Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Not too bad tonight

1.squat 5x5 8RPE 325lb
2.bencg 5x5 8.5RPE 2 sets 205 3 sets 195
3.powerclean/frontsquat complex 4x3 165lb
4.incline BB bench 185x5 135x12 for 3 sets
5.cable low to high 4xfailure 60lb
6.super arm giant set 3xfailure ez bar curls to skull crushers to CGBP however much the ez bar weighs plus 40lbs

Pretty beat tonight, long day at work but had a good squat session although i am pretty sad to see the return of 5x5's on squats, i forgot what it's like to truly feel pain lol

 

[Kakarot]

Not too bad tonight

1.squat 5x5 8RPE 325lb
2.bencg 5x5 8.5RPE 2 sets 205 3 sets 195
3.powerclean/frontsquat complex 4x3 165lb
4.incline BB bench 185x5 135x12 for 3 sets
5.cable low to high 4xfailure 60lb
6.super arm giant set 3xfailure ez bar curls to skull crushers to CGBP however much the ez bar weighs plus 40lbs

Pretty beat tonight, long day at work but had a good squat session although i am pretty sad to see the return of 5x5's on squats, i forgot what it's like to truly feel pain lol

Killing it man. Powerclean front squat complex, guessing that's a powerclean into a front squat, sounds fuckin terrible, I need to try those.

 

[insaiyan93]

Killing it man. Powerclean front squat complex, guessing that's a powerclean into a front squat, sounds fuckin terrible, I need to try those.

Thabks brah. Yeah dude it's three powercleans, and on the third rep you just go straight into 3 front squats. Definitely gets you goin haha

 

[insaiyan93]

Missed my workout last night, clusterfuck of a day at work and i fell asleep shortly after eating my pre preworkout meal and just never woke up lol.

Probably for the best, thinkin i am gonna do my saturday workout on fridsy night possibly because my boss asked me to go out on satyrday and help one of the installers finish a job up so i gotta go do that and it's gonna be an all day sort of thing.

 

[insaiyan93]

Not too bad tonight

1.squat 6x3 9RPE back has been feeling fucky all week so i did first twp working sets with 325 to see how it was feeling, once i deemed it safe i jumped to 335 for last 4 sets, they were tough but it was a solid squat session.

2.slanger bench 5x5 8RPE 225lb

3.TNG bench 3x3 7.5RPE 205lb

4.supposed to be front squat 4x4 9RPE but i just did 4 sets with 135 because after benchmy bench was feeling extra fucky.

5.incline DB bench 4x6 80lb



So it was a fairly solid session over all, just got a little bleh at the end. Tweaked my back lifting a bunch of giant windows and doors at work, nothing serious but i am being careful with it anyways. Depending on how my back is feeling after work tomorrow it may be a light session or i may just rest, we shall see. I fucking hate missing days especially when i have been on such a good run but it is what it is i guess.

 

[RodgerThat]

Not too bad tonight

1.squat 6x3 9RPE back has been feeling fucky all week so i did first twp working sets with 325 to see how it was feeling, once i deemed it safe i jumped to 335 for last 4 sets, they were tough but it was a solid squat session.

2.slanger bench 5x5 8RPE 225lb

3.TNG bench 3x3 7.5RPE 205lb

4.supposed to be front squat 4x4 9RPE but i just did 4 sets with 135 because after benchmy bench was feeling extra fucky.

5.incline DB bench 4x6 80lb



So it was a fairly solid session over all, just got a little bleh at the end. Tweaked my back lifting a bunch of giant windows and doors at work, nothing serious but i am being careful with it anyways. Depending on how my back is feeling after work tomorrow it may be a light session or i may just rest, we shall see. I fucking hate missing days especially when i have been on such a good run but it is what it is i guess.

Always feel free to ask what you thinks best for the program, if it’s something you are worried about tweaking I’d rather you do 60% days and work on speed form and mobility until you feel confident about the injury. That way you still build strength through speed but have less potential for injury and can build more strength in the long run. You Are making great progress and I know it sucks to pump the brakes at all but when the road winds sometimes you gotta slow down.

 

[insaiyan93]

Always feel free to ask what you thinks best for the program, if it’s something you are worried about tweaking I’d rather you do 60% days and work on speed form and mobility until you feel confident about the injury. That way you still build strength through speed but have less potential for injury and can build more strength in the long run. You Are making great progress and I know it sucks to pump the brakes at all but when the road winds sometimes you gotta slow down.

Thanks man, yeah i know i can always ask. It wasn't too bad so i just played it by ear last night, probably could have gone heavier strengthwise but i knew i needed to be able to stay supertight otherwise I would have aggrivated it squatting.

I dont think it's anything serious, i am just putting an enormous amount of stress on my body between workouts and work, last week had over a hundred windows/doors come in over the span of three days and alot of them were just fucking massive 3-4 hundred pounds or more so it's just fatigue and my body telling me to fuck off.

Feeling better today so i am gonna goahead and get a good stretch and do some rolling/mobility stuff and just play it by ear again, if it starts bothering me i will just drop weight and do form/speed stuff like you said.

 

[insaiyan93]

So kind of whacky workout lol

1.supposed to be block pulls 6x3 8.5rpe worked up to 315 and my back wasn't loving it so i got angry and stomped around for a bit and then decided hey maybe i will try subbing in sumo block pulls and that went okx didn't bother my back any. So did 6x3 365lb

2.suppised to be stiff leg deads but i just knew my back wasn't having it so i subbed in lying hamstring curls

3.supposed to be strict BOR but again, back lol. So subbed in chest supported tbar rows 5x5 2 plates

4.seated DB ohp 4x6 60lb

5.supposed to be pullups but couldn't even get one tonight so i did lat pulldiwn 5x5 180lb

6.shoulder accessory work 3 sets reverse pec deck 3 sets seated side laterals

Just didn't have it tonight. Aside from my back i am just exhausted, been up since 5 and worked a full day.. it was one of those days where it was a real fuckin struggle to even show up but even though it was a crappy workout i feel better knowing i at leastgot in here and did something.

 

[theprodgicalson]

I had a couple days like that last week also. Those are the days that build character my friend.

 

[insaiyan93]

I had a couple days like that last week also. Those are the days that build character my friend.

Yeah i reckon you're right about that, just gotta keep chuggin along haha

 

[insaiyan93]

Missed last night, probably missing tonight too. Feeling like real shit the last couple days. I am going to restart this week on saturday after a few days restm

 

[insaiyan93]

Killer session today to get back foing after a few days off, back is 100% so fuck yeah.

1.squat 6x3 9rpe 4 sets 340lb 2 sets 320lb

2.slanger bench 5x5 8rpe 225lb

3.TNG bench 3x3 7.5rpe 2 sets 205 1 set 185lb leg was cramping up so couldn't get into great position.

4.front squats 4x4 9rpe 225lb

5.incline DB bench 4x6 8RPE 80 90 80 80

Felt great today, 340 for 3,especially 4 sets of 3, is a nice back squat pr so i am happy about that.

Also, my lady had a terrific day today, decided to work her up to some heavy squat singles and she surprised the hell out of me. I had expected to take her up to 95lb but sje blew that out of the water, then she blew 105 out, then she hit 115 for an easy top single, she had way more in the tank though, she has come a long way from a couple months ago and she could barely squat 60lbs on the fixed bar to hitting 115 on the big kids bar, super proud of her.

 

[insaiyan93]

Decent today

1.3" block pulls 6x3 8.5 rpe 425lb
2. SLDL 2x8 225lb
3. Strict BOR 5x5 155lb
4.DB OHP 4x6 70 60 60 60
5.pullups supposed to be 5x5 but i got like 3 on the first two sets and 2 for the last 3
6.standing BTN press 115x10 115x8 75x25
7.side lateral raises 3 dropsets to infinity

Pretty good. My back was feeling vulnerable today after those heavy squats last night so didn't push too hard on block pulls but all in all a pretty stellar workout.

 

[insaiyan93]

Total shit show tonight

1.squat 5x5 8RPE 325x4 hit rpe9 dropped to 315 for one set next set with 315 hit rpe9 on 5th rep and my fuckin backed started bothering me dropped to 295 for remaining sets then one amrap with 265x10, which i should have been able to do for 20 lol

2.bench 5x5 stayed light at 185 cuz i couldn't set up right without my back hurting

3.skipped powerclean front squat complex

4.chest hypertrophy work
Flat DB bench 4 sets of 60x15
Incline BB press 4 sets 115x15

5.little bit of arm work but at this point my heart wasn't really in it.

Pretty disappointing, this next week i was looking to hit some squat n deadlift pr's but at this point i dont see it happening, thinking i am going to be better off taking some more time with lighter weights and giving my back more of a chance to get better before i try pushing hard again.

 

[insaiyan93]

Good night tonight, kept it light and carefree.

1.deadlift supposed to be 5x3 8.5RPE but didnt want to push my back too much so slowly worked up to 5x3 with 405 at like 7RPE

2.romanian DL 2x5 225

3.pullups supposed to be 5x5 but it wasn't goin down so i just did as many as i could each set.

4.facepulls 4x8 100lb

5.lateral raises 3x12 20lb

6.arnold press 4x8 50lb

7.shrugs 4x16 315lb

So not bad tonight, back was a little twingy but not while i was deadlifting, just when i bend certain ways so i was just careful and did nice slow smooth reps and made sure to stay tight.

Almost didn't go tonight just on account of being so bummed from last night but i am glad i went, had fun and managed to get a decent session in.

 

[insaiyan93]

Well tobight was definitely not good....it was fucking excellent!

1.squat 6x2 9.5RPE 3 sets 365lb 3 sets 350lb

2.slanger bench 5x5 8RPE 225lb

3.TNG bench 3x3 9RPE 220 215 215

4.front squat 4x4 6RPE 135lb

5.incline DB press 4x6 8RPE 80lb

6.leg press 2x20 3 plates a side

7.leg extension 4x16 100lb

Well had a pretty easy week at work and back was feeling loads better so i slowly and carefully worked my way up to some doubles at 365lb on squat, the first double was honestly closer to 8.5RPE than 9.5RPE so i am very happy with that, 3rd set got a little dicey so i dropped it to 350 after that, but still that is an absolutely huge PR for me, previous best was 365lb for a very sketchy single haha.

 

[ickyrica]

Well tobight was definitely not good....it was fucking excellent!

1.squat 6x2 9.5RPE 3 sets 365lb 3 sets 350lb

2.slanger bench 5x5 8RPE 225lb

3.TNG bench 3x3 9RPE 220 215 215

4.front squat 4x4 6RPE 135lb

5.incline DB press 4x6 8RPE 80lb

6.leg press 2x20 3 plates a side

7.leg extension 4x16 100lb

Well had a pretty easy week at work and back was feeling loads better so i slowly and carefully worked my way up to some doubles at 365lb on squat, the first double was honestly closer to 8.5RPE than 9.5RPE so i am very happy with that, 3rd set got a little dicey so i dropped it to 350 after that, but still that is an absolutely huge PR for me, previous best was 365lb for a very sketchy single haha.

Good shit man. Your progress is good. Any plans to cycle in 18?

 

[RodgerThat]

Well tobight was definitely not good....it was fucking excellent!

1.squat 6x2 9.5RPE 3 sets 365lb 3 sets 350lb

2.slanger bench 5x5 8RPE 225lb

3.TNG bench 3x3 9RPE 220 215 215

4.front squat 4x4 6RPE 135lb

5.incline DB press 4x6 8RPE 80lb

6.leg press 2x20 3 plates a side

7.leg extension 4x16 100lb

Well had a pretty easy week at work and back was feeling loads better so i slowly and carefully worked my way up to some doubles at 365lb on squat, the first double was honestly closer to 8.5RPE than 9.5RPE so i am very happy with that, 3rd set got a little dicey so i dropped it to 350 after that, but still that is an absolutely huge PR for me, previous best was 365lb for a very sketchy single haha.

Good job gauging this stuff man it’s looking very good and even with the slight set back you’re hitting every number I was hoping for. A 4 plate squats near my man very very near. Pumped to see what the heavy dead’s day gets ya

 

[insaiyan93]

Good shit man. Your progress is good. Any plans to cycle in 18?

Thanks brotha.

Probably not this coming year, i am just playing it by ear at this point, but as long as i am still making steady progress i am just gonna keep walking the righteous path haha

 

[insaiyan93]

Good job gauging this stuff man it’s looking very good and even with the slight set back you’re hitting every number I was hoping for. A 4 plate squats near my man very very near. Pumped to see what the heavy dead’s day gets ya

Thanks bro, yeah this is right about what i was hoping for as well when i first looked this program over, was scared i was going to have to settle for less but it all worked out so hells yeah.

Stoked for deads as well, if all goes well hoping to pull those 4 singles somewhere in the 475-480lb range, we shall see.