5/14/19

Spoto press: 185x3x4, lsRPE @ 8

Inverted rows, BB OH extensions, ab rollouts

10:00 AMRAP:
5 inverted rows
10 pushups
15 air squats
6 rounds + 24


5/16/19

Sumo DL:
405xfx2
390xf
380xf
365x2 @ 8.5
325x2x5

Squats: 265x3x3

OHP: 122.5x3x2

All warm up reps flew. Then everything went downhill. I wish I knew what happened.

I opted to sign up for a powerlifting meet again next month. No baby will stop me his time.

5/17/19

Comp bench press: 180x3x5

BB rows: 155x5x3

SSB squats: 160x8x2

SSB good mornings, skullcrushers, ab rollouts

25-20-15-10:
KB DLs
KBS
Using 24 kg KB: about 7:30

5/20/19

Squats:
285x2
255x2x3

Spoto press: 180x3x2

RDL: 195x8x3

Snatch grip deadlifts: 205x8x3

Curls


5/21/19

Comp bench press: 180x2x5

Rows: 135x10x3

BB OH extensions and ab rollouts

50 KBS @ 24 kg took just over two minutes

Spoto press is so much easier than regular bench press. Weird.

Doing something called Dicks press on Thursday. I’ve seen three different ways to do it so far. Anyone have any experience doing them?

5/23/19

Sumo DL: 375x2, 340x2x5

Squats: 270x2x3

Dicks press

Lower body stuff felt as good as they have in a while.

Dicks press seems to be a close-grip spoto press, but you roll the bar towards your chin and back. It is supposed to be good for the triceps. It felt awkward and strained my elbows. I may try one more time next week.

5/24/19

Comp bench press: 200x2 @ 9.5, 180x2x3

SSB squats: 160x8x2

SSB good mornings, skullcrushers, ab rollouts

My biceps/triceps hated bench today. Pretty sure it was because of dicks press yesterday.

5/27/19

Squats: 275x2x6

Spoto press: 185x2x3, lsRPE @ 7.5

Snatch grip deadlifts: 215x9x3

KB Bulgarian split squats, BB curls

I was hoping 275 would feel easier, but damn is it heavy.

The program has included hip thrusts the last couple of weeks, however, I don’t have enough room. I replaced them with split squats today. Along with the deadlifts, it felt more like tiring cardio than strength training.

5/28/19

Comp bench press: 170x2x5

Rows: 140x9x3

Overhead BB extensions and ab rollouts

Not sure why the weight programmed for today was so easy. It was a good confidence boost at least. My right foot slipped while unracking on two of the sets.

Top set of sumo deadlifts at 395x1 on Thursday. Should be another confidence boost.

5/30/19

Sumo DL: 395xfx3, 355x2x2, 335x2

Squats: 270x2x3, lsRPE @ 7.5

I did a very poor job of getting tight in my sumo DL set up. I couldn’t break the floor on the first rep of each backoff set. Once I got the first rep, the second rep was much easier.

Squats still suck. After the meet I think I will go back to high bar. It is much easier to stay balanced and it doesn’t bother my elbows.

5/31/19

Comp bench press: 190x2x5, lsRPE @ 8.5

SSB squats: 165x8x2

SSB good mornings, banded pushdowns, ab rollouts

6/3/19

Squats: 300x1 @ 8, 275x1x5

Spoto press: 195x1x3, lsRPE @ 8

Snatch grip deadlifts: 225x8x3

KB Bulgarian split squats, curls

The is the final week of my peak. After a terrible couple of months of squatting, everything finally clicked today. As long as I don’t psych myself out, 315 should be on the table for the meet.

6/4/19

Comp bench press: 185x3x5, lsRPE @ 9

Rows: 145x9x3

Banded tricep pushdowns and ab rollouts

6/6/19

Sumo DL block pulls: 395x1x5

Squats: 295x1x3, all sets @ RPE 8

6/7/19

Comp bench press:
210x1 @ 9.5
190x1x4

SSB squats: 165x8x2

SSB good mornings and banded tricep pushdowns

6/10/19

Squats:
215x1x3
205x3

Comp bench press:
160x1x3
150x5

Sumo DL:
205x1x5

I have a nice, easy taper week before Saturday’s meet. It looks like today’s workout is the toughest of the week by far. It should help manage the massive amounts of fatigue I’ve been feeling for the last couple of months.

Good luck for the meet!

Arjun - Thanks dude.

6/12/19

Squats: 165x1x3

Comp bench press: 135x1x3

Sumo DL: 135x1x5

Sumo DL was supposed to be at 115. Seems super duper low. Trust the process I suppose.

That's quite a taper. Was your program written for Andre the Giant?

Renton - It is Juggernaut AI. It recognizes my MRV is awful compared to most. Still surprised the weights have been so light. Such as...

6/14/19

Squats: 65x5x5

Comp bench press: 70x5x5

Sumo DL: 135x1x5

Sumo DL was supposed to be 85 lbs.

I doubt I will be able to get video from the meet tomorrow. I will try to sucker someone into doing it, but it’s a small meet. Only 36 people total. Even so, there is only one session with three flights. I’m in the last one, which will make timing warmups tricky.

I’m hoping to PR in squats and deadlifts. I will be encouraged if I can finish second-to-last in one of the lifts. There are only seven people in my weight class (93 kg).

Good luck!

Thanks Monte.

6/15/19

USAPL meet

Short version: Went 8/9. Hit PRs in squats (140 kg) and deadlifts (185 kg).

Longer version: Weighed in at 90.6 kg.

Warm ups for squats went faster than I expected. I wanted my last warm up to be 275 lbs, but was 255 lbs instead. Plus, for all the lifts, I used a barbell with no center knurling. It messed up where to grip the bar.

1st attempt: 132.5 kg - Three whites. Barbell felt much heavier than expected on the walkout. I went with a conservative weight to hit an easy rep and get used to the the meet commands and lifting directly in front of someone. This was more of a grinder than I wanted so I went with a modest weight increase.

2nd attempt: 137.5 kg - Three whites. Almost fell over on the way up. Lost upper back tightness coming out of the hole. I knew 315 lbs+ wasn’t happening today.

3rd attempt: 140 kg (PR + 3 lbs) - Three whites. Kept tight out of the bottom. Easiest rep of the three. I definitely left weight on the platform.

Bench warm ups was also unexpected. The bench was much wider and higher than the one used on the platform. I had to put 45s under my feet.

1st attempt: 87.5 kg - Three whites. Went low for a much needed confidence boost.

2nd attempt: 95 kg - Three whites. Easier than I thought. About an RPE 8.5.

3rd attempt: 100 kg - Three reds. Felt like a ton of bricks three inches off my chest on the way up. I think I forgot about leg drive on this rep.

Deadlifts warm ups went fine. I didn’t know what to expect today since my deadlifts were so up-and-down the last month. I figured I would start conservative and see how it goes.

1st attempt: 165 kg - Three whites. Damn that was easy. Should have been my last warm up set.

2nd attempt: 175 kg (PR + 5 lbs) - Three whites. Just as easy as the first rep.

3rd attempt: 185 kg (PR +27 lbs) - Three whites. I tried to make sure knowing I was hitting the equivalent of four plates wouldn’t psyche me out. The rep was tough, probably an RPE 8 or 8.5. Finally in the four plate club. #feelsgoodman

The meet was generally well run. The other competitors were nice, helpful, and encouraging. The environment for the last flight, which I was in, was louder than I thought. I was surprised how supportive everyone was, even though I didn’t know anyone.

I finished last in my weight class by 80+ kgs. Surprisingly, I only lifted a few kgs less than the last place finishers in the 105 and 120 kg divisions.

The meet was a lot of fun and I would encourage anyone of thinking of doing one to sign up. Being an old, I doubt I will do another one anytime soon. My body feels beat up and my joints are achy. I will probably do Juggernaut AI for another month or two, since it begins with a hypertrophy block. After that, I would prefer to do a program where the intensity rarely goes above an RPE 8.

Great TR, congrats on the PRs! Any videos?

+1 to all; awesome work!

Thanks guys. Sorry arjun, no videos from the meet.

6/17/19

High bar squats:
225x6 @ 7
205x6x4

OHP:
95x6x2

RDL:
215x6x3

BB curls

I had to speed through the workout due to getting home late from work.

New to this log, but congrats on the meet and 4 plate DL!

The dicks press you mentioned a while back sounds like a JM press which messed with my elbows as well so I just did CGBP as a substitute

Happy belated Father’s Day, good to see another new dad in here continuing to put in work

Welcome to the log beesch. I hope you had a fun first Father’s Day too.

6/18/19

Spoto press:
162.5x6x4, lsRPE @ 7.5

Snatch grip deadlifts:
175x13x3

Banded triceps pushdowns, banded chins, ab rollouts

My biceps/triceps on both arms ached after benching. I really need to stop being lazy and get it checked out. It has been a problem since December. It really flares up when I bench heavy.

The bar left a bruise across my back from squats yesterday. I wonder if it is from not keeping my upper back tight. I know it is something I need to work on.