Tuesday June 4th 2019 ~ Second to last lifting day before the Sunday meet.
LBBS
305X1
335X1
355X1 ~ (Last warmup)
386X1 ~ Opener
408X1 ~ Second attempt
Bench
200X1 ~ Last warmup
220.5 X1 ~ Opener
231.5 X1 ~ Second attempt
DL
315X1 ~ 70ish%
386 squat opener flew up, so i went ahead with 408. It moved faster than it did two days ago.
Thursday i’ll keep it to just opener for 1
Main goal for this meet is to PR my squat, and get my openers in for the other lifts.
DL seems strong, and bench continues to feel meh, but i’m just letting go of expectations after i get my squats in.
71/1
Last lifts
Thursday June 6th 2019
LBBS
305X1
335X1
355X1 ~ Last warmup
386X1 ~ Opener
Bench
220X1 ~ Opener. I’ve adjusted this down since my bench seems to have developed aids.
231.5 XF ~ This was going to be my second, but i’m scrapping that notion, and will go for 226.5 for my second, and try this on my third.
I am ok with this, since there really isn’t anything i can do about it at this point, except to accept and adjust.
I just need to get on the board, and get whatever else i can on meet day.
I’m done even trying to figure out what has happened. So … much… work… and i have regressed.
I can’t be overfatigued at this point.
Technique looks exactly the same as when i was pausing 240. wtf?
After this meet, I’m just going to go full on hypertrophy for as long as it takes to put some actual benching meat on my bones.
Meat review
Woke up at 2am meet day. Drove three hours.
Only waited at the venue maybe less than an hour before someone showed up.
I did exactly what i planned to do.
9 for 9
No reds
Squat
175kg/385.8lb
185kg/407.9lb ~ New state M2 93kg record
187.5kg/413.4lb ~ New state M2 93kg record and 2.5kg all time PR.
Bench
97.5kg/214.9lb~ Dropped this 2.5 just to save energy
102.5kg/226.5lb ~ Planned second
105kg/231.5lb ~ Planned third. Down 2.5kg from last meet, but i expected that, and was prepared.
DL
185kg/407.9lb
197.5kg/435.4lb
202.5kg/446.4lb ~ 2.5kg meet and all time PR
Total
495kg/1,091.3lb ~ New M2 93kg state record. 5kg meet and all time PR.
I had at least 2.5kg more for DL, but i stuck to my plan, and thusly hit all my targets.
So happy to be done with meets until next spring.
Oh, another bronze medal for the wall.
Thursday June 20th 2019 ~ MM C1 W1 D1 ~ HRLF bench inserted. 50% volume, reduced e1RMs
REPS X SETS
LBBS
225 X5
262.5 5X3
T&G Bench
155 7X5
Notes-
Shit’s heavy, yo.
1.5 weeks off, and 1,400 calorie daily deficit for that same time.
Bench wasn’t actually heavy. It was just getting back in the habit of folding myself up into position that was the hurdle.
First two sets of squats actually felt quite heavy.
I’m back in the saddle now though, come what may.
I’ll repeat this day on Saturday, which is my actual Day 1 now.
I’ll do a week of half volume, then move it up.
72/1
Satuday June 22th 2019 ~ MM Cycle *1a W1 D1 ~ HRLF bench inserted. *50% volume, reduced e1RMs
REPS X SETS
LBBS
225 X5
262.5 5X3 ~ Felt much better than the first day back. Could easily have done more, but sticking to plan.
Bench ~ HRLF T&G
155 7X5 + 8X1 ~ bumped this up a set to start getting ready for the full 11 sets that are coming.
I’m focusing on bringing my touchpoint up to have the bar directly at the start of my xyphoid process, and keeping elbows moderately tucked.
This has my elbows pretty well in front of the bar at the bottom, but makes getting a good bar path almost automatic.
These are the first T&G reps in quite a while, and i’m working on not letting the bar drift down as it does in the last couple reps here.
For paused singles to triples, this should be easy, as that touch spot is so well defined and the feel feedback makes it easy to hit accurately.
For me, so far, trying to get elbows directly under the bar is a losing proposition, as i have never really been able to press back that first inch or two. Always up, then back, no matter how i try.
73/1
Tuesday June 25th 2019 ~ MM C1 W1 D2 w/ HRLF bench. Reduced 1RMs during cut
REPS X SETS
LBBS
225 X3
262.5 X2
290 1X2
300 X1
320 1X3
Bench ~ Controlled T&G
160 5X9 ~ Called this at 9 sets. Will work up to 11 when my cut is over.
DL
365 X1
305 4X5
74/1
Thursday June 27th 2019 ~ MM C1 W1 D3 w/ HRLF bench. Reduced 1RMs during cut
REPS X SETS
LBBS
300 3X5
Bench ~ Paused ~ 85% day
Since these are paused, it’s not really much off of 1RM from June 9th meet
I’m using 229 which is reduced 1RM for T&G days, and my third at meet was 231.
All doubles, because ain’t nobody got time for singles.
195 2X8
SGDL
225 5X4
75/1
Saturday June 29th 2019 ~ MM C1 W2 D1 w/ HRLF bench. Day 20 of hard cut
Reduced 1RMs during cut ~ -9% squat from all time PR -8% bench from T&G all time PR
REPS X SETS
LBBS
282.5 4X3
282.5 3X4
Bench HRLF 65% day T&G
150 7X11
76 workouts in 2019 / 1 missed aka 76/1
Tuesday July 2nd 2019 ~ MM C1 W2 D2 w/ HRLF bench. Day 23 of cut.
Reduced 1RMs during cut ~ -9% squat from all time PR/ -8% bench from T&G all time PR/ -10% from DL PR
REPS X SETS
LBBS
225 X3
262.5 X2
290 1X2
308 X1
330 X1
Bench T&G
160 5X11
DL
315 X2
363 X1 ~ Misload 10lbs light
373 X1
325 4X5
Squat single
DL single
77/1
Tuesday July 4th 2019 ~ MM C1 W2 D3 w/ HRLF bench. Day 25 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
307.5 3X3
307.5 2X3
Bench ~ Paused
195 2X8
SGDL
242.5 5X4
78/1
Tor ~ Drum Therapy
Saturday July 6th 2019 ~ MM C2 W1 D1 w/ HRLF bench. Day 27 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
265 5X6
Bench ~ T&G
152.5 7X11
79/1
Tuesday July 9th 2019 ~ MM C2 W1 D2 w/ HRLF bench. Day 30 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
227.5 X3
265 X2
295 1X2
305 X1
320 1X3
Bench T&G
162.5 5X11
DL
367.5 X1
305 4X5
80/1
Thursday July 11th 2019 ~ MM C2 W1 D3 w/ HVLF bench. Day 32 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
302.5 3X5
Bench ~ Paused
197.5 2X8
SGDL
227.5 5X4
Dips ~ Bodyweight.
Just starting these, so easing in to find volume, and get ready to ramp up once i’m on full calories again.
8X4
81/1
Saturday July 13th 2019 ~ MM C2 W2 D1 w/ HVLF bench. Day 34 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
285 4X3
285 3X4
Bench ~ T&G w/ 1st reps paused
152.5 7X11 ~ 8 reps on 6th and 11th sets
Dips ~ BW
8X4
82/1
Frenic ~ Monkey Stones
Tuesday July 16th 2019 ~ MM C2 W2 D2 w/ HVLF bench. Start slow bulk
REPS X SETS
LBBS
227.5 X3
275 X2
295 1X2
313 X1
333 X1
Bench ~ First and last reps paused each set
162.5 5X11
Dips ~ BW 8X4
DL
315 X2
375 X1
328 4X5
Top DL single
83/1
Thursday July 18th 2019 ~ MM C2 W2 D3 w/ HVLF bench.
REPS X SETS
LBBS
225 X5
275 X2
310 3X3
310 2X3
Bench ~ All paused.
197.5 2X8
SGDL
245 5X4
Dips BW 8X4 ~ Doing these on one breath now. Bumping to 9X4 after tomorrow.
Dips everyday seem to be making me stronger for bench. 2.5lb bump, but all sets felt much better than last week. Pauses were never a question. This is actually now a full 85% of my latest paused 1RM from the June 9th meet.
84/1
Saturday July 20th 2019 ~ MM C3 W1 D1 w/ HVLF bench.
REPS X SETS
LBBS
267.5 5X6
Bench ~ First reps paused.
155 7X11 ~ 8 on 3rd and last set.
Dips BW 9X4
85/1
Saturday July 23rd 2019 ~ MM C3 W1 D2 w/ HVLF bench.
REPS X SETS
Gradually working back up to full e1RMs after cut.
LBBS
230 X3
267.5 X2
297.5 1X2
313 X1
325 X1
Bench ~ First reps paused.
165 5X11
Dips ~ BW 9X4
DL
373 1X2 ~ Did two singles, because i had a weird start on the first.
313 4X5
86/1
Thursday July 25th 2019 ~ MM C3 W1 D3 w/ HVLF bench.
REPS X SETS
LBBS
305 3X5
Bench ~ All paused.
200 2X8
Dips
BW 9X4
SGDL
230 5X4
87/1
Saturday July 27th 2019 ~ MM C3 W2 D1 w/ HVLF bench.
REPS X SETS
LBBS
287.5 4X3
287.5 3X4
Bench ~ First reps paused
157.5 7X11
Dips Starting 10s this week. Sets done on one breath.
BW 10X4
Taking a cue from the Russian women, many of whom look up from the start of the squat. I’ve been trying to iron out bar path out of the hole, where at least one rep on most sets i get a little forward, not good morning forward, but not perfect either.
Looking up definitely fixes this for me. I just need to get used to it, as it affects my bracing.
I’m sticking with it though. There is a dramatic improvement even though i’m not 100% comfortable yet with it.
First rep i started looking forward, then up, but i’m going for looking up from the start.
Still not perfect, but immediate improvement.
88/1
