Scott's log

[nkupianist]

4.27 workout (body weight: forgot to measure)
Deadlift w/belt:
335 x 5 @ 6 (assigned RPE: 6)
355 x 5 @ 7 (assigned RPE: 7)
375 x 5 @ 8 x 2 sets (assigned RPE: 8)
375 x 5 @ 8.5 (assigned RPE: 8)
365 x 5 @ 8 (assigned RPE: 8)
Not my best day in a few respects. After a few sets, I had to switch to straps. Trying hook again, and it's killing me: our bar is probably 29mm and I have smallish hands. Back fought me on getting extended during last couple sets too. I think I'm still adjusting to this much volume.

Incline:
225 x 4 @ 7 (assigned RPE: 7)
250 x 4 @ 8.5 (assigned RPE: 8)
255 x 4 @ 9 x 2 sets (assigned RPE: 9)

Squat, no belt:
280 x 4 @ 7 (assigned RPE: 7)
285 x 4 @ 8 (assigned RPE: 8)
290 x 4 @ 9 x 2 sets (assigned RPE: 9)

[nkupianist]

3.30 workout (body weight: 196.4)
Squat w/belt:
325 x 5 @ 6 (assigned RPE: 6)
335 x 5 @ 7 (assigned RPE: 7)
340 x 5 @ 8 x 3 sets (assigned RPE: 8)
340 x 5 @ 8.5 (assigned RPE: 8)
Dealing with some knee cave issues on these. Going to try bringing my stance in and using some cues from Cody.

Competition bench:
260 x 5 @ 6 (assigned RPE: 6)
265 x 5 @ 7 (assigned RPE: 7)
270 x 5 @ 8 x 4 sets (assigned RPE: 8)

Rack pull:
395 x 4 @ 7 (assigned RPE: 7)
405 x 4 @ 8 (assigned RPE: 8)
410 x 4 @ 9 x 2 sets (assigned RPE: 9)
410 x 4 @ 10 (assigned RPE: 9)
Last set was ROOUGH. Glad I didn't video it to avoid having to watch what I suspect was very rounded pulling.

[nkupianist]

5.1.18 GPP workout
Did a total of 45 chins in 7 mins.
Did a total of 4:30 out of 7 min planking. This should be up to 5:00 soon - alternating 60s on and :30s off. At that point, I'll start reducing rest periods further.
Did 30 mins moderate pace on elliptical.

[nkupianist]

5.2.18 workout
Press w/belt:
155 x 5 @ 6 (assigned RPE: 6)
165 x 5 @ 7 (assigned RPE: 7)
175 x 5 @ 8 x 2 sets (assigned RPE: 8)
175 x 5 @ 9 x 2 sets (assigned RPE: 8)

3/0/3 Tempo squats:
190 x 8 @ 6 (assigned RPE: 6)
210 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 x 3 sets (assigned RPE: 8)

Barbell rows:
190 x 8 @ 6 (assigned RPE: 6)
210 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 8 x 3 sets (assigned RPE: 8)

[nkupianist]

5.3 GPP
Chins: 43 reps total. Made these stricter though - going to try to keep them more strict and rebuild total reps toward 50.
Planks: 4:30 of 7:00 spent "on"

[nkupianist]

5.4.18 workout
Deadlift w/belt:
340 x 5 @ 6 (assigned RPE: 6)
355 x 5 @ 7 (assigned RPE: 7)
375 x 5 @ 8 x 4 sets (assigned RPE: 8)
Happy with this. I'm allowing myself some strap usage on these when it's volume-heavy. I think I'm about to throw in the towel and just mix my grip. As a musician, I care more about my thumbs than my bicep anyway.

Incline:
225 x 4 @ 7 (assigned RPE: 7)
250 x 4 @ 8 (assigned RPE: 8)
255 x 4 @ 9 x 3 sets (assigned RPE: 9)

Squat, no belt:
275 x 4 @ 7 (assigned RPE: 7)
285 x 4 @ 8 (assigned RPE: 8)
295 x 4 @ 9 x 3 sets (assigned RPE: 9)

[nkupianist]

5.7.18 workout

Squat w/belt (much thanks to @Cody for the form advice last week - a slightly narrower stance did in fact fix much of my knee tracking issue)
335 x 4 @ 6 (assigned RPE: 6)
345 x 4 @ 7 (assigned RPE: 7)
350 x 4 @ 8 x 4 sets (assigned RPE: 8)

Competition Bench:
270 x 4 @ 6.5 (assigned RPE: 8)
275 x 4 @ 8 (assigned RPE: 8)
280 x 4 @ 8 x 4 sets (assigned RPE:8) this seems to be a trend lately - my bench form doesn't click until the final sets, screwing up my RPEs on earlier sets

Block pulls:
395 x 4 @ 7 (assigned RPE: 7)
405 x 4 @ 8 (assigned RPE: 8)
410 x 4 @ 9 x 3 sets (assigned RPE: 9) Quite happy with these. Last week I did the same weights but by set 3, they were bone on bone.

Unfortunately, I had to skip the remainder of the training week due to a respiratory illness. I plan to knock out a pure maintenance workout consisting of 3 x 5s for the big 3 this coming Friday or Saturday to avoid crippling DOMS when I resume programming Monday. My goal will be to replicate or exceed the 5.7 workout and repeat the programming week since I only got one of the 3 lifting sessions completed. Mostly better now - just getting my calories and energy back up.

[Cody]

Squat w/belt (much thanks to Cody for the form advice last week - a slightly narrower stance did in fact fix much of my knee tracking issue)

Cheers!

[nkupianist]

Update: Not pleased about it, but still in a layoff. My plan was to go in yesterday or today and knock out some lighter lifts to lessen DOMS next week. I'm still unable to execute a valsalva without a really high probability of triggering a coughing fit with weight on my back. Too high a risk/reward ratio. Oh well - to my memory, this is the first instance of not showing up to the gym for planned sessions in about a year.

I'm essentially better, but my airways are so irritated that I'm prone to massive coughing fits. I have a very mild case of asthma that rarely is an issue, but it makes respiratory illnesses significantly worse than they would be otherwise. I'm taking coughing meds around the clock to knock down that cough reflex.

I'm at least showing up to the gym Monday to do what I can - if all goes well, I'll be repeating/exceeding last Monday's lifting. In the meantime, I'm going to use today to start work on a deadlift platform I'm building for my gym - pretty excited to have one. Doing a 3-layer but modular design in which the center and the two rubber-topped sides are 3 separate pieces, making for easier portability: gym owner's preference. I got all my cut plywood yesterday and will start working on staining and polyurethane coating the top 4 x 4 piece today.

Ready to train again!

[nkupianist]

5.12 workout
This was not an optimal workout. Still recovering, and it showed in my performance. I'm also still adjust psychologically to the idea of autoregulation on a bad day. I should have titrated my squats down and I didn't.

Squat w/belt:
335 x 4 @ 7 (assigned RPE: 6)
345 x 4 @ 8 (assigned RPE: 7)
350 x 4 @ 8 (assigned RPE: 8)
350 x 4 @ 8.5 (assigned RPE: 8)
350 x 4 @ 9 x 2 sets (assigned RPE: 8)

Still some knee cave issues. Some more help from Cody has led to the conclusion that I probably have very weak quads and am shifting over to my hips with high intensity.

Competition bench:
270 x 4 @ 7 (assigned RPE: 6)
275 x 4 @ 8 (assigned RPE: 7)
275 x 4 @ 8 x 4 sets (assigned RPE: 8)

Block pulls:
395 x 4 @ 7 (assigned RPE: 7)
405 x 4 @ 8 (assigned RPE: 8)
410 x 4 @ 8 (assigned RPE: 9)
410 x 4 @ 8.5 (assigned RPE: 9)
410 X 4 @ 9 (assigned RPE: 9)

Quite happy with pulling progress so far this block. It's not off the floor, but I think a 500 pound block pull is very close based on my E1RMs.

[nkupianist]

Note: skipping GPP this week, at least the first workout, if not both. Lungs barely handled yesterday's lifting. I'm afraid if I push them too hard I'll end up having to skip more training sessions altogether.

[nkupianist]

5.16 workout
Still recovering from the layoff. This workout killed me. As of this morning (5.18), I weigh 191. I've lost a fair amount of weight. Probably a combination of my cut and the layoff. I'm also working on reducing rest time between sets, which showed by the time I got to rows here. I'm cutting anyway, so I might as well take the one-time strength hit and get my conditioning up. The 3 hour marathon training sessions got ridiculous.

Press w/belt:
165 x 4 @ 6 (assigned RPE: 6)
175 x 4 @ 8 (assigned RPE: 7) (this is where I should have DTP and deloaded but nope)
185 x 3 @ 10 (assigned RPE: 8, assigned reps: 4) still learning to check my ego at the door on press w/RPE training.
175 x 4 @ 8 (assigned RPE: 8)
175 x 4 @ 8.5 (assigned RPE: 8)
175 x 4 @ 9 (assigned RPE: 8)

Front squat (note: I made a substitution here for tempos. After talking with Cody, I saw no reason to keep doing tempos, which I can still go horizontal on and use hips with, over front squats, which I desperately need)
still figuring out which rack position I want to use. Did an Oly rack position till last set, which I did "genie style". Most wrist pain with the front rack is caused by a horizontal torso due to my woefully weak quads
135 x 6 @ 6 (assigned RPE: 6)
145 x 6 @7 (assigned RPE: 70
155 x 6 @ 9 x 2 sets (assigned RPE: 8), this was caused by tilting of my torso. Still working on this.
155 x 5 @ 10 (assigned RPE: 8), again issue here was torso angle causing the bar to shift. I suspect this cleans up quickly as I get more efficient at the lift.

Rows:
190 x 8 @ 6 (assigned RPE: 6)
210 x 8 @ 7 (assigned RPE: 7)
225 x 8 @ 10 (assigned RPE: 8)
210 x 8 @ 8 (assigned RPE: 8)
205 x 8 @ 9 x 2 sets (assigned RPE: 8)

again, the rows dip was probably half due to the layoff, half due to decreased rest times. I tried to not allow over 3-4 mins between sets of these.

[nkupianist]

5.18 workout:
BW down to 191.6!

Deadlift w/belt:
350 x 4 @ 6 (assigned RPE: 6)
365 x 4 @ 7 (assigned RPE: 7)
385 x 4 @ 8 (assigned RPE: 8)
380 x 4 @ 8 x 2 sets (assigned RPE: 8)
380 X 4 @ 8.5 (assigned RPE: 8)

Incline:
235 x 4 @ 7 (assigned RPE: 7)
260 x 4 @ 8 (assigned RPE: 8)
260 x 3 @ 10 (failed #4) (assigned RPE: 9)
260 x 4 @ 9 (assigned RPE: 9)
260 x 3 @ 10 (failed #4) (assigned RPE: 9)
Still figuring out incline form - not something I've gone heavy with much.

Squat, no belt:
I kept the weights a bit low and RPEs high in order to keep knee tracking stricter.
275 x 4 @ 7 (assigned RPE: 7)
285 x 4 @ 8.5 (assigned RPE: 8)
at this point, bracing was off and knees were starting to come in, so...
275 4 @ 9 x 3 sets (assigned RPE: 9) again, these are only a 9 if I count form - I could not have done over 1 more rep without the knee issue getting bad.

[nkupianist]

5.22.18 workout
Squat w/belt:
385 x 1 @ 8.5 (assigned RPE: 8)
Note: was stupid and did a 405 single after. Was a solid 9-9.5. Messed up subsequent sets
350 x 4 @ 9 (assigned RPE: 8)
335 x 4 @ 8 (assigned RPE: 8)
325 x 4 @ 8 (assigned RPE: 8)

Squat is suffering lately. Was told on IG it might be leverages from the cut. Everything feels off, and my weight never feels controlled and centered.

Competition bench:
300 x 1 @ 8 (assigned RPE: 8)
275 x 4 @ 8 x 3 sets (assigned RPE: 8)

2 ct paused deadlift:
385 x 1 @ 8 (assigned RPE: 8)
365 x 3 @ 9 x 2 sets (assigned RPE: 9)

[nkupianist]

Update.

Realizing the nomenclature for my previous log entries, involving Assigned RPE in addition to actual RPE and such, was overkill, and as a result I'd put off log posts way too often. I'm going to try to catch up my backlogged workouts here this weekend using a quicker notation. I was initially going to just post links to the sheets I used, but that would ultimately amount to giving away Barbell Medicine templates that they're trying to sell, so I won't do that.

Summary of progress lately: after wrapping up HLM (the BBM version) in late June, I started the GPP/Hypertrophy bias program June 25th. I've gained a lot of additional proficiency and work capacity with respect to higher volume. I've also significantly recomped - scale weight loss looks anemic (5 pounds max depending on time of day), but my pants fit differently, my upper body looks bigger, etc. The volume has really worked, combined with increased conditioning efforts. I've used the time to really hone squat form, which had been getting messy. I've also been tweaking my pull, which still often gets round. The end result, both in terms of lifts and bodyweight, is flat to slightly better numbers, but there's a lot of progress that those numbers are masking. My highbar squat is much cleaner, and I'm working on relearning low bar.

I'm taking my first stab at programming by running a modified version of the GPP/Hypertrophy program, with a slight bias toward strength toward the end. I kept the basic shell but switched some exercises and altered some of the volume/intensity. I'm on week 3 of 7 of that, and I'm definitely feeling like I've hit the wall using 8s and 6s for all my sets. Next week marks the beginning of the rep taper/peak, and I'm incredibly ready for that. So far, my only programming lesson learned is that I should have built in a recovery week or two at minimum and avoided the 6s/8s for a while at maximum. I think that after 7 weeks of 6s, I'd mostly exhausted my gains on them, and the last 3 weeks have just felt like slogging through mud for not a lot of return.

I plan to really beef up my reading about auto-regulated programming via RTS, along with the logs of some of those I respect who do their own programming (such as Austin). I'll do my best to log tonight's workout, along with all future workouts, using a more sustainable, less unwieldy system.

If you made it this far, thanks for reading my novel.

[Wilhelm]

Good stuff, @nkupianist
Lots of good results.

[nkupianist]

Good stuff, @nkupianist
Lots of good results.

Thanks man. It's been one of those blocks where a lot of the progress isn't as quantifiable based on raw lifting #s as I'd like, but I know the conditioning, fat loss and form honing will pay dividends later.

[nkupianist]

@Wilhelm I'm bad about falling off the forum for a month then re-emerging and trying to quickly catch up on happenings, but looks like you have a meeting coming up? Best of luck with the prep! And after catching a few of the more bummed out posts, what you're doing is doubtlessly pretty amazing at 56 - keep it up and don't undersell yourself, man. You're killing it.

[Wilhelm]

Thanks, Scott.
I definitely overreacted to what are common occurences in training.
I'd like to have a little more of an "Ok, well that didn't work exactly as i wanted it to" attitude.

I have to remember the pace of gains will not be the same as i approach the end of my second year.
Trying to string together these extra long cycles for squat and bench is revealing good information though.
The lifts are responding differently.
I won't clutter your log with those observations, but i'm just gathering knowledge of myself and moving on with it.

Hope your explorations continue to be fruitful.

[nkupianist]

@Wilhelm no cluttering - at least entries are going into my log today, which is better than the last few months, haha.
Yeah, I'm at a similar point in my training, and although I probably leave some gains on the table by not quite going hard enough with respect to squats, my gains have slowed down a lot.

I think Mike Tuscherer is the best example of taking successes/failures as data points and not personal failings/successes. He discusses everyone's training, including his own, like an impartial scientist. I admire that.