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  • 12/9/19 - 10 Weeks Out
    Developmental Block
    Week 3 - Day 1

    Squat w/ belt
    335 x 1 @ 8
    305 x 5 @ 9
    265 x 5 x 4 sets
    e1rm: 362

    Bench Press, paused
    200 x 1 @ 7.5
    190 x 4 @ 9
    165 x 4 x 5 sets
    e1rm: 220

    Strict Press
    90 x 8 @ 7
    95 x 8 @ 8
    100 x 8 @ 10
    90 x 8 @ 8
    90 x 8 @ 8.5

    Weight: 188.0
    Waist: 33.5”
    Last edited by brandondmelton; 12-21-2019, 03:26 PM.

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    • 12/10/19 - 10 Weeks Out
      Developmental Block
      Week 3 - Day 2

      Deadlift w/ belt
      345 x 1 @ 8
      305 x 5 @ 8*
      275 x 5 x 4 sets
      e1rm: 373
      *plan on 315 next week for [email protected]

      Floor Press
      195 x 6 @ 6
      205 x 6 @ 7
      220 x 6 @ 9
      210 x 6 @ 8
      210 x 6 @ 8.5

      3-0-0 Tempo Squat
      155 x 10 @ 7
      165 x 10 @ 7
      185 x 10 @ 9
      175 x 10 @ 8.5

      Weight: 188.6
      Waist: 33.75”
      Last edited by brandondmelton; 12-21-2019, 03:27 PM.

      Comment


      • 12/12/19 - 10 Weeks Out
        Developmental Block
        Week 3 - Day 3

        Squat w/ bands
        225 + bands x 4 @ 6
        245 + bands x 4 @ 7
        265 + bands x 4 @ 9
        245 + bands x 4 @ 8
        245 + bands x 4 @ 8
        245 + bands x 4 @ 8

        Bench Press, TnG
        165 x 5 @ 6
        175 x 5 @ 7
        185 x 5 @ 8.5
        170 x 5 @ 7
        170 x 5 @ 7
        170 x 5 @ 7
        175 x 5 @ 8

        Incline DB Bench Press
        55s x 10 @ 6
        60s x 10 @ 7.5
        65s x 10 @ 9
        60s x 10 @ 9

        Cable Row - 7min AMRAP
        100 x 80 reps

        Weight: 188.4
        Waist: 33.75”
        Last edited by brandondmelton; 12-21-2019, 03:27 PM.

        Comment


        • 12/13/19 - 10 Weeks Out
          Developmental Block
          Week 3 - Day 4

          Deadlift w/ bands
          255 + bands x 4 @ 6
          275 + bands x 4 @ 8
          285 + bands x 4 @ 9
          270 + bands x 1 @ tweak

          Well, another back tweak while doing a beltless conventional deadlift assistance exercise. Managed this one way better though. Didn’t freak out. Did a couple sets of body weight squats and RDLs and reassured myself that I was fine. Then did some RDLs with the empty bar with no pain. Pulled 135 and 185 from the floor with no pain. Moved up to blocks and went to 225 for 3 sets of 4 with no pain. Might try wearing my belt for all my deadlift exercises going forward and see what happens. Might try pivoting into a less intensity-focused block to work on slowly exposing my hips to sumo instead of blowing them up with intensity and volume all of a sudden. Gonna do machine rows today instead of Pendlay rows.

          Bench Press w/ bands
          155 + bands x 4 @ 7
          165 + bands x 4 @ 9
          165 + bands x 4 @ 10*
          155 + bands x 4
          *my dumbass forgot to deload the bar.

          Iso Lateral High Row
          180 x 10 @ 5
          200 x 10 @ 7
          230 x 10 @ 9
          200 x 10 @ 8
          200 x 10 @ 8

          Triceps Pressdown
          65 x 15
          65 x 15
          72.5 x 14

          supersetted with (time)

          EZ Bar Biceps Curl
          50 x 15
          50 x 15
          50 x 13


          Weight: 187.0
          Waist: 33.75”
          Last edited by brandondmelton; 12-21-2019, 03:28 PM.

          Comment


          • 12/16/19 - 9 Weeks Out
            Developmental Block
            Week 4 - Day 1

            Squat w/ belt
            325 x 1 @ 7
            295 x 5 @ 7.5
            265 x 5 x 4 sets
            e1rm: 363

            Bench Press, paused
            205 x 1 @ 7.5
            190 x 4 @ 8.5
            170 x 4 x 5 sets
            e1rm: 225

            Strict Press
            95 x 8 @ 7.5
            100 x 8 @ 8.5
            105 x 8 @ 9.5*
            95 x 8 x 2 sets
            *last three reps not strict, but whatever.

            Weight: 188.6
            Waist: 33.75”
            Last edited by brandondmelton; 12-21-2019, 03:29 PM.

            Comment


            • 12/17/19 - 9 Weeks Out
              Developmental Block
              Week 4 - Day 2

              Deadlift w/ belt*
              335 x 1 @ 7 (sumo)
              305 x 5 @ 7 (sumo)
              275 x 5 x 4 sets (conventional)
              e1rm: 374
              *still unsure if I prefer sumo or conventional. Going to try splitting up the volume of both comp and assistance exercises between each and see how things go. Gradually going to increase the sumo volume to let my hips adapt more slowly to the newness of the exercise. Also planning to alternate stance on [email protected] and top volume set each week as well to compare how things feel at intensities above 85%.

              Floor Press
              205 x 6 @ 7
              215 x 6 @ 8
              225 x 6 @ 9.5
              210 x 6 @ 8
              210 x 6 @ 9

              Belt Squat
              495 x 10 @ 7
              545 x 10 @ 8
              585 x 10 @ 9
              545 x 10 @ 9

              Weight: 188.2
              Waist: 33.75”
              Last edited by brandondmelton; 12-21-2019, 03:30 PM.

              Comment


              • 12/18/19 - 9 Weeks Out
                Developmental Block
                Week 4 - GPP

                Stationary Bike - 25min @ 6

                Lat Pulldown - 8min AMRAP
                110 x 95 reps

                Triceps Pressdown
                72.5 x 15
                72.5 x 15
                72.5 x 14
                72.5 x 12

                Hammer Biceps Curl
                25s x 15 @ 7
                25s x 16 @ 9
                25s x 14 @ 9
                25s x 12 @ 9

                Weight: 188.0
                Waist: 33.75”
                Last edited by brandondmelton; 12-21-2019, 03:30 PM.

                Comment


                • 12/19/19 - 9 Weeks Out
                  Developmental Block
                  Week 4 - Day 3

                  2ct Paused Squat
                  225 x 4 @ 7
                  235 x 4 @ 8
                  245 x 4 @ 9
                  230 x 4 @ 8
                  230 x 4 @ 8
                  230 x 4 @ 9
                  *no adductor/knee discomfort from incorporating sumo on Tuesday. Going to try adding a set of sumo each week and see how that goes.

                  Bench Press, TnG
                  170 x 5 @ 7
                  180 x 5 @ 8
                  190 x 5 @ 9
                  180 x 5 @ 8
                  180 x 5 @ 8

                  Incline DB Bench Press
                  55s x 10 @ 6
                  60s x 10 @ 8
                  65s x 10 @ 9.5
                  60s x 10 @ 9

                  EZ Bar Biceps Curl
                  50 x 15
                  50 x 15
                  50 x 12
                  40 x 15

                  superset with

                  Triceps Pressdown
                  65 x 15
                  65 x 15
                  65 x 14
                  65 x 14

                  Weight: 189.6
                  Waist: 33.75”
                  Last edited by brandondmelton; 12-21-2019, 03:31 PM.

                  Comment


                  • 12/20/19 - 9 Weeks Out
                    Developmental Block
                    Week 4 - Day 4

                    2ct Paused Deadlift
                    255 x 4 @ 7
                    275 x 4 @ 8
                    295 x 4 @ 9
                    *didn’t do backoff sets in an attempt to ease into sumo. Going to add one backoff set per week going forward.

                    2ct Paused Bench Press
                    155 x 4 @ 6
                    175 x 4 @ 7.5
                    190 x 4 @ 9
                    180 x 4 @ 8
                    180 x 4 @ 9

                    Pendlay Row
                    185 x 10 @ 6
                    205 x 10 @ 8
                    215 x 10 @ 9
                    205 x 10 @ 9

                    Iso Lateral High Row - 8min AMRAP
                    140 x 110 reps

                    Weight: 189.2
                    Waist: 33.75”
                    Last edited by brandondmelton; 12-21-2019, 03:31 PM.

                    Comment


                    • 12/24/19 - 8 Weeks Out
                      Developmental Block
                      Week 5 - Day 1

                      Squat w/ belt
                      330 x 1 @ 7.5
                      300 x 5 @ 8
                      275 x 5 x 4 sets
                      e1rm: 363

                      Bench Press, paused
                      210 x 1 @ 8
                      195 x 4 @ 9.5
                      175 x 4 x 5 sets
                      e1rm: 227

                      Strict Press
                      90 x 8 @ 7
                      95 x 8 @ 8
                      100 x 8 @ 9
                      95 x 8 x 2 sets

                      Weight: 190.6
                      Waist: 33.75”

                      Comment


                      • 12/25/19 - 8 Weeks Out
                        Developmental Block
                        Week 5 - Day 2

                        Deadlift w/ belt
                        350 x 1 @ 8 (sumo)
                        315 x 5 @ 8 (sumo)
                        275 x 5 (sumo)
                        275 x 5 (conventional)
                        275 x 5 (sumo)
                        275 x 5 (sumo)
                        e1rm: 378

                        Floor Press
                        205 x 6 @ 7
                        215 x 6 @ 8
                        225 x 6 @ 9
                        210 x 6 @ 8
                        210 x 6 @ 9

                        Squat, no belt
                        225 x 10 @ 7
                        235 x 10 @ 8
                        240 x 10 @ 9
                        225 x 10 @ 8.5

                        A little adductor/hip sensitivity during sumo backoffs, but it dissipated quickly and didn’t effect squats in anyway. So the gradual exposure to increase tolerance seems to be working quite well so far.

                        Weight: 189.2
                        Waist: 33.75”
                        Last edited by brandondmelton; 12-25-2019, 07:38 PM.

                        Comment


                        • 12/26/19 - 8 Weeks Out
                          Developmental Block
                          Week 5 - GPP

                          Stationary Bike - 25min @ 6

                          Iso Lateral High Row - 8min AMRAP
                          150 x 90 reps

                          Triceps Pressdown
                          65 x 15
                          72.5 x 15
                          72.5 x 15
                          72.5 x 12

                          EZ Bar Biceps Curl
                          50 x 15
                          50 x 15
                          40 x 15
                          40 x 15

                          Weight: 189.6
                          Waist: 33.75”

                          Comment


                          • 12/27/19 - 8 Weeks Out
                            Developmental Block
                            Week 5 - Day 3

                            2ct Paused Squat
                            225 x 4 @ 6
                            240 x 4 @ 7
                            255 x 4 @ 8.5
                            245 x 4 @ 8
                            245 x 4 @ 8
                            245 x 4 @ 8

                            Bench Press, TnG
                            215 x 1 @ 8
                            190 x 6 @ 7

                            Feet Up Bench Press*
                            135 x 8 @ 6
                            155 x 8 @ 7
                            165 x 8 @ 8.5
                            *trained in a Crossfit gym, so no incline benches or DBs for incline DB bench press.

                            Random assortment of lever rows and chin ups
                            some weight x some reps

                            Weight: 191.6
                            Waist: 34”
                            Last edited by brandondmelton; 12-27-2019, 09:32 PM.

                            Comment


                            • 12/28/19 - 8 Weeks Out
                              Developmental Block
                              Week 5 - Day 4

                              2ct Paused Deadlift
                              275 x 4 @ 6
                              295 x 4 @ 7
                              315 x 4 @ 8.5
                              295 x 4 @ 7.5
                              *added one backoff set this week. A little hip discomfort, but I seem to be tolerating it all pretty well.

                              2ct Paused Bench Press
                              205 x 1 @ 8
                              195 x 3 @ 8

                              Pendlay Row
                              195 x 8 @ 6
                              215 x 8 @ 7
                              225 x 8 @ 8

                              Weight: 192.0
                              Waist: 34”
                              Last edited by brandondmelton; 12-28-2019, 09:20 PM.

                              Comment


                              • 12/30/19 - 7 Weeks Out
                                Specialization Block (low stress week)
                                Week 1 - Day 1

                                Squat w/ belt
                                365 x 1 @ 8 (PR - 20lbs)
                                315 x 6 @ 8.5 (rep PR - 20lbs)
                                e1rm: 394

                                Bench Press, paused
                                225 x 1 @ 8 (PR - 15lbs)
                                245 x 1 @ 11 (oh well)
                                195 x 5 @ 9 (rep PR - 20lbs)
                                e1rm: 243

                                3ct Paused Bench Press
                                155 x 6 @ 7
                                165 x 6 @ 8
                                175 x 6 @ 9

                                Weight: 192.2
                                Waist: 34”

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