Saturday October 26th 2019 ~ MM C10 W2 D1
REPS X SETS
LBBS
307.5 4X3
307.5 3X4
Bench ~ All paused
192.5 4X3
192.5 3X4
Dips
+45lbs 5X4
Dialing back how upright i was squatting. This fixes the kick forward out of the hole, and is just a stronger position.
I thing i was squatting this way at some point already, and just got carried away with going more and more upright.
126/2
Tuesday October 29th 2019 ~ MM C10 W2 D2
REPS X SETS
LBBS
245 X3
287.5 X2
318 1X2
335 X1
360 X1 Parallel
360 X1
Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
230 X1
217.5 1X3
192.5 3X4
CGBP
167.5 8X3
DL
365 X1
415 X1
360 4X5
Lost tightness on the descent, so it didn’t move how i expected it to. Repeating cycle, so i’ll have another shot at this in two weeks.
With my offset foot and hand placement to compensate for mystery assymetry. the weight pendulms to center itself right off the floor.
Went ahead on the 360 worksets, and moved left foot out to match the right, and kept my offset wide right grip.
Feels good, but the next heavy single will be the test. If i can get an even bar rise this way, great. I like how the wide stance feels.
127/2
Thursday October 31st 2019 ~ MM C10 W2 D3
REPS X SETS
LBBS
335 3X3
335 2X3
Bench ~ All paused
210 3X4
210 2X3
SGDL
270 5X4
I like everything about sitting back more, except finding/showing depth.
I’m used to calves on hammies when i sit down more, but i’ll get this dialed in.
I want them to look buried again.
Def repeating bench weights for a cycle or two, and working on extending all pauses.
Using 255 as e1RM, and doing everything paused. Close to the edge on the heavy sets now.
128/2
Saturday November 2nd 2019 ~ MM C11 W1 D1
REPS X SETS
LBBS
290 5X6
Bench ~ All paused
177.5 5X7
I may or may not do dips later.
Sitting back just a bit really brings the hips in. Feel pretty much instantly stronger. I guess the past few months almost qualify as high bar with low bar placement. Maybe I got good quad work in that way.
129/2
Tuesday November 5th 2019 ~ MM C11 W1 D2
REPS X SETS
LBBS
247.5 X3
290 X2
320 1X2
330 X1
350 1X3
Bench ~ All paused
155 X3
177.5 X2
197.5 X1
205 X1
217.5 1X3
CGBP
165 8X3
DL
315 X1
365 X1
408 1X2
340 4X5
130/2
Thursday November 7th 2019 ~ MM C11 W1 D3
REPS X SETS
LBBS
330 3X5
Bench ~ All paused
205 3X5
SGDL
250 5X4
Bench felt a little whimpy today. Pretty sure i had better pauses with 210 on S day last week.
131/2
Saturday November 9th 2019 ~ MM C11 W2 D1
REPS X SETS
LBBS
310 4X3
310 3X4
Taking a day off from bench. 22weeks with no upper body deload, and I have SC joint soreness from weighted dips. Still 5 months till my meet, so it’s a good thing to see if I can get closer to 100%. I’m also at close to my limit with the %s I’m using for bench, and am just repeating the same weights for successive 2 week cycles until things move well enough with long pauses to warrant the next increase.
This also gives me 4 days off from bench by taking only one session off.
132/2
Tuesday November 12th 2019 ~ MM C11 W2 D2
REPS X SETS
LBBS
290 X2
305 X1
320 1X2
338 X1
363 X1 A soft @8? 365X3 is my 3 rep PR, but i’m sure it would move much better now if i were to try it.
DL
365 X1
418 X1
363 4X5
I’ve decided to take a full week off bench.
Snow shoveling this morning made it clear my SC joint area, or whatever exactly is the issue, is still tender.
Benching doesn’t seem to affect it directly, but i’m going to give it a rest anyway.
Might work out better in the long run.
I should have paid more attention to it when it started being an issue instead of stubbornly powering on with the heavy dips.
133/2
Saturday November 16th 2019 ~ MM C11 W1 D1 ~ Bench only. Pretty sure i have developed an inguinal hernia. Doctor appointment Wednesday with my primary, and hoping for repair soon after that.
Hugely dissapointed, and am hoping bench keeps me keep my shit together until i can do the big three again.
Also first benching for over a week due to soreness from overdoing volume and frequency of heavy dips.
I do feel like a bit of a wreck at this point.
REPS X SETS
Bench
177.5 5X7 ~ Almost all paused. Little rusty after a week not benching. Two sets had some T&G reps
134/3
Time to practice limitation and humility. I have my first doctor appt. tomorrow, and, providing my self diagnosis is correct, hope to have the inguinal hernia repair scheduled in the near future.
I dialed back the third single to 205, (217.5 shown) and will take my percentages down to match the ground I’ve lost after taking 9 days off bench.
I think I will also be more open to doing less, or at least giving myself the option to do less, and just maintain bench until my physical and emotional status improves.
Gonna just binge watch something with my wife today.
AAANND, we’re back.
6 weeks post surgery was Monday of this week (24th) , but i started doing empty bar squats last week.
Friday Feb 28th 2020 ~ MM C1 W1 D3 - Strength day bench 3 times a week, so i’m going “all heavy”.
Toying with the idea of shifting over to a Hepburn singles approach much later, after these sets are weight/volume PRs for me.
I’ll see how it goes. i may like this way and just throw in more singles closer to meets.
I’ve tried increased volume, 4 days a week, DUP, and have been stuck for a long time as regards 1RM.
This is something i haven’t tried.
This is day three of my first full week back on MM.
Thought i would pull 355 day before yesterday, and it slapped me down.
Knocked 20lbs off and got 335 for my first heavy single in 3 1/2 months.
The five sets of four with 280 were surprisingly heavy as well.
REPS X SETS
LBBS
240 3X5
Bench ~ Paused
165 3X5
SGDL
205 5X4
Just really tired today.
Short sleep, and heavy snow removal yesterday.
Like, SGDL was not at all heavy, but still, yuck.
2020 Sessions -
Made 8 / Missed 0
Monday Mar 2nd 2020 ~ MM C1 W2 D1 (S only bench)
REPS X SETS
LBBS
225 4X3
225 3X4
Bench ~ Paused
170 3X4
170 2X3
Dips
bw 4X10
PU
bw 3X10
2020 Sessions -
Made 9 / Missed 0
Wednesday Mar 4th 2020 ~ MM C1 W2 D2 (S only bench)
REPS X SETS
LBBS
185 X3
210 X2
232.5 1X2
245 X1
265 X1
Bench ~ Paused
170 3X4
170 2X3
DL
335 X1 - Hook
280 4X5 - Straps
Dips
bw 5X7
PU
bw 4X7
For Dl, kept my word to myself and stayed light.
Same weight as last week, but so much better.
Was tempted to do a heavier single, but stood pat.
Quads w/ 280 still felt heavy, but not like last week.
2020 Sessions -
Made 10 / Missed 0
Friday Mar 6th 2020 ~ MM C1 W2 D3 / Bench = S day 3X/week
REPS X SETS
LBBS
245 3X3
245 2X3
Bench ~ Paused
170 3X4
170 2X3
SGDL
205 5X4
Dips
bw 5X9
PU
bw 4X9
2020 Sessions -
Made 11 / Missed 0
Monday Mar 9th 2020 ~ MM C2 W1 D1 / Bench = S day 3X/week
REPS X SETS
LBBS ~ Can feel strength returning since end of last cycle on Friday. Bumped squat % a little at start of session, but still going up slowly.
225 5X6
Bench ~ Paused
170 3X5
PU
bw 5X6
Dips
bw 6X6
2020 Sessions -
Made 12 / Missed 0
Wednesday Mar 11th 2020 ~ MM C2 W1 D2 / Bench = S day 3X/week
REPS X SETS
LBBS ~ Went off script today for a 3 plate single. RX was for 3 singles with 275. Next cycle i’ll take a little bit bigger jump.
195 X3
225 X2
247.5 1X2
255 X1
275 1X3
315 X1
Bench ~ Paused
170 3X5
DL ~ Top single was easy pz. Getting back in the groove.
340 X1
282.5 4X5
PU
bw 5X7
Dips
bw 6X7
2020 Sessions -
Made 13 / Missed 0
Friday Mar 13th 2020 ~ MM C2 W1 D3 / Bench = S day 3X/week
REPS X SETS
LBBS
255 3X5
Not in a hurry to go a lot heavier sooner than planned, but will keep doing a heavier than RX single once a week, on P day.
Bench ~ Paused
170 3X6
Adding a set to the week 1 sessions. This matches week 2 as far as 18 reps per session. Doing S day only, but 3 times per week.
SGDL
210 5X4
PU
bw 5X8
Dips
bw 6X8
2020 Sessions -
Made 14 / Missed 0
Monday Mar 16th 2020 ~ MM C2 W2 D1 / Bench = S day 3X/week
REPS X SETS
LBBS
240 4X3
240 3X4
Bench ~ Paused
175 3X4
175 2X3
PU
bw 5X10
Dips
bw 6X10
2020 Sessions -
Made 15 / Missed 0
Wednesday Mar 18th 2020 ~ MM C2 W2 D2 / Bench = S day 3X/week
REPS X SETS
LBBS
225 X2
247.5 1X2
265 X1
285 X1
315 X1
Bench ~ Paused
175 3X4
175 2X3
DL
347.5 X1 ~ Moving fast, but i’m not going to rush the loading.
305 4X5
PU
bw 6X5 ~ Dropping a full 5 sets as i go up to 6 reps per set. Might even add a set once per week going forward, instead of each session.
Dips
bw 7X6 ~ Crusin’. Will still add a set per session, and keep adding reps after 10 sets reached.
2020 Sessions -
Made 16 / Missed 0
Friday Mar 20th 2020 ~ MM C2 W2 D3 / Bench = S day 3X/week
REPS X SETS
LBBS
262.5 3X3
262.5 2X3
Bench ~ Paused
175 3X4
175 2X3
SGDL
227.5 5X4
PU
bw 6X5
Dips
bw 7X7
Saturday Mar 21st 2020
PU
bw 6X5
Dips
bw 7X8
Sunday Mar 22nd 2020 ~ MM C3 W1 D1 / Bench = S day 3X/week
REPS X SETS
LBBS
230 5X6
Bench ~ Paused
175 3X6
PU
bw 6X5
Dips
bw 7X9
Monday Mar 23rd/Tuesday 24th 2020 ~ MM C3 W1 D2 / Bench = S day 3X/week
REPS X SETS
LBBS
197.5 X3
230 X2
255 1X2
265 X1
280 X1
315 X1
280 1X2
Bench ~ Paused
175 3X6
DL
350 X1
292.5 4X5
2020 Sessions -
Made 19 / Missed 0