Thanks I'll check them out. Haven't watched one of Alan's vids in awhile.

1.1.19

First workout of 2019. Lower back is a little sore, but the muscles aren't locked up anymore so I can at least walk straight. But I agree with Alan, movement definitely helped it better than no movement.

1.3.19

Press felt very light in my hands today. Back is fully recovered, but going to stay on the light deadlift protocol for awhile.

Squats were good. Didn't need a belt and back felt fine. Quads felt pumped by the last set.

:thumb;

Glad to hear you're feeling better!

Thanks!

I decided to just stick with 24 and bought the Costco 2yr deal.
$29/mo can't really beat it.

The thing that was the main decider was that the powerlifting gym is a 30 min drive vs a 5 min for 24. Also the hours.
24 is basically always open whereas the other one closes at 9pm during the week, 6pm on Sat and closed on Sundays.
Plus being triple the cost it doesn't make that much sense.

1.5.19

Ramped up to a single for 315 as a warm up.

I like pin squats. This is my first experience doing them. Gives you a real sense of how to drive out of the bottom.

1.7.19

Man that last set of squats was tough. Couldn't feel my quads.

I hate sets of 10. Can't wait til hypertrophy block is over.

1.8.19

On paper the workout seems pretty easy, but man my triceps were smoked by the end.

1.10.19

Warmed up to a single at 205 for the press.
Squats felt easier today.
Kind of cool I haven't really felt sore at all so far.

1.12.19

WU to a single at 315 on bench.

Squats sucked really bad. I was so gassed, I was doing them one at a time after I hit the 5th rep.
Had to belt up for the last set.

Bench felt pretty good though. Starting to feel stronger at 10 reps.

1.14.19

Man squats really sucked. The last 2 sets took some mental preparation as I couldn't really feel my legs anymore. RPE 11 you could say.

Towards the end I was pretty done so skipped out on the snatch grip dls.

Only wk 4 and it's pretty hellacious. Nervous to see what the next 4 wk block will look like.

1.15.19

Easy day today.

Do you literallly go in and work out for 25 minutes on days like that?

Probably closer to 40 min including warm up. I spend a decent amount of time warming up. But yeah that's all I did yesterday after warm up.

Thanks Marco!

1.17.19

Today was pretty difficult. The 7x10 deadlifts pretty much drained me and I skipped the squats as my lower back felt too tight.

Warmed up to a single at 205 on the Press.

First set was RPE 7, second was like an 8.5 and last set was 10.

First 4 wk block almost done. Looking forward to what comes next. Please take me out of these 10 rep sets.

Maybe you started out with too-high training maxes for sq/dl. Seems clear that you're unaccustomed to high rep work for those lifts.

Renton,

Nah.

No it's not that. My input for squat was 355 and DL was 405.
And to be honest I'm pretty sure if I tested a 1RM for both of those right now it would be higher.

My endurance just sucks. 7 sets of 10 for a movement I don't like is going to be pretty draining for me.

Yup.

It gets better, though.

1.19.19

The squats were supposed to be 4x10. No energy today.

Going to a lifting clinic tomorrow hosted by Chad Wesley Smith. Should be fun.

1.20.19

Squat
1x6 135
1x3 186
3x2 225
1x3 245
1x3 275

Bench
1x6 135
1x5 225
1x3 275
1x2 295

Deadlift
1x6 135
1x5 185
1x5 205
1x5 225
1x3 265
1x3 295
1x3 315

Not a set workout or anything today. Just what I ended up doing while at the powerlifting clinic today.
First time going to something like this. It was pretty cool, very informative.

The good news regarding my squat was that Chad said it looked great. The bad news is that, that just means I'm weak not because there's something wrong with my technique.

The only change he had me do was on my deadlift where he had me lower my hips slightly during my starting position.

He had a lot of good little tips and cues for each lift and I found it very helpful.

Bench was probably the only thing I didn't take away a whole lot since I already know and practice everything he was going over.

Pretty good value for 5 hrs of group instruction.

CWS is coming to a gym just down the street from me this spring for a seminar or two - sounds like you think it would be worth it to go?

He had a 2 day seminar where day 1 was programming and day 2 was technique.

I only attended day 2 since I'm just using his AI programming haha.

He said he expects the app to be released in March, I'm excited for that.

I had a good time and definitely learned a few things. I think it was like $130 or something like that to attend 1 day. It was worth it for me. He's pretty engaging and a funny guy as well.

1.21.19

Today took 2.5hrs Can't believe I got through it.

After the 2nd set of squats I wasn't sure how I was going to get through the rest. But I just took it one rep at a time.

Kind of strange as grueling as these days feel I'm not really that sore the next days. And my joints feel great.

Strangely this is managing my fatigue pretty well.
Never would've guessed.

Found out today that I just achieved my first new years goal.
Well that was quick haha.