Fear and Logging in Los Angeles

[Hiphopapotamus]

Volume Block Week 4 of 6 - Afternoon Session - C6D2

BW: 169.5

Make up for Weds. Press is still off, and my head really wasn't in the game today. Just tried to get some reps in. I need to focus a little more on this lift, and stop missing sessions. Yeesh.

Worked in some planks and ab wheels as well. Want to start getting more conditioning in.

Press - Hypertrophy
E1RM:
H-Value: 368
BW+: 134
Weight Reps RPE
120 x 2 @8
95 x 5 @6
95 x 5 @7

[Hiphopapotamus]

Volume Block Week 4 of 6 - Afternoon Session - C6D4

BW: 171.8

I'm probably pushing my top bench single a bit too much, but I'll see if I can bring that RPE down in the next session or two and, if so, probably stay with this weight until I get it to RPE 8. If not, may need to drop the top set 10 lbs or so.

LBBS - Hypertrophy
E1RM: 314
H-Value: 321
BW+: 134
Weight Reps RPE
230 x 7 @7.5
230 x 7 @7
230 x 7 @8

Comp Bench - Strength
E1RM: 242
H-Value: 1614
BW+: 137
Weight Reps RPE
185 x 2 @6
215 x 1 @7.5
235 x 1 @9.5
190 x 5 @7.5
180 x 5 @7

SGDL - Hypertrophy
E1RM: 311
H-Value: 175
BW+: 137
Weight Reps RPE
235 x 5 @6.5
235 x 5 @6

Calf Raise - Hypertrophy
E1RM: 414
H-Value: 276
BW+: 160
Weight Reps RPE
265 x 8 @7
265 x 8 @7
275 x 10 @7

[Hiphopapotamus]

Volume Block Week 4 of 6 - Afternoon Session - C6D5

BW: 172.5

I'm probably pushing press too far, too quickly, out of sheer irritation with it. I'll hold the line here and see if I can make progress over the next week or two; if not, I should probably drop the weight a bit. At least I got 145 today, even if it was a legit @10.

Press - Strength
E1RM: 147
H-Value: 5663
BW+: 84
Weight Reps RPE
125 x 1 @7
145 x 1 @10
125 x 3 @8
115 x 5 @7.5
105 x 5 @6
105 x 8 @8

Curls - Strength
E1RM: 112
H-Value: 559
BW+: 55
Weight Reps RPE
75 x 3 @6
85 x 3 @7
95 x 4 @8.5
85 x 5 @7
75 x 8 @7.5

[Hiphopapotamus]

Volume Block Week 5 of 6 - Afternoon Session - C6D1

BW: 170.2

Top single felt better than last week, but it came to almost a complete stop mid-way up so I had to rate it @9. I think, in general, I have been overreaching on my singles since the Platening so I hope I can adjust to these levels, get the RPEs down, and then start moving forward.

I was able to bump up the heavy set of five by five lbs so at least made some progress. And, overall, the top single felt better/stronger. I also goodmorning-ed my single last week and today's single had much better form.

LBBS - Strength
E1RM: 327
H-Value: 1052
BW+: 179
Weight Reps RPE
260 x 2 @6.5
285 x 1 @7
305 x 1 @9
260 x 5 @7.5
245 x 5 @7
245 x 5 @7

Pendlay Row - Power
E1RM: 184
H-Value: 797
BW+: 100
Weight Reps RPE
125 x 5 @7
135 x 3 @7
145 x 3 @7.5
155 x 2 @7
170 x 1 @8
170 x 1 @8

Calf Raise - Hypertrophy
E1RM: 416
H-Value: 306
BW+: 173
Weight Reps RPE
285 x 5 @7
285 x 5 @7
295 x 8 @7

[Hiphopapotamus]

Volume Block Week 5 of 6 - Evening Session - C6D1

Still skipping skullcrushers for now to let my wrist get fully alright. Not sure what they will look like when I do take them up again, maybe just keep very light to start.

Touch & Go Bench - Hypertrophy
E1RM: 251
H-Value: 452
BW+: 112
Weight Reps RPE
190 x 7 @8
180 x 7 @7
180 x 7 @7.5
180 x 7 @8.5

Curls - Hypertrophy
E1RM: 108
H-Value: 353
BW+: 44
Weight Reps RPE
75 x 7 @6
75 x 7 @6
75 x 7 @6.5
80 x 7 @7.5

[Hiphopapotamus]

Volume Block Week 5 of 6 - C6D2

BW: 169.4

Press - Hypertrophy
E1RM: 138
H-Value: 475
BW+: 68
Weight Reps RPE
115 x 5 @8
105 x 5 @7
105 x 5 @7.5
105 x 5 @7.5

[Hiphopapotamus]

Volume Block Week 5 of 6 - Afternoon Session - C6D3

BW: 169.6

I thought my wrist was healing but I tweaked it again on my second set of pause bench. Decided to pack it in there. Will have to take it day-by-day for now, and be a little more aware of it while benching.

Top DL single was a knee-knocker and probably closer to @10 than 9.5. I then had to deal with a work email and by the time I got back to lifting, I was mentally done. I've overreached on the heavy singles I guess so I need to adjust next week, maybe drop to semi-heavy doubles for a few weeks.

Felt great starting today but the wheels really came off fast, physically and mentally. Just one of those days, I hope..

Conventional DL - Strength
E1RM:
H-Value:
BW+:
Weight Reps RPE
300 x 2 @6
335 x 1 @6
365 x 1 @9.5

2ct Pause Bench - Power
E1RM: 215
H-Value: 163
BW+: 103
Weight Reps RPE
165 x 5 @6
175 x 3 @6

[Hiphopapotamus]

Volume Block Week 5 of 6 - Evening Session - C6D3

BW: 170.6

I actually blew this off last night and am making it up today. Wrist is still jacked up. Even feel it doing HBBS. Need to be very careful the next few days/weeks. This is an old, recurring injury but I have not had an issue with it in many years and it wasn't until I started doing skullcrushers and using the EZ curl bar that it flared up, so I will need to re-think those.

HBBS - Power
E1RM: 242
H-Value: 758
BW+: 130
Weight Reps RPE
170 x 5 @7
185 x 3 @7
190 x 3 @7
205 x 2 @7.5
220 x 1 @7.5
220 x 1 @8

Curls - Hypertrophy
E1RM: 101
H-Value: 273
BW+: 38
Weight Reps RPE
65 x 10 @7
65 x 10 @7.5
65 x 12 @8

Calf Raise - Hypertrophy
E1RM: 429
H-Value: 276
BW+: 168
Weight Reps RPE
275 x 8 @7
275 x 8 @7
285 x 10 @7

[Hiphopapotamus]

Volume Block Week 5 of 6 - C6D4

BW: 172.3

I'm pretty in my head right now, worried about pushing too hard lately and my wrist. Wrist is still janky, giving me trouble even tying my shoes. Can't really rotate much or flex without it hurting. If I focus really hard on keeping it absolutely rigid, I am able to do some benching. It's risking benching with this but I hope if I'm careful, I can get some reps in while I heal and not de-train much.

Probably this week will be a recovery week. Just tried to get in some work today without making my wrist worse, and I will try to add volume and intensity each session as the wrist (hopefully) heals until I get back where I was.

LBBS - Hypertrophy
E1RM: 314
H-Value: 202
BW+: 134
Weight Reps RPE
230 x 7 @7
230 x 5 @7

Comp Bench - Strength
E1RM: 236
H-Value: 351
BW+: 125
Weight Reps RPE
185 x 2 @6
215 x 1 @7.5
190 x 4 @8

SGDL - Hypertrophy
E1RM: 307
H-Value: 105
BW+: 140
Weight Reps RPE
240 x 5 @7

Calf Raise - Hypertrophy
E1RM: 444
H-Value: 176
BW+: 172
Weight Reps RPE
285 x 8 @7
285 x 8 @7
295 x 10 @7

[Hiphopapotamus]

Volume Block Week 6 of 6 - Afternoon Session - C6D1

BW: 170.9

I'm officially in a recession. Just not feeling energetic, or strong, and nursing some minor injuries. All in all not feeling great physically or mentally. Just kind of fucking around now, to be honest, and trying to work through this without losing too much gainzz. It's tough right now, though. Once I lose focus, it's really hard to get anything done. I even quit after one rep on my 3rd set of Pendlay rows. Frustrating, but I hope at least that I've learned not to force things and just add more fatigue. This is the first real rough patch I've hit in almost a year, so I need to see if my new philosophy works in the bad times, too.

I also think that it was a mistake to run two Volume blocks back-to-back as I ended up doing heavy singles for too many weeks consecutively. I think I will switch back to alternating 3-week Volume and Intensity blocks, and maybe make adjustments to the Intensity block ie. cycle triples, doubles and singles. For this next block, though, I'll just return to doing some doubles on Strength day and see how that goes.

LBBS - Strength
E1RM: 313
H-Value: 425
BW+: 167
Weight Reps RPE
260 x 2 @7
285 x 1 @7.5
260 x 1 @7
225 x 5 @7

Pendlay Row - Power
E1RM: 165
H-Value: 365
BW+: 85
Weight Reps RPE
125 x 5 @6
135 x 3 @7
145 x 1 @8

Calf Raise - Hypertrophy
E1RM: 431
H-Value: 303
BW+: 178
Weight Reps RPE
295 x 5 @7
295 x 5 @7
305 x 8 @7

[Hiphopapotamus]

Volume Block Week 6 of 6 - Afternoon Session - C6D3

BW: 172.8

Not feeling great again, and I tweaked my wrist again loading DL. Trying suicide grip to get some benching in as that seems to be easier on the wrist. Trying to stay focused while I'm scuffling like this and minimize the damage.

Conventional DL - Strength
E1RM: 383
H-Value: 393
BW+: 194
Weight Reps RPE
275 x 2 @6
315 x 1 @7
335 x 1 @7.5
300 x 5 @7

2ct Pause Bench - Power
E1RM: 223
H-Value: 885
BW+: 122
Weight Reps RPE
165 x 5 @8
175 x 3 @7
185 x 3 @8
195 x 2 @8
210 x 1 @8.5

[Hiphopapotamus]

Volume Block Week 6 of 6 - Evening Session - C6D3

BW: 171.5

I never get parking tickets, and now I've gotten two in two days. Oh, and my left wrist is now hurting, too, which makes gripping a barbell fun.

Actually pushed this to today but whatevs...



HBBS - Power
E1RM: 247
H-Value: 712
BW+: 130
Weight Reps RPE
175 x 5 @7
185 x 3 @7
195 x 3 @7
205 x 2 @7.5
220 x 1 @7.5
225 x 1 @7.5

Curls - Hypertrophy
E1RM: 98
H-Value: 284
BW+: 38
Weight Reps RPE
65 x 5 @7
65 x 9 @7
65 x 10 @7

Calf Raise - Hypertrophy
E1RM: 459
H-Value: 276
BW+: 177
Weight Reps RPE
295 x 8 @7
295 x 8 @7
305 x 10 @7

[Hiphopapotamus]

Volume Block Week 6 of 6 - C6D4

BW: 172.2

Rebounded a little today, and was able to get a more-normal session in.

Bench RPE is factoring in a certain amount of wrist-jankiness, but otherwise bench feels ok. Wrist did better today, and I didn't really tweak it at all. Still not 100% and unwilling to really test it.

Haven't pressed in over a week since the wrist injury. Not sure if I want to try tomorrow, as I think that is likely to aggravate. Maybe try to get some sets in, though, just to get a little work and not atrophy completely.

I've been LPing calf raises and have finally hit a point where I need to do some warmups. I still think their utility is questionable, but they don't take much time at all and at least they are getting me used to having somewhat heavy weights on my back.

LBBS - Hypertrophy
E1RM: 314
H-Value: 300
BW+: 134
Weight Reps RPE
230 x 7 @7
230 x 7 @7
230 x 7 @7.5

Comp Bench - Strength
E1RM: 232
H-Value: 555
BW+: 125
Weight Reps RPE
185 x 2 @6
215 x 1 @8
190 x 5 @8.5
180 x 5 @8

SGDL - Hypertrophy
E1RM: 312
H-Value: 280
BW+: 139
Weight Reps RPE
225 x 3 @6
240 x 5 @6.5
240 x 5 @7

[Hiphopapotamus]

Volume Block Week 6 of 6 - C6D5

BW: 174.1

Press went ok today. Didn't push things and was able to get a little work in without aggravating my wrist. Because I was so focused on not hurting my wrist, my form, which tends to get sloppy on press, ended up being better than usual, as well. Pretty happy, all things considered.

I've gotten a little fat this week, gaining about 4 lbs. I need to get back on the stick diet-wise.

Press - Strength
E1RM: 146
H-Value: 597
BW+: 78
Weight Reps RPE
95 x 3 @6
115 x 2 @6
135 x 1 @8
115 x 5 @8.5
95 x 7 @8

Curls - Hypertrophy
E1RM: 120
H-Value: 477
BW+: 55
Weight Reps RPE
75 x 5 @7
85 x 3 @7
95 x 4 @8.5
85 x 5 @7.5
75 x 8 @7

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Afternoon Session - C7D1

BW: 171.4

Moving back to alternating 3-week Volume/Intensity blocks as I seemed to do better fatigue-wise that way. Didn't feel super energetic to start, but had a decent session despite that, although I did lose some steam as the session progressed. I think my work capacity is a little down right now, so I need to do some work on that.

LBBS - Strength
E1RM: 319
H-Value: 783
BW+: 166
Weight Reps RPE
225 x 2 @6
260 x 1 @6
285 x 2 @8
285 x 2 @8.5
260 x 3 @7
245 x 5 @7.5

Pendlay Row - Power
E1RM: 184
H-Value: 793
BW+: 99
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @7.5
170 x 1 @8
170 x 1 @8

Calf Raise - Hypertrophy
E1RM: 459
H-Value: 303
BW+: 190
Weight Reps RPE
315 x 5 @7
315 x 5 @7
325 x 8 @7

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Evening Session - C7D1

Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 379
BW+: 111
Weight Reps RPE
190 x 7 @8.5
180 x 7 @8
180 x 7 @8.5

Curls - Hypertrophy
E1RM: 110
H-Value: 301
BW+: 47
Weight Reps RPE
80 x 7 @7.5
80 x 7 @7
80 x 7 @7.5

[Hiphopapotamus]

Intensity Block Week 1 of 3 - C7D2

BW: 170.4

I felt my recent layoff on press a lot more today than I did Sunday, but the important thing is my wrist felt fine again today. I'm cautiously optimistic that I've dodged that bullet, but I will still be careful not to re-injure it.

Press - Hypertrophy
E1RM: 133
H-Value: 434
BW+: 67
Weight Reps RPE
115 x 3 @8
105 x 5 @8
105 x 5 @8

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Afternoon Session - C7D3

BW: 169.3

Deads are still off so still feeling the effects of overreach. I did have some grip issues today, which didn't help, and I was interrupted several times in the early sets by work stuff, so at least I finished a lot better than I started.

I've switched up 2 count pause bench with close grip, both for simple variety as well as to (hopefully) be a little easier on my wrist, just in case. They were harder, at the same weights, than 2 cts have been, plus I kept banging the safety. I skipped the two singles and I'll try them again next week and see if I need to drop down a little.

Conventional DL - Strength
E1RM: 382
H-Value: 663
BW+: 200
Weight Reps RPE
275 x 2 @6
320 x 2 @8
340 x 2 @8
320 x 4 @8
300 x 5 @7.5

Close Grip Bench - Power
E1RM: 214
H-Value: 725
BW+: 114
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @8
195 x 2 @9

[Hiphopapotamus]

Intensity Block Week 1 of 3 - Evening Session - C7D3

HBBS - Hypertrophy
E1RM: 243
H-Value: 978
BW+: 129
Weight Reps RPE
175 x 5 @7
185 x 3 @7
195 x 3 @7
205 x 2 @8
225 x 1 @8
225 x 1 @8.5

Curls - Hypertrophy
E1RM: 102
H-Value: 287
BW+: 41
Weight Reps RPE
70 x 9 @7.5
70 x 9 @7
70 x 10 @8

Calf Raise - Hypertrophy
E1RM: 489
H-Value: 275
BW+: 191
Weight Reps RPE
315 x 8 @7
315 x 8 @7
325 x 10 @7

[Hiphopapotamus]

Intensity Block Week 1 of 3 - C7D4

BW: 170.1

Want to start working some chinups in again. Just BW for now. Not bad considering I haven't done these in months. I think the curlzz have helped.

Chins - Hypertrophy
E1RM: N/A
H-Value: N/A
BW+: 100
Weight Reps RPE
x 5 @7
x 7 @8
x 9 @8