Patrick's Novice Log

[PatrickDB]

Monday, February 5.

Bodyweight: 164.

Today was my first day of Hanley's super special DUP programming. I'll be logging using links to my Fitbot account to avoid retyping things.

Link to today's workout: https://app.thefitbot.com/workout/55d71 ... cc1baed4f9

[michael]

How long are your rest intervals?

[PatrickDB]

How long are your rest intervals?

I was pretty lazy. Took 3-4 minutes for squats and deaflifts, maybe 3 minutes for bench. Like you I prefer long rests. Squat and bench each took about 40 minutes including warmup. Deadlifting was quicker, maybe 30 at most, probably less.

I probably could've shortened the bench rest intervals. It felt like I wasn't doing any work at all. Probably will keep squat and deadlift rests the same.

[PatrickDB]

Wednesday, February 7.

Bodyweight: 165

Workout: https://app.thefitbot.com/workout/ad3bb ... e2664622e5

I murdered 170 on the bench today. Check the link for video.

[PatrickDB]

Friday, Feb 9.

BW: 164

https://app.thefitbot.com/workout/a986c ... 034b7d8401

[BostonRugger]

Lifts look good. I remember when I first came to this board last fall you had a lot of concerns about your form. Seems like you’ve made a lot of progress on that front.

[Hanley]

SLOW OFF THE CHEST

yeah

[BostonRugger]

SLOW OFF THE CHEST

yeah

They don’t ask how. They ask how many.

Edit: didn’t watch bench before. Looked shplodey to me (?). I hear that having your spotter wear 727’s improves NME.

[PatrickDB]

Lifts look good. I remember when I first came to this board last fall you had a lot of concerns about your form. Seems like you’ve made a lot of progress on that front.

Thanks! I'm cranking up the eating, and thanks to Hanley's programming, I have first class ticket to Gainzzzville.

[Skid]

Okay. Put your arms into the rack position, and then shrug as hard as possible without letting the elbows flare out. This should help raise the chest a little better.

I'm not sure I'm understanding this suggestion unless you mean shrugging down? Shrugging up is the opposite of what you should be doing. You should retract your scapulas. The cue I use is put your shoulder blades in your back pocket.

[mgil]

Okay. Put your arms into the rack position, and then shrug as hard as possible without letting the elbows flare out. This should help raise the chest a little better.

I'm not sure I'm understanding this suggestion unless you mean shrugging down? Shrugging up is the opposite of what you should be doing. You should retract your scapulas. The cue I use is put your shoulder blades in your back pocket.

Mainly retracting them.

[PatrickDB]

Monday update.

Didn't lift today, as I am traveling for academic stuff.

Also have a nasty cold and am hoping I'm well enough to lift Wednesday.

[PatrickDB]

Will miss Wednesday also, due to airline mishaps. I have a flight home at 7 AM tomorrow, God willing.

Weight has not being going up over the past few weeks, and the trip hasn't helped. So time to up the calories. I think this is largely responsible for sub par training outcomes.

[PatrickDB]

I'm still here.

Hit a fast 180 on bench Wednesday. I think Hanley is going to peak me and we'll go for 200 soon.

Further, on the advice of my coach, I have given up back squatting. It's going to be all front squats all time the now. (For a while, at least.)

[Wilhelm]

Good. You can do all the front squats i won't be doing.

Glad to see things are going well, @PatrickDB :WeNeedANoddingSmiley:

[PatrickDB]

Good. You can do all the front squats i won't be doing.

Glad to see things are going well, @PatrickDB :WeNeedANoddingSmiley:

Thanks dude. Congrats on your meet!

I'll be back in the back squat game after I grow some quadz.

[thejosef]

Further, on the advice of my coach, I have given up back squatting. It's going to be all front squats all time the now. (For a while, at least.)

Nice. I'm so curious to try this for a couple months, but I'm too scared to give up back squatting. Good luck with it!

[PatrickDB]

Today was supposed to be hypertrophy bench day. Instead, due to some poor (great?) decision making, it became "go heavy" day. Upshot: I finally hit a 200 pound bench, with gas in the tank. I've never handled more than 180 before, and that was only once for a single. My e1RM was 190 at the start of February, and these gains are despite missing a week of training!

Thanks to @Hanley for his programming ideas and @Austin for his eagle-eyed mechanics coaching.

[Insectoid]

Nice @PatrickDB! Out of curiosity, what RPE would you say that was? You definitely had more in you.

[PatrickDB]

Nice @PatrickDB! Out of curiosity, what RPE would you say that was? You definitely had more in you.

I have no idea! Like I said, this was 20 pounds heavier than any weight I've handled previously. Hanley said he thought I was good for 210 or 215.