Yup.

Pretty sure it goes down a bunch next week. Hope so.

skipped GPP day. blah.

12/6/18: Hyp Wk 4 Day 3

HBBS:
270x8 @6
280x8 @7
285x8 @7.5
290x8x2 @8, 9

285 was a misload.

Incline Bench:
135x8 @5.5
145x8 @7
150x8x3 @8, 8, 9

DB Press: myoreps
40s x16
40s x5x5

How long is this template? We getting nudes at the end?

7 weeks, so wraps up right before New Year's, which is nice.

Not sure about nudes. Obv the weightloss has gone poorly, but I should still end the year down from where I started lifting again, and I am looking a little juicier overall.

Should have also logged that today was a BLAH day. Nothing felt especially heavy or grueling, just mentally was kinda disengaged.

12/7/18: Hyp Week 4 Day 4

CGBP:
155x8 @5.5
165x8 @7
170x8x3 @7.5, 7.5, 8

2" Def. DL:
315x8x5 @7,7,7,7,8

Pendlay Rows:
145x14
145x5x5

just brutal session

12/11/18: Hyp Week 5 Day 1

Squat w/belt:
385x1 @6.5
415x1 @8
365x6 @8.5
345x6x2 @7.5, 8

Fine. Not very sharp.

Press w/belt:
150x1 @7
160x1 @8
140x6 @9
135x6x3 @7.5, 8, 10

Last set just a total misgroove. Screwed up the 5th rep and really screwed up the 6th. Got way out in front and I was on my toes. First two sets were snappy af. Felt great.

DB Incline:
60s x8 @6.5
65s x8x3 @7.5, 8, 8

Fine.

time: 110m
SRPE: 5
550 AUs

overall easy session but was dragging ass and taking too long between exercises, the singles, etc. Will reign that in.

Doing Tu/W/F/Sa this week because some friends want to lift with them on Saturday.

How are you trying to gauge session RPE? I get set RPE - ideally you have a good feel for what 10/10 is and then back off reps from there, e.g. 7 RPE means you have 3 more reps left.

But session RPE? I mean, have I ever done a session of anything where I could do more *something* - I doubt it. Anyway, if you've already discussed this and I missed it, lmk and I'll go search more of your previous posts.

I just googled a bit and read some articles on it. It's by no means scientific.

It's not the same scale as RPE. It's like,
5 - moderate
6 - pretty hard
7 - hard
8 - really hard
9 - super hard
10 - super duper hard

something along those lines.

I'm not doing session rpe because I anticipate a negative feedback loop of spergness would be the result, but I assume a decent way to do it is to rate sessions relative to a benchmark of your hardest recent session.

It kind of amazes me that something so subjective and squishy can actually be used usefully for adjusting volume and load (and thus reducing the chance of injury). And I don't mean subjective in the sense that workout X may be a 7 to you and an 8 to me - I just mean that you're trusting the person recording these to be somewhere close to consistent in a way that makes sense.

However, I guess you can just adjust. E.g. If you never write down above a 7 but start getting injured and suffering from clear fatigue, then you may need to change your 7 to a 9 or whatever...

Seems like a totally unnecessary thing to sperg over as long as you're honest with yourself about your set rpes but I could be convinced otherwise

I don't plan on doing anything with this data any time soon and I'm not sure ever. Maybe I shoulda kept it private. Agree it's super spergy.

Well, on the BBM pod they seemed to think there was clearly enough evidence for session RPE to be the best current metric to base programming decisions on to lower injury chances.

I think it's only super spergy if people come to your log and ask you about it . Just taking <5 seconds to note down some number after a session isn't very spergy imo.

Meh, I've already found it useful shorthand for figuring out when I've been overdoing it. Can't say I've called any workout a "5" yet though.

12/12/18: Hyp wk 5 day 2

DL w/belt:
455x1 @6.5
485x1 @8.5
425x6 @8.5
405x6x2 @7.5, 8

Bench (comp) :
215x1 @8
190x6x4 @8, 8.5, 8.5, 9

2ct Pause Leg Press:
455x11x3 @8ish

Bis/Tris: 3x12-15

t: 120m
SRPE: 6

I keep skipping GPP days . Last week I had some excuse but none yesterday. Was mostly cuz I was up late Weds night making SWEDISH MEATBALLS for a work potluck. First time making them and they came out sick, though.

12/14/18: Hyp Week 5 Day 3

2ct Pause Squat:
275x8x2 @6.5, 7
285x8x2 @8, 8.5

Kinda hard. Hips on fire.

Pin Press (shoulder-ish height):
95x8 @5
105x8 @5.5
115x8 @7
120x8 @8.5
115x8 @8

Bit awkward. Pin is actually a smidge lower than my normal rack position. Basically puts me in the position just before I actually press. Kinda felt strong tbh.

F(eet) U(p) Bench:
135x11x3 @7, 7.5, 8

t=77m
SRPE=6
462 AUs

What do you think of this program overall? I'm thinking about kicking off the year with it before the next strength program.

hard to say as i have 2.1 weeks left, but overall it's pretty good, though I definitely have not been executing it with the same gusto as the bridge.

Big fan of the volume, rest period prescriptions, and overall work capacity emphasis. Myoreps are sweet.

I would probably swap some exercises if I were actually trying to pack on mass under this program though. For instance, I would probably swap out pendlay rows for tbar or some machine row variation for the myoreps on day 4 of weeks 1-4.

I would entertain making HBBS the main squat movement.

I would entertain heavy RDLs in place of one of the secondary DL movements.

You may have adapted to Holliday levels of volume by now.

12/15/18: Hyp Week 5 Day 4

2ct Pause DL (below knee):
315x8 @5.5
335x8 @6ish
365x8 @8
365x7 (f 8th) @10

2ct Pause Bench:
155x8 @6
165x8 @7
165x8 @8
165x7 (f 8th) @10

DB Rows:
70x11x3 @6-7ish

bis/tris: 2x12-15.

Sooo. weird session. I lifted at the Y in East Boston with a couple friends (brother and sister). Not a terrible gym but not great either. No chalk so used straps. For both main lifts, things felt pretty light but then final set got crushed. The missed DL wasn't too bad, just couldn't lock out. The missed bench was worse, just a bit off my chest after crushing the previous set. Dunno. Weird.

The brother I helped with DL and moves really well. Could be very good at this but he mostly cares about rock climbing. He's 6'-ish, 143lbs. Had never DL'd more than 165. Pulled 225x5 today which I'll take all the credit for.

Rock climbing is super addictive and super satisfying (assuming you don't have a wife who's paranoid you'll die doing it *every time* you do it). Strength-to-weight ratio is king and the saying is "Leg strength is never the limiting factor." So they really want to avoid mass there. I'm actually somewhat surprised we have so many climbers who lift regularly and seriously itf; back in my day you couldn't pay them to pick up a barbell.

In fact, how did you even get your brother to try it? I have a guess that if you ever go with him you'll find he has a "problem" where it looks like he has to do a deadlift-type motion to solve it.

Not my brother, my friends are bro and sis.

He's just kind of into anything physical and has been lifting some along with his rock climbing. Obviously nothing too serious if he was only trap bar DLing 165 and it was immediately clear to me he was a lot stronger than that.

I'll def give rock climbing a go if I'm ever not a total fat ass. I know I'd be capped with my leg mass but it'd still be fun.

12/18/18: Hyp Week 6 Day 1

Sq w/belt:
395x1 @6.5
420x1 @8
375x6 @8.5
355x6x3 @7.5, 8, 8

Felt snappy but pretty winded after these. I woke up at like 3:40a.m. for some dumb reason.

Press w/belt:
150x1 @6
165x1 @8.5
140x6x2 @8.5, 9
135x6x2 @8, 7.5

Last set went amazingly well mainly because I stopped letting so much air out between reps.

DB Incline:
65s x8 @6.5
70s x8x3 @7.5, 8, 8

t=115m
SRPE=7

overall one of the better sessions over the past 2-3 weeks.

What SRPE do you give to this session?

U cereal right now