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  1. #301
    Clearly Irrational blue9steel's Avatar
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    Monday Jun 22 - Pull Day B (HB-5x8@65%)
    -------------------------------------------------
    V Pulldowns 5x8x121.25w90
    Upright Rows 5x8x65w45
    Pullovers 5x8x75w45
    Face Pulls 5x8x50
    Deadlifts 5x8x315w225 SETS: Mixed 4E 4E, Straps 8 8 8
    Band Work (red) 6x5E4

    RBIKE - 45m@15 - 408 Thursday evening. (10x25 Curls, 10 GHR Situps)
    RBIKE - 45m@15 - 529 Saturday morning.
    RBIKE - 45m@15 - 519 Sunday morning.

    Session length was about in the middle compared to last Thurs/Fri, fatigue was reasonable overall. It has been quite a while since I've done that kind of volume on deadlifts, 5x8 even at 65% is nothing to sneeze at. I did supersets on the first two groups of exercises and that helped a bit on time.

    I'm still looking into my overall program structure and I'm not sure I have it all perfectly nailed down yet. 6x8 won't hit MRV as it would actually take 7x8 to do that, my average volume isn't in the MAV range due to the 6 day microcycle, I haven't quite sorted out my deload protocol, I'm not sure the 6x8 week is the right time to do RM testing, etc. No further changes through the 5x8 microcycle though and I'm continuing to do research on the rest. I'll be kind of playing it by ear as I go forward since this is all so new.
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  2. #302
    Registered User shaneinga's Avatar
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    5 x 8 deads at 65 percent is definitely no joke. I did 5 x 10 at 70 percent sets back when I was doing the 531 BBB Challenge. Those deadlift days by the 3rd month were brutal.

    Good on you for knocking out 40 reps at 65 percent. Definitely not an easy task.
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  3. #303
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jun 23 - Push Day B (HB-5x8@65%)
    ----------------------------------------------------
    Incline DB Press 5x8x55w25
    DB Bench 5x8x60w25
    Squat 5x8x205w135
    TRX Rev Flies 5x8xBW
    Calf Raises 5x8x220w135
    Band Work (red) 6x5E4

    RBIKE - 45m@15 - 390 Monday evening. (10x25 Curls, 10 GHR Situps)

    Overall a decent day, Squats were tough I may need to consider moving them farther away from deadlifts.
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  4. #304
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jun 24 - Pull Day C (HB-5x8@65%)
    ------------------------------------------------------
    GHR(lg purple) 5x8xBW
    Bent Rows 5x8x168.5w135
    Upright Rows 5x8x65w45
    Face Pulls 5x8x50
    Wrist Roller 45x5E, 4x40x8E
    Band Work (red) 6x5E4

    RBIKE - 45m@15 - 419 Tuesday evening. (10x25 Curls, 10 GHR Situps)

    Fatigue is up significantly over the last couple of days. Coffee drinking is up, bedtime has moved earlier, afternoon nap desire is up but not out of control, workouts are more of a slog. I don't think I've hit my per muscle group MRVs but system wise I think I'm close, though I'm not sure exactly how terrible I should feel at the end of a cycle. While I'm pretty sure I could force myself through 6x8 it's not looking like a good idea from a total time per session or systemic fatigue point of view. My current plan is to finish out the 5x8 microcycle, then instead of moving to 6x8 I'm going to do max rep tests for my current lifts. Since each exercise is going to be just a warmup then a single all out set I'm betting I can squeeze my six day routine into the 3-4 days I have left before my trip. That way I'll get some good data and I'll have until I get back to plan out my next mesocycle with what I've learned this time
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  5. #305
    Registered User shaneinga's Avatar
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    Those were some pretty tough days back to back. I would move the squats further away from your deads, like you said, and see if that helps. Whats your weight status, are you gaining or losing?
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  6. #306
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Those were some pretty tough days back to back. I would move the squats further away from your deads, like you said, and see if that helps. Whats your weight status, are you gaining or losing?
    Slow bulk at the moment. More due to quarantine than planning but it happens to work well with a hypertrophy block so I'm just rolling with it.
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  7. #307
    Clearly Irrational blue9steel's Avatar
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    Thursday Jun 25 - Push Day C (HB-5x8@65%)
    ----------------------------------------------------
    Banded Bench(red) 5x8x106w45
    Calf Raises 5x8x220w135
    Dips 5x8x25wBW
    TRX Rev Flies 5x8xBW
    Front Squat 5x8x99.25w45
    Band Work (red) 6x5E4

    RBIKE - 45m@15 - 417 Wednesday evening.

    I survived the 5x8 cycle, seems like there should be a t-shirt for that. Tomorrow I start the rep max testing. Apparently the way the math works out I need 14 reps to set a new PR on any exercise. I have no idea if that's going to happen or not, I mean the weights aren't that heavy but 14 is a lot of reps even if it is only one set.
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  8. #308
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    Slow bulk at the moment. More due to quarantine than planning but it happens to work well with a hypertrophy block so I'm just rolling with it.
    Well at least you shouldn't need to worry about diet being a factor on your recovery.

    Good job on finishing up that 5 x 8 cycle, maybe you should pitch that idea of a t shirt and see if he bites. .
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  9. #309
    Clearly Irrational blue9steel's Avatar
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    Friday Jun 26 - Pull Day A (HB-RM@65%)
    ----------------------------------------------------
    Chinups(lg purple)[HANGx3-30s] BW SETS: 1 12
    Upright Rows 65w45 SETS: 1 14
    Plate Raises 25 SETS: 1 17
    Facepulls 50 SETS: 1 16
    RDL 241.25w135 SETS: 1 15

    RBIKE - 45m@15 - 419 Wednesday evening.

    My trip got canceled at the last minute so time was less of a pressure but I had to scramble to figure out my deload protocol. I decided that RM testing probably counts as deloading if that's all I do. Normally on a deload you don't drop intensity much, 10% or less and you drop volume in half. A max rm set at 65% is roughly equivalent to two sets of eight volume wise plus some extra fatigue for the relative intensity and is probably close enough especially if the following cycle is only 3x8. Hit new theoretical PRs on all exercises except chinups and I wasn't sure about the loading on those anyways so that's not a big deal. For each exercise I did my normal warmups, then one rep at the working weight, rested, then an all out set.
    Last edited by blue9steel; 06-26-2020 at 01:36 PM.
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  10. #310
    Clearly Irrational blue9steel's Avatar
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    Monday Jun 29 - Push Day A (HB-RM@65%)
    --------------------------------------------------
    Bench 141.25w95 SETS: 1 12
    Rope Pushdowns 30w20 SETS: 1 16
    SSB Squats 150.25w135 SETS: 1 15
    TRX Rev Flies BW SETS: 3 14 **1 Didn't seem like a sufficient warmup
    Calf Raises 220w135 SETS: 1 14

    New theoretical PRs on all exercises except bench. Given my shoulder injury that probably makes sense, but it's possible I need more pushing volume. SSB Squats were particularly fun for an RM max, lots of heavy breathing after that one. Calf raises that last rep was kind of shaky but I think it's likely good enough to count. Fatigue seems to be dropping off sufficiently. I'm not sure if it was a fluke but all my bodyfat measures were down on Sunday (Bioimpedance, tape circumference at belly button, skinfold measure). Current plan for the next mesocycle is another set of 8s@65% using the weights predicted by my rm tests. If that goes well then I'll probably start building out a longer term series of cycles. Some rebalancing between days or exercise selection choice changes may be needed, I'm going to do some work with a spreadsheet and make sure I'm making the best choices.
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  11. #311
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jun 30 - Pull Day B
    ---------------------------------
    V Pulldowns 121.25w90 SETS: 1 16
    Upright Rows 65w45 SETS: 1 15
    Pullovers 75w45 SETS: 1 15
    Face Pulls 50 SETS: 1 17
    Deadlifts 315w225 SETS: 1 15

    RM Tests are going well, though I have to say doing deadlifts for max reps was a special kind of fun.
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  12. #312
    Clearly Irrational blue9steel's Avatar
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    Wednesday Jul 1 - Push Day B
    ------------------------------------
    Incline DB Press 55w25 SETS: 1 12
    DB Bench 60w25 SETS: 1 15
    Squat 205w135 SETS: 1 15
    TRX Rev Flies BW SETS: 3 14
    Calf Raises 220w135 SETS: 1 14
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  13. #313
    Clearly Irrational blue9steel's Avatar
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    Thursday Jul 2 - Pull Day C (HB-RM@65%)
    -------------------------------------------------------
    GHR(lg purple) BW SETS: 3 10
    Bent Rows 168.5w135 SETS: 1 10
    Upright Rows 65w45 SETS: 1 15
    Face Pulls 50 SETS: 3 15
    Wrist Roller 40 SETS: 1 14

    GHR is hard to adjust the loading on so no big deal though I thought I'd get a few more. Bent rows were disappointing but I've felt they were heavy most of the cycle, I think I'll actually adjust down based on the new rep max next cycle. I think I finally got the loading right on the wrist roller for this kind of volume and had a good outcome.
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  14. #314
    Clearly Irrational blue9steel's Avatar
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    Friday Jul 3 - Push Day C (HB-RM@65%)
    ---------------------------------------------------
    Banded Bench(red) 106w45 SETS: 1 11
    Calf Raises 220w135 SETS: 1 14
    Dips 25wBW SETS: 1 11
    Trx Rev Flies BW SETS: 3 14
    Front Squats 99.25w45 SETS: 1 15

    Last workout of the mesocycle! Overall it went pretty well though pretty much anything that used my shoulder suffered a bit, still I think that's reasonable given it's only recently recovered. I'm still biking but I'm not sure I want to bother logging the exact meter reading every day, I may just take an average and use that going forward. Fatigue over the course of the whole cycle was much better than normal, I only felt trashed during 5s week when you're supposed to.
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    Clearly Irrational blue9steel's Avatar
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    Monday Jul 6 - Pull Day A (HB-3x8@65%)
    ---------------------------------------------------
    Chinups(lg Purple) 3x8xBW
    Upright Rows 3x8x69w45
    V Pulldowns 3x8x135w90
    TRX Rev Flies 3x8xbw
    RDL 3x8x256.5w135
    Band Work (red) 6x5E4

    I reviewed the results of my last cycle this weekend and did an analysis of my previous split. It turns out there was a good reason squat day felt so heavy, here is the difficulty rating for each day (12, 13, 15, 15, 11, 13). I was pretty sure I couldn't handle 6s week, but felt there was some gas left in the tank during 5s week. In addition, based on progress it was clear that quads, hams and a few smaller muscle groups did well but chest and back weren't getting enough volume. I re-arranged my schedule and changed the exercises a bit to deal with those issues and now have difficulty rating 14 for each day, plus squats are farther away from deadlifts. While RM testing did decay fatigue pretty well, I felt that a 3:1 training to deload ratio is more than I need. I plan to see how I feel at the end of 5s week and if all is well I'm going to bump intensity to 67.5% and reset back to 3s week to run another cycle before RM testing, that should give a much more favorable 6:1 ratio.
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    Tuesday Jul 7 - Push Day A (HB-3x8@65%)
    ------------------------------------------------------
    Incline DB Press 3x8x50w25
    Bench 3x8x132w95
    Face Pulls 3x8x58.5
    Rope Pushdowns 3x8x33.25w20
    SSB Squats 3x8x159.75w135
    Band Work (red) 6x5E4
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    Wednesday Jul 8 - Pull Day B (HB-3x8@65%)
    ---------------------------------------------------------
    Upright Rows 3x8x69w45
    Calf Raises 3x8x223.25w135
    Bent Rows 3x8x146w95
    Plate Raises 3x10x25 **Should be 3x8x30 but that's not an easy option
    Deadlifts 3x8x335w225 MGrip: 4E Straps: 8 8
    Band Work (red) 6x5E4

    Also hiked up Neahkahnie mountain, distance 3.0 Miles, elevation gain 840 feet. My wife wanted an "easy" hike, I'm not sure who rated that thing but that's not the rating I'd give it. Took a bit over three hours round trip, great view from the summit. I was a bit tired after, got sleepy on the way home, she was pretty much wrecked, hehe. Had a late lunch at Sea Baron Fish & Chips in Garibaldi, OR. I think that was the best Fish & Chips I've ever had and it wasn't just the exercise. Fish was light and flaky, batter was crispy and not too heavy, fries were fantastic. It's just a small food truck but it felt like food from a five star restaurant, I'd definitely eat there again.
    Last edited by blue9steel; 07-09-2020 at 10:54 AM.
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  18. #318
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    Thursday Jul 9 - Push Day B (HB-3x8@65%)
    --------------------------------------------------------
    Inc DB Press 3x8x50w25
    Banded Bench 3x8x95.25w45
    Face Pulls 3x8x58.5
    Front Squats 3x8x105.5w45
    Wrist Roller 3x8Ex40.5
    Band Work (red) 6x5E4
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  19. #319
    Clearly Irrational blue9steel's Avatar
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    Friday Jul 10 - Pull Day C (HB-3x8@65%)
    ----------------------------------------------------
    GHR+2 (Lg purple) 5x8xBW
    T-Bar Rows 3x8x148w90
    Upright Rows 3x8x69w45
    Calf Raises 3x8x223.75w135
    Pullovers 3x8x80w45
    Band Work (red) 6x5E4
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  20. #320
    Registered User shaneinga's Avatar
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    Lots of good work in here. Good to see you wrapped up your mesocyclone without a lot of surprises and it went mostly as expected.

    If I understand how the program works is you are setting your mesocycles off percentages of 1RM.

    Are you actually testing your 1RM each cycle?
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  21. #321
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Lots of good work in here. Good to see you wrapped up your mesocyclone without a lot of surprises and it went mostly as expected.
    Yeah, it's nice when it works the way it's supposed to.

    If I understand how the program works is you are setting your mesocycles off percentages of 1RM.

    Are you actually testing your 1RM each cycle?
    I'm testing rep maxes which get converted to a theoretical 1RM. I prefer to pretty never get heavier than a triple in training, just not worth the risk since I'm not doing powerlifting.
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    Monday Jul 13 - Push Day C (HB-3x8@65%)
    --------------------------------------------------
    Inc DB Press 3x8x50w25
    Paused Bench 3x8x95w45
    Face Pulls 3x8x58.5
    Rope Pushdowns 3x8x33.25w20
    Squats 3x8x218w135
    Band Work (red) 6x5E4

    First time I've ever done paused bench, I liked it quite a bit actually though I think I got the weight a bit too light. I'll go up five pounds next time and see how that feels for the 4s cycle. A bit of twinge in my shoulder from the incline presses but nothing to be worried about, just could tell it had been injured a while back, felt fine once it was fully warmed up. Squats went up 13lbs since the last cycle so that was fun today but it went well. Overall the microcycle is much better balanced than before and moving back squats farther from deadlifts worked great, balance isn't totally perfect but it's good enough. I'm actually making quite a bit of progress on the band work and may have to increase reps or tension on that soon.
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  23. #323
    Registered User shaneinga's Avatar
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    Originally Posted by blue9steel View Post
    Yeah, it's nice when it works the way it's supposed to.



    I'm testing rep maxes which get converted to a theoretical 1RM. I prefer to pretty never get heavier than a triple in training, just not worth the risk since I'm not doing powerlifting.
    Gotcha. Makes sense. Are you warming up your shoulders with band work prior your pressing? I find that banded warm up work has really helped me stay healthy. (Knocking on wood now)
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  24. #324
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    Originally Posted by shaneinga View Post
    Gotcha. Makes sense. Are you warming up your shoulders with band work prior your pressing? I find that banded warm up work has really helped me stay healthy. (Knocking on wood now)
    It's evenly distributed through the workout for the most part. If it continues I may have to consider some sort of shoulder warmup routine, currently I just do a warmup set with lighter weights.
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    Tuesday Jul 14 - Pull Day A (HB-4x8@65%)
    --------------------------------------------------
    Chinups(lg Purple) 4x8xBW
    Upright Rows 4x8x69w45
    V Pulldowns 4x8x135w90
    TRX Rev Flies 4x8xbw
    RDL 4x8x256.5w135
    Band Work (red) 6x5E4
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  26. #326
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    Wednesday Jul 15 - Push Day A (HB-4x8@65%)
    ------------------------------------------------------
    Inc DB Press 4x8x50w25
    Bench 4x8x132w95
    Face Pulls 4x8x58.5
    Rope Pushdowns 4x8x33.25w20
    SSB Squats 4x8x159.75w135
    Band Work (red) 6x5E4

    My bench setup and form has been feeling better lately, much tighter than it used to be.
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    Thursday Jul 16 - Pull Day B (HB-4x8@65%)
    --------------------------------------------------
    Upright Rows 4x8x69w45
    Calf Raises 3x8x223.75w135
    Bent Rows 4x8x146w95
    Plate Raises 4x10x25
    Deadlifts 4x8x335w225 MGrip: 4/3/1 Straps: 8 8 8
    Band Work (red) 6x5E4

    Overall fatigue level was fine, but no matter how you slice it deadlifts for volume is just hard. My mixed grip continues to be much less effective than double overhand with straps.
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    Friday Jul 17 - Push Day B (HB-4x8@65%)
    -------------------------------------------------
    Inc DB Press 4x8x50w25
    Banded Bench 4x8x95.25w45
    Face Pulls 4x8x58.5
    Front Squats 4x8x105.5w45
    Wrist Roller 4x8Ex40.5
    Band Work (red) 6x5E4
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    Monday Jul 20 - Pull Day C (HB-4x8@65%)
    -------------------------------------------------
    GHR+2 (Lg purple) 6x8xBW
    T-Bar Rows 4x8x148w90
    Upright Rows 4x8x69w45
    Calf Raises 4x8x223.75w135
    Pullovers 4x8x80w45
    Band Work (red) 6x5E4

    1.5h Trail Ride on Saturday. Cardio last week as normal.
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  30. #330
    Clearly Irrational blue9steel's Avatar
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    Tuesday Jul 21 - Push Day C (HB-4x8@65%)
    ---------------------------------------------------
    Inc DB Press 4x8x50w25
    Paused Bench 4x8x100w45
    Face Pulls 4x8x58.5
    Rope Pushdowns 4x8x33.25w20
    Squats 4x8x218w135
    Band Work (red) 6x5E4

    Weight was better on paused bench today, staying there.
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