_tim's Log

Discussion in 'Training Logs' started by _tim, Sep 13, 2007.

  1. _tim

    _tim Well-Known Member

    Squat: 245 x 5; 275 x 3; 310 x 1
    Belt + knee sleeves for the work sets. RPEs: 5, 7, 6.

    Deadlift: 220 x 10, 10, 10, 10, 10
    My grip was an issue on set five from rep 7 on. Cardio test after set 2.

    Standing Calf Raise: BFR: 227 x 20, 10, 10, 10
    I haven't used the BFR pattern in a while for my legs, so I figured the lower loading would be beneficial given the volume/intensity today.

    This is another compressed week. We leave for vacation on Friday, so all of my 5/3/1 work will be done without a rest day. I am hoping to deload while on vacation (not completely rest), but we'll see.
  2. _tim

    _tim Well-Known Member

    Bench Press: 215 x 5; 240 x 3; 270 x 1
    RPE: 5, 7, 7/8. That single was either a high 7+ or a low 8-. I think a double was possible, but it wasn't part of the program this time around. Per Strong, the app I use both on my watch and on my phone to track workouts, that 270 single was a PR. I think that may be right; by far, my biggest benching has been when I've had that app over the past two+ years.

    OHP: 105 x 10, 10, 10, 10, 9-1
    That last set wasn't gonna happen. Close, but a 5-breath RP was needed to complete the 5th set.

    Chest Supported Iso/Iso DB Row: 40 x 10; 50 x 8; 60 x 7

    Machine Preacher Curl: 75, 85 x 12; 105 x 8

    Not at all unhappy with the layout this time around.
  3. _tim

    _tim Well-Known Member

    OHP: 125 x 5; 140 x 3; 155 x 1
    Sets felt good; RPEs: 5, 6+, 6. I definitely had 3-4 reps at 155.

    Bench Press: 180 x 10, 10, 10, 10, 9-1
    Not unsurprisingly, the lack of rest between yesterday and today was definitely a factor. Regardless, the first three sets felt really good, which was surprising to me.

    Chins: BW x 6, 4
    Pullups: BW x 5, 3

    I alternated between lifts. BW was 218 today.

    EZ-Bar Curls: 60 x 21, 21
    Grip was wide for set 1 and narrow for set 2.

    Tricep PD - Straight Bar: BFR: 55 x 20, 10, 10, 10
    I kept this really light on purpose. The work was more therapeutic than anything.

    Face Pull: 60 x 10
    Hitched reps; nice stretch through the lift.
  4. _tim

    _tim Well-Known Member

    End of BBB Month 2 Heavy

    Deadlift: 260 x 5; 295 x 3; 330 x 1

    Shin sleeves and my belt were used for all work sets. RPEs: 6, 7, 8

    Squats: 205 x 10, 10, 10, 10, 10
    Knee sleeves only. Huffin' and puffin'.

    Decline Press Situp: 30 x 5, 4xx
    Oblique Crunch: 4, 2

    I tried twice to get that 5th rep on the press set. I was lucky to control the weight enough to not tear my shoulder—I flopped backward pretty sloppy-like.

    Dead Bug: 10, 10

    My calves were taxed, so no direct work today. This is the first time I've ever completed month 2 of this challenge without injury or my CNS screaming. I'm out of town on vacation next week but arranged a way to deload, so that part is good for overall recovery. Month 3, with insanity awaiting, will begin when I get home. It is likely many of those workouts will be two lifts and some walking.

    Looking forward to the challenge!
  5. _tim

    _tim Well-Known Member

    Squats: 195, 210, 225 x 5

    Bench Press: 170, 185, 200 x 5

    Chins: BW x 8, 6

    Kroc Row: 80 x 20

    Deadlift: 205, 225, 240 x 5

    OHP: 100, 105, 115 x 5

    Press Situp: 30 x 6, 6

    I did those two deload sessions on vacation.

    Today - 6/17/2019

    Month 3 Begins!

    Squats: 250, 270, 285 x 5

    RPE: 5, 6, 8 Belt + knee sleeves for work sets.

    Deadlift: 250 x 10, 10, 10, 10, 10
    Shin sleeves were worn for all sets. The last set, I used my belt and straps too as my grip started to fail and the sets were insanely taxing. Even with the extra equipment, I RP'd 8-2. This is 70% of my working 1RM for this cycle, and it felt like it. I used a mixed grip for the last three reps of the 4th set and knew I needed grip assistance for that last set.

    Oblique Crunch: 10

    Treadmill Walking: 11:00. .52 mi.

    Yeah, this is going to be a hellacious three weeks.
  6. _tim

    _tim Well-Known Member

    Bench Press: 220, 230, 245 x 5
    RPE: 5, 7, 7 - in mental ways, 230 was harder than 245. Dunno.

    OHP: 120 x 10, 10; 115 x 10, 4
    This is going to be a trial, I think. The second set was RP'd 8-1-1, with that last rep hard. So, I reduced to 115 and RP'd 7-3 and then 3-1. My OHP tank was empty, and I moved on.

    SA DB Row: 90, 95, 100 x 6

    BB Bicep Curl: 60 x 10; 80 x 6 + SH

    All reps were done against the wall. I wanted to isolate the biceps as much as possible

    Face Pull: 70 x 10

    In other news, @mickc1965 - you inspired me to get an Oura ring. Ordered yesterday.
  7. mickc1965

    mickc1965 Well-Known Member

    :), hopefully you are not disappointed with it when it arrives, which one did you order?
  8. _tim

    _tim Well-Known Member

    Hey Mick - I got the Balance ring in silver. I'm hoping the sleep metrics I get from it are more accurate than my current approach. From what I've seen, their technology and approach are second to none.


    OHP: 130, 135, 145 x 5

    RPE: 7, 7, 8. This cycle is pushing the boundary and it totally feels like it.

    Bench Press: 205 x 10, 10, 7; 175 x 10; 155 x 10
    RP City! Starting with set 2: 7-2-1, 5-1-1, 6-2-2, 7-3. I knew that it would be a massive reach to get all the reps in at 205. Regardless, I will keep this approach of pushing where I can push safely and see where we end up. That 155 set was HARD—I was cooked.

    Chins: BW x 5, 4, 2
    For set 2, I added a 90-degree static hold, two partial reps, and a slow negative. The third set had just the 90-degree static hold, one partial and the slow negative. I didn't collect bodyweight today.

    Incline Curls: BFR: 60 x 20, 10, 10, 10
    First BFR work in a while - felt really good!
  9. mickc1965

    mickc1965 Well-Known Member

    Ditto, what are you using for sleep metrics currently?
  10. _tim

    _tim Well-Known Member

    I'm using an app called Sleep Cycle that supposedly uses data from my Apple Watch, but it failed to catch me getting up twice a couple days ago.
  11. mickc1965

    mickc1965 Well-Known Member

    I thought sleep cycle was just a stand-alone app, well I haven’t synced it with the watch
  12. mickc1965

    mickc1965 Well-Known Member

    I also use SleepWatch that uses the Apple Watch
  13. _tim

    _tim Well-Known Member

    Don't bother! I get better, more accurate measurements from Sleep Watch. That app is closer but costs too much for the "better" measurements that I'm not at all confident are accurate. I was diagnosed with a mild case of sleep apnea several years ago, but my treatment made it worse. So, I look for semi-accurate measurements to ensure I'm getting at least some rest at night. Make sense?
  14. mickc1965

    mickc1965 Well-Known Member

    I only use metrics from the Oura ring
  15. _tim

    _tim Well-Known Member

    That's what I intend to do too, Mick. I can't wait until it arrives!
  16. mickc1965

    mickc1965 Well-Known Member

    Hopefully you don’t have to wait the 13 or 14 weeks I had to last year
  17. _tim

    _tim Well-Known Member

    I'm thinking it likely will be at least that, @mickc1965 - they quoted 4-5 weeks to ship.


    Deadlift: 265, 285, 300 x 5

    RPE: 5, 6, 7 respectively. I used a mixed grip on the last two reps of the last set. Otherwise, belt and shin sleeves for work sets.

    Squats: 235 x 10, 10, 10, 10, 10
    Knee sleeves only. These sets were incredibly taxing!

    Walking - Treadmill: 10:00, .49 mi.
    I had zero left in the tank for abdominal or calf work.

    I travel next week, so workouts will likely be a little bit different, albeit still following the layout.
  18. _tim

    _tim Well-Known Member

    Well, best laid plans....

    I forgot my keys that have my gym fob for the gym in the town where I travel. I called them to see if they could just look up my profile, but they never called back. Furthering the nudge from the ethereal beyond to take a break, I slightly sprained my left hand trying to get my bag off of a plane. My lumbar spine complained a bit over the past couple days, so I took the collection of things as a clear signal to take a break this week. I'm not even sure deloads make sense right now.

    So, I am laying out my next cycle, conceding defeat for month three of the BBB Three Month Challenge. It's a heck of a challenge that I will definitely try again at some point. My bench and OHP numbers need a reset, and I need some AMRAP work real bad for the next one.

    Lessons learned.
  19. _tim

    _tim Well-Known Member

    Hi again, All -

    I decided to do some testing to get my working maxes sorted out. So - today:

    Squats: 225 x 8; 275 x 5; 305 x 3
    That 305 set was an RPE of 8. I had more in the tank, but wasn't going for an all-out effort.

    Bench Press: 185 x 8; 225 x 5; 255 x 1
    The last set was an RPE of 7. I had no spotter and thought it better to stop after the single as a result.

    Chins: BW x 5, 4, 4
    Press Situp: 30 x 6, 4, 2
    Oblique Crunch: 3, 3, 1

    The chin sets were all paused and taken to my sternum. The last set, I added a SH with two bounces as I started to fail. The ab work was tough, but I expected that.

    Deadlift and OHP testing is slated for Friday. The new layout will be a fun one!
  20. _tim

    _tim Well-Known Member

    Deadlift: 225 x 8; 275 x 5; 325 x 1

    The last set had an RPE of 7. I wasn't confident enough in trying for a double.

    OHP: 95 x 10 ; 125 x 6; 145 x 3
    The last set had an RPE of 8; I definitely had more reps in the tank but stopped due to the effort in the triple already incurred.

    EZ Bar Curls: 50 x 21

    Incline Curl: BFR: 50 x 20, 10, 10, 10

    I changed my form slightly, in terms of how each rep completes. The difference was really noticeable on day 2.

    Tricep PD - Straight Bar: 60 x 15; 80 x 12; BFR: 55 x 30, 15, 15, 15

    Today, 78/2019

    WO: 10 box jumps

    I missed on jump 10, scraping up my shins a bit. I finished the set after my gaffe.

    Squats: 205, 230, 260 x 5; 205 x 20

    That last set was a "widowmaker" set and it felt like it. I was gassed but good. The loads were 70%, 80% and 90% of my Training Max, which is 85% of my tested max from last week.

    DB Bulgarian Split Squat: 40 x 10, 10
    I love/hate this lift, It takes a bit to get steady, but there is no better quad development lift I've found. The hip stretch is epic too.

    GHR: BW x 5; + 5 x 2 + BW x 1; BW x 2x
    I never know how to read this lift. Either I am ridiculously weak or the whole setup is a test. Dunno.

    Hang TTB: 8, 5
    My grip started to fail on that second set due to how much I was sweating.

    This is the Wendler SVR II layout. I'm intending to do this twice and then move to an "anchor" layout with much heavier loads but reduced volumes.

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