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Thread: Garage Lifter's Log

  1. #276
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    Quote Originally Posted by Liftersize View Post
    what is rpe?
    Rate of Perceived Exertion
    http://www.reactivetrainingsystems.c...s/49-chapter-2
    and
    http://www.reactivetrainingsystems.c...your-rpe-chart
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  2. #277
    powerlifter in training Liftersize's Avatar
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    oh ok thanks!
    Current Stats: 6'1 185
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  3. #278
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    A pr is a pr right? You have a good little test tomorrow. Good luck with that. Try some Kroc rows since you found the rows fun. I had just started doing them and you might like them as well. Basically, take as heavy a weight as you can handle for 25 plus reps (as I recall). So, maybe a 30 lb. dumbbell. Just a thought. I'm going to try deads at Powerhouse tomorrow, 11ish? Depends on sleep. Stuck on a 40 hour day/night/day/night at work.
    Last edited by john o; 03-20-2010 at 06:09 PM.

  4. #279
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    Quote Originally Posted by john o View Post
    A pr is a pr right? You have a good little test tomorrow. Good luck with that. Try some Kroc rows since you found the rows fun. I had just started doing them and you might like them as well. Basically, take as heavy a weight as you can handle for 25 plus reps (as I recall). So, maybe a 30 lb. dumbbell. Just a thought. I'm going to try deads at Powerhouse tomorrow, 11ish? Depends on sleep. Stuck on a 40 hour day/night/day/night at work.
    I'm definitely going to keep pushing the reps on the DB Rows. Depending on the schedule of the family I may try and make it out there tomorrow too.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  5. #280
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    No worries. My schedule is in a constant state of flux and family comes first. We can make firm plans another time. I'm still going to try and get there around 11. I warm up in that back group room when it's unoccuppied. I'm going to go Duran on you and call no mas on any deadlift comp though. BTW I sent a pm, but my profile wasn't set to track it so I wasn't sure you would get it.

  6. #281
    Senior Member ELmx479's Avatar
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    Lots of solid work in here, that's cool your doing the 5/3/1 routine. Our numbers are pretty close too.

  7. #282
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    Cycle 2 Wave 3 Deadlifts

    Busy day and not really feeling it. No appetite all day and just felt really lethargic in general. In retrospect I should have taken an extra day of rest so that I could have gotten more out of this session. Only had about 25 minutes to do it so my plan was to just do the main lift, get a PR and get out of there. Didn't quite go as plan

    Sumo Deadlift
    210 x 5
    240 x 3
    270 x 3 est. max ~300, last time was about 40lb higher

    That's it...
    I should have been able to get at least 6 reps on this. My stretch goal was 10.

    Not sure what happened. I'm sore as ***** from by rows yesterday so I may have overdone it on them, and last night's sleep was crap. Probably just a bad session with a touch of overtraining.

    Thoughts from everyone would be appreciated. Probably just need to control intensity a little better on accessory work and also add in some conditioning to improve work capacity.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  8. #283
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    It's this damn Missouri weather, has me feeling a bit lethargic up here in JC myself. I agree with your assessment, all those rows likely did affect you since they hit most of the same areas. It doesn't take a whole lot to throw off deadlifts, I pretty much have to make sure I take it very easy the day before if I'm going to do well on the day I pull. I was going to suggest the same thing before I read your last paragraph, if you can make sure you are rested before the big days, it's great... schedule accessory work for the same areas after those main days. I've noticed you do a really good job at assessing problems, likely a big factor in why you have been progressing so well. Props for getting out there and lifting despite not feeling it.

  9. #284
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    Appreciate the feedback Athos. I may just combine the OH Press and Deadlift day and move to a 3 day split for better recovery. Or do a better job of keeping all the accessory stuff in check...

    We'll see how the next two sessions go and the deload. Its days like these that remind me that I'm not cut out for programming like Smolov and Shieko
    Last edited by StLRPh; 03-21-2010 at 06:04 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  10. #285
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    I'd just chalk it up as an off day. Wendler even said to not go balls to the wall every session and that some days you can go in, hit your required reps and leave. Like Athos said, just think about your accessory so that it doesn't affect the deads, especially since Wendler really preaches that the accessory work shouldn't take away from the main lifts. Sounds like you are smart about your training though, so you'll get it figured out.

  11. #286
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    I third there being something in the Missouri air. I went back to bed when I got your pm ad got in a quick one tonight. Closing time put me out of my misery. Could be a combination of all the things you/others listed. See what happens with the adjustments. One workout is a blip. If we all made linear progress workout to workout there wouldn't be a bar strong enough to hold our maxes.

  12. #287
    Moderator Off Road's Avatar
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    I don't know about Missouri, but it sounds like you have a good plan to get things sorted out.
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  13. #288
    Get Some! KoSh's Avatar
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    My thought on a bad day is just that. It's a bad day. Don't dwell on it, but store it in the memory bank and get revenge on it next week!
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  14. #289
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    Quote Originally Posted by gatorman2k6 View Post
    I'd just chalk it up as an off day. Wendler even said to not go balls to the wall every session and that some days you can go in, hit your required reps and leave. Like Athos said, just think about your accessory so that it doesn't affect the deads, especially since Wendler really preaches that the accessory work shouldn't take away from the main lifts. Sounds like you are smart about your training though, so you'll get it figured out.
    In retrospect the RPEs on some of that work may have been a little higher than I listed. So lesson definitely learned there.

    Quote Originally Posted by john o View Post
    I third there being something in the Missouri air. I went back to bed when I got your pm ad got in a quick one tonight. Closing time put me out of my misery. Could be a combination of all the things you/others listed. See what happens with the adjustments. One workout is a blip. If we all made linear progress workout to workout there wouldn't be a bar strong enough to hold our maxes.
    I'm sure you're right. Time to start another streak of PRs!

    Quote Originally Posted by Off Road View Post
    I don't know about Missouri, but it sounds like you have a good plan to get things sorted out.
    Thank you sir. I'll be writing it all out in the next day or so.

    Quote Originally Posted by KoSh View Post
    My thought on a bad day is just that. It's a bad day. Don't dwell on it, but store it in the memory bank and get revenge on it next week!
    I'm planning on taking 2 days off after this session and then killing my bench and squat sessions!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  15. #290
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    I'm sitting here at work still obsessing about yesterday's workout and realized that I did take some medication that I only take as needed on Friday, Saturday and Sunday. Figured I should use my education and check it out on the off-chance it could have an effect.

    After a little research I found out that it can cause insomnia, loss of appetite and neuromusclular and/or skeletal muscle weakness

    Short story even shorter, these are going in the toilet today. What little they do isn't worth it to me at this time, and before someone reads this and concludes that all medication is bad remember I'm a pharmacist and this medication was for something completely trivial.

    Also, if anyone reads this and is curious about any drug related questions feel free to PM at anytime.
    Last edited by StLRPh; 03-22-2010 at 08:23 AM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  16. #291
    WBB Team Captain Coke's Avatar
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    Interesting that you are a pharmacist, I won't hesitate to ask any medical drug related questions if it ever comes to that. Good deal on getting rid of that **** since it doesn't benefit you.

  17. #292
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    What does your preworkout nutrition look like? I think I finally found what works best for me...maybe it can work for you as well.

    Protein shake around 1:30-2:00 (2 scoops nitrean + milk). Small meal around 4:00. Results, nitor, b-vitamins, banana at 5:00. Gym at 6:30. I was taking my results/nitor right before the gym and it ended up making me feel very lethargic. Today I felt lethargic at 5:30, which was 30 mins after I ingested...but right when I got the gym the energy started pouring in and continued throughout the workout.

  18. #293
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    Quote Originally Posted by mchicia1 View Post
    What does your preworkout nutrition look like? I think I finally found what works best for me...maybe it can work for you as well.

    Protein shake around 1:30-2:00 (2 scoops nitrean + milk). Small meal around 4:00. Results, nitor, b-vitamins, banana at 5:00. Gym at 6:30. I was taking my results/nitor right before the gym and it ended up making me feel very lethargic. Today I felt lethargic at 5:30, which was 30 mins after I ingested...but right when I got the gym the energy started pouring in and continued throughout the workout.
    I'm still working on that first tub of Maximus Once its done I'll probably go to protein powder and maybe a pre-made PWO supplement. Not too sure. One of the problems for me is that almost everything causes insomnia for me so I have to watch what I take after lunch.

    Once Results is back in stock I'll definitely have to give it some thought.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  19. #294
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    Good work on researching your medications. If I have any questions, I'll be sure to ask you. That's cool that you are a pharmacist too, because two of my friends in college are going to pharmacy school, so I'm always hearing them talk about getting ready for it.

  20. #295
    Senior Member Clover's Avatar
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    Bad days happen, sometimes for what seems like no reason. Keep up the heavy lifting!
    Last edited by Clover; 03-22-2010 at 09:31 PM.

  21. #296
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    Thanks everyone. One more day off and then I'm on my 5/3/1 day of Bench!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  22. #297
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    OK I felt really good today so I decided to do my session as originally planned. Cut out all the extra work to make sure I'm still ready for tomorrow.

    Cycle 2 Wave 3 Bench Press
    135 x 5
    160 x 3
    180 x 7 (PR, last cycle on this wave I got 175 x 6)

    Here's the video:


    A few points:
    Yes I do my pressing workouts in jeans or corduroys sometimes. Its cold in the garage and I'm technically at work right now
    Apparently one of my arms is longer than the other??

    Other than that I'm not sure what else to do. I have almost no arch and my upper back seemed pretty solid on the bench.

    Comments and critiques are encouraged. Thanks in advance,[/LIST]
    Last edited by StLRPh; 03-23-2010 at 10:20 AM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  23. #298
    Senior Member Phillip Wylie's Avatar
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    Nice workouts, StLRPh!
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  24. #299
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    Quote Originally Posted by Phillip Wylie View Post
    Nice workouts, StLRPh!
    Thanks Rockman
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  25. #300
    Moderator Off Road's Avatar
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    One arm longer...LOL
    Nice progress man!!!
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