Dave's training journal

[Dave]

how are things going Dave? Don't go get de-trained on us. those DOMS will be hell to pay 

Man cold hit hard around 2 weeks ago and then I just finished working my week of nights over the holidays as well.  Trained twice in about a week and a half.  Got in a good session last night,  I've been doing a lot of reading and watching vids on rpe and have decided to stick with that. I'm going to run the bridge.  First session was last night and I loved it.  Felt less stressful like you had mentioned since I wasn't worrying about having to hit a certain number and got a pretty easy 265x5 squats rpe 8, 205x4 rpe 8 close grip bench and 365x7 rack pulls.   Hoping I can shake this lingering dry cough though.  Making sleep a pain in the ass. I'll catch up with journaling soon.  I haven't lost sight of my goals for April I'm just making them harder to reach lol

I think he's just on a holiday refeed. 

Oh there has been food.  One nice thing about where I work and when we work nights is we always have tons of food around all the time

[Andrew]

those are some good lifts you did for being out of commission sick. What is the Bridge? Assuming its a program of some kind

[Dave]

I was really happy with the 265 squat.

http://www.barbellmedicine.com/the-bridge/

It's a program written by Jordan Feigenbaum and Austin Baraki.  3 days a week and it's strictly RPE based.  I know a few weeks ago I said rpe was bugging me and I'd rather have numbers to tell me what to do.  Had a chat with Shawn, read some stuff and watched some vids. I think I've changed my mind.  Your posts on it helped too.  I like the idea of going by how I feel that day.

[Andrew]

I was really happy with the 265 squat.

http://www.barbellmedicine.com/the-bridge/

It's a program written by Jordan Feigenbaum and Austin Baraki.  3 days a week and it's strictly RPE based.  I know a few weeks ago I said rpe was bugging me and I'd rather have numbers to tell me what to do.  Had a chat with Shawn, read some stuff and watched some vids. I think I've changed my mind.  Your posts on it helped too.  I like the idea of going by how I feel that day.

awesome, and its probably a good program if written by those guys, they are both smart dudes, both are strong as fuck and have MD's as well. Regarding going by feel, remember RPE affords the flexibility to adjust for the strength of the lifter on training day, but you still should have a pretty good idea of your capabilities for the lifts going into each session. The more i do it, i actually write out my program for each session with my expected numbers based on my current E1RM's and then i adjust mid-session as needed. This way i have targets in my head that i should be hitting, or at least in a fairly tight band around that range. Also- Be willing to take the leap and push the numbers up when you can. This is how you will make gains on RPE based programs. Good luck, i will be following along, i'm very interested to see this program

[reduni]

Good luck on the new program Dave. I'm not sure I could so the rpe. I like having a number to shoot for. Have you got your bar yet?

[Dave]

15 weeks to go and I've been a lazy sack.  Got hit with a pretty bad bout of the man flu about 3 weeks ago but after that it's just been no desire to train at all.  In true Dave fashion I bounced around between programs and you all know the rest.  Anyway my 1100 goal is quickly becoming an even more distant dream than it was in the first place and if I want to total 941 this year and beat last years total by a single pound then I need to get to it. 

I'm going to run Candito's program and then use TSA to peak for the meet.  I'm using the same numbers that I used last year to peak for  the meet for this cycle of Candito which should put me in pretty good shape going into TSA and to at least comfortably total more than 1000. Let's see what happens.  Time to buckle down and man da fug up. 

Starting weights for this 6 week training cycle are: 290, 245, 395.  A bit less than my true max but since it's been weeks since I've tested anything and I'm pretty much back to untrained this will do for the next 5 weeks.  The real work will start when I run TSA anyway.  I will be adding in conditioning work this year mostly with walking and sprints up until about 4 weeks out probably.

JC6W
Week 1 Day 1
Weight: Fat F*ck

Squats

6 x 230
6 x 230
6 x 230
6 x 230

Deads

6 x 315
6 x 315

Optional Work

Squat Walkouts up to 405.
Collapsing in a heap and feeling very very sorry for myself

Uppet tomorrow.

[ptreyesgreg]

Nice start to the new program Dave.   It sounds like you went through a bit of a rough patch with the flu and all but it looks like you're back on track now.  The end of the year, holidays, etc. always plays havoc with the motivation.  15 weeks will fly by man, so buckling down now and getting after it is a damn good idea.

I'll be following along on your road to kicking ass in April... 

[Andrew]

After a week or two of consistency you’ll be back in a rhythm. Good luck with JC Dave!

[Dave]

Thanks guys. 

JC6W
Week 1 Day 2
Weight: Fat F*ck

Bench

10 x 125
10 x 165
8 x 185
6 x 190
3 x 225 with sling shot

BB Rows

10 x 125
10 x 165
8 x 185
6 x 190

Arnold Press

12 x 25s
12 x 25s
10 x 30s
6 x 40s

Close Grip Bench

8 x 135
10 x 135
10 x 135

Didn't do the lat pulldowns today.  I took out the closet in the room next to my gym and a wall in my gym to give more space.  Nearly done all of the work but it's still a mess in there so that bench is pretty much not being used for the next day or 2.  Oveerall a good workout.  Legs aren't too are to bad today which is a little strange.  Maybe it'll hit me tomorrow lol

[ShawnJ]

2 days in a row Davey! Off to a good start, keep after it!

[BLK00TJ]

Way to get back at it.  I think most of us here has had bouts of low motivation or other reasons for taking breaks.  We all came back too. 

[John]

2 days in a row Davey! Off to a good start, keep after it!

This!

Way to get back at it.  I think most of us here has had bouts of low motivation or other reasons for taking breaks.  We all came back too. 

And so much this. You'll be back in the swing once you can get some consistency going. The clock is ticking...

[Dave]

JC6W
Week 1 Day 3

Bench

10 x 125
10 x 165
8 x 185
6 x 190

Sling Shot

8 x 225
1 x 245

BB Rows

10 x 135
10 x 165
8 x 185
6 x 190

Arnold Press

12 x 25s
12 x 25s
10 x 30s
6 x 40s

Close Grip Bench

12 x 145
10 x 145
7 x 145


Bench is still going strong.  I took a look back at my peak cycle last March/April leading into the meet when I ran this program and I think I'm in great shape going forward to smash some pr's and up my total.  I should easily be able to add 100 lbs to my total this year.  Was pretty encouraging. 

Squats and deads tomorrow.

[Dave]

2 days in a row Davey! Off to a good start, keep after it!

I'm on a roll.

Way to get back at it.  I think most of us here has had bouts of low motivation or other reasons for taking breaks.  We all came back too. 

Thanks man. 

This!

And so much this. You'll be back in the swing once you can get some consistency going. The clock is ticking...

I'm feeling pretty good.  That read back to a year ago helped boost my confidence this morning.

[Andrew]

bench looking good. see, there are benefits to bulking up