From Little Acorn to Mighty Oak

[acorn1293]

Did a press session Saturday and some chins for 7'.

7/6/2020 209.2
Montana Method!!
C1W1D1
Squat ws 255x5rx6s 2' rest; bar speed didn't slow much and this wasn't too difficult.

Bench ws 197.5x5rx7s 2' rest; bar speed slowed a little on the final set maybe around 7 RPE.

Chins 10' Density Block x9, 11 sets of 3

Shoulder ER with micro band doubled x10, single x15; I hate these but my left shoulder has been a little clicky and figured adding these in might not hurt. My left shoulder was weaker than my right too so evening them out may help.

Total session time: 1 hour 15 minutes
Surprised by how well this session went since I'm running on low sleep and started my clinical rotation today. I'm really excited to try Wednesdays session.

[acorn1293]

7/8/20 208.2
MM C1W1D3
Squat worked up to 327.5x1@7-7.5

Bench up to 257.5x1@~8 then CGBP 182.5x8rx2s 2' timer

DL up to 345x1@7 (possibly even less), 290x4x5 2' timer

Band ER micro 2x15 1x12 no rest just switching arms

Wow that deadlift single flew up. I used the same warm up progression as squats so maybe less reps leading up to the actual workset helped along with squats being an easy day today.

[acorn1293]

7/10/20 207.2
MM C1W1D5
Squat ws 292.5x3rx5s 3' timer

Bench ws 225x3 TnG & x1 Comp Pause 4 sets 3' timer

Beltless SGDL 212.5x5x4 2' timer

Time: 1 hour 20 minutes

[acorn1293]

7/11/20 206.6
MM C1W1D6
Press 160x1@8.5, 7' denisty block 127.5 x3rx5s, x2x3, x1

Chins 7' density block x10, x3x8

Band ER micro 2x15, 1x12

Time: 45'

First week down! Changed my press form from floating above my collar bones to resting on them and from using hip thrust to starting with a slight lean back and no thrust. Feels much more natural and stronger.

[Wilhelm]

Good stuff, Acorn/Oak . \o/

[acorn1293]

Thanks! I've actually been excited for these workouts and don't feel beat up like I was starting to with SSLP. Soreness has been in my muscles and not my joints so hopefully thats a good sign.

[acorn1293]

7/13/20 208.4 (girlfriend's scale from here on out which runs a pound or 2 high)
MM C1W2D1
Squats 275x4rx3s, x3rx4s 2' timer

Bench 210x4x3, x3x4 2' timer

Chins 7' Density Block x10, x4x3, x3x5

Band ER Prehab

Session Time: 1 hour 20 minutes

I'm not actively trying to lose weight but now that I'm on my feet most of the day in clinic and not on my butt in a classroom I won't be shocked if my bodyweight slowly creeps closer to 200lbs over the next few months.

[acorn1293]

7/15/20 207.8
MM C1W2D3
Squat 337.5x1@8ish

Bench 267.5x1@8.5-9, CGBP 182.5x8rx2s 2' timer

Deadlift 355x1@7, 307.5x4x5 3' rest

Everything felt strong today. Gonna add 1 set to the CGBP next cycle on week 1. Deadlift freaking flew up again today. Looking at the videos it looked to be about the same speed as last week's single too. I'm gonna add 2% to squat and bench next cycle and add 10# to deads (~3%).

[JohnHelton]

Amazing what good programming can do.

[acorn1293]

Lol you ain't kidding. Workouts have been pretty short, I don't feel like I'm beating the hell out of my joints, and I'm still getting to lift heavier weights which is more in line with my goals right now. Way better than running out SSLP and then doing a 4 day TM split like I originally considered.

[acorn1293]

7/17/20 207.6
MM C1W2D5
Squat 300x3rx3s, x2x3 3' rest; lower back and hamstrings were a little sore from deadlifts Wednesday. Strength day seems to be the toughest day for me and I think maybe some fatigue from deadlift is the reason why.

Bench 230x3x4, x2x2 3' rest; about 1 second pause on the first rep of every set.

Beltless SGDL 230x5x4 2' timer; moved my hands out a little more than last week but these still moved pretty fast.

Time: 1 hour 25 minutes

[acorn1293]

7/18/20 208.0
MM C1W2D6
Press 10' Density Block 127.5 x5, 4, 3, 3, 2, 2, 2, 2, 2, 2

Chins 7' Density Block x10, 4, 4, 4, 4, 3, 3, 3, 3

Band ER micro 2x15, 1x13

First cycle done! The only real changes I've made to the template are move press days to the end of the week (adding some chins as well) and an over warmup of 105% of work set weights for squat and bench on hypertrophy and strength days. I find this helps me mentally to move the actual work set weights more explosively. On to cycle 2 on Monday!

[acorn1293]

7/20/20 207.2
MM C2W1D1 372.5/285/395
Squat 260x5rx6s 2' rest; easy (minimal bar speed slow down)

Bench 200x5x7 2' rest; easy

Chins 10' Density Block x10,4,4,4,4,4,3,3,3,3,3

Band ER same as last time

Time: 1 hour 20 min

Surprisingly good workout considering I got 2 hours of sleep last night. Waking up at different times for clinic is fucking my sleep schedule up. I also think I've been over hydrating because I must've pissed every 30 minutes from 10pm to 3am last night (full stream too...I know TMI). Gonna cut back on the water a little especially later in the evening. Hopefully I sleep better tonight and the rest of the week.

[acorn1293]

7/22/20 206.8
Squat 335x1@8

Bench 262.5x1@8, CGBP 185x8rx2s 2' timer

Deadlift 355x1@7.5, 297.5x4x5 2' timer

Band ER

Time: the usual

Kinda disappointed with today because the bar speed seemed slow on squats and deadlifts and the weights felt heavier than last week. Probably just a little fatigues and just an off day. Bench moved well at least.

[Wilhelm]

Yep. Off days are real.

That sleep shortage may still be affecting you as well.

Good work.

[acorn1293]

7/24/20 206.6
MM C2W1D5
Squat 297.5x3rx5s 3' timer

Bench 227.5x3 TnG & x1 Comp for 4 sets 3' timer

Beltless SGDL 218.5x5x4 2' timer; moved grip out again so hands were a thumb length outside of the rings.

Time: usual

[acorn1293]

7/25/20 207.6
Press 162.5x1@9-9.5, 7' Density Block x4,3,3,3,2,2,2,2

Chins 7' Density Block x11,5,5,4,4,3,3,2,2

Band ER micro x20,15,10

Time = 40'

[acorn1293]

7/27/20 206.6
Squat 280x4rx3s, x3x4 2' timer

Bench 215x4x3, x3x4 2' timer; I may have done an extra set of triples because I lost count...oops

Chins 7' Density Block x11,5,5,4,4,4,3,3

Band ER same

Time: 1 hour 25 minutes

[acorn1293]

7/29/20 206.4
Squat 345x1@7.5

Bench 270x1@8 or less; flew up today. CGBP 185x8rx3s 2' timer

Deadlift 365x1@7.5, 315x4x5 3' timer

Band ER same

Time: 1 hour 30 minutes

I'm basing the rpe off of rep speed while watching the video and feel. It usually feels slower than it looks.

[acorn1293]

7/31/20 206.6
MM C2W2D5
Squat 305x3rx3s, x2x3 3' rest

Bench 232.5x3x4, x2x2 (pause 1st rep of each set) 3' rest

Beltless SGDL 237.5x5x4 2' timer; grip was giving out towards the end of each set.

Time: 1 hour 25ish minutes