3x5 dl then test squat max on the same day

Nah, I was just late to log. I DLd the morning of 3/21, will be squatting the evening of 3/23.

ahh yeah, my bad. That still seems a little close to hit a true 1RM

2015-03-23 - Squat Testing
Squat
1x424 (PR +4lb)
1x441 (PR +21lb)
0x451


I came in today hoping to hit at least 440, with 450 being a long-shot (but probably achievable) goal. I came really ****ing close to 450 but it just wasn't in the cards. The 440 may have been a touch high - it's definitely close.

Things to work on:
1. Drive elbows under the bar more
2. A super-tight, completely repeatable setup and walkout
3. Pack the neck better

Apologies for the blurry first set.

2015-03-25 - Bench Testing
Bench
1x245 (ties PR)
2x0x255

Curls, Pullups


This is the second time in a row I tried testing my bench 1RM and it's been a complete disaster. A week or two ago I put up 3x245, so I know I'm capable of more. I honestly thought 255 would be easy and that 265 was in the cards.

There were a few reasons I failed today.
1) My right elbow was in tremendous pain (brachilias?). I think it's definitely from the heavy squats. The pain was really hampering my form. Any time I got near the bottom of the bench, where my arms compress at the elbow, my right elbow would flare up. This seriously impacted my grip and my strength pushing out of the hole.

2) I suck at 1RM on bench. For example, if I go for a 2RM, my 2nd rep always feels better than my first. I am just unable to feel that groove on my initial rep on bench. Maybe my starting position is off.


I'm still gonna test my DL 1RM on Friday, but I might move to a program where I don't need to test my 1RM in order to figure out the proceeding weeks. The squats alone took a lot out of me, and I feel like today was almost a wasted day.

nice work on the squat.

2015-03-27 - DL Testing
Deadlift
1x441
2x0x463

This was just dumb. Last time I tested my DL I hit 473. I've just regressed in this lift. My right elbow was also in a lot of pain which made gripping the bar tightly a difficult task.

I'm not really sure why my DL got weaker while I added over 20 pounds to my squat. Probably just trained it too heavy too often in a row. Gonna dial it back a bit now and see if I can get back to my former strength levels.

as far as I understand it, you can either make squat progress or make progress on everything but squat. That's how it works for me at least.

how do you change up your programming to make squat progress vs other progress?

I don't thats just how it works out

2015-03-30 - 1A
Squat
5x330 @8
5x352 @9
5x352 @9
5x352 @9.5
5x342 @9.5

SLDL - 3x5x220
Pullups (+10lb)


Pretty happy with this. I think most days I'll come into the gym, work up to @9/@9.5, and then do 3 drop sets where I try to stay @9.

I'm really working on getting my elbows under the bar more. The challenge here is doing that while also keeping a tight back and creating a shelf where the bar can rest. I'm not very good at it now but I'm sure I'll get better.

My left groin/hip flexor is pretty tight and sore. This is the same area that I pulled about a year ago, it was affecting me today.

2015-04-01 - 1B
Bench
5x205 @9
5x210 @9.5
5x205 @8
4x205 @10 (failed 5th rep)
3x200 @9.5

JM Press - 3x8x95
Pullups, Curls


Meh, this was weird. My RPEs were all over the place. I think this is because my form isn't consistent enough. Also I got tired fairly quickly. The last two sets were supposed to be 5 reps.

With regard to bench 1rm testing, matching a pr is pointless imo and saps you of energy that would be better put to use on a new pr. So instead of going 245 again, setup your warm ups to go 250 or even 247.5. Progress is progress.

2015-04-03 - 1C
Squat
3x2x264

Deadlift
10x1x220

Sumo DL
10x1x220



This was a pretty bad day. The squats never felt good and I started feeling some acute pain in my low back while squatting so I cut it short. I think I put a lot of strain on my back on Monday with the heavy squats. Probably had some butt wink going on or something.

My back is still in pain today, it gets especially sore when sitting down. I'm thinking I need a few more days off before I start lifting heavy again. In addition, I'll be vacationing in Cali next week so I won't really be able to lift at all while out there. It's conceivable that I'll miss the next 2 weeks of training.

Honestly, that might not be the worst thing in the world. My body could use some rest (elbow still sore as well).

2015-04-20
Squat
2x330 @9
2x330 @9
2x330 @9
2x330 @9
2x330 @9.5

Speed DL
6x242 @7
6x242 @7
6x242 @7

Pullups
Started warming up for pin squats but my left quad/groin started flaring up.


Damn, I got weak. I haven't lifted in over 2 weeks. I took a week off to let some injuries heal (low back, elbow, groin), and then I just came home from a 10-day vacation in cali where I was basically drunk every day, got ****ty sleep, and ate under maintenance. Also lifted a little jet lagged today.

Feels good to get back into the gym though, and lifting based off of RPEs is better for me mentally since I won't get discouraged about missing a programmed amount of weight

2015-04-22
3ct Pause Bench
3x205 @8.5
3x215 @10 (very slight spotter help)
3x205 @9.5
3x200 @8
4x200 @9

JM Press
8x95
8x95
11x95

Pullups, Dips, Curls


It looks like I lost some strength on my bench too. Still a pretty good day. Estimating RPEs on bench is tough.

2015-04-24
Squat
2x2x308 @7
3x2x301 @7
5x2x296 @7
3x2x291 @7

Deadlift
20x1x308 @7

Pullups


Left groin was feeling pretty tight and painful today. I pushed through the workout but it definitely was bothering me.

2015-04-25
TNG Bench
9x3x186 @7

Was feeling ****ty today so just did some bench press and called it a day.

2015-04-27
Deadlift
5x374 @9
5x367 @9
5x362 @9
5x352 @9
5x340 @9

3s Pause Squat
3x220 @6
3x242 @7
3x242 @7.5
3x242 @7

Pullups



All those DLs were exhausting but I feel good right now . Pause squats were probably too light.

I recently bought Mike T's RTS manual and I should be able to quickly work my way through it. I'm probably going to try to construct yet another program for myself, but for now I'm just kinda going in and lifting heavy.

Mike Ts manual is way out of date compared to his training philosophies now. It's probably a good idea to read a lot of threads on his site about programming and what he does now. If you have any questions about RTS i can try and answer

Thanks Weasel. I'll definitely check out the forums once I finish the manual and I'll ask you some questions in your log if I get stuck. To be honest I'm loosely basing my current half-assed programming off of what I've seen in your log.


On another note, I started "CouchTo5k" today. I'm not sure how this will affect my powerlifting goals but I need some conditioning. I'm sick of getting winded from walking up flights of stairs. The first workout was pretty challenging and WAY harder than I expected. I'm gonna be sore tomorrow.

Edit: Just realized I did 90s jog/60s walk and it should have been the other way around

We still do stuff based on the manual and it works ok. Probably best to learn the new stuff in the long run though.

Aidan,

I didn't think that you did upper and lower like it says in the manual? I thought you guys did full body mostly?

2015-04-29
CG Bench
5x205 @8.5
5x210 @9
5x210 @9
5x210 @9.5
5x205 @9.5

JM Press
3x10x105

DB OHP
5,5,7x50

Curls, Cable Rows



Really good lift today. I hit my targetted RPEs really well on the bench, and my form felt very locked in as well. I've added a competition pause to my bench and I think it helps keep my form more consistent from rep to rep.

2015-05-01
Pause Squat
12x2x264 @7 (3, 5, and 7 second pauses)

Speed DL
20x1x308 @7


My left groin/hip flared up again. It gets pretty painful during squats but doesn't seem to be hampering me too much. I could just not squat, but that's not gonna happen.