sean0's log

[sean0]

Hi Sean, overall impressive work esp considering how recovery-compromised you must be (and congrats on the new arrival! Mine are older and now lift with me). "ádh mór" is how you say it I think? (Had an Irish neighbor once)

Yep, literally means "big luck" but translates to "good luck". Thanks for the good wishes. This is our second kid and we were very lucky with the first, she slept well from about 2 months old. This one is crazy, just can't get her to settle into a sleep routine.

I'm pretty happy with how training is going, Didn't really think I'd get more than 4 to 6 weeks of this SBS linear progression but I think it will end up being 8 or so. Obviously my sleep is crap, but I'm controlling the stuff I can control; eating well etc. and really enjoying my training.

[sean0]

19/02/2021	sets	reps	weight	RIR
Deadlift set 1, set 2, set 3	3	3	185	1
CG Bench Press	3	5	90	2
Pause HBBS	3	8	100	3
BB Row	3	8	77.5	1

That tear in my right vastus medialis is bothering me a little again. It's only a twinge but I need to watch it. Did some high bar back squats with a pause to get some blood in there and run it through a full range of motion.

Deadlifts were heavy but my form is holding well and seems to be consistent. For the first time in a long time I feel like I can push right to the edge of my strength without losing my back position, so should be able to push this for another week or two. Rating of 1RIR is probably right but I think I could have done 2 if sufficiently motivated so more like an @8.5 third set.

[sean0]

22/02/2021	sets	reps	weight	RIR
Squat set 3	3	3	175kg	1
OHP	3	3	69	1
Pause Deadlift	2	8	120	3
Bench Press	3	8	87.5	0

Squats were tough, never felt like I was going to fail but they were all close to @9 sets, certainly the last one was an @9. Had to attend to a crying baby between set 1 and 2 which resulted in a 15 minute rest period. Second set was then a bit of a mess but the third was ok.

Changed to paused deadlifts, thought I would get to 140, but the 120 warm up felt pretty tough so I stayed there for this week. By the time I got to bench I was getting very tired and barely racked the last rep - last week at 2.5kg less that set was a breeze so definitely a tough session last night.

[sean0]

24/02/2021	sets	reps	weight	RIR
Bench Press set 3	3	3	105kg	1
Pause HBBS	3	5	120	3
OHP	3	8	55	1
Power Clean	singles to 100kg

Pretty solid bench. Video showed my ass rising off the bench a couple of inches on set 1. Managed to fix that for set 2 and 3. Moving to High bar squats for all accessory work this week cause they feel better right now - feeling some general tightness around the vastus medialis injury site on right leg and similar tightness on left leg.

Couldn't muster the energy for multiple doubles across on power clean so decided to have some fun and hit some singles at 100 to see how they felt. Felt pretty good. Might try to max out next week. Should be 110 there I think.

[sean0]

26/02/2021	sets	reps	weight	RIR
Deadlift vid	1	3	187.5	1
vid	1	2	187.5	failed 3rd
vid	1	3	180	3
CG Bench Press	3	8	92.5	2
Paused HBBS	3	8	110	3
BB Row	3	8	80	2

Fail on my second set of deadlifts. My belt has gotten a bit loose over the last few weeks, on Monday I tightened it for the last set of squats and it felt a lot better. Tried the same thing for my second set of deadlifts and I messed up my start position a bit and let the bar get forward. Could have pulled it but it would have been horrible. Did a set at 180 just to feel the movement properly again.

I'm tired this week. I'm getting a serious pump on some of the 8 rep sets which I haven't had prior to this week. I've definitely accumulated some fatigue. Going to take it easy next week. Maybe do some singles @8 and reasonably light backoffs. I may still try to set a new 3RM on Overhead press as it's the one lift that still feels pretty easy right now.

This marks the end of my SBS linear progression. Progression went like this:

	week 1	week 7	increase
Squat	3x142.5kg	3x175kg	22.81%
Bench	3x82.5	3x105	27.27%
Overhead Press	3x57.5	3x69	20.00%
Deadlift	3x160	3x187.5	17.19%

Looks pretty good on paper. It does feel like there was lots of progress - though it has to be said those week 1 weights were pretty comfortable. Overall I'm very happy. After an easy week next week I'm hoping to have some guided programming in place so hopefully I can continue towards and past previous strength levels.

[sean0]

01/03/2021	sets	reps	weight	RIR
squat	1	1@8	187.5kg	2
	3	3	152.5
OHP	1	1@7.5	75	2
	3	3	60
Pause Deadlift	2	5	140
Bench Press	2	8	82.5

First session of deload week. Took singles @8 on both squat and OHP. Squat was pretty much as expected, OHP quite a bit stronger so I undershot a bit, cut it at @7.5 in the interest of time. Most of the programming I'm looking at involves taking singles like this so I'm trying to get a feel for it. Seems to take a long time but maybe I'll get faster as I get better at estimating where I need to get to.

[sean0]

03/01/2021	sets	reps	weight
Bench	1	1 @8	110kg
	3	3	90
Paused HBBS	2	5	125
OHP	2	8	55
BB Row	3	10	55

Second deload session. Bench single at 110kg was an @8, thought there might be a bit more but it wasn't there last night. Dropped power cleans for this week. I was definitely carrying more fatigue into this week than I thought, hopefully I can get rid of it by the end of the week.

[sean0]

05/03/2021	sets	reps	weight
Deadlift	3	3	160
CG Bench Press	2	5	87.5
HBB squat	2	8	115
BB Row	3	8	70

Last deload session. No singles as I was short on time. Next onto the Bridge 3.0 which I purchased one black Friday several years ago. I'll only be doing 2 to 3 weeks of this but it should do what I need for now.

[sean0]

08/03/2021	reps	weight	RPE
Squat	4	165kg	@7
	4	170	@8
	4	175	@9
Bench Press	4	95	@7
	4	100	@8
	4	102.5	@9
Paused Deadlift	5	135	@7
	5	140	@8
	5	142.5	@9

Day 1. Relatively short workout, volume is kinda low so I think this is a low stress week. Might be slightly undershooting RPE on the top sets. Part of what I'm trying to do here is dial in my RPE estimation.

[sean0]

10/03/2021	reps	weight	rpe
2ct Paused HBBS	5	110kg	6.5
	5	120	8
	5	127.5	8.5
OHP	4	66	7.5
	4	68	8.5
	4	69	9.5
Pendlay Row	10	80	7
	10	90	8
	10	95	10

Second session. All good, still figuring out RPE a bit. Mostly got it right. Turns out my custom cycle from data driven strength has arrived a bit sooner than expected so this will be the only week of the bridge. Starting DDS 12 week cycle on Monday.

Overall it feels like I'm doing very little this week. Probably good as a wash out before next week. At the end of the SBS linear progression I was definitely carrying a lot of fatigue, and it took about a week to feel fresh and hungry for work again. Feeling good now and excited to see where I get in the next 12 weeks.

[sean0]

12/03/2021	reps	weight	rpe
Deadlift	4	170	7
	4	170	7
	4	170	8
Pin Bench	5	80	7
	5	80	7
	5	80	7.5

Last session of the week, little bit of deadlift and pin bench. Deadlifts feeling really good form wise. Pin bench is new to me and I just wanted to figure it out a bit.

[sean0]

15/03/2021	reps	weight	rpe
Deadlift	3	167.5	5
	6	150	6
	6	150	6
SL Deadlift	10	90	5
	10	100	7
Bench Press	3	95	5
	6	90	6
Moderate Grip Larsen Press	10	60	5

First session of this 12 week cycle. Looks like a pretty gentle introduction. Couple of new lifts to figure out - haven't really (intentionally) done SLDLs before and overshot RPE a little on the top set. E1RMs up a little, which might be expected after some recovery over the past 2 weeks.

[sean0]

16/03/2021	reps	weight	rpe
OHP	3	62.2	5.5
	6	57.5	6
Behind Neck OHP	10	40	6
Chins	18 in 5 mins
Arms	lots

Lunchtime session. This is new to me but was fun and quick

[sean0]

17/03/2021	reps	weight	rpe
Squat	3	160kg	6
	6	140	5
	6	140	6
HBBS	8	110	5
CG Bench	5	85	5
	7	80	6
	7	80	6

First squat session on the new program and first time squatting in 10 days which is a bit unusual for me at this stage. Squats felt a bit stiff but ok, low back surprisingly tired after Monday. High bar actually felt very very good. Have very good leverages for squatting and I sometimes wonder if I would be better off just switching to High bar.

[sean0]

18/03/2021	reps	weight	rpe
OHP	5	60	6
	5	60	7
Behind Neck OHP	8	42.5	6
BB Row	8	60	5
	8	60	5
	8	60	6
Arms	lots

[sean0]

19/03/2021	reps	weight	reps
2ct Paused Deadlift	1	150	5
	5	135.5	6
Pin Bench	1	85	5
	5	77.5	5
	8	65	5
2ct Paused Squat	1	135	5
	5	120	5

Good end to the first week. Things ramp up over the next two weeks, looking forward to seeing how it works out.

[sean0]

22/03/2021	sets	reps	weight	RPE
Deadlift	1	3	170	5.5
	3	6	155	6, 6.5, 7
Control Ecc SLDL	1	8	102.5	6
Bench Press	1	3	97.5	5.5
	2	6	92.5	6, 6.5
Mod Grip Larsen Press	1	10	65	7

Start of the second week, volume picking up a bit but still feels ok.

[sean0]

23/03/2021	sets	reps	weight	RPE
OHP	1	3	65	6
	2	6	61	6.5, 7
Behind neck OHP	1	10	42.5	7
Chins	20 in 5 mins
Arms	lots

[sean0]

24/03/2021	sets	reps	weight	RPE
Squat	1	3	162.5kg	6
	3	6	147.5	6,7,7
HBB Squat	1	8	120	6
CG Bench Press	1	5	87.5	5.5
	3	6	85	6.5,6.5,7.5

Squats feeling good for the first time in a while. Realised I was breaking at the hip just before the knees, so getting a weird shin angle. This was putting strain around my lower quad and is probably why I popped the vast med back in January. Tried concentrating on simultaneous breaking of the hip and knee and feels much better.

[sean0]

26/03/2021	sets	reps	weight	RPE
2ct pause deadlift	1	1	152.5	5
	2	5	140	6, 6
Pin Bench	1	1	87.5	5
	2	5	82.5	6, 7
2ct pause squat	1	1	137.5	5
	2	5	125	6, 7