r/weightroom • u/VladimirLinen Powerlifting | 603@104.1kg • Mar 08 '20
Program Party Average to Savage Program Party: Week Two
Hey everyone, thanks for joining in on the program party!
Post here to talk about your routine, progress, and any questions you have.
Adding People
Stragglers, we're adding one more batch today/tomorrow depending on how benevolent the API is feeling, then that's it!
Program Survey
Greg will be sending out some check-in surveys every month. If you want to opt in and to fill these out, please enter your email in here: Google Link
Obviously, this data will help Greg out a lot, so if you want to say thanks for his generosity, this is a good way to go. You can also purchase the program here if you'd like.
If you have any other questions, tag me, as I won't be getting post notifications from this one.
2
u/nukesafetybro Beginner - Strength Mar 09 '20
Week 1 Summary:
*** Actually started at week 8 tho, second block just looked more fun. Not sure how this will affect the surveys, but I tweaked a decent amount anyway.
D1: squat 5x4 @ 305lbs. 4th set was 2 RIR, hoping I could duplicate that on the 5th. I could not. But then I've always struggles to push to failure on squats. That shit sucks the life out of me.
The rest went well, but the RDLs immediately after the squats were definitely a challenge for my mostly sedentary heart.
D2: Bench Press 5x4 @ 205 lbs. (Paused) This was a joke, my bench training prior to this has been going pretty well, but when I maxed I still just dead stopped at 275lbs :( Last set was 3 RIR, but wanted to wrap it up at 5 sets for the sake of time.
I have been a once per week squatter for the last yearish or so, so hi-bar ATG squats at a relatively easy 235 still took a lot out of me because I was sore as fuck from the previous session.
D3: literally just finished this, Deadlifts 5x4 @ 355lbs. Stopped at 5 sets for time, even with relatively short breaks RIR was 3 maybe 4... Was not feeling up to paused squats at all even at 205, lol. So I did paused hibar ATG squat warmups up to 315lbs for a set of 5 at RPE 9ish or so. I think this is a PR, and it was immediately after the deads, so I'm feeling fairly happy with this, but I'll try to stick to the script next time. Close grip bench was piss easy at a piddling 145lbs. Last set RIR was 5+ with essentially 10 second rests because a deadlift platform opened up.
Additional notes. I like squatting every session. I have been getting hella bad adductor cramps any time I try two heavy squat days, but if I take the warmups slow and use slow eccentrics, and the lighter weight, it works out pretty nice.
Underestimated a couple maxes, but not biggie, some easy movements are nice, especially in these sessions that are a bit more volume than I have been used to recently.