back on my bullshit (that is, running a program)

[rjharris]

4 April 2021 (SBS W3D1)
-------------------------

AM BW: 187.5
AM waist: forgot to measure

BTN Press: 110x5x7
Chins: BW+45x10x10
Squats: (beltless overwarmup) 285x1 @ 6.5 + (belted) 325x1 @ 8 + 305x3x4

Holy hell, squats felt rougher than they had any business feeling. Could have done more sets, but they would have been @9 or above, so I called it. We had to run to Chicago yesterday to buy a car because my 1995 Lincoln Towncar finally went to car heaven, so eating and stress levels weren't great.

Gonna do more as I have time, but since it's Easter, we'll see.

Landmine belt squats: 120x15x4

[rjharris]

5 April 2021 (SBS S3D2)
--------------------

AM BW: 186.5
AM waist: forgot to measure

Bench press: 245x1@8 + 225x3x6,2
Pullups: BW+45x8x10
Beltless squat: 225x5x7

First time repping 225 which is.... embarrassing, but whatever. Everything was fine; rowing and ab work later.

did rowing, but not ab work

rowing, 7km, 109 df

Elapsed time	distance	500 split	spm	heart rate
29:38.5	7,000m	2:07.0	20	97
5:59.3	1,400m	2:08.3	20	93
5:58.0	2,800m	2:07.8	20	96
5:55.9	4,200m	2:07.1	20	99
5:53.1	5,600m	2:06.1	20	100
5:52.1	7,000m	2:05.7	20	98

Not sure what happened here. I went ~ one -2 splits slower than my rows last week or so, but my heart rate was through the floor. RPE was not commensurate with my HR, really.

[rjharris]

6 April 2021
----------

Rowing; 800mx4 + 2m rest

Elapsed time	distance	500 split	spm	heart rate
11:52.3	3,200m	1:51.2	22	121
2:53.4	800m	1:48.3	24	96
2:56.8	800m	1:50.5	22	93
2:59.0	800m	1:51.8	21	147
3:03.1	800m	1:54.4	19	147

I think my HR monitor was not positioned right on my upper arm. I moved it an inch or two to be right above my bicep vein and the reading jumped in between the second and third interval. I used a different pacing strategy on the 4th one and it .... did not work out. Need to get my spm on these up to 24 or so

[rjharris]

7 April 2021 (SBS W3D3)
---------------------

AM BW: 185.5

So today was mostly a disaster, with a bright spot being an overwamup that was a PR

Close grip bench: 225x1@8 + 205x4x1
DL: 415x1@7 (beltless) + 455x1 @8.5 (belted PR) + 440x0 (supposed to be triples, not really sure what happened here)

Not really sure what was going on. I felt pretty off all day. I wonder if going hard (lol) on the intervals yesterday fucked me up for today. Last time I did intervals, it was the day before OHP and those were similarly rekt. Maybe there's a lesson here, but I'll take this DL PR over my old one (440) , which was probably the grindiest DL rep I've ever done and was (probably) not really locked out.

[rjharris]

8 April 2021 (SBS W3D4)
---------------------

AM BW: 186.0

Overhead Press: 155x1@8 + 165xf + 145x3x7
Chins: BW+70 x 7 x 5
3ct pause squat: 225x5x7


fine. i cut chins short because i didn't feel like doing any more and they were @ >9

[rjharris]

9 April 2020 (SBS W3D5)
---------------------

AM BW: 187

3ct bench : 235x1@9.5 (oops) + 205x5x1 (oops)
sumo DL: 405x1@8 (beltless, doh) + 425xf (belted, doh) + 425xf ( belted, hooked) + 400xf (lol)

Today was, uh, not my day.

[rjharris]

11 April 2021 (SBS W4D1)
----------------------

AM BW 186.5

am waist: forgot

I'll only have 4 days to get lifting done this week since I'm gone for a couple days... gonna try to get my rowing in as well, but we'll see.

back squat: 295x1@8ish (beltless) + 315x1 @8ish (belted) + 275x5x7
3 ct bench: 175x7x7
sumo dl: 365x7x7

Squats felt like absolute dogshit, and I'm not sure why. Everything else was fine.

[rjharris]

11 April 2021 (SBS W4D2)
----------------------

AM BW 187.5

am waist: lol forgot

bench press: 250x1@9 + 205x5x7
beltless squat: 205x7x7 (might have accidentally been 8 sets, not sure)
btn press: 100x7x7

Rowing, 7.5 km, df ~110 (don't know because the ergdata app didn't connect to the pm5, ugh), 32:17.8, mean 500 split 2:09.1, mean spm 18, mean hr 166

[rjharris]

12 April 2021 (SBS W4D3)
----------------------

am bw: 185.5

CG bench: 235x1 @ 9.5 + 185x7x7
conventional dl: 390x5x7

no overwarm for conventional today since i didn't feel like working up to it.

rowing: 3x2k intervals + 4 min rest, df 113

no heart rate today because the battery was dead it seems.

these were ~3.5 splits faster on average than the last time I did 2k intervals, so that's cool. 3rd one felt awful

elapsed time	distance	500 split	spm
23:35.6	6,000m	1:57.9	19
7:53.7	2,000m	1:58.4	20
7:46.8	2,000m	1:56.7	19
7:55.1	2,000m	1:58.7	19

[rjharris]

Went on vacation and then got my second shot and that break + the malaise over the next couple days + work stuff totally derailed things.. Starting over, but with SSB being my squat auxiliaries

1 May 2021 (SBS W1D1)


Squat: 255x5x10
BTN Press 105x7x9
chins: bw+20x12x2,5

2 May 2021 (SBS W1D2)

SSB squat: 225x4x10
Bench 195x5x9

4 May (SBS W1D3)
Conventional DL 350x5x8
CG bench: 165x7x9


5 May (SBS W1D4)

OP : 135x5x4
SSB Squat: 235x4x10

6 May (SBS W1D5)

3ct bench: 165x7x9
sumo dl: 315x7x8

11 May (SBS W2D1)

am bw: 186.5

Squat 285x4x6
btn press: 115x6x7
chins: bw+15x11x3,13

[rjharris]

12 May (SBS W2D2)

am bw: 185.5

SSB Squat 250x4x10
bench press: 210x4x8

as an aside, i am really, really digging the ssb... can really feel my quads substantially more with these than with straight bar back squats

[KarlM]

as an aside, i am really, really digging the ssb... can really feel my quads substantially more with these than with straight bar back squats

Exactly the same for me. I love my SSB. It has absolutely increased my quad strength specifically in the hole on my low bar comp squat. I program a heavy squat day and a medium to light SSB day each week. Elbows aren’t screaming, low back isn’t complaining and my squat is still inching up.

[rjharris]

Exactly the same for me. I love my SSB. It has absolutely increased my quad strength specifically in the hole on my low bar comp squat. I program a heavy squat day and a medium to light SSB day each week. Elbows aren’t screaming, low back isn’t complaining and my squat is still inching up.

it's wild how natural it feels to me, also. seemingly no weird technical issues, just try to stay upright, sit down, get back up.


13 May 2021 (SBS W2D3)
---------------------

am bw: 186.5

close grip bench: 185x6x7
conventional dl: 385x4x8 <-- could have kept going, but I had a headache and needed to get ready for the dinner out with WIFE AND FRIENDS here in over a year.

[rjharris]

14 May 2021 (SBS W2D3)
---------------------

am bw: 188.0 <-- lots of mexican food last night

ohp: 145x3 (lol, fail)
SSB squat: 260x4x10

will try to do some pullups later
pullups: bw+15x11x3,13

I would have ordinarily taken a rest day between D2 and D3, but I'm trying to change my schedule back to at least one day being on a weekend (ideally 2), so I'm running this week 5 d in a row, then one rest day (Sun) then start W3 Monday. I'll do the same thing next week and then get back to having Sunday being D1 (likely just in time for memorial day to fuck it up again, lolz)

[rjharris]

15 May 2021 (SBS W2D5)
---------------------

am bw: 188.0 uh

3ct bench: 180x6x8
sumo dl: 350x6x8
dips: bw+15x11, x10

I think the weight creeping up miiiight just be water weight this week. The readings the last couple of days (and this am, 188.5) have been ~2 lbs higher than they were last week, but it's got me thinking about when to dial things in and cut back. I don't really want to go over 190, but I also really want to milk as much progress as a I can over the next three months.... choices, choices.

[rjharris]

17 May 2021 (SBS W3D1)
----------------------

AM BW 187.5

BTN Press: 125x5x6
Back squat: 305x3x8
Chinups: BW+20x10x3, 12

[rjharris]

18 May 2021 (SBS W3D2)
----------------------

AM BW: 184.5 (lol)

Bench press: 230x2x2 (wtf)
SSB Squat: 275x4x8

I think my bad bp performance is because i kind of freaked out about the high bodyweight readings and didn't eat as I normally would have the last few days) .didn't seem to affect my squats yesterday or today really though.

also,

[rjharris]

19 May 2021 (SBS W3D30
----------------------

AM BW: 184.5 (huh)

Close grip bench: 200x5x6,4
Conventional DL: 410x3x9

Probably could have done another dl triple under the RIR limit, but I am planning on lifting again tomorrow, so I just decided to play things conservative. I'm still kind of acclimating to more than 7 sets, anyway.

[rjharris]

20 May 2021 (SBS W3D4)
----------------------

AM BW: 185.5 (huh)

OHP: 145x3x5
SSB Squat: 280x4x8

21 May 2021 (SBS W3D5)
---------------------

AM BW: 185.5

Sumo DL: 380x5x8
3ct pause bench: 200x5x5,4
Pullups: BW+25x10x3,12
Dips: BW+25x10x3,11

[rjharris]

23 May 2021 (SBS W4D1)
---------------------

AM BW: 185.5

BTN Press: 115x7x10
back squat: 285x5x8
Chins: BW+15x11x3,14