Rudi's Training Log - Cuts & Bulks

[DrHades]

15.11.2019 - FRI | W7D3

BW = 84.1 kg

sRPE = 7

2ct pause Low Bar Squat, no belt
122.5 kg x 1 @ 8
117.5 kg x 3 @ 9
110.0 kg x 3 x 2 sets

Floor Press
107.5 kg x 1 @ 7.5 (PR)
102.5 kg x 3 @ 8 (PR)
97.5 kg x 3 x 2 sets
I sandbagged this hard today.

Overhead Press, no belt
52.5 kg x 8 @ 6
55.0 kg x 8 @ 7
57.5 kg x 8 @ 8
57.5 kg x 8 @ 9
55.0 kg x 8 @ 8

some ARMS

[DrHades]

16.11.2019 - SAT | W7D4

BW = ? kg

sRPE = 7

2ct Paused Deadlift @ 2.5 cm off floor
165.0 kg x 1 @ 7.5 (PR)
150.0 kg x 3 @ 8.5
142.5 kg x 3 x 2 sets

TnG Bench Press
113.5 kg x 1 @ 8
108.0 kg x 3 @ 9
100.0 kg x 3 x 2 sets

SLDL
105 kg x 8
110 kg x 8
115 kg x 8 x 3 sets @ 8

[DrHades]

18.11.2019 - MON | W8D1

I was really pressed for time today and had to get this done real quick. I did this in around 50 min. Superset LBS with OHP singles.

BW = 84.2 kg

sRPE = 7.5

Low Bar Squat, w/ belt
120.0 kg x 4
145.0 kg x 1 @ 8
120.0 kg x 4 x 3 sets @ 7
Kind of stiff today too. After the work-set at 120 kg I felt much better.

Overhead Press, w/ belt
70.0 kg x 1
75.0 kg x 1 @ 8.5-9 (PR)
60.0 kg x 4 x 2 sets @ 6-7
That was around 2 kg PR. Previous PR was 1602 lbs. I think I had more 2.5 kg more in the tank. Because of time and the single at higher RPE I cut the OHP session short.



2ct Bench Press
67.5 kg x 8
70.0 kg x 8
72.5 kg x 8 x 3 sets @ 7
Decreased the weight and rest to get the volume in.

[DrHades]

19.11.2019 - TUE | W8D2

Really bad session. My poor recovery has taken its toll on my performance today. I spent two hours this night trying to put my son back to sleep. There is no amount of coffee to help here. Yesterday we found out that my wife is pregnant of our second child. I had also been sleeping poorly lately, irrespective of my son waking up. So, it doesn't come as a surprise really. Yesterday's session was unexpectedly good. I hope I'll bounce back. Gotta get my shit together in my head.

BW = 84.2 kg

sRPE = 8

Deadlift w/ belt
170 kg x 4
205 kg x 1 @ 8.5
170 kg x 4 x 3 sets @ 7 (PR)
Maybe 200 kg would have been a better option for today. My right thumb was bleeding after my second backoff set. Probably because I cut my that nail too short the other day. So I strapped the last sets. It felt really awful. On the third backoff set I realized by the third rep that I was beltless.. Oh well

1ct Bench w/ belt
115 kg x 1 @ 8
100 kg x 3 x 5 sets @ 6-7
Adjusted my expectations on bench. To be honest, my singles @7 on DL and Bench were really good. But something about performing around 90% is suffering more than I imagined. So next time I feel this coming, I should go as far as staying @7 for the top single.

Low Bar Squat
85 kg x 8
90 kg x 8
95 kg x 8 x 3 sets @ 7-8
Nice weight selection for today. I didn't feel beat up physically at this point.

[DrHades]

20.11.2019 - WED | GPP

BW = 84.1 kg

Bike - LISS x 30 min @ 6

Seated Cable Rows (Bench Press-Grip) - 8 min
40 kg x 20
47 kg x 15 x 5 sets

Cable Crunch
28 kg x 15 x 5 sets

--------------------------------------------------------------

21.11.2019 - THU | W8D3

BW = 84.0 kg

sRPE = 8

2ct pause Low Bar Squat, no belt
125.0 kg x 1 @ 8
120.0 kg x 3 @ 9
112.5 kg x 3 x 2 sets

Floor Press
110.0 kg x 1 @ 8 (PR)
105.0 kg x 3 @ 9 (PR)
100.0 kg x 3 x 2 sets

Overhead Press, no belt
50.0 kg x 8
52.5 kg x 8
55.0 kg x 8 x 3 sets @ 8

Bike - HITT x 14 min

[DrHades]

22.11.2019 - FRI | W8D4

BW = ? kg

sRPE = 7

2ct Paused Deadlift @ 2.5 cm off floor
170.0 kg x 1 @ 8 (PR)
155.0 kg x 3 @ 8
145.0 kg x 3 x 2 sets

TnG Bench Press
115.0 kg x 1 @ 8
107.5 kg x 3 @ 8.5
97.5 kg x 3 x 2 sets

SLDL
105 kg x 8
110 kg x 8
115 kg x 8 x 3 sets @ 8

[DrHades]

25.11.2019 - MON | W9D1

Change in frequency and overall prescriptions the next 4 weeks. I still don't know for how long I am gonna ride this block. I could get overall good sleep during the weekend, although my son woke up twice this night. Man, I keep imagining when the next will be born..

BW = 84.2 kg

sRPE = 7.5

Low Bar Squat, w/ belt
145.0 kg x 1 @ 7.5
150.0 kg x 1 @ 8.5
125.0 kg x 4 @ 7-8
127.5 kg x 4 @ 7.5
130.0 kg x 4 @ 8
I chose conservative back offs and work my way up as I was unsure if the RPE table was accurate enough and how much fatigue the top set would carry over. But it turned out that 130 was indeed quite accurate 4@8.

TnG Bench
112.5 kg x 1 @ 7.5-8
117.5 kg x 1 @ 8.5-9
100.0 kg x 4 x 3 sets @ 8
According to my last block, I chose the back off sets too heavy. This time around, knocked a 2-3%. And it was spot on. I just think I carry more fatigue to the back off sets after a top set @9. Comparing the previous block, I also lifted 117.5 kg x 1 @ 9, which is a PR. I have no aches and pains this time around and i think I can tolerate better higher % loads. Looking forward, I will tend to to choose a more conservative load for back off sets.

2ct Bench Press
82.5 kg x 4
87.5 kg x 4
92.5 kg x 4 @ 8.5 (PR)
90.0 kg x 4 @ 8
I could see here how much better I am at staying tighter when I pause a rep.

[soulsidejourney]

Change in frequency and overall prescriptions the next 4 weeks. I still don't know for how long I am gonna ride this block. I could get overall good sleep during the weekend, although my son woke up twice this night. Man, I keep imagining when the next will be born..

Excuse my laziness (it is written probably somewhere in the log) but how old is he?
I assume we are in kind of the same situation so all I can say is you are doing great and keep on. There are bad nights and then weekend comes and you think you might catch up on some sleep... oh, and boy you are wrong sometimes.

This might help: https://www.barbellmedicine.com/blog/placebo-sleep/
And I think anecdotally it is true. You wake up, look at alarm clock and only then decide how good of a sleep it was. Well, at least that's what happens to me. Especially during weekend when a kiddo wakes up early heh.

But yeah, a lot of happy moments to you all and sorry for the ramblings.

[DrHades]

Hi ssj,

And I think anecdotally it is true. You wake up, look at alarm clock and only then decide how good of a sleep it was. Well, at least that's what happens to me.

That is so true!

my son is almost 2,5 years old. It's tough man. I was aware of the text and do try to keep an open mind with respect to performance in the gym. Like I will take what is there today and not nocebo myself saying that today is gonna be crap because my sleep was crap. But just the mere fact of not being able to sleep makes me psychologically weary, in a bad mood. For me, it takes real effort to change my state of mind and re-focus that everything is fine, there are ups and downs, and so on.

You in the same boat?

[DrHades]

26.11.2019 - TUE | GPP

BW = 84.2 kg

LISS x 30 min @ 6

Football Bar Rows
20 kg x 12
30 kg x 12
40 kg x 12
Just trying out this one. I really like it! I am definitely going to incorporate this on my next training block.

Cable Crunch
28 kg x 15 x 5 sets

quick ass arms

[soulsidejourney]

Hi ssj,

And I think anecdotally it is true. You wake up, look at alarm clock and only then decide how good of a sleep it was. Well, at least that's what happens to me.

That is so true!

my son is almost 2,5 years old. It's tough man. I was aware of the text and do try to keep an open mind with respect to performance in the gym. Like I will take what is there today and not nocebo myself saying that today is gonna be crap because my sleep was crap. But just the mere fact of not being able to sleep makes me psychologically weary, in a bad mood. For me, it takes real effort to change my state of mind and re-focus that everything is fine, there are ups and downs, and so on.

You in the same boat?

I know it's hard to just change your mind and not care at all if you perceive recovery as good or as bad.

Hmm, kind of. She's just short of one year old but nights are pretty much the same hehe.

[DrHades]

27.11.2019 - WED | W9D2

BW = 84.1 kg

sRPE = 7.5

Deadlift w/ belt
207.5 kg x 1 @ 8
175 kg x 4 x 4 sets @ 7-8 (PR)
DL is back on track. e1RM is around 225 kg. Getting to 500 lbs.. Previous PR @ RPE 10 was 210 kg. Let's see if on the last block my DL will increase even more. Another PR for reps. altough, the prescription was to hit 180 kg x 4 (80%). Jumps of 5 kg are doable at low volumes for me, but not 10 kg, no thanks.



1ct Bench w/ belt
112.5 kg x 1 @ 8
115.0 kg x 1 @ 9
102.5 kg x 3 x 3 sets @ 7-8
Bench is down from last week. This switch from TnG on D4 to D1, and on top of that, an increase in intensity is my main beef with about this template. I had a similar issue last run and now it's been more drastic. D1 was pretty strong day for bench, but not D2. Let's see if it accomodates this change next week.

2ct Low Bar Squat, no belt
102.5 kg x 4
107.5 kg x 4
112.5 kg x 4 @ 8
107.5 kg x 4
I went one RPE lower here, just because. I am pretty confident on my LBS recently. PRs are about to come next week.

[DrHades]

28.11.2019 - THU | GPP

BW = 84.3 kg

HITT x 14 min

Football Bar Rows - 8 min
40 kg x 10 x 3 sets
50 kg x 10 x 5 sets
Bar weights 21.5 kg so I just rounded it down. These rows are awesome! I also did some bench with it, because I am thinking about introducing it on my next training cycle. That was beyond comfortable.

Cable Crunch
28 kg x 15 x 2 sets

[DrHades]

29.11.2019 - FRI | W9D3

Pretty good workout today. I feel the strength is there. I still think Bench might reveal itself in a few weeks. As I am getting used to higher intensities technikz is dealing in on Squats. I cannot ask more from my DL. Even if my low-back seems to get beat up, it really shows up on comp DL day.

BW = 84.3 kg

sRPE = 8

Pin Low Back Squat
140.0 kg x 1 @ 8 (PR)
135.0 kg x 3 @ 9.5 (PR)
125.0 kg x 3 x 2 sets
Despite the soreness on my low-back, I was pretty strong today. I tipped forward on the top triple, but no big deal. Strength was there.

2ct Bench Press
107.5 kg x 1 @ 7-7.5 (PR)
102.5 kg x 3 x 3 sets @ 8 (PR)
Undershot pretty bad, but I wanted to be on the safe side. I clearly felt stronger on the Bench today too. Even with a long 2ct pause I felt that I could just throw the bar much faster out of my chest. It seems WED, on the comp bench day, performance is not the best.

5cm Deificit Deadlift
155.0 kg x 4
160.0 kg x 4
162.5 kg x 4 @ 9 (PR)
150.0 kg x 4 x 2 sets
Low-back was smoked at this point. I think I used everything I had on Pin SQ.

[dcw]

That 500lb (sorry....227.5kg..lol) is close! Pumped for you dude.

[DrHades]

That 500lb (sorry....227.5kg..lol) is close! Pumped for you dude.

Thanks, Dexter! Let's see how this last block is gonna be. I got excited about moving heavy singles and triples, but actually doing it is less fun than I had expected..

[DrHades]

02.12.2019 - MON | W10D1

BW = 84.4 kg

sRPE = 7.5

Low Bar Squat, w/ belt
147.5 kg x 1 @ 8
155.0 kg x 1 @ 9 (PR)
137.5 kg x 3 x 2 sets @ 8
Yeah. It's been a while since I haven't PR'ed LBS. Since I got this groin pain I have been slowly re-building it. The singles were heavy but I was confident. I am doing a good job at keeping my knees forward and pushing through the mid-foot. Even if the bar slows down a bit I know I have the bar on the right place. Pretty cool

TnG Bench
110.0 kg x 1 @ 7.5
115.0 kg x 1 @ 8.5
102.5 kg x 3 x 2 sets @ 8
TnG is not clicking. I think I am not tight at the bottom and not bouncing properly. Doing 2ct Bench feels a thousand times better.

2ct Bench Press
85.0 kg x 4
90.0 kg x 4
97.5 kg x 4 @ 8.5 (PR)
92.5 kg x 4 x 2 sets @ 8.5
I was clearly sandbagging these. One thing I noticed is that I am more volitional in throwing the bar out of my chest and with a better bar path than tNg.

[DrHades]

04.12.2019 - WED | W10D2

What seemed to be acute life stress is not going away. So I think I should adjust training to actually train productively. As of now, I am gonna pivot the next couple of days and see if I still need some kind of washout week next week. I am still gathering some lessons learned from this training block, but all in all, Squats progressed nicely and DL too. But bench, not that great.

BW = 84.0 kg

sRPE = 6.5

Deadlift w/ belt
205 kg x 1 @ 9
I loaded 212.5 kg, but I knew that would have been a bad idea. I'll save the 500 lbs pull for the next strength block. Then I loaded 180 kg to pull for 4 reps, but I just let it go. Today was not the day.

1ct Bench
110.0 kg x 1 @ 8.5
90 kg x 10 @ 9 (PR)
I tried to approach the bench session with an open mind and see how it is, but it was the same story. I ended up loading 90 kg for a rep PR though hehe

3-0-3 Tempo Low Bar Squat, no belt
60 kg x 15

Cambered Bar Bench Press (inner grip)
30 kg x 10 x 2 sets
This is not a football bar as I thought. This bar is from ATX and is called Parallel Press Cambered Bar. The increased ROM is substantial.

Cambered Bar Rows
30 kg x 15 x 3 sets

This link shows how that bar looks like
https://www.thegymrevolution.co.uk/inde ... lity-bars/

Seated DB Lateral Raises
6's kg x 15 x 2 sets

[DrHades]

05.12.2019 - THU | Pivot

BW = 83.5 kg

sRPE = 6

Safety Bar Squat
90 kg x 10
95 kg x 10
100 kg x 10 @ 8

OHP, no belt
40 kg x 10
45 kg x 10
50 kg x 10 @ 8

Camber Bar Bench Press (outer grip)
50 kg x 10
55 kg x 10
60 kg x 10 @ 8

LISS x 25 min @ 6

[DrHades]

06.12.2019 - FRI | Pivot

BW = 83.2 kg

sRPE = 6

2ct RDL
70 kg x 10
75 kg x 10
80 kg x 10 @ 6-7

Camber Bar Bench Press (inner grip)
52.5 kg x 10
57.5 kg x 10
62.5 kg x 10 @ 6-7

Camber Bar Bent-Over Rows (inner grip)
40 kg x 12
45 kg x 12
50 kg x 12 @ 6-7

Seated DB Lateral Raises
6's kg x 15, 16

LISS x 25 min @ 6