Busa's log

[Busa]

Video of last set below... was trying to get as deep as possible. They got a bit dive-bomby, but at least I was activating the stretch reflex.

Form looks good. Maybe a bit fast, but you keep your hips under the bar, which is good. You'll see guys cheat the SSB by letting their knees and hips slide back, transferring the work to the hips from the quads. You are keeping it in the quads. That is good.

Thanks John, appreciate the feedback. I feel it in the quads 100%. All of the SSB work has also had the side benefit of helping me to break my DL from the floor. I sometimes wonder how much carryover the SSB would have to LBBS. I might never know… haven't low bar squatted in a couple of years, and no plans to start again anytime soon, especially with my elbow tendinitis.

[JohnHelton]

Yes. SSB is a great lift on its own. However, I think it is a also a great variations for a low bar squatter. It seems like just about everyone needs more quad strength. Great squatters tend to keep their hips under the bar more. Easier to get through the sticking point that way.

[Busa]

Cycle 7, B1S3 Medium Bench & Accessories

Bench: Rx = 7s x 5r @ 70%
195 x 7s x 5r
Last set @ 6.0-ish

Pendlay Rows: Rx = same as bench
195 x 7s x 5r
For the time being, I am going to row after every bench session for more pulling volume.

Light Hammer Curls: Rx = elbow rehab
25 x 2s x 25r

[Busa]

Cycle 7, B1S4 Intensity SSB Squats

Safety Bar Squats: Rx = work up to intensity singles @ 85%
215 x 3r
250 x 2r
275 x 2s x 1r
285 x 1r
300 x 3s x 1r

Short one today, couldn’t squeeze deadlifts in, so that’s on tomorrow’s agenda.

[Busa]

Cycle 7, B1S4 Deadlifts (make up from yesterday's session)

Deadlifts: Rx = single @ 90% then 5s x 4r @ 75%
405 x 1r <-- Rx was for 395, so I bumped it ten pounds. Felt like about @ 8.0
425 x 1r <-- new PR, +10 lbs. Really started to stall toward lockout.

Put on my squat shoes for the volume sets, so pulled at a 1" deficit.
330 x 4r <-- not easy
330 x 4r <-- feeling very fatigued, reps getting sloppy
330 x 1r <-- lost the second rep forward, decided to call it there

Today was mixed bag. Hitting the PR felt great, but it was a max effort pull so my current training max is way too high at 440 lbs. This also probably explains why my volume sets felt so fatiguing (well, that plus the extra top single I added in).

I hate failing reps. It's the first time in six months that I've had a miss like that. It's aggravating.

[Busa]

Cycle 7, B1S5 Heavy Bench & Accessories

Bench: Rx = 7s x 3r @ 80%
220 x 7s x 3r
Last set @ 8.0-ish

Pendlay Rows: Rx = same as bench
220 x 7s x 3r

Elbow rehab: not really sure what’s the best protocol for golfer’s elbow. Just trying to move some lighter weights with lifts that don’t cause a lot of pain.

Hammer Curls: these felt good
20 x 15r
25 x 15r
30 x 15r

Triceps Pushdowns: started feeling some pain so stopped after two light sets
40 x 10r
45 x 10r

[Busa]

Cycle 7, B1S6 Medium Squats & Light Press

Safety Bar Squats: Rx = 5s x 3r @ 85%
285 x 5s x 3r

Press: Rx = 8s x 3r @ 60%
100 x 8s x 3r

[Busa]

MM w/HVLF Bench
Cycle 7, B2S1 Medium Bench & Accessories

Bench: Rx = 7s x 5r @ 70%
195 x 7s x 5r
Last set @ 6.0

Pendlay Rows: Rx = same as bench
195 x 7s x 5r
Varying grip widths

Hammer Curls: Rx = elbow rehab, light weight & high reps
30 x 3s x 20r

[Busa]

MM w/HVLF Bench
Cycle 7, B2S2 Light SSB & Heavy Press

Safety Bar Squats: Rx = 3s x 4r @ 75%, then 4s x 3r @ 75%
265 x 3s x 4r
265 x 4s x 3r
Easy work.

Press: Rx = top single @ 92.5%, then 3s x 5r @ 82.5%
155 x 1r @ 7.0
155 x 5r @ 10 <— forgot to deload… I was thinking, “Geez, this feels heavy for 135…”
135 x 2s x 5r <— much easier lol

[Busa]

MM w/HVLF Bench
Cycle 7, B2S3 Light Bench & Elbow Rehab

Bench: Rx = 7s x 7r @ 65%
180 x 7s x 7r
Last set @ 6.0

Hammer Curls
25 x 10r
30 x 10r
35 x 10r
40 x 10r
45 x 10r
Elbow felt a little janky so didn’t want to push it further.

No rows today since I plan to deadlift tomorrow.

[Busa]

MM w/HVLF Bench
Cycle 7, B2S4 Deadlifts

Deadlifts: Rx = single @ 92%, then 4s x 3r @ 80%
Warmups went 135 x 5r, then singles at 185, 225, 275, 315, and 365. Everything moved okay.
405 @ 1r @ grinder <-- not good; reduced backoff sets from 350 to 325
325 x 4s x 3r

I don't know what the problem is with my deadlift, but it's not progressing (and today was a regression from my recent 425 PR). I suspect it's a combination of poor recovery (bad sleep, bad diet, too much work stress, etc.) and some technical issues with my form. But things are not feeling right.

[Busa]

MM w/HVLF Bench
Cycle 7, B2S5 Heavy Bench

Bench: Rx = single @ 95%, then six doubles @ 85%
275 x 1r @ 10.0 <— bleh
235 x 6s x 2r

Time for a deload week and recalibrating training maxes.

[Busa]

MM w/HVLF Bench
Cycle 7, B2S6 Heavy SSB & Light Press

Safety Bar Squats: Rx = work up to intensity singles @ 90% (320 lbs).... I threw this script out the window
Warmups went 135 x 5, then singles at 185, 225, 275, and 320
350 x 1r @ 8.5 <-- new PR (+15 lbs)
5 minutes later...
365 x 1r @ 10 <-- new PR (+30 lbs)
Felt good!

Light Press: Rx = week 5 of 12 week peaking program (benchprogram.com) -- 2s x 8r @ 70%
115 x 2s x 8r

Hammer Curls: Rx = elbow rehab
25 x 10r
50 x 15r <-- felt great
35 x 20r
I'm not ready to proclaim my elbow tendinitis fully healed... but zero pain today under load, which is a big win

Overall, a really good session today.

[Busa]

I have one squat session remaining to complete this cycle, but legs weren't quite ready for it after Monday's PR, so did an upper body workout instead.

Light Bench: 185 x 7s x 7r -- 2 min rests

Pendlay Rows: 185 x 7s x 7r -- 2 min rests

Short and sweet, that's all she wrote!

[Busa]

MM w/HVLF Bench
Cycle 7, B2S7 Medium SSB & Volume Press -- end of cycle

Safety Bar Squats: Rx = 3s x 3r @ 82%, then 3s x 2r @ 82%
290 x 3s x 3r
290 x 3s x 2r

Press: Rx = 5s x 5r @ 82%
135 x 5s x 5r

DB Hammer Curls: Rx = do some
25 x 10r
50 x 10r
45 x 10r
40 x 10r
35 x 10r
30 x 20r

Cycle 7 summary & results

SSB: big 30 pound PR, happy about that. I feel like I'm still reeling in those novice gains, but for now happy to ride that wave. TM for next cycle = 365 lbs (+10 pounds from this cycle).

Bench: no major change here, going to bump TM from 275 to 285 for next cycle.

Deadlift: stalled... going to drop TM from 440 to 425 and focus on form.

Press: making progress, e1RM up from 165 to 175 or so... halfway through the 12 week peaking cycle

[Busa]

MM w/HVLF Bench
Cycle 8, B1S1 Light Bench & Rows

This will be my last cycle before I have a forced week off due to work travel, which is probably going to be for the best.

I'm using MacroFactor again, to drop some fat over the next three weeks before I need to comfortably wear professional attire again... 1750 cals. per day it is. Fun times.

TMs for this cycle: SSB 365, Bench 285, DL 425, Press 165

Bench: Rx = 7s x 7r @ 65%, 2 min rests
185 x 7s x 7r
Last set @ 7.0

Pendlay Rows: Rx = same as bench
185 x 7s x 7r

Elbow was feeling 7/10 today at the end of the rows.

[Busa]

MM w/HVLF Bench
Cycle 8, B1S2 Light SSB & Heavy Press

Caught some type of cold last night, and feel like absolute garbage today. It took all I had to get out under the bar.

Safety Bar Squats: Rx = 6s x 5r @ 70%
255 x 6s x 5r

Press: Rx = single @ 95%, then 5s x 3r @ 85%
155 x 1r <-- very fast
140 x 5s x 3r

DB Hammer Curls: Rx = do some
25 x 10r
40 x 15r
35 x 20r
30 x 25r

Ate too much yesterday so today I'm eating < 1000 calories. Took longer rest periods between sets.

[Busa]

MM w/HVLF Bench
Cycle 8, B1S3 Medium Bench

Bench: Rx = 7s x 5r @ 70%
200 x 7s x 5r
Last set @ 7.0

Seated One Arm Cable Rows: plan to deadlift tomorrow so just wanted a light pull for today
50 x 2s x 10r
60 x 10r
70 x 8r

[Busa]

MM w/HVLF Bench
Cycle 8, B1S4 Intensity SSB & Volume Deadlifts

Safety Bar Squats: Rx = work up to singles @ 85%
220 x 3r
255 x 2r
280 x 2s x 1r
290 x 1r
310 x 3s x 1r
Everything moved well.

Deadlifts: Rx = single @ 90% then 5s x 4r @ 75%
380 x 1r @ 7.0-ish
315 x 5s x 4r
No more touch and go reps for me. Did all these as dead stops to focus on correct form. Felt good.

[Busa]

MM w/HVLF Bench
Cycle 8, B1S5 Heavy Bench & Accessories

Bench: Rx = 7s x 3r @ 80%
230 x 7s x 3r
Last set @ 7.5

Pendlay Rows: Rx = same as bench
230 x 7s x 3r

DB Hammer Curls
25 x 10r
40 x 15r
45 x 12r
50 x 10r

Triceps Pushdowns (v-bar): First direct triceps movements in 2 months; left elbow felt pretty good but didn't want to push it too hard
50 x 10r
75 x 3s x 15r