Complicated. Easy. Ineffective.

[Fzt]

Age: 31
Height 6'0"
Weight: 290 pounds.

-Squat 475lbs
-Bench 315lbs
-Deadlift 520lbs

Lifting History:
Started two years ago with some starting strength type of stuff, with spotty training compliance because my squat got pretty strong and was getting injured squatting faster than I was able to miss reps on squat. Strange sort of issue that some people who respond reasonably well to a linear progression sometimes have. Since then I learned how to program for myself and lost some weight and am looking to lose some more.

[mgil]

Thanks for starting a log! Looking forward to see you’re weight loss and strength gains!

[Fzt]

Monday November 5

Comp Squat
Single at 410. Absolutely flew, but depth was suspect. I used to divebomb my squats so it has been an adjustment trying to cut depth a bit, and this was a bit of an overcorrection. Weight will go up for next week
5 x 5 at 330

Comp Press
Single at 170. Decent. weight will go up for next week.
5 x 5 at 135

Pendlay Row
180 x 10 x 4

Lat pulldown, biceps & triceps, abs and cardio

[Fzt]

Tuesday November 6

Comp Deadlift
Single at 470
5 x 5 at 375
These went fine, I'll increase weight for next week

Comp Bench
Single at 300
5 x 6 at 240
Misgrooved the single and consequently overshot. No big deal, I'll keep the weight the same for next week to see if it improves.

3-0-3 Tempo Squat
10 x 4 at 225
I absolutely hate these, but I'm going to try to adhere to the program for the time being. RPE swings are pretty wild, especially for sets of 10. Will probably swap them for SSBs or something if I run a similar program again

[Fzt]

Friday November 9

Missed the gym yesterday, but no big deal. I'll just get my fourth day in on Saturday.

Beltless Squat
4 at 350
4 at 365
4 at 375
3 sets of 4 at 355
These went well.

Band Assisted Bench
4 at 295
4 at 305
4 at 315
3 sets of 4 at 300
Happy with how these are progressing. The band assistance is about 45 pounds off of the chest

Incline Bench
2 sets of 10 at 165
10 at 170
10 at 160

[Fzt]

Saturday November 10

It was Saturday night and I was ready to party. Didn't really have anything better to do, so I didn't mind.

Mid-Shin Pulls
4 at 405
4 at 415
4 at 430
3 sets of 4 at 405
I hate these and they feel terrible. They're slightly worse than my competition deadlift, but the video looked like they corresponded to the correct RPE. I guess the lack of belt cancels out the blocks

Close Grip Bench
4 at 245
4 at 255
4 at 260
3 sets of 4 at 245

Leg Press
4 sets of 10 with nobody cares pounds, pyramiding slightly

+Lat Pulldown density sets

[Fzt]

Monday November 12

Comp Squat
Single at 415. Left knee and ankle were hurting so it felt awful but moved fine. Pain isn't real.
4 x 5 at 345

Comp Press
Single at 175. Weight will keep going up until the singles slow down
4 x 5 at 145

Pendlay Row
185 x 10 x 4

Lat pulldown

[Fzt]

Tuesday November 6

Comp Deadlift
Single at 475
4 x 5 at 395
Excited with how deadlift is progressing. 550 this cycle looking more and more likely

Comp Bench
Single at 300
4 x 5 at 245
Single went better this week

3-0-3 Tempo Squat
10 x 4 at 225
Got the new black leistungs for my birthday. Happy with them

30 minutes on stationary bike

[Fzt]

Thursday November 15

Beltless Squat
4 at 355
4 at 370
4 at 380
3 sets of 4 at 360
Very happy with how these have been going

Band Assisted Bench
4 at 300
4 at 310
4 at 320
3 sets of 4 at 305
Extremely happy with how these are progressing.

Incline Bench
4 x 10 at 170

Weight down to 295 and I don't feel like trash on my diet, which is good. We'll see how the trend holds over the longer horizon

[Fzt]

Sunday November 18

Originally scheduled for Friday but better late than never. Wasn't feeling it but got the work in.

Mid-Shin Pulls
4 at 410
4 at 420
4 at 435
3 sets of 4 at 410
I was using aerobic steps as deadlift blocks (supported by weights) and ended up kind of destroying them today.

Close Grip Bench
4 at 250
4 at 260
4 at 265
3 sets of 4 at 250

Leg Press
4 sets of 10

[Fzt]

Monday November 19

Comp Squat
Single at 420. Felt great
4 x 5 at 345

Comp Press
Single at 175.
4 x 5 at 145

Long Pause Bench
4 x 10 at 215

[Fzt]

Tuesday November 20

Comp Deadlift
Decided to YOLO pull 500 when 480 was scheduled, it went up fast but definitely not RPE 8. Bled a bit from under the tip of my thumbnail on hook grip so I might need to grow up my thumbnail a bit for next week
Single at 500
4 x 6 at 400

Comp Bench
Single at 300lbs. Moved my grip in, changed my setup slightly. Moved more like an RPE 8 with the adjustments.
4 x 6 at 245

5-3-0 tempo squat
I think I prefer these to 3-0-3 tempo squats. Just played around with the weights to suss things out
40 reps over 5 sets at 225

[Fzt]

I'm going to try to get back on this, but at least I've been training.

[Fzt]

(Low Stress Week)
Squat
Sets of six up to 385 (~@9)

Bench
Sets of four up to 275 (~@9)

Barbell Rows

[ChrisMcCarthy1979]

Welcome back!

[GlasgowJock]

Good stuff mate. How's your weight loss going?

[Fzt]

@GlasgowJock Kind of didn't bother tracking over winter, but didn't really gain weight. Recently back on track with the diet though, going for a couple pounds per week. Goal is to hit 120kg by the end of this period of tracking.

Deadlift
Sets of 6 up to 430 (~@9)

Slingshot Bench
Sets of 4 up to 320 (~@9)

Leg press, lat pulldowns, cardio

[Fzt]

Paused squat: Sets of 4 up to 365 (@9)
Close grip bench: Sets of 8 at 225
RDL: Sets of 8 at 285

[Fzt]

Sunday March 24
Pause DL (off of floor)
Sets of 4 up to 400 (@9)

Incline Bench
3 sets of 8 at 190lbs

Front Squat
Worked up to a single at 120kg

Just a brief note on how this new block is programmed. I do sets @6, @7, @8 and then a couple of back off sets @7, or sets @6, @7, @8, @9 with a couple of back off sets with 5% off of the bar.

Tuesday March 26
Squats
Sets of 5 up to 380 lbs (@8), two back off sets

Bench, competition pause
Sets of 5 up to 260lbs (@9), two back off sets

Relatively strict Pendlay Row
5 sets of 8 with 175lbs, short rest

[Fzt]

Deads
Up to 425 for 5 @8
Two backoff sets @7

Close Grip Bench
About 225 for 5 sets of 8

Leg Press
6 plates per side for 5 sets of 10, knees coming up to chest