having a grape time lifting weights

[grapesherbert]

@grapesherbert Nice work, congrats on the strong performance! I love powerlifting. The sport and strength training have helped me in so many ways and I enjoy being able to give back! This was my 3rd meet this year reffing. Will be at the Ladies of Iron on May 4th and in Va Beach in June! So maybe at some point we will get to catch up- and if I am reffing on your platform make sure your squats are deep and your knees locked on your dls!

lol wouldn't expect anything less, I'll let you know if I'm around for any of the VA meets coming up.

GPP BLOCK

Right back at it with a GPP block. Feeling motivated after a good meet, so don't really feel the need for any kind of break. This is pretty much a pivot/deload week anyway, so no big deal.

8 April 2019

High Bar Squat
245x8
265x8
285x8
275x8

Incline Bench
165x8
175x8
185x8(x2)

Feet Up Bench
155x11
165x11
175x11(x2)

9 April 2019

Sumo Deadlift
315x8
335x8

People who say sumo is cheating are crazy. I am terrible at these. Couldn't really figure it out, scraped up my legs and quads in the process. These were really awkward and uncomfortable, so I must be doing something wrong.

Comp Bench
185x8
205x8
225x8(x2)

Belt Squat
115x11
140x11
180x11(x2)

Just goofing around with the new(ish) Rogue belt squat we have now. No clue what to load on here, will for sure bump it up in the future.

[grapesherbert]

11 April 2019

Squat w/ chains
225+80c x8
245+80c x8
265+80c x8(x2)

I'm not sure if anyone has ever technically weighed the chains at my gym, but we usually say each strand is 20#. So that's what I'm going with. ¯\_(ツ)_/¯

3-0-3 Tempo Bench
185x8
195x8
205x8
195x8

A little rushed, esp the concentric

DB Bench
75s x11
80s x11(x2)

GPP
Cable Row x12(x3)
~superset~
Tricep Pushdown x12(x3)

[grapesherbert]

12 April 2019

Deadlift w/ Red Miniband
275x8
295x8
315x8(x2)

Close Grip Bench
185x8
205x8
225x8(x2)

Romanian Deadlift
225x11
245x11
255x11(x2)

GPP
Chest Supported Row x12(x3)
EZ Bar Curls x12(x3)

Bit of a rude awakening getting back to sets of 8+, but feels good to be moving and sweating a little. Feeling strong for the rest of the block.

[grapesherbert]

15 April 2019

Comp Squat
315x6@6
330x6@7
340x6@8
305x6(x3)

Incline Bench
175x6@6.5
185x6@7
195x6@8
175x6(x3)

Feet Up Bench
185x10
165x8(x3)

GPP
EZ Curl x12(x3)

[grapesherbert]

16 April 2019

Comp Deadlift
365x6@6
385x5@7
405x6@8.5 - A little too ambitious on the loading here after not really deadlifting for reps in a few weeks

Comp Bench
235x6@6
245x6@7
255x6@8
225x6(x3)

Belt Squat
205x10
180x8(x3)

GPP
Lat Pulldowns x12(x3)
Tricep Pushdown x12(x3)

[grapesherbert]

18 April 2019

Squat w/ Chains
255+80ish chains x8@7
270+80ish chains x8@8(x2)

I really enjoy squatting with chains. Definitely hope to use this variation more often going forward.

Wide Grip Bench
205x8@6.5
220x8@7.5(x2)

DB Bench
85s x10@7.5
80s x8(x3)

GPP
DB row on knee @KoolaidMannn style 55 x12(x3)

Doing GPP rows 2x a week these days, so trying out some different variations from the standard few that I've always done. Maybe need to load these a little heavier, but felt pretty good.

[KoolaidMannn]

Nice! I loaded them up heavier yesterday with 70s and you can really feel the erectors working on the higher weight

[grapesherbert]

20 April 2019

Deadlift w/ Red Miniband
295x8@7
315x8@8(x2)

Close Grip Bench
215x8@7
230x8@8(x2)

RDL
250x10
225x8(x3)

GPP?
Axle Bar Zercher Squat
135x3
185x3
225x3

Goofed around with these zerchers that a friend was doing after training, was actually a lot of fun. Not sure if I can get away with calling this upper back GPP but whatever...the axle bar makes them pretty comfortable actually.

[KoolaidMannn]

Axle bar zercher carries for distance is definitely upper back GPP... also one of the hardest lifts I’ve done

[grapesherbert]

Axle bar zercher carries for distance is definitely upper back GPP... also one of the hardest lifts I’ve done

Yeah I definitely started to feel it but probably didn't take the sets/reps/load quite far enough to really count it. But would for sure do them again. My buddy was doing them as a conjugate ME lower movement (much heavier), but I think the consensus was they are better for DE/accessory/GPP for abs and back. Zercher carries is an interesting angle that I hadn't thought of though...

[grapesherbert]

22 April 2019

Comp Squat
315x6@6
330x6@7
345x6@8
310x6(x3)

Incline Bench
175x6@6
185x6@7
200x6@8
180x6(x3)

Feet Up Bench
190x10
170x8(x3)

GPP
EZ Bar Curl x12(x3)

[grapesherbert]

23 April 2019

Comp Deadlift
365x6@6
385x6@7
405x6@8.5
375x6(x3)

Little bit of a mixed bag here. First two sets felt better than last week, but the top set was a bit of a mess. But also added 10# to the backoffs from last week. I think I pushed the top set a little too much last week and am paying for it now trying to keep up with it. My RPE chart for deadlifts seems to be really weird, need to work on picking loads better.

Comp Bench
235x6@6
245x6@7
255x6@8.5 - Misgroove here, also on short rest to finish the session in time. Oh well.
230x6(x3)

Belt Squat (Plate weight only)
225x10(x3)

superset with

GPP
Tricep Pushdowns x12(x3)

Anyone have any better ideas for tricep GPP? Getting a little bored with these but they're so easy to setup/superset if needed

[KoolaidMannn]

You could try doing stomething like picking 3 or 4 tricep movements and alternating them every 3-4 weeks or so. Eventually coming back to try and set new PRs on those lifts.

Here is a big list of tricep movements you could do.

https://renaissanceperiodization.com/tr ... ning-tips/

[grapesherbert]

You could try doing stomething like picking 3 or 4 tricep movements and alternating them every 3-4 weeks or so. Eventually coming back to try and set new PRs on those lifts.

Here is a big list of tricep movements you could do.

https://renaissanceperiodization.com/tr ... ning-tips/

Thanks, yeah I should probably do something like this. I definitely need to bring some more intentionality to my GPP/"accessory" work. I never was a big fan of pullovers/skullcrushers, but maybe I'll give them another shot. (INB4 the fourth powerlift). I used to just do lying DB pullovers, maybe I'll give the EZ bar a shot. Honestly I'd love to do dips, but I sort of thought they might be too multi-joint or "compound" for tricep GPP. Probably overthinking things.

[grapesherbert]

25 April 2019

Squat w/ Chains
255+80-90 chain x8@6.5
275+80-90 chain x8@8(x2)

Tried a slightly narrower stance here, I think I'll keep going with this. I used to try to squat too narrow but I think I over-corrected, my adductors have been almost constantly sore.

Wide(r) Grip Bench (middle finger on ring)
205x8@6
225x8@7(x2)

Felt awkward but looks pretty good on video...this was up from last week but still turned out too easy. Not sure if I should adjust my comp grip here or I'm just quickly learning the wider grip pattern. Not sure it would still work with heavier weight, though.

DB Bench
90s x10
85s x8(x3)

GPP
DB Row on Knee
70x12 - too easy
75x12(x2) - probably still too easy

Vids here:

SpoilerShow

[grapesherbert]

Work/life/travel etc has caught up to me a bit this past week. I missed a session on Saturday for the first time in 2019, and had some abbreviated sessions Monday and yesterday. But the next week or two should be more or less smooth sailing.

27 April 2019

Missed

29 April 2019

Comp Squat
315x6@6
335x6@7
350x6@8 - pretty happy with this set
315x6(x3)

Incline Bench
180x6@6
190x6@7
205x6@8
185x6(x3)

Pendlay Row
185x12
Had more backoffs/repeats but the gym closed

30 April 2019

Comp Deadlift
345x6@5.5
365x6@6.5
385x6@8
345x6(x3)

Comp Bench
225x6@6
235x6@7
245x6@8

Belt Squat
Skip for time

Got this work done in ~45 minutes before the gym closed again. Pretty much all felt like garbage but that's probably to be expected. Trying not to dwell on it too much, training tomorrow should be better.

[grapesherbert]

Made it to the gym at a reasonable hour last night and got a bunch of work in. Felt pretty good about this session overall.

2 May 2019

Squat w/ Chains
245+80 chain x10@7
275+80 chain x10@9
260+80 chain x10@8(x2)

Top set was the same weight as last week, but for 2 more reps. So I'll count that as a win.

Wide(r) Grip Bench
225x10@9
215x10@8(x2)

DB Bench - Doing sort of myorep-type sets for 3 rounds
85s x12,3(x3)

GPP
DB Row on Knee 85x12(x3)
EZ Bar Curl 40+bar x12(x3)

had much more success with these rows this week and picked an appropriate weight. Felt really smooth if I kept my front foot a bit back and my shin completely vertical, and then leaned just slightly back and away from the weight too.

[grapesherbert]

3 May 2019

Deadlift w/ Red Miniband
275x10@7
300x10@8.5
285x10(x2)

Close Grip Bench
225x10@8.5
215x10(x2)

RDL
225x12,5 (x3)

GPP
Lat Pulldown x12(x3)
Tricep Pushdown x12(x3)

4 May 2019

GPP
Beer League Softball Doubleheader @10

[grapesherbert]

Low stress week this week leading into a new development block

6 May 2019

Comp squat
350x4@7
360x4@7.5
370x4@8.5

These ended up being a tad too light, but felt good about them otherwise

Press w/ Belt
155x4@7
165x4@8
175x4@9

First time doing any sort of OHP since like December. Felt pretty rusty but this top set was only like 5-10 lbs off my best, so hoping for some strength gains once the technique comes back.

Pendlay Row
185x7
195x7
205x7

Probably could have been a little more strict ¯\_(ツ)_/¯

GPP
Triceps x12(x3)

[grapesherbert]

7 May 2019

Comp Deadlift
385x4@7
405x4@8
425x4@8.5

My start position has felt off since the meet, but even so these moved pretty well. The last set might have even been rated lower, but my hook started to fail on the last rep which made it a little sloppy. Hoping for some gainzzz when I figure out how to pull correctly again.

Comp Bench
245x4@7
255x4@8
265x4@8

Extremely meh

Belt Squat (plate weight only)
225x7@7
250x7@8
270x7@8.5

GPP
Meadows rows x12(x5)

Did these with the chest-supported T bar row machine, felt great. Highly recommend.