KBR's Log

[bross84]

10s Dev Block W4D4 (12/8/18)

High Bar Squat with Belt
167.5 x 2 @ 6
172.5 x 2 @ 6
180 x 2 @ 7
165 x 4 @ 7
165 x 4 @ 7

Close Grip Bench Press
130 x 2 @ 5
132.5 x 2 @ 5
142.5 x 2 @ 6.5
130 x 4 @ 7
130 x 4 @ 7
130 x 4 @ 7

Pause Deadlift (sumo) with Belt
190 x 2 @ 6
197.5 x 2 @ 5
205 x 2 @ 7

Deadlift (sumo) with Belt
190 x 4 @ 6.5
190 x 4 @ 6.5

[bross84]

10s Dev Block W5D1
Daily Fatigue: 2.4

High Bar Squat with No Belt
135 x 5 @ 5
142.5 x 5 @ 6
150 x 5 @ 7
112.5 x 10 @ 6
112.5 x 10 @ 6
Speed was close to the same as last week, felt like I was having a lot of hip shift to the right side and these never really felt that "good" despite the bar speed

Touch & Go Close Grip Bench Press
120 x 5 @ 5
125 x 5 @ 6
132.5 x 5 @ 7
102.5 x 10 @ 6
102.5 x 10 @ 6.5
102.5 x 10 @ 6.5

[bross84]

10s Dev Block W5D2 (12/13/15)

Touch & Go Close Grip Bench Press
125 x 4 @ 5
132.5 x 4 @ 6
137.5 x 4 @ 6.5
112.5 x 8 @ 6
112.5 x 8 @ 6
112.5 x 8 @ 6

Snatch Grip Deadlift (conv) with No Belt
137.5 x 4 @ 5
142.5 x 4 @ 5.5
155 x 4 @ 6
125 x 8 @ 6
125 x 8 @ 6
These felt much better this week.

[bross84]

10s Dev Block W5D4 (12-15-18)
Final Day of 10s Dev Block.
Week End Fatigue: 2.3

High Bar Squat with Belt
170 x 2 @ 5.5
175 x 2 @ 6.5
182.5 x 2 @ 8
160 x 4 @ 6.5
160 x 4 @ 6.5
Really wanted the 400lbs high bar squat, so I took 182.5 which is right at 400lbs. Even though I overshot RPE this is a lifetime PR for this movement regardless of RPE.

Close Grip Bench Press
135 x 2 @ 5
140 x 2 @ 5.5
147.5 x 2 @ 7.5
135 x 4 @ 6.5
135 x 4 @ 7.5
135 x 4 @ 7.5
147.5 (325lb) is a lifetime PR regardless of RPE on close grip bench. I believe if I wouldn't have held the second rep for an extended pause the RPE would have been closer to a 7.

Pause Deadlift (sumo) with Belt
192.5 x 2 @ 6
197.5 x 2 @ 6.5
207.5 x 2 @ 7.5
Paused deadlifts felt slow and form felt off today. The e1RM of this movement has seemed to stagnate over the past 3 weeks.

Deadlift (sumo) with Belt
185 x 4 @ 7.5
185 x 4 @ 7.5
Back off sets felt like absolute garbage, moved slow and were way harder than they should have been.

[bross84]

Thoughts on 10s Dev Block

I will take 1-week pivot and reduce rep ranges and keep most movements the same. I may change some movements before starting new dev block. Mainly cutting this cycle due to knee hip and right quad pain and the high rep ranges are starting to take a toll on my body.

Squat made a steady increase of the past four weeks, and there was a slight decrease in e1RM today, but regardless of RPE, I hit a new PR.

Bench was fairly stagnant the first three with a slight dip on week three but made good progress on weeks 4 & 5

Deadlift had a dip on e1RM on week two but made progress on week three but then stayed fairly stagnant the rest of the block. But as with the squat, the weight continued to go up roughly 5lbs weekly.

I PR'd all the lifts regardless of RPE this cycle.

Looking back and about the only thing I would change about this block is either making all sets on Day 1 percentage based or the first 3 sets of 5 RPE based and the two back off sets of 10 percentage based.

It is also worth noting that on the 5th week of this developmental block I skipped one day therefore theoretically skewing the results of the emerging strategies trial due to reducing a large amount of overall volume and stress from this week.

Overall Progress (e1RM)	Start	Finish	Increase
High Bar Squat w/ Belt	195kg	203kg	8kg
Close Grip Bench	152kg	163kg	11kg
Paused Sumo Deadlift w/ Belt	225kg	230kg	5kg

[KoolaidMannn]

Damn @bross84 those are some solid increases! Nice job man, and congrats on the PRs

[bross84]

@KoolaidMannn Thanks, hopefully, I can keep the momentum going and more importantly it transfers over to my actual comp. movements. Not sure when my next equipped meet is going to be so just focusing on increasing raw lifts for now.

[bross84]

Pivot Block #2 D1

300 Tempo Box Squat
120 x 5 @ 5
130 x 5 @ 5
140 x 5 @ 5
140 x 5 @ 5
140 x 5 @ 5
tempo wasn't perfect but tried to keep eccentric slow and controlled. squatted to bench - roughly 18" height, not parallel.

Low Pin Incline Bench
77.5 x 10 @ 5
85 x 10 @ 6
97.5 x 10 @ 8

Dimel Deadlift (conv)
80 x 20 @ 5
92.5 x 20 @ 5
102.5 x 20 @ 6

[Jbroscious]

@bross84 Just stumbled across all your stuff as I'm trying to figure out Emerging strategies myself. I love the attention to detail and thought you've put into this. I love spreadsheets myself, but yours are really impressive. How is the knee/quad/IT band doing as you come through your pivot block?

[bross84]

@Jbroscious Thanks for the kind words. I would gladly share my *very roughly* finished spreadsheet on Google Sheets if you want a copy and are ok at editing spreadsheets.

The knee is feeling much better but quad/IT band is still there but doesn't seem as bad. After the holiday season, I'm going to see a PT about it and see what's going on with it as I've really been dealing with it since about last March.

[bross84]

8s Dev Block W1D1 (6)
BW: 87.8kg

High Bar Squat
145 x 5 @ 5
152.5 x 5 @ 6.5
157.5 x 5 @ 9
122.5 x 8 @ 6.5
122.5 x 8 @ 6.5
Quad/IT band pain wasn't terrible, hip felt much better. Went back and forth between trying to drive knees straight out with toes pointed a little more forward and my typical high bar squat stance. Way overshot the top set, was surprised it felt as rough as it did. Overshooting on D1 seems to have a negative effect on my D4 so will have to get this in check.

Touch & Go Close Grip Bench Press
120 x 5 @ 5
125 x 5 @ 6
130 x 5 @ 7
105 x 8 @ 6
105 x 8 @ 6
105 x 8 @ 6
Warms up felt heavy as hell, so overall happy with how the working sets went.

T-Bar Row
65 x 10
65 x 8
65 x 8
65 x 10
65 x 6
65 x 6

[bross84]

8s Dev Block W1D2 (6)
BW: 89.6kg

Touch & Go Close Grip Bench Press
130 x 4 @ 5.5
132.5 x 4 @ 6
135 x 4 @ 7
120 x 6 @ 6
120 x 6 @ 6.5
120 x 6 @ 6.5
120 x 6 @ 6.5
Right shoulder started to hurt a little, did one extra set based on TRAC recommendation.

Snatch Grip Deadlift (conv)
145 x 4 @ 5
150 x 4 @ 5.5
157.5 x 4 @ 6.5
140 x 6 @ 6.5
140 x 6 @ 6.5
140 x 6 @ 6.5
Did one extra set based on TRAC recommendation.

Pull Down
50 x 10
50 x 10
50 x 10
50 x 8
50 x 8
50 x 8
50 x 8

[bross84]

8s Dev Block W1D3
BW: 89.6

Pause Squat with Belt
150 x 3 @ 5
155 x 3 @ 5.5
160 x 3 @ 6
150 x 5 @ 6
150 x 5 @ 6
Widened stance a bit and pointed toes out to see how it helped with the hip. This seemed to help, I didn't notice quite as much pinching in the bottom of the squat.

2ct Pause Bench Press
130 x 3 @ 5.5
132.5 x 3 @ 6
137.5 x 3 @ 7
125 x 5 @ 6.5
125 x 5 @ 6.5
125 x 5 @ 6.5

Bradford Press
25 x 10
25 x 10
25 x 10
25 x 10 @ 7
25 x 10 @ 7
25 x 10 @ 7
Felt a little bit of a pinch when doing behind the head portion of the press but nothing terrible, no pain afterward.

[bross84]

8s Dev Block W1D4 (6)
BW: 88.8kg

High Bar Squat with Belt
165 x 2 @ 6 - weight felt off, don't think I warmed up close enough to first working set, thats why next set didn't jump much in RPE
172.5 x 2 @ 6.5
177.5 x 2 @ 7
165 x 3 @ 6.5
165 x 3 @ 6

Close Grip Bench Press
132.5 x 2 @ 5
137.5 x 2 @ 6.5
140 x 2 @ 7
132.5 x 3 @ 6.5
132.5 x 3 @ 6.5
132.5 x 3 @ 6.5

Pause Deadlift (sumo) with Belt
192.5 x 2 @ 5.5
197.5 x 2 @ 5.5
207.5 x 2 @ 6.5 - this already ties last cycles PR set
Feet kept sliding on the platform - used reebok shoes instead of my wrestling shoes.

Deadlift (sumo) with Belt
180 x 3 @ 6
180 x 3 @ 5.5
Feet kept sliding on the platform - used reebok shoes instead of my wrestling shoes.

[bross84]

8s Dev Block W2D1 (7)
BW: 197

High Bar Squat
132.5 x 5 @ 5
140 x 5 @ 6
147.5 x 5 @ 7
122.5 x 8 @ 6
122.5 x 8 @ 6
Had massive lower back pump on warmup sets, didn't know if I was going to make it past 132.5 but all the working sets ended up feeling ok and low back pump kind of subsided between last warmup set and first working set. Tried DeFranco's updated Agile 8 today, not sure if it was the cause for the low back pump or not.

Touch & Go Close Grip Bench Press
115 x 5 @ 4
120 x 5 @ 5
132.5 x 5 @ 6.5
110 x 8 @ 5.5
110 x 8 @ 5.5
110 x 8 @ 6
90.5 x 23 @ 9
115 was sub RPE5, also did a stupid BW bench test for IG, got a nice pump and I guess overall not that bad considered all the sets done before it.

[bross84]

8s Dev Block W2D2 (7)
BW: 196

So I incurred my first "serious" powerlifting injury tonight, from the speed and RPE of the last rep I think it was only a minor tear but there was some swelling and loss of strength after the top set. As mentioned below, if pain allows, which I think it will, I will be starting the Starr Rehab Protocol tomorrow and probably getting into to see a PT within the next week.

Awesome way to start of the first training session of the new year

Touch & Go Close Grip Bench Press
125 x 4 @ 4
132.5 x 4 @ 5
142.5 x 4 @ 7
Bench was feeling strong as hell today but on last set I tore my pec on the last rep. Right pec has been "tight" for the past couple days but didn't expect this. This is my first "serious" injury since I started training. Cut all back off sets out and will start Starr Rehab tomorrow if pain allows. This isn't a serious tear, and there was no bruising within hours after the tear but will see how it is in the morning.

Snatch Grip Deadlift (conv)
145 x 4 @ 5
152.5 x 4 @ 5
160 x 4 @ 6
147.5 x 6 @ 6
147.5 x 6 @ 6

[bross84]

No bruising as of this morning, must have just been a slight tear or pretty good strain. Will still do Starr Rehab hopefully recovery won’t take as long.

[bross84]

8's Dev Block W2D3 (7)

Pause Squat with Belt
157.5 x 3 @ 5
162.5 x 3 @ 6
167.5 x 3 @ 7
150 x 5 @ 6
150 x 5 @6
Slight pec pain when doing low bar but manageable, helped when I used the "starting strength" grip. Probably should have just used SSB to be on safe side.

Touch & Go Close Grip Bench Press
20 x 25
25 x 25
30 x 25
Muscle Tear Rehab D1 - Not feeling terrible today, able to increase each set of 25 and was feeling slightly better after 3x25. Still no bruising, must have been a minor tear.


Nice to have my daughter following along with my squats - proud dad moment

[bross84]

Pec Rehab D2 (1/4/19)

Been doing DeFranco's updated Agile 8 routine and the last movement is a dead hang which I have been leaving out after the injury until this training session, woke up this morning (1/5) and finally saw some bruising from the tear. Not sure if it was just a slow bleed or the hanging caused it by putting such a stretch on the area.

Didn't affect the bench session, will probably have to start dropping reps soon as my triceps are starting to fatigue before my chest does, also may widen my grip a bit to take some of the load off the triceps.

Also decided to try me EMS unit on it today to see what happens.

Touch & Go Close Grip Bench Press
25 x 25
30 x 25
35 x 25

[bross84]

8s Dev Block W2D4 (7)

Fullbody Agile 8: Feet Rollout, Ankle Mob / Calf Stretch, Hip Circles / Glute Kickbacks, Frog Stretch / Hip Side to Side, Split Squats, Donnie Thompson Upper Back Protocol

Safety Bar Squat with Belt
145 x 2 @ 4
155 x 2 @ 5
170 x 2 @ 7
162.5 x 3 @ 6
162.5 x 3 @ 6
Did SSB to take strain off pec

Touch & Go Close Grip Bench Press
30 x 30
35 x 25
40 x 20
Pec Rehab D3 - alternated between comp width grip, close grip and very close grip

Safety Bar Deadlift (sumo)
120 x 5
130 x 3
140 x 2
150 x 2
170 x 2 @ 9
80 x 5
80 x 5
100 x 3
120 x 3 @ 8
Up to 170kg there was 70kg on the bar on the floor, after that I was using just the bar to simulate the deadlift position but only had the SSB loaded. These *may* be something I keep in mind for future blocks, seems like it could really help with staying upright in the deadlift.