Byrd House of Gainzzz

[AaronB]

Background Info

Age: 40...finally a master of something!
Sex: M
Height: 6' 2" (188 cm)
Weight: 225 # (102 kg)
Current PRs: 430 Squat; 280 Bench; 455 Deadlift; 185 Press

Training History:

Began SS novice LP around March 2015 after spending a few years on the run, eat less, lose weight train...which worked, but never quite accomplished what was intended. I've had a few coaching sessions with Andy Baker and Randy Winfrey here in Houston early on to get going in the right direction and to fix some squat and deadlift issues. I ran LP out then ran into the all so common challenges of what to do next. Most of the programming I did probably wasn't very good or productive and, along with some tweaks and injuries, progress was pretty slow.

I competed in the USSF Fall Classic in Wichita Falls, first meet, and hit 195, 82, and 296 kg (squat, press, DL). Programming for the few months up to the meet was Andy Baker's Raw Strengthlifting Program. The goal for 2018 is to reach 1200 lb (~550 kg) total.

I'm picking up my training log over here from the SS forums, not because of any particular issue; however, the SS forums are great for the novice and learning lifter, but topics can be repetitive and I appreciate the free exchange of knowledge and ideas regarding programming that have been found here so far.

Past Training Log

Current Programming:

I'm satisfied with the basic structure of my week, but am looking to improve application of RPE into training and better understand periodization, when to cut back on volume and go up in intensity. I try to limit each day to 60 to 75 minutes since I train at lunch. I'm working with 2x per week squat and pulling frequency with 4x per week pressing.

Monday:

• Squat - 1 @ 8; 5 x 5 @8 (Primarily done as sets across)

• Press - 1 @ 8; 5 x 5 @ 8

Tuesday:

• Deficit Deadlift: 6-7 @ 6; 6-7 @ 7; 3 - 4 x 6 - 7 @ 8

• Pin Press (Forehead): 4 x 4 @ 8

• Chins: 7 minute block

Thursday:

• CGBP: 1 @ 8; 5 x 5 @ 8

• Paused Squat: 4 @ 7; 4 @ 8; 4 x 4 @ 9

• Dips: 7 minute block

Friday:

• Deadlift: 1 @ 8; 5 x 5 @ 8

• Pin Press (Shoulder): 5 x 5 to 7 @ 8

Currently have this running for 4 weeks, then a "deload" week with same intensity by just single sets of 5, then 3 weeks where I keep the volume day on Monday, exchange deficits for rack pulls, and then Thursday and Friday look more like Intensity days from TM (or heavy weeks from some of Feigenbaum's general strength training) with singles at 8 and 9 and some triples / doubles with the competition lifts instead of variations.

[AaronB]

2/5/18

Squat:

• 375 x 1 (RPE probably around 7ish)

• 330 x 5 x 5 (7 - 7.5)

• Probably a little too conservative today, but every day training is a good day.

Press:

• 155 x 1

• 160 x 1 (7.5ish)

• 142 x 5 x 5 (7.5 - 8)

• Working on a more classic press as described by Feigenbaum. Last 3 sets felt much better getting bar down onto chest seemed to go up much easier.

[AaronB]

2/6/18

CGBP:

• 245 x 1; 255 x 1 (8)

• 225 x 5 x 5 (8)

Rack Pull:

• 365 x 6 (6ish)

• 385 x 6 (7ish)

• 405 x 6 x 3; Stopped at 5 on second set. Felt off; realized I was shooting hips forward so it felt like the second pull in a hitched deadlift. Corrected for last set by staying over bar better and knocked out all 6.

[AaronB]

2/8/18

Squat:

• 375 x 1 (7.5-8); 395 x 1 (8.5-9)

• 370 x 3 x 3 (8.5-9)

Press:

• 160 x 1; 165 x 1 (7.5-8); 170 x 1 (8.5-9)

• 160 x 3 x 3 (8ish)

Realized last night that while I'm a bit frustrated that the weights are not quite what they were in October (feel like I'm a bit weaker) I'm down 10 lbs from then (235 down to 225)...oh well...will keep at it.

Also considering that, based on the structure from where I have borrowed to build this program, I should put the higher intensity day at the beginning of the week rather than end. Will run as is for this 3 weeks and try it the other way next time.

[AaronB]

2/9/18

Deadlift:

• 405 x 1 @ EZ; 425 x 1 (8ish); 445 x 1 (9+)

• 405 x 3 x 3

Pin Press (Chin):

• 155 x 1 (7+) 160 (8-9)

• 150 x 4 x 4; with only 3 on first set because I forgot I was going for 4

[AaronB]

2/12/18

Worked a slightly more narrow squat stance today. Pleased with results.

Squat:

• 380 x 1 (8)

• 335 x 5 x 5 (7.5 - 8)

Press:

• 155 x 1; 165 x 1 (8+)

• 145 x 4 x 6 (7.5-8)

[AaronB]

2/13/18

CGBP:

• 235 x 1; 245 x1; 255 x 1 (~8)

• 230 x 3 x 8

Rack Pull:

• 355 x 6; 365 x 6; 380 x 6 x 3 (~8)

• Overdid these just a bit last week; pulled back to weight where form didn't break down.

[AaronB]

2/15/18

Squat:

• 385 x 1 (8ish); 405 x 1 (9ish)

• 385 x 2 x 4

Press:

• 165 x 1 (7.5-8); 170 x 1 (8.5-9)

• 165 x 2 x 4

[AaronB]

2/16/18

Deadlift:

• 405 x 1 (7); 435 x 1 (8+); got very light headed so called it quits there, but probably had one more jump to a true 9

• 425 x 2 x 3

Pin Press (Nose):

• 165 x 1 (<8); 170 x 1 (8+) 175 x 1 (9)

• 160 x 4 x 4 (9)

[AaronB]

2/19/18

Squat:

• 385 x 1 (more than 8, but form was crap)

• 340 x 5 x 5

• Bringing in stance and not "over" shoving knees out. Last set was best of 5 and really found groove.

Press:

• 165 x 1; 170 x 1 (~9)

• 150 x 4 x 6

Instagram

[AaronB]

2/20/2018

Since I had the day off yesterday I did a bunch of reading on the forums digesting many of the really good ideas on periodization and managing fatigue. Turns out, I suspect I've been spending way too much time in higher fatigue level training sessions (I think) based on volume and my guess at RPE. Unless I'm off and what I think is a 7 or 8 is not quite that high and therefore fatigue is a little less than expected...whatever. Made me rethink the way I had structured my 4 day split and what I had been struggling with which was how to adjust intensity and volume over a 3+ week period. After tinkering around with it a bit I think I have a nice 8 - 5 - 2 type set up with 1x heavy and 1x medium squat and pull slots and then something like 2x heavy and 2x medium pressing slots with percentage based loading.

Today's training...

CGBP:

• 235 x 1; 245 x 1

• 205 x 5 x 5; Good example here...yesterday was a heavy press slot and if done as originally scheduled today would have been another heavy press slot. Backed off on intensity and completed the workout, but RPEs were definitely higher than would have otherwise expected for the weight.

Rack Pulls:

• 380 x 6 x 4

[AaronB]

2/22/18

Well...it was better training than not training, but it was just meh.

Squat:

• 355 x 1 (EZ); 370 x 1 (7+); 390 x 1 (8+); 405 x 1 (9+)

• 395 x 1 x 4

Press:

• 155 x 1; 165 x 1 (9)...something hurt a little in shoulder, form was crap

• 160 x 1 x 5

[AaronB]

2/23/18

Definitely felt like I was carrying some fatigue into today and it showed. Working up on intensity on squat and deadlift back to back maybe not best programming idea.

Deadlift:

• 405 x 1 (felt like 7ish); 425 x 1 (9)

• 410 x 2 x 2

Pin Press:

• 155 x 1; 165 x 1 (9)

• 155 x 3 x 4 (8.5-9)

One full cycle and can't fully tell if this program is shit. My strength isn't quite back to what it was in late October, but am down 10 lbs. Going to change up the volume and intensity based on some of the fatigue moderation ideas bandied about here on the boards. I'm going to make a pass at calculating stress factors for recent weeks of work and I suspect I will find lots of days in the high stress region. Recovery has been inconsistent over that time. Some days it doesn't seem to bother me and others I can tell when the weights don't want to move.

[AaronB]

2/26/2018

Squat (H):

• 385 x 1 (8)

• 295 (70%) x 7 x 2; 2 x 6; 1 x 5 (31 total)

Deadlift (P):

• 405 x 1 (EZ); 420 x 1 (8)

• 365 (80%) x 3 x 2; 2 x 3 (12 total)

[mgil]

Numbers look real good, @AaronB!

[AaronB]

Thanks @mgil...

I laid out something using the HPS model on a 4 day U/L split with a target fatigue / stress cost / Hanley factor ramping up intensity with reduction in volume over 3 HPS cycles; hitting heavy singles after each cycle to reset percentages and measure progress.

So something like:

Mon/Thurs (Lower): Squat (Hyp, Power, Strength...all just using comp squat) and Deadlift (Power, Strength, Hyp) using SGDL for the hyp day.

Tues/Fri (Upper): Press (Hyp, Power, Strength)...with comp press as primary lift, CGBP on power days, and additional bro stuff on upper days (incline DB presses, dips, LTEs, and curls).

If this doesn't work, it'll probably be time to say uncle and fork over a little money for better guidance.

[AaronB]

2/27/18

Press:

• 155 x 1; 160 x 1 (7ish); 165 x 1 (8)

• 125 (70%) x 7 x 2; 2 x 6; 1 x 5

Dips: 4 x 10

Curls: 60 x 8 x 4

[AaronB]

3/1/18

Squat (P): 340 x 3 x 5

Deadlift (S): 345 x 5 x 5

Stress level felt about right. Lower body on Monday and still felt some fatigue into Wed, but was ready to go today. All reps moved really well.

Instagram

[AaronB]

3/2/18

Press Power Day; elected to use CGBP to go along with press as primary pressing movement. We'll see how that goes.

CGBP: 225 x 3 x 5 (~6.5-7)

DB Incline Press: 50s x 8 x 4

LTE: 75 x 8 x 4

DB Row: 75 x 8 x 4

[AaronB]

3/5/18

Squat (S): 320 (75%) x 5 x 5; definitely around RPE 6ish...worked on keep bar speed up throughout

SGDL (H): 225 x 7 x 5; called for 70% x 7 which is around RPE 6...might have slightly overshot, but not by much.