2020...Coronavirus and beyond log

[Perrin Aybara]

I'm back to 50-55 hour weeks. Got an offer on extra work too good to refuse right now. Do you prep everything ahead of time? Those little bits of time saved throughout the work week really add up when you need every extra minute for sleep you can get.

 

[theprodgicalson]

I'm back to 50-55 hour weeks. Got an offer on extra work too good to refuse right now. Do you prep everything ahead of time? Those little bits of time saved throughout the work week really add up when you need every extra minute for sleep you can get.

Since Covid started, work has been offering us 2 free meals in our cafeteria. So ive been taking advantage of that on days I dont/didn't prep food. Most everything else I cook day of. It sucks, but the money is too good not to.

Ended up not getting as much sleep as I wanted, by any means. Got off at 5am(wanted to get off at 4 but team needed me and it just meant dumping more work on myself tonight) fell asleep maybe a little after 6 and woke up at 1030


DEADLIFT
606
660
705 9-9.5RPE

BENCH
289
3 sets 3 reps

Given the lack of sleep and all my warm up lacked their usual snappiness, I'm extremely happy with this. 732 is WELL within reach.

Will take my heavy bench on Monday, get some body work tuesday, hit my last lifts on Wednesday.

 

[Perrin Aybara]

I'm jealous, you've left me way behind on deadlift. I'm hoping to get back over 700+ within the next few months. Squat and bench are going pretty well right now. New gym and new training partner are helping, I think.

What messes me up with sleep is not keeping to the same schedule every day. Normally I'm getting off work by 3am and home, showered, and in bed by 4am or soon after. Then waking up at 12pm-1pm. Now on the extra work days I'm getting off at 7am and 8am is about the earliest I can get to bed. Absolute latest I can get up on gym days is 3pm. Pretty much makes for just work, sleep, gym when trying to get 7 hours sleep minimum.

But like you said too good to pass up the money. I just bought this house a couple months ago and it's been expensive and still need things for it. Also looking to have the mortgage paid off completely within five years.

So you you've got a meet coming up too? I'm doing a local gym push pull next weekend. Wish we didn't live so far apart and could hit up another one sometime.

 

[theprodgicalson]

The meet i did was easily the best ran meet ive ever be at. Will definitely be going back. Lifting started at 9 and was over at 2:30 with 3 flights of 15ish people. Was not expecting that

Was also not expecting to hit any PRs except possibly a DL PR. Technically everything was a BW PR as this was my first, and last, meet at 220.

Almost went 9/9 with 27 white lights
Squat - 474
Bench 375
Deadlift 705

Left some in the tank on squats and bench. Stuck with hi bar close stance for the comp. Bench warm ups were really rushed, as were deadlifts.

I hit 733 but got 1 white light and 2 reds. Reds were for shaking. Bunch of people came up to me after and said it was a bogus call. Which I semi agree with. Part of that sport. Wish I could post the video.

Off season game plan is pack some quality weight back on. I REALLY like my current body composition. Just would like to add 10-15lbs and stay at this condition. Will be doing more Meadows style body building work for the next few months(if gyms stay open. Trying to get a rack and some weights currently) will probably compete this time next year back in the 242s or 275s if I get up to 255+

 

[theprodgicalson]

Signed up for my next meet. Its in September in Texas. Its a big meeting so I'm excited. Signed up for 275 class. Definitely don't plan on filling that out, but would like to see 255-262 area. If not i can always drop down one weight class to 242, which I will if I'm sub 250.

Been working 48-60hr weeks since the comp. Which is by choice bit now is the best time with training at the stage it is to work it. Still have been lifting 4x a week. Ill start logging from this week forward the best I can. Ive got 10 solid months of training. First 3 months will be all hypertrophy then a 4 week strength block. Then back to hypertrophy etc etc.

DAY 1
Beltless LowBar
275
3x8

Beltless Paused Hibar
235
3x7

Beltless 3" deficit SL deadlifts 4sec eccentric
345
3x6

Hamstring curl/leg ext/donkey calf raises
3 x AMRAP

Close grip pulldown
5x8

Abductors
3x15

Ab roll out
3x AMRAP

Best low bar has felt in a while. Its lightweight, but just trying to build good patterns/techniques with it.

 

[Worf]

Signed up for my next meet. Its in September in Texas. Its a big meeting so I'm excited. Signed up for 275 class. Definitely don't plan on filling that out, but would like to see 255-262 area. If not i can always drop down one weight class to 242, which I will if I'm sub 250.

Been working 48-60hr weeks since the comp. Which is by choice bit now is the best time with training at the stage it is to work it. Still have been lifting 4x a week. Ill start logging from this week forward the best I can. Ive got 10 solid months of training. First 3 months will be all hypertrophy then a 4 week strength block. Then back to hypertrophy etc etc.

DAY 1
Beltless LowBar
275
3x8

Beltless Paused Hibar
235
3x7

Beltless 3" deficit SL deadlifts 4sec eccentric
345
3x6

Hamstring curl/leg ext/donkey calf raises
3 x AMRAP

Close grip pulldown
5x8

Abductors
3x15

Ab roll out
3x AMRAP

Best low bar has felt in a while. Its lightweight, but just trying to build good patterns/techniques with it.

I know precisely the meet you’re talking about. Couple guys from my gym are doing it. I’ll be there if they allow spectators. Supposed to be some good money in prizes.

 

[theprodgicalson]

I know precisely the meet you’re talking about. Couple guys from my gym are doing it. I’ll be there if they allow spectators. Supposed to be some good money in prizes.

See you there then possibly!

Day 2
Bench Paused
265
1 set 8 reps
235
4 sets 8 reps

Close grip seated rows
2 sets 12 reps

Was on and off the phone with the GF from my last ser of bench to my rows. She called saying she thought someone else's apartment in our building was on fire or something. She finally calls back again and says she thinks its ours. Some wires on our hot water tank cause fire. Glad she works from home, I don't care about our stuff, but we have 2 dogs and we would have been devastated if something happened to them.


Day 3

Beltless front squats
242
3 sets 5 reps

Beltess stiffbar deads
474
4 sets 7 reps

Belt Squat
SS
Close Grip Pulldown
4 sets 15 reps

Lots of running around and errands on day 3. Did all of that in roughly 75minutes. Decided to condense the accessories and just add volume. Going to try and do Days 1/2/3 back to back to back. Not great for muscle recovery, but its the days where I can get the most sleep. If needed after this block, I'll switch days and do Upper/lower/upper and do my second lower day later in the week.

BW is still hanging around 228-229 while eating 4k on lifting days and 3500 on off days. Will probably adjust that also. Would like to see mid 240's low 250s by the end of April. Run maintenance/small cut and then start bulking again at 16 weeks out

 

[theprodgicalson]

Day 4
Incline
195
5 sets 8 reps

DB Bench
90's
3 sets 10 reps

Dips
3 AMRAP

Cable row
4 sets 12 reps

Biceps
Triceps
Shoulders
3 sets 15 reps


Day 1
Beltless Low bar squats
315
1 set 7 reps
335
1 set 7 reps
355
1 set 7 reps
375
1 set 7 reps

Hi bar paused
275
1 set 6 reps
305
2 sets 6 reps

Goblet squat
Quadrupled Rows
BGSS
3 sets 12 reps

Spanish squats
3 sets AMRAP

Leg Press
3 sets AMRAP

This was a killer day. Quads were so damn full of blood

DAY 2

Paused bench
300
1 set 8 reps
253
4 sets 8 reps

Incline close grip
155
4 sets 12 reps

DB rows
90
4 sets 12 reps

Tricep
Bicep
Shoulder
3 sets 15 reps

Neutral grip pull up
3 sets AMRAP
Chest flies
3 sets 15 reps

 

[theprodgicalson]

Day 3
Beltless Front Squats
295
5 sets 3 reps

Beltess stiffbar deads
475
1 set 7 reps
525
1 set 7 reps
565
1 set 7 reps
Beltless 5ct eccentric conventional
495
5 sets 3 reps

Hamstring curls (partner pushes down on pad during eccentric and you resist. Forget who i picked this up from think it was meadows)
4 sets 10 reps
Weighted step ups
4 sets 10 reps per leg

Cable rows
3 sets 12 reps
Copenhagen
3 sets 30 seconds per leg

Solid day. Would have liked the 565 to be a RPE point easier, was a 9. Haven't weighed myself in a few days. Hopefully I'm up a pound or two.

 

[Btcowboy]

Would have liked the 565 to be a RPE point easier, was a 9.

Got to love RPE or not Lol. What was an RPE 7 or 8 one day is a 9 or 9.5 the next...

 

[theprodgicalson]

Got to love RPE or not Lol. What was an RPE 7 or 8 one day is a 9 or 9.5 the next...

It definitely can be frustrating. But what I learned if youre training 100% by RPE is to just remove out of your head what you've done in the past at a certain RPE, and take what the day give you.


Day 4

Close grip bench
245
2 sets 8 reps
265
2 sets 8 reps
285
1 set 8 reps

Close grip cable row
5 sets 12 reps

Short on time today, so just got a bunch of volume in and did supersets of bench and rows. In and out in 20 minutes

 

[Perrin Aybara]

It definitely can be frustrating. But what I learned if youre training 100% by RPE is to just remove out of your head what you've done in the past at a certain RPE, and take what the day give you.

In theory this doesn't sound as hard as it turns out to be sometimes when you're having just a slightly bad week and you don't want to reduce weight and feel like you're losing progress and before you know it you're hitting RPE 10 and then the next week you're smoked.

 

[theprodgicalson]

Last weeks training.
Day 1
Beltless squats with 80lbs
Started at 165 adding 10kg(22lbs) every set until 8RPE
402 +chains
354
4 sets 7 reps

2" deficit Beltless stiff leg deadlift
407
3 sets 5 reps

Hibar squats
314
4 sets 4 reps
Hibar 5-3-0 tempo
264
2 sets 6 reps

Day 2
Comp bench
315
4 sets 5 reps
Spoto bench
275
3 sets 5 reps
Tbar rows
4 sets 8 reps
Bunch of other back/shoulder/tricep work

Day 3
Beltless Front Squats
282
5 sets 2 reps

Beltless Deadlifts
507
2 sets 5 reps
551
1 set 5 reps
600
1 set 5 reps 8.5RPE

Farmers carries 500
6 carries of 50ft

Day 4
Feet up bench
275
3 sets 7 reps
Close grip
235
3 sets 6 reps
Was tired and unmotivated so just went home after.

Deload this week week and back to training with a coach next week. BW is pretty stable right at 230 at the moment. Needs to bump up some. Getting blood work today also.

 

[theprodgicalson]

Forget what I did deload week. Been busy with life, holidays and work

Started back up with a coach I used to use this week

Week 1 Day 1
Close grip spoto 3ct
225
4 sets 6 reps
Close grip Larsen
195
AMRAP 27,19
Chest supported db row
85
4 sets 12 reps
Dips
12,12,12,17
Lock Lat Pulldown
4 sets 15 reps
Wide grip tricep pushdown
4 sets 15 reps
Rack Chins
22,17

Week 1 day 2
Hi bar Beltless
275
3 sets 6 reps
Hi bar 4ct pause Beltless
290
3 sets 3 reps
Zercher BGSS
4 sets 10 reps
Kosack squats
4 sets 10 reps
Spanish squats
2 sets 20 reps
Copenhagen plank
3 sets 30sec per side

Week 1 day 3
4ct paused bench
260
5 sets 5 reps
Incline DB bench
80
4 sets 12 reps
Wide grip lat pulldown
4 sets 15 reps
Chest supported rear delt flies
4 sets 20 reps
Chest supported front raises
4 sets 20 reps
Band spider crawls
3 sets 30sec
Band pushdown
100 reps total

Week 1 day 4
Beltless 3ct paused front squat
235
2 sets 5 reps

Beltless Stiff bar 3ct paused deadlift
457
4 sets 4 reps
Snatch grip RDLs
342
3 sets 10 reps
Pendlay rows
187
3 sets 10 reps
Back extension
3 sets 15 reps
Side planks
3 sets max time

Intro week so fairly light weights on the comp lifts. Need to eat more food. Lost 4 pounds this week. Back down to 228

 

[theprodgicalson]

Been a minute. Life has been crazy and made some fairly big changes. Lifting has been a constant though.

Gym had a comp this past weekend. Pulled 584 then 628 then 660 completely cold and beltless. Could have pulled 705 for sure..Spent the day spotting and loading. Last lifter pulled the 584 and I got the itch so I scratched it. Haven't pulled over 507 in 9 weeks. Sub max wins again.

This weeks lifts
Hi bar AMRAP
365
19 reps
SSB split squats 4-0-0 tempo
135
4 sets 10 reps
Banded leg press
4 sets 12 reps
GHD Hip extensions
4set 20 reps
GHD Pallof press
4 sets 10 reps per side


Spoto comp grip
285
6 sets 4 reps
Close grip 2 board AMRAP
255
22 reps
15 reps
Underhand lat pulldown
4 sets 20 reps
SS
DB military
75
4 sets 12 reps

Incline KB skullcrusher
35
4 sets 15 reps
DB prone clean and press
4 sets 20 reps
Curls



Floor Pres
315
1 set 6 reps
285
4 sets 6 reps

Meadows rows
4 sets 12 reps
SS
DB floor press
110
4 sets 10 reps

Lying tricep ext
4 sets 15 reps
Lateral raises
4 sets 20 reps
Lateral raise pulse reps
4 sets 10 reps


BW is hanging around 238-242
Just broke back into the 240s for the first time in a year. Still on a cruise and might start a blast next week.
If I were to blast, it would be 500mg test 400mg deca 600mg EQ. Trying to break into the upper 250s and hanging there for a while. Have a comp in the fall so I'd like to maintain that weight as much as possible. Signed up for 275 class.


Hope everyone is doing well. Going to catch up on the logs this weekend!

 

[Silentlemon1011]

Been a minute. Life has been crazy and made some fairly big changes. Lifting has been a constant though.

Gym had a comp this past weekend. Pulled 584 then 628 then 660 completely cold and beltless. Could have pulled 705 for sure..Spent the day spotting and loading. Last lifter pulled the 584 and I got the itch so I scratched it. Haven't pulled over 507 in 9 weeks. Sub max wins again.

This weeks lifts
Hi bar AMRAP
365
19 reps
SSB split squats 4-0-0 tempo
135
4 sets 10 reps
Banded leg press
4 sets 12 reps
GHD Hip extensions
4set 20 reps
GHD Pallof press
4 sets 10 reps per side


Spoto comp grip
285
6 sets 4 reps
Close grip 2 board AMRAP
255
22 reps
15 reps
Underhand lat pulldown
4 sets 20 reps
SS
DB military
75
4 sets 12 reps

Incline KB skullcrusher
35
4 sets 15 reps
DB prone clean and press
4 sets 20 reps
Curls



Floor Pres
315
1 set 6 reps
285
4 sets 6 reps

Meadows rows
4 sets 12 reps
SS
DB floor press
110
4 sets 10 reps

Lying tricep ext
4 sets 15 reps
Lateral raises
4 sets 20 reps
Lateral raise pulse reps
4 sets 10 reps


BW is hanging around 238-242
Just broke back into the 240s for the first time in a year. Still on a cruise and might start a blast next week.
If I were to blast, it would be 500mg test 400mg deca 600mg EQ. Trying to break into the upper 250s and hanging there for a while. Have a comp in the fall so I'd like to maintain that weight as much as possible. Signed up for 275 class.


Hope everyone is doing well. Going to catch up on the logs this weekend!

Welcome back
Good to see you posting/pulling the weight

 

[theprodgicalson]

Beltless halting deadlifts
518
8 sets 1 rep
Beltless snatch grip 1.5" block pulls
485
3 sets 5 reps
Trap Bar rows
231
4 sets 10 reps
KB front rack Split squats
3 sets 12 reps
Copenhagen plank
3 sets 30 sec per leg


Hi Bar
365
3 sets 3 reps
SSB paused
325
3 sets 5 reps
Trap Bar dimel deadlifts
295 + green bands
2 sets 20 reps
Belt Squat
3 sets 10 reps
GHD hip extensions
120
3 sets 20 reps
GHD Pallof press
3 sets 10 reps

 

[theprodgicalson]

Comp grip 2ct spoto
295
3 sets 3 reps
300
2 sets 3 reps

Close grip Incline
185
2 AMRAPS

Supinated pulldowns
4 sets 20 reps

DB military Press
80lbs
4 sets 12 reps

Incline KB Skullcrusher 4x20
Prone clean and press 4x20
Incline curls 4x12


Floor Pres
330
1 set 6 reps
290
4 sets 6 reps

Meadows rows
4 sets 12 reps
SS
DB floor press
110
4 sets 10 reps

Lying tricep ext
4 sets 15 reps
Lateral raises
4 sets 20 reps
Lateral raise pulse reps
4 sets 10 reps


Beltless deadlifts
529
3 sets 2 reps
562
2 sets 2 reps
577
2 sets 2 reps

Beltless Snatch grip deadlifts
507
4 sets 4 reps

Trap bar bent over rows
242
4 sets 10 reps

KB front rack Split squats
44
2 sets 12 reps

Copenhagen plank
3 sets 30sec per leg

Both OKAY days.
Not nearly enough sleep or food this whole week. Slid back down to 234.

​

 

[theprodgicalson]

Really having some trouble eating. Life stress and all of that. BW is hanging at 234-235. This week so far..

Hibar
391
3 sets 3 reps
SSB 2ct paused
354
4 sets 5 reps
Belt squat
3 sets 10 reps 8RPE
Trap bar dimel deads
355 + red + blue bands
4 sets 20 reps
GHR back ext
125
4 sets 15 reps


2ct spoto
300
5 sets 4 reps
2br close grip AMRAP
285
14, 11

Underhand grip lat pull down
4 sets 20 reps
SS
DB OHP
85
4 sets 12 reps

Incline KB skullcrusher
44
4 sets 12 reps
SS
Prone clean and press
10
4 sets 20 reps

Incline curls
3 sets 15 reps

 

[theprodgicalson]

Combined 2 sessions partially last week

Beltless deads
605
1 set 2 reps
529
5 sets 2 reps
Beltless snatch grip off 1.5 blocks
529
3 sets 3 reps

Floor press
335
4 sets 5 reps

Some back stuff and left


This week so far
Hi bar
402
3 sets 2 reps
Ssb 2ct paused
363
5 sets 4 reps
Belt squat
4 sets 10 reps 8RPE
Banded trap bar dimel deadlifts
465 + bands
4 sets 15 reps
GHR back extension
100lbs
4 sets 15 reps


2ct spoto bench
314
5 sets 4 reps
2bd CGBP
290
3 sets 8 reps
Underhand lat pulldown
4 sets 20 reps
DB OHP
85
4 sets 10 reps
KB skullcrusher
4 sets 15 reps