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Saturday July 6th 2019 ~ MM C2 W1 D1 w/ HRLF bench. Day 27 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
265 5X6
Bench ~ T&G
152.5 7X11
79/1
Reduced 1RMs during cut
REPS X SETS
LBBS
265 5X6
Bench ~ T&G
152.5 7X11
79/1
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Tuesday July 9th 2019 ~ MM C2 W1 D2 w/ HRLF bench. Day 30 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
227.5 X3
265 X2
295 1X2
305 X1
320 1X3
Bench T&G
162.5 5X11
DL
367.5 X1
305 4X5
80/1Comment
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Thursday July 11th 2019 ~ MM C2 W1 D3 w/ HVLF bench. Day 32 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
302.5 3X5
Bench ~ Paused
197.5 2X8
SGDL
227.5 5X4
Dips ~ Bodyweight.
Just starting these, so easing in to find volume, and get ready to ramp up once i'm on full calories again.
8X4
81/1Last edited by Wilhelm; 07-11-2019, 07:02 PM.Comment
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Saturday July 13th 2019 ~ MM C2 W2 D1 w/ HVLF bench. Day 34 of cut.
Reduced 1RMs during cut
REPS X SETS
LBBS
285 4X3
285 3X4
Bench ~ T&G w/ 1st reps paused
152.5 7X11 ~ 8 reps on 6th and 11th sets
Dips ~ BW
8X4
***
82/1
Frenic ~ Monkey Stones
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Tuesday July 16th 2019 ~ MM C2 W2 D2 w/ HVLF bench. Start slow bulk
REPS X SETS
LBBS
227.5 X3
275 X2
295 1X2
313 X1
333 X1
Bench ~ First and last reps paused each set
162.5 5X11
Dips ~ BW 8X4
DL
315 X2
375 X1
328 4X5
Top DL single
83/1Comment
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Thursday July 18th 2019 ~ MM C2 W2 D3 w/ HVLF bench.
REPS X SETS
LBBS
225 X5
275 X2
310 3X3
310 2X3
Bench ~ All paused.
197.5 2X8
SGDL
245 5X4
Dips BW 8X4 ~ Doing these on one breath now. Bumping to 9X4 after tomorrow.
Dips everyday seem to be making me stronger for bench. 2.5lb bump, but all sets felt much better than last week. Pauses were never a question. This is actually now a full 85% of my latest paused 1RM from the June 9th meet.
84/1Last edited by Wilhelm; 07-18-2019, 06:27 PM.Comment
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Saturday July 20th 2019 ~ MM C3 W1 D1 w/ HVLF bench.
REPS X SETS
LBBS
267.5 5X6
Bench ~ First reps paused.
155 7X11 ~ 8 on 3rd and last set.
Dips BW 9X4
85/1Comment
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Saturday July 23rd 2019 ~ MM C3 W1 D2 w/ HVLF bench.
REPS X SETS
Gradually working back up to full e1RMs after cut.
LBBS
230 X3
267.5 X2
297.5 1X2
313 X1
325 X1
Bench ~ First reps paused.
165 5X11
Dips ~ BW 9X4
DL
373 1X2 ~ Did two singles, because i had a weird start on the first.
313 4X5
86/1Comment
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Thursday July 25th 2019 ~ MM C3 W1 D3 w/ HVLF bench.
REPS X SETS
LBBS
305 3X5
Bench ~ All paused.
200 2X8
Dips
BW 9X4
SGDL
230 5X4
87/1Comment
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Saturday July 27th 2019 ~ MM C3 W2 D1 w/ HVLF bench.
REPS X SETS
LBBS
287.5 4X3
287.5 3X4
Bench ~ First reps paused
157.5 7X11
Dips Starting 10s this week. Sets done on one breath.
BW 10X4
Taking a cue from the Russian women, many of whom look up from the start of the squat. I've been trying to iron out bar path out of the hole, where at least one rep on most sets i get a little forward, not good morning forward, but not perfect either.
Looking up definitely fixes this for me. I just need to get used to it, as it affects my bracing.
I'm sticking with it though. There is a dramatic improvement even though i'm not 100% comfortable yet with it.
First rep i started looking forward, then up, but i'm going for looking up from the start.
Still not perfect, but immediate improvement.
88/1Comment
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Tuesday July 30th 2019 ~ MM C3 W2 D2 w/ HVLF bench.
REPS X SETS
Early start to beat the heat. Felt kinda whimpy today, but got everything done.
LBBS
230 X3
275 X2
300 1X2
315 X1
340 X1
Bench ~ First reps paused
167.5 5X11
DL
380 X1
330 4X5
Dips
BW 10X4
I pulled back on the extreme looking up, at least for today. Easier for me to get loose doing that, as i did on one of my warmups. As mentioned, felt a bit whimpy today, so i scrapped new technique, and it worked out ok for my single.
Not shown on this single, but on the worksets, i started not dropping my hips quite as much.
I get a little hip rise with my set up as it is. It's just a matter of a couple of inches at most.
Maybe even just one inch.
89/1Comment
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Thursday August 1st 2019 ~ MM C3 W2 D3 w/ HVLF bench.
REPS X SETS
LBBS
225 X5
275 X2
295 X1
313 3X3
313 2X3
Bench ~ All paused ~ last day of HVLF. Moving to vanilla MM next cycle.
202.5 2X9
SGDL
247.5 5X4
Dips
BW 10X4
3rd, 5th, and 8th set bench.
90/1Comment
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Saturday August 3rd 2019 ~ MM C4 W1 D1
REPS X SETS
LBBS
225 X5
275 5X6
Bench ~ All paused
172.5 5X7
Dips
BW 11X4
Most of the sets have four straight up and down bar path reps, and one where i get my little twist, or kick, forward.
I'm getting there with this. Four out of five is a definite improvement.
Final bench set -
Dis what my dips look like -
91/1Comment
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Tuesday August 6th 2019 ~ MM C4 W1 D2
REPS X SETS
LBBS
235 X3
275 X2
305 1X2
315 1X2
333 1X3
Bench ~ All paused
147.5 X3
172.5 X2
190 1X2
207.5 1X3
CGBP
160 8X3
Dips
BW 11X4
DL
383 1X2
323 4X5
Working on not dropping my hips as much on set up. I adjust last moment here, but on worksets i did it from the start.
I can finally really feel the "push the feet through the floor" cue. Torso rise is unified.
It was just an inch or two at most, but it makes a big difference.
92/1Comment
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Thursday August 8th 2019 ~ MM C4 W1 D3
REPS X SETS
LBBS
225 X3
275 X2
305 X1
315 3X5
Bench ~ All paused
195 3X5
Dips
BW 11X4
SGDL
235 5X4
Squats weren't the prettiest today, but not awful, and all deep.
93/1Comment
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