Logy

[gtl]

Oops, paused DL's were supposed to be all @7

[gtl]

TBR W6D4

Conventional Deadlfit
155x5, 205x5, 255x3
285x1@WU (.54)
312x1@6 (Open Barbell broke)
342x1@6.5
362x1@7.5
372x1@8
332x4@8
332x4@8.5
332x4@9

5min rest
target x1@7, x1@8, 3x4@8

FUB
45x5, 95x6, 132x4
152x4@6
162x4@6.5
172x4@7
182x4@7.5 -- ok, this is close enough
182x4@8
182x4@8.5
182x4@9

2min rest
target 4x4@8

372x1@8 - going purely by feelz and corroborated with video since the Open Barbell broke
https://youtu.be/MGvDuWpbMSc

332x4@9 - this was the last set and ugly
https://youtu.be/AEycsdYbVuI

And from earlier this week, here are the paused DL's
315x1@7 - looked good to me?
https://youtu.be/YVKeaA4-m8o

292x4@8 - after rep 1, all looked like shit
https://youtu.be/wOUY44e9k6Q

[gtl]

TBR W7D1

SSB Squat
45x5, 95x5, 135x5
185x3@4.5 (.85, .85, .83)
215x2@5.0 (.75, .70)
245x1@6.5 (.63)
265x1@7.0 (.56)
275x1@7.5 (.50) https://youtu.be/3UFCT5qVgb4
250x4@8.0 (.54, ..., .43)
250x4@8.0 (.55, ..., .43)
250x4@8.0 (.55, ..., .42)
250x4@8.5 (.53, ..., .39)
240x4@8.0 (.59, ..., .46) https://youtu.be/LiclGM6mCM8

4-5min rest
target x1@7, 5x4@8

Bench
45x8, 95x5, 132x5
162x3@3.5 (.53, .57, .52)
182x2@5.0 (.43, .46)
197x5@7.5 (.37, ..., .28)
197x5@7.5 (.39, ..., .29)
197x5@7.5 (.35, ..., .27)
197x5@8.0 (.33, ..., .24)
197x5@8.5 (.36, ..., .21) https://youtu.be/L31rpVDBffA

4min rest
target 5x5@8

Pendlay Row
n/a

target 3x6@8

I tried to work up to my top single quickly, but this still took 90mins even without the rows. Squats are feeling a little off (and did last week). Bench was good. I did a set of pullups in between unloading the bar.

[gtl]

TBR W7D3

Comp Bench
45x8, 95x5, 132x5
162x3@5.0 (.50, .47, .42)
185x1@5.0 (.43)
205x1@7.0 (.30)
210x1@7.0 (.29)
185x4@8.0 (.41, ..., .25)
185x4@8.0 (.37, ..., .25)
185x4@8.0 (.36, ..., .26)
185x4@8.5 (.34, ..., .22)
185x4@9.0 (.38, ..., .19)

3-4min rest
target x1@7, 5x4@8

SSB Squat
45x5, 95x5, 135x5
185x3@5.0 (.81, .80, .79)
215x1@5.5 (.73)
235x6@8.0 (.60, ..., .43)
235x6@8.5 (.61, ..., .40)
235x6@8.0 (.65, ..., .42)
235x6@8.0 (.59, ..., .44)

4-5min rest
target 4x6@8

Landmine Row
45x8, 100x8
135x6@6.5
135x6@6.5
135x6@6.5
135x6@6.5


I forgot to post W7D2, but it was paused DL's and 2ct. bench. I'll post that later.

This was Thanksgiving morning on an empty stomach (preworkout+15g simple carbs+bcaa). Pretty good overall, IMO. But, the lack of food probably made me fatigue a little bit earlier.

I was supposed to do feet up bench after squatting, but since I've been skipping rows, I through them in here today.

This took an 1hr45 mins...

[gtl]

TBR W7D4

Deadlift (Conventional)
155x5, 205x5
255x3@fast (.65, .66, .64)
295x1@fast (.53)
325x1@5.5 (.39)
355x1@6.5 (.32)
385x1@8.5 (.21)
335x4@8.0 (.36, ..., .25)
335x4@8.0 (.32, ..., .24)
335x4@8.0 (.32, ..., .26)
335x4@8.5 (.34, ..., .21)
335x4@8.5 (.29, ..., .22)

5-6min rest
target x1@7, 5x4@8

FUB
45x8, 95x5, 132x5
152x5@6
172x5x5@6.5

Last week I was told 372x1@8 was overrated.. warmups were going fast up to 355, but I thought I still had more in me. Probably 370x1@7, but went to 385 and overshot.

FUB to makeup from the day before, then I ran out of time to do anything else.

[gtl]

https://youtu.be/_YVqiJIAxRU

[gtl]

TBR W8D1

SSB Squat
45x5, 95x5, 135x5
185x3@4.5 (.87, .85, .81)
223x2@5.5 (.72, .72)
250x1@6.5 (.62)
270x1@7.0 (.52)
285x1@8.0 (.46)
260x4@8.5 (.56, ..., .41)
260x4@8.5 (.55, ..., .39)
260x4@8.5 (.53, ..., .41)
260x4@8.5 (.51, ..., .36)

4-5min rest
target x1@7, x1@8, 4x4@8

Bench
45x8, 95x5, 132x5
172x3@4.5 (.52, .52, .50)
195x1@4.5 (.46)
210x1@6.0 (.37)
225x1@7.0 (.31)
208x4@8.5 (.38, ..., .20)
208x4@8.5 (.36, ..., .22)
208x4@8.5 (.39, ..., .22)
203x4@7.5 (.39, ..., .27)

4-5min rest
target x1@7, 4x4@8

[gtl]

TBR W8D2

Paused DL (Conventional)
155x5 pause last rep only
205x5 pause last rep only
245x3
275x1@5
305x1@6
325x1@6.5
340x1@7
305x4@7.5
305x4@8
305x4@8
305x4@8.5

4-5min rest
target x1@7, 4x4@8

2ct. Pause Bench
45x8, 95x5, 132x5
162x4@6
182x4@8
182x4@9
177x4@8
177x4@8
177x4@8

3min rest
target 5x4@8

[gtl]

TBR W8D3

Comp Bench
45x8, 95x5, 132x5
172x3@4.5 (.50, .44, .44,)
192x1@4.0 (.40)
210x1@7.5 (.28)
223x1@9.0 (.23)
203x3@8.5 (.32, .27, .21)
195x3@7.5 (.33, .26, .26)
195x3@8.0 (.35, .29, .23)
195x3@8.0 (.31, .27, .24)

3-4min rest
target x1@7, x1@8, 4x3@8

SSB Squat
45x5, 95x5, 135x5
185x4@4.5 (.82, ..., .80)
223x4@6.5 (.69, ..., .62)
245x4@7.5 (.60, ..., .52)
253x4@8.0 (.57, ..., .47)
253x4@8.5 (.58, ..., .40)
253x4@8.5 (.56, ..., .41)

3min rest
target 4x4@8

FUB
132x5, 162x5
182x3@6.5
192x3@8
192x3@8
192x3@8.5
187x3@8

2min rest
target 4x3@8


meh.. felt off all workout til I got to FUB, which moved better than comp bench

[gtl]

TBR W8D4

Deadlift (Conventional)
155x5, 205x5
255x3@1 (.61, .63, .61)
295x1@2 (.53)
325x1@5.5 (.39) ==> meant to do 335x1; forgot a 10
362x1@7.0 (.30)
383x1@7.5 (.27)
400x1@8.5 (.21) ==> greedy
363x3@8.0 (.31, .27, .24)
363x3@8.5 (.28, .26, .22)
363x3@8.5 (.24, .22, .21)
345x3@7.5 (.37, .31, .24)

5-6min rest
target x1@7, x1@8, 4x3@8

CGBP
45x8, 95x5, 132x5
162x5@6
182x5@7.5
182x5@8
182x5@8
182x5@8.5
182x5@8.5

2min rest
target 5x5@8

[Wilhelm]

How long do you think till you are back to your DL pr?

Nice consistent work you're putting in.

[gtl]

How long do you think till you are back to your DL pr?

Nice consistent work you're putting in.

Thanks, Wilhelm. Sorry, I'm really bad about checking logs (myself included).

Technically Friday's deadlift was a PR. I've never deadlifted this much conventional, ever. I've always felt like I wasn't built for conventional, so I've never really trained it properly. I've tried to switch to conventional, but you know the typical 1x5 volume in heeled shoes just didn't work out for me, so I've never stuck with it for very long. I actually think it feels rather strong now. I wonder if I'm getting carry over to sumo.

This was 3 years ago



I'll be testing in a couple weeks at the end of this programming cycle. I'm curious to see where I am... and maybe I might sneak in a sumo test at the end.

Also, worth noting, I think grip (or at least a strong/solid grip) is the biggest variable when it comes to deadlifts. I used to pull 100% mixed grip because it meant significantly faster bar speeds and strength. I haven't pulled with a mixed grip in 2.5 years because I thought it was contributing to my asymmetries and injuries. However, I've also gotten injured since and am not any more symmetrical.. go figure.

[gtl]

TBR W9D1

SSB Squat
45x5, 95x5, 135x5
185x3@4.0 (.85, .85, .87)
223x2@5.5 (.72, .70)
255x1@6.0 (.64)
275x1@7.0 (.52)
290x1@8.0 (.45)
270x3@8.5 (.50, .43, .36)
263x3@8.5 (.50, .46, .37)
258x3@8.5 (.53, .47, .38)
258x3@8.5 (.51, .45, .38)

5min rest
target x1@7, x1@8, 4x3@8

Bench
45x5, 95x5, 132x5
172x3@4.0 (.51, .49, .48)
195x1@5.0 (.43)
213x1@6.5 (.34)
228x1@8.5 (.21) ==> oops
208x3@8.0 (.31, .26, .24)
208x3@7.5 (.33, .31, .27)
208x3@8.5 (.31, .23, .22)
208x3@8.5 (.31, .26, .21)

3-4min rest
target x1@7, 4x3@8

Squat backoffs didn't go too well. 3rd rep was slow on each so I tried to take a little bit of weight off each set, as oppose to 8.5's for all sets. Didn't work

Bench was moving slow on warmups, but I was probably a little too confident and pushed for a small 3lb increase over last week anyways. Overshot RPE.

[gtl]

TBR W9D2

Paused DL (Conventional)
155x5 pause last rep only
205x5 pause last rep only
255x3
295x1@5
325x1@6
345x1@7
365x1@8
335x3@8.5
335x3@8.5
335x3@8.5

5-6min rest
x1@7, x1@8, 3x3@8

2ct. Pause Bench
45x8, 95x5, 132x5
162x3@6
182x3@7.5
187x3@7.5
187x3@7.5
187x3@8
187x3@8

3min rest
target 5x3@8


deadlfit singles are ez.. the second I do reps I suck. I thought those backoffs were 9's, but I reserved an 8.5

[gtl]

TBR W9D3

Comp Bench
45x8, 95x5, 132x5
172x3@5.0 (.49, .45, .43)
192x1@5.0 (.41)
210x1@7.0 (.30)
220x1@8.5 (.22)
225x1@9.0 (.17)
203x3@8.5 (.29, .25, .22)
203x3@9.0 (.30, .25, .19)
195x3@9.0 (.30, .27, .20)
195x3@9.5 (.31, .25, .15)

5min rest
target x1@8, x1@9, 4x3@8

SSB Squat
45x5, 95x5, 135x5
185x4@5.0 (.79, ..., .76)
225x4@6.5 (.68, ..., .63)
250x4@8.0 (.56, ..., .45)
250x4@8.0 (.56, ..., .44)
250x4@8.0 (.59, ..., .45)
250x4@8.0 (.54, ..., .42)

3min rest
target 4x4@8

[gtl]

TBR W9D4

Conventional Deadlift
155x5, 205x5
255x3@3.0 (.61, .61, .58)
295x1@4.0 (.53)
335x1@5.5 (.40)
365x1@6.0 (.36)
385x1@7.0 (.30)
405x1@8.5 (.21)
385x2@9.0 (.21, .17)
365x2@8.0 (.24, .24)
365x2@8.0 (.24, .23)

7-10min rest (on backoff sets)
target x1@7, x1@8, 3x2@8

Bench
45x8, 95x5, 132x5
172x3@4.0 (.53, .47, .48)
192x3@6.5 (.44, .36, .33)
202x3@7.0 (.36, .33, .29)
202x3@7.0 (.35, .34, .31)
202x3@7.5 (.35, .30, .26)
202x3@8.0 (.32, .29, .25)
202x4@8.0 (.36, .31, .28, .24)

3min rest
target 5x3@8

[gtl]

TBR W10D1

SSB Squat
45x5, 95x5, 135x5
185x3@3.5 (.90, .90, .90)
225x2@5.5 (.71, .72)
255x1@6.0 (.64)
275x1@7.0 (.52)
290x1@8.0 (.44)
305x1@8.5 (.40)
315x1@9.0 (.32) => E1RM 330
290x2@8.5 (.47, .37)
280x2@8.0 (.48, .42)
275x2@8.0 (.48, .41)

5min rest
target x1@7, x1@8, x1@9, -13% x2, -3%x2x2 (obv misloaded, should've been 275x2, 265x2x2)

Bench
45x5, 95x5, 135x5
175x3@5.0 (.48, .43, .48)
195x1@5.0 (.42)
210x1@6.0 (.37)
225x1@7.0 (.31)
235x1@8.5 (.19) => E1RM 250
225x2@9.5 (.28, .15)
215x2@7.0 (.32, .29)
215x2@8.0 (.29, .25)

5-6min rest
target x1@7, x1@8, 3x2@8

[gtl]

TBR W10D2

Paused DL (Conventional)
155x5 pause last rep only
205x5 pause last rep only
255x3
295x1@5
325x1@7
350x1@8
325x2@7
325x2@7
325x2@7

4min rest
target x1@7, x1@8, 3x2@7

2ct. Pause Bench
45x8, 95x5, 135x5
175x1@4
195x1@5
205x1@6.5
215x1@8
195x3@8
195x3@8
195x3@8
195x3@8

3min rest
target x1@8, 4x3@8

[Wilhelm]

What's TBR?

Seems to have a good selection of variation.
Again, great consistency, @gtl +++

[gtl]

What's TBR?

Seems to have a good selection of variation.
Again, great consistency, @gtl +++

Thanks @Wilhelm! Deadlifts are feeling good.. I'm thinking a 440 conventional pull is in the cards. 2 count pause bench was surprisingly solid last night as well.

TBR is The Barbell Resistance, aka @KOTJ who is doing my programming. It's basically Texas Method and eating through the sticking points. It's working out great, but we'll probably have to reset and microload deadlifts soon (sarcasm).