Training Logs and Autism

Deadlift top set + sumo widowmaker  330lb x6 265lb x20 I was feeling pretty good here for the most part. My back was still bugging, hence another day where my top set was bottlenecked but the widowmaker went well.  Press top set + RP 145lb x 5 115lb x 10+3+2 I'm still brainstorming new ideas for the next training block. I really don't think the rest pause sets are helping my Press. I feel like if I just did the 531 work my results would be the same.... Chin ups (between presses) 5x5 6,6,6 I'm getting heavy. The reps are harder. I went from 179 -> 200lbs. The 5x5 is my constant. I don't want to get any heavier than I am.  I didn't have time to do much else. 

1 leg hypers with yellow beam (70lbs?) 6, 10, 10, 10, 8 I found a yellow concrete beam that I'm using as a weight. I don't know how heavy it is. I need more practice doing this movement weighted because the shift in balance takes load off my glutes

---home Deadlift top set 320x3 Axial fatigue is killing me. I haven't been able to recover right between sessions because my baby has been breaking my sleep for the past 2 weeks. My back strained hard on the third rep. Not an injury, I just felt it do something it wasn't supposed to in the moment. I decided against the widowmaker due to my current condition and the fact that I had to finish quickly before working overtime.  Press top set 140x5 Getting above the bare minimum here was a pleasant surprise. I COULD have hit the RP set but like with the deadlifts I needed to be ready for work and genuinely couldn't spare the minute. (I barely made it on time btw) I'm making pepgress bit by bit it seems, but rest pause doesn't work for press the same way it does for bench. I'll be doing extra assistance at work to make up for the lack of widowmakers again. 1 leg hypers really help with back pain while giving me that glute stimulus I like. Maybe I'll try some 1 leg...

Squat PR set + WM 305lb x 4 240lb x 20 My lower back was still fatigued so it bottlenecked my top set. I wasn't able to stack the weight properly and drive with my glutes, but it wasn't hard. The widowmaker on the other hand went perfectly. The weight moved extremely well and the difficulty was low. I really needed this victory after how my last two sessions went.  Bench Press 210lb x 4 160lb x 13+3+3 My bench genuinely felt kinda heavy. I expected a bit more honestly. Oh well.  This session was done very quickly before I had to leave for work..... I wasn't able to make up for the assistance on this day. 

---home Squat PR set + Widowmaker 290lb x 6 225lb x 20 I had started getting bad sleep and my back hadn't recovered from my last deadlift session. It took a lot of willpower to hit my top set and even more to do the widowmaker. I pushed through with a lot of difficulty and threw up after. Fatigue is catching up to me.  Bench PR set + RP 200lb x 5 155lb x 20 I accidentally protracted my shoulders and didn't get a good chest stimulus.  Surprisingly I was able to hit 20 reps straight on my RP set.  I should have pushed it further with RP instead of stopping at the minimum.  ---work 1L glute hypers 3x20 Perhaps it was due to fatigue, or I'm just heavier but I just couldn't get past the 20th rep. I was fighting just to get there.  I was too exhausted to do pulling. My mental has been weak. 

Deadlift PR set + sumo widowmaker  300lb x 8 230lb x 20 Not feeling it. Less underrecovered than last time, but still impacted my performance. I took extra warmup sets and took longer rests than usual. Press top set + RP 130lb x 7 100lb x 10+5+3 Normally when I'm 5 under I'll round up to the plate, but my second 531 set moved pretty slowly so I kept it at 130. At least the RP set went decently Chinups (between presses) 5x5 8,9,8 My numbers are starting to come back here. Thank God!  Hip thrust @ 405lb 13,10,10 I had to take a 15 minute rest before even starting my warmup. I felt terrible going into the session and after pushing all of the preceding sets I didn't have mental energy to go on. I'm glad I eventually did it though. 405x13 is a new PR and I hit it with a lower RPE than my last PR. This is also the first time I hit all 3 sets of 405 for double digits. The rest times were longer than usual just because I was exhausted.

I'm writing this long after the actual training day, from. What I remember, this was a pretty good session.  Squat PR set + widowmaker 270lb x 10 210lb x 20 Bench PR set + RP 185lb x 12 145lb x 14+3+3 Fatbar row  145lb x 10, 10, 10 95lb x 15 Fatbar poundstone curl 30lb x 70

Deadlift top set 330lb x 1 OHP top set  145 x 2 Sadly it seems that cycle 2 ends with a big wet fart. I just had 3 nights in a row of little broken sleep, including the night I did my last squat widowmaker. I should have waited an extra day to get more sleep, but oh well. I was so hyped for today too.... I was barely able to move 1 rep on my top deadlift set where I could have gotten at least 10 on a normal day. My glutes could barely produce any force and I compensated a lot with my back, which was already sore from poor recovery. OHP moved decently but my strength fizzled out. I'll attempt to do some assistance at work  ---work 1l glute hypers 25,21,21 1l deficit hip thrust 14,10,11,11,11 On this day I did a lot of glute volume work to make up for the lack of widowmaker. I hit some nice PRs on glute hypers. I intended to do 3 sets on deficit hip thrusts but I had to relearn the form. Honestly I don't think they're as valuable as the hypers. As long as I can fit regular hi...

Single leg glute hypers 22,23,20 I did this at work to make up for the hip thrusts I couldn't do on my last training day. Glute specific work is non negotiable for me. This little support beam i use at work gives me the worst glute burn I've ever experienced with just bodyweight. I NEED to find out how to replicate it at home in my rack. Doing this with my weight vest would hea godly stimulus. I also like that it stretches out my lower back which had been feeling kind of tight lately. 

Squat top set + widowmaker 295lb x 6 235lb x 20 I wasn't feeling good going into this session. Diet wasn't on point. Had a few nights of bad sleep and I've been stressing about life stuff. I stopped the top set because my back rounded, but the bar speed was slower than usual. This made me worried for the widowmaker, but I was able to grind it out without too much difficulty. It's funny writing that after every widowmaker because they're HARD during the set, but ive become accustomed to the "flow" over my years of doing them. My body has adapted to the stimulus in such a way that these sets don't floor me like they used to when I started doing them.  Bench top set + RP 205lb x 5 160 x 11,3,2 Top set wasn't the big set I wanted, but not bad anyway. This affirmed my belief that I was having an off day.  Fatbar rows (between bench) 145lb x 16,10,7 95lb x 20 Reps are coming up here at least.  I missed my assistance work because something came up in the ...

Deadlfit top set + sumo widowmaker 315lb x 12 240lb x 20 I couldnt resist but to round up to 315. My deadlift is continuing to skyrocket.  Chin-ups (between press) 5x5 6 I'm REALLY starting to feel my weight gain on these. Im trying to keep the 5x5 as a constant but the failure sets afterwards are starting to shrink. Press top set + RP 135 x 7 105lb x 11+3+2 Not my worst recent performance, but to think my peak was 135x20..... I'm still a long way off. It seems like rest pause work isn't doing much for my ohp compared to what the PR/WMs are doing for my lower body lifts. My hypothesis is that the shoulder muscles are too small to grind as significantly as the legs can AND recover properly. The compensation that occurs under fatigue doesnt help strengthen the relevant muscles. The shoulders need crisp, clean, heavy reps with more sets. In the past higher frequency always helped my shoulders too.  Kroc row 100lb x 24 They're starting to get easier. I like the effect they...

---home Squat top + WM 280lb x 8 215lb x 20 I was in a bit of a recovery deficit because the night before last I couldn't sleep at all. The first few warmups were shaky but I hit my flow just in time for the top set, which moved like butter. I think I bounced out of the whole a little too fast on the last rep because I misgrooved and it caused me to round my back. I stopped the set there. The widowmaker wasn't too difficult, I chose not to push myself into a deeper recovery debt so I stopped at the prescribed 20. Bench top + RP 195lb x 8 150lb x 16 + 4 My setup on the top set felt a bit uneven, but I'm happy with my performance here.  I didn't have a lot of time to train so my assistance will be done at work if it's not too busy.  ---work 1L glute hypers 20,22,22,20,20 I did extra sets to feel out the movement more.