Thanks, I guess that means more like a front squat rack so I get shoulder registration?

I've been a bit surprised how little I was getting up when going for a single (and how often I wind up hitting an unintended pause just over my head), but haven't looked into it too much since my main focus has been getting in slow eccentrics at about 5% more than the press weight. Now that I'm switching to my "stuff" program of always working in a lightish-heavy single I should probably try to get it to a weight worth screaming over.

The gym's really sweet--worst case as far as crowds just means I'll have to use one of the half-racks or bench in a rack with the Queen's plates. Told me on the way in only things people have gotten kicked out for are denying someone's request to work in and not giving a spot when asked--and literally everyone spots correctly.

Thanks! I'm pretty pleased especially since my navel has gone down a little more than 3 inches over that span. My scale actually puts it at 14.5 lbs bf vs 2.5 lbs MM, with the rest water. I guess it's normal to just add water to MM?

Had been debating switching to bulk after a few weeks but the wife has decided to lose weight so the dye is cast to aim for 15% bf level! That's part of the reason for switching to lower-stress RPE 8ish programming.

Have been neglecting logging food for a while, but I am just eating the same foods as when I was and so much of it protein powders & WM chicken that I'm sure it's around 2500 calories with 250+g protein. Now logging wife's intake and...it is kind of shocking how little she can eat to be at a decent deficit (but then that does explain the weight gain problem). Part of that is she just can't be very active, so her base rates have to be at sedentary or worse.

10/16

1 hour treadmill walking 3.8 mph @6", avg hr 138, ~800 calories

Yoga

10/17 -- 223.6 lbs 20.3% bf


Squat "stuff" (TM 370) + Dips "stuff" + Deadlift "Light stuff"

wu Overhead Squats, Goodmornings, Muscle Snatch, Curls, Kneeling Arnold Press, 30 second paused-squat, Box jumps, Glute-ham raises, clean pulls

HBB Squat 5x230, 4x280 @7, 3x315 @8, 335 @8, 6x3x300 @7.5-8.5,
HBB Heavy Walkouts 3x405x12 seconds
Dips ladder 1->6, 8x+45, 3x+90 @7, 1x+135 @8, 6x3x+90 @8s
Wide Grip Frenchies 2x2xbw, 2x1.2x+45, 2xbw
Incline Dumbell Press 30 deg (52XX) 8x65s, 2x8x70s @8
Snatch Grip Deadlift from 2" Blocks 8x135, 2x6x225
Upright 1&1/2 Rows (various grips) 4x95, 4x4x125
Straight-Leg Deficit (2") Deadlift (Mike T style) 3x6x245


OK, so for this RPE 8 protocol, I need to make the concentric portion as fast as possible. While I generally do that (and never go for any tempo training concentrics) it has not really been my focus and it's clear from this workout that I'm not really used to it. My understanding is concentric speed really doesn't *matter* if you are going to failure anyway, but makes a big difference in how much muscle gets recruited for the job if you are leaving two reps in the tank. So basically *today's* sets to RPE 8 are a bit lighter than my usual sets to RPE 8 for that reason (pushing harder and faster makes it more taxing). I expect I'll adapt while resetting weights a bit and in the meantime I get to watch my recordings feature some losses of balance, some exotic hitches, and some occasional feet coming off the ground on squats (uh...keep a tight grip on the dip station!)

That observation aside, this was a fun workout. I added an additional set of 3s to Squats & Dips because I had to run out after the 3rd set for about half an hour and it seemed like maybe that would cover the extra rest.

Today on Dips I learned at +135 explosive concentric I can feel my chest wanting to split open. I've found locking my knees and registering my heels on the ground for the low point lets me fire up under control without the exaggerated mechanical torque in my shoulders and elbows--kind of like a pin press. Not sure if that calls for a unique name or already has one.

10/20 224.4 lbs 20.4%bf

Overhead Press "stuff" + NG Chinups "stuff" + RGBP & Squat "light stuff"

wu OH squat, SOTS press, Z press, Zottman Curls, Kneeling 1-Arm Arnold Press, box jumps

Overhead Press (conventional grip) 5x115, 5x140, 2x3x155 @6, 6, 3x170 @8.5, 1x185 @8.5, 5x3x165 @7.5-8
NG Ring Chinups ladder 1->5, 5x+45, 3x+100 @8.5, 2x1x+135 @9s, 5x3x+90 up to @9.5
SSB Low Bar Squat 8x155, 2x245, 2x8x255 @7, 8
Reverse Grip Bench Press EMOM (kilos) 5x70, 8x3x85 up to @7

Huge hurry plus interruption meant skipping today's push presses. A little under an hour total "in gym" time. Assuming I did push presses last, I would've been pretty gassed and needing rest since all lifts were "as fast as possible" concentrics again. Arms feel more slaughtered than usual. Chinups +135 are...not especially fast, btw. It was "supposed" to be 130 today but...once you get more that 3 plates wide it starts to feel bulky and pinchy.

Not a good night's sleep. The dog is really struggling and the wife is pretty upset about it. I just *had* to get to the gym today and felt pretty weak and stressed the whole time.

I've always found two 45 pound plates on a dip belt to increase the chance of rogue sack or tip pinching, and I'd imagine three wouldn't really mitigate that issue. I don't think I ever got much above 3x+115 (for dips), which was actually pretty easy to set up (35-45-35, with little chance for crotch trauma).

I guess what I'm getting at is I may need either a longer chain for my belt or more compressive underwear.

Yeah my old gym had a much bigger and thicker chain. I think altogether it was about 10 pounds whereas this one was like ~3. They do have 3 or 4 dip belts though, so I suppose I could franken-belt something.

No 35's in this gym, but they have bumper plates in 10-15-25 so I can generally get a stack with an even hole (which is nice) but it gets pretty thick and feels unbalanced unless it's 45's on each end.

10/22 -- ??? but I estimate yesterday's calories at ~10,000 due to giant bag of Halloween Candy, another cherry pie, and finishing off all the regular ice cream in the house. Didn't weigh the ice cream.

Deadlift "stuff" + Squat & OHP "light stuff"

wu OH squats, goodmornings, SOTTS press, box jumps, zottman curls, GluteHam raises

Clean Pulls 2x5x135, 5x185, 5x225
Arnold Presses (various) 8x35s, 6x50s, 8x3x60s up to @8
Front Squat 5x135, 5x185, 8x3x225 @8-9
BTN Press/Push Press 2x(3x155/3x155) @8
Deadlift 5x225, 5x275, 5x325 @5, 4x375 @6, 415 @7, 3x5x365 @8s
Push Press 2x3x175 @8, 8.5

Another hurried session. Decided to give myself a little slack on today's deadlifts. I think I could have done heavier but would've needed more rest and it's all hard to tell with this "lift as fast as possible" format I'm getting used to. Think I've improved my push press racking, but just quickly fitting it in here for practice. I could see using some bands with this front squat workout.

Dang candy! Then once the pin is pulled, watch out.

How’s your dog?

Ostensibly some good news; took her to an oncologist today and he's optimistic she'll respond well to treatment and, if so, expects it to be a rapid improvement. Like she'll be noticeably feeling better and acting like her normal self by Friday. Leaving her there most of the day then they'll get more test results back next week for the "real" chemo. He thinks she has a good chance, and at any rate we'll know within 2 weeks if it's working.

Without this, the way she'd been going downhill I was becoming convinced she wouldn't make it to the weekend. Was even considering canceling wife's procedure scheduled for tomorrow morning.

Ugh, at least there is a good option.

The last thing you and your wife need is more stress. I hope your wife is able to get her procedure done.

Sounds promising, fingers crossed.

Thanks. Procedure went fine and I managed to make it to the gym. Picked dog up from boarding and she seems quite a bit better. Steroids, probably.

10/24 -- 224.6 lbs 20.5%

Bench Press "stuff" (est. 305 max W5) + Pendlay Rows LP


wu Snatch pulls, Muscle snatch, OH Squats, Sotts press, Goodmornings, Zottman curls, Clean pulls, box jumps

Bench Press 5x155, 5x205 @5, 5x240 @7, 3x1x270 @7, 7, 8, 3x5x235 @7.5, 7.5, 8
Pendlay Rows 6x135 (11X3), 6x185 (11X1), 6x225, 6x255, 3x6x280
Cheat Rows 9x280, 6x325, 2x6x350
Skullcrushers 8x87, 2x8x107
Leg Press 10x90, 10x180, 10x270, 3x10x360

You know how plates are with tolerances and whatnot. So I'm not saying exactly, but the top rows were...'bout 350.

The 280 Pendlays felt really heavy. No chest contact on the last rep of each set.

So the new "stuff" program is a lot like the Gillingham 12 week bench program (but with all the main lifts) with some of the percentages reduced per the Barbell Medicine ranges, and everything's going for max speed concentrics per something I read on Greg Nuckols where that adjustment results in more muscle recruitment when working below RPE 10. It's supposed to help with strength gains, but not additional hypertrophy. I'm generally aiming for RPE 8 and so far as I've noticed, for things like 5 reps at 75% or 3 reps at 80-85% if it doesn't come in at 8 or higher, I probably will agree I didn't actually effort for full max speed. Also sometimes forget to shift to slow eccentrics right after. Other than that sticking with the same split of 4 sessions per week with my usual bag of accessories and alternates--just generally fitting them into the Gillingham "light days" format. Oh, and barbell rows don't fit with that due to the nature of mostly needing to keep working weight in the 8 rep range to cut down on crocking (and cheat rows have a serious breathing and deadlifting issue). So..."stuff" but it's proving to be fun.

Today's bench felt great; smooth and fast, and by the end I felt delighted I was this "worked" from such light weights.

10/26 -- 224.4 lbs 20.4% bf

Squat "stuff" (TM 370) + Dips "stuff" + Deadlift "Light stuff"

wu 30 second paused-squat, Box jumps, Glute-ham raises, clean pulls

HBB Heavy Walkouts 3x425x15 seconds
HBB Squat 3x225, 3x275 @6, 3x315 @8, 2x1x345 @8s, 5x3x310 @8s,
Dips ladder 1->5, 5x+60, 3x+105 @7, 2x1x+145 @8, 9, 5x3x+100 @8-8.5s
Extra-Wide Grip Paused Pullups ladder 1->5, 2x6x+50 @8, 9
Incline Dumbell Press 30 deg (52X1) 8x65s, 2x8x75s @8s
Deadlift 8x285 @7, 2x8x315 @8, 9
Lateral Raises

Decided my last couple nights' sleep was *not quite* bad enough to mandate skipping lifting. Wife's been kinda sick while the dog's been getting better but being a bit of a handful overnight. Spent nearly two hours trying to get everything arranged to head out to the gym. Had to run home after the heavy singles and turned into a full hour--which sucks because then I have to warm up again. And now I feel so tired...

Generally everything was fine. Dip singles feel slightly less like my chest is splitting open, and I really felt my triceps from the skullcrushers last session. First squat single I felt some spinal flexion, second was fine. Starting to get used to glute-ham raises. Speed deadlift 8's kinda suck, but I didn't feel like trying to figure out how to weight SLDL's or paused DLs for 8 reps. I just forgot about upright rows until nearly leaving, so just did quick laterals.

Lol wut?

How bout in English next time?

Queen's English:

*On my first squat single of 345 my thoracic spine bent forward a bit on the way up while I was trying to push as fast as I can. It's a form breakdown called "spinal flexion". I was able to correct it on the second single of 345, basically by focusing on it.

*"Glute-Ham raises" (GHRs) are an exercise for which there is a specialized piece of equipment called a "Glute-Ham Device" (GHD). It works the hamstrings and the glutes, although personally I only feel it in the hammys. It is somewhat similar to leg curls except it works both ends of the hamstrings. Shown here: https://www.youtube.com/watch?v=z15C9UZUbss

There are ways to cobble something together for the same effect. I think at Cha's gym they just hold each other's ankles and I've made do kneeling away from a seated lat pulldown station with the knee pads. I like to fire up my hamstrings before squats (doesn't affect the squats but it does help me feel the hamstrings while I squat) and my gym doesn't have a leg curl station, so these are the thing. Hard though. Oh and chicks do situps in the GHD, for some reason.

*My program called for 2 sets of 8 reps of conventional deadlift @ 65% of my max. Doing deadlift "sets across" of 8 reps, each as fast as possible on the way up and counting to 3 on the way down, leads to a buildup of lactic acid in the upper thigh, glutes, low back, and forearms along with a greatly elevated heartrate and general feeling of stress and discomfort (i.e. "sucks"). Despite that, I could do a couple more (i.e. RPE 8; "RPE 8" means I could do two more reps). Usually I prefer variety to just doing more conventional deadlifts on squat day; Straight-Leg Deadlifts (SLDLs) or deadlifts where I pause the weight a few inches off the floor ("paused DLs") are what I would have liked to do BUT I'd have to feel around a bit to figure out what weight I'd be doing for 8 reps that would leave me with 2 in the tank. And since I was in a hurry I just went ahead and did the boring version that kinda sucks (instead of the more interesting ones that...suck in a different way).

*"Upright rows" are an exercise that is generally frowned upon due to the frequent lifelong debilitating shoulder injuries that result from it (what a bunch of babies). Rather than describing it for you to try, I'll just say it is an assistance exercise for the overhead press with some carryover to dumbell lateral raises which are not as good but I can just *do* them whereas I have to do a few sets of upright rows with lower weights to work up to it (or I could just jump into them and get hurt like the morons unfortunate victims of this exercise). That's not the only reason they get hurt doing this--the technique is important and pretty counterintuitive and takes a while to get used to at low weights. I've seen a version that looks safer on a cable station using a rope handle, but my gym doesn't have one of those neither.

❤️❤️❤️
Thank you so much! That, I understand. I’m heading out to play a tourney but will reread this a couple times while I’m playing. Ty again

10/28 -- ???

Overhead Press "stuff" + NG Chinups "stuff" + RGBP "light stuff"

wu OH squat, SOTS press, Zottman Curls, Arnold Press, box jumps

Overhead Press (conventional grip) 3x115, 3x135, 3x155 @6, 3x1x175 @7, 7.5, 8, 3x5x155 @7.5, 8, 8
NG Ring Chinups ladder 1->5, 5x+60, 3x+105 @8, 1x+150 f-short, 1x+135 @9.5s, 5x3x+90 up to @8.5
Reverse Grip Bench Press (kilos) 5x70 (155), 2x8x93 (205) @8, 9
Push Press 175, 195, 215fff, 4x175 (5 second eccentrics) @9

1-arm ring eccentrics 2xeach side (it was bad)
Dyno ring chins 2x3

Big hurry probably raising all RPEs. About 45 minutes total. Still think my push press form is getting better, but wound up supersetting them with RG bench and chinups so just didn't feel like I had that much juice.

NG chins was supposed to be 140 or 145 for the top single but I forgot to swap out the 15lb bumper plate for a 10lb. Just could not get that last 3 inches. Will be switching over to Archer pullups instead of heavy weighted for ~6 weeks. 1-arm eccentrics were a test to see if I'm close. That would be a "No."

Nice football picks this week.

Yeah when I finally got 'em in...actually I'll be middle of the pack if Buffalo pulls it off tomorrow (I assume).

10/30 -- ???

Deadlift "stuff" + Squat, OHP, and Dips "light stuff"

wu OH squats, goodmornings, SOTTS press, box jumps, zottman curls, GluteHam raises, clean pulls

Arnold Presses (various) 8x35s, 8x55s, 7x65s f8, 6x65s f7
Front Squat 5x155, 2x8x205 @7, 7
BTN Press/Push Press 2x(4x155/4x155) @9, 9.5
Deadlift 3x285, 3x335 @5, 2x385 @6, 405 @7, 425 @8, 2x3x380 @7.5, 7.5
Dips ladder 1->5, 2x3x+80 @7, 7.5

Had to wrap up and leave before I finished since I wasn't going to make it back before the gym closed. Was supposed to do 3 more sets of 3x380 DLs but figure I will just do those on bench press day. Was supposed to do 6 more sets of the light dips but I'll probably just redo that next week.

Weight was too much for Arnold presses and too little for Front Squats. Pretty happy with how quickly the 425 single went up.

Another rough night trying to sleep, but I expect they're all going to be rough for a while. I may be hitting the point where I'm not recovering between workouts due to chronic lack of sleep (the Arnold presses should have been fine). ****ty day and I decided I just had to get to the gym anyway.

Caught myself wondering why my lats felt sore today. Didn't remember doing weighted chins until I checked this log, like, "Oh yeah."

10/31 -- 226 lbs 20.8%bf

Bench Press "stuff" (est. 305 max W6) + Pendlay Rows LP + DL & Dips makeup


wu Snatch pulls, Muscle snatch, OH Squats, Sotts press, Goodmornings, Zottman curls, box jumps, GHRs, Leg Press

Bench Press (kilos) 6x70 (154), 3x100 (220) @6, 3x113 (249) @7.5, 2x1x125 (275) @8, 8.5, 5x3x111 (245) @7s-8s
Pendlay Rows 6x135 (11X3), 6x185 (11X1), 8x235, 2x8x255
Clean Pulls 5x135, 4x185, 3x235
Cheat Rows 9x255, 6x315, 2x6x355
Dips 6x2x+60 @ 6s-8s
Deadlifts 3x3x380 @7, 7.5, 7.5
Dumbell Skullcrushers 2x8x55s

Various shoulder raises, Curls, Ab Wheel Rollouts, Kettlebell Swings


Managed to get a decent night's sleep. Fingers crossed moving forward. Also arranged a non-rushed gym session for the first time in a while.

Bench Press felt solid. Lat soreness finally gone for rows. Decided I could squeeze in the Dips I missed along with deadlifts, just reduced the weight a little. Skipped leg press work sets because I wanted to make sure I got the deadlifts in. Plus, came home to take the wife to vet and back with the dog ~1.5 miles hills and see some kids in costume.

11/2 -- 225 lbs 20.6%bf
.
Squat "stuff" (TM 370) + Dips "stuff" + Deadlift "Light stuff"

wu 30 second paused-squat, Box jumps, snatch pulls, muscle snatch, overhead squats, 1-Arm Arnold Presses, Zottman Curls

Glute-Ham Raises (63X2) 3x8
Hang split-snatch 4x3x95
HBB Heavy Walkouts 405x15 seconds, 3x435x15 seconds
HBB Squat 5x225, 5x265 @6, 5x295 @8, 3x1x325 @7, 7, 7.5, 3x5x290 @7, 7.5, 8,
Dips 5x+45, 4x+90 @7, 3x+115 @8, 2x1x+145 @8, 8, 5x3x+110 @8-8.5s
NG Rings Pullups (51X5) 2x8 @7, 8
Incline Dumbell Press 45 deg (52X1) 8x55s, 2x8x65s @8s
Clean Pulls 3x135, 3x185, 3x225
Deadlift (beltless) 6x235 @6, 5x3x290 @7-7.5s

Upright Rows, Ab Wheel Rollouts, Kettlebell Swings

First undulation for squats and all felt pretty darned good. I may be ready to start videoing them again. The walkouts sure *feel* heavy; I'm actually doing them prior to the heavy singles, and everything feels lighter on unracking after that. Some belted, some not.

Dips will undulate next week and I'm looking forward to a bit of lightness for a couple of weeks. It's just a little bit technical at these weights as fast as possible right now.

DLs were supposed to be 8x3 but ran out of time. Finally adapting enough to do actual worksets of GHRs.

11/4 -- 228 lbs

Overhead Press "stuff" + Archer Pullups "stuff" + RGBP "light stuff"

wu Z press, Zottman Curls, box jumps, push press

Overhead Press (conventional grip) 5x105, 3x135, 3x165 @7, 3x1x180 @8, 8, 8.5, 5x3x160 @8, 8, 7.5, 7, 7.5
Archer Pullups 2x5 @8s, 2x1 @8s, 6x5 @8s
Reverse Grip Bench Press (kilos) 3x70 (155), EMOM 8x3x87.5 (193) @6-8s
Push Press 2x165, 2x1x185, 205, 215, 220f, 3x185 (5 second eccentrics) @9

During the sets across of OHP 160, I realized I was getting too much wrist flex. Tried to correct it and the weight went easier after that.

I was wondering if I'd done the Archer pullups hard enough, and just got a couple of bicep cramps when I was washing my hair. So, yes.

Push press was in a hurry to try the 220 then get in a set of slow eccentrics, but I'm pleased to at least get that 215.

pp looks better

...are those Clorox wipes?