Fear and Logging in Los Angeles

[Hiphopapotamus]

Haven't kept a log in a long time but thought I'd start again. First the deets: 52, 5' 10", 175 lbs, non-adult male.

First started lifting "seriously" in 2012 (Jesus!). Have had a recurring issue with 'burning out'. I participated in the first clinical trial of the Montana Method and, although I burnt out on that, too, I was exposed to the H-Value and the idea of accumulated fatigue. I realize that the concept of an H-Value to measure fatigue may have been somewhat discredited now, but my n=1 this year has found it useful in preventing me from flaming out.

My last burn out took place mid-2018, at which point I was really frustrated and basically did nothing the rest of the year. Starting January, I ran a brief LP to get going again and then have been doing an HPS scheme very similar to the MM I ran earlier last year. By tracking H-Value (bullshit or not) I've been able to keep lifting steadily, making slow but steady progress, and not grinding myself into dust. Starting a couple months ago, I split my training into a 3 week intensity block followed by a 3 week volume block. I'm on my 2nd or 3rd cycle of that, and am currently on week 2 of a volume block.

I've been pretty happy with the way things are going. I add weight when I feel good (ie. RPE gets to 7 or under - #sweetsmellofeasy) and have seen my E1RMs slowly getting back close to all-time PR territory. Don't know if it's optimal, but I enjoy lifting again for the first time in a while.

Edit: wanted to add my 2020 goals:

Lift: Current Yr >> 2020 Goal
Squat: 310 >> 340
Bench: 230 >> 245
Deadlift: 365 >> 380
Press: 145 >> 160

[Wilhelm]

That sounds really good, @Hiphopapotamus.

[Hiphopapotamus]

Volume Block Week 2 of 3 (weights in lbs. sadly.)

Sorry, don't know how to do the stupid table. Will post bench/curls after I do them this evening.

BW: 175.6
Squat (LBBS)
Weight Reps RPE
245 2 6
275 1 7
300 1 8
245 5 8
235 5 7
235 5 7
235 5 8

Pendlay Row (these caused some biceps AIDS so haven't done them in a long time. Giving them another try now)
Weight Reps RPE
85 5 7
95 3 7
105 3 7
115 2 7
130 1 7
130 1 6.5

Edit: finished the evening session. As you can see, week 2 of my volume block means I shoot for 5x5 on the Hypertrophy day. If the RPE gets too high, I'll drop weight a little. For Strength day, I shoot for a heavy single @8, and then 4x5 back offs.

Touch & Go Bench
Weight Reps RPE
185 2 6
200 5 8
200 5 9
185 5 7
185 5 7.5
185 5 8


Curls
Weight Reps RPE
80 5 7
80 5 6.5
80 5 7
80 5 7.5
80 5 8

[Hiphopapotamus]

That sounds really good, Hiphopapotamus.

Thanks! It's been feeling really good, as well, physically and mentally. Lifting is fun again!

I don't know where the consensus is on H-Value, but as I use it I try to keep it below 7-800 on squat and deads, and under 900-1,000 on bench/press. If I go over in a session, I've taken that as a sign to ease off a little next time. Seems to be working for me so far.

[Hiphopapotamus]

Volume Block Week 2 of 3

One of the joys of MM-type training is I actually have energy to do some Press sessions on my off-days. Not doing much conditioning lately, and today was no exception.

BW: 174.4
Press
Weight Reps RPE
115 5 7.5
115 5 6.5
115 5 7
115 5 8
115 5 8.5

[Hiphopapotamus]

Volume Block Week 2 of 3 - Afternoon Session

I've been fortunate the last few months that I can get some work done at lunch, and then finish in the evening. Here's today's lunch session:

BW: 173.8
Conv. Deadlift - Strength
Weight Reps RPE
290 x2 @6
330 x1 @7
355 x1 @8
315 x5 @6.5
315 x5 @8
290 x5 @6
290 x5 @6

2ct Pause Bench - Power
Weight Reps RPE
160 x5 @6
170 x3 @6
180 x3 @6.5
190 x2 @7
205 x1 @8
210 x1 @8

[Hiphopapotamus]

Volume Block Week 2 of 3 - Evening Session

I had been doing Front Squats on my Power/Light day, but decided to try High Bar a couple weeks ago. Still getting a feel for it, and keeping it pretty light for now. I like a 3rd squat day in the week but, on deadlift day, I only have so much left in the tank. Just like to get a few reps on this day. Not really sure about the RPE yet, just kind of winging it right now.

HBBS - Power
Weight Reps RPE
150 x 5 @7
160 x 3 @6.5
170 x 3 @7
180 x 2 @7
195 x 1 @7
200 x 1 @7

Curls - Hypertrophy
Weight Reps RPE
60 x 8 @7
60 x 8 @6.5
60 x 8 @6
60 x 10 @7.5
60 x 10 @7.5

[Hiphopapotamus]

Volume Block Week 2 of 3

I've been blowing off chins for a while. I'm also pretty tired today from yesterday's effort, hence this rather sad showing:

BW: 174.2
Chins - Hypertrophy
Weight Reps RPE
BW x 5 @8
BW x 6 @7.5
BW x 8 @8

Walk: 22 mins

[Hiphopapotamus]

Volume Block - Week 2 of 3 - C4D3

Midway through The Voluming. The last week and a half of this block are generally the toughest for me as volume is the highest, but then I cycle to an Intensity Block and get something of a break that first week.

BW: 173.9
Weekly Tonnage:
Squat: 14060
Dead: 10690
Bench: 11325

Lost balance forward on my final set of squats and nearly had to dump it.

LBBS - Hypertrophy
E1RM: 304
H-Value: 525
Weight Reps RPE
230 x 5 @7
230 x 5 @6
230 x 5 @6.5
230 x 5 @7
230 x 5 @8

Comp Bench - Strength
E1RM: 244
H-Value: 944
Weight Reps RPE
185 x 5 @6
210 x 1 @7
230 x 1 @8.5
185 x 5 @7.5
185 x 5 @8
175 x 5 @7
175 x 5 @7.5

SGDL - Hypertrophy
E1RM: 297
H-Value: 262
Weight Reps RPE
225 x 5 @6.5
225 x 5 @6
225 x 5 @6

[Hiphopapotamus]

Volume Block - Week 2 of 3 - C4D4

Have some guys with chainsaws right outside my window that completely noceboed me on my top set. At least that's my story. I was disappointed as I felt it was going to be easy based on the 135 single. Oh, well.

Just started adding some concentration curls again and still figuring out where I am with them. Welcome to the gun show.

BW: 175.3

Press - Strength
E1RM: 157
H-Value: 1152
Weight Reps RPE
115 x 2 @6
135 x 1 @7
150 x 1 @9
120 x 5 @7.5
120 x 5 @8
110 x 5 @7.5
110 x 5 @8

Curls - Hypertrophy
E1RM: 105
H-Value: 391
Weight Reps RPE
75 x 6 @7
75 x 6 @6.5
75 x 6 @7
75 x 8 @7.5

DB Concentration Curl - Hypertrophy
E1RM: 35
H-Value: 300
Weight Reps RPE
20 x 8 @8
20 x 10 @8
25 x 8 @7.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - Afternoon Session - C4D1

BW: 173

A few months ago I noticed I was leaving my squats way high, so I have been really focusing on getting depth. I also rebuilt my LBBS a bit so it is more upright, more of a hybrid with high bar. Progress has been slow, but I've been gradually getting stronger. Depth is still an issue I need to work on.

Still finding out where I am with Rows, so just adding weight slowly each week.

I've introduced some new stats:
E1RM: based on the day's session.
H-Value: Hanley's (apparently discredited) measure of fatigue. I don't care; I like it.
BW+: Percent of BW of top set (kind of like OPS+, ie. 100 = BW)

LBBS - Strength
E1RM: 324
H-Value: 895
BW+: 173
Weight Reps RPE
250 x 2 @6.5
275 x 1 @6.5
300 x 1 @8
245 x 5 @7
245 x 5 @7.5
235 x 5 @7
235 x 5 @7
235 x 5 @7.5

Pendlay Row - Power
E1RM: 159
H-Value: 584
BW+: 81
Weight Reps RPE
90 x 5 @7
100 x 3 @7
110 x 3 @7
120 x 2 @7
135 x 1 @7
140 x 1 @6.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - Evening Session - C4D

Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 865
BW+: 116
Weight Reps RPE
185 x 2 @6
200 x 5 @8
200 x 5 @8.5
190 x 5 @7.5
190 x 5 @7.5
190 x 5 @8
180 x 5 @7.5

Curls - Hypertrophy
E1RM: 104
H-Value: 601
BW+: 46
Weight Reps RPE
80 x 5 @7
80 x 5 @6.5
80 x 5 @6.5
80 x 5 @7
80 x 5 @7
80 x 5 @7.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - Afternoon Session - C4D2

BW: 172

Didn't feel great today. Hopefully just a one-off and it won't carry over to tomorrow.

Press - Hypertrophy
E1RM: 147
H-Value: 818
BW+: 67
Weight Reps RPE
115 x 5 @8.5
115 x 5 @7
115 x 5 @7
115 x 5 @8
115 x 5 @9
105 x 5 @8

[Hiphopapotamus]

Volume Block Week 3 of 3 - Afternoon Session - C4D3

BW: 173

Felt pretty good today. DL all-time PR is 375 (@10), at about 200lbs BW so I'm feeling good about where I am. The next month or so should be telling as to whether I can break through this multi-year plateau.

For some reason, my DL E1RM is the most out-of-sync between the top single (382) and the top set of 5 (416) with 382 being far closer to reality (ego demands I record 416, however). That said, my DL has responded the best to my current programming. I'm almost at PRs with DL, but at 25lbs lighter weight.

Conventional DL - Strength
E1RM: 416
H-Value:
BW+: 208
Weight Reps RPE
290 x 2 @6
335 x 1 @7
360 x 1 @8.5
315 x 5 @6
315 x 5 @7.5
290 x 5 @6
290 x 5 @6
275 x 5 @6


2ct Pause Bench - Power
E1RM: 231
H-Value: 760
BW+: 122
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7
195 x 2 @7.5
210 x 1 @8
210 x 1 @7.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - Evening Session - C4D3

HBBS - Power
E1RM: 229
H-Value: 617
BW+: 119
Weight Reps RPE
155 x 5 @7
165 x 3 @7
175 x 3 @7
185 x 2 @7
200 x 1 @7
205 x 1 @7

Curls - Hypertrophy
E1RM: 92
H-Value: 504
BW+: 35
Weight Reps RPE
60 x 8 @7
60 x 8 @6
60 x 8 @6
60 x 8 @6
60 x 10 @7
60 x 11 @7.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - C4D4

BW: 174.1

Felt a little weary today, but that might have been due to a little boozing last night (squat H-Value was highly appropriate). In any case, today's the last really hard day of my volume block. The first week of my intensity block usually gives me a little break so definitely looking forward to that. I hate volume!!

Weekly Tonnage:
Squat: 16520
Dead: 13875
Bench: 14170


LBBS - Hypertrophy
E1RM: 299
H-Value: 666
BW+: 131
Weight Reps RPE
230 x 5 @7
230 x 5 @7
230 x 5 @6.5
230 x 5 @7
230 x 5 @7.5
230 x 5 @8

Comp Bench - Strength
E1RM: 249
H-Value: 964
BW+: 131
Weight Reps RPE
185 x 2 @6
210 x 1 @7
230 x 1 @8
185 x 5 @7
185 x 5 @7.5
185 x 5 @8.5
175 x 5 @7.5
175 x 5 @8

SGDL - Hypertrophy
E1RM: 313
H-Value: 375
BW+: 129
Weight Reps RPE
225 x 5 @7
225 x 5 @6
225 x 5 @6
225 x 8 @7.5

[Hiphopapotamus]

Volume Block Week 3 of 3 - C4D5

BW: 173.4

Final day of Volume block. During the Intensity block coming up, I generally do heavy doubles on Strength day and add volume over the three weeks going into the next Volume block. I try to keep the first Intensity week light on volume to give myself a little break, too.

I need to get serious about adding some conditioning, but at least I've been walking 20 mins/day and that alone has really made a difference in keeping my legs and back feeling loose and fairly fresh.

Weekly Tonnage:
Squat: 16520
Dead: 13875
Bench: 14170
Press: 6765

Press - Strength
E1RM: 160
H-Value: 986
BW+: 87
Weight Reps RPE
115 x 2 @6
135 x 1 @7
150 x 1 @8.5
120 x 5 @7.5
120 x 5 @7.5
110 x 5 @7
110 x 5 @7.5
110 x 5 @7.5

Curls - Strength
E1RM: 109
H-Value: 681
BW+: 52
Weight Reps RPE
80 x 2 @6
90 x 1 @7
85 x 5 @7.5
85 x 5 @7
75 x 5 @6.5
75 x 5 @7
75 x 5 @7.5

DB Concentration Curl - Hypertrophy
E1RM: 82
H-Value: 293
BW+: 35
Weight Reps RPE
50 x 8 @7
50 x 8 @7
60 x 8 @8

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Afternoon Session - C5D1

BW: 173.3

During my Intensity block, I do heavy doubles on Strength day and build a moderate amount of volume over three weeks as I head into my next Volume block.

Felt pretty meh today. Hopefully, I'll feel a little fresher next week after a week of lower volume. Was kind of disappointed, but got through more or less, though I called it quits after a back off triple on squat instead of a set of fahve.

LBBS - Strength
E1RM: 313
H-Value: 881
BW+: 161
Weight Reps RPE
255 x 1 @7
280 x 2 @8
280 x 2 @8.5
280 x 2 @8.5
250 x 3 @7.5

Pendlay Row - Power
E1RM: 162
H-Value: 596
BW+: 83
Weight Reps RPE
95 x 5 @7
105 x 3 @7
115 x 3 @7
125 x 2 @7
140 x 1 @7
145 x 1 @7

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Evening Session - C5D1

Touch & Go Bench - Hypertrophy
E1RM: 252
H-Value: 498
BW+: 115
Weight Reps RPE
185 x 2 @6
200 x 5 @7.5
200 x 5 @9
190 x 5 @7.5

Curls - Hypertrophy
E1RM: 101
H-Value: 311
BW+: 43
Weight Reps RPE
75 x 5 @7
75 x 6 @7
75 x 7 @7.5

[Hiphopapotamus]

Intensity Block Week 1 of 3 - C5D2

BW: 172.4

Didn't feel great today, almost like I've got a touch of something. Fortunately, today was an extremely light workload, really just getting some reps in.

Press - Hypertrophy
E1RM: 147
H-Value: 381
BW+: 57
Weight Reps RPE
115 x 5 @8
115 x 5 @7
115 x 5 @8