2020...Coronavirus and beyond log

[KillaBig]

Great to see logs even in this day and state, Bottom line fuck Covid,
I’m lucky to have a small town gym that won’t shut down till they shut um down..
crazy thing is I’m in Cali

 

[theprodgicalson]

@Perrin Aybara
After looking over Nuckols new program, decide I'm going to run it for this prep. With probably a few tweaks on the end for peaking. But I'm starting it on Week 9, which isn't ideal, but its how many weeks out I am with the rest of the program. Doing the RIR program, which playing around with it, seems like you can make some nice progress since it auto adjusts the following week based on how you did this week.

I will eventually switch to low bar when its comfortable again. Went really conservative with my maxes. Program will auto adjust itself.

So I guess we will consider this start of meet prep

BW 226.3
WEEK 1 DAY 1

HIGH BAR
375
5 sets 3 reps 4RIR last set

INCLINE BENCH
195
5 sets 5 reps 4RIR last set

SNATCH GRIP 2" BLOCK PULLS
375
5 sets 5 reps 6RIR last set

NEUTRAL GRIP PULLUP
3 sets 10 reps
BICEPS
3 sets 10 reps

 

[Perrin Aybara]

@Perrin Aybara
After looking over Nuckols new program, decide I'm going to run it for this prep. With probably a few tweaks on the end for peaking. But I'm starting it on Week 9, which isn't ideal, but its how many weeks out I am with the rest of the program. Doing the RIR program, which playing around with it, seems like you can make some nice progress since it auto adjusts the following week based on how you did this week.

I will eventually switch to low bar when its comfortable again. Went really conservative with my maxes. Program will auto adjust itself.

So I guess we will consider this start of meet prep

BW 226.3
WEEK 1 DAY 1

HIGH BAR
375
5 sets 3 reps 4RIR last set

INCLINE BENCH
195
5 sets 5 reps 4RIR last set

SNATCH GRIP 2" BLOCK PULLS
375
5 sets 5 reps 6RIR last set

NEUTRAL GRIP PULLUP
3 sets 10 reps
BICEPS
3 sets 10 reps

I'm right behind you on week 8. They actually all auto adjust based on what you're doing. The AMRAP one goes by your AMRAP set and the vanilla version goes by sets completed.

You can actually bypass all that and use a single at RPE 8 to auto adjust for you on that day. On the spreadsheet there's a little tab you can pull click.



Those things. Click and it'll add it like you see on mine. Then you work up to your x1 @8 and it'll adjust your volume for the day based on that. If you're so inclined anyway. I'm toying with it at the moment. You enter your x1 @8 weight where it says RIR cutoff or whatever progression version you're doing.

 

[theprodgicalson]

I'm right behind you on week 8. They actually all auto adjust based on what you're doing. The AMRAP one goes by your AMRAP set and the vanilla version goes by sets completed.

You can actually bypass all that and use a single at RPE 8 to auto adjust for you on that day. On the spreadsheet there's a little tab you can pull click.

View attachment 134296

Those things. Click and it'll add it like you see on mine. Then you work up to your x1 @8 and it'll adjust your volume for the day based on that. If you're so inclined anyway. I'm toying with it at the moment. You enter your x1 @8 weight where it says RIR cutoff or whatever progression version you're doing.

I was actually debating on doing that later on, closer to 7 weeks out right after the deload. Want to get some heavier volume in now, and not dig myself into a hole by overshooting those singles early on.

 

[theprodgicalson]

BW 226.5
WEEK 1 DAY 2

COMP BENCH
285
5 sets 3 reps 4RIR last set

5ct PAUSED SQUAT
275
5 sets 5 reps 4RIR last set

DB OHP
80s
5 sets 5 reps 5RIR last set

TRICEPS
3 sets 15 reps
REAR DELTS
3 sets 20 reps
DB ROWS
4 sets 8 reps

Great day here, rib SUBSTANTIALLY felt better today even just compared to yesterday. By another. Am being a touch conservative on the RIR for now.

Was actually able to low bar squat today on the pauses. Felt great. Didn't go over a 3-4 on the pain scale, where yesterday even with high bar pain was a little higher.

 

[Worf]

How do you like the RIR style training? It sounds like a different way of saying the same thing as RPE

 

[theprodgicalson]

How do you like the RIR style training? It sounds like a different way of saying the same thing as RPE

Pretty identical. I think it also matters the framework in which you use RIR/RPE. Mentally, for RIR, a 0 RIR for me is i could do no more repetitions without deviation in technique. Which can be applied to RPE also. Ive done a ton of RPE work, but I think even just framing RIR with the zero form deviations will make it different for me personally. We will see!

BW 227.1
Week 1 Day 3
FRONT SQUATS
245
5 sets 5 reps 4RIR last set

CLOSE GRIP BENCH
235
5 sets 5 reps 5RIR last set

DEADLIFTS
515
5 sets 3 reps 5RIR last set

OHP
150
5 sets 3 reps 5RIR last set

CHEST SUPPORTED ROWS
4 sets 8 reps

Had to combine 2 days here because of some chiro work I had done middle of the week. I prefer not to lift the day after, especially with a couple of the treatments I had done(dry needling and combo(estim/ultrsound).

Deads gave me a little pain in the rib but I figured a work around for now with how I place and anchor my shoulders and lats. Moved easy, just would have liked them to be a little more explosive. Just glad I was able to do them honestly.

 

[Perrin Aybara]

Can you really tell the difference between RIR 5 and RIR 3 or even RIR 8? I really suck at it.

I'm really wanting to get a barbell velocity tracker and start using it to choose my volume. Have read some interesting studies on it lately.

 

[theprodgicalson]

Can you really tell the difference between RIR 5 and RIR 3 or even RIR 8? I really suck at it.

I'm really wanting to get a barbell velocity tracker and start using it to choose my volume. Have read some interesting studies on it lately.

Anything over a 3RIR it get a little harder to judge. I use video as my ultimate guide. I rate it in my head first, watch the video and rate it, and just take whichever is the lower number. So in a way, a more simplistic velocity approach with the video.

I just err on the side of caution I go a full RIR/RPE under what I actually think it is. For me, it's way more beneficial this way and has allowed me better progress. Problem is once I get deep into prep I tend to go too heavy with the RPE. Sure, I could have grinded out 2 more reps, but they would have been garbage reps. Really going to focus on speed a technique breakdown and use that as the guide

 

[Perrin Aybara]

Anything over a 3RIR it get a little harder to judge. I use video as my ultimate guide. I rate it in my head first, watch the video and rate it, and just take whichever is the lower number. So in a way, a more simplistic velocity approach with the video.

I just err on the side of caution I go a full RIR/RPE under what I actually think it is. For me, it's way more beneficial this way and has allowed me better progress. Problem is once I get deep into prep I tend to go too heavy with the RPE. Sure, I could have grinded out 2 more reps, but they would have been garbage reps. Really going to focus on speed a technique breakdown and use that as the guide

I do the same thing with videos. In my head everything is either less than 6 or 9.5 and half the time the 9.5 is actually a 6 on video.

I'm finding I make the best gains not going over RPE 8 often.

 

[theprodgicalson]

Week 2 day 1
Squats
375
5 sets 2 reps last set 4RIR

Beltless Paused deadlifts
474
5 sets 3 reps
Then worked up to 606 x 2 paused 2RIR

Incline Bench
215
5 sets 5 reps 3RIR last set

Neutral grip pull up
4 sets 10 reps

Week 2 Day 2
Paused Bench
305
5 sets 2 reps 2RIR last set

Paused Squat
295
5 sets 4 reps

Triceps
Biceps
Shoulders
4 sets 12 reps

Week 2 Day 3
BUST

Was planning on working up to a single at 8RPE then 551 5x2. What would have been my last warm up of 612 tweaked my outer hamstring once it got above mid shin. Shut down the session there.

Did a little of day 4 close grip bench but my rib was giving me a bunch of shit so just cut the entire session. Sucks cause squats and deadlifts were feeling great this week. Bench not so much.

Going to take at least the next week off of any compound movements. May do some machine work later in the week. But I want to be as close to 100% as possible before kicking things back up.

In reality I just need a solid 8-9 weeks of training to peak for a meet, as long as I'm healthy. So not overly worried. Think im 12 weeks out so ill take the next 2 weeks as down weeks to make sure I'm g2g.

 

[theprodgicalson]

Well, no rest for the wicked lol

Went into the gym with the plan of just hitting machines.

Cable rows
4x8
Face pulls
3x20
Tricep push downs
3x12

Felt good, so decided to hit some CGBP
275 x 3
295 x 3
315 x 3
335 x 3
355 x 3 @ 1RIR
275 x 6 x 4

Meadows rows
4 x 8

Hamstring curls w 5ct eccentric
4 x 10

This rib and bench are both being a finicky bitch. Somedays im great and feel fine. Others not so much. This day was good.

Believe this is a BW PR of any type bench period. Weighing 222-224 right now, which its been probably at least like 5 years since I've been this light.

Did the hamstring curls just to get some blood into the hammie. Been doing bw spilt squats and hip thrust just to keep the blood flowing and get some recovery to it. Will probably try some squats this weekend, super light weight and tempo. Go light again next week, then start prep

 

[theprodgicalson]

Have come to the conclusion, for whatever reason, with my weight loss I am actually stronger with a closer grip.

Had another bench day later last week.
Did 296 2x6 comp grip. Did not feel good at all. Decided on some close grip back off of 275 did 2x6 then went up to 308 x 6 which was roughly the same RPE as my "comp grip". Theoretically, it doesn't make sense but just going to take it. Will work wide grip or duffalo as an secondary day.

Also, did squats at the end of last week. Worked up to 402x4 fairly easy with a slower tempo just to be safe with the hamstring. Pulled conventional up to 562 x 3 easy also that day. Along with some BFR split squats and hamstring curls.

Taking one more lighter week then starting prep. Today did 4-5-0 SSB 315 5x3. Tried some sumo out. And didn't cause me any pain whatsoever. Shouldn't have gone so heavy but felt good 632 x 1 at 7-8RPE from what my training partner called it. Felt like a 6 honestly.

 

[theprodgicalson]

BW-223.8
Paused bench
287
3x6
308
2x3
331
1x3 8.5RPE

YATES ROWS
225
4x8

WIDE GRIP FLOOR PRESS
245
3X8

TRICEPS
BICEPS
SHOULDERS
3X10

Decent day on bench today. Haven't done Yates rows in years. Going to be working alot of underhand row/pulldown/up variations. Noticed it gives me a huge stretch in the lats and makes my shoulders feel good.

 

[NovaFlex]

Have come to the conclusion, for whatever reason, with my weight loss I am actually stronger with a closer grip.

Had another bench day later last week.
Did 296 2x6 comp grip. Did not feel good at all. Decided on some close grip back off of 275 did 2x6 then went up to 308 x 6 which was roughly the same RPE as my "comp grip". Theoretically, it doesn't make sense but just going to take it. Will work wide grip or duffalo as an secondary day.

Also, did squats at the end of last week. Worked up to 402x4 fairly easy with a slower tempo just to be safe with the hamstring. Pulled conventional up to 562 x 3 easy also that day. Along with some BFR split squats and hamstring curls.

Taking one more lighter week then starting prep. Today did 4-5-0 SSB 315 5x3. Tried some sumo out. And didn't cause me any pain whatsoever. Shouldn't have gone so heavy but felt good 632 x 1 at 7-8RPE from what my training partner called it. Felt like a 6 honestly.

About the grip changes...Dave Tate mentioned that in his podcast briefly. It’s funny how losing weight, even just 10-20 lbs can change your leverages for every movement.

 

[theprodgicalson]

Day 1

Beltless deadlifts
530
5x5

CGBP
280
6x5

Pendlay rows
265
3x7

Back ext off GHR
155
3x12

Chin ups
30 total reps

Day 2
Squats
405
1x3
355
2x8
1x6

Bench
265
3x8

Wide grip 2 board
285
3x6

Chest supported rows
3x12

Deads and bench day 1 felt pretty good. On my last set of back off squats rep 6 my hamstring I hurt a few weeks back got hurt again. Tried doing high bar and that hurt more. Taking the rest of the week off lower body besides blood flow stuff.

Officially have exactly ZERO expectations for the meet 8 weeks and some change out so hopefully I'm good to squat and deadlift next week

 

[theprodgicalson]

Bench
305
5 x 5

SSB close stance tempo paused
345
6x2

A ton of back work
Some hamstring blood flow stuff

Hamstring is still giving me shit. Close stance makes it bearable. Getting some TB500 from a local clinic today. Going to run that daily for the next few 3 weeks.

 

[theprodgicalson]

Hi bar close stance
342 + 80lbs in chains
8x2
364 + chains
1x2
380 + chains
1x1

Bench
314
5x3

Back work

Elbows were killing me after squats today. What I get for jumping straight into bench after squats. Need to also widen my grip for hi bar some I think, or just use duffalo. Going to keep hi bar/ssb in for the next 2 weeks will give me 6 weeks of low bar work.

Realistically could have probably took my stance out some and been fine. But rather just play it safe. Hamstring isn't bothering me as much. Started TB/BPC today

 

[Silentlemon1011]

Hi bar close stance
342 + 80lbs in chains
8x2
364 + chains
1x2
380 + chains
1x1

Bench
314
5x3

Back work

Elbows were killing me after squats today. What I get for jumping straight into bench after squats. Need to also widen my grip for hi bar some I think, or just use duffalo. Going to keep hi bar/ssb in for the next 2 weeks will give me 6 weeks of low bar work.

Realistically could have probably took my stance out some and been fine. But rather just play it safe. Hamstring isn't bothering me as much. Started TB/BPC today

Hopefully the BPC and TB helps out with the issues.
Total side note
BPC157 is great for stomach flora as well.

 

[theprodgicalson]

Hopefully the BPC and TB helps out with the issues.
Total side note
BPC157 is great for stomach flora as well.

Yeah I've read reports on that, and some people take it for that alone. Should help out since I think its not a severe injury. Used bpc on a partially torn pec and was able to almost match my meet PR. Tore it like 5-6 weeks out from a comp