Deadlift: 110x5, 140x4, 155x3, 177.5x2, 190x1, 195x FAIL

Comments: 

In case I needed any more evidence that I am overtrained/underecovered/stagnating or whatever, today was it. Obviously I recognise that some of this was mental, but considering that my best pull is 220 and today I missed 195, demonstrates that I need to take a week off. I haven’t taken a week off since the beginning of January and have only missed a one or two sessions since then.  

Also though, I don’t like this deadlift set up. Again, what got me a 5 plate pull? Linear progression/linear periodization and that’s what I’m going to do again. One top set and back off sets if need be. My RDLs have also been getting heavier and have they increased by hamstring size or aided my deadlift? No. So back to lighter pump sets for those. 

I'm listening to my body, analyzing my training data and drawing conclusions accordingly. I know exactly what needs to be done. No program hoping, no drastic changes, just smart and sensible modifications.

Be back in a week. 

Bench: 120 x 1, 122.5 x 1, 125 x FAIL

Press: 70 x 3 x 5

Weighted Chin: 31 x 2 x 6

Dip: BW x 3 x 12 

Comments: 

This is the first rep I’ve missed, on any lift, since the 17^th of August. I HATE failing reps and missing PRs. Yet today’s failure is exciting because it allows me to determine what’s gone wrong and what I need to do to resume making progress. 

1. It seems pretty obvious to me that I am simply pressing/benching too much. I’ve been ignoring the signs (elbow tendonitis, shoulder pain, tricep strains)and it’s finally catching up with me.

2. I’m not sure how well doing close grip for volume and regular for intensity works. However considering the other variables, I’d need to explore this further, when I haven’t been doing too much, to reach an accurate conclusion.

3. If I look at when I was making the most progress, it was when I was benching 5x5, pressing 3x5 and benching 5x1, Monday, Wednesday, Friday respectively. However, I want to continue with a 4 day split.

4. So what I’m going to do is alternate my bench and press each week, as per standard TM template. Though until my left shoulder is no longer giving me pain, I will stick with close grip for both volume and intensity. I am aware that this may prove too infrequent an exposure to each lift, in which case I will reassess. With all that said, this is what my pressing fortnight will look like:

Week 1 Day 1:

Close Grip Bench: 5 x 5

Assistance

Week 1 Day 2: 

Close Grip Bench: 5 x 1

Assistance: 

Week 2 Day 1: 

Press: 5 x5 

Assistance 

Week 2 Day 2: 

Press: 5 x 1 

Assistance

- RDL: 87.5 x 3 x 8

- Power Shrug: 150 x 3 x 5, 100 x 20

- Abs & Neck

- Conditioning: Prowler 10 x 20m trips with 115kg in 10:00

Comments:

So ultrasound has confirmed the illeopectineal bursitis and a tear at the femoral head. Cortisone injection on Monday. 

The ultrasound also discovered an inguinal hernia on my left side, which I’m going to need surgery on eventually. Will probably get it done in February sometime. 

Also, if heavy prowler pushes were all you did, you’d still be stronger and fitter than 95% of the population.

Press: 79 x 5 x 2

Close Grip Bench: 95 x 4 x 5

DB Row: 47 x 3 x 10

Barbell Curl: 5 x 8 

Comments: 

 

Zero intensity. Feeling a bit sick; might be fighting a virus.

- Deadlift: 100x5, 110x4, 135x3, 155x2, 177.5x1, 190x1, 195x1, 155x3x3

- Power Shrug: 140 x 3 x 5

- Abs & Neck

- Conditioning: Prowler 12 x 20m trips with 105kg in 10:00

- Bench: 112.5 x 1, 117.5 x 1, 122.5 x 1, 112 x 3 (PR)

- Press: 69 x 4 x 5

- Weighted Chin: 30 x 3 x 6

- Weighted Dip: 30 x 3 x 6