Rockslide’s Settling In and Making Progress Log

10/13

Got 5 hours of sleep at work last night , broken up a bit. Got 2-3 hours mid day today. Have to work all day and all night tomorrow , half day Thursday, and Friday. Next week is Deload and a 3 day week and then a 4 day vacation.

Lever Arm Lat Pulldowns

125 x 10, 10, 10

Rear Delt Lateral Raise

20 x 15, 15, 15

Bench - rogue cambered Swiss bar, wide grip 16 degree handles

143 x 15
193 x 10
193 x 12

Plate loaded Lever Arm Shoulder Press - isolateral

70 x 12, 12, 12

Landmine Tbar row

90 x 8, 8, 8

Tricep pushdown, chain to linked lever arms

70 x 15, 15, 15

Plate loaded preacher curl machine

30 x 10, 10 , 10

Dumbbell Lateral Raise

20 x 10, 10, 10
 
10/16

Have had pretty busy week at work and reduced calories this week intentionally to prepare for this cut I’m about to do. Glad I got the work in Tuesday because Wednesday didn’t happen. Worked all day and then was up almost all night at work. Had planned to do some cardio and accessory stuff yesterday but given the maybe 3 hours of broken up sleep I got, it didn’t happen. Got a couple of hour nap in yesterday late afternoon. Got some calories in yesterday evening. Pinned my cjc ipam before bed along with an extra dose of HCG and a solid dose of DSIP. Took a little phenibut which I rarely use but felt it would be beneficial. Sleep deep deep. Woke up slightly drowsy but fairly refreshed considering

Dead day today. Have an evening commitment. I don’t love doing dead’s in the morning. Used to hate them and were always my weakest lift but I have grown to love them. Of all the lifts they are the ones I get the most aggressive with and take my weekly work frustration out on.

Hit them this morning. Pinned my cjc/ipam and started working on a ghost energy drink.

Hex Bar Deads

135 x 12
225 x 8
315 x 8
365 x 6
365 x 4

Wasn’t too optimistic. These felt heavy although the 365 x 6 was commendable and may be the highest reps I’ve gotten with it, need to look back and see.

Conventional - mixed grip, kept right hand underhand all sets

275 x 5
305 x 3
315 x 1

Caffeine kicked in. Was super happy with these. I can’t entirely say if this is an improvement or I just had more left in the tank by doing these in the middle and maybe not taking quite as much out of the tank on hex bar. I want to say my lifetime PR‘s like 335 in HS, maybe 355, I don’t remember 20 years ago. Never been as strong on deads as I was on squats but I had no idea at the time how I was supposed to be training them, didn’t have good form etc

RDLs

225 x 5 - grip slipped in DOH
225 x 6 - mixed


Deload time ! Happy Friday
 
Rockslide said:
10/16

Have had pretty busy week at work and reduced calories this week intentionally to prepare for this cut I’m about to do. Glad I got the work in Tuesday because Wednesday didn’t happen. Worked all day and then was up almost all night at work. Had planned to do some cardio and accessory stuff yesterday but given the maybe 3 hours of broken up sleep I got, it didn’t happen. Got a couple of hour nap in yesterday late afternoon. Got some calories in yesterday evening. Pinned my cjc ipam before bed along with an extra dose of HCG and a solid dose of DSIP. Took a little phenibut which I rarely use but felt it would be beneficial. Sleep deep deep. Woke up slightly drowsy but fairly refreshed considering

Dead day today. Have an evening commitment. I don’t love doing dead’s in the morning. Used to hate them and were always my weakest lift but I have grown to love them. Of all the lifts they are the ones I get the most aggressive with and take my weekly work frustration out on.

Hit them this morning. Pinned my cjc/ipam and started working on a ghost energy drink.

Hex Bar Deads

135 x 12
225 x 8
315 x 8
365 x 6
365 x 4

Wasn’t too optimistic. These felt heavy although the 365 x 6 was commendable and may be the highest reps I’ve gotten with it, need to look back and see.

Conventional - mixed grip, kept right hand underhand all sets

275 x 5
305 x 3
315 x 1

Caffeine kicked in. Was super happy with these. I can’t entirely say if this is an improvement or I just had more left in the tank by doing these in the middle and maybe not taking quite as much out of the tank on hex bar. I want to say my lifetime PR‘s like 335 in HS, maybe 355, I don’t remember 20 years ago. Never been as strong on deads as I was on squats but I had no idea at the time how I was supposed to be training them, didn’t have good form etc

RDLs

225 x 5 - grip slipped in DOH
225 x 6 - mixed


Deload time ! Happy Friday
Click to expand...
Great session and a happy Friday indeed!
 
365 x 6 on the hex bar after a night of broken sleep is a solid session, and if that turns out to be a rep PR it counts double in my book. The 315 conventional single after all that volume tells me you had more left than you thought.
One thing jumped out at me though: the 225 RDL slipping in double overhand. That is usually grip rather than back strength, so straps or a hook grip on the first set lets you keep the hamstring work honest instead of cutting the set short. I also like that you still pulled on a morning you do not enjoy deads, those are the sessions that carry a cut when calories come down.
Enjoy the deload, it is well timed.
 
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