Michael's Log

[michael]

I have velocity data from a bunch of AMRAP squat sets with loads between 70-88%.

My RPE maps to velocity consistently across all the loads.

@7 = .35
@8 = .3
@9 = .25
@10 < .2

My slowest successful squat rep was .174.

[michael]

2020-12-13

Body Weight: 186.1

Squat
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
355 x 2
355 x 2

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

SquatShow

This workout felt great.

[JohnHelton]

What does your program look like, Michael? I’m use to seeing brutally high RPEs on your last set. Are you embracing the lower RPE, set volume approach?

[michael]

What does your program look like, Michael? I’m use to seeing brutally high RPEs on your last set. Are you embracing the lower RPE, set volume approach?

I’m running the squat and deadlift portion from the Montana Method: 12 Session General Strength.

I’m running a modified Average To Savage reps to failure for presses.

It’s hard to let go of the high effort sets. These workouts feel like a warmup.

The last time I tried MM it was really hard on me, but I was going too heavy. Going too heavy for eight sets of three is a disaster.

[michael]

2020-12-15

Body Weight: 186.1

Bench Press
255 x 3
255 x 3
255 x 3
255 x 3
255 x 6

Inverted Row
18" x 8
18" x 8
18" x 8
18" x 8
18" x 10

Bench PressShow

[michael]

2020-12-16

Body Weight: 186.1

Deadlift
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3
425 x 3
425 x 2
425 x 2

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

DeadliftShow

Today was weird. The first set of deadlifts was way too slow for a light triple (.34), but each set kept getting faster. My last rep was the fastest (.45).

[JohnHelton]

I found deadlifts to be the same way from a velocity standpoint. They were really unpredictable until I actually got to very high RPEs.

[mbasic]

Today was weird. The first set of deadlifts was way too slow for a light triple (.34), but each set kept getting faster. My last rep was the fastest (.45).

I'm not surprised by this.
You (your body) learn as you go along I guess, and you might get warmer.
If the loads are correct I would guess this is what is supposed to happen.

I was doing 15 heavy OHP singles (90%1RM) on one minute intervals.
Reps 6-9 were the best, easiest, fastest ones.

[michael]

2020-12-17

Body Weight: 186.1

DB Press
60 x 4
60 x 4
60 x 4
60 x 4
60 x 8

Chins
- x 6
- x 6
- x 6
- x 6
- x 9

Dips
- x 11
- x 11
- x 11
- x 12

[cole]

2020-12-16

Today was weird. The first set of deadlifts was way too slow for a light triple (.34), but each set kept getting faster. My last rep was the fastest (.45).

this seems common. my first rep is the slowest for DL for doubles or triples

[michael]

2020-12-18

Body Weight: 186.0

Squat
370 x 3
370 x 3
370 x 3
370 x 3
370 x 2
370 x 2
370 x 2
370 x 2

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

SquatShow

Squats were slower than I expected. I may have underestimated how much fatigue the snow removal created.

[michael]

2020-12-19

Body Weight: 186.0

Bench Press
275 x 2
275 x 2
275 x 2
275 x 2
275 x 4

Inverted Row
18" x 8
18" x 8
18" x 8
18" x 8
18" x 10

Bench PressShow

[michael]

2020-12-21

Body Weight: 185.8

Deadlift
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2
465 x 2

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

DeadliftShow

I was able to hit my target rep speed today without dropping down to singles.

For some reason my legs are feeling beat. I don't know why. This program should be easier. Maybe it is caused by focusing on faster reps?

[michael]

2020-12-22

Body Weight: 185.6

DB Press
52.5 x 6
52.5 x 6
52.5 x 6
52.5 x 6
52.5 x 11

Chins
- x 6
- x 6
- x 6
- x 6
- x 9

Dips
- x 11
- x 11
- x 11
- x 13

[michael]

2020-12-23

Body Weight: 185.4

Squat
405 x 1
445 x 1
280 x 8
280 x 8
280 x 8
280 x 8
280 x 6
280 x 6
280 x 5
280 x 5

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

SquatShow

Today was miserable. The workout was stupid long and miserable. Per my heavy single strength is tanking.
I don't find lower RPE training effective or less fatiguing.

[michael]

2020-12-24

Body Weight: 185.5

Bench Press
245 x 4
245 x 4
245 x 4
245 x 4
245 x 7

Inverted Row
18" x 8
18" x 8
18" x 8
18" x 8
18" x 10

VideoShow

[michael]

2020-12-25

Body Weight: 185.6

Deadlift
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1
445 x 1

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

[michael]

2020-12-27

Body Weight: 185.3

DB Press
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 9

Chins
- x 6
- x 6
- x 6
- x 6
- x 9

Dips
- x 11
- x 11
- x 11
- x 13

[michael]

2020-12-28

Body Weight: 185.1

Squat
385 x 3
385 x 3
385 x 2
385 x 2
385 x 2
385 x 2
385 x 2
385 x 1
385 x 1

Single Calf
60 x 6
60 x 6
60 x 6
60 x 7

SquatShow

RPE was creeping close to @8 on some of these sets. I should have switched to singles a set sooner.

[michael]

2020-12-30

Body Weight: 184.6

Bench Press
265 x 3
265 x 3
265 x 3
265 x 3
265 x 5

Inverted Row
18" x 8
18" x 8
18" x 8
18" x 8
18" x 10

VideoShow