tmpk's log

[tmpk]

03.04
LBBS 156x4, 167x3, 178x2, 189x1, 200x1
Bench 102x4, 109x3, 116x2, 123x1, 130x1, 135x1
DB pullover 38x12x3

Fairly easy bench, but squats suffered some from yesterdays deadlifts and were a little bit grindy (@~8.5).

[tmpk]

05.04
LBBS 178x3x4
Bench 117x3x5
Chins +20x5x3
RDL 130x6x3

Had to cut some work for time reasons. Triceps were sore from Tuesday's pullovers - bench was unaffected but chins suffered.

Seeing a tendency to get on my toes here, that needs to be sorted out.

Anyway, weekly gains seem to be on the cards here still, which is cool because I'm pretty much stronger than I've ever been. Curious to see how far I can get with this programming before I need to expand the length of the cycle or switch things up in other ways.

[tmpk]

Moved Sunday's workout to Monday, so I'll be training Mon/Wed/Fri this week before getting back to my regular schedule.

09.04
Sumo deadlift 203x1@lol; 170x4x3, 170x3x2
Bench 130x1; 104x5x4, 104x4x5
HBBS 147,5x5x3, 147,5x4x3
Chins bw x5x8, spread throughout the session
OHP 65x10

I'm going to give deadlifts priority on hypertrophy day. Today's top single was laughably easy, can't have been more than a 7. I'm gonna say 6.5. Really happy with my deadlift progress so far - persisting with conventional and not making the switch to sumo earlier, as well as being afraid of deadlift volume has robbed me of gainzZz. PPST can fuck right off. Hooked all my warmup sets up to 185x1 which is a grip PR of sorts. Bench was fine, but I feel like deadlifting before bench takes more out of my performance than squatting beforehand. interestingly, the last two sets felt the best. Got some nasty neck pain out of fucking nowhere on my second squat set, but made it through all my scheduled sets. Feel okay today. Good session, all told! Also of note, I'm going to need new pants.

[tmpk]

11.04
LBBS 158x2, 169x2, 180x2, 191x1, 202x1
Bench 104x4, 111x3, 118x2, 125x1, 133x1
Row 80x8, 90x12x3. (Less strict, more upright rows)
DB incline 36x8x3

Neck pain recurred after squat warmups. Actually doing the lifts was when it was least painful, though. Misgrooved 133 on bench (it went up without much of a struggle though), so I scrapped the "bonus single" I've been doing on bench when feeling good.

[tmpk]

Neck/head pain again when warming up for squats on Strength day. Had to abort the entire session, and was mostly useless for the rest of the day. Pretty sure it's a bad case of exertion headache. Not squatting again until it's fully healed up - I think I got it from improper breathing/bracing + a heavy load on my back. Still a bit of a headache on Sunday, but was able to train.

15.04
Sumo deadlift 210x1@7.5; 172.5x4x3, 172.5x3x2.
Bench 120x1, 127x1
CGBP 97.5x5x4, 97.5x4x5
Chins bw x5x8
Leg press 130x15, 160x12, 190x10, 220x8, 250x8, 270x8x2. Plus whatever the sled weighs.
DB bench 30x10x2

Deadlift PR. Going to try out CGBP for hypertrophy day to address sticking points, and for a bit of variation. Did leg presses in lieu of squats. It's a completely novel movement for me. Seems like a viable way of getting in quad volume without low back fatigue. If I'm not squatting this week I'm just going to go crazy on the leg press and do more pulls. Headache had lessened by the time I got out of the gym.

[tmpk]

17.04
Felt good enough to try squatting. Paid more attention to neck/head position and braced better and had no problems.
LBBS 160x2, 170x2, 180x2, 190x1x3
Bench 105x4, 112x3, 120x2, 127x1, 135x1
Barbell row 80x14
DB incline 36x11
Band pullaparts x lots
One million hammer curls

Crowded gym+running late so I just knocked out an AMRAPy set on rows and incline.

[tmpk]

19.04
LBBS 180x3x4
Bench 120x3x5, w/pause 105x4x2
RDL 132x6x3
OHP 60x8x2
Chins bw x6x2, +25x5, +15x6, +10x6

All pretty easy. Last set on squat and bench at ~8.

[tmpk]

23.03
HBBS (unbelted) 150x5x3, 150x4x3
Bench 122x1, 130x1
CGBP 100x5x4, 100x4x5
Sumo deadlift 214x1@8; 176x4x5
OHP 65x8x2
Chins bw x6x7, spread throughout the session

Another day, another deadlift PR. Pulled after squats because no platforms were available when I got to the gym. High bar was a bit heavier than expected. Maybe because it's two weeks since last I did high bar, or because I need a touch more squat volume. I think I'm going to increase volume just a bit and see how it goes, before moving to a two week cycle.

[tmpk]

26.04
LBBS 160x2, 171x2, 182x2
Bench 106x4, 114x3, 122x2, 130x1, 137x1, 140x1@9
Barbell row 60x10, 80x10x4
DB incline 36x9x3

Had some pretty hefty adductor/ham DOMS in my right leg that didn't go away after warming up. Completely fucked my squats so I aborted at 80%. Don't know what's to blame - probably went too heavy on high bar last session in addition to a small increase (2 reps) in pulling volume. Didn't think that would blow 48h recovery though. I've also had to shift my schedule away from my normal one, due to school and other obligations, so that's a factor. Prescribed bench sets went fantastically, so naturally I had to go for 140 as well.

[tmpk]

27.04
LISS, ~30 min bike ride

28.04
LBBS 182x4x3
Bench (TnG 122x3, then w/pause 122x1)x4
Chins bw x7x2, +25x6, +15x7, +10x7
RDL 135x6x2
OHP 65x9x2

Not much to note, good workout. Planning on lifting every other day until I get back to Sun/Tue/Thu scheduling, so I moderated this session's volume some.

[tmpk]

Planning on lifting every other day until I get back to Sun/Tue/Thu scheduling

Yea, that didn't happen. I have finals and shit, so training's been a bit rough.

01.05
LBBS 180x1, 195x1, 205x1; 150x5x6
Bench 132x1; 106x5x7
DB row 36x10x6

No time for deads, so I did low bar and hit a few heavy singles before my work sets.

[skipped power day]

04.05
LBBS 184x3x3
Bench (124x3, then w/ pause 124x1)x4
Chins bw x7x2, +30x4, +20x5, +15x6
RDL 135x6x3

06.05
Sumo deadlift 215x1; 180x4x5
Bench 130x1; 107.5x5x8
HBBS 140x5x5
Chins bw x7x7
OHP 60x10x2

08.05
LBBS 162x3, 174x2, 186x2, 197x1x2
Bench 108x4, 117x3, 125x2, 133x1, 140x1
DB row 38x10x6
CGBP 95x8x2

Carrying lots of lumbar fatigue from deads - no 90% single on squats. Two weeks since last deadift session so I'm mostly blaming that.

10.05
LBBS 186x3x4
Bench (126x3, then w/pause 126x1)x4
RDL 120x6, 137x6x2
OHP 70x8x2
Chins bw x8x2, +30x4, +20x5, +15x6

13.05
Sumo deadlift 220x1; 182.5x4x3, 182.5x3x2
Bench 132.5x1; 110x5x8
Chins bw x8x2, x7x4
HBBS 142.5x5x5
OHP 61x10, 61x8

Finally hit a five plate deadlift. Think I had a couple more reps at that weight.

15.05
LBBS 163x4, 176x3, 188x2, 200x1
Bench 110x4, 120x3, 128x2, 135x1x2
DB row 40x8x6
DB incline press 36x9x3
Hack squat machine-thingy everythingx8x3

Same shit as last P-day. Likely too aggressive with volume and intensity on deads, and I'm also sleeping less than I should. Low back just can't recover in 48h. Also a bit under-recovered on bench. I think it's fast becoming time to move to a two week cycle... I'll see how strength day goes first.

[tmpk]

17.05
The Norwegian national day, which is a big deal here. Started the day with a few glasses of champagne for breakfast, but it didn't escalate from there. Hauled my ass to the gym in the evening.

LBBS 188x3x4
Bench 128x3x5
Chins bw x7x2, +30x4(and a half), +20x6, +15x7, bw x7.
RDL 110x7x4
OHP 71x8, 71x6

Not good. Relative intensity felt higher than it should. Life and training stress plus inadequate recovery = no bueno. I'm thinking of doing a low stress week and then getting back to normal programming. Once finals are over I have more time to train as well.

[tmpk]

20.05
LBBS worked up to 210x1; 180x3x2
Bench 120x7 - had one more in the tank
Power clean 80x3, 85x3, 90x3, 95x3x2
Then I bro'd out a bit with curls and incline bench

22.05
OHP 90x1, 95x1, 100xfail, 70x5x4
Pin squat 120x4x4
Power snatch - a bunch of doubles with 65 kg
Pullups bw x5x6
Pushups x lots

Last bench-focused training block resulted in an accidental press PR (95 kg), so that's what I was hoping for here. Meh, think I've reached the stage where progress on bench isn't going to have a significant carryover to pressing. At least 95 kg moved faster this time.

[tmpk]

24.05
Front squat 140x1, 150x1, 155x1; 120x4x3
OHP 70x3, 77x3x3

First front squats in a while. All time best is 160 kg for a single/150kg for a triple. 155 was easy...

25.05
Conventional deadlift 170x1, 190x1; 180x4, 150x5x2
Superset with dips and chins.

So my conventional dead suck. Pulled the top single with a belt, but that felt awful. I can't seem to get set up properly with a regular 4 inch belt. Guess I'll go beltless on conventional for now. I'm going to start a Nuckols high frequency program for deads in a weeks time, and Montana method for front squats and OHP. Starting e1RMs will be 170/95/200 on FSQ/OHP/D. A 30 kg discrepancy between FRONT squats and deads??? Ridiculous.

27.05
Front squat 120x4x8
OHP 67x5x8
RDL 120x10x3

29.05
Front squat 120x3, 128x2, 136x1, 144x1, 153x1
OHP 67x4, 72x3, 77x2, 82x1, 87x1, 82x1x2
Bulgarian split squat 40x10x3
CGBP 80x10x3
DB row 40x10x3

01.06
Front squat 136x3x5
OHP 80x3x5
RDL 140x5x5

04.06
Front squat 123x5x2, 123x4x6
OHP 68.5x5x8
Conventional deadlift 150x3x4
Barbell curl 35x8x2

05.06
Conventional deadlift 160x2x3
Pullups bw x5,5,5,5,5
Barbell curl 35x9, 35x8

06.06
Front squat 123x4, 132x3, 140x2, 148x1, 155x1, 160x1
OHP 69x4, 74x3, 80x2, 85x1, 90x1
Conventional deadlift 140x4x3
CGBP 82.5x10x3
BSS 45x10x3
Barbell curl 35x9x2

07.06
Conventional deadlift 170x1x3
Pullups bw x6,6,5,5,5
Barbell curl 35x10, 35x9

08.06
Front squat 140x3x5
OHP 81x3x5
Conventional deadlift 130x5x5
Dips +10x50, 7 minute density block
Barbell curl 35x10x2

First week of the deadlift program done. Super easy, but that's by design. Pull mechanics seem much improved. I'll add a set to each day next week.

11.06
Front squat 155x1; 126x5x2, 126x4x6
OHP 85x1; 70x5x7
Conventional deadlift 150x3x5
Barbell curl 35x11, 35x10
DB incline bench 34x10x2, 34x8

A bit of an off day. Celebrated the end of the semester in the weekend so that may be the cause. Also, pressing after front squats is a bit shit because of tired upper back. I suppose I could press first and have squats and deads back to back - shouldn't be a problem since the deads are so easy.

12.06
Conventional deadlift 160x2x4
Barbell curl 35x11x2

[tmpk]

13.06
OHP 70x4, 75x3, 80x2, 85x1, 90x1, 85x1
Front squat 126x4, 135x3, 145x2, 154x1, 162x1
CGBP 85x10x3
Conventional deadlift 140x4x5
Barbell curl 35x12, 35x11
BSS 50x10x3

Meh. Top single on squats ended up being a bit of a grind. Too aggressive weight jump/too much volume on Monday probably. Let's see how strength day goes.

[tmpk]

Sick on Thursday and Friday with a stomach bug. Ate practically nothing and slept poorly on these days.

16.06
Front squat 142.5x3x3
OHP 82x2, 75x3x3
Conventional deadlift 170x1x4, 130x5x6
Barbell curl 35x12x2

Press, that fickle bitch, just was not happening today. Front squats felt surprisingly solid, but I only did three sets to save some juice for deads.

18.06
Conventional deadlift 150x4x5
OHP 65x7x5
Front squat 120x5x7
Barbell curl 40x7x2

19.06
Conventional deadlift 160x3x4
Barbell curl 40x8x2

20.06
OHP 80x1, 85x1x3
Deadlift 140x5x5
Barbell curl 40x10, 40x9

21.06
Test day for deadlift - max reps at 85%/170 kg.
Cleans, singles and doubles up to an easy 110x1
Conventional deadlift 170x10
SGDL 110x3, 130x3, 150x3
Barbell curl 40x10x2
Barbell row 70x12x4

Did some cleans for deadlift warmup/fun.

First rep on deadlifts felt heavy and slow, but I had my mind set on at least 10 reps and got there. Takeaway: I'm terrible at rating RPE on deads.

[cgeorg]

170x10 beltless is great! Can't imagine deadlifting for 2 min straight.

[tmpk]

170x10 beltless is great! Can't imagine deadlifting for 2 min straight.

Thanks! I can't get set up properly with a regular 4 inch belt on conventional deads, so beltless it is. And yeah, I can attest to high-rep/high-RPE deads being a special kind of awful.
----
I've barely done any log-worthy training this summer due to traveling and staying in places with little in the way of training equipment. The little I've done has been geared toward hypertrophy and improving conditioning/work capacity. Some pressing and SGDL, Bulgarian split squats, arm and ab work, burpees, and in a particularly masochistically inspired moment I came up with 20-rep front squats paired with 20-rep RDLs. Seems I've also been in a deficit since I'm now just under 90 kgs. I'm sketching out a plan for the next few weeks, consisting mostly of movements and rep-ranges I haven't been doing much of previously, for some variation/trying out silly bullshit. Split squats, dumbbell presses and rows, moar arm/back/ab work. Maybe I'll throw in some actual strength work as well. After that I'm thinking of running 20-rep squats or Nuckols' high frequency program for squats, instead of rerunning a short LP for the umpteenth time.