Im starting a new log bc i just purchased the Strength I template and will begin next week. Did a little strength training in college while i wrestled, after that lifted like a chump until i found starting strength, bought some shoes, did LP and got a little strong but as i discovered the online world, realized im not strong at all. Did some HLM and TM, now im looking to progress with the BBM methods as i like them more. My latest attempts at self programming have not been successful, so i figured id pay a few bucks to have some more intelligent people set up my training. I want to get strong, but also incorporate some GPP and cardio for general health. If i like the strength I, ill move on to the powerlifting II. I also have been logging here for a few years. time to get to work.
β>1st time doing rack pulls
β>100lbs of chains coming from 1st chain supply (recommended by Jordan) this wednesday, hopefully in time for squat overload slot.
β>started off slow today, squat technique has gotten worse over the last year. not going to depth, not getting a good stretch reflex, lacking confidenceβ¦overall session was good and the chains are a blast. i actually rated the DL overload movement accurately yet overshot the squat which is funny considering it was the first time DLing with chains and ive been squatting now for 3 years and overshot RPE on them.
β>lots of work today. top single squats and top set felt better than last week, rpe adjusted correctly this time so same weight but an improvement. need to stay tight and under control, slower descent on squat and bench. working on not rounding back for deads, keeping shoulders tight and retracted upon initiating the pull.
β>bench feeling good, but i need to bring in the grip about an inch. the further out my grip goes, the more my shoulders hurt. gotta find that sweet spot between strength and health.
β>so, DL was tricky tonight bc it was extra humid and the bar kept sticking to my quads. 435x5 would be a PR but im not gonna call it officially bc i had to hitch the 5th rep bad bc the bar was stuck to my skin. tried chalk, but basically i need my slick shorts or singlet underneath to let it slid up. training has been good, this week was tough, i hope i can keep rolling and try these pulls again next week only smoother. RPE was a little high so ill do a re-do.
β>tonight was hard. i did not feel fresh like usual for day 1. last week was fatiguing. i think i over did it, but thats ok bc tonight i adjusted for RPE after my top singles both felt like trash and was able to at least get some work in. had i stuck to % or LP or even tried to repeat last weeks day 1 session i would not have been able to finish a single set and the session would have been ineffective. RPE 1, LP 0. for real though i may have to scale back a bit this week, which i can kind of see a pattern now with trending up for 3-4 weeks followed by a decrease in performance. (self fulfilling prophecy???maybe, or just collecting data on myself long enough to realize the trends). anyways, got some stress in, now its time to recover and adapt for next session.
β>not sure how i keep messing up the formula but i went too heavy on backoffs for bench, was supposed to be 77-80% of E1RM and i went 83%. not sure how that happens as i have access to a calculator. geez. feeling a little fatigues this week, really trying to re assess my RPE meter, looking back last weeks top bench single was 345@8 (no way) just unrealistc as theres no way i could hit 2 more reps at that weight. somewhere along the way now ive resorted to an @8 being closer to a max effort. time to readjust. (how does this always happen???)
β>skipped tempo squats bc i was feeling horrible. hiked/traversed very steep terrain all day at work, actually fell pretty hard on my knee. plus general fatigue from last week.
β just focusing on controlling the weight, having confidence, and executing the lifts. not tryin to PR. think i dug myself into a hole going too hard weeks 2-4.