Monday 9-Jul-2018
Home late, started late, left out the arm work tonight. cos it’s nearly 10 PM. Look at me with all the excuses.
Squat
162 x 1, (137 x 6) x 3
Bench press
95 x 1, (80 x 6) x 3
Left the weight the same or lower than last week, was the correct choice for the target @8.
Thursday 12-Jul-2018
Deferred workout due to having to be social 
Overhead press
65 x 1, (52.5 x 6) x 3
Still feeling a definite twinge in the left shoulder which OHP seems to exacerbate. Subsequently, I backed the sets of 6 right off after the heavy single.
Stiff leg deadlift
90 x 8, 97.5 x 8, (105 x 8) x 4
I like this variation.
CG bench press
Myoreps: 60 x 15, 5, 5, 4
Barbell curls
(30 x 12) x 5
Triceps extension
(35 x 12) x 5
Saturday 14-Jul-2018
Deadlift
173 x 1, (146.5 x 6) x 3
CG bench press TnG
61 x 8, 66 x 8, (71 x 8) x 4
High bar squat 2ct pause
Myoreps: 75 x 14, 5, 5
Bailed after getting a wicked exertion headache on the third set. Dunno why this happens sometimes, but it kind of sucks.
Barbell curls
(30 x 12) x 5
Triceps extension
(35 x 12) x 5
So.Much. Arms.
Monday 16-Jul-2018
Last week of Hypertrophy program.
Squat
164 x 1, (139 x 6) x 3
Heavy single nearly crushed me, then the following set terrible, then the last two felt fine. It’s a funny old sport.
Bench press
96 x 1, (81 x 6) x 2, 76 x 6
The heavy single went up fine, but the left shoulder was not thrilled at the higher-rep sets. Dropped weight a little as a consequence.
Pendlay rows
Myoreps: 60 x 15, 5, 5, 5, 4
Barbell curls
(30 x 12) x 5
Triceps extension
(35 x 12) x 5
Friday 20-Jul-2018
Last day of this GPP/Hypertrophy program. Missed Wednesday due to unavoidable commitments and went climbing yesterday, so I’m skipping to the end. Am feeling pretty ground down by the volume of the past three weeks.
Deadlift
175 x, (147.5 x 6) x 3
With straps on the sets of six. Notwithstanding, all sets a solid RPE 8.
CG bench press TnG
62.5 x 8, 67.5 x 8, (72.5 x 8) x 4
Squat 2ct pause
Myoreps: 70 x 15, 5, 5, 5, 3
Not gonna miss doing myoreps 
Barbell curls
(30 x 12) x 5
Triceps extension
(35 x 12) x 5
Block review - GPP/Hypertrophy
I’ve been faithfully plugging all my numbers into the excellent tool on the RTS website, and ran a block review of the past seven weeks. Improvements have been positive across the board for all competition lifts, as follows:
| Start | End | Change | |
|---|---|---|---|
| Comp squat | 166.7 | 174.7 | +8.0 |
| Comp bench | 99.2 | 102.2 | +3.0 |
| Comp deadlift | 178.1 | 189.8 | +11.7 |
| Bodyweight | 79.5 | 80.0 | +0.5 |
| Wilks | 304 | 318 | +14 |
Overall, I’m really pleased with the results of this block; improvements were not as dramatic as The Bridge 1.0, but still positive. I think that this block represents my continuing good response to the higher training volume than the SSNLP I was running from January to March. I’m continuing to gain confidence at rating RPE for sets, and finding RPE a useful training aid. I picked up the BBM HLM template in the recent sale, so I’m planning to run that program next (I might extend the low-stress intro to two weeks).
I’ve let the GPP/cardio slide somewhat during this block, for no particular reason other than laziness. I need to get back to regularly alternating pullups and core work with training sessions, plus more LISS cardio (HIIT can bite my ass). I also went along to watch my first meet recently, and am entertaining the idea of entering one. The need to invest in a bunch of approved equipment, a PA membership and wearing a singlet in public are the main things holding me back at present.
Fatigue/injury - As of writing, I’m feeling pretty ground-down by the volume of the past three weeks. While not an injury (I think), I’ve definitely noticed that my left shoulder is feeling aggravated by press/bench for several weeks, so I need to manage that with some care. I’m going to lower the intensity on all my pressing for a time to give it a rest, probably by deloading those movements and possibly investing in an incline bench to introduce some more variation. I really wish that I’d made use of the fatigue-tracking tool on the RTS site so that I could have tracked fatigue throughout the block more objectively.
Body weight/diet - I’ve been shooting for 2700-2800 cal/day and ~200 g of protein/day for the block. I’m benchmarked my diet several times using My Fitness Pal, and I’m fairly confident that I’ve been hitting those numbers. By weighing myself as consistently as possible (first thing after waking up, before eating/drinking anything), I think that I’ve put on ~500 g for the period. It is quite possible that this difference is simply measurement error, so it’s clear that I need to aim for >3000 cal/day if I want to bulk further.
Short term goals:
Wed 25-Jul-2018
I’ve given this week over to completely low-stress activities, given that I was feeling slightly burnt out at the end of last week. I did an informal test of 1RM lifts tonight; basically just warmed up to heavy singles and then took a shot at some PRs. Results as follows:
Squat: 160 x 1, 165 x 1 (existing PR), 170 x 0 (failed)
Bench press: 100 x 1, 105 x 1 (new PR)
Deadlift: 180 x 1, 190 x 1 (new PR)
I was a bit miffed that I failed to improve my squat PR at all. 165 went up fairly slowly (I rated it RPE 9.5), but 170 just stalled in the middle of the hole. I might have been capable of something like 167.5, but I’ll leave that attempt for the future. Just goes to show that e1RM figures are only ever an estimate. I can’t complain about setting modest new PRs for bench and deadlift in any case.
Monday 30-Jul-2018
Start of HLM template program. Low stress week, cos I feel like it.
Squat
122.5 x 5, 131.5 x 5, 140 x 5 x 2
Back to faaahves. Like a comfortable pair of jeans.
Bench press
72.5 x 5, 77.5 x 5, 82.5 x 5 x 2
Still feeling a niggle in the left shoulder, notwithstanding more than a week off. Am considering backing the intensity right off this and OHP for the block.
Rack pull
155 x 4, 162.5 x 4, 167.5 x 4
Tuesday 31-Jul-2018
GPP - 25 min rower
Pull ups - 6, 6, 9, 6, 12
Grip work - 2x10 kg x 20s pinch, 20x20 wrist curls, 20x20 reverse curls - 5 rounds
Wednesday 1-Aug-2018
Overhead press
42 x 5, 45 x 5, 48 x 5 x 4
On account of my shoulder niggle I’ve decided to deload these ~10% and work very strictly on form. As a result these sets were well below the prescribed RPE, but whatever. I could definitely still feel a defensive tightness during these, but no pain during or after. Will continue on this basis for now.
303 tempo squats
75 x 8, 85 x 8, 95 x 8 x 2
Wow, I’ve missed these since the Bridge 1.0 NOT IN THE LEAST.
Pendlay rows
70 x 8, 75 x 8, 80 x 8
Thursday 2-Aug-2018
Pull ups - 7, 10, 6, 6, 12
Grip - 25 x 20 crush, 20 x 20 wrist curls, 20 x 20 reverse curls (5 rounds)
Friday 3-Aug-2018
Deadlift
132.5 x 5, 142.5 x 5, 152 x 5 x 2
Bench press CG
75 x 4, 80 x 4, 85 x 4
These were well below the prescribed RPE. Going to keep the intensity low on press ongoing.
Squat beltless
120 x 4, 125 x 4, 130 x 4
Also somewhat below RPE, mainly due to my poor calibration of beltless fours.
Saturday 4-Aug-2018
GPP - Running with dog 25 min
Pullups - 7, 10, 7, 7, 12
Hangboard repeaters - 10/5 sec x 5, 3 rounds
Monday 6-Aug-2018
Squat
122.5 x 5, 131.5 x 5, 140 x 5 x 4
Bench press
72.5 x 5, 77.5 x 5, 81 x 5 x 4
Rack pull
155 x 5, 162.5 x 5, 167.5 x 5 x 2
Tuesday 7-Aug-2018
GPP - Rowing machine 24 min.
Pull ups - 8, 11, 8, 8, 14
Grip work: 30 kg x 20 s pinch, 20 x 20 wrist curls, 20 x 20 reverse wrist curls
Wednesday 8-Aug-2018
Overhead press
42 x 5, 45 x 5, 48 x 5 x 4
Left the weight same as last week. Concentrating on good form and finishing these sets without discomfort.
Next day retrospective: no shoulder pain/achiness, just the usual twinge when I move it into the troublesome angles. Getting better, slowly.
Squats 303 tempo
75 x 8, 85 x 8, 95 x 8 x 3
Pendlay rows
70 x 8, 75 x 8, 80 x 8
Thursday 9-Aug-2018
Pull ups - 9, 11, 9, 9, 12 (AMRAP set isn’t really going anywhere :\ )
Grip work - long-ass bouldering session
Weight: 78.3 kg. Looks like the diet is working.
Friday 10-Aug-2018
Deadlift
132.5 x 5, 142.5 x 5, 152 x 5 x 4
These went up really well tonight. I feel like my deadlift is still coming along well.
Bench press CG
81 x 4, 84 x 4, 86 x 4 x 2
These beat up my elbows a bit tonight. Nothing lingering next day, though.
Squat beltless
125 x 4, 130 x 4, 135 x 4 x 2
Wednesday 15-Aug-2018
No chance to train Mon/Tue this week, so this was supposed to be Monday’s session. Cut short as it turns out.
Squat
123 x 5, 132 x 5, 141 x 5 x 4
Bench press
65 x 5 x 2
For no reason I can discern, comp BP just aggravated the hell out of my shoulder tonight. This was supposed to be my opening set @6, but it was causing a reasonable degree of pain. Persevered with a 2nd set before deciding to abort and reassess this. It feels daft that a weight which feels so light should cause such discomfort, but here I am.
Attempting to not freak out - will chill out, have a beer and not think about the issue for a while.
Friday 17-Aug-2018
Bit of a reset. After aborting BP last time with some pretty significant shoulder discomfort, I was very frustrated and had to give some thought to what I need to change up to keep training presses. Did some reading and thinking. Re-watched some of Austin’s videos about finding a load and a range of movement that doesn’t cause pain and building from there. Last night I went to Ninja Academy, flung my body around like a happy idiot and realised at the end that I hadn’t noticed even a single twinge from my problem shoulder. From that, I concluded that I probably don’t have any serious structural issues in the region and the problem is isolated to the very specific ranges of motion used in the presses.
Apart from dropping the load substantially, I’ve got the following options:
Decided to be totally unscientific about the problem and change more than one thing at once, so I bought a football bar to change up my grip plus I’m cutting the weight by a further 5-10%. Given my program is totally up the shit this week, tonight was more about testing than training. My elbows also started the session kind of sore due to the activity at NA last night (it’s not exactly an optimal recovery process).
Bench press, football bar (beltless)
60 x 5, 65 x 5, 70 x 5 x 4
No pain/discomfort which is very encouraging, but also a bunch of RPE 5-6. Guess that I’m on LP again. I’ll continue to BP without a belt for the immediate future.
Squat (beltless)
125 x 5, 130 x 5, 133.5 x 5 x 3
I just felt like doing squats tonight.