Rob's log part 2 (gonna take a crack at PLing)

[ROB581211]

Monday 5/9/16

Paused x 3 @8RPE 5% fatigue
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 3 @8RPE
315 x 3 @7RPE
315 x 3 @7.5RPE
315 x 3 @8RPE

Squat x5 @8RPE 5% Fatigue
135 x 5
225 x 4
275 x 3
315 x 3
365 x3
405 x 5 wraps
425 x 5 @8RPE wraps
405 x 5 @7.5RPE wraps
405 x 5 @8RPE wraps

TNG Bench x6 @8RPE 5% Fatigue
185 x 5
225 x 5
275 x 6
295 x 6 @8RPE
280 x 6 @7RPE Fatigue
280 x 6 @7.5RPE Fatigue
280 x 6 @8RPE Fatigue

SLDL x5 @7-8RPE (DB)
All 5 sets with 125s

Chest flies x10 @7-8RPE Dumbbells
All 5 sets with 50s


All in all went pretty good. I was happy with the night.

 

[Perrin Aybara]

Training is looking good.

 

[ROB581211]

Training is looking good.

I had my wraps really really loose tonight. It was so hot in our gym due to humidity I thought I was gonna die. Soaked 3 shirts. Plus I was by myself the entire night and didn't know a single person there because I got a really late start. I know I shouldn't need a spot with 8RPE but sometimes the mental part helps. Especially on lifts for bench.

 

[Perrin Aybara]

335+ I don't do without a spot. I'm used to lifting alone, so I don't mind it below that. I used to set up in the power rack to bench alone, but now that I'm lifting some real weight I prefer the bar handed out to me on heavy sets. You loss tightness having to unrack it yourself. It's more like a meet anyway to have it handed out.

 

[ROB581211]

Deadlifts sumo
135 x 10
225 x 8
315 x 6
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5
405 x 10

Incline
135 x 5
185 x 5
225 x 4
245 x 4
255 x 4 @8RPE
245 x 4 @7.5RPE
245 x 4 @8RPE

Skull crushers
125 x 5 @7-8RPE for all 5 sets

Leg press
810 x 5 @7-8RPE all 5 sets

Cable crunches
5 sets of 10 with 65lbs

Weight has been around 212-215. Still just repping on deadlifts to get everything down and good form. I feel really comfortable with 405. Next session I'll probably do triples with 455 then burn out like tonight. I was supposed to do deads then deads from boxes but I'm not gonna mess with all that for a couple more weeks. Eventually add the boxes and deficits back in.

 

[RodgerThat]

Deadlifts sumo
135 x 10
225 x 8
315 x 6
405 x 5
405 x 5
405 x 5
405 x 5
405 x 5
405 x 10

Incline
135 x 5
185 x 5
225 x 4
245 x 4
255 x 4 @8RPE
245 x 4 @7.5RPE
245 x 4 @8RPE

Skull crushers
125 x 5 @7-8RPE for all 5 sets

Leg press
810 x 5 @7-8RPE all 5 sets

Cable crunches
5 sets of 10 with 65lbs

Weight has been around 212-215. Still just repping on deadlifts to get everything down and good form. I feel really comfortable with 405. Next session I'll probably do triples with 455 then burn out like tonight. I was supposed to do deads then deads from boxes but I'm not gonna mess with all that for a couple more weeks. Eventually add the boxes and deficits back in.

That there is some serious volume with 405 on the bar 35 rep total nice man. I know you didn't go off RPE but what would you estimate that 405x10 at?

 

[Perrin Aybara]

You guys are making me want to bump the weight of my AMRAP this weekend from 385 to 405.

 

[RodgerThat]

You guys are making me want to bump the weight of my AMRAP this weekend from 385 to 405.

I think you have to actually. I mean the two measly 198lb catagory guys did and we've never even pulled that holy grail 600

 

[Perrin Aybara]

I think you have to actually. I mean the two measly 198lb catagory guys did and we've never even pulled that holy grail 600

Well, I guess it's pretty much settled. As long as I'm feeling close to 100% by the weekend, if not then on my next AMRAP day. I got a respiratory infection over the weekend and just got antibiotics yesterday afternoon. Still feel pretty rough right now. Either way I'm going to tear into 405 soon and I'm guessing my endurance will fail before my strength does.

 

[ROB581211]

That there is some serious volume with 405 on the bar 35 rep total nice man. I know you didn't go off RPE but what would you estimate that 405x10 at?

I had another 2 in me. Third may not have happened. I was fighting back some upchuck after rep 8. I thought for sure I was gonna puke lol. Strength wise at least 12 maybe 1 more

 

[RodgerThat]

I had another 2 in me. Third may not have happened. I was fighting back some upchuck after rep 8. I thought for sure I was gonna puke lol. Strength wise at least 12 maybe 1 more

Nice man 12 reps with 405 after 5x5 puts you in a beautiful 585 1rm zone. I feel ya on the upchuck I take a 5min break before my AMRAP drink my water the first minute of the break then pace about to let it settle, if my belly ain't feeling it I puke... But usually continue

 

[Perrin Aybara]

That's what I'm worried about. 10+ with 405+ is a borderline near death experience.

 

[RodgerThat]

That's what I'm worried about. 10+ with 405+ is a borderline near death experience.

Death by cardio basically

 

[Perrin Aybara]

Death by cardio basically

No joke when I hit 495x8 last cycle I was deathly ill for like a day and a half. 465x10 beltless a couple months ago didn't do it at all though. I don't think 405x? will beyond the initial woozy feeling.

 

[ROB581211]

Question.
My program is currently set up to pull again today. Should I be squatting today instead of pulling because I pulled on Tuesday and squatted Monday

 

[Perrin Aybara]

I probably would just for the sake of symmetry.

These are my two go to setups:

Day 1
Squat, bench, deadlift
Day 2
Squat, bench
Day 3
Squat, bench, deadlift
Day 4
Overhead press, accessories

Or

Day 1
Squat, bench
Day 2
Bench deadlift
Day 3
Squat, bench
Day 4
Bench deadlift

I like symmetry in my routine.

 

[ROB581211]

What about doing something like this

Day 1
Squat
Accessories

Day 2
Bench
Accessories


Day 3 deadlift
Accessories

Day 4
Squat bench deadlift only

 

[Perrin Aybara]

Too infrequent benching in my opinion. Squat days too far apart and deadlift days too close together.

 

[ROB581211]

Cool. I may try to come up with something for each of your 2 ideas or maybe week 1 do option a week 2 do option b then keep repeating

 

[Perrin Aybara]

Mine are borrowed from RTS, Sheiko four day split, DUP + accessory day and others. Tried and true methods, can't go wrong with them.

I go with the RTS outline for six upper body compound slots and six lower slots. Add 2-3 accessories each day plus 3 compound slots or do a more compounds and make the fourth day overhead press and all accessories and only do 2 on the other days.

You could do your five days that way as well, just spread things out more. I've seen such templates, but didn't really pay attention as I'm good with four for now.

Maybe like this
Day 1
Squat, bench, bench, 2 accessories
Day 2
Bench, deadlift, deadlift, 2 accessories
Day 3
Off
Day 4
Squat, bench, squat, 2 accessories
Day 5
Bench deadlift, 2 accessories
Day 6
Overhead press, accessories
Day 7
Off