Ben's strength log

[Ben Byram]

I felt ruined on Tuesday still, just did my warm-up and chilled out instead of training.

Squat (volume):
107.5x5 @8
110x5 @9
110x5 @10
First set felt reasonable, but got tired very quickly.

Bench press (volume):
80x5 @9.5
77.5 @10
Felt weak... called it a day at this point.

The first 3 weeks of this programme have exhausted my recovery ability, I still feel over-reached/overtrained or whatever.

I will train this weekend and see what happens, but in all likelihood I need to simplify what I am doing. Bollocks.

Will start another 3 week cycle next week. I can't sustain this obviously, so will do a cycle with intensity focus and hopefully capitalise on this over-reaching and then alternate volume / intensity roughly like Mr T. suggests albeit on 3 full-body workouts per week as that is my preference.

On a positive note I have reduced my shoulder pain by vicious rolling of the sore areas with a hockey ball against a wall, and the sleeper stretch seems to be bringing relief. No doubt also a result of too much volume on pressing.

[Ben Byram]

Double-post

[Ben Byram]

Feeling good again, decided to take it easy and then start training harder again next week. Technique felt good on all exercises. Some soreness and stiffness in the front of my shoulders (especially the right) still, but getting better.

Deadlift:
160x4 @8
Should have done RDL's in hindsight as will be deadlifting on Tuesday. Quite light though....

Press:
55x5 @7
55x5 @7
55x5 @8

Front squat:
80x3 @7.5
80x3 @7.5
80x3 @8
Enjoy front squats far more than the back squat.

I have decided to sort out my routine dropping some assistance work and re-organising the week properly. I have been doing too many pressing exercises in particular and after a few weeks my recovery was lacking. Will be applying Bill Starr's heavy-light-medium template properly now and trying to just do assistance exercises when necessary, although I find this hard to do.

The plan is do 3 weeks volume, a deload week, 3 weeks intensity, another deload week taking inspiration from RTS. Week by week I will change sets/reps randomly by rolling a di to select 1 of 6 options for either volume or intensity. If the same set-up comes up within the 3 week cycle, I'll roll again.

To start with the only supplementary work is to try and balance out my shoulders. I'm treating the last cycle as volume, so the first run through will be intensity focused.

Squat, push, pull every session and set/reps the same for these except the cable row which will be higher reps.

HEAVY
Squat
Bench press
Deadlift / RDL

LIGHT
Overhead squat
Seated cable row
Press
YTWL's

MEDIUM
Power clean
Incline bench press
Front squat
Face-pull

Week 1: x3@9-10
Week 2: 3RM
Week 3: 2RM
Week 4: deload

[Ben Byram]

Went into this workout a little apprehensive as I have had mild pain radiating from my hip down my right leg, knee, and ankle which I presume is sciatica. Have brutalized myself with the hockey ball which seems to have helped. Shoulder still tight and sore and I can't sleep on it... but nothing fell off or broke, so it's all good. Lots of SMR, stretching and mobilising is helping.

Squat
122.5x3 @9
122.5x3 @9.5
122.5x3 @10

Bench press
85x3 @9
85x3 @9.5
85x3 @10

Deadlift
155x3 @8
160x3 @9
160x3 @10

[Ben Byram]

Shoulder feeling better. Discomfort from sciatica eased after training and stretching.

Overhead squat
37.5x3 @8
37.5x3 @8 (lost it in front of my face, but pressed it back up - should have dumped it)
40x3 @8.5
42.5x3 @9.5
42.5x3 @10
Improving at these. I like the focus required.

Seated cable row
38.5x8 @8
38.5x8 @8.5
38.5x8 @9.5

Press
67.5x3 @9
67.5x3 @9.5
67.5x3 @10
Thought these may be an issue after the OHS, but doesn't seem to be a problem due to the massive difference in grip width. Also pressing 2 days after benching is fine, although low volume and a new cycle, so early days.

YTWL's
4x8x3
Crap at L's, don't get enough rotation. Moving better though, I've been doing scap wall-slides which I think are making my shoulder blades more stable.

,,,, oh, and 15' X-trainer at 130-140HR.

[Ben Byram]

Haven't done power cleans and front squats for a couple of weeks...

Power clean
80x2 @8.5
77.5x3 @9
77.5x3 @11
No snap by the 3rd set.

Incline bench press
67.5x3 @9.5
65x3 @9
65x3 @8.5
67.5x3 @10
Practically the same as my overhead presses so isn't really 'medium' over the training week. I presume they will improve reasonably quickly as I haven't trained the movement properly.

Front squat
95x3 @9
95x3 @10
No technique issues that I'm aware of.

Face-pull
30x9 @8
30x10 @9
30x11 @9

[Ben Byram]

C2
25' @120-140HR
2:16.9 / 500m average

[Ben Byram]

3RM's this week. Decided to add a back-off set of 8-10 reps for squats and presses on heavy and medium days, as I'm not going any assistance work this seemed sensible to avoid the volume getting too low. Not for pulls though. Based on Bill Starr's recommendations for back-off sets in SSS...

Squat
125x2 @8.5
127.5x3 @10
105x8 @9

Bench press
92.5x3 @10
80x8 @9

RDL
150x3 @9
155x3 @10
160x3 @10
Have started doing these with a hook-grip because grip is holding this lift back although I can hold my heavy deads okay. Hurts the thumbs a bit, but I can lift considerably more. 145x4 was my best with a normal grip.

[Ben Byram]

Overhead squat
45x3 @10
Ugly, bar was coming too far forward.

Cable row
38.5x8 @9
38.5x8 @10

Press
70x3 @10

YTWL's
4x9x3

X-trainer
15'@120-140HR

[Ben Byram]

3hr 15min plodding through the hills in Snowdonia. Fit enough for it to be enjoyable. Knees feeling good, normally they are sore on the descents. Putting this down to deep front squats strengthening the muscle around the knee.

Weight at 14st 1lb yesterday (197lb / 89kg). 2 weeks into creatine loading @ 5g/day. Net gain of +1.4lbs over 2 weeks, presumably water weight. Waist looking fullsome!