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  1. #451
    Registered User RipCJ's Avatar
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    Where is the training?

    I think you started with too much volume that you weren’t adapted to (ie six squat back off sets on W1D1). I’d drop some volume across all exercise slots on all days. You could reduce intensity by capping all top sets to RPE 8 (some of your very specific SBD supplemental exercises work up to RPE 9).

    I would recommend training through the oblique issue by finding exercises that don’t bother it and load appropriately.

    Let me know if you want some more guidance!
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  2. #452
    E-Stalker JiP's Avatar
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    Week 3, Day 1 + 2

    Originally Posted by RipCJ View Post
    Where is the training?

    I think you started with too much volume that you weren’t adapted to (ie six squat back off sets on W1D1). I’d drop some volume across all exercise slots on all days. You could reduce intensity by capping all top sets to RPE 8 (some of your very specific SBD supplemental exercises work up to RPE 9).

    I would recommend training through the oblique issue by finding exercises that don’t bother it and load appropriately.

    Let me know if you want some more guidance!
    Hi dude. Thanks a lot for the input. I think I did maybe push the volume/intensity too quickly. I was trying to use a scaled approach, but perhaps this was too fast. I think moving home/gym compromised my recovery a bit. Although I had no signs beforehand with any oblique pain, so I think there was also an element of bad luck.


    23.10.19

    Press-ups for sets of 15
    Ab exercises
    Stretching

    30 mins total



    25.10.19

    CGBP 6 sets
    Chins 6 sets
    DB Press 6 sets
    Lat pulldowns // DB curls 3 sets
    30 mins steady state cardio at HR 130-135


    Notes
    My oblique is now feeling near 100%, but unfortunately on Tuesday 29.10.19 I got food poisoning and have been sick for the last few days. I haven't been able to keep much food down. I am hoping to return to training tomorrow (01.11.19).

    I am also going on holiday from 07.11.19 - 13.11.19. Pretty much the worst combination of injury, illness and then holiday all in a row! But not much I can do about that.
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  3. #453
    E-Stalker JiP's Avatar
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    Week 4, Day 1

    02.10.19

    20 mins bicycle to/from gym

    Pause Squats w/belt (4:00 rest)
    130 x 4 @6
    135 x 4 @7
    140 x 4 @8
    132.5 x 4

    Comp Bench (3:45 rest)
    80 x 4
    85 x 4 x 5

    RDL (2:00 rest)
    110 x 8
    120 x 8 x 2

    Lat pulldown x 3 //
    DB curls x 3

    sRPE: 7
    Length: 1hr 30

    Notes
    First session post food poisoning. Ate very little for the past 3-4 days. I felt pretty tired/light-headed. But this session was fine.

    Going to listen to CJ and cut some volume/intensity across the board.
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  4. #454
    E-Stalker JiP's Avatar
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    Week 5, Day 1

    Monday 04.11.19

    Cycle to/from gym 10 mins each way

    Comp Bench (3:45 rest)
    80 x 4
    87.5 x 4 @7
    90 x 4 @8
    82.5 x 4 x 3
    Still getting used to the set up on their comp bench, changed the rack height today so I could get tighter

    Pause Deadlift w/belt (4:00 rest)
    120 x 4
    150 x 4 @6
    155 x 4 @7
    160 x 4 @8.5
    152.5 x 4
    Pauses weren't long enough, going to drop the weight/ego and do a strict 2ct pause

    DB Press (2:00 rest)
    17.5's x 8 x 4
    17.5's x 6 x 2
    Kept all the RPEs under 8

    2 sets of pulldowns
    2 sets of curls
    25 mins static bike at 135 heart rate


    Length: ??
    sRPE: 7


    Notes
    Had some pretty serious DOMS from Saturday's session that probably pushed the RPE up.

    I tried going to the gym at 11am to see how busy it would be, was a bit too busy for my taste. I will stick to 8-9am. Way too many guys shouting and dropping stuff everywhere. People seem to throw something on the floor when it likely would have been as much effort to just place it on the floor. Was starting to worry I was going to get a 20kg plate on my foot.

    Saw a guy deadlift 255kg / 562lb for 8 today. Impressive.
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  5. #455
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    Week 5, Day 2

    Weds 06.11.19

    cycle to/from gym 10mins each way

    Squat w/belt (4:00 rest)
    120 x 5
    140 x 5
    150 x 5 @8
    140 x 5 x 3

    CGBP (2:00 rest)
    60 x 8 x 5
    All under 8 RPE

    Incline DB Bench (2:00 rest)
    22.5's x 8 x 4
    All under 8 RPE

    4 sets pulldowns
    25 min static bike 135hr



    Notes
    Squats looking okay but losing tightness. Weights feeling heavy post injury/illness combo. Making sure to stay under 8RPE on everything
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  6. #456
    E-Stalker JiP's Avatar
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    Week 5, Day 3

    Thurs 07.11.19

    cycle to/from gym 10 mins each way

    Deadlift w/belt (4:00 rest)
    110 x 5
    135 x 5
    160 x 5
    175 x 5 @8
    160 x 5 x 3

    2ct Bench (3:45 rest)
    80 x 4 @7
    80 x 4
    80 x 4
    80 x 4
    80 x 4 @8.5

    Leg Press (1:45 rest)
    100 x 10 x 4



    Notes
    Had to get this done as quickly as possible but it still took a while. I am now heading away for 8 days on holiday.

    Not a bad end to the training cycle, but definitely a few unfortunate weeks in regards to injury, sickness and planned holiday. I had not expected to have all 3 back to back, but I suppose that's life. Should be healthy and ready to go once I'm back.
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  7. #457
    E-Stalker JiP's Avatar
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    Week 1, Day 1 + 2

    12.11.19

    Press-ups
    250 in 31 min


    Notes
    Away with my partner from 7.11.19 to 13.11.19. This gave me a surprising amount of DOMS.



    14.11.19

    cycle to/from gym 10 mins each way

    Squats w/belt (4:00 rest)
    110 x 4
    135 x 4
    155 x 4 @6.5
    150 x 4 x 4
    Higher back-off % used as top set much easier than expected

    Bench (4:00 rest)
    92.5 x 4
    87.5 x 4 x 4

    DB Press (2:00 rest)
    20's x 6 x 5

    4x10 lat pulldown
    4x8 supinated curls

    Session length: 2hr
    Session RPE: 7

    30 min static bike


    Notes
    Had to train in front of a mirror today as both platforms were being used. This actually really helped my squat as I haven't been able to video from the front and didn't realise my left knee had started to drift in again causing my hips to shift. My left elbow was also rising loads. I will use this rack again in the future as it rarely seems to be in use and the mirror is very helpful right now.

    I think sticking to training 4x a week and hugely increasing all my assistance work/volume has increased my work capacity. As this session last year would have definitely felt a lot longer.

    I am waiting to hear back from Worsley to write my training. Until then my plan was to reduce volume and increase weight on the bar, then do a peaking block afterwards.
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  8. #458
    E-Stalker JiP's Avatar
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    Week 1, Day 3

    Sat 16.11.19 - Local fun competition


    35 min cycle

    TnG Bench
    90 x 1
    100 x 1
    110 x 1 @9

    Trap Bar Deadlift
    205 x 1
    225 x 1
    245 x 1
    265 x fail
    255 x 1 @10

    Squat
    Passed due to sore legs

    35 min cycle


    Lifting time: 4hr
    sRPE: 6


    Notes
    A group of guys from my church lift and one of them has a pretty nice converted garage set-up. They do this competition every 3 months or so. There was about 20 or so people lifting, there were very few rules so it was pretty chaotic. It was fun though.

    This obviously wasn't planned training, I also went way too heavy on the deadlift as my ego took control. I was hoping to get my volume deadlift work in and some accessories but it was just too busy.
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  9. #459
    E-Stalker JiP's Avatar
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    Week 2, Day 1

    Monday 18.11.19


    Cycle to/from gym 10 mins each way

    Comp Bench (4:00 rest)
    90 x 1
    100 x 1 @7
    105 x 1 @8.5
    95 x 3 x 3

    Deadlift w/belt (4:00 rest)
    175 x 4 x 2
    Meant to be 3 sets but back too DOMS'd

    DB Press (2:00 rest)
    20's x 6 x 5

    4x8 lat pulldown

    Lifting time: 1hr 15 min
    sRPE: 9


    Notes
    Worsley got in touch but he hasn't written my program yet. Just continuing with my old plan until he does. Bench felt strong today but my back was incredibly sore from the trap bar deadlifts, didn't think they would make me sore at all, oh how wrong I was.

    My quads were still pretty fried as well from the cycling/squatting. Might need to reduce my cycling a bit, I'll see what Worsley thinks.
    Last edited by JiP; 11-20-2019 at 06:18 AM.
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  10. #460
    E-Stalker JiP's Avatar
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    Week 2, Day 2

    Weds 20.11.19


    Squats w/belt (4:15 rest)
    140 x 1
    160 x 1
    175 x 1 @8.5
    152.5 x 4 x 4

    TnG Bench (4:00 rest)
    80 x 3
    92.5 x 3 @6
    97.5 x 3 @7
    97.5 x 4 @8.5
    95 x 3

    CGBP (2:30 rest)
    70 x 6
    75 x 6 @6
    80 x 6 @7
    82.5 x 6 @8
    77.5 x 6

    4x10 machine row
    4x10 supinated curls
    20 min bicycle to/from gym


    Lifting time: 2hr
    sRPE: 8


    Notes
    I had really bad indigestion all last night and this morning meaning I slept badly and it was pushing my RPE's up. I just tried my best to ignore it but it was definitely making me feeling lethargic/frustrated. I had to train today as I am working 14hr days tues/sat/sun.

    The squats felt heavy but they moved fast on camera. I am definitely finding RPE's a struggle to navigate but I am really enjoying using them. I replied to Mike Tuscherer's story on instagram talking about bar speed vs how heavy the weight feels and he actually replied to me saying bar speed on camera is a better gauge of RPE in his opinion. That was pretty cool.

    Worsley is still writing my program. Just continuing what I had planned until then. I have been digesting a lot of information put out by Barbell Medicine on pain science recently. They are some well educated dudes, it's good that they link to all research articles cited in their podcasts.
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  11. #461
    E-Stalker JiP's Avatar
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    Week 2, Day 3

    Thurs 21.11.19


    Press (3:45 rest)
    50 x 5 x 4

    Deadlift (4:00 rest)
    155 x 5
    180 x 4 @9 (planned to be an 8 but went too hard)
    170 x 4

    RDL (2:30 rest)
    130 x 8 - too heavy
    120 x 8 x 2

    BB Row (2:00 rest)
    65 x 8 x 3

    Suitcase Deadlift (2:00 rest)
    60 x 6 x 3 (each arm)
    //
    Half-Sits
    BW x 15 x 3

    10 min static stretch
    40 mins on-road bicycle

    Total lifting time: 1hr 30
    sRPE: 8


    Notes
    So Worsley has got back to me with the programming. It is an 8 week block with the aim of "Linear periodisation with supporting lifts and general strength/bodyweight work to facilitate a capacity to handle higher loads, strengthen connective tissue and have an injury free training block".

    He wants to bring the press & push press back in which is fun. I'll swap it out if it causes neck problems, he's given me some advice on better technique. The volume of competition work is lower than my planned training block but all of the accessory work is much higher.
    Last edited by JiP; 11-21-2019 at 01:15 PM.
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  12. #462
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    Week 2, Day 4

    Fri 22.11.19


    Speed Squat w/belt (1:30 rest)
    120 x 2 x 4

    Speed Bench (1:30 rest)
    75 x 3 x 4

    Deadlift (1:30 rest)
    140 x 2 x 4

    DB Row (2:00 rest)
    27.5 x 10 x 4
    //
    Hypers
    BW x 15 x 4

    Heel Taps (1:30 rest)
    BW x 10 x 4

    Goblet Squat (2:00 rest)
    37.5 x 8 x 2
    //
    DB Incline
    22.5's x 8 x 2

    40 min static bike
    20 min road bike


    Notes
    Worsley has included speed work in the program. I always liked speed work for my deadlift, but I know the evidence isn't very strong for it helping in powerlifting. I assume he has put it in for general development.

    Lots of variations/accessory work and supersets over the next 8 weeks.
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  13. #463
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    Originally Posted by JiP View Post
    Thurs 21.11.19


    Press (3:45 rest)
    50 x 5 x 4

    Deadlift (4:00 rest)
    155 x 5
    180 x 4 @9 (planned to be an 8 but went too hard)
    170 x 4

    RDL (2:30 rest)
    130 x 8 - too heavy
    120 x 8 x 2

    BB Row (2:00 rest)
    65 x 8 x 3

    Suitcase Deadlift (2:00 rest)
    60 x 6 x 3 (each arm)
    //
    Half-Sits
    BW x 15 x 3

    10 min static stretch
    40 mins on-road bicycle

    Total lifting time: 1hr 30
    sRPE: 8


    Notes
    So Worsley has got back to me with the programming. It is an 8 week block with the aim of "Linear periodisation with supporting lifts and general strength/bodyweight work to facilitate a capacity to handle higher loads, strengthen connective tissue and have an injury free training block".

    He wants to bring the press & push press back in which is fun. I'll swap it out if it causes neck problems, he's given me some advice on better technique. The volume of competition work is lower than my planned training block but all of the accessory work is much higher.

    How long are you holding each stretch? How long would you be holding a hamstring stretch for? How many seconds?
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  14. #464
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    Week 1, Day 1

    Originally Posted by Matt413413 View Post
    How long are you holding each stretch? How long would you be holding a hamstring stretch for? How many seconds?
    I hold all my stretches for 45sec to 1 minute.



    Weds 27.11.19

    Soaking wet throughout this entire workout as I cycled in the pouring rain and my waterproof gear sucks. It was not pleasant.

    Squats w/belt (4:15 rest)
    130 x 5
    155 x 5 @8.5
    150 x 5 x 2

    Press (4:00 rest)
    52.5 x 5 x 3

    Bulgarian Split Squats (2:00 rest)
    26 x 10 x 3
    //
    DB Swings
    20 x 15 x 3

    Dips (2:00 rest)
    BW x 14
    BW x 11
    //
    Chins
    BW x 5
    BW x 4
    //
    Press-ups
    BW x 15
    BW x 11


    20 min road cycling
    30 min static bike

    Lifting time: 1hr 20
    sRPE: 7


    Notes
    I didn't realise how much conditioning work was in Worsley's program. The volume on the main lifts is relatively low (but intensity high), but pretty high volume on all the accessory movements. The supersets were hard, my fitness clearly isn't that good right now. The volume on all accessories increases weekly.

    First time doing split squats. They made my glutes swole like nothing I've experienced before. I think the unilateral work will be really beneficial.

    I'm working many hours this week alongside social commitments so the week will be challenging.
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  15. #465
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    Week 1, Day 2

    Thurs 28.11.19


    Speed Squat (1:30 rest)
    120 x 2 x 5

    Speed Bench (1:30 rest)
    80 x 3 x 5

    Speed Deadlift (1:30 rest)
    145 x 2 x 5

    DB Row (2:00 rest)
    28 x 10 x 4
    //
    Hypers
    5 x 15 x 4

    Heel Taps (1:30 rest)
    BW x 10 x 3

    20 mins road cycling

    Time lifting: 1hr 15 min
    sRPE: 7
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 3

    Sat 30.11.19


    Box Squat w/belt (4:00 rest)
    120 x 5
    135 x 5 x 3

    Deadlift w/belt (4:00 rest)
    177.5 x 5 @8.5
    170 x 5 x 2

    RDL w/belt (2:30 rest)
    140 x 8 x 3

    Half-Sits
    BW x 20 x 3

    Road cycling 20 min

    Time lifting: 1hr 20 min
    sRPE: 7



    Notes
    First time doing box squats, they were done below parallel and with a short pause. Also no rocking back onto the box, aimed to stay tight. Felt good and I Imagine it will have a good carryover to my competition squat.

    Training with limited time this week, but getting it done.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 1, Day 4

    Sunday 01.11.19


    Comp Bench (4:00 rest)
    80 x 5
    95 x 5 @10 (overshot this)
    90 x 5 x 2

    Push Press (3:45 rest)
    62.5 x 5 x 3

    BB Rows (2:00 rest)
    70 x 8
    80 x 8 x 3

    Pull-ups (2:00 rest)
    BW x 6 x 3

    DB Press (2:00 rest)
    17.5's x 10 x 3
    //
    DB Suitcase Deadlift
    48 x 6 x 3 (each arm)

    EZ Skulls (2:00 rest)
    15 x 8 x 3
    //
    Decline Sit-ups
    BW x 15 x 3

    DB Curls (1:30 rest)
    7.5's x 10 x 3

    Static bike 30 min
    Road cycling 20 min


    Lifting time: 1:20
    sRPE: 7


    Notes
    This looks like a lot of work, but it wasn't that challenging. Had to throw in some accessory bits I didn't have time for yesterday.

    Felt good doing push press after avoiding it for so long due to my neck issue.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 1

    Monday 02.11.19


    Squat w/belt (4:15 rest)
    135 x 5
    157.5 x 5 @8.5
    150 x 5 x 2

    Press (3:45 rest)
    52.5 x 5 x 3

    Split Squats (2:00 rest)
    28 x 10 x 3
    //
    DB Swings
    20 x 15 x 3

    Dips (2:00 rest)
    BW x 14
    BW x 12
    BW x 11
    //
    Pull-ups
    BW x 5 x 2
    BW x 4
    //
    Press-ups
    BW x 17
    BW x 15
    BW x 13

    Road cycling 20 min

    Lifting length: 1hr 30
    sRPE: 8.5


    Notes
    Dealing with some DOMS from 3rd day training in a row. Squat depth was 90% good, but going to sink them next week. My technique doesn't get any worse when I go an inch or two below parallel and it doesn't feel any more difficult.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 2

    Wednesday 04.12.19


    Speed Squats (1:30 rest)
    120 x 2 x 6

    Speed Bench (1:30 rest)
    77.5 x 3 x 6

    Speed Deadlift (1:30 rest)
    145 x 2 x 6

    DB Rows (2:00 rest)
    30 x 10 x 4
    //
    Hypers
    10 x 15 x 4

    Heel Taps (1:30 rest)
    BW x 12 x 3

    Goblet Squat (2:00 rest)
    45 x 8 x 2
    //
    DB Incline
    20's x 8 x 2

    10 mins static stretch
    20 mins static bike
    20 mins road bike

    Lifting time: 1hr 30min
    sRPE: 7


    Notes
    I had really bad heartburn throughout this session which made it way less fun. I still question the value of speed squats/bench (I do feel speed deadlifts work for me personally). I will keep doing them as programmed, but I have asked Worsley for his reasoning behind including them.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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    Week 2, Day 3

    Thurs 05.12.19


    Box Squats w/belt (4:00 rest)
    110 x 5
    135 x 5 x 3
    Box too low, need to stick a thin plate on top (was on 3 small boxes)

    Deadlift w/belt (4:00 rest)
    155 x 5
    180 x 5 @9
    172.5 x 5 x 2

    RDL w/belt (2:30 rest)
    145 x 8 x 4

    DB Press (2:00 rest)
    20's x 8 x 4
    //
    Suitcase Deadlift
    48 x 6 x 4 (each arm)

    Half-Sits
    BW x 15 x 3

    40 min road cycling total today

    Lifting time: 2hr
    sRPE: 8.5

    Notes
    This was a long and hard session, made significantly harder as I have a sore throat and headache. But it was good despite that. Deadlift is starting to feel better, partly from embracing I will always have some degree of back rounding when I pull. Trying to keep very straight doesn't work for me.
    Powerlifting log: https://forum.bodybuilding.com/showthread.php?t=172662011&page=1
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