House of therorschach: Occasional workouts and more occasional workouts

[im2manly]

everything seems like it was tough.

[therorschach]

Intensity Day, right? Strong lifting all around.

Yeah, marked it VD by mistakes. Thanks.

Sorry to hear about the bench set up problems. Anytime I lift in a commercial gym I have issues with my setup. Most bench stations are so low to the ground that it's impossible to get good leg drive.

If I'm benching in the racks next time, I'm going to try putting plates or something underneath the bench to raise it an inch or so. Hopefully this may help.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x3
250x2
275x5
275x5
275x5
275x5
275x5

Squats heavy.

Bench Press:
45x5
45x5
95x5
95x5
130x4
155x2
172.5x5
172.5x5
172.5x5
172.5x5
172.5x5

Bench heavy.

Pull-ups:
BWx7.7
BWx5.7
BWx4.6
BWx3.8

Pull-ups tough.

Dips:
BWx10
BWx7

Dips tough.

[knowles.ja]

275x5x5. That's a solid milestone.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
220x5
220x5

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
110x2
122.5x5
122.5x4
122.5x4
95x10
95x8

Presses better this week.

Barbell Curl:
70x8
70x7
70x6

Curls heavy.

Hyper-extensions:
35x10
35x10
35x10

[therorschach]

275x5x5. That's a solid milestone.

Thanks. I've hit it before a few times - still need to beat my current 5x5 max (300).

[knowles.ja]

Thanks. I've hit it before a few times - still need to beat my current 5x5 max (300).

Give it a few months and I'm sure you can. Seems like everything has been progressing very well lately.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
260x3
290x2
315x3
315x1

310 last week was heavy but wanted to try 3 plates anyway. Triple was heavy. Second set could have been a double but kept it at one rep (heavy, but alright).

Bench Press:
45x5
45x5
95x5
95x5
125x5
155x3
175x2
195x2
195x2
195x2

Top sets very heavy. Could not get any triples, only doubles.

Deadlift:
135x5
135x5
225x5
270x5
315x3
345x2
370x4

Top set very heavy.

Bench Press:
155x8
155x8

Back off sets heavy.

Chin-ups:
BWx9
BWx6
BWx5
BWx4

Chins surprisingly good today. PR on the first set, which was the most chins I've ever done at any body weight.

Lying Barbell Triceps Extension:
70x10
70x10

Skulls alright.

Face Pulls:
30x12
30x10
30x10

FPs alright. Have no idea if I'm even doing this right. Feeling that burn, but can't tell if it is in my rear delts or my traps.

Cut Status:
Down a little over 20lbs since the beginning of the year (but still fat). Got to like 190 but was stuck there for a few weeks. Adjusted my calories a bit and now the scale seems to be moving again, into the high 180s.

[therorschach]

Give it a few months and I'm sure you can. Seems like everything has been progressing very well lately.

Thanks. Progress on the big lifts have been crawling for a long while. Hopefully I can hit some milestone PRs this year.

[knowles.ja]

Thanks. Progress on the big lifts have been crawling for a long while. Hopefully I can hit some milestone PRs this year.

How long have you been doing TM? Have you considered a programming change?

[therorschach]

How long have you been doing TM? Have you considered a programming change?

Other than a brief run with Madcow 5x5 a few years back, it's the only thing I've done since SS. I considered programming changes although they would be mostly be modifications of TM. I've considered other programs although most appear to have slower progressions (i.e. 531).

[knowles.ja]

Other than a brief run with Madcow 5x5 a few years back, it's the only thing I've done since SS. I considered programming changes although they would be mostly be modifications of TM. I've considered other programs although most appear to have slower progressions (i.e. 531).

I would also recommend looking into some intermediate Candito stuff and the GZCL method. Both seem to be pretty good and you can kinda decide your own progression.

[therorschach]

Tired as f*ck, did not get enough sleep last night. Also could not time my meals properly today so I just did a toast+pbutter for PreWO and hoped for the best.

Squat:
45x5
45x5
135x5
185x5
225x3
250x2
275x5
275x5
275x5
275x5
275x5

Squats heavy. First 3 top sets appeared to be easier than last week but the next 2 were tougher (not focusing enough on form cues due to lack of energy).

Bench Press:
45x5
45x5
95x5
95x5
130x4
155x2
172.5x5
172.5x5
172.5x5
172.5x5
172.5x5

Bench heavy but a little easier than last week. Did not like the barbell in the bench station I was in (too smooth and thin, could not grip it tight enough) but was too lazy to change it out.

Pull-ups:
BWx7.8
BWx5.8
BWx4.8
BWx4.7
BWx4.7

Pull-ups tough.

Dips:
BWx10
BWx10
BWx7

Dips alright. A little more volume this time.

[therorschach]

I would also recommend looking into some intermediate Candito stuff and the GZCL method. Both seem to be pretty good and you can kinda decide your own progression.

I've checked out their programs before. Candito's program seems like an upper/lower split with a little less intensity than TM, although more emphasis on paused work. GZCL seems like a nightmare, with twice the volume and intensity. I might try GZCL in the future, though. For now, I'm just going to stick with TM and modify it as needed.

[therorschach]

Still rekt from volume day. Anyways:

Squat:
45x5
45x5
135x5
185x5
220x5
220x5

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
110x2
125x5
125x4
125x4
125x8
100x6

Presses heavy.

Barbell Curl:
70x9
70x7
70x4

Curls heavy.

Hyper-extensions:
35x10
35x9

[therorschach]

Got to the gym late so my 2 hour workout turned into a 1.5 hour workout.

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

Top set heavy. Bar speed slow on last rep, but form alright.

Bench Press:
45x5
45x5
95x5
95x5
135x5
160x3
180x2
195x3
195x3

Finally some triples at 195. The first 2 reps of the first top set felt almost too easy and I thought I might actually get 4 reps but bar speed suddenly slowed down considerably on the 3rd rep (and then failed the 4th). The 3rd rep on the 2nd top set was a real grinder - had trouble pushing through the top half of the rep ROM.

Deadlift:
135x5
135x5
225x5
275x4
315x3
345x2
375x3

DLs are starting to getting extremely heavy now, to the point where breaking the bar off the floor is becoming a challenge. Lower back starting to get hit hard as well.

Bench Press:
160x8
160x8

Back off sets heavy but good and controlled form.

Chin-ups:
BWx8.8
BWx5.8

Chins felt a little tougher than last week. Could only get 2 sets in as the gym was closing.

[therorschach]

Sleep not as abysmal as last week, so more energy this time.

Squat:
45x5
45x5
135x5
185x5
230x3
260x2
280x5
280x5
280x5
280x5
280x5

Squats better than last week. Top sets heavy but alright.

Bench Press:
45x5
45x5
100x5
100x5
130x3
155x2
175x5
175x5
175x5
175x5
175x5

Bench heavy, but alright.

Pull-ups:
BWx8
BWx6
BWx5
BWx4.6
BWx4

Pull-ups tough.

Dips:
BWx10
BWx10
BWx10

Dips alright. Felt too loose and too much shoulder on the first two sets but the third set was tighter.

[therorschach]

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

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
115x2
127.5x4
127.5x3
127.5x3
127.5x2
100x10
100x7

Presses heavy.

Barbell Curl:
70x10
70x6
70x4

Curls heavy.

Hyper-extensions:
35x10
35x8
35x8

Hypers tough. Lower back was fatiguing a little more than usual.

[therorschach]

Squat:
45x5
45x5
135x5
190x5
235x5
270x3
300x2
325x2
325x1

The cages were in use so had to squat in one of the spotterless racks. Top sets were very heavy but form/depth were good.

Bench Press:
45x5
45x5
100x5
100x5
135x5
160x3
180x2
197.5x2
197.5x2
197.5x2

That first top set was ALMOST a triple. Ugh. Bar speed for the first two reps were pretty fast so I thought I was good for three reps but failed off the chest for the third rep.

Deadlift:
135x5
135x5
205x5
255x5
295x3
325x2
345x5

I was concerned about my form, particularly during the past few weeks as the weight has gotten heavy enough where the bar is starting to come off the floor pretty slow. I think I was jerking the bar too much off the floor, taking my back out of position, and turning it into a quasi stiff leg DL. Felt like it was too much pull off the floor, with too much focus on lower back, instead of push and pull.

Dropped the weight down a bit and focused on squeezing the bar off the floor, maintaining back position and pushing throughout the entire rep. 345 was good, all good pulls and no excessive strain on the lower back.

I'm thinking about maybe DL heavy biweekly instead of weekly. Like doing 90% one week and 100% the other week or something, idunno.

Bench Press:
160x9
160x8

Back off sets tough.

Chin-ups:
BWx9
BWx7
BWx5.6

Chins tough.

Lying Barbell Triceps Extension:
70x11
70x9

Skulls tough.

[therorschach]

Not a lot of sleep. No motivation or energy.

Squat:
45x5
45x5
135x5
185x5
230x3
260x2
280x5
280x5
280x5
280x5
280x4

Squats felt heavier than last week. Didn't go for a 5th rep on the last set, too fatigued.

Bench Press:
45x5
45x5
100x5
100x5
130x3
155x2
175x5
175x5
175x5
175x5
175x5

Bench also heavy. Arms felt like jello.

Pull-ups:
BWx7.9
BWx5
BWx5
BWx5
BWx5

Pull-ups also heavy. Arms felt like jello.

Dips:
BWx10
BWx10
BWx10

Dips also heavy.

[therorschach]

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

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
115x2
127.5x3
127.5x3
127.5x3
127.5x3
100x10
100x6

Presses still heavy. Could not get 4 reps on the first top set.

Barbell Curl:
70x8
70x8
70x7

Curls heavy.

Hyper-extensions:
35x10
35x10
35x10

Hypers alright.

[therorschach]

Seem to be hitting a wall with everything.

Squat:
45x5
45x5
135x5
185x5
225x5
255x3
285x2
310x3
310x1

Was debating on whether to try 325 again but decided to hit 310 for a good 5. While the warmups were ok, 310 suddenly felt very heavy. Bar speed was slow, was hitting the spotter bars on one rep (screwing up my ascent) and just stopped at 3 reps for the first set. Hit the spotter bar again for the second set and just left it at one rep. Ugh. Very disappointing this week.

Bench Press:
45x5
45x5
100x5
100x5
135x5
160x3
180x2
197.5x2
197.5x1
200x1 <-- PR
200x1

Bench decided to follow squat's lead and be sh*tty today as well. The top sets were worse than last week.

I was so disgusted I decided to try 200 from some singles. They were heavy although the reps went better than 197.5. Also a PR as well. Finally benched 200lbs (about frickin time, too).

Deadlift:
135x5
135x5
205x5
255x5
300x3
335x2
360x4

Also forgot to mention last week that I tried widening my stance a bit. DLs heavy but no lower back issues.

Bench Press:
160x9
160x8

Back off sets still tough.

Chin-ups:
BWx9
BWx7
BWx5
BWx4

Chins tough.

[knowles.ja]

First of all, congrats on the PR!

Second, if you are still wanting to follow something similar to TM, have you at least considered working with RPEs? It seems like most of your sessions you are beating yourself up a lot due to the high relative intensity and linear progression each day. With RPEs you still get in good heavy work, but you are not always lifting to your max and failing lifts as frequently. Please let me know if this unsolicited feedback is annoying and I will shut up.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
230x3
260x2
280x5
280x5
280x5
280x5
280x5

Squats heavy. Not as bad as last week but still tough. Going too low on some reps, resulting in some buttwinkles and too much lower back.

Bench Press:
45x5
45x5
100x5
100x5
135x3
160x2
180x4
180x4
180x4
180x4
180x4
180x4

Didn't feel like doing 175 again, so decided to do sets of 4. Tops sets easier than expected, probably could have done 1-2 more sets (or maybe 5s).

Pull-ups:
BWx8
BWx6
BWx5
BWx5
BWx5

Pull-ups alright.

Dips:
BWx12
BWx10
BWx9

Dips alright.

[therorschach]

First of all, congrats on the PR!

Thanks.

Second, if you are still wanting to follow something similar to TM, have you at least considered working with RPEs? It seems like most of your sessions you are beating yourself up a lot due to the high relative intensity and linear progression each day. With RPEs you still get in good heavy work, but you are not always lifting to your max and failing lifts as frequently.

I've considered rating my top sets using something like RPEs (would be more accurate than "squats good", "squats heavy","squats alright",etc I guess) but with TM the top sets eventually just end up being RPE 9-10 (mostly 10) anyway. From a programming perspective, I'm not sure how I would use it, at least to program future workouts.

Please let me know if this unsolicited feedback is annoying and I will shut up.

No problems, I appreciate the feedback.

[therorschach]

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

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
115x2
127.5x4
127.5x3
127.5x3
127.5x3
100x8
100x6

Presses still heavy. Hitting a wall. Somehow managed 4 reps on the first set (went for 5 but nope). Back off sets tough.


Barbell Curl:
70x9
70x7
70x6

Curls still heavy.

Hyper-extensions:
35x12
35x10
35x10

[therorschach]

Squat:
45x5
45x5
135x5
185x5
225x5
255x3
285x2
310x3
310x2

310 still heavy.

Bench Press:
45x5
45x5
105x5
105x5
140x5
165x3
185x2
200x2
200x1
200x1
200x1

Barely did a double for the first top set. The singles were not bad.

Deadlift:
135x5
135x5
205x5
255x5
295x3
315x2
335x5

DLs alright. Not enough time to go heavier.

Bench Press:
160x8
160x8

Back off sets still tough.

Chin-ups:
BWx9.8
BWx6
BWx5

Chins tough.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
230x3
260x2
285x3
285x3
285x3
285x3
285x3
285x3
285x3
285x3

Decided to try triples for volume sets. Squats good. From an endurance standpoint, much easier than 5s, with less rest time. Possibly could have done 1-2 more sets.

Bench Press:
45x5
45x5
105x5
105x5
140x3
165x2
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Bench tough, but better than expected. Bar speed began to slow down for the later top sets but good ROM and bar path.

Pull-ups:
BWx8.7
BWx6
BWx6
BWx5
BWx5

Pull-ups alright.

Dips:
BWx12
BWx10
BWx9

Dips alright.

[therorschach]

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

Squats.

Standing OHP:
45x5
45x5
70x5
70x5
95x3
115x2
127.5x4
127.5x4
127.5x3
127.5x3
100x10
100x9

Presses still heavy. Wanted 3 4s but only got 2. Backoff sets still tough. Not sure if I should just stick with triples for the top sets instead of trying to 5s all the time.

Barbell Curl:
70x9
70x9
70x5

Curls still heavy.

Hyper-extensions:
35x10
35x10
35x8

Cut Status:
Been lax with my diet within the past few weeks and have had a few higher-than-maintenance days here and there. Weight loss has pretty much stalled for a while although I have not been gaining weight. Taking a full diet break for the next 2 weeks and will start again after that.

[therorschach]

Squat:
45x5
45x5
135x5
185x5
230x5
260x3
290x2
315x2
315x1
315x1
315x1

Top sets were heavy. Was hoping for a triple, or at least 2 doubles but bar speed for that second set was slow so I just focused on singles.

Bench Press:
45x5
45x5
105x5
105x5
140x5
165x3
190x2
202.5x2 <-- PR
202.5x1
202.5x1
202.5x1

Top sets heavy. Another PR I guess (barely made that double, though). Singles were tough.

Deadlift:
135x5
135x5
205x5
255x5
300x3
335x2
365x4

Top set heavy but better than expected.

Bench Press:
160x9
160x9

Back-off sets still tough.

Chin-ups:
BWx9
BWx7
BWx5
BWx5

Chins alright.