_tim's Log

Busy week!

4/30/2019:
Bench Press: 220, 235, 250 x 3
RPE at the end was around 7 or 8.

BB OHP: 80 x 10, 10, 10, 10, 10

SG BB Row: 125, 135, 145, 155 x 8

Incline Curl: 50 x BFR 30, 15, 15, 15, 15

Dips: BW + 25, 40, 55 x 8
I left without getting my BW, unfortunately.

Tricep PD - Straight: 65 x BFR 30, 15, 15, 15

Face Pull: 27.5, 32.5 x 10

5/3/2019

Deadlift: 275, 285, 300 x 3
Loose belt + calf sleeves.

Squats: 170 x 10, 10, 10, 10, 10
Knee sleeves only. I was worried about pushing the posterior chain work to Saturday, so I did it on the normal day. I missed Thursday due to work nonsense, so...

BB OHP: 120, 130, 135 x 3

Bench Press: 140 x 10, 10, 10, 10, 10

Face Pull: 60 x 10; 70 x 8

The assistance work was very abbreviated today, but I don't think this is bad. I may go to the gym tomorrow to work arms and calves, but we'll see. I travel Sunday, so Monday-Tuesday will be also likely light-ish on the assistance front for the start of 5/3/1 week. Thus far, loads are close but a touch light for everything but bench. I'm probably going to adjust the maxes for OHP, Deadlift and Squat a touch higher than normal as a result for the second month.
 
Jester said:
Why loose belt and sleeves for deadlift?
Click to expand...
The belt is a sensory reminder of form, and the sleeves save my shins. I quantify a "loose" belt as being able to get fingers between the belt and my belly. I've seen people through the years make their belts so tight that it disaffects their spines. I lifted raw forever, but as I aged felt I should have some additional protection. The sleeves - I had persistent cuts on my shins that finally healed when I started using those shin sleeves.

Work travel prevented me from making updates. Here we go...

5/6/2019

Squats: 235 x 5; 270 x 3; 300 x 1
RPE for the single was ~6. Knee sleeves/loose belt.

Deadlift: 185 x 10, 10, 10, 10, 10
|
Hang TTB: 6, 5, 4, 4, 3
Shin sleeves only for pulling.

5/7/2019

Bench Press: 205 x 5; 235 x 3; 260 x 1
RPE for the single was ~7.

OHP: 85 x 10, 10, 10, 10, 10
|
Chins: BW x 8, 5, 5, 4, 3
BW was 219. My grip was a big factor in the last sets of chinning.

Incline DB Curl: BFR: 50 x 20, 10, 10, 10, 20, 10, 10, 10
Double BFR! One of my favorites.

5/8/2019 (back home now)

OHP: 115 x 5; 130 x 3; 145 x 1
RPE for the single was ~5. I think I truly missed my OHP loads this time around.

Bench Press: 145 x 10, 10, 10, 10, 10

Kroc Row: 80 x 20; 85 x 20
So, I went back and looked up Matt's rules for these. They're supposed to be structured as point-in-time 20 RM sets. If you can do more or feel you have more in the tank, you go again. After my set(s) at 80 lbs, I felt like I hadn't gotten close to a RM set. I was fatigued, but not close to failure. The 85 lb set was closer, with the last reps for both arms labored.

EZ-Bar Curls: 60 x 21, 21
These were typical "21" sets with the low partial, high partial and full rep pattern. I did a set with 40 lbs to warm up and probably should have counted it. Regardless, the RPE for bot work sets were pretty high, so it all worked.

Dips: BW + 35 x 8; BW + 50 x 8
BW was 220.5 this morning.

Tricep Pushdown - Flat: BFR: 70 x 20, 10, 10, 10, 20, 10, 10, 10
Woot! Another double-BFR. The last sets were tough!

Face Pull: 50, 60 x 10
 
_tim said:
The belt is a sensory reminder of form, and the sleeves save my shins. I quantify a "loose" belt as being able to get fingers between the belt and my belly. I've seen people through the years make their belts so tight that it disaffects their spines. I lifted raw forever, but as I aged felt I should have some additional protection. The sleeves - I had persistent cuts on my shins that finally healed when I started using those shin sleeves.

Work travel prevented me from making updates. Here we go...

5/6/2019

Squats: 235 x 5; 270 x 3; 300 x 1
RPE for the single was ~6. Knee sleeves/loose belt.

Deadlift: 185 x 10, 10, 10, 10, 10
|
Hang TTB: 6, 5, 4, 4, 3
Shin sleeves only for pulling.

5/7/2019

Bench Press: 205 x 5; 235 x 3; 260 x 1
RPE for the single was ~7.

OHP: 85 x 10, 10, 10, 10, 10
|
Chins: BW x 8, 5, 5, 4, 3
BW was 219. My grip was a big factor in the last sets of chinning.

Incline DB Curl: BFR: 50 x 20, 10, 10, 10, 20, 10, 10, 10
Double BFR! One of my favorites.

5/8/2019 (back home now)

OHP: 115 x 5; 130 x 3; 145 x 1
RPE for the single was ~5. I think I truly missed my OHP loads this time around.

Bench Press: 145 x 10, 10, 10, 10, 10

Kroc Row: 80 x 20; 85 x 20
So, I went back and looked up Matt's rules for these. They're supposed to be structured as point-in-time 20 RM sets. If you can do more or feel you have more in the tank, you go again. After my set(s) at 80 lbs, I felt like I hadn't gotten close to a RM set. I was fatigued, but not close to failure. The 85 lb set was closer, with the last reps for both arms labored.

EZ-Bar Curls: 60 x 21, 21
These were typical "21" sets with the low partial, high partial and full rep pattern. I did a set with 40 lbs to warm up and probably should have counted it. Regardless, the RPE for bot work sets were pretty high, so it all worked.

Dips: BW + 35 x 8; BW + 50 x 8
BW was 220.5 this morning.

Tricep Pushdown - Flat: BFR: 70 x 20, 10, 10, 10, 20, 10, 10, 10
Woot! Another double-BFR. The last sets were tough!

Face Pull: 50, 60 x 10
Click to expand...

Presume that your actively brace against the belt though?

Not sure what you mean be “disaffected spins” ?

I suspect that your Kroc Row RM will be better determined by conditioning than the load.
 
Jester said:
Presume that your actively brace against the belt though?

Not sure what you mean be “disaffected spins” ?

I suspect that your Kroc Row RM will be better determined by conditioning than the load.
Click to expand...

Hi @Jester - yes, I absolutely brace against the belt. It's definitely tight enough for that.

The disaffected spines... So in my old gym, there were some pretty serious steroid users. When this one guy would squat, he'd make his belt so tight he'd turn red and his spine was visibly moved inward. That's all I meant; I keep my belt functional but nowhere near as tight as folks I've seen in the past.

I agree 100% on the Krocs.
 
End of Month 1 Heavy...

Deadlift: 250 x 5; 285 x 3; 320 x 1
Belt + shin/calf sleeves for work sets. Both the triple and single sets were at an RPE of about 6.

Squats: 175 x 10, 10, 10, 10, 10
Things are only going to get more interesting from here in month 2. The last set of 10 was easily an RPE of 9. I was gassed!

Standing Calf Raise: 282 x 25, 25; Eric 262 x 48
The Eric set was at an RPE of 9.9 at the end. Sheesh!

Weighted Decline Press Situp: 20 x 4, 5
I kept the rest time here to a minute.

All in all, very happy with the first 3 weeks of the challenge. I never finished it, so I'm hoping this to be the time I get through all three months. Next week is deload week, with Month 2 starting with lots more gusto soon.
 
Deload Week!

Squats: 165, 180, 195 x 5
Knee sleeves were used for the work sets.

Press Decline Situp: 20 x 8, 6

Seated Calf Raise: 115, 125 x 12
|
Back Hyper: 12, 12

Treadmill Walking: 20:00, 1.0 mi.

In many ways, this is going to be a snoozefest this week.
 
Bench Press: 165, 180, 195 x 5

T2Y: 30 x 5, 5

Isolateral, Isometric Chest Supported DB Row: 80 x 8, 8
I have no idea what to call these things. Get into position, row up your right arm, hold, row up the left, drop the right while holding the left, repeat. Rep count is based on both arms going up and down with the hold.

TUT PD: 145 x 6, 3
10-count on the eccentric portion of the lift.

Machine Preacher Curl: 70, 80 x 12; 85 x 10

Rope Tricep PD: 80 x 12; 90 x 8

Treadmill Walking: 20:00. 1.03 mi.
 
OHP: 90, 100, 105 x 5

W Raise: 20 x 12; 30 x 10
I've seen this movement also called "Superman" but I think the way I do it is more aligned to the W idea. Lying on a slightly inclined bench, raise DB's to shoulder-height, palms down. Extend arms horizontally out following a natural path, pause, return. Enjoy the challenge! Tiny weights rule here.

Face Pull: 50, 60 x 12

Incline Curl: BFR: 50 x 30, 15, 15, 15, 30, 15, 15, 15
Double BFR... Incredible pump!

Tricep PD Flat Bar: BFR: 70 x 30, 15, 15, 15, 30, 15; 60 x 15, 15
I had to decrease the load in the second half of this double BFR. I was cooked but good.

Treadmill Walking: 20:00, 1.03 mi.
 
End of Deload Week 1...

Deadlift: 200, 220, 235 x 5

GHR: BW x 5; +10 x 3
|
Hang TTB: 5, 7

Standing Calf Raise: BFR: 2727 x 30, 15, 15, 15; 257 x 30; 247 x 15; 227 x 15, 15
Um, wow! This was a crazy hard set! My 257 set was heavily RP'd and the last three sets were tough.

Next week I move into the first week of month 2. The challenge moves up in intensity for sure.
 
Month 2 Begins...

Squats: 245, 260, 275 x 5
Belt + knee sleeves. All three sets were doable with a max RPE of 6.

Deadlift: 210 x 10, 10, 10, 10, 10
So, this month the "primary" assistance lift gets moved up to a starting point of 60% of the working max. This was cardio; I was huffing but good after the 4th set, and was cooked at the end of set 5. Shin sleeves only for these sets.

Press Decline Situp: 20 x 9, 5

I rounded out the session with a bar-only set of GMs to see how the low back was. I didn't count; it was maybe 5 or 6 reps. All good.

I have a feeling I'm going to have shorter workouts over the next 3 weeks. I remembered how taxing the 60% threshold is today, and the net impact it had on how I programmed the rest of the assistance work. It shall be a fun test.
 
I'm really not sure, Jester. This first week is 75%, 80% and 85% of the working max for the 5 sets. Could be that I'm still a bit low in my calculation, but I'll know that likely next week as the loads get into the 90's.

Bench Press: 215, 230, 240 x 5
RPE here was 6-7-8 respectively.

OHP: 100 x 10, 10, 10, 10, 10
Ah, the 60% fun. The last two sets were RP'd 8-2 and 6-2-1-1 respectively. I adjusted the loads for OHP to account for the complete lack of challenge in the first month and I have certainly reintroduced challenge. My last complete set (#3) was an RPE of 8. Delts and triceps were feeling mighty fatigued after this.

Chins: BW x 7, 5, 3
I forgot to weigh myself today. All reps were done to the sternum.

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

Skullz: 80 x 10, 10

Tricep PD (Flat Bar): 60 x 10
Yeah - I had this on the schedule as a BFR set. Nope! This warm-up set was hard, Tricep work done for today.

Face Pull: 60 x 12
Hitched reps - lots of deliberate stretching throughout.
 
OHP: 125, 130, 140 x 5
RPE: 5, 6, 7 respectively. Felt really solid.

Bench Press: 170 x 10, 10, 10, 10, 10
I need to admit that I was all in my head about these sets. I got through all five without RPs—and was not so happy with the mindset. The last two sets were definitely challenging, but no pauses were needed. RPE of 8 for sets four/five.

Iso/Iso Chest Supported Row: 60 x 10; 70 x 7, 5

2 Up 1 Down: 85, 100 x 6
I haven't posted about this one in a long time. On a seated cable row (hopefully one with independent pulleys), using a NG handle: concentric pull with both hands, but only one hand is used for the eccentric part of the lift. One rep = both arms used for the negative. Great, great little tool for stability training; keeping your core steady through the whole lift is tricky.

Incline Curl: BFR: 60 x 30, 15, 15, 15

Tricep PD - Rope: 60 x 12; 75 x 8, 5
 
_tim said:
OHP: 125, 130, 140 x 5
RPE: 5, 6, 7 respectively. Felt really solid.

Bench Press: 170 x 10, 10, 10, 10, 10
I need to admit that I was all in my head about these sets. I got through all five without RPs—and was not so happy with the mindset. The last two sets were definitely challenging, but no pauses were needed. RPE of 8 for sets four/five.

Iso/Iso Chest Supported Row: 60 x 10; 70 x 7, 5

2 Up 1 Down: 85, 100 x 6
I haven't posted about this one in a long time. On a seated cable row (hopefully one with independent pulleys), using a NG handle: concentric pull with both hands, but only one hand is used for the eccentric part of the lift. One rep = both arms used for the negative. Great, great little tool for stability training; keeping your core steady through the whole lift is tricky.

Incline Curl: BFR: 60 x 30, 15, 15, 15

Tricep PD - Rope: 60 x 12; 75 x 8, 5
Click to expand...

2 up 1 down sounds interesting, what sort of load do you use, relative to your cable row 10RM (for instance) ?
 
Jester said:
2 up 1 down sounds interesting, what sort of load do you use, relative to your cable row 10RM (for instance) ?
Click to expand...
Hey @Jester - If you're going for low reps (3-4), I'd say 90% of the 10RM. For more moderate reps (5-6), I stick more in the 60-70% of my 10RM. The issue is bicep fatigue; it's super easy to get hurt if you go too heavy here.

Today:
Deadlift: 260, 275, 295 x 5
RPE of 5, 6, 7 respectively. Belt + shin sleeves for work sets.

Squats: 195 x 10, 10, 10, 10, 10
Knee sleeves were used here. The last set was an RPE of 7, though I was fairly spent in the cardio sense. The rest of the workout showed!

Standing Calf Raise: 247 x 15, 15, 202 x 12
These reps were a mess. The first two sets were with toes in and then out, with the reps paused between each rep. The last set was to be an Eric set, but I was gassed.

Hang TTB: 5, 3

Good first week of Month 2!
 
Last edited:
Finally - a midweek start to a four-day split.

Squat: 260, 275, 295 x 3
RPE 5,6,8 respectively. Knee sleeves and my belt were used.

Deadlift: 215 x 10, 10, 10, 10, 10
Shin sleeves only. Again, cardio + grip fatigue after set 3.

Decline Press Situp: 20 x 8; 30 x 5, 3

Russian Twist: 10 x 10, 15

Good session!
 
Bench Press: 230, 240, 255 x 3
RPE: 6, 7+, 8+ respectively. This lift is an enigma.

OHP: 100 x 10, 10, 10, 10, 10
No RP's! All sets were complete. The last reps of the last set constituted an RPE of 8.

Chins: BW x 6, 5, 3
All reps from a dead hang, to the sternum. Grip became a thing in set 3. BW today was 218.

Kroc Row: 85 x 20
I was still out of breath for my second arm. Good sets, though.

Incline Curl: BFR: 60 x 30, 10, 10, 10
Yeah, I hacked the sequence due to fatigue. My biceps were so tired after this.

Tricep PD - Flat: 60 x 20
Because of the compressed week, I'm hitting Bench and OHP again tomorrow. This was more a "fill blood" set than it was anything else. I have used this approach to heal DOMS and injuries alike. We'll see how much of an idiot I am tomorrow.
 
OHP: 130, 140, 150 x 3
RPE: 5+, 6+, 8. This is the heaviest I've been in triples world in a long time.

Bench Press: 175 x 10, 10, 10, 10, 10

TUT WG PD: 145 x 4; 150 x 3; 155 x 2
Minimum 10-count on the eccentric. Reps start after a fresh breath at the top of the ROM—a full stop between reps is important for this type of lift.

EZ Bar Curl: 80 x 10; 90 x 4

Skullz: 80 x 6

My arms were plenty tired at the end, but not in an unhealthy way. My little experiment with my triceps yesterday worked; I love that little blood trick. If I'm being honest, the Krocs yesterday were specifically added for the volume to address a mild pull in between my shoulder blades. Hitting the same fibers in reverse (approach-wise) was interesting today. My chest was really feeling the work by the end of the 4th set, and my delts just feel good. Regardless of the back-to-back, no RPs today. All things being equal, I should finish up the lifting week tomorrow.
 
Yesterday

Deads: 275, 295, 310 x 3
Belt + calf sleeves for work sets. RPEs: 5, 7, 8

Squats: 200 x 10, 10, 10, 10, 10
Massive cardio. Knee sleeves only.

Standing Calf Raise: 207 x 20, 20; 182 x 48 (Eric)
I finally got through most of the Eric pattern. The first two sets had me close to failure by 20, so I stopped there. The whole mess is lighter, but I think it's to be expected with the increase in deadlift activity.

Decline Press Situp: 30 x 4; 40 x 3
|
Oblique Crunch: 8, 2
I overheard a trainier tell her trainee, "God, that looks hard." It was, but that's the point, right?
 
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