6/14

TNG

3x5x215
5x205

20x135
15x145

Elbow was not painful but kind weak feeling if that makes sense. Its getting better but pretty much its not been happy holding heavy weight/torquing when elbows flairs. I expect this will slowly keep getting better.

Rope T. EXT spread
4x10
ss
Inc rear delt raises
4x12

Cable shoulder press. I liked these my shoulders were a bit shaky stabilizing so that seems +
4x10

Dips (shallow) tricep emphasis
4x10xbw

6/16

Climbed at TBA. Prob sent the most "yellow" tags on a set I've ever done. But lot's of variance in them. Good news is elbow held up well. I warmed up for a solid 30min before touching any of the yellows. As of yesterday the owner said yellows are v4-8.

6/17

Elbow was good again today. Think I'm out of the woods. I feel like I'm missing something on bench. Speed on like 1st and 2nd reps feel like the set is gonna move for a few more reps than it actually does.

TNG BP
3x6x205 @7,8,8.5
225x3 @9

Seated OHP
115x8
2x6x125 @ 7,8,8

Floor press
8x145
3x8x155 @7,7,8

Arnold Press
3x10x30

1arm T. Ext
4x12 & ds to F

Seated rope OH T. EXT
4x12


She's getting strong! The 2nd problem v5+ all day long.

Definitely strong those are some proper 5’s and 6’s for sure!

I know those pink dual text holds very well lol, they eat my lunch.

Woot, way to go TCgf!

Thanks guys, I'll pass that along. I've been trying to get her to start a log here lol, she's lifting now too.

6/18

Med grip PU & ds 5secNegatives
4x8xbw & 3 ea.

1 arm seated cable row(?)
4x10x43

45 deg. BB row
4x8x155

EZ bar curls & ss Hanging leg raises
4x10xBar+30 & 35sec,30,30,30

Hammer curls & ss Bench leg pullin
4x10x25 & 3x12x10lb

One year ago vs Now
Issue & (Improvement)
Back/Sciatica (90%+)
Swallowing (90%+)
Anxiety/Depression (80%+)
Calf fasiculations (same)
Xiphoid (same)
Foot pain upon getting out of bed (60%+)
Energy/Fatigue (100%)
Sex drive etc. (100%)
Blood sugar/shakiness (100%)

So things are going pretty good!

6/19

BP 2sec P
4x5x180 (think all @ 7 or -)

Inc BP (3 sec eccentric)
3x5x145 (@8+)

Chest cable flys
3x10 @ light DS to f

Seated face pulls & ss lateral shoulder side raises
3x12x7 & 3x12x8lb

Seated front shoulder raises
2x15x12lb



Always see Mike Israetel talking about weekly volume of set, MRV MED etc. He'll say something like start at 10 sets per muscle group, and work up to 18, or whatever.

I'm sure he could answer this but what's unclear to me;

How much does a set of BP count towards Triceps? How about OHP?
How about OHP for sets of Chest?
Is a set of cable flys worth as much (full 1.0 set) as BP (no imo).
How do you value an RPE6-7 pause BP set vs a 5rep set of TNG BP @9+. Much different.

I mean in the Shenko book that Israetel wrote/translated/whatever the bench press emphasis program on the first week has like 20+ sets of BP at 80%+ and another 10 of pec accessory stuff. So I don't get it.
Anyone have a link where Israetel explains this?

edit: guess I didn't look hard enough https://www.youtube.com/watch?v=_3q3KnYtYIg

He says stuff like med for biceps is 0 sets because you already hit it in back workouts so that’s a clue

I think about it more as a framework though, his numbers are scientific and will vary greatly person to person

The mrv stuff is pretty pseudoscientific and unquantifiable. High RIR sets should count less than low RIR. Long range of motion lifts should count more than low range of motion variants. Also your own leverages matter. For some people bench hits the pecs more than for others.

It's even more complicated once you realize that fatigue, recovery, and adaptation are multifactorial. Number of hard sets matters. Number of reps over 65% 1RM separately matters. Average %1RM, average RPE. Frequency separately matters. There is metabolic fatigue, muscle damage, CNS fatigue possibly, and psychological factors like boredom and arousal. All have effects on training outcomes, and all can be affected differently by programming.

I think for you to get the most out of Israetel/CWS programs you'll have to use common sense to approach a lot of this stuff but as far as I am aware, they've never addressed it.

Fmp

Thanks guys.

That podcast helped clarify a lot.

Yeah Renton those were some really interesting points. As Mike was talking about his hamstrings needing low dose and Greg echoing the difference between muscles "how easy it is to get the muscle into a stretched position."








6/20

Machine rows horizontal
4x10x115

Sumo stance rows (lol)
4x12x135

NG chins
4x8xbw

Inc support DB curls
4xRPE9x20lb

Back support leg raises (full ext)
4x15

Ez bar 21s
3xBar+10lb

6/21

OHP
2x5x140, @8,8.5/9
2x135 @8, 8.5

TNG BP
5x205@8
3x5x195 @7

Dips,
4xbwx10 @6/7

6/23
climbed

6/24

TNG BP
6x210 @7
2x6x215 @8,8.5
4x225 @9
2x225 @8


Seated OHP
2x6x125 @ 8,9
115x6 @7

Floor press
4x8x155 @7,7,8

Arnold Press
2x10x30
10x25

1arm T. Ext
4x12

Seated rope OH T. EXT
4x12

6/25

Med grip PU
5x9xbw

1 arm seated cable row(?)
4x10x43

45 deg. BB row
4x9x155

EZ bar curls & ss Hanging leg raises
4x10xBar+30 & 40sec,30,30,30

Hammer curls & ss Bench leg pullin
4x10x25 & 3x12x12lb



General thoughts;
-I think I've figured out a decent starting point/outline, will just add a set a week to the T1 movements (~2 a week) and increase reps to get to RPE8 max (if it jumps 2+ reps add weight).

-I may click the wrong btns in the process but hopefully at some point I can sufficiently program for myself.

-Tbh I don't have much desire to SQ/DL or even train legs right now. My focus is putting LBM on upper body and getting my press #s to man levels. My legs retained most of their size from when I was SQ/DL PRs. And I could prob walk in and SQ 1.80x+ and DL 2.3x+ without training. It also takes away from recovery and I think somewhat irritates sciatic (not bad but it was a more noticeable than it had been when I SQ/DL a few times recently). So juice ain't worth the squeeze atm.

-Tidying up other details;
*nixed the store-bought casien protein shakes (30g) for 40g whey powder shakes.
*4x meals a day, 3hrs apart, 160gP+
*Aiming for 100-200cal surplus
*daily creatine
*7+ hrs sleep
*2x+/wk laying in the sun
*limiting climbing volume to 2x/wk tops


Not positive I'm gaining weight so far. Historically this should be the right amount of food to slowly gain and I'm trending up but I've weighed ~177 several times over the last few months so it's still in range. And hunting season with all the walking kinda distorts things. Will continue for another 2 weeks and re-evaluate. I wonder how accurately this can capture change in LBM/Fat

6/26

BP 2sec P
4x5x185 (7,7,7,8)

Inc BP (4 sec eccentric)
4x5x145 (@8+)

Chest cable flys
3x10

face pulls & ss lateral shoulder side raises
3x12x7 & 3x12x8lb

Seated front shoulder raises
3x10x15lb

6/26

Climbed in evening

6/27

Ehhh I was feeling a little sore and tired so I did a bit and decided to move the rest to Saturday. Should prob rearrange such that I have 1 day off during the week and lift once on the weekend.

Machine rows horizontal
4x10x115

NG chins
1x8xbw

6/28

Woke up kinda meh, sleep last 2 nights been on the lighter side of 7hrs and not as deep. Didn't feel like it was going to be a good gym day. Then the weights moved pretty well and increased them every exercise per RPE. I literally have no idea before I unrack the bar where in the distribution it's going to be.

OHP
5x140 @8-
5x145 @8.5+
3x5x135 @7,7.5+, 8.5

TNG BP
4x5x205 @7,7,7.5,8

Dips (trying to stay more in triceps here)
4x10xbw+10 @7,7,8,8

6/29

Finishing back

NG Chins
bw x 10,10,8,8

DB rows
3x10x45

Cable rows, upright
3x12

Inc support DB curls
4xRPE9x20lb

Back support leg raises (full ext)
4x15

Ez bar 21s
3xBar+10lb

6/30
Climbed

7/1

BW:177.x
Pretty damn nice lifting day, I feel like this has to be close to as strong as I've been at 177.

TNG BP

3x6x215 @7,7,8
3x5x225 @9, 8.5 (odd, prob was trying to go faster), 9 (Sqwoze bar hard)


Seated OHP

3x6x125 @7,8,8

Floor press
4x8x160 @7,7,7,8

Arnold Press
3x10x30


1arm T. Ext
4x12

Seated inc DB T.EXT 45degree elbows
4x10x15

Are you in Chattanooga?

Yeah. I think we’re about to buy a house on signal. I dig it here. You ever make it back here?

I'm in town. Where do you train? (pm is fine)

Take our fellow tinybro climbing!

For sure if Renton wanted to. With my membership I get 1 free guest pass per month @ the climbing (and lifting) gym I go to for folks who've never been.


TX you gonna make it this way anytime season? Bouldering season?

7/2

Med grip PU

6x 10,10,10,10,9,9 x bw

1 arm seated cable row(?)
4x10x43

45 deg. BB row
4x10x155

EZ bar curls & ss Hanging leg raises
4x11xBar+30 & 4x30sec

Hammer curls & ss Bench leg pullin
4x10x25 & 3x12x12lb