squat - 440x1
press -170x1

1/29/19: 12wk Strength w4d2

DL w/belt:
425x1 @6
465x1 @8 (vid)
385x4x5 @6, 6, 6, 6, 7

Felt great today. DL back on track.

Bench (comp):
215x1 @6.5
230x1 @9 (vid)
185x4x5 @6, 6, 6, 6, 6

Top single, something tweaked/hurt in my left arm on the descent and kinda screwed me up. Looks like it moved fine but felt bad. Dropped the weight by 5lbs for the volume as if I hit 225x1 @8 instead and smashed all of those. I tried unracking with my ass up and I like it.

303 Tempo Squats:
195x10 @6.5
205x10 @7.5
215x10 @9
205x10 @9

t=113m
srpe: 7 I guess, but was like a 6 prior to tempo squats.

1/30/19: GPP

Ex Bike: 30 mins

superset of DB curls, tricep PDs, facepulls: 3x12-15

1/31/19: 12wk Strength w4d3

Squat (no belt):
355x4 @7
365x4 @8
380x4 @9 (just gonna call this a beltless PR)
360x4x2 @8, 9

SS Bench:
235x4 @7
240x4 @8
245x4 @9
235x4x2 @8, 9

Seated Press:
105x10 @7
110x10 @8
115x9 @10
105x7 @10

lol. Just ran out of steam. Was on a different bench / bar /weights etc. Used an actual seated press rack on the other side of the gym. Setup was a little off.

t=113m
srpe: 7

The time is a bit of fake news, as someone was waiting to squat in the rack I usually do the seated press in, so I decided to change out of my shoes and such, go to the other side of the gym, then I left my clips so had to double back. I finished SS bench at like 1h15m, so really shoulda been <90m.

2/1/19: 12wk Strenght, w4d4

Mid-shin Rack Pull:
415x4 @7
430x4 @8
445x4 @9 (PR)
420x4x2 @8, 9

CGBP:
200x4 @7
205x4 @8
210x4 @9.5
200x4x2 @8, 9.5

Leg Press:
545x10 @7ish
565x10 @8ish
585x10 @9ish
545x10 @9ish

t=88m
srpe: 7

What's your opinion about the rack pulls after having done them for a bit longer? Useful or no?

def useful. Hardest part is getting the bar moving. First rep is always the hardest. So prob good just from a learn to grind standpoint.

That was my experience as well.

This Sheiko program I'm on has them programmed for as high as 105-110% of my training max for doubles during the prep cycle. . . do you think it's worth adding them in again on my next cycle, but adjusting the percentages downward a bit? I'm "capable" of doing them as programmed, but they always wreck me. (As a side note, I also saw something a little while ago saying that, for some taller lifters, rack pulls may be harder than pulling from the floor due to the reduced quad involvement -- I'm not sure if that resonating with me is just my innerEV talking, though.) I subbed in RDLs for this cycle and have just been winging it on the intensity, and it seems k, but I'm wondering if forgoing handling heavier weight is going to be a long term hindrance. I guess I'll see in a few weeks.

Probably a good idea to do them as programmed but I wouldn't get married to the %s as it's hard to say any given person is definitely capable of a 5-10% overload just because the ROM is shorter.

I'm personally weaker in the rack pull than from the floor, though it's hard to suss out reasons. I rack pull without a belt, and it's at the end of the week after I've already squatted heavy twice and pulled from the floor heavy. But I also have strong legs so maybe the reduced quads hurts me too. I've also just pulled from the floor roughly 5000% more times.

All that really matters is I've improved a good deal on them. I think my @9 x4 sets on the bridge were like 375ish.

KC,



I'll add them in next cycle, and maybe just start by dropping my training max by 10% or so for the purposes of calculating the intensity for that exercise specifically and see how it goes. Thanks.

I think the sheiko program has those high percentages because Federenko was a sumo puller and sumo rack pulls are evidently much easier than conventional. He also maybe intended them to be done from higher than mid shin.

Renton,

Yeah, as I alluded to above, that was my suspicion as well after I watched something from Juggernaut (I think) about rack pulls that came out recently, although I didn't really bother to check.

2/2/19: GPP

Ex. Bike: 30mins

Abs, pull downs, curls, tri push downs

M = F*D

So I don't see how you can pull more off the floor than the rack, unless you are struggling with the M because of setup issues.

I know rack pulls for back development are a couple of inches above the knee and my man kidcolin should be able to hit 5 wheels for reps easy.

Mid shin numb nuts.

Mid shin is off the floor, I would think that's true for most humans.

For people that aren't midgets, pulling from midshin instead of off of the floor often means less quad involvement.

i'm 5'5" and I find block pulls to be harder or at least equally as hard

Hey what do you know Loco is banned from this log. Numb nuts.

Weighed in at 211 this morning. See u.

Well yeah, mid shin would be a deficit deadlift for you.

2/4/19: 12wk Strength w5d1

Squat w/belt:
405x1 @6
445x1 @8.5
370x4x5 @7, 7, 7, 7, 7.5

meh.

Press w/belt:
160x1 @6
170x1 @8.5
140x4x5 @6, 6, 7, 6, 6.5

3rd set was way off but otherwise fine.

Pendlay Rows:
175x10
180x10
185x10
175x10

t=103m
SRPE: 7

pretty meat and potatoes kinda session. Drank beer for the first time since new year's day yesterday. Just some high lifes and one st bernardus 12. Meh. wasn't worth it. No more haram life for me.

just realized I did the wrong lift yesterday. Was supposed to be 3ct bench x10 instead of pendlay rows. Oh well.

2/5/19: 12wk strength w5d2

Bench (comp):
215x1 @6
230x1 @8 (vid)
190x4x6 @6, 6, 6.5, 6.5, 6.5, 6.5

Had to change order up since someone was DL'ing. This went great.

DL w/belt:
435x1 @6
475x1 @8 (vid)
395x4x6 @6.5, 6, 6.5, 6.5, 7, 7.5

Kept rests pretty short on these. Lifting at night blows. Lat engagement was the weak point tonight.

5-3-0 Tempo Squats:
185x10x2

Supposed to be 4 sets but didn't have time. These kinda suck but not too bad. Def have patella tendon issue going on in the right knee so didn't really mind cutting out a couple squat sets. Doesn't bother me too much lifting but going up and down stairs not great.

I feel like an old man. Been on my feet all day for a job fair. Knees hurt. Lol olds.

2/7/19: 12wk Strength w5d3

5-3-0 Tempo Squats:
275x4 @6.5
285x4 @7.5
305x4 @9
290x4x2 @7.5, 8.5

Floor Press:
195x4 @6.5
205x4 @7.5
210x4 @8
215x4 @9
205x4x2 @8, 9

Seated Press:
105x10 @6.5
110x10 @8
115x9 @10
105x7 @10

Meh. Short rests, like 90s on the last exercises. I just don't have the strength endurance for high rep upper body stuff for that.

t=73m
SRPE: 6.5-7ish

2/8/19: 12wk Strength w5d4

2ct Pause DL:
385x4 @7
400x4 @8.5
405x4 @9
385x4 @9

I did a set of 365 leading up to this. Was surprised how heavy the first dropset was. Called it.

Bench (tng):
195x4 @6.5
205x4 @7.5
215x4 @9.5 (maybe a PR)
205x4x2 @8, 9

Pretty solid.

SLDL:
315x10 @8

Was supposed to be x10 @7, @8, @9, -5%, but this is all I had time for. Gym closing.

t=72
SRPE=7

Probably the worst week of training in a while, and it still went pretty decent. Hated training at night. Diet was bad for the first time in 4-5 weeks. Work has been rocky and I've been stressing about that. Plus I think some of the fatigue was catching up to me as there were a couple days this week where I felt like I got hit by a truck. Oh well.

Next week is a deload. Plan to smash the heavy sets and be in and out of the gym in under an hour. Will be back to a.m. lifting and I should have my sleep and diet back in order.

Calories are overrated for recovery.