House of therorschach: Occasional workouts and more occasional workouts

[therorschach]

Cycling (Stationary):
1) 5 min warmup, level 6 resistance, 70 RPM
2) 20 sec at level 13 resistance 120-130 RPM / 100 sec at level 6 resistance 60-70rpm
3) 20 sec at level 13 resistance 120-130 RPM / 100 sec at level 6 resistance 60-70rpm
4) 20 sec at level 13 resistance 120-130 RPM / 100 sec at level 6 resistance 60-70rpm
5) 20 sec at level 13 resistance 120-130 RPM / 100 sec at level 6 resistance 60-70rpm

Barely had anything to eat today and had no energy so I just did 4 sets.

Walking (Treadmill):
Time: 27:15
Speed: 3mph
Incline: 6%

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
280x5
280x5
280x5
280x5
280x5

Squats heavy but ok.

Bench Press:
45x5
45x5
100x5
135x3
155x2
177.5x5
177.5x5
177.5x5
177.5x5
177.5x5

Bench heavy but not bad.

Power Cleans:
65x3
65x3
95x3
125x2
150x3
150x3
150x1, 150xFAIL, 150xFAIL
150x3
150x3
150x3

PCs still tough. On the 3rd workset, I only got 1 rep and missed the 2nd and 3rd. However, I was able to get triples on the remaining sets. I think I was not shrugging hard enough and keeping the bar close to me which may explain the missed reps (as well as last week).

[Farley1324]

What do you use for the micro-loading (2.5 lbs)?

[therorschach]

What do you use for the micro-loading (2.5 lbs)?

Fractional plates.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
225x5

Squats good.

Standing OHP :
45x5
45x5
75x5
100x3
120x2
132.5x4
132.5x3
132.5x3

OHP still tough, but one more rep than last time (and triples not as bad as last time).

Pull-ups (assisted):
(BW-16)x8
(BW-16)x6

Pull-ups not bad.

Hyper-extensions:
35x9
35x9
35x9

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x4
255x3
290x2
320x5

Top set was heavy, but not too bad (maybe had one more rep in tank).

Bench Press:
45x5
45x5
100x5
135x5
160x3
180x2
197.5x1 <-- PR
197.5x1

Bench disappointing, surprisingly since 195 went pretty well last week. I only got one rep on the top set before failing the 2nd (good thing I had spotter bars!) I tried another single but the bar speed was slow enough that I didn't try a second rep. PR anyways, I guess.

Deadlift:
135x5
135x5
205x5
255x3
305x2
335x5

Based on the past few weeks, decided to reset deadlifts. Top set was ok.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
280x5
280x5
280x5
280x5
280x5

Squats heavy.

Bench Press:
45x5
45x5
100x5
135x3
155x2
177.5x5
177.5x4
177.5x4
177.5x4
177.5x3

Bench heavy. Could not hit 5 reps on all sets. Ugh.

[therorschach]

Power Cleans:
65x3
65x3
95x3
115x2
135x1
150x3
150x3
150x2, 150xFAIL
150x3
150x3
150x3

PCs ok. Missed 3rd rep on the 3rd set, but I think I was not shrugging hard enough. The next 3 sets were better.

Pull-ups:
BWx3.3
BWx2.8
BWx2.6
BWx2
BWx2

Barbell Rows:
95x8
135x8
135x8
135x8
135x8

P-rows not bad.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
225x5

Squats alright.

Standing OHP :
45x5
45x5
75x5
100x3
120x2
132.5x3
132.5x2
132.5x2
132.5x2
100x9

Like bench, presses worse than last week. Could barely hit 2-3 reps for each workset. Ugh.

Hyper-extensions:
35x10
35x10
35x10

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x4
265x3
295x2
320x3

Top set still tough.

Bench Press:
45x5
45x5
95x5
120x5
155x3
180x2
197.5x2

Top set still tough. One more rep than last time I guess.

Deadlift:
135x5
135x5
185x5
235x5
285x3
315x2
345x5

DLs good, easier than expected.

Barbell Curl:
70x8
70x7
70x5

Curls tough.

Dips:
BWx9
BWx7

Dips alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
255x2
280x5
280x5
280x5
280x5
280x5

Squats still heavy.

Bench Press:
45x5
45x5
100x5
135x3
155x2
177.5x5
177.5x4
177.5x3
177.5x3
177.5x3
177.5x3
177.5x3

Another repeat of last week, bench still heavy. Again could not get 5 reps on all sets. I decided just do triples after the 3rd set and do a few more sets. They were ok.

Lying Barbell Triceps Extension:
55x10
55x10
55x8

Skulls not bad. No elbow pain either.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
225x5

Squats alright.

Standing OHP :
45x5
45x5
65x5
90x3
105x2
120x5
120x5
120x5

Reset presses. Presses a bit tougher than expected, but not bad.

Pull-ups:
BWx4.6
BWx3
BWx2.6

Pull-ups tough.

Hyper-extensions:
35x10
35x8
35x8

Lower back was tiring out faster than usual, so a bit tougher than last time.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
260x2
290x5

Reset squats. Top set alright.

Bench Press:
45x5
45x5
95x5
120x5
140x3
160x2
177.5x5

Reset bench. Top set alright.

Deadlift:
135x5
135x5
185x5
235x5
285x3
320x2
350x5

Deadlifts not bad.

Barbell Curl:
70x9
70x8
70x5

Curls tough.

Dips:
BWx10
BWx8

Dips alright.

[therorschach]

Squat:
45x5
45x5
135x5
170x5
205x3
235x2
260x5
260x5
260x5
260x5
260x5

Squats alright.

Bench Press:
45x5
45x5
95x5
120x3
140x2
160x5
160x5
160x5
160x5
160x5

Bench not bad.

[Farley1324]

Why did you reset squats when you got all of the reps last time?

How long do you rest between sets?

[therorschach]

Why did you reset squats when you got all of the reps last time?

Progress on Intensity Day was ultimately the motivation for a reset. Was feeling beat up for the past month or two anyway and the volume day sets weren't exactly going well either.

How long do you rest between sets?

Usually about 2-5 minutes.

[Farley1324]

Progress on Intensity Day was ultimately the motivation for a reset. Was feeling beat up for the past month or two anyway and the volume day sets weren't exactly going well either.



Usually about 2-5 minutes.

Rest longer.

[therorschach]

Rest longer.

When worksets are heavy, I try to rest as long as I possibly can, usually 5 minutes. I'd love to extend it to 10 but I'm in a commercial gym so that would be kind of pushing it (for volume sets anyway).

[Farley1324]

When worksets are heavy, I try to rest as long as I possibly can, usually 5 minutes. I'd love to extend it to 10 but I'm in a commercial gym so that would be kind of pushing it (for volume sets anyway).

I know, I've BTDT. But for heavy Texas Method/strength building purposes, you aren't resting long enough.

Do what you need to do in order to train efficiently and effectively. If the equipment is that scarce and somebody really needs to use it, the can work in (not that a commercial gym likely has more than 1-2 people there at any given time who make legitimate use of the squat rack)

[therorschach]

Power Cleans:
65x3
65x3
95x3
115x2
135x1
150x3
150x3
150x3
150x3
150x3
150x3

PCs not bad. I missed the 3rd rep on the last set (think I was leaning too forward) but paused for a few seconds, tried it again, and got it.

Pull-ups:
BWx3.4
BWx2.7
BWx2.7
BWx2.5

Pull-ups tough.

Barbell Rows:
95x8
140x8
140x7
140x7
140x7

Rows alright.

I know, I've BTDT. But for heavy Texas Method/strength building purposes, you aren't resting long enough.

What are your rest times?

Do what you need to do in order to train efficiently and effectively. If the equipment is that scarce and somebody really needs to use it, the can work in (not that a commercial gym likely has more than 1-2 people there at any given time who make legitimate use of the squat rack)

Scarce equipment is usually not a problem.

[Farley1324]

What are your rest times?

It varies, but when I get to the point that I legitimately think I might fail on a squat rep, which is prior to the point where I would consider a reset, I rest at least 6 minutes absolute minimum and up to 8-10. I rested 10-11 minutes between sets when I topped out at 350x5x5.

Presently I'm weak, yesterday I squat 280x5x5 with 4 minutes of rest, but as that gets heavier my rest times will lengthen. Better to rest longer lift heavier (higher volume and intensity) than reset or miss reps.

Scarce equipment is usually not a problem.

Why the concern with taking too long then?

[therorschach]

Squat:
45x5
45x5
135x5
175x5
210x5
210x5

Squats.

Standing OHP :
45x5
45x5
65x5
90x3
105x2
122x5
122x5
122x5

Presses heavy, but ok.

Hyper-extensions:
35x10
35x10
35x10

Hypers alright.

Why the concern with taking too long then?

If I work out during lunch time at work, The gym I go to only has one rack with spotters so spending a long time in the rack is not feasible. It's not much of issue with the gym near where I live (more squat racks).

[Farley1324]

I'm stating the obvious here...but if you can do volume day near where you live instead of during lunch time. Volume Day seems too lengthy to properly fit in during lunch anyway, esp if you are worried about overly monopolizing the squat rack.

[therorschach]

I'm stating the obvious here...but if you can do volume day near where you live instead of during lunch time. Volume Day seems too lengthy to properly fit in during lunch anyway, esp if you are worried about overly monopolizing the squat rack.

Up until 2 weeks ago, I had my volume day on a Sunday. I recently shifted my schedule to Tue-Sat because I hated having Intensity day during the week where I had to rush the workout, work got in the way, etc and wanted to try out doing it on the weekend instead where I'm more relaxed and not as sleep deprived. Since volume day is during the week now, I just split it into 2 days so time is not much of an issue. I noticed volume squats/bench suddenly felt a bit heavier at first but I guess maybe it was the change in schedule and sometime I would eventually get used to.

FWIW, I didn't reset because of volume day. I reset because:

1) My progress on ID was sucking
2) Left elbow pain which has been bothering me since the beginning of the year. Haven't really take much time off or lowered the intensity enough so I can let it heal a bit.
3) Feeling beat up in general.

If I reset ID weights then my volume weights go down as I usually keep it at a percentage (usually ~90% of ID). Volume squats/bench has never really been a problem, with the exception of bench from a few weeks ago.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
230x3
265x2
295x5

Top set heavy but ok.

Bench Press:
45x5
45x5
95x5
120x5
145x3
165x2
180x5

Top set alright.

Deadlift:
135x5
135x5
185x5
235x5
285x3
325x2
355x5

Deadlifts not bad.

Barbell Curl:
70x10
70x8
70x7

Curls tough.

Dips:
BWx11
BWx9

Dips alright.

[therorschach]

Squat:
45x5
45x5
135x5
185x3
235x2
265x5
265x5
265x5
265x5
265x5

Squats alright.

Bench Press:
45x5
45x5
95x5
120x3
145x2
165x5
165x5
165x5
165x5
165x5

Bench ok.

Lying Barbell Triceps Extension:
60x8
60x8

Skulls not bad.

No elbow pain either with any exercises so far.

[therorschach]

Not a lot of energy today, didn't get much sleep last night.

Power Cleans:
65x3
65x3
95x3
120x2
140x1
155xFAIL
150x2, 150xFAIL
150x2, 150xFAIL
150x2, 150xFAIL
150x2, 150xFAIL
135x3
145x2, 145xFAIL

PCs a total disaster today. Warm ups were ok but could not get any reps for 155. Lowered it to 150 and proceeded to only get 2 reps for a few sets (failing the 3rd rep). Lowered it to 135 which was ok but could not get 3 for 145. Ugh.

Pull-ups:
BWx3
BWx2.8
BWx2.7
BWx2.5
BWx2

Pull-ups still tough.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
210x5
210x5

Squats.

Standing OHP :
45x5
45x5
70x5
95x3
110x2
125x4
125x4
125x4
125x3

Presses heavy.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
235x3
270x2
300x5

Top set good today, better than 295 and 290.

Bench Press:
45x5
45x5
95x5
120x5
145x3
165x2
182.5x5

Top set alright. Was a little odd: the first 3-4 reps were much easier than expected but bar speed dropped on the last rep (although was not too bad).

Deadlift:
135x5
135x5
190x5
240x5
290x3
330x2
350x5

Like squats, top set solid, much easier than expected.

Barbell Curl:
70x10
70x9
70x5.5

Curls alright.

Dips:
BWx12
BWx9

Dips good.

[therorschach]

Squat:
45x5
45x5
135x5
175x5
215x3
245x2
270x5
270x5
270x5
270x5
270x5

Squats not bad.

Bench Press:
45x5
45x5
95x5
120x3
145x2
165x5
165x5
165x5
165x5
165x5

Bench not bad.

Lying Barbell Triceps Extension:
60x10
60x9
60x8

Skulls alright.