sean0's log

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sean0
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sean0's log

#1

Post by sean0 » Thu Jan 14, 2021 6:14 am

Background:

Started lifting in June 2013 when I was 30. Background in rugby but no gym work until then. I posted my initial starting strength results here: viewtopic.php?p=261925#p261925 - basically finished with PRs of:

SQ: 5x162.5kg
BP: 5x95
OHP: 5x65
DL: 5x165
PC: 3x92.5

Lifetime PRs are:

SQ: 5x190
BP: 5x115
OHP: 5x80
DL: 5x200
PC: 1x120

So not a lot more! Recently had a 4 month layoff (more or less) due to birth of second daughter so trying to get back to it. I ran a quick SS NLP to get started and this week moved onto a Nuckols Linear progression from the SBS program bundle as I want something well thought out which will autoregulate. Recovery is severely compromised due to kids/work/general life being fairly chaotic at the moment. I count myself lucky if I get 5 hours sleep per night and more than 2 hours without being woken up by someone is unusual.
Last edited by sean0 on Thu Jan 14, 2021 8:10 am, edited 1 time in total.

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sean0
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#2

Post by sean0 » Thu Jan 14, 2021 6:19 am

11/01/2021setsrepsweightRIR
squat33142.53
OHP3357.52
deadlift28137.52
bench press3872.52
First session on the SBS Linear progression. The idea is to change next week's numbers based on what's left in the tank on the last set. I set my training maxes based on E1RM from a quick SS NLP which I ran until last Friday Jan 8th.

I am not used to sets of 8 on deadlift, that was tough. I've got a niggle on my right shoulder that's bothering me a bit.

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Re: sean0's log

#3

Post by mgil » Thu Jan 14, 2021 6:23 am

Thanks for starting a log!

That SBS layout looks interesting. I’ll have to check it out.

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sean0
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#4

Post by sean0 » Thu Jan 14, 2021 6:32 am

Thanks, yes the layout makes sense to me and I hope it will save me from driving myself into the ground while still making quick progress back up towards previous strength levels.

13/01/2021setsrepsweightRIR
bench press3382.53
2ct pause squat35102.53
OHP38403
power clean5360

Very bad right shoulder pain. OHP had to come down 10kg just so I could dial down the pain a bit. Hard to get into position for the squats because of it. I hate getting old

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Re: sean0's log

#5

Post by sean0 » Mon Jan 18, 2021 2:43 am

15/01/2021sets repsweightRIR
Deadlift331603+
Squat35122.53+
CG Bench Press38702
BB Row38603+

Misread the program here, should have been 3x8 squat and 3x5 CG Bench instead of what I did. Means I undertrained squats a bit. Shouldn't matter too much at these weights. Shoulder better, ibuprofen allowed me to train with no issues.

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Re: sean0's log

#6

Post by sean0 » Tue Jan 19, 2021 1:24 am

18/01/2021setsrepsweightRIR
Squat33150kg3
OHP3357.53
Deadlift38142.53
Bench Press3872.53

Feeling strong but shoulder is causing issues. Just about able to get my hands in position for squats. On OHP the first two sets were painful but this was due to using the stretch reflex at the bottom. Third set I did everything from a dead stop and no pain.

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Re: sean0's log

#7

Post by sean0 » Thu Jan 21, 2021 1:39 am

20/01/2020setsrepsweightRIR
Bench Press3387.5kg3
2ct Pause Squat35107.53+
OHP3847.50
Power Clean5370

Good session. Shoulder better, though ran out of power on last set of 8 OHPs, which may have been partly due to hitting the rafters pretty hard on rep 4. The rafters are about 4" too low for me to press unhindered, but I usually manage just fine pressing between them.

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#8

Post by sean0 » Mon Jan 25, 2021 1:36 am

22/01/2021setsrepsweightRIR
Deadlift33170kg3
CG Bench Press3572.53+
Squat381302
Barbell Row3862.53+

Deadlifts moving very well at the moment. Thought RIR for my third set was borderline 2 or 3 but video shows good speed on last rep so I'm saying 3. Shoulder nearly back to normal. Squat sets of 8 horrible but plenty left in tank.
Last edited by sean0 on Tue Jan 26, 2021 2:08 am, edited 1 time in total.

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Re: sean0's log

#9

Post by sean0 » Tue Jan 26, 2021 2:06 am

25/01/2021setsrepsweightRIR
Squat33157.5kg3
OHP3362.51
Deadlift281502
Bench Press3877.52

Squat felt strong. OHP feeling heavy which is a bit disappointing. Right shoulder more or less pain free now but there might still be a weakness there. Deadlifts feeling strong though I got a bit sloppy on my last rep.

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Re: sean0's log

#10

Post by sean0 » Thu Jan 28, 2021 3:31 am

28/01/2021setsrepsweightRIR
Bench Press3392.5kg3+
Pause Squat35112.53
OHP3847.53
Power Clean5375

Shoulder issue seems to be totally gone now. Noticeably increased power on the OHP which felt ridiculously light (as it should). Cleans moving nicely now too - I tend to need about this weight to start feeling the transitions properly.

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Re: sean0's log

#11

Post by sean0 » Mon Feb 01, 2021 1:52 am

29/01/2021setsrepsweightRIR
Deadlift33177.50
CG Bench Press3577.53+
Squat1,18,7132.50
Barbell Row38653+

Bad session. First off my deadlift form was off and I ended up with a final set of 3 at RPE9.5ish. Just not getting tight enough and not dragging the bar up my shins (out in front a bit). Video is set 2 which was a 1 or 2 RIR set. Forgot to video set 3 which is a shame as I would have liked to take a look at it.

Then near disaster on second set of 8 squats. I was totally dive bombing the shit out of them just to get them done and on the 7th rep of 8 I tore something in my vastus medialis on my right leg coming out of the bottom. Had a definite sensation of fibers tearing and was pretty sore but I was able stand up with the weight. Abandoned squats at that point. No noticeable bruising and seems to be sort of OK now. I think I've gotten away with it, but at the very least all of this weeks squats will be paused just in case. Guessing -20% on the bar but I'll do it by feel.

Probably coming towards the end of this linear progression. Still feels like there's room on bench and squats (as long as vast. med. tear doesn't worsen). Deadlift was moving really well until Friday, if I can get my form right I think there's a bit left there. OHP is hard to comment on, every day is different. I don't want to totally milk every ounce from this LP and I'll try to move on to intermediate programming before I get stuck. My recovery is totally shit at the moment due to baby waking every 2 hours at night so injuries are a possibility.

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Re: sean0's log

#12

Post by sean0 » Tue Feb 02, 2021 2:31 am

01/02/2021setsrepsweightRIR
Squat13110kg
OHP3362.52
Halting Deadlift28152.52
Bench Press38802

Warming up for squats with a triple at 110kg did not feel good. There seems to be plenty of strength but I think I'll make the tear worse if I go heavy right now. I stripped the bar back to 60kg and did a couple of sets of 20 to get some blood through it. Wednesday calls for 3x5x120 pause squats, might be able to do that but we'll see. I have to be cautious here given compromised recovery.

Everything else went well. I've moved to halting deadlifts as the sets of 8 on a Monday are giving me low back fatigue all week. I'll see if this helps. I've never had any issues locking out anything I could get off the floor so I'm not worried about the top of the DL for now. Video is the second set which was actually a bit better than the first.

I've had a long term form issue with deadlifts ever since I started lifting. Recently I figured out that 75% of the issue was having my weight too far forward out over my toes on the setup. I then would more or less stiff leg it up. For the past 6 weeks my only cue has been 'keep your weight on your heel to mid-foot' and that's been really helpful. Unfortunately it's meant getting a bit sloppy with everything else, so I need to start using a few more cues now - the main one being "drag the bar up your legs". Another one which seems to help is "keep your elbows beside your knees" - more important for reps after the first one where the bar may be slightly out of position. Of course if I could just put the damn thing down where exactly where I picked it up from that wouldn't be a problem.

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Re: sean0's log

#13

Post by sean0 » Thu Feb 04, 2021 1:35 am

03/02/2021setsrepsweightRIR
Bench Press3395kg2
Pause Squat351201
OHP3847.53
Power Clean5380

Good session. Managed to complete the paused squats at 120kg without the muscle tear complaining too much. Not sure when it's going to be sound enough to squat without a pause, probably not Friday but hopefully by Monday.

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#14

Post by sean0 » Mon Feb 08, 2021 1:43 am

05/02/2021setsrepsweightRIR
Deadlift (set 1, set 2, set 3)33177.5kg1
CG Bench Press35803+
3-0-2 tempo squat381103
Barbell Row38703

Deadlifts quite a bit better than previous week. Reckon I probably had 2 left in the tank on set 3 but I'll record 1 just to be a little conservative. Did tempo squats with a slow descent and no bounce to try to keep the pressure off the muscle tear, I think it's pretty much healed now, couldn't really feel it at all once I was warmed up.

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Re: sean0's log

#15

Post by sean0 » Tue Feb 09, 2021 2:58 am

09/02/2021setsrepsweightRIR
Squat33160kg3
OHP33643
Halting Deadlift set 228157.52
Bench Press3882.52

Squats back on track, could not feel the muscle tear at all. 160kg felt like a warm up weight. Overhead press moving really well now.

For the first time in many many years I deadlifted in socks last night. Felt like there was 20kg less on the bar, not sure why I started deadlifting in oly shoes (think I might have read it in a blue book) but I won't be for the foreseeable future. Much much easier to set my back.

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Re: sean0's log

#16

Post by sean0 » Thu Feb 11, 2021 1:44 am

10/02/2021setsrepsweightRIR
Bemch Press33100kg2
Pause squat351203
OHP38502
Power Clean5382.5

Solid session. Bench moved really well, 2 reps in reserve on the last set is a conservative estimate. Probably could have hit a 7 or 8 on the first set. Last rep on power cleans starting to get sloppy on some sets. Will move to 8x2 soon.

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#17

Post by sean0 » Mon Feb 15, 2021 1:20 am

12/02/2021setsrepsweightRIR
Deadlift set 3331802
CG Bench Press35853
3-0-2 Tempo Squat381151
Barbell Row3872.53

Solid session. Deadlifted in socks (well A7 slippers) again, felt great. Still room left in this LP

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Re: sean0's log

#18

Post by sean0 » Tue Feb 16, 2021 1:35 am

15/02/2021setsrepsweightRIR
Squat set 333167.5kg3
OHP33672
Halting Deadlift set 228162.50
Bench Press38852

Another good session. Still plenty of room left on press and squat.

Got pretty gassed on set 2 of halting deadlifts. Could probably have managed another rep but it wouldn't have been pretty so saying zero reps in reserve there. The trouble with the halting deadlifts is that at a certain weight they are a bit too easy, then with not a lot more on the bar they become a serious challenge. My aim with the halting deadlifts is to practice getting the bar off the floor with good form/back position without too much fatigue. They're supposed to be an accessory not a balls to the wall max effort. I think paused deadlifts might do just as good a job at a slightly lower weight. Might change to paused deadlifts next week. Or might not.

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Re: sean0's log

#19

Post by sean0 » Thu Feb 18, 2021 2:14 am

16/02/2021setsrepsweightRIR
Bench Press set 133102.5kg2
Pause Squat351251
OHP3852.52
Power Clean8285

Solid session. Legs quite sore after Monday's squats which was a bit of a surprise, could even feel where the tear had been a little on warm ups. Need to watch that.
My foot slipped on my second set of bench, which caused me to nearly fail it, third set was pretty easy though.

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Re: sean0's log

#20

Post by peez » Thu Feb 18, 2021 5:18 am

Hi Sean, overall impressive work esp considering how recovery-compromised you must be (and congrats on the new arrival! Mine are older and now lift with me). "ádh mór" is how you say it I think? (Had an Irish neighbor once)

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