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I’m just not that strong (yet)!

Off days are just part of it, got to keep on powering on! If you follow my log at all you see I get them often as well. Also just noticed your in the same boat I’m in my little girl just turned 1 last month and my little boy will be here in late June/early July. So my only free time is 4:30 am to 6:30 am to get my sessions in. Hold fast and keep going man!! 💪🏻
 
4.18.24

What got me excited today?

After considering the posts above I needed to be real with what was gonna get me excited to go to the basement at 4:30 and workout. Not what was optimal, or best…. Etc.

Here’s how today went, my goal was to work hard.

Deadlift
PR Set of 240x10
grip was slipping

Press / SS Bw Chins
80x5x5

Circuit
Plate Raise, Face Pull, Leg Raise
5x10

Bike sprint
5 @ 20s on/40s off

Thanks to all who took time to give thoughtful posts yesterday. You guys are much further along in your journey, and your feedback is much appreciated.

Have a great day all!
 
slimsaw00 said:
4.18.24

What got me excited today?

After considering the posts above I needed to be real with what was gonna get me excited to go to the basement at 4:30 and workout. Not what was optimal, or best…. Etc.

Here’s how today went, my goal was to work hard.

Deadlift
PR Set of 240x10
grip was slipping

Press / SS Bw Chins
80x5x5

Circuit
Plate Raise, Face Pull, Leg Raise
5x10

Bike sprint
5 @ 20s on/40s off

Thanks to all who took time to give thoughtful posts yesterday. You guys are much further along in your journey, and your feedback is much appreciated.

Have a great day all!
Click to expand...
What type of grip do you use for deads, overhand, mixed?
 
Resolve10 said:
Don't hesitate to use some straps on the higher rep sets if you feel grip is an issue, especially if you are just double overhanding it. Most people are going to have troubles lifting adequate weights with just a simple double overhand.
Click to expand...

Makes sense. I figured I would do reps until my grip was close failing. I usually do mixed grip when I get to a certain percentage/RPE.
 
4.20.24

Bench
Worked up to a PR rep set of 175x11

Squat
170x5x5

Circuit
Pushups BW+20 5x10
Rows 5x10
Planks 5 sets

Have a great Saturday all!
 
slimsaw00 said:
Makes sense. I figured I would do reps until my grip was close failing. I usually do mixed grip when I get to a certain percentage/RPE.
Click to expand...
I'm in a similar boat. Overhand until I get close to failure for grip strength, switch to mixed for heavier pulls (usually my working sets). Although, I do find that lately I am enjoying Overhand more from the feel/lat activation. I used to just do mixed grip.
 
So thinking if ways to increase my recovery my first thought is to reduce my caffeine. Thoughts on this? Do you guys limit caffeine after training? Do you have cut off times? Stop at a certain level of caffeine daily?

Thanks!
 
slimsaw00 said:
So thinking if ways to increase my recovery my first thought is to reduce my caffeine. Thoughts on this? Do you guys limit caffeine after training? Do you have cut off times? Stop at a certain level of caffeine daily?

Thanks!
Click to expand...
I usually have a pre workout most mornings, but like this week i did not. But I always have 2-6 cups of coffee. I have a cup when I get up then fill my little yeti and then that’s it for caffeine for me at about 8:30 am. If I have caffeine past noon it will hamper my sleep.
Do you supplement with vitamin D? It helps with recovery. I still need to go get my vitamin D levels checked but I am running 8,000 IU
 
akboom87 said:
I usually have a pre workout most mornings, but like this week i did not. But I always have 2-6 cups of coffee. I have a cup when I get up then fill my little yeti and then that’s it for caffeine for me at about 8:30 am. If I have caffeine past noon it will hamper my sleep.
Do you supplement with vitamin D? It helps with recovery. I still need to go get my vitamin D levels checked but I am running 8,000 IU
Click to expand...

Am I understanding that you have a pre workout and 2-6 cups of coffee? If so wow!

I do take D3 via CardioSupport, and an additional 5K IU.
 
slimsaw00 said:
Am I understanding that you have a pre workout and 2-6 cups of coffee? If so wow!

I do take D3 via CardioSupport, and an additional 5K IU.
Click to expand...
I also have a STRONG cup of coffee off the bat, scoop of pre around noon, then ride out my day lol. I'm fairly sensitive to caffeine, my personal rule is none past 2pm to be passed out by 10pm
 
slimsaw00 said:
So thinking if ways to increase my recovery my first thought is to reduce my caffeine. Thoughts on this? Do you guys limit caffeine after training? Do you have cut off times? Stop at a certain level of caffeine daily?

Thanks!
Click to expand...

You are correct - caffeine drives the sympathetic nervous system, which is great during training. As soon as that’s done, we want to focus on rest & digest/parasympathetic. Everything after that is going to largely be working against you.

I normally have preWO, then some coffee or an energy drink late morning and/or early afternoon. Just based on feel, work, opportunity. But I always cut it off by 5pm, because I sleep around 10 usually & that’s what works for me - the half life is much longer, but this works fine for me. I think most people need at least 8 hours pre-sleep. I am also substantially bigger than the average person.
 
Hyde said:
You are correct - caffeine drives the sympathetic nervous system, which is great during training. As soon as that’s done, we want to focus on rest & digest/parasympathetic. Everything after that is going to largely be working against you.

I normally have preWO, then some coffee or an energy drink late morning and/or early afternoon. Just based on feel, work, opportunity. But I always cut it off by 5pm, because I sleep around 10 usually & that’s what works for me - the half life is much longer, but this works fine for me. I think most people need at least 8 hours pre-sleep. I am also substantially bigger than the average person.
Click to expand...

I know you made that comment in an earlier post and it got me thinking.

So my usual plan is a pre workout 3-4 days per week. I work out at 4:30 am, and will usually have some caffeine around noon-1pm (coffee, energy drink, tea). Should I cutoff that caffeine since it’s after I workout? Or is the idea to just have enough of a time without caffeine to be able to sleep. Non training days should be low caffeine I’d assume. I need to better utilize caffeine because I feel like I’m in a loop, caffeine to poor sleep/recovery, need caffeine… etc.
 
slimsaw00 said:
I know you made that comment in an earlier post and it got me thinking.

So my usual plan is a pre workout 3-4 days per week. I work out at 4:30 am, and will usually have some caffeine around noon-1pm (coffee, energy drink, tea). Should I cutoff that caffeine since it’s after I workout? Or is the idea to just have enough of a time without caffeine to be able to sleep. Non training days should be low caffeine I’d assume. I need to better utilize caffeine because I feel like I’m in a loop, caffeine to poor sleep/recovery, need caffeine… etc.
Click to expand...

This part comes down to what you want out of life, and how much you want to sacrifice for what I consider only marginal improvements. Note the difference between what I stated was optimal vs how I live my life. I make sure I can sleep well and on time, but otherwise I don’t worry about it. I want to enjoy my life. In the same way my food is probably 80% ‘clean’, I focus on the big picture.

I will say that if I am pounding lots of caffeine just to keep going through the day after training just to make it through, that does not feel like enjoying life - I know something is off. But I find that enjoying that cup of coffee or energy drink later on a regular day does make my day better, and I sleep great. Find your balance.

If you feel like a slave or caught in a loop, experiment with pulling back. If you are happy with how you sleep and feel overall, then life is good!
 
4.22.24

Squat 3’s Week
Top/PR Set 240x8

Bench
145x5x5

Assistance (Circuit Style)
DB Row 5x10
Leg Raises 5x10
BW Push-up 5x15
 
4.23.24

Press 3’s Week
80x3
100x3
110x9 (3+ set)
*Superset with chins

Deadlift
195x5x5

Assistance Circuit
Plate Raise 4x12
Face pull 4x15
Pallof Press 4x20
 
4.25.24

Bench
145x3
165x3
185x9 (3+set)

Squat
185x5x5

Assistance
DB Row 4x12
Push-up BW+20 4x12
Pallof Press 4x20

Notes
  • This week has felt great
  • Surprised at the “9” on my plus set today.
  • Next week my goal is to get at least 5 on my plus sets on the main lifts.
  • Still eyeing a fall PL meet, but trying to find one that is somewhat local. USAPL has some scheduled thru July it looks like. I’d like for my wife and daughters to be able to come.
  • Have a great day!
 
slimsaw00 said:
Shoot, I’m in Michigan.

Also, I should add that Michigan has them just not in my side of the state.
Click to expand...

What’s really good is if you can get one within about 90 minutes - close enough you can just drive there the morning of (since most tested feds are same day 2-hour weighins) & back home fast afterwards.

I usually have to drive 2.5-4.5 hours and will be staying the prior in a hotel, due to 24 hour weighins.
 
Hyde said:
What’s really good is if you can get one within about 90 minutes - close enough you can just drive there the morning of (since most tested feds are same day 2-hour weighins) & back home fast afterwards.

I usually have to drive 2.5-4.5 hours and will be staying the prior in a hotel, due to 24 hour weighins.
Click to expand...

Yeah most are like two hours and change away…: I was spoiled in my first meet, it was like 30 minutes from my apartment.
 
4.29.24

Squat
135x5
200x5
225x3
250x7 (1+ set)
275x1 (105% of TM/Joker Single)

Bench
155x5x5

Assistance
Weighted Pushup 4x12
Leg Raise 4x12
Row 4x12

Notes:
  • Squat single was like a 7-8 RPE, pumped to have hit that!
  • May start doing BW inverted rows on bench days.
  • Weighed 198.8 yesterday. I’d like to float around this weight. This is about 10 lbs heavier since I started this log in January. Probably from stress eating in February, and all the birthday parties we have in the spring.
  • I’ve accepted that 3 days per week is my sweet spot. I had full intention of getting a 4th day in last week and it didn’t happen. We celebrated our oldest turning 5 on Saturday, and yesterday we did NOTHING after church, lol.
  • Have a great day!
 
slimsaw00 said:
4.29.24

Squat
135x5
200x5
225x3
250x7 (1+ set)
275x1 (105% of TM/Joker Single)

Bench
155x5x5

Assistance
Weighted Pushup 4x12
Leg Raise 4x12
Row 4x12

Notes:
  • Squat single was like a 7-8 RPE, pumped to have hit that!
  • May start doing BW inverted rows on bench days.
  • Weighed 198.8 yesterday. I’d like to float around this weight. This is about 10 lbs heavier since I started this log in January. Probably from stress eating in February, and all the birthday parties we have in the spring.
  • I’ve accepted that 3 days per week is my sweet spot. I had full intention of getting a 4th day in last week and it didn’t happen. We celebrated our oldest turning 5 on Saturday, and yesterday we did NOTHING after church, lol.
  • Have a great day!
Click to expand...
Well, you're making some great progress already. You started looking at squats in the 240 range and have already hit 275. So muscle memory is definitely coming back!

Congrats on the kiddos birthday! Hope you had a great time with it.

I may also need to dial back the number of days I'm in the gym. Going hard for 5-6 days for the past several months I think is starting to take a toll. 4-5 may be more my sweet spot moving forward.
 
Segansational said:
Well, you're making some great progress already. You started looking at squats in the 240 range and have already hit 275. So muscle memory is definitely coming back!

Congrats on the kiddos birthday! Hope you had a great time with it.

I may also need to dial back the number of days I'm in the gym. Going hard for 5-6 days for the past several months I think is starting to take a toll. 4-5 may be more my sweet spot moving forward.
Click to expand...

We had a great time! Our oldest is what I’d call a strong willed child but she is a true blessing to our family.

My top/PR set was a grinder, but then my single was smooth. It’s the heaviest I’ve squatted since pre-Covid, which is kind of embarrassing but I’ll take it. I feel like some things have finally mentally clicked training wise, and I understand what I need to do!

Regarding your training yes, maybe less is more! Hope it helps!
 
Sounds like an awesome session and weekend. Glad your kids are thriving!

I think inverse rows are an excellent move - you can hardly go wrong throwing a few sets in between sets. They are surprisingly tough, but that goes for a high reward as well.
 
Hyde said:
Sounds like an awesome session and weekend. Glad your kids are thriving!

I think inverse rows are an excellent move - you can hardly go wrong throwing a few sets in between sets. They are surprisingly tough, but that goes for a high reward as well.
Click to expand...

Good session for sure! Kids are really doing great!

I was considering them to replace DB Rows. I have a single loadable DB which can hold 50lbs on it. I should probably get to 20 plus reps on that thing. Maybe I’ll do BW inverse rows Friday. 🤷‍♂️

Excited to see what I can hit for deadlifts and bench later in the week!
 
5.1.24

Deadlift
135x5
185x3
210x5
240x3
265x7 (1+ set)
295x1 (105% of TM)

Press
95x5x5 superset with chinups

Assistance
Plate Raise
Face Pull
Pallof Press
All 3x15

Very good workout! The deadlift was probably at RPE 8. Not really sure what’s going on, but I need to ride the momentum wave!

Have a great day!
 
5.4.24

Bench
95x5
135x5
155x5
175x3
195x6 (1+ set)
205x1 (TM
215x1 (105% of TM)

Squat
200x5x5

Assistance
Dips 3x8
Leg Raise 3x12
DB Row 3x13

This was a good 3 week cycle of 5/3/1. I’m happy with my PR sets, and singles this week. Thinking I may roll into the next 6 weeks block since my consistency prior hasn’t been stellar. I’ll up my training maxes by 5 lbs across the board. I’ll do a little conditioning tomorrow before church and call it a day. Have a great weekend!
 
Doesn’t Wendler suggest to raise lower body TMs by 10lbs? Or do you just want to be seeing even higher volume on AMRAP sets than you have been?
 
Hyde said:
Doesn’t Wendler suggest to raise lower body TMs by 10lbs? Or do you just want to be seeing even higher volume on AMRAP sets than you have been?
Click to expand...

Yeah I guess he does…. I don’t know I guess I’ve stuck to 5 lb increases. Maybe I’ll amend my plan.
 
I may add 10 lbs to the lower lifts. I’m moving back to 5s Pro for the main lifts , which in turn will lead to heavier supplemental work. I’m skipping the TM test week and moving right into the first of two leaders.
 
5.7.24

Squat
135x5
165x5
180x5
205x5
235x5

Bench
155x5x5

Assistance
Inverted Row 3x9
Dips 3x9
Leg Raise 3x10

For some reason this was sort of slow moving this morning. I wanted to get some conditioning in, but I ran out of time.

Have a great Tuesday!
 
5.9.24

Deadlift
145x5
190x5
215x5
245x5

Press
80x5
85x5
95x5
110x5

Assistance
Dips 3x9
Chin-ups : a lot, lost count
As Wheel 3x8

Decided to try the press as a main move on this day instead of supplemental. I’m guessing my phone will spontaneously combust after hitting the post reply button. I’ll try this for a cycle and see how it goes. Have a great day!
 
Welp, my wife and two out three kids have some kind of stomach bug. Hoping I can get my third workout in tomorrow! Have a great day!
 
Boy whatever our family had was fast to hit, but slow to leave. Didn’t eat most of Saturday and appetite was low yesterday. Trying to have a normal day of eating and drinking before getting back to lifting. I stepped on the scale Sunday and I was down 5 lbs… crazy!
 
slimsaw00 said:
Boy whatever our family had was fast to hit, but slow to leave. Didn’t eat most of Saturday and appetite was low yesterday. Trying to have a normal day of eating and drinking before getting back to lifting. I stepped on the scale Sunday and I was down 5 lbs… crazy!
Click to expand...

Definitely get the bodyweight/hydration in order before training again. You’re much more vulnerable when things aren’t well-hydrated, nor will you have much strength or gusto.
 
I wanted to get to it this morning, but I just didn’t feel like it at all. I feel like as today has progressed I’ve felt more like myself. Admittedly I’m not great at drinking water so I’m trying to drink a bit like every 15 minutes. Appetite seems to have returned so that’s good!
 
5.14.24

Squat
110x5
135x5
180x5
205x5
235x5

Bench
155x5x5

Assistance
BW Push-up 3x10
Leg Raise 3x10
Row 3x8

Top set of squats felt a little heavier than last week… this was expected. Kept the assistance light, and very basic. I ate good, and slept pretty solidly last night. Man whatever we had was pretty rough. Compounded by our two year old, and one year old also having it. Yikes. Have a great Tuesday!
 
Segansational said:
Welcome back. Like Hyde said, get back to hydration/normal eating before going too hard.
Click to expand...

Today was a repeat of my first session last week. I subbed in pushups instead of dips, and everything seemed okay. I’m going to continue to eat, sleep and drink lots of water.
 
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