Barry's training log...500/350/600

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Barry
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Barry's training log...500/350/600

#1

Post by Barry » Fri Sep 04, 2020 6:14 pm

I'm Barry and I just finished week 7 of the current 12 week HLM program I just started running. I competed last November at 183 with 430/250/500 as my lifts. Training has been sporadic since then, but I have lofty goals to achieve over the next year. I used 410/265/500 as my training maxes for the current program. I just turned 49 in August and I have a *very* optimistic goal of hitting 500/350/600 by my 50th birthday. I'm 5'8" tall and weigh 188 lbs or so.

I decided to edit in all of my lifetime PR's as I honestly can't remember them anymore other then 1RM. I'll have to go through years of my training logs so that I can easily reference them here. One of my goals over the course of the upcoming year will be to break all lifetime PR's. It's literally been over three years since I have had a PR.
Competition: 463/303/562 @ 208
Gym:
Deadlift: 510x5, 565x1
Squat: 405 3x5, 425x5, 465x1
Bench: 245x5x5, 260x5, 305x1
Press: 195x1, 170x5, 160 5x5

Here's my first 7 weeks:

Week 1
Heavy
Squat 285 5x5
Bench 185 5x10(actually only 9 on last set).
Pendlay Rows 185 5x5

Light
Squat 246 3x5
Press 110 5x8
Deadlift 350 4x5

Medium
Squat 267 4x5
Bench 172 4x10
RDL 135x8, 155x5, 175x5. I've never done these before and started too light. I'll make separate posts for each week until current.
Last edited by Barry on Sun Oct 11, 2020 5:39 am, edited 5 times in total.

Barry
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Re: Barry's training log

#2

Post by Barry » Fri Sep 04, 2020 6:16 pm

HLM week 2

Heavy
Squat 295 5x5
Bench 191 x 10,10,8,10,8
Pendlay Rows 190 5x5

Light
Squat 255 3x5
Press 115 5x8
Deadlift 360 4x5

Medium
Squat 275 4x5
Bench 178 4x10
RDL 185x5, 205x5, 225x5

Barry
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Re: Barry's training log

#3

Post by Barry » Fri Sep 04, 2020 6:18 pm

HLM week 3

Heavy
Squat 303 5x5
Bench 196 x 10,10,10,8,7
Pendlay Rows 195 5x5

Light
Squat 262 3x5
Press 120 5x8
Deadlit 370 4x5

Medium
Squat 283 4x5
Bench 183 4x10
RDL 225x5, 235x5, 245x5 still too light

Barry
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Re: Barry's training log

#4

Post by Barry » Fri Sep 04, 2020 6:23 pm

HLM week 4

Heavy 8/9/20
Squat 312 5x5
Bench 201 5x8
Pendlay Rows 200 5x5

Light 8/11/20
Squat 271 3x5
Press 125 5x7
Deadlift 380 4x5

Medium 8/15/20
Squat 291 4x5
Bench 188 4x10
RDL 255x5, 265x5, 285x5, 305x5.

Got a Rogue Ohio Deadlift bar for my birthday, so I wanted to try it out just a little without doing anything totally stupid so:
Deadlift 225x5, 315x2, 405x1.

Won't be using this for training yet. Maybe last couple weeks, maybe I'll wait until I test my lifts week 12.

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Wilhelm
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Re: Barry's training log

#5

Post by Wilhelm » Fri Sep 04, 2020 6:26 pm

Welcome, @Barry!

Great to have you here.
Nice meet results there.
Really nice.

Barry
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Re: Barry's training log

#6

Post by Barry » Fri Sep 04, 2020 6:29 pm

HLM week 5

Heavy 8/17 186 lbs
Squat 320 5x5
Bench 207 5x7
Pendlay Row 205 5x5 extra reps here and there, i.e 7 on a few sets

First hiccup with this program. I pushed last weeks medium day forward two days. I worked a double on my scheduled medium day i.e. 7 am to 11 pm. Next day I worked, and was my birthday, so couldn't train. I figured, meh, I had two extra days rest, I'll take one day off after medium day and do my heavy day. Mistake. I got through my worksets but tweaked my right hip a little.

Medium 8/19
Squat 135x8, 225 2x5, 279x2. This was my work weight. Hip pain. Called it.
Press 130 5x5(got 8 reps on last set)
Deaflit 390 4x5. These felt fine.

Light
Squat 225 2x5 hip still wonky
Bench 193 4x10
RDL 315 3x5 maybe heavy enough for training effect now

Barry
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Age: 52

Re: Barry's training log

#7

Post by Barry » Fri Sep 04, 2020 6:30 pm

Wilhelm wrote: Fri Sep 04, 2020 6:26 pm Welcome, @Barry!

Great to have you here.
Nice meet results there.
Really nice.
Thanks for the Welcome Wilhelm. I'll have to pop over and take a look at your training if you have a log here.

Barry
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Age: 52

Re: Barry's training log

#8

Post by Barry » Fri Sep 04, 2020 6:35 pm

HLM week 6

Heavy 8/24 187 lbs
Squat 328 5x5. Hip isn't completely 100% but felt good
Bench 212 x 7,8,8,7,8. (just going to what felt like around RPE 9 or so)
Pendlay Row 210 x 5,6,8,8,8

Light 8/26
Squat 287 3x5
Press 135 5x5
Deadlift 405 4x5. Rx was 400. 405 was easier to load.

Medium 8/28 189 lbs. Appetite is through the roof. I either need to track and use discipline, or add a bit of cardio. Both would probably be better.
Squat 308 4x5
Bench 200 x 10,10,10,8
RDL 320 x 5,5,8

Barry
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Re: Barry's training log

#9

Post by Barry » Fri Sep 04, 2020 6:45 pm

HLM week 7

Monday 8/31/20 Heavy day
Squat 340 5x4. I might have done 6 sets here, as I lost count and did an extra set just in case. So at least 5, maybe 6.
Bench 220 5x6
Pendlay Rows 225 5x5

Wednesday 9/2/2020 Light day
Squat 258 3x5. At first I thought this was a typo in the program, as this is a reduction from last week. But then I thought perhaps it is intentional to allow for better recovery since this is the first week that intensity is ramping up faster. I need to email the coach I bought the program from to double check
Press 135 5x6. I'm out of weight as I can only use 10 lb plates or smaller due to my really low ceilings, so I'll add reps until the 6x10's I have on order show up.
Deadlift 415 4x4

Friday 9/4/2020 Medium day 189 lbs
Squat 300 4x5
Bench 193 4x10
RDL 325 3x5(8 on last set).

5 weeks until I test. I feel like my training is dialed in pretty well, and the program feels good. The training feels effective, and I feel reasonably well recovered going into each workout. I'm tolerating the extra volume on bench and press well..shoulders and elbows feel fine.

Barry
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Re: Barry's training log

#10

Post by Barry » Fri Sep 04, 2020 7:09 pm

I've decided to hold off on training at a gym for the foreseeable future. I know this is a controversial topic, but its because of Covid 19. I work in healthcare with prolonged, close patient contact....usually 8 patients per day. Most of them are very sick... Covid 19 would likely just give me a cold, but would have a high likelihood of killing my patients. So, I figure this is a great excuse to upgrade the home gym. I've had a decent cheapy power rack...Valor BD-11, about a $500 rack, 2.5x2.5 12 gauge. Nothing great. Probably could have lifted with it for another decade.

Buuuut, just got in a Rep Fitness PR-4000 rack. Went with short 80" uprights perfect for my low ceilings. 3x3 11 gauge. 1" hole spacing through bench/squat range. Went with strap safeties, two sets of J-cups. Also got the weight storage extension for the back side of the rack with 16" crossmember leading to the extra set of uprights. Got a bunch of plate storage pegs...6 pairs. 30" crossmember for the main rack, so a good depth. Damn, its a really really nice piece of equipment. Since my bench sucks, I've decided that I am going to add truckloads of volume to upper body so I also ordered a dip attachment which just arrived today. Rack weighs 400 lbs. Packaging was flawless; not a scratch or ding anywhere on anything. Nice powder coat finish. All the attachments such as J-cups/straps are lined(with plastic or whatever) even on the rack side...so as not to scratch the finish. Nice attention to detail.

Holy mother of god...it took my ENTIRE light day workout between sets just to unpack the rack.

I assembled it last night on my off day. I think this was basically another workout as the hardware is all very stout with huge bolts and ALL lock nuts. I really need my two days off now for recovery!
Here's the old and new:
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Barry
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Re: Barry's training log

#11

Post by Barry » Mon Sep 07, 2020 2:47 pm

Monday 9/7/2020 HLM Week 8 Heavy Day BW 188

Squat 353 5x3
Bench 228 5x5 (Rx 5x3). AMRAP last set and was only 6...I was thinking 7-8 but nope.
Pendlay Rows 230 5x5. I think I'll repeat this weight. It feels plenty heavy...I probably need to start chinning a couple times a week to help drive this.
Dips BW 5x12. This is a new accessory lift for me. These were really easy at BW and did 15 easily on the last set. Used the new dip attachment on my rack. I'll probably need to weight these in order to be effective despite my pathetic bench.
Chins BWx12

Started tracking today...There's a good chance I won't stick with it but I know I should. We'll see. Training maxes put me at 1175 total. Can't wait to test in four weeks.

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BenM
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Re: Barry's training log

#12

Post by BenM » Mon Sep 07, 2020 4:05 pm

Welcome Barry. Nice setup you have there. Strong work!

Barry
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Re: Barry's training log

#13

Post by Barry » Wed Sep 09, 2020 3:26 pm

BenM wrote: Mon Sep 07, 2020 4:05 pm Welcome Barry. Nice setup you have there. Strong work!
Thanks @BenM appreciate the welcome.

Barry
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Re: Barry's training log

#14

Post by Barry » Wed Sep 09, 2020 3:34 pm

Wednesday 9/9/2020 HLM week 8 medium day BW 188

Squat 275 3x5
Press 135 5x7. Feel like my press is improving. 8's next week will be challenging.
Dealift Rx= 430 4x4. Here's what actually happened:
430x3. Thought it was triples this week. Oops
430x4
430x4...aaaaaaand here's where the idiocy takes place:
430x8 @ 8??? OK, so, was my training max too low? Should I be able to do this for 8 reps @ RPE 8 if 4x4 is adequate stimulus? Is the programming just working very very well for me and my strength is increasing while recovering adequately? I don't plan to jack up the programming again, but damn this was kind of fun!

Feel free to comment on my jack asseriness here. Stupid move? Shouldn't matter?

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BenM
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Re: Barry's training log

#15

Post by BenM » Wed Sep 09, 2020 7:17 pm

Yeah, you definitely had at least 2 in you and maybe more. Maybe your training max is too low, it really depends on what your coach or whoever wrote the program is trying to achieve. I don't think you necessarily need a ton of intensity to make progress on deadlifts....

Also though, the relationship between singles and reps for deadlifts is funky for some (most?) people. Anecdote, I pulled 205kg on the weekend and it felt like @ 9 which would put my e1RM at 213kg or so, then went and pulled a set of 170kg @ 8 straight afterward which would make it more like 230kg (~15kg more than I've ever pulled). Discussed it with my coach, he said he thinks people are good at reps on deadlifts in general, and I tend to agree. Once I get into a set I seem to be able to keep going longer than I think, but a heavy single just feels so much heavier.

Barry
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Re: Barry's training log

#16

Post by Barry » Thu Sep 10, 2020 2:17 am

I agree, my reps don't translate well to 1RM, even for 5's. Probably not enough practice with singles.

Barry
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Re: Barry's training log

#17

Post by Barry » Fri Sep 11, 2020 4:22 pm

Friday 9/11/20 HLM week 8 Medium day BW 191

Squat 312 4x5
Bench 201 4x10. Rx here is 4x5. I need to add at least 10 lbs to the programmed weight for the last three weeks so that intensity makes actual sense.
RDL 330 x 5,5,8. I'll add 10 lbs per week from here rather than 5.
Dips, weighted. +25 lbs 3x12

Need to start chinning 2x/week.

I think the added bench volume has most likely been beneficial but I want to make sure the next three weeks are the appropriate intensity for dropping to triples, doubles and singles rather than weight I can continue to 5x5 or 5x10 which won't prepare me for a new 1RM.

Training maxes 410/265/500. Setting my sights on 435/285/525 for week 12.

Barry
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Re: Barry's training log

#18

Post by Barry » Tue Sep 15, 2020 2:24 am

Monday 9/14/2020 HLM Week 9 Heavy day BW 192.6

Squat 365 5x2
Bench 246 5x2
Pendlay Rows. N/A

Today felt HAF. Both lifts. Didn't row.

Barry
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Re: Barry's training log

#19

Post by Barry » Wed Sep 16, 2020 3:38 pm

Wednesday 9/16/2020 HLM week 9 light day, thank goodness. BW 191 ish. Getting fat.
Squat 283 3x5.
Press 140 5x5
Deadlift 445 3x3

Barry
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Re: Barry's training log

#20

Post by Barry » Sat Sep 19, 2020 9:58 am

Saturday 9/19/2020

So I’m in the middle of training and putting down some thoughts. I postponed yesterday’s scheduled medium day workout as it was my moms birthday. So between that and work I was busy until 8:30 pm. I’m pretty tired by 9 since I’m up at 5 every day.

Here’s the thing. This ended up being a good thing as I suspected. The previous weeks assinine AMRAP set on deadlifts really screwed up my recovery. No shit, right? This weeks heavy day as a result felt HAF, body felt wrecked, and even the light day felt rough. As we know, this also affects mood and optimism. The extra day of recovery, rather than being some disastrous end of the world debacle, made today’s medium day workout feel really good. So I’ll move training from MWF to Tue/TR/SAT. No big deal. I’ll post the workout in a bit.

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