KBR's Log

[bross84]

Been a minute since I've posted - didn't get to train at all last week due to a very hectic work/family schedule.

Still babying the pec and just did 5x5 of squats tonight as a re-entry to regular training which I'll get back to next week.

Reentry Block D1

Squat
125 x 5 @ 5
135 x 5 @ 5.5
143 x 5 @ 6
152.5 x 5 @ 7
143 x 5 @ 6
Lighter 5x5 to get back into training after taking the last week off. Had dry needling treatment last Tuesday on my right leg which has been giving me pain for some time and surpisingly felt no pain in the leg during squats at all today. Wasn't sure if the treatment would actually work, but it seems to have made a positive change.

Touch & Go Close Grip Bench Press
40 x 20
45 x 20
50 x 20
Pec Rehab - still a little tender but a lot better.

Touch & Go Close Grip Bench Press with Slingshot
60 x 5
65 x 5
85 x 5
97.5 x 5
102.5 x 5 @ 6
Weights felt ok, pec feeling better. Felt some pain with the slingshot but nothing major or super concerning. Will probably keep the 3 high rep sets then do 5x5 with slingshot over the next couple weeks.

Row
65 x 5
85 x 5
92.5 x 5
102.5 x 5 @ 6
110 x 5 @ 6

[KoolaidMannn]

I’m glad your pec is starting to feel better! @bross84

[bross84]

@KoolaidMannn Thanks, appreciate it! Kinda sucks cause bench training was going really well, but shit happens.

[bross84]

Reentry Block D2
sRPE: 2

Deadlift (sumo) with Belt
165.5 x 5
175 x 5
184 x 3 @ 6
193 x 1 @ 6
238 x 1 @ 9 - All-time raw PR
Deadlifts were feeling good tonight, decided to make training fun and set the 198 gym PR and set a new all-time raw PR for myself. Was really happy how the 525 moved, plus this was on a stiff bar and hook grip.

Touch & Go Close Grip Bench Press
45 x 20
50 x 15
60 x 10
65 x 8
70 x 6
75 x 5
80 x 4
85 x 4
90 x 4
95 x 4
100 x 4 @ 6
First time working up to and over 200lbs on bench, once again, slight discomfort but have a feeling my bench will be back to normal relatively soon. Only concern I have is when I pause the reps, i get a little scared the inital muscle contraction to get the bar moving will cause the pec to re-tear, so just moving back up in weights slow and steady.

Dumbbell Row
27 x 15
27 x 10
27 x 10
27 x 5
27 x 5
27 x 5
27 x 5
27 x 5
27 x 5
7min Density Block

[Wilhelm]

Congratulations, @bross84!

[bross84]

@Wilhelm Thanks!

[bross84]

Reentry Block D3 - 1/18/19

I guess I've made some pretty good strength gains over my past 2 blocks, even though the last dev block was only 2 weeks. It seems like week I had to take off after my injury led to a "mini taper and peak" cause I've set 2 pr's in the week after which I'm extremely happy with, especially the squat. Next week I will start a new dev block and just write the last one off, probably should try to salvage what's left of it but oh well, gonna start a new one with the new squat and deadlift numbers and work on getting my bench back to normal.

Squat with Belt
152 x 5
161 x 5
174.5 x 2
183.5 x 1 @ 7 - pause squat PR
206.5 x 1 @ 8.5
215.5 x 1 @ 9.5 all-time raw PR
183.5 (405) was paused and surprisingly easy, that is a pause squat PR, 206.5 (455) either barely broke or tied my last raw squat PR and 215 (475) was a new PR. Also squatted in flats with a slightly wider stance it it felt really good with no hip pain.

Touch & Go Bench Press
50 x 20
55 x 15
60 x 10
65 x 8
70 x 6
75 x 4
80 x 4
85 x 4
90 x 4
97.5 x 4
105 x 4 @ 6
Bench feeling good again

Bench Press with Slingshot
125 x 4 @ 6
Blue Slingshot, going to start hitting at least one heavier set after volume work on raw bench to get used to heavier weights before attempting raw.

[bross84]

6s Dev Block W1D1 (1/21/19)
sRPE: 2

Safety Bar Squat with Belt
147.5 x 4 @ 6
155 x 4 @ 7
157.5 x 4 @ 7
140 x 6 @ 7
140 x 6 @ 7

Neutral Grip Bar Touch & Go Bench Press
97.5 x 4 @ 5
102.5 x 4 @ 6
105 x 4 @ 6
95 x 6 @ 6
95 x 6 @ 6
95 x 6 @ 6

[bross84]

6s Dev Block W1D2 (8)
sRPE: 2

Touch & Go Bench Press with Slingshot
112.5 x 3 @ 5
117.5 x 3 @ 5
122.5 x 3 @ 6
115 x 5 @ 6
115 x 5 @ 6
115 x 5 @ 6
1st set sub rpe5 - pec didn't feel great but not terrible either. Still feels "tight" more than any type of real pain.

Boris Deadlift (sumo) with Belt
192.5 x 3 @ 6
197.5 x 3 @ 6
202.5 x 3 @ 6
182.5 x 5 @ 6
182.5 x 5 @ 6
These felt ok, first set was hook grip, all others were with straps. Glutes med and outer hips were on fire after first back off set

[bross84]

6s Dev Block W1D3 (8)
sRPE: 1

Middle Pin Squat with Belt
155 x 2 @ 4
160 x 2 @ 5
175 x 2 @ 6
165 x 4 @ 6
165 x 4 @ 6

Middle Pin Bench Press
117.5 x 2 @ 5
120 x 2 @ 6
125 x 2 @ 6
117.5 x 4 @ 6
117.5 x 4 @ 6
117.5 x 4 @ 6
These felt better than anticipated on pec

[bross84]

6s Dev Block W1D4

Squat with Belt
185 x 1 @ 6
190 x 1 @ 6.5
195 x 1 @ 7
185 x 2 @ 6
185 x 2 @ 6

Bench Press
120 x 1 @ 6
122.5 x 1 @ 6
127.5 x 1 @ 7
120 x 2 @ 6
120 x 2 @ 6
120 x 2 @ 6

Deadlift (sumo) with Belt
202.5 x 1 @ 6
210 x 1 @ 6
215 x 1 @ 7
195 x 1 @ 6
195 x 1 @ 6
195 x 1 @ 6
195 x 1 @ 6
Sets at 195 were done with no more than 60sec rest periods.

[bross84]

6s Dev Block W2D1
sRPE: 2

Safety Bar Squat with Belt
145 x 4 @ 5
152.5 x 4 @ 6
157.5 x 4 @ 7
140 x 6 @ 7
140 x 6 @ 6.5
A little better velocities on the ramp up sets but top set velocity was only slightly better than last week and RPE didn't decrease. Back off sets were also similar in RPE and velocity.

Neutral Grip Bar Touch & Go Bench Press
100 x 4 @ 5
105 x 4 @ 5
110 x 4 @ 6
95 x 6 @ 5
95 x 6 @ 5
95 x 6 @ 5
Finally feels like I'm getting back close to normal on bench.

[bross84]

6s Dev Block W2D2 (9)
sRPE: 2

Touch & Go Bench Press with Slingshot
120 x 3
122.5 x 3
130 x 3 @ 5
125 x 5 @ 5
125 x 5 @ 5
125 x 5 @ 5
First 2 sets were sub RPE5. These were really easy, probably should have increased the weight on the top set but will just wait until next week.

Deadlift (sumo) with Belt and Chains
195 x 3 @ 5
205 x 3 @ 6
210 x 3 @ 7
187.5 x 5 @ 6
187.5 x 5 @ 6
Didn't really want to change a movement after already starting into a dev block but hips can't take heavy comp deadlifts and a paused variation, especially the pause at the knee in the same week. These felt really good but felt fairly beat up in the knees and hips afterward. Will see how things go Sunday. Couldn't attach OpenBarbell unit for velocity tracking due to chains. Weight listed is the total weight of the bar +45lbs of chain weight.

[bross84]

6s Dev Block W2D3 (9) 1/31/19
sRPE: 2

Middle Pin Squat with Belt
170 x 2 @ 5
175 x 2 @ 6
180 x 2 @ 7
165 x 4 @ 6
165 x 4 @ 7
knees were feeling pretty rough from sumo the night before

Middle Pin Bench Press
120 x 2 @ 5
125 x 2 @ 6
132.5 x 2 @ 6
117.5 x 4 @ 6
117.5 x 4 @ 6
117.5 x 4 @ 6



6s Dev Block W2D4 (9) 2/2/19
sRPE: 4

Squat with Belt
185 x 1 @ 6
190 x 1 @ 7
195 x 1 @ 8
180 x 2 @ 7
180 x 2 @ 7
Fell forward on last single causing RPE to increase and the drop in velocity. I guess it's a positive sign that I can lose position and still get the rep completed, wasn't a grinder, just harder than it should have been. Also had some right quad pain on warm-ups. Velocities were slightly increased from last week. Will more than likely repeat same weights next week.

Bench Press
120 x 1 @ 5
122.5 x 1 @ 5
130 x 1 @ 6
127.5 x 2 @ 6
127.5 x 2 @ 6
127.5 x 2 @ 6
Bench moved well, still slight pain but it's at lockout, I don't feel any pain or stretching when in the bottom just a slight discomfort when the pec is fully flexed at lockout. Velocities were much faster than last week.

Deadlift (sumo) with Belt
202.5 x 1 @ 6
210 x 1 @ 7
215 x 1 @ 8.5
185 x 1 @ 6.5
185 x 1 @ 6.5
185 x 1 @ 6.5
185 x 1 @ 6.5
These are really starting to kill my knees and hips. I may have to make my first deadlift day my main day and today a secondary day so I can get away from pulling and squatting heavy on the same day. I would like to try that to see if I can handle sumo twice a week that way or if sumo twice a week is just out of the question.

[bross84]

DDS-W1D1
sRPE: 2
BW: 194.1lb



After being gone once again I'm back and prepping for a meet. I've picked up Zac Robinson (aka zac.datadrivenstrength) on IG as a coach who I believe is currently working with @Hanley. I'll be working with him focusing on raw strength and we are going to work together to come up with an equipped prep as the meet draws closer. I'm currently a little over 16 weeks out so there is plenty of time and I look forward to actually working with a coach for this meet prep.

Squat with Belt
147.5 x 5
157.5 x 5
165 x 5 @ 6
140 x 5
140 x 5
140 x 5
140 x 5
Probably undershot RPE on top set due to better bracing between reps, @6 is being generous.

Bench Press
102.5 x 1
110 x 1
120 x 1 @ 6
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Judging RPE off how my pec feels more so than how the weight moved. Pec started feeling better during the back off sets of 5. Seems like taking time off from benching last week helped as pec wasn’t terrible tonight, probably the best it’s felt in a while.

Touch & Go Close Grip Bench Press
80 x 8
85 x 8 @ 5
95 x 8 @ 6
Undershot RPE, Pec felt slightly better with close grip.

Row
110 x 15 @ 9
110 x 10
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Triceps Pushdown
41 x 10 @ 9
41 x 5
41 x 5
41 x 5
41 x 5
41 x 5
41 x 4
41 x 3
41 x 3
41 x 3
41 x 2
Reps were not in exactly in that order just condensed sets x reps in order to easier log them.

[Wilhelm]

Squats look really great.
To me, 365 didn't appear to be any slower than 345.

Have a great meet, @bross84

[bross84]

@wilhelm you'd be correct, the velocity was identical from the 345 to the 365, I most definitely undershot my RPE's for the night but being it's an intro week Zac said it was all good.

[bross84]

DDS-1 W1D2
sRPE: 2
BW: 194.1lb



Deadlift (sumo) with Belt
160 x 5
170 x 5
185 x 5 @ 6
147.5 x 5
147.5 x 5
147.5 x 5
147.5 x 5
Nothing to note - pulled hook on all sets but top set.

Touch & Go Bench Press
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2
107.5 x 2 @ 5
Benching is finally feeling good again. Getting to the point of almost no pain and apprehension to really push the wait is fading. This was 10lbs lighter than I thought when training, after video review it was only 235, not 245 (110kg).

Romanian Deadlift
125 x 8
130 x 8 @ 5
137.5 x 8 @ 7

[bross84]

DDS-1 W1D3 (2/15/19)
BW: 193.3
sRPE: 3



Squat with Belt
155 x 3 @ 6
155 x 3 @ 6
155 x 3 @ 6
155 x 3 @ 6
155 x 3 @ 6
155 x 3 @ 6
Had wrong bar weight set in plate calculator so these were 7.5kg (16.5lb) lighter than they were supposed to be but overall moved well, 162.5 may have been a little heavy and may not have gotten all sets in.

Bench Press with Slingshot
130 x 1
137.5 x 1
142.5 x 1 @ 6
127.5 x 3 @ 6
127.5 x 3 @ 6
127.5 x 3 @ 6
127.5 x 3 @ 6
127.5 x 3 @ 6
Weight felt heavy in the hands on the 1st two sets. Switched to stiffer wrist wrap on top set and felt much better. Way undershot RPE, still feeling out how hard I can push the pec without lasting effects.

Close Grip Incline Bench
80 x 8 @ 7
82.5 x 8 @ 8.5
80 x 8 @ 10
Way overshot RPE, last set was a mess of not pausing the reps and having the pin safeties too high and turning into incline pin presses.

Spud Row
52 x 16 @ 9
52 x 10
52 x 7
52 x 7
52 x 5
52 x 5
52 x 4

Neutral Grip Bar Low Pin Skull Crusher
45 x 10 @ 9
45 x 5
45 x 3
45 x 3
45 x 2
45 x 2
These were amazing but hard, did on a slight decline.

[bross84]

DDS-1 W1D4
BW: 192.5
sRPE: 3



Deadlift (sumo) with Belt and Chains
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3 @ 6
170 x 3 @ 6
Started to get some right knee pain in later sets, no hip pain.

Bench Press
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4
97.5 x 4 @ 5

Safety Bar Squat
130 x 7 @ 7
130 x 7 @ 7.5
130 x 7 @ 7.5
These felt really heavy, and hard but bar speed was consistent.