Aidan's Training Log (just weak strongman) - Page 148

March 2nd: Project Momentum Week 3 Day 3

2ct Pause Squat
192.5x1
175x5
165x5
165x5

TnG Bench Press
127.5x1
102.5x9
97.5x9
97.5x9
97.5x9

Wide Grip Bench Press
70x8
75x8
80x8
80x8
80x8
80x8
80x8

Long, hard training session. The pause squats are killer, and then lots of bench but feeling ok at that. The 127.5 didnt feel as comfortable as I would have liked, but hopefully just the fatigue kicking in.

https://www.instagram.com/p/BRIchV_h...by=aidanxkiely

Quote

03-02-2017 , 02:40 PM

#3677

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Keep your head back when the bar is on your back. Doing what you're doing can lead to neck issues.

Quote

03-03-2017 , 10:40 PM

#3678

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

March 4th: Project Momentum Week 3 Day 4

2ct Pause Deadlift
222.5x1 RPE 9
197.5x5 RPE 9
187.5x5
187.5x5
187.5x5

Low Pin Press
120x1 RPE 7
122.5x1 RPE 7.5
110x5 RPE 9
105x5 RPE 9
105x5 RPE 9
105x5 RPE 9

Cable Row
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9

So i ****ed up and did my e1rm instead of 91% of it for my top single and used that number for all backoffs, so I ended up lifting quite a bit more than I was supposed to. I did not die though, and bench felt solid - gains to be made on that.

Quote:

Originally Posted by cha59

Keep your head back when the bar is on your back. Doing what you're doing can lead to neck issues.

Agreed, I really need to work on my general posture and during squats. Will remind myself monday.

Quote

03-04-2017 , 12:45 AM

#3679

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Quote:

Originally Posted by Aidan

...
Low Pin Press
120x1 RPE 7
122.5x1 RPE 7.5
110x5 RPE 9
105x5 RPE 9
105x5 RPE 9
105x5 RPE 9

Cable Row
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9
70x9 RPE 9
...

Aidan,

How can all of the bolded sets be @9? Don't the sets get harder and harder? I'm asking because I'm curious if there's been any research done on how fatigue accumulates during a workout based on the relative intensity (# of reps from failure) and rest intervals of sets. For me, I couldn't imagine doing 5x9 of an exercise with 1 rep in the tank on each set, even if I was resting a very long time between each.

Last edited by Renton555; 03-04-2017 at 12:50 AM.

Quote

03-04-2017 , 12:49 AM

#3680

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

They aren't

. Im double logging at the moment - using the RTS app and still continuing with using liftingcharts.org because it exports well to forums. Problem is I can't be arsed putting the proper RPE in for each down set on LC, but I forget that it doesnt clear between exercise entries. The RPE 9 you see there is the accurate RPE for the 110x5 set, then everything else should be blank.

Quote

03-04-2017 , 12:54 AM

#3681

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

K. Wasn't trying to gotcha fwiw, just learning here. I wanted to be sure that there wasn't some absurd amount of WIM that you had access to in order to make those sets happen.

Quote

03-06-2017 , 05:31 AM

#3682

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

6th March: Project Momentum Week 4 Day 1

Squat
205x1 RPE 9.5
165x8 RPE 9
155x8
155x8

Bench Press
127.5x1 RPE 8.5
107.5x7 RPE 9
102.5x7
102.5x7

Push Press
40x9
40x9
40x9
40x9
40x9
40x9

Totally overshot the RPE on the squat, should have called it down after 195 didnt move that well. I guess the 20kg overreach on saturday is still with me. Forgot my SBD sleeves at home and used some old TKs I had lying around the gym, but definitely not the same. Ground out the down sets though. Bench felt solid. LOL push press.

Despite the fatigue, i am really enjoying being a reg back in the gym and seeing the night crew each session. Good craic.

Quote

03-06-2017 , 05:41 AM

#3683

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

9 rep push press? What is this? Crossfit?

Quote

03-06-2017 , 05:43 AM

#3684

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

You must have missed 11's week...

-----

Forgot to add that this week looks the same as the last few as well, some rep range variation but still top singles at 8 rpe. Here's TRAC:

trending upwards solidly since the beginning of the program, but still in the ok area.

Last edited by Aidan; 03-06-2017 at 05:48 AM.

Quote

03-07-2017 , 05:45 AM

#3685

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

7th March: Project Momentum Week 4 Day 2

Sumo Deadlift
220x1 RPE 8
185x8 RPE 8.5
175x8
175x8

2ct Pause Bench Press
120x1 RPE 8
105x6 RPE 8.5
97.5x6
97.5x6

Barbell Lunge
50x9
50x9
50x9
50x9
50x9
50x9

Just feeling very flat today, could feel the fatigue in my legs just walking around. Sumo top single felt ok, and I go through all of the back offs at or under the prescribed RPE though, but my bastard of a workout partner somehow jumped 20kg this week (240kg @8) and is making all sorts of gains. Bench was good though.

Quote

03-09-2017 , 06:05 AM

#3686

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

9th March: Project momentum Week 4 Day 3

2ct Pause Squat
192.5x1 RPE 8.5
170x6 RPE 9
160x6
160x6

TnG Bench Press
125x1 RPE 8
110x3
110x3
110x3
110x3
110x3
110x3
110x3
110x3

Wide Grip Bench Press
80x9
85x9
90x9
90x9
90x9
90x9

The extra day of rest really helped and I felt much better going into this session. Squats are still challenging at the moment, but bench is coming along nicely.

Quote

03-11-2017 , 06:57 AM

#3687

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

11th March: Project Momentum Week 4 Day 4

2ct Pause Deadlift
210x1 RPE 7
217.5x1 RPE 8.5
185x6 RPE 9
175x6
175x6

Low Pin Press
122.5x1 RPE 8
107.5x6
100x6
100x6

Pendlay Row
70x9
70x9
70x9
70x9
70x9
70x9

This has been an incredibly long week. I worked all day today (saturday) and started lifting at 8:30pm. Deadlifts went pretty well, slight overshoot but the 210kg rep definitely warranted going up. Bench felt solid, but I used the possibly heavy plates so maybe there was a small gain there. Sunday is a complete rest day thankfully. Slightly worrying that my estimated comp total is drifting downwards though - hoping for a good week this week as I could really use some momentum.

210kg rep: https://www.instagram.com/p/BRfpsExBhzJ

Quote

03-12-2017 , 09:33 AM

#3688

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

The east island must be mourning deeply.

Footrot Flats creator Murray Ball dies aged 78 http://ab.co/2nrJBVp - via @abcnews

Quote

03-12-2017 , 10:53 AM

#3689

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by Aidan

They aren't

I think I just assumed you were doing something similar to me where I perform a top set @9, then drop to @8 and repeat sets until @9 again

Quote

03-12-2017 , 03:05 PM

#3690

BPA234

veteran

Join Date: Jan 2005 Posts: 3,224

First thing I thought about about when I read your posts was how is your food and sleep?

Quote

03-13-2017 , 01:18 AM

#3691

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Food: getting adequate protein and weight is stable

Sleep: inadequate at the moment, 7 hours is about the average

Quote

03-13-2017 , 06:08 AM

#3692

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

13th March: Project Momentum Week 5 Day 1

Squat
202.5x1 RPE 8
172.5x7 RPE 9
162.5x7
162.5x7

Bench Press
125x1 RPE 8.5
107.5x7 RPE 8.5
102.5x7
102.5x7

Push Press
52.5x8
52.5x8
52.5x8
52.5x8
52.5x8
52.5x8

A pretty reasonable day, but still not much progress. Squats did feel better than last week, so there's that.

Quote

03-14-2017 , 06:00 AM

#3693

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

14th march: Project Momentum Week 5 Day 2

Sumo Deadlift
220x1 RPE 7.5
227.5x1 RPE 8
190x7 RPE 8
175x7
175x7

2ct Pause Bench Press
122.5x1 RPE 8
110x5 RPE 9 `
105x5
105x5

Barbell Lunge
50x8
50x8
50x8
50x8
50x8
50x8

So a better day. Worked harder on deadlifts at getting my knees lock and being more aggressive later in the movement at it made things quite a bit easier. Bench press with a two count for +2.5kg also pretty decent.

https://www.instagram.com/p/BRnSfUdBs3S

Quote

03-16-2017 , 06:10 AM

#3694

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

16th March: Project Momentum Week 5 Day 3

2ct Pause Squat
192.5x1 RPE 8
172.5x5 RPE 9
162.5x5
162.5x5

TnG Bench Press
127.5x1 RPE 8.5
110x7 RPE 9
102.5x7
102.5x7

Wide Grip Bench Press
87.5x8
90x8
95x8
95x8
95x8
95x8

So stuck at the same weight for pause squats, but did it beltless at approximately the same speed as last time so I guess a small win. TNG bench also at the same weight and RPE, but the 110 set was suposed to be @10 at 110 and I easily had another rep in the tank - I must just be better at repping that at higher intensity for now. Small gains in wide grip too.

On the upside, I have not missed a session in 6 weeks.

Quote

03-16-2017 , 07:23 AM

#3695

JohnnyFondue

Carpal \'Tunnel

Join Date: Dec 2006 Posts: 17,793

What's your favorite go-to protein right now?

Quote

03-16-2017 , 01:07 PM

#3696

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

I've been eating a lot of chicken thighs lately. Generic brand whey also making a contribution too. How about you?

Quote

03-18-2017 , 05:31 AM

#3697

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

18th March: Project Momentum Week 5 Day 4

2ct Pause Deadlift
210x1
217.5x1
190x5
180x5
180x5

Low Pin Press
127.5x1
110x5
105x5
105x5

Cable Row
60x8
60x8
60x8
60x8
60x8
60x8

Solid late saturday session - but pulled the pauses a bit on the short side with no one to count for me.

Quote

03-18-2017 , 03:59 PM

#3698

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Shirtless aidan warning

Spoiler:

Fat. Cut.

Quote

03-18-2017 , 05:56 PM

#3699

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Aidan

https://www.instagram.com/p/BRnSfUdBs3S

Pretty solid pull. It looks like it shifted slightly forward after it broke the floor and you still pulled it pretty fast. Tilt your head up a little and that might help you stay back a little better.