Jason's Journal

[wardog21]

Love the volume in here. I hate rep work (anything 8 and above sucks) but I’m doing a lot more of it myself now too. Also cool how long you’ve kept this log updated. Subbed.

[Jason2459]

Love the volume in here. I hate rep work (anything 8 and above sucks) but I’m doing a lot more of it myself now too. Also cool how long you’ve kept this log updated. Subbed.

Thanks. Except for 2007-2008 I've logged all my powerlifting training in here. All the ups and many downs. I guess I don't know how to give up.

I hate the 8-10 rep weeks. But I think it's good for me right now. I need more practice on the movement, good conditioning, and hypertrophy.

I'm still going back and forth on the every 3 week deload here. I might look at modifying to every 4 weeks. Get more monthly volume in.

[JRMoore82]

Wednesday Week 5 Day 3

Warm up stuff

Upper Bench
Reverse light band
barxseveral
135x5
185x5
205x5
225x5
245x5
275x5
295x5 @RPE 8 E-1RM 364

60% of Sunday's 70% Bench
115x8
115x7
115x7
115x6
115x6

Incline Peanuts Press from Pin's Pat Casey style
4x6@60

BB Reverse Curls
4x15@45

Pull ups
3x5


Killed it! Supper happy about last night. Not only did I crush week 1 but I beat out week 4 too. Week 4 I hit 295x3 @ RPE around 7ish. Week 1 I hit a solid 6RPE of 245x5. I really wanted to hit 295x5 and nailed it. My OHP presses were really tough last night though but not to worried about it. I'm playing with the percentages with it as I'm not sure how it will go as I never really focused on them to hard. I was starting to just before I got hurt but not nearly enough to know how well I will progress with them.

Never saw my sub box update.

Nice stuff man!!

[wardog21]

Thanks. Except for 2007-2008 I've logged all my powerlifting training in here. All the ups and many downs. I guess I don't know how to give up.

I hate the 8-10 rep weeks. But I think it's good for me right now. I need more practice on the movement, good conditioning, and hypertrophy.

I'm still going back and forth on the every 3 week deload here. I might look at modifying to every 4 weeks. Get more monthly volume in.

That’s pretty awesome.

Yeah I despise 8-10 rep sets lol. I usually have them in my training for 1-2 weeks every 6 weeks (sometimes every 4 weeks) and am slowly getting better at them again after being hurt.

I never liked having a set Deload every 3 weeks. 4-6 weeks has been best for me depending on recovery. I use autoregulation a lot so if 85% doesn’t feel that good I’ll hit it for a single then do some light speed work and that counts as my deload. Most importantly all of my RPEs are no higher than @8. Most are @7 on a Deload and Volume is kept low. Everyone’s different for sure.

[Jason2459]

I'm thinking I will run weeks 1-2 and 4-5 together no week 3 deload. Then a deload week running into 7-8 and deload after that. Repeat back to week 1 and run through one more time before a week 10 test week.

So would be

Week 1, 2, 3, 4
Deload week 5
Week 6, 7
Deload week 8
Repeat
Week 9, 10, 11, 12
Deload week 13
Week 14, 15
Deload week
test
Deload fully

Repeat back to week 1

making it basically a 16 week cycle before testing again. 18 total weeks with test and deload.

Makes it a little longer, adds back in a couple weeks of volume training, and hopefully keeps this old body going.

Contest prep I will see when it gets closer. I'm looking at a possible December meet. About 50 weeks away or 3 training cycles as planned above and a contest prep leading up to it. I should be able to do better then my last meet. I did 275 or 225 on all three lifts I think. Consistency is key and staying healthy is key to consistency.


Last week I probably won't get around to logging. I squatted last Monday. Got lots of stuff ready for Christmas. Benched and deadlifted on Friday.

I'm a day behind this week as I didn't train last night and will just shift everything forward a day until it's caught up. Will bench tonight and squats tomorrow night.

[Jason2459]

Never saw my sub box update.

Nice stuff man!!

Thanks. I just hope for some kind of upward trend long term.

[Jason2459]

Had a kickass bench session last night. Will log later.

Have been renovating the basement and part of it was a laundry area that has transformed to a gymnastics practice area for the kids. Both are in gymnastics and have been liking it a lot.

Moved the washer and dryer to the top floor and knocked out the wall. Knocked out a couple walls but this is the new kids gym area by where I train.
20171226_174356 by Jason, on Flickr

[Jason2459]

Monday Week 7 Day 1

Warm up stuff

Bench
barxseveral
135x5
155x4
185x4
205x4
230x5 @RPE 7 E-1RM 291

bench @90%+ of E-1RM
265x1
265x1

bench @75% of E-1RM
215x5
215x5
215x5
215x5

DB lying tri ext
3x10@35

DB Hammer Curls
3x10@35

fatman rows with rings
3 sets

I feel like I should cut out a deload here and there but then I go and keep progressing really well. Especially Monday's benching. Killed week 2's 215x4, week 4's 225x3, and week 5's 215x5 by getting 5 reps of 230lbs pretty easily too. Felt almost a 6 and not a 7 RPE. I marked it as a 7 to lower the E-1RM a bit.

[JRMoore82]

Nice use of space man!

Glad your progressing. I’m seriously considering not lifting for a week.

[Jason2459]

Nice use of space man!

Glad your progressing. I’m seriously considering not lifting for a week.

Thanks, kids are having fun with it. I'm still back and forth on the every 3rd week deload. I'm already doing more then what's prescribed volume wise during those weeks. Guess I just need to take the advice of don't fix what's not broken. But at the same time I do plan on slowly adding more total volume over time just it's a mater of when, how much, and what type. I'll see where I'm at after my testing.

[Jason2459]

Tuesday Week 7 Day 2

Warm up stuff

Squats
barxseveral
135x5
185x4
205x4
225x4
245x4
275x4
295x4 @RPE 8 E-1RM 351

Squat @90%+ of E-1RM
320x1
320x1

Squat 75% of E-1RM
265x5
265x5
265x5
265x5
265x5

Hypers
4x10

abs
3 sets


Target for top set of 4 for that night was 280 but I really wanted 295 and went for it. I almost thought about taking it for another rep but didn't want to bring it up to a 9RPE. These last couple weeks are supposed to be 7ish RPE. Still raised my esitmated 1RM and beet week 2's 275x4 quite a bit which was a RPE of 7. E-1RM for that was 339. I don't put a lot of trust into the E-1RM's but like it for tracking and comparing plus being able to then base my percentage based training off that night's performance and current numbers.

I did tweak my lower back during the 5 sets of 5. Luckily not spinal as I can now easily tell the difference. Totally muscular. Hit up a lot of walking and rehab on it yesterday and today including some sauna and massage. Feeling much better tonight then it did even yesterday. Hopefully will be good to go come tomorrow night with pulls. Tonight should be okay with upper bench.

I need to start getting some video of my squats again to watch form.

[Jason2459]

Another thing I don't really log in here are all the random things I do daily at the gym or at home. Could be pull ups, flys, long walks, calf raises, leg press, delt work, etc. Nothing heavy or major. Get a sweat going and the blood pumping. I do try and hit the commercial gym by where I work every day during the week. Work pays for it which is great.

[Jason2459]

Thursday Week 7 Day 3

Warm up stuff

Upper Bench
Reverse light band
barxseveral
135x5
185x5
205x4
225x4
245x4
275x4
305x4 @RPE 9 E-1RM 355

90%+ of E-1RPM
320x1
320x1

OHP
135x3
135x3
135x3
95x5
95x5
95x5

Did some stuff after this but I can't remember squat right now

Thursday night was tough. Everything felt heavy. Still progressed a bit and beet week 2 but I brought the RPE up way to high. I just really wanted 305 for 4.

[Jason2459]

Friday Week 7 Day 4

Warm up stuff

Sumo Deadlifts
barxseveral
135x5
185x4
225x4
245x4
275x4
295x4
315x5 @RPE 7 E-1RM 399

90%+ of E-1RM
365x1
365x1

75%'ish of E-1RM
295x3
295x3
295x3
295x3
295x3

GHR
4x8

Fatman Rows with rings
3 sets

abs
3 sets

And last night everything felt strong. I really wanted 315 and felt good enough to get 5 reps out of it pretty easy.

[Jason2459]

Sunday Week 8 Day 1

Warm up stuff

Bench
barxseveral
135x5
155x4
185x3
205x3
225x3
245x3 @RPE 7 E-1RM 291

bench @90%+ of E-1RM
260x1
260x1
260x1

bench @80ish% of E-1RM
235x3
235x3
235x3
235x3

Pulls SS w/ ring fatman rows
3x10

Standing Band JM Press
3x20 w/ light band



Monday Week 8 Day 2

Warm up stuff

Squats
barxseveral
135x5
185x3
205x3
225x3
255x3
285x3
305x3 @RPE 7 E-1RM 363

Squats @90%+ of E-1RM
325x1
325x1
325x1

Squats @80ish% of E-1RM
290x3
290x3
290x3
290x3

Hypers
3x20

Abs
3 sets



Felt pretty good the past couple days. Hit target numbers and then some on the squats. I'm looking at possibly doing a meet in March. It'll come down to scheduling with work. It's an APF meet out in Iowa. I haven't lifted in an APF meet is a really long time since Carpenter started the UPA and did those meets. I'm fairly federation agnostic. Then I'll still plan on doing a USAPL meet late in the year.

[Jason2459]

Man I'm sucking at keeping up here. So busy at work and home right now. Week 8 was ok I didn't try and push to far past the goal numbers.

I did hit a nice triple @ 345 with an RPE of 8 giving an E-1RM of 401. I'd say it was probably a 7 but went with 8. Then hit a few singles at 365 which felt super heavy.

Got video of some of the lifts and tracked bar path and speeds. This was the last triple set of 345
https://youtu.be/U-4Y1KBgTfc


Bench went ok and hit status quo. This week was my "deload" week. Squated on Monday and hit up Bench and Deadlifts together again on Thursday. So far progress has been good.

10weekProgress_01122018 by Jason, on Flickr


Those are just estimates but each rotation has been increasing in weight steadily. Will see how testing goes next week. Then I will see what I will do after that. I'm just not mentally enjoying what I'm doing with this right now. Its working and it's what I think I (my body) needs right now. I was planning at some point getting back to my Westside methods but was thinking further out but don't know. I'm thinking mentally I need to start heading back in that direction more and more.

[JRMoore82]

The mind games of powerlifting.

[wardog21]

Good lifting!

[Jason2459]

Thanks

Mind games indeed.

[Jason2459]

Hell of a week. I'm starting to feel somewhat normal. I get up and I feel light headed still. Starting just over a week ago I started not feeling ok and quickly went down hill last weekend. Ended up with the flu and pneumonia. No idea which I got first. Needless to say I didn't hit my expected maxes but did quickly get in and hit up to my averages which felt like maxes. Hit a 345 squat, 275 bench, and 380 dl. I think I did that Tuesday and Wednesday. Week was a blur. Still fuzzy. F'it. I'm just going to go in and do something completely different now then I've ever done before but always thought about it. I'll start tonight. Why not. Should be fun and I really want fun right now in my training.

And by fun it should be torture what I'm going to do...

[Jason2459]

P1 W1 D1

Warm up stuff

Front Squats
Barx5
105x4
140x4
175x4
175x4
175x4

Bench
Barx10
140x5
165x4
195x3
205x2
205x2
205x2
205x2

Squat
Barx5
135x3
190x3
224x3
260x2
260x2
260x2
260x2

DB Fly's
35x8
35x8
35x8
35x8

Ab Wheel
3 sets

Not feeling terrible. So tired though and very much lacking energy and strength. Hit what I needed to hit though.

[Jason2459]

I just ran across this article and I like it. It could be completely wrong but I've always believed in striving to increase volume in some way. Even as I'm becoming more and more of an old cripple.

http://easternbloclifting.blogspot.c...-more.html?m=1

[JRMoore82]

I just ran across this article and I like it. It could be completely wrong but I've always believed in striving to increase volume in some way. Even as I'm becoming more and more of an old cripple.

http://easternbloclifting.blogspot.c...-more.html?m=1

I pretty much agree with the article. Doing 5x12-15 reps has helped a lot with joints. Granted I’ve only been lifting weights for 4 years but I used to kill myself doing heavy lifts THEN heavy (8-10 reps) accessories.

[Jason2459]

Monday P1 W1 D2

Warm up stuff

Sumo DL pause at knees
Barx5
135x4
190x3
228x3
266x3
266x3
266x3
266x3

Bench
Barx10
140x5
138x5
165x5
193x3
193x5
193x7
193x4
193x6
193x8

Sumo DL pause above knees
Barx5
135x3
209x3
247x3
285x2
285x2
285x2
285x2

Landmine T-bar rows
185x6
185x6
185x6
185x6

Bow Bar GM
barx5
155x5
155x5
155x5
155x5
135x5

I need to keep working on that bar path and keeping in line better. Especially as I get more fatigued. On meet day at the end of the day I need to make sure technique is consistent. I could tell my bar path was getting worse and worse which made the lift feel heavier and heavier as I went along with the deadlifts. Can see that here in this video. Pushing it forward as I bring my hips in. This was my last set.

https://youtu.be/v8MmNo68OBU

[Jason2459]

I pretty much agree with the article. Doing 5x12-15 reps has helped a lot with joints. Granted I’ve only been lifting weights for 4 years but I used to kill myself doing heavy lifts THEN heavy (8-10 reps) accessories.

during the day when I go into the commercial gym I'm hitting up a lot of high rep stuff and just feels good to get the blood pumping and getting the joints moving under lighter loads.

[JRMoore82]

during the day when I go into the commercial gym I'm hitting up a lot of high rep stuff and just feels good to get the blood pumping and getting the joints moving under lighter loads.

For sure. After heavy lifts I feel dead. Usually second set into the high rep work I feel a lot loser and refreshed!

[Jason2459]

Wednesday P1 W1 D3

Warm up stuff

Bench
Barx5
135x5
165x4
193x3
206x3
206x3
206x3
206x3


Squats
Barx5
135x3
173x3

Pause on the way down just above parallel
207x3
242x3
242x3
242x3
242x3

Reverse Band Bench
Reverse monster minis
Barx5
135x3
165x3
193x3
220x3
220x3
234x3
234x3
234x3
234x3

DB Fly's
35x12
35x12
35x12
35x12

Hypers
4 sets bw + 10lbs

Typically I've been using a raised heel for my squats. I decided tonight to try out some flat shoes again and it felt pretty good. I still have issues going to deep so need to practice cutting it higher. Paused just above where I though parallel was and I'm thinking I'm not good at that....

[Jason2459]

Thursday P1 W1 D4

Warm up stuff

3" Deficit Deadlift sumo
Barx5
135x3
190x3
228x2
228x2
228x2
229x2



Fat Bar Incline Bench Press
Barx5
135x5
135x5
155x3
155x5

5" Block pulls below knees sumo
Barx5
135x3
209x3
247x3
285x3
285x3
323x2
323x2
323x2



Dips
5x5 bw+1chain around neck

Hypers
4 sets + 10lbs

Wide Stance GHR
4 sets

[Jason2459]

Sunday P1 W2 D1

Warm up stuff

Squats
Barx5
135x3
173x5
207x4
242x3
260x3
276x2
276x2
276x2
276x2
276x2

Bench
Barx10
138x5
165x4
195x3
220x2
220x2
220x2
220x2
220x2

Steep incline peanuts press from pins
65x8
65x8
65x8
65x8
65x8

ghr
4 sets

hypers


Ab Wheel
4 sets

[Jason2459]

Monday P1 W2 D2

Warm up stuff

Bench w/ 40lbs chains
Barx5.
138x4
165x3
193x3
193x3
193x3
193x3

DL pause just below knees
Barx10
135x3
190x3
228x3
266x3
285x2
285x2
285x2
285x2
285x2

Klokov Press
Barx5
85x5
85x5
85x5
85x5

band pull aparts
3x20 w/ mini band

goblet squats
55x10
55x10
55x10
55x10

ab roller
4 sets