The Book of Mu

[unruhschuh]

I see. Don't disble the planned lifts and it should work. Is that an option?

Btw. how do you disable them?

[Murelli]

I see. Don't disble the planned lifts and it should work. Is that an option?

Btw. how do you disable them?

On the drop menu there's a Preferences option beneath the Dashboard list. It will open the Settings area, where there is a Preferences tab with a Training Log item. I can toggle to show or not the planned lifts there. The difference in output is this (raw, before putting through RTS to BB):

With Planned
1ct Pause Bench Press
Sets 4
Target
Weight Reps RPE
Actual
Weight Reps RPE
Null 1 8 115 kgs 1 7.5
100 kgs 5 7 100 kgs 5 8
97.5 kgs 5 7 97.5 kgs 5 8
95 kgs 5 7 95 kgs 5 10
Touch & Go Standing Military with Strict
Sets 3
Target
Weight Reps RPE -->These are the column labels, that were not here in the late version
Actual
Weight Reps RPE
Null 4 7 45 kgs 4 7
47.5 kgs 4 8 47.5 kgs 4 7.5 -->Two supra columns (planned and actual) with three columns each (weight, reps, RPE)
50 kgs 4 9 50 kgs 4 8
Tricep Extensions with Lying
Sets 3
Target
Weight Reps RPE
Actual
Weight Reps RPE
Null 8 7 25 kgs 8 10
22.5 kgs 8 8 20 kgs 8 7
22.5 kgs 8 8 22.5 kgs 8 8

Without
1ct Pause Bench Press
Sets 4
Actual
Weight Reps RPE
115 kgs 1 7.5-->One supra column (actual) with three columns (weight, reps, RPE)
100 kgs 5 8
97.5 kgs 5 8
95 kgs 5 10
Touch & Go Standing Military with Strict
Sets 3
Actual
Weight Reps RPE
45 kgs 4 7
47.5 kgs 4 7.5
50 kgs 4 8
Tricep Extensions with Lying
Sets 3
Actual
Weight Reps RPE
25 kgs 8 10
20 kgs 8 7
22.5 kgs 8 8

It's the new layout, with column labels instead of a label in every cell.

[unruhschuh]

It should work now. If it doesn't, please post the copy pasta inside [ code ] tags.

[Murelli]

Code: Select all

1ct Pause Bench Press
Sets 4
Actual
Weight Reps RPE
115 kgs 1 7.5
100 kgs 5 8
97.5 kgs 5 8
95 kgs 5 10
Touch & Go Standing Military with Strict
Sets 3
Actual
Weight Reps RPE
45 kgs 4 7
47.5 kgs 4 7.5
50 kgs 4 8
Tricep Extensions with Lying
Sets 3
Actual
Weight Reps RPE
25 kgs 8 10
20 kgs 8 7
22.5 kgs 8 8

[unruhschuh]

Something is off. What browser are you using? Mobile or Desktop?

[Murelli]

Desktop, Mozilla Firefox 45.1.1.

[mgil]

Desktop, Mozilla Firefox 45.1.1.

Quick, use Netscape Navigator 1.2

[Murelli]

Desktop, Mozilla Firefox 45.1.1.

Quick, use Netscape Navigator 1.2

Work computer... It has firefox, chrome 63.0.3239.132, and IE11.

[Murelli]

Desktop, Mozilla Firefox 45.1.1.

Quick, use Netscape Navigator 1.2

Chrome is the answer:

1ct Pause Bench Press
115 x 1 @ 7.5
100 x 5 @ 8
97.5 x 5 @ 8
95 x 5 @ 10

Touch & Go Standing Military with Strict
45 x 4 @ 7
47.5 x 4 @ 7.5
50 x 4 @ 8

Tricep Extensions with Lying
25 x 8 @ 10
20 x 8 @ 7
22.5 x 8 @ 8

[Murelli]

Yesterday
91.4kg

Low Bar Squat with Belt
100 x 5 / 5 @ 6
100 x 5 / 5 @ 6
100 x 5 / 5 @ 6

Standing Military with Belt
50 x 5 / 5 @ 6
50 x 5 / 5 @ 6
50 x 5 / 5 @ 7

Deadlift (conv) with Belt
120 x 5 / 5 @ 5

[Murelli]

Yesterday
90.4kg

Triangle lat pull down
10x10
13x41 (7min density, sets of 4-5 as per Hanley's hypertrophy ideas)

Ab wheel (kneeling)
24 reps (7min density, sets of 3)

Hammer curl, alternating
14x41 (7min density, sets of 4-5 as per Hanley's hypertrophy ideas)

LISS
25min elliptical, average HR of 143 (~70%)

[Murelli]

03/02/2018
90.5kg

Low Bar Squat with Belt
110 x 5 / 5 @ 6
110 x 5 / 5 @ 6
110 x 5 / 5 @ 6.5

Touch & Go Bench Press
80 x 5 / 5 @ 5
80 x 5 / 5 @ 5
80 x 5 / 5 @ 5

Power Clean
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 8

[Hanley]

Power Clean
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 8

Assuming you're still willing to be a guinea pig, you wanna keep doing power cleans? You could just do them on "power day"

[Murelli]

Power Clean
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 7
60 x 3 / 3 @ 8

Assuming you're still willing to be a guinea pig, you wanna keep doing power cleans? You could just do them on "power day"

IDK, what is your take on doing power cleans as a guinea pig? I like doing them because I feel badass and I get nice bro feelings from them (trap pump and DOMS, hammie DOMS).

If you think they are too light to do anything good, I can easily not do them.

[Murelli]

Yesterday
92kg

Touch & Go Bench Press
89 x 5 / 5 @ 6
89 x 5 / 5 @ 6
89 x 5 / 5 @ 7
89 x 4 / 4 @ 5.5
89 x 4 / 4 @ 5.5
89 x 4 / 4 @ 6
89 x 4 / 4 @ 6

Close Grip Bench Press
89 x 8 @ 9.5

Low Bar Squat with Belt
100 x 5 / 5 @ 6
100 x 5 / 5 @ 6
100 x 5 / 5 @ 6
100 x 4 / 4 @ 6
100 x 4 / 4 @ 5
100 x 4 / 4 @ 6

Deadlift (conv) with Belt
113.5 x 3 / 3 @ 6
113.5 x 2 / 2 @ 6
113.5 x 2 / 2 @ 5
113.5 x 2 / 2 @ 5
113.5 x 2 / 2 @ 6

Haven't felt so fresh after a workout and the morning after in such a long time. Thanks @Hanley.

Couple of notes:

Taking the number of reps down felt great in all lifts, but in Squat and Deads I still carry the fatigue from the last five/three into the next set.

Misgrooved the first rep on CGBP badly, probably because of not warming up the movement (went straight to it after bench, also forgot to reduce the weight, ha!).

[Murelli]

Yesterday
90.5kg

Touch & Go Bench Press
75 x 5 / 5 @ 5
90 x 4 / 4 @ 6
100 x 1 / 2 @ 7
108 x 1 / 1 @ 7
114.5 x 0 / 1 @ 10 - Don't know what happened here. Maybe I was not focused enough, maybe I misgrooved, maybe I was fatigued from Tuesday or from the previous sets, or maybe I even overestimated my e1RM. This was supposed to be 90%.

Low Bar Squat with Belt
90 x 5 / 5 @ 6
100 x 4 / 4 @ 5
115.5 x 2 / 2 @ 6
122.5 x 1 / 1 @ 6

Deadlift (conv) with Belt
100 x 3 / 3 @ 4
113.5 x 2 / 2 @ 4
113.5 x 2 / 2 @ 4
130 x 2 / 2 @ 7
138 x 1 / 1 @ 7

[Murelli]

10/02/2018
90.2kg
1ct Pause Bench Press
110 x 1 / 3 @ 8
95 x 3 / 3 @ 6
95 x 3 / 3 @ 6.5
95 x 3 / 3 @ 6.5
95 x 3 / 3 @ 6.5
95 x 3 / 4 @ 6
83.5 x 4 / 4 @ 5.5
83.5 x 4 / 4 @ 6
83.5 x 4 / 4 @ 8
Better groove on last set with 80%

Low Bar Squat with Belt
115.5 x 3 / 3 @ 7
115.5 x 3 / 3 @ 7
115.5 x 3 / 3 @ 6.5
115.5 x 3 / 3 @ 7.5
Tightened the belt one hole further on 3rd set.

Deadlift (conv) with Belt
130 x 2 / 2 @ 7
130 x 1 / 1 @ 6
130 x 2 / 1 @ 6.5
130 x 2 / 1 @ 6.5
130 x 2 / 1 @ 7.5
130 x 1 / 1 @ 6
More tightness on third set

12/02/2018
93kg (thanks Carnaval and all those barbecues and beers)
1ct Pause Bench Press
102.5 x 1 / 1 @ 7
85 x 5 / 5 @ 5
85 x 5 / 5 @ 5
85 x 5 / 5 @ 6
85 x 4 / 4 @ 6
85 x 4 / 4 @ 6
85 x 4 / 4 @ 6
85 x 4 / 4 @ 6

Close Grip Bench Press
78 x 10 @ 9.5

Low Bar Squat with Belt
102.5 x 5 / 5 @ 5
102.5 x 5 / 5 @ 5
102.5 x 5 / 5 @ 6
102.5 x 4 / 4 @ 6
102.5 x 4 / 4 @ 6
102.5 x 4 / 4 @ 7
Set 5 - lost tightness on rep 3 and divebombed - fatigue is getting in my head and messing with focus.

Deadlift (conv) with Belt
115 x 3 / 3 @ 5
115 x 2 / 2 @ 4
115 x 2 / 2 @ 5
115 x 2 / 2 @ 5

Yesterday
92.3kg
Low Bar Squat with Belt
115 x 1 / 1 @ 5
122.5 x 1 / 1 @ 6
132.5 x 1 / 1 @ 7

1ct Pause Bench Press
90 x 1 / 1 @ 5
95 x 1 / 1 @ 5
102.5 x 1 / 1 @ 6
107.5 x 1 / 1 @ 7
95 x 4 / 4 @ 6.5
Forgot to take top set

Deadlift (conv) with Belt
100 x 1 / 3 @ 4
115 x 2 / 2 @ 5
115 x 2 / 2 @ 5
132.5 x 2 / 2 @ 6
140 x 1 / 1 @ 6.5

[Murelli]

Today
91.9kg
LISS 30min, elliptical

[Murelli]

16/02/2018
91.5kg
Low Bar Squat with Belt
118 x 3 / 3 @ 6
118 x 3 / 3 @ 6.5
118 x 3 / 3 @ 7
118 x 3 / 3 @ 7
Set 2 had the bar position or rear delta wrong, and it felt awkward when squatting. Set 3 went too deep in rep 1. Corrected on 2 and 3. Still slowed down slightly on rep 3.

1ct Pause Bench Press
97.5 x 3 / 3 @ 6
97.5 x 3 / 3 @ 6
97.5 x 3 / 3 @ 6
97.5 x 3 / 3 @ 7
97.5 x 3 / 3 @ 7.5
80 x 4 / 4 @ 5
80 x 4 / 4 @ 5
80 x 4 / 4 @ 5
Set 5 lost tightness on the last rep.

Deadlift (conv) with Belt
140 x 2 / 2 @ 7
140 x 2 / 2 @ 6.5
140 x 2 / 2 @ 7
140 x 1 / 1 @ 6
140 x 1 / 1 @ 5
140 x 1 / 1 @ 6
140 x 1 / 1 @ 6
Lower back completely fried. I hate you @Hanley for making me do 3 doubles with Power day's highest single. Love the bunch of singles though.

Yesterday
91.1kg

Low Bar Squat with Belt
110 x 4 / 4 @ 6
110 x 4 / 4 @ 7
110 x 4 / 4 @ 7
110 x 3 / 3 @ 6
110 x 3 / 3 @ 6.5
110 x 3 / 3 @ 6.5
110 x 3 / 3 @ 7

1ct Pause Bench Press
91.5 x 4 / 4 @ 7
91.5 x 4 / 4 @ 5
91.5 x 4 / 4 @ 6
91.5 x 3 / 3 @ 6
91.5 x 3 / 3 @ 6.5
91.5 x 3 / 3 @ 7
91.5 x 3 / 3 @ 7
91.5 x 3 / 3 @ 7
Better groove on second set

Close Grip Bench Press
Null x Null

Supine Pull Up
91.1 x 26 / 26 @ 10

[Murelli]

Today
91.1kg
Hammer curls 14x5x4, x4x3, x3 7' density
Ab wheel 16x2 7' density
LISS elliptical 25min