I've been doing BB style training for a long while now - 8-15 reps, no conventional deadlifting, bench press modified to mainly target pecs etc
Time for a change of pace. I want to get my lifts up using Free Calgary Barbell 8 Week Program
This week I'll be practicing deadlifts and competition bench. On Friday and Saturday I'll try to establish some calculated 1RMs using ~ 5 rep maxes.
Previous bests: BW approx 86kg, age 48
- Squat (high bar, belted): 1 x 152.5kg
- Bench press: 1 x 115kg
- Deadlift (conventional, belted): 4 x 190kg
I'll start the program proper towards the end of next week... stay tuned.
Today:
- Competition bench practice with proper pause up to 3x90, 2x92.5, 1x92.5 - aiming to rep out on Saturday with 95kg
- Deadlift practice up to 3x140, 3x145, 3x150 - aiming to rep out on Saturday with 165.
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07-28-2020, 06:09 AM #1
- Join Date: Jan 2007
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SuffolkPunch's Calgary Barbell log
Last edited by SuffolkPunch; 07-28-2020 at 10:15 AM.
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07-30-2020, 09:04 AM #2
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07-30-2020, 09:11 AM #3
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07-30-2020, 09:54 AM #4
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07-31-2020, 06:43 AM #5
- Join Date: Jan 2007
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08-01-2020, 12:56 AM #6
Squat became and remains my favorite after I learned how to push it.
Forgot to mention this when you asked about it in my review thread a couple days ago, but maybe front squats wouldn't be the best choice for the second block squat variation, because FS requires very good technique which, if it isn't very good, can hold you back from pushing serious weight in the FS. That's from Mike T. himself in the vid below. Thinking back now, that's actually one reason why I didn't choose FS in my previous cycles.
Probably no harm in just continuing with HB on Day 2, just like the first block. Maybe do tempo, beltless, change stance, or something else to vary the movement a bit. Definitely keep a squat movement in that slot.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-01-2020, 12:57 AM #7
- Join Date: Jan 2007
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High bar squat max effort test:
8 x 130kg
~161kg 1RM
A bit higher than I expected (probably because I am using a belt now) but I will have a skew towards higher reps at the moment because of previous training. But having looked at the loads used in the first 4 weeks, I think a Training max of 155 would be manageable.
BTW - there are no load formulae on the spreadsheet in weeks 5-8 - is that for a reason?
* edit - just watched the video. I am convinced to leave FS out of this training cycle - perhaps beltless is a good way of developing core control without leaning on the belt too much. I still have time to decide...Last edited by SuffolkPunch; 08-01-2020 at 01:09 AM.
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08-01-2020, 01:04 AM #8
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08-01-2020, 07:05 AM #9
DuH! My eyes skipped over where you typed "weeks 5-8." There are no formulae there because those weeks are purely RPE. Where you see a percentage, it should be a percentage of your E1RM for *that day.* Bryce explains it in the video. For example, week 5 day 1, you squat 145 x 3 @ 8. Look at Mike T.'s RPE/percentage chart and see what's your E1RM that day: 168. Then, take 65% of that for the backoff sets and do 6x5 of 110kg.
Does that make sense?
Rpe chart here: https://articles.reactivetrainingsys...beginning-rts/Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-02-2020, 12:40 AM #10
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08-02-2020, 12:26 PM #11
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08-09-2020, 01:53 AM #12
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OK, here we go, day 1:
Code:Exercise Sets Reps Intensity Load Competition Squat 3 3 80% 125 Competition Squat 2 5 68% 105 Competition Pause Bench 4 3 80% 90 Competition Pause Bench 2 5 68% 78 SLDL 4 9 8RPE 120:8,7 115:7 110:7 Side Planks 3 x 30s 3 sets
Bench was suprisingly tough, I think it's because I'm not used to the competition pause at the chest - although I did do this during my test. Hopefully I adapt to this before I get left behind!
I have NEVER done SLDL before but I watched an Alan Thrall video and it makes a lot of sense - exhausting though - and I picked too much weight. Tried to use the RPE chart but obviously didn't really know my 1RM.
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08-09-2020, 05:23 AM #13
I prefer SLDL to RDL, but yeah they're tough. I'd say go light on SLDL on day 1 and save your power for comp. DL on day 2. This program has you deadlifting 4 days a week so keep the big picture in mind. I dropped SLDL from my second cycle and my DL increased to a PR anyway. Feel free to adjust your training maxes if the weights feel too light/too heavy. Weeks 1-4 are the development block, no need to be grinding and getting overly fatigued. Save that for weeks 5-8.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-09-2020, 05:30 AM #14
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08-09-2020, 06:56 AM #15
- Join Date: Jan 2007
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- Posts: 54,513
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Thanks guys,
I think I'll try the bench a couple more times before reducing the 1RM - I'm hoping I adapt to the pause, it may be a technique rather than fatigue issue.
For SLDL, I did do (hopefully) genuine RPE 8 each set so hopefully didn't overcook it - but will start with 110kg next time. Not 120...
For accessories where there is no RPE specified (e.g. incline bench) do you guys just stick with the same weight and aim to choose one that gives about an RPE 8-9 in the last set?
Is that really 6 sets of DB rows (6 with left hand and 6 with right)??
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08-09-2020, 07:31 AM #16
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08-09-2020, 05:08 PM #17
Yes, RPE 8-9. That's assistance work so it's not extremely important, as long as you do something that's a little bit tough for each set. You're already getting lots of tonnage on bench for each week, so don't murder the assistance lifts.
6 each hand. It's meant to help balance all the pushing with pulling. Barbell row would be fine to save time.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-09-2020, 05:14 PM #18
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08-11-2020, 01:01 AM #19
- Join Date: Jan 2007
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Day 2 hot, sticky, achey from last time. Enough bellyaching though...
Code:Exercise Sets Reps Intensity Load Competition Deadlift 3 3 80% 148 Competition Deadlift 2 5 68% 125 2ct Pause Bench 3 4 8RPE 80:4,4 77.5:4 Competition Squat 2 5 65% 100 Wide Seated Band Row 4 10 Blue 3x4
Bench felt good - slight weight adjustment to hit true RPE 8 - this will def. help me learn the pause at the chest
Squat felt easy. I just made the concentric fast as possible
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08-13-2020, 09:42 AM #20
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Day 3. Holy volume day!
Code:Exercise Sets Reps Intensity Load 2ct Pause Squat 4 4 8RPE 115:4,112:4,4 110:4 Competition Pause Bench 6 5 70% 80 Feet Up Bench 4 5 8RPE 72:5,5 70:5,5 Competition Deadlift 2 5 65% 120 Wide grip pullup 4 10 BW:10,9,6,5
lol, got tired towards the end of all the back work...
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08-13-2020, 10:23 AM #21
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08-15-2020, 02:28 AM #22
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Code:Exercise Sets Reps Intensity Load 2ct Pause Deadlifts 4 4 8RPE 130 Touch and Go Bench 3 6 9RPE 85 Close Grip Incline Press 4 8 60:8, 57:7, 52:8, 50:6 Landmine one hand row 6 10 30
Forgot that I was supposed be using a close grip in the first set of inclines. It feels weird and I couldn't seem to find a good path...
I might have invented a new exercise - one handed landmine rows - but bent forward facing the pivot - with the plates just missing my butt behind me. Seemed to work well.
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08-15-2020, 04:33 AM #23
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08-15-2020, 06:02 AM #24
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Yeah I read that your shoulder bothered you initially - and it got better which is something you might not expect during a full on powerlifting program... I hope the same thing happens to me. I think I did something to it during pullups so it's more related to pulling and hopefully the large volume of benching won't make it worse.
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08-15-2020, 06:39 AM #25
First cycle I made it a point to match all the bench reps with pull reps, adding facepulls to 2 days I think. Second cycle I alternated between chins (supinated grip, palms to face) and Pendlays (if I had the energy). Left shoulder often felt gristly and crackly during that cycle but it went away after a few sets. This cycle I'm doing chins once or maybe twice a week. Shoulders feel perfectly fine so far even though push/pull ratio is about 4/1. I'm not suggesting anyone do the same, just adding this observation.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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08-15-2020, 04:00 PM #26
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08-16-2020, 02:56 AM #27
- Join Date: Jan 2007
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Code:Competition Squat 4 3 0.82 127.5 Competition Squat 2 5 0.7 107.5 Competition Pause Bench 5 3 0.82 92.5 Competition Pause Bench 3 5 0.7 80 Stiff Leg Deadlift (no belt) 4 8 8RPE 115:8,8 110:8,8 Side Planks (s per side) 4 x 30s 3s
Shoulder is getting in the way but it does seem like it's not actually a muscle in the bench press movers so it affected form a little but not power output.
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08-18-2020, 10:24 AM #28
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Competition deadlift:
- 4 x 3 x 152 -- this is getting to be a reasonable challenge without form slipping at any point. I'm sure that going too heavy caused back problems in the past.
- 2 x 5 x 130
2 count paused bench: 4 x 3 @8: All 4 sets at 82.5kg - maybe a little lighter than an 8 but I'm OK with that which my shoulder is still an issue (it is getting better though)
Competition squat: 3 x 5 x 105kg
4 x 10 wide grip seated band row - green band
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08-18-2020, 03:51 PM #29
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08-19-2020, 12:20 AM #30
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I don't think I need to do anything that's not already in the program. I might throw in some arm circles, shoulder dislocations, informal stretching etc. but I don't think the issue was caused by the program - I think it happened from being over zealous with weighted pullups before. Benching a lot is probably slowing recovery down but not stopping it from happening. Getting DOMS in the area makes it seem worse than it actually is.
* touch wood
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