Byrd House of Gainzzz

[AaronB]

4/11/18

Worth noting today, either I'm targeting too high of a stress application on Mon/Tues and it's carrying in to Wednesday maybe having just Sunday off before getting back on regular schedule was the issue. Squats moved slow; bench felt somewhat heavy even though load wasn't too high.

Squat: 370 (~85%) x 2 x 5; Probably about right, just felt heavy. In the RPE 7 range, maybe up to 7.5.

Bench: 230 (~85%) x 2 x 5; First set was a little off, but getting back in the groove after not having benched alot recently.

(ETA) Conditioning: Assault Bike 30s High / 60s Low x 7

[AaronB]

4/13/18

Squat: 345 x 4 x 5

Bench: 215 x 4 x 6

Deadlift: 370 x 4 x 4; 1st set pulled hook grip then with straps.

Deadlift seems to be improving well. These all moved nicely. E1RM is somewhere around 475. Squat seems to be struggling to make it back to meet performance. Will find out in a few weeks when I go for a few heavy singles.

[AaronB]

4/16/18

SSB Squat: 285 x 5 x 5; Almost wasn't feeling it today, but got through 1st set and they all got better from there. All around RPE 6.5-7 max.

Bench: 210 x 4 x 7

Cond: Assault Bike 30s / 60s rest x 8 reps

[AaronB]

4/17/18...I hate training in the morning.

Press: 140 (~75%) x 5 x 3 then 4 x 4

SGDL: 285 x 5 x 5

Barbell Curl: 60 x 8 x 5

LTE: 80 x 8 x 5

[Wilhelm]

Hope the upcomig "testing" shows you are on the right path.

Looks like you've put good thought into it, and clearly good work. +++

[AaronB]

4/18/18

Squat: 385 x 1 x 5; all around RPE 7-7.5, but can’t quite keep bar over mid foot...wants to go forward.

Bench: 250 x 1 x 6; all around RPE 7-8

Cond: Assault Bike for 15 min (LISS)

[AaronB]

Hope the upcomig "testing" shows you are on the right path.

Looks like you've put good thought into it, and clearly good work. +++

Thanks @Wilhelm...Radiant Positivity is remarkably accurate!

[AaronB]

4/21/18

Last week of 3 week block of 4-day DUP; titrating up load and slightly reducing volume while keeping with some targeted fatigue levels. Knees are a little cranky with going back to 3 days of squatting per week. Next week is deload / test week. We'll see if I laid it out reasonably. Plan is for Tuesday to be a squat and bench day up to RPE 9-9.5 with some back off work and Friday working up to same on deadlift and press...so high intensity and low volume, then back into another cycle the following week working off some new approximate 1RMs.

Squat: 355 x 4 x 4

Bench: 220 x 3 x 6

Deadlift: 385 x 3 x 5

Instagram

[AaronB]

4/24/18

Not sure if I have a deload / test week designed well, but we'll see how it goes. Been at it for at least 6 weeks straight without much of a break so some high intensity low volume time should be good.

Squat:

• Plan was to work up to a single @ 9

• 355 x 1 @ EZ

• 385 x 1 @ 6.5-7

• 410 x 1 @ 8 - 8.5...This was supposed to be 400, but I went brain dead with the squat bar and did 410. It went up well so jumped up for 1 more.

• 420 x 1 @ 9.5...Could not have done another, but certainly could have done it for 5 more pounds.

• Not back up to PR levels, but holding out judgment for programming until running this for another month or two and seeing how the lifts respond.

Bench:

• Plan was single @ 9 then 3 x 3 @ 80%

• 235 x 1 @ EZ

• 245 x 1 @ 6.5 - 7

• 255 x 1 @ 8

• 265 x 1 @ 9...Misgrooved it just a bit, but it went up okay.

Instagram

[AaronB]

4/27/18

Squat: 345 x 2 x 3; just to get some exposure for the second part of the week and a good warm up for deadlifts

Press: Shooting for heavy singles; 155 x 1; 165 x 1 (~8)...then it went to crap...170 x 1...failed twice. Just not fully set for first and second shot out front by several inches.

Deadlift: 415 x 1 (7ish); 445 x 1 (8.5ish); 460 x 1 (9.5)...new PR by 5#...had a few more pounds in there. Happy with the pull.

[AaronB]

4/30/18

Hate getting these little muscle tweaks (very minor strains) that get in the way of training.

Squat: Plan was 300 (70%) x 32 reps. While working through warm ups felt a pain outside left quadriceps (vastus lateralis) at 265. Put 300 on the bar and still had pain on first rep so called off squats. Will work through some light, high volume stuff for the rest of the week.

Bench: 195 (70%) x 6 x 5 then 3 x 4 for 42 total

Lat Pull: 160# x 40 reps in 7 min

[AaronB]

5/1/18

Squat: Rehab work, some pain in left quad. 45 x 15 x 2; 65 x 12 x 4

Press:

• Worked up to single ~9.5 @ 170...still pissed my press seems to be getting weaker.

• <sad face emoji>

• Then 7 min density block at 70% so 125 x a total of 29 reps

Curls: 7 min density block with 65# for 34 reps

[AaronB]

5/2/18

Squat: More rehab work, but feeling better. 115 x 12; 135 x 12 x 5

Bench: 185 x 2; 215 x 1 x 2; 225 x 1; 240 x 1; 255 x 1 @ ~8.5

CGBP: 185 x 8, 6, 6, 4; 24 total dropping reps when sets got towards a 9...carrying some fatigue / DOMS from Monday and Tuesday with high volume bench and presses

Deadlift: Worked up to a single 415 at an easy 7; then 355 x 4 x 5

[AaronB]

5/4/18

Squat: Well...overdid it. Thought I was ready to put load back on, but was wrong. Had no pain for last few days and none during warm-ups. Worked up to first work set at 330 x 5 and felt same strain in left quad. Will continue to rehab next week or two. Seem to be able to pull fine.

Bench: 215 x 1 Paused then 3 TnG x 5 sets

SGDL: 255 x 29 reps total

[AaronB]

5/7/18

Squat: Worked through warm up weights towards planned work sets. Felt slight twinge in quad at 225 so stopped there and ran 5 sets of 8. I think I will run an accelerated LP from here and see how that goes.

Bench: 200 x 5 x 7

Lat Pull: 160# x 41 reps in 7 min

[AaronB]

5/8/18

Press: 130 x 27 in 7:00

Curls 65 x 40 in 7:00

Finally talked a buddy of mine into ditching running and training so making first shot at coaching someone. It went well. Worked through squat, bench, and deadlift. Has some past training history so tweaks needed were not major.

[AaronB]

5/9/18

Squat: 235 x 8 x 5

Bench: 230 x 1; 245 x 1; 260 x 1 @ ~8.5
CGBP: 185 x 6 x 4

Deadlift: 425 x 1 @ ~8.5; 365 x 4 x 4

[AaronB]

5/11/18

Squat: Continuing rehab LP; 245 x 7 x 5

Bench: 225 x 1(Paused) then 3 TnG x 4...moved very well

SGDL: 265 x 6 x 3 and 5 x 2 (28 total)

[AaronB]

5/14/18

Squat: 255 x 6 x 5...knees have a bit of a case of the AIDS. Stiff and a little sore.

Bench: 205 x 5 x 4 then 3 x 4 (32 total)

Lat Pull: 7:00 block; 170# x 39

[AaronB]

5/15/18

Press: 165 x1 @~8.5 to 9 then 130 (75%) x 27 in 7:00

Curls: 70 x 18 in 3-4:00...shut it down when my buddy showed up ready to train so I could get him through his session.