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  • #46
    6/19/19
    Hypertrophy I
    Week 3 - Day 2

    Bench Press, TnG
    145 x 8 @ 6
    155 x 8 @ 7
    160 x 8 @ 8
    160 x 8 x 2 sets
    e1rm: 219

    Belt Squat
    405 x 10 @ 6
    455 x 10 @ 7
    495 x 10 @ 9
    475 x 10
    e1rm: 698

    Flat DB Bench Press
    65s x 11 @ 10
    55s x 12
    55s x 12
    e1rm: 184

    Cable Chest Flyes
    15s x 20
    15s x 20

    Comment


    • #47
      6/20/19
      Hypertrophy I
      Week 3 - GPP 1 & 2

      Missed GPP 1 on Tuesday so doing volume today.

      Hammer Curl
      30s x 15
      30s x 14
      25s x 15
      25s x 15

      Triceps Pressdown
      65 x 15
      65 x 15
      65 x 14
      65 x 13

      Chest-Supported Row
      45s x 20
      45s + 25s x 13
      45s + 10s x 17
      45s x 20

      Comment


      • #48
        6/22/19
        Hypertrophy I
        Week 3 - Day 3

        Deadlift w/belt
        225 x 8 @ 6
        240 x 8 @ 7
        255 x 8 @ 8
        255 x 8 x 2 sets
        e1rm: 348

        Close Grip Bench Press
        135 x 10 @ 7
        145 x 10 @ 8
        150 x 10 @ 9
        140 x 10
        e1rm: 212

        High Incline DB Bench Press
        55s x 11 @ 10
        45s x 12
        45s x 12
        e1rm: 156

        Lateral Raises
        15s x 20
        15s x 16

        Comment


        • #49
          6/25/19
          Hypertrophy I
          Week 4 - Day 1

          HBBS w/belt
          215 x 8 @ 6
          225 x 8 @ 7
          235 x 8 @ 7.5
          240 x 8 @ 8
          240 x 8
          e1rm: 328

          Overhead Press
          95 x 8 @ 7
          100 x 8 @ 8
          105 x 8 @ 9
          100 x 8 @ 8
          100 x 8 @ 8.5
          100 x 8 @ 9
          e1rm: 139

          RDL
          185 x 12 @ 6
          195 x 12 @ 7
          205 x 12 @ 8
          205 x 12 x 2 sets
          e1rm: 319

          DB Split Squats
          40s x 15
          40s x 12

          Comment


          • #50
            6/26/19
            Hypertrophy I
            Week 4 - GPP 1

            EZ Bar Triceps Extension/ Biceps Curl (superset)
            45 x 15, 15
            50 x 15, 15
            50 x 14, 14

            Chest-Supported High Row
            45s+25s x 20
            45s+35s x 15
            45s+25s x 17

            Comment


            • #51
              6/27/19
              Hypertrophy I
              Week 4 - Day 2

              Bench Press, TnG
              150 x 8 @ 7
              160 x 8 @ 8
              170 x 8 @ 9.5
              160 x 8 @ 8
              160 x 8 @ 8.5
              160 x 7 @ 10
              e1rm: 221

              Belt Squat
              455 x 10 @ 6
              495 x 10 @ 7
              545 x 10 @ 9
              515 x 10 x 2 sets
              e1rm: 769

              Flat DB Bench Press
              65s x 10 @ 10
              55s x 12 x 3 sets
              e1rm: 178

              Comment


              • #52
                6/29/19
                Hypertrophy I
                Week 4 - Day 3

                Conventional Deadlift w/belt
                245 x 8 @ 6
                255 x 8 @ 7
                265 x 4 @ N/A*
                *well it’s settled. I’m pulling sumo.

                Sumo Deadlift w/belt
                225 x 10 (beltless)
                255 x 8 x 2 sets
                e1rm: 375

                Close Grip Bench Press
                145 x 10 @ 7
                155 x 10 @ 8
                160 x 9 @ 8.5
                150 x 10 @ 8
                150 x 10 @ 11
                e1rm: 222

                High Incline DB Bench Press
                55s x 13 @ 10
                50s x 12 x 3 sets
                e1rm: 166

                Lateral Raises
                15s x 20
                15s x 17
                15s x 13
                Last edited by brandondmelton; 06-29-2019, 09:18 PM.

                Comment


                • #53
                  7/1/19
                  Powerbuilding I
                  Week 1 - Day 1

                  Squat w/belt
                  255 x 6 @ 7
                  265 x 6 @ 8
                  275 x 6 @ 9
                  e1rm: 340

                  Overhead Press w/belt
                  105 x 6 @ 7
                  110 x 6 @ 8
                  115 x 6 @ 9
                  e1rm: 142

                  RDL
                  215 x 10 @ 7
                  225 x 10 @ 8
                  235 x 10 @ 9
                  e1rm: 332

                  Comment


                  • #54
                    7/2/19
                    Powerbuilding I
                    Week 1 - GPP 1

                    EZ Bar Biceps Curl
                    50 x 15
                    50 x 15

                    EZ Bar Triceps Extension
                    50 x 15
                    50 x 15

                    Chest-Supported High Row
                    45s+35s x 19
                    45s+35s x 15

                    Lateral Raise
                    15s x 20
                    15s x 20

                    Comment


                    • #55
                      7/3/19
                      Powerbuilding I
                      Week 1 - Day 2

                      Bench Press, 1ct Pause
                      150 x 6 @ 6
                      160 x 6 @ 7.5
                      170 x 6 @ 9
                      e1rm: 210

                      Belt Squat
                      495 x 10 @ 7
                      545 x 10 @ 8
                      585 x 10 @ 9
                      e1rm: 825

                      Pendlay Row - Myoreps
                      155 x 16
                      155 x 5 x 3 sets
                      155 x 4 x 2 sets
                      Reps: 39

                      Flat DB Bench Press
                      65s x 12 @ 10
                      60s x 12 x 2 sets
                      e1rm: 190
                      Last edited by brandondmelton; 07-03-2019, 06:43 PM.

                      Comment


                      • #56
                        7/9/19
                        Powerbuilding I
                        Week 2 - Day 1

                        Squat w/belt
                        245 x 6 @ 6
                        255 x 6 @ 7
                        265 x 6 @ 7.5
                        270 x 6 @ 8
                        e1rm: 345

                        Overhead Press w/belt
                        100 x 6 @ <6
                        105 x 6 @ 6.5
                        110 x 6 @ 8*
                        110 x 6 x 2 sets
                        e1rm: 141
                        *Last rep got out in front of me so cause the RPE jump.

                        RDL
                        215 x 10 @ 6
                        225 x 10 @ 7
                        235 x 10 @ 8
                        225 x 10*
                        e1rm: 343
                        *Repeating @7 for back-off sets to prevent back flare-up.

                        Comment


                        • #57
                          7/12/19
                          Powerbuilding I
                          Week 2 - Day 2

                          Bench Press, 1ct Pause
                          150 x 6 @ 6
                          160 x 6 @ 6.5
                          170 x 6 @ 7.5
                          175 x 6 @ 8.5
                          170 x 6
                          e1rm: 220

                          HBBS, no belt
                          200 x 10 @ 6
                          205 x 10 @ 6.5
                          215 x 10 @ 8
                          215 x 10
                          e1rm: 314

                          Pendlay Row - Myoreps
                          155 x 16
                          155 x 5 x 4 sets
                          155 x 4 x 1 sets
                          Reps: 40

                          Comment


                          • #58
                            7/13/19
                            Powerbuilding I
                            Week 2 - Day 3

                            Deadlift w/belt
                            295 x 6 @ 6
                            305 x 6 @ 7
                            315 x 6 @ 7.5
                            325 x 6 @ 8.5
                            e1rm: 408

                            Incline Bench Press
                            115 x 8 @ 6
                            125 x 8 @ 7
                            130 x 8 @ 7
                            135 x 8 @ 7.5
                            140 x 8 @ 8
                            e1rm: 191

                            DB Seated Overhead Press
                            45s x 16 @ 10
                            45s x 12
                            45s x 8
                            e1rm: 149

                            Comment


                            • #59
                              7/15/19
                              Powerbuilding I
                              Week 3 - Day 1

                              Squat w/belt
                              250 x 6 @ 6
                              265 x 6 @ 7
                              275 x 6 @ 8
                              275 x 6 x 2 sets
                              e1rm: 352

                              Overhead Press w/belt
                              105 x 6 @ 6
                              110 x 6 @ 7
                              115 x 6 @ 8.5
                              110 x 6 x 2 sets
                              e1rm: 145

                              RDL
                              215 x 10 @ 6
                              225 x 10 @ 7
                              235 x 10 @ 8
                              235 x 10
                              e1rm: 343

                              Comment


                              • #60
                                7/16/19
                                Powerbuilding I
                                Week 3 - GPP 1

                                EZ Bar Biceps Curl
                                50 x 15
                                50 x 15
                                50 x 13
                                50 x 12

                                EZ Bar Triceps Extension
                                50 x 15
                                50 x 15
                                50 x 13
                                50 x 12

                                DB Row
                                50 x 15
                                50 x 15
                                50 x 14
                                50 x 15

                                Comment

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