Manveer's RTS Log (Warning: Contains RPE)

[Allentown]

I just refuse to accept being able to front squat more than you. It might just be that my little arms don't get in the way of my forearms collapsing in on them, letting me hold on to the bar well.

[Chebass88]

Thanks, E! I should've gone 5# heavier, but I don't want to push things too aggressively with all of the pec problems I've had.

After a 10 day vacation last year I came back and set a bench PR also. Squats are always weak after a break. Perplexing.
...

That is perplexing - upper body lifts usually detrain quicker than lower body lifts. Maybe benching less frequently could help while not on vacation - it could be that you're overtrained somewhat and the extra rest helped.

And you were doubting whether you could get 325x4.

[Manveer]

I just refuse to accept being able to front squat more than you. It might just be that my little arms don't get in the way of my forearms collapsing in on them, letting me hold on to the bar well.

I sent you a video via IG. I don't know why I suck so badly at them.

That is perplexing - upper body lifts usually detrain quicker than lower body lifts. Maybe benching less frequently could help while not on vacation - it could be that you're overtrained somewhat and the extra rest helped.

And you were doubting whether you could get 325x4.

Don't think I was overtrained. I was barely training bench due to pec problems prior to my trip. (The pec problem started a long ways back when I was benching 2x/week, pretty low volume at around 6 sets per week.)

I knew I would get 325x4, just a matter of doing it at the prescribed RPE (@8). Readiness always fluctuates a little and isn't always predictable.

[Manveer]

BW (11/1 morning): 242.2#
BW (11/2 morning): 241.2#

Sleep (10/31 evening): Unsure
Sleep (11/1 evening): 8 hrs

2017-11-02 - C4W10D3
Pin Squat (no belt)
375x5 @6.5
400x5 @7.5
410x5 @8.5
405x2 @wtf
365x5 @7.5
I dunno what happened on the set at 405. The descent felt really uncontrolled on the first two reps, felt like I was going to re-tweak my back. Might've gotten into my own head. Anyway, no biggie.

Video: https://www.instagram.com/p/BbApAuvnhxX ... veer_lifts

2ct Pause Bench
290x4 @6.5
305x4 @7.5-8
305x4 @9
290x4 @8
290x4 @9
275x4 @7.5
Went OK. Fatigued from the last session.

Video: https://www.instagram.com/p/BbAwUvcnzY6 ... veer_lifts

SLDL from 2" Blocks
185x12 @6
Skipped the last 2 sets.

[Manveer]

BW (11/3 morning): 241.2#
BW (11/4 morning): 243.5#
BW (11/5 morning): 244.0#

Sleep has been decent... probably 7.5-8 hrs since the last workout.

2017-11-05 - C4W11D1
Squat w/ belt
425x4 @6.5
445x4 @7
470x4 @7.5
470x4 @9
445x4 @8
Squats still felt kinda off. Bracing not as good as usual, but I got it together on the top set. Looking a bit further out on the floor (edge of my platform, about 5-6 feet away) and focusing on pushing evenly with both legs seemed to help today. Feeling more like they were in the last block on the final set.

Flexed at the end to show off Exodus t-shirt, but I was out of frame. #fail

Video: https://www.instagram.com/p/BbIXx0mHHt8 ... veer_lifts

TnG Bench
270x8 @7
285x8 @8
300x8 @10
275x7 @9.5, hit the j-hook
275x8 @8.5
Triceps died on the top set, last rep. O wellz. Getting some pec pain, but it is still manageable at this point.

Video: https://www.instagram.com/p/BbIgJPWntHs ... veer_lifts

Press v1 (no belt)
115x8x5 @6.5-7.5

[Les]

Congrats on the bench PR!

[Manveer]

Congrats on the bench PR!

Thanks, Les!

BW (11/6 morning): 241.2#
BW (11/7 morning): 241.2#

Sleep has been good... 7.5-8h.

2017-11-07 - C4W11D2
Comp Raw Bench
Worked up to 300x1, then shut it down due to pec pain

Sumo Deadlift w/ belt
405x1 @too heavy and awkward for a set of 4
365x4 @6
395x4 @7
425x4 @7.5
425x4 @8
425x4 @8-8.5
Second time pulling sumo. First time pulling with any substantial weight. Went OK. Left glute was feeling it, even on the down sets with straps (i.e. not due to mixed grip).

Going to give this a try for a while and see how it goes. I expect that I'll see the weights go up quickly as I become more proficient in the movement.

Video: https://www.instagram.com/p/BbNnnckHfdV ... veer_lifts

Front Squat (Backwards SSB)
175x10 @7
185x10 @8
195x10 @8.5
185x10 @8
Backwards SSB is way better than trying to use a straight bar.

[broseph]

I like those SSB front squats... I forget- which one do you have? I’ve heard bad things about the Titan SSB.

[KDW]

Maybe the sumo could be the lift to resolve the left glute issue if it isn't pushed too aggressively.

[JC]

Wait, is there an option to push your glutes aggressively?

[Manveer]

I like those SSB front squats... I forget- which one do you have? I’ve heard bad things about the Titan SSB.

I have the Black Widow SSB. It's good. Also weighs 45 lbs instead of some other weight, so I don't have to re-learn plate math.

Maybe the sumo could be the lift to resolve the left glute issue if it isn't pushed too aggressively.

Yeah, I was thinking the same. The key will be not pushing too aggressively.

Wait, is there an option to push your glutes aggressively?

For you, always.

[Manveer]

BW (11/8 morning): 242.0#
BW (11/9 morning): 240.8#

Sleep has been good. 7-7.5h.

2017-11-09 - C4W11D3
Pin Squat (no belt)
365x5 @6.5
385x5 @7
405x5 @8
405x5 @9
385x5 @8
Feeling more solid than last week. On the last set, felt a hint of my back tweak coming back.

Video: https://www.instagram.com/p/BbSx5-0nIkV ... veer_lifts

Going to do the rest tomorrow (day off). Burger night tonight.

[Manveer]

BW (11/10 morning): 243.0#

Sleep (11/9 evening): ~7h

2017-11-10 - C4W11D3 (cont'd, sort of)
Comp Raw Bench
300x4 @6-6.5
315x4 @7
335x4 @7.5 PR
Pec stopped hurting. Bench was very strong today. All time e1RM PR. Skipped all the down sets in an effort to avoid reaggravating the pec tendon.

Video: https://www.instagram.com/p/BbUtMetHJ_Q ... veer_lifts

SLDL from 2" Blocks
195x12 @6.5?
215x12 @7?
235x12 @8?

[Wilhelm]

Your strength is strong, Manveer. +++

It really gives me some perspective when people like you and Les are benching about the same as what i can squat.

[Manveer]

Your strength is strong, Manveer. +++

It really gives me some perspective when people like you and Les are benching about the same as what i can squat.

Thanks, man! Just be consistent and the weights will go up.

BW (11/11 morning): 242.2#
BW (11/12 morning): 244.6#

Sleep ~7.5-8h.

2017-11-12 - C4W12D1
Squat w/ belt
435x4 @7 (low right back felt off, also almost dumped the bar at the top between reps 3 and 4)
457.5x4 @7 (misload, missed a 2.5#)
485x4 @7.5-8, felt like @8 but bar speed was a bit quick
485x4 @9
455x4 @8.5
Low back was feeling off, but I was able to stay tight and get through without making it worse. Feels like my right SI joint needs to crack. Thought I'd have to drop the top set weight after that first set. Next week I'll target 495. Need to squat a bit deeper next time.

Video: https://www.instagram.com/p/BbaeFs2Hvx- ... veer_lifts

Warmed up TnG bench to 135x5, but there was some pain. Don't want to keep this cycle of pec pain going.

Press v1 (no belt)
115x8 @6
125x8 @6.5
135x8 @7.5
135x8 @8.5
135x8 @8

[Kregna]

Well, kissing JC probably wasn't such a great idea.

Especially after he made out with Kregna.


[/quote]

LOL

I came to your log to see what you did for arms (curls and the like) and I see dis. Be thankful it was just a cold you caught

[Kregna]

I'm thinking you don't log your curls/chin ups/rows or you have synthol bis

[Manveer]

I came to your log to see what you did for arms (curls and the like) and I see dis. Be thankful it was just a cold you caught

Was "the clap" named after Clapham Junction? Seems like a good place to catch it.

I'm thinking you don't log your curls/chin ups/rows or you have synthol bis

Need to keep the good stuff secret, nomsayin'? I'm surprised I didn't get arrested walking around with these guns in jolly old England.

BW (11/13 morning): 243.6#
BW (11/14 morning): 243.0#

Sleep (11/12 evening): ~7h?
Sleep (11/13 evening): ~8h

2017-11-14 - C4W12D2
Sumo Deadlift w/ belt
390x4 @6
420x4 @6.5
455x4 @10, fell backwards on last rep
455x4 @8.5
455x4 @9
Dunno if my form is better, but it feels more natural and I'm moving more weight.

Video: https://www.instagram.com/p/BbfqOHHHGZq ... veer_lifts

Comp Raw Bench
305x4 @6
325x4 @9 wtf, triceps ded
300x4 @7
300x4 @7
300x4 @8
275x4 @6.5
A bit disappointing, but at least it didn't hurt.

Video: https://www.instagram.com/p/Bbfx13On7M9 ... veer_lifts

Front Squat (Backwards SSB)
175x10 @7
185x10 @8
185x10 @8
185x10 @8.5

[Kregna]

Was "the clap" named after Clapham Junction? Seems like a good place to catch it.

I wish - what a legacy that would be

Need to keep the good stuff secret, nomsayin'? I'm surprised I didn't get arrested walking around with these guns in jolly old England.

I'm sure the metal detectors mistook them as a pair of sick swans

[Manveer]

I'm sure the metal detectors mistook them as a pair of sick swans

True story - when I went through the metal detectors leaving through Heathrow:
Security lady: What's in your front jeans pocket?
Me: My pockets are empty. That's my leg.
Security lady: Please go through the body scanner.