Sometimes I Lift Things

[denashes]

Hello! Welcome to my log.

I was a long-time lurker at the other place. It's about time I start a log, and doing so here seemed like a better fit.

Age: 30
Height : 6'2
Weight: 258 lbs

1RMs
Squat : 420 (06/15/15)
Bench : 255 (06/15/15)
Deadlift : 470 (11/17/17)
Press : 170 (06/??/15)

Much of my training history will probably sound pretty familiar. Ran a mediocre novice progression before messing around with madcow (lol) and 5/3/1 with little to no success. Eventually ran Texas method, got a little stronger but also a lot fatter, and then continued to run it un-adjusted for wayyyyy too long until I got injured, burnt out, and quit training for close to two years. During my time off, I continued reading about training and discovered I had been making quite a few mistakes. Turns out grinding out weekly 5RM's with shitty form for a long time can be bad for you. Who knew?

After a few false starts, I've been back to consistent training for the last 6 months or so. I am currently running an HLM program, with squat, press, and bench programming based largely on Andy Baker's stuff, and deadlift programming according to one of the SSPT sample deadlift plans. Currently preparing for my first test day on 1/21.

[denashes]

W5D3: Medium Squat, Heavy Bench, Heavy Deadlift

Beltless Squat
310 x 5 @ 7.5
310 x 5 @ 8.5
310 x 5 @ 8
310 x 5 @ 8.5

Bench Press
230 x 1
245 x 1 @ 8.5

Touch & Go Bench Press
230 x 4 @ 8.5
230 x 4 @ 9.5
215 x 4 @ 7.5
215 x 4 @ 8
215 x 4 @ 8
Made a technical error on 2nd set, resulting in a grindy last 2 reps. Dropped to 215.

Deadlift (sumo) with Belt
435 x 1
435 x 1
435 x 1 @ 8
435 x 1
435 x 2
Cut hand on third single. Used straps afterwards

Curls
55 x 12
55 x 5
55 x 5
55 x 5
55 x 3

[Wilhelm]

Thanks for starting your log here @denashes
Good to have you here.

I'm doing ten week SSPT DL cycles myself.
So far all the practice setting up and pulling clean singles has helped me a lot.

[denashes]

Yeah, singles are really helpful for practicing the setup. I also pulled singles during my most recent LP while I was learning hook grip. Found that doing so really helped to manage the pain.

[mgil]

@denashes thanks for signing up!

A lot of us had to learn about grinding the hard way.

[denashes]

Thanks for the welcomes, @mgil , @Wilhelm.

W6: Heavy Squat, Medium Bench, Medium DL

Squat with Belt
405 x 1 @ 9
355 x 4 @ 8
355 x 4 @ 8.5
355 x 4 @ 8.5
355 x 4 @ 8
355 x 4 @ 8.5
Overshot the single a bit. Was the first time squatting 405 in 2.5 years, which felt pretty good. On single and first 3 volume sets, didn't do a good job of keeping braced, and had chest fall as result. Last 2 sets were better.

2ct Pause Bench Press
200 x 5 @ 7.5
200 x 5 @ 8.5
200 x 5 @ 8
200 x 5 @ 9
Bad setup on last set. Otherwise pretty good.

Deadlift (sumo) with Belt
385 x 1 @ ?
385 x 5 @ 7
Supposed to do 385x1x5. Did first single without straps. Didn't want to reopen cut from Sunday DLs so I did remaining reps with straps as a single set. Did one extra rep for some reason. Oops.

[denashes]

W6: Pause Squat, OHP - Volume Test , Rows

Welp, it seems I can't DTP even when I'm the one doing the programming. Today was supposed to be a single @8, followed by 4-5 sets of 5. The single at 165 felt really light, so I kinda just went with it. May or may not have been a good idea. Probably wasn't. 175x1 is a 5lb PR, so that's something. Skipped the rows because I didnt feel like doing them.

2ct Pause Squat
280 x 4 @ 7
280 x 4 @ 7
280 x 4 @ 8
280 x 4 @ 7.5
EZ

Standing Military with Belt
145 x 1 @ ?
165 x 1 @ 7.5?
175 x 1 @ 9 (5 lb PR)
185 x 0 @
180 x 0 @
Stick to the plan next time, dummy. Also 175 --> 185 was too big a jump. I originally rated 175 a 8.5, but on further review it was a 9. Likely would have made 180 if hadn't attempted 185.

[denashes]

W6: Beltless Squat, Heavy Bench, Heavy DL

Decent session today. Starting to formulate attempts for the test day in 2 weeks. Since this is the first time in 2.5 years I'm testing, the goal is more to just establish a baseline than hit any incredible PRs. Will probably aim to either equal or slightly PR on squat and bench and be a little more aggressive on DL.

It's becoming increasingly clear I should probably set up a coaching session or two for my bench and DL after the test. Bench bar path is often all over the place, and my DL setup is not very consistent.

Squat
315 x 5 @ 7.5
315 x 5 @ 8
315 x 5 @ 8.5
315 x 5 @ 8
Went okay. Think I started to drop my chest some in set 3, hence the higher RPE. Felt better on last set.

Bench Press
250 x 1 @ 9.5
225 x 3 @ 9
215 x 4 @ 8.5
215 x 4 @ 8
215 x 4 @ 8
215 x 4 @ 8
Paused all reps today instead of doing TnG for volume. Overshot single. Based on warmups I probably shouldve done 240, but its fine. Lesson learned for next time. Made dumb mistake loading second set with a 35 and a 10 instead of a 35 and a 5. Yet another reminder that 35s are the worst.

Deadlift (sumo) with Belt
447.5 x 1 @ 8.5
447.5 x 1 @ 9
447.5 x 1 @ 8.5
447.5 x 1 @ 8
Not very good at assessing RPE on these. Everything just feels heavy. Last single was definitely the easiest though.

[omaniphil]

Stick to the plan next time, dummy. Also 175 --> 185 was too big a jump. I originally rated 175 a 8.5, but on further review it was a 9. Likely would have made 180 if hadn't attempted 185.

Welcome to Exodus.

Presses are weird. I've done sets of 5 at 175, and then have failed to make a single 185. Presses don't really seem to follow the typicaly RPE chart percentages, at least for me.

[denashes]

Welcome to Exodus.

Presses are weird. I've done sets of 5 at 175, and then have failed to make a single 185. Presses don't really seem to follow the typicaly RPE chart percentages, at least for me.

Thanks! Now that you mention it I think I've noticed the same thing in the past. Something I'll keep in mind for the future.

[SeanHerbison]

Welp, it seems I can't DTP even when I'm the one doing the programming.

It's alright, a lot of us suck at using RPE. Or at least that's what I tell myself so I don't feel bad.

[denashes]

It's alright, a lot of us suck at using RPE. Or at least that's what I tell myself so I don't feel bad.

Glad to know I'm not the only one

W7D1: Heavy Squat, Med Bench

Wife was asleep and baby was crying when I got home, so I had him with me for the first time while working out. He threw a fit every time I put him down, so I changed 5x4@8 to 1x4@8, 2x8@8 to cut down on sets while still getting some volume. Didn't bench. Will either bench tomorrow or increase pressing workload on Friday. No pulling planned.

Squat with Belt
365 x 1 @ Heavier than expected
395 x 1 @ 8
360 x 4 @ 8.5
315 x 8 @ 8
315 x 8 @ 8
Baby improvisation. Surprisingly I really liked doing 8s. Dropped the x1 weight due to 405x1 being @9 last week and 365 not feeling great.

[denashes]

W7D2: Squat, Bench, SDL

Starting to track weight, though I haven't really started any sort of nutritional plan yet. For now, just trying to eat out less and eat less junk.
Today's weight: 251.4 lb
4-day Average (will become 7-day rolling): 253.5

9 days from test day. Good session. There wasn't much of a plan today for bench and squat. Just wanted to get some easy squats, and some intensity, low volume bench work in. Did last set of DLs today rather than Sunday so that I have a few additional days of no DLs before the test. Really happy with the DLs today. They felt a lot cleaner than the 4 singles@ 447.5 did on Sunday.

Squat with Belt
345 x 3
345 x 3
345 x 3
EZ

Bench Press
215 x 3
220 x 3
225 x 4 @ 8.5

Deadlift (sumo) with Belt
460 x 1 @ 8
460 x 1 @ 8.5
Last pulls before test day.

Also,

Didn't bench. Will either bench tomorrow or increase pressing workload on Friday. No pulling planned.

This didn't happen.

[denashes]

W7D3: Squat, Bench

Squat with Belt
405 x 1 @ 8.5
385 x 2 @ 8.5
365 x 3 @ 8

Bench Press
240 x 1 @ 8.5
230 x 2 @ 8
230 x 2 @ 8

[denashes]

Light Prep Day

Glad today was not a hard workout. Felt queasy all afternoon and evening. Think it might have had something to do with the packet of ghost pepper peanuts I ate after lunch.

Squat with Belt
365 x 1
315 x 3
315 x 3
315 x 3
Went a little too deep on last set of 3, hip started bothering me a little.

Bench Press
225 x 1
205 x 3
205 x 3
205 x 3

[denashes]

Today was test day. My main goal today was to not miss any lifts, and I did not. I probably left a little (5-10 lb) on the table on the squat. My last bench attempt felt pretty darn easy, but I resisted going for a 4th attempt (275?) in order to not tire myself out before deadlifting. I picked a conservative third attempt, and once that went up decided to go for the nice round number on a fourth attempt. Overall, I'm happy with the lifts and how the day went.

The last couple weeks of prep have revealed some things I need to work on. My bench setup and bar path is not very consistent (though it was pretty good today.) DL setup is not great either. I also often round off the floor with heavy weights. Will see a coach near the end of this week to hopefully work on some of these things.

Squat with Belt
385 x 1
410 x 1
430 x 1 @ 9.5 (10 lb PR)

Bench Press
230 x 1
247.5 x 1
265 x 1 @ 9 (10 lb PR)

Deadlift (sumo) with Belt
445 x 1
475 x 1 (5 lb PR)
490 x 1 (20 lb PR)
500 x 1 @ 10 (30 lb PR)

[Wilhelm]

Wow!

Awesome test.

500 DL is sweet.
All those PRs are.
Great work, @denashes !

[SeanHerbison]

50 lb total PR, not too shabby.

[denashes]

@Wilhelm @SeanHerbison

Thanks, guys. I realized last night that if I had gone for an extra 5 lbs in the squat or bench, I would have hit a 1200 total, which would have been nice.

[denashes]

Week 0, Day 2 : FS, IBP, RDL

Planning to start training again in earnest on Sunday. Today I messed around a bit with some lifts I was thinking about working into my program. Didn't try to rate RPE due to complete unfamiliarity with lifts. Based on today, I think I will probably try two of the three lifts I did today and see how things go. Thinking of doing incline bench in place of OHP and RDL in place of rows for my light press and pull, respectively. I figure if I stay conservative with RPE they should be fine as light exercises, especially because I kind of suck at them right now and therefore won't be doing a whole lot of weight.

Speaking of sucking at doing an exercise, I'm definitely not going to do front squats again any time soon. Didn't even bother trying to work up in weight because they looked so awful. Absolute garbage.

Front Squat
95 x 3
95 x 3
95 x 3
95 x 3

Incline Bench
95 x 8
115 x 8
135 x 8
135 x 8
145 x 6

Romanian Deadlift
95 x 5
115 x 5
135 x 3
155 x 2
175 x 8
175 x 8
195 x 8