_tim's Log

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.
 
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.
 
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.
 
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
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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!
 
6/11/2019
Squats: 195, 210, 225 x 5

Bench Press: 170, 185, 200 x 5

Chins: BW x 8, 6

Kroc Row: 80 x 20

6/13/2019
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.
 
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.
 
:), hopefully you are not disappointed with it when it arrives, which one did you order?
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.

Today...

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!
 
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.

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

I thought sleep cycle was just a stand-alone app, well I haven’t synced it with the watch
 
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?
 
I'm thinking it likely will be at least that, @mickc1965 - they quoted 4-5 weeks to ship.

Today:

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.
 
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.
 
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
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Press Situp: 30 x 6, 4, 2
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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!
 
7/5/2019:
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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