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  • brandondmelton
    replied
    7/13/20
    Developmental Block
    Week 1 - GPP 1 (Low Stress Week)

    Chest Supported Row
    35s x 15 x 2 sets

    Triceps Pressdown
    (1) red x 15 x 3 sets

    Barbell Biceps Curl
    45 x 20
    50 x 15 x 2 sets

    7-Day Average Weight: 188.8

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  • brandondmelton
    replied
    7/10/20
    Pivot Week
    Day 3

    Notes:
    • High bar felt good. Rep PR.
    • Low incline is pretty cool. Elbows still pissed off, though.
    • Bench just feels like shit right now. Feels out of the groove almost every rep, elbows hurt. Hopefully a couple low stress weeks will help. Last set felt good, though. In hindsight I probably should've warmed up lol.

    High Bar Squat
    245 x 8 @ 7
    265 x 8 @ 8
    275 x 8 @ 9 (rep PR - 30lbs)

    Low Incline Bench (15*)
    135 x 10 @ 7
    145 x 10 @ 8
    155 x 9 @ 8

    Close Grip Bench
    AMRAP w/ 165 x 9 @ 10
    135 x 12 x 2 sets

    sRPE: 6

    7-Day Average Weight: 188.6

    Video: https://www.instagram.com/p/CCejMIsJ...=1n6epc28r9tch
    Last edited by brandondmelton; 07-10-2020, 09:53 PM.

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  • brandondmelton
    replied
    7/9/20
    Pivot Week
    GPP 2

    Notes:
    • New band setup for straight arm pulldowns and triceps pressdowns. I stead of looping the band through itself, now I just drape it over the pull-up bar.

    Straight Arm Pulldown
    (1) red x 20 x 2 sets

    Hammer Biceps Curl
    25s x 15 x 2 sets

    Triceps Pressdown
    (1) red x 20
    (1) red x 18

    7-Day Average Weight: 188.6

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  • brandondmelton
    replied
    7/8/20
    Pivot Week
    Day 2

    Notes:
    • Deadlift felt damn good. 15lb PR but at RPE 7.
    • Elbows feeling kinda grouchy today on incline bench. Hopefully a couple low stress weeks will mitigate that.
    • Really enjoyed Hatfield squats today.

    Comp Deadlift
    400 x 1 @ 7 (15lb PR)
    e1rm: 450

    5-3-0 Tempo Deadlift
    155 x 5 x 2 sets

    High Incline Close Grip Bench (45*)
    115 x 8 @ 7
    125 x 8 @ 8
    135 x 8 @ 9

    Hatfield Squat
    240 x 12 @ 7
    250 x 12 @ 8
    260 x 12 @ 9

    sRPE: 6

    7-Day Average Weight: 188.6

    Video: https://www.instagram.com/p/CCZVA99p...=1wj7q8zj49b7p
    Last edited by brandondmelton; 07-08-2020, 09:13 PM.

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  • brandondmelton
    replied
    7/7/20
    Pivot Week
    GPP 1

    Rack Pull-Up
    BW + 25 x 15
    BW + 35 x 15
    BW + 45 x 15 x 2 sets

    Triceps Pressdown
    (2) Red x 15 x 2 sets

    Barbell Biceps Curl
    45 x 20 x 2 sets

    7-Day Average Weight: 188.7

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  • brandondmelton
    replied
    7/6/20
    Pivot Week
    Day 1

    Notes:
    • Running a little pivot week before jumping into a developmental block. Since I'm pivoting from a hypertrophy block with no singles, I'm going to be doing singles @8-10 on the comp lifts depending on how they're feeling.
    • Squat has been feeling pretty good this cycle, so I decided to send it a little bit and see where things are. Ended up with a 15lb PR, followed up with some 5-3-0 tempo work.
    • Bench hasn't been responding as well this cycle, so just went up to [email protected] followed by 5-3-0 tempo work. Looking forward to a developmental block next as my bench seems to respond much better.

    Comp Squat
    355 x 1 @ 7
    370 x 1 @ 8 (5lb PR)
    380 x 1 @ 9.5 (15lb PR)
    e1rm: 389

    5-3-0 Tempo Squat
    135 x 5 x 2 sets

    Comp Bench
    215 x 1 @ 8
    e1rm: 233

    5-3-0 Tempo Bench
    85 x 5 x 2 sets

    Strict Press - Myoreps
    90 x 13, 5, 4, 4, 4, 4
    Total reps:34

    sRPE: 6

    7-Day Average Weight: 188.9

    Video: https://www.instagram.com/p/CCUaR1np...=11g1ywd42xm4u
    Last edited by brandondmelton; 07-06-2020, 11:23 PM.

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  • brandondmelton
    replied
    7/4/20
    Hypertrophy Block
    Week 4 - Day 4

    Notes:
    • RDLs. Meh.
    • Horrible misgroove on my second set with 165 on close grip bench. Rep 9 felt like @7. Rep 10 felt like @10. Calling it @9 and dropping weight for the last set.
    • Really liking Meadows rows.

    Wide-Stance Snatch-Grip RDL
    205 x 8 @ 6
    215 x 8 @ 7
    225 x 8 @ 8
    225 x 8 @ 8
    225 x 8 @ 8

    CGBP
    145 x 10 @ 6
    155 x 10 @ 7
    165 x 10 @ 8
    165 x 10 @ 9*
    155 x 10 @ 7
    *misgroove on last rep.

    Meadows Row
    50 x 10 each arm @ 6
    60 x 10 each arm @ 7
    70 x 10 each arm @ 8
    70 x 10 each arm @ 8
    70 x 10 each arm @ 8

    sRPE: 7

    7-Day Average Weight: 189.3

    Video: https://www.instagram.com/p/CCO1W9Xp...d=qonv7h341md4
    Last edited by brandondmelton; 07-04-2020, 07:24 PM.

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  • brandondmelton
    replied
    7/3/20
    Hypertrophy Block
    Week 4 - Day 3

    Notes:
    • Starting to not like SSB squats lol. I mean I like them, but I don't. Looking forward to some high bar next block.

    SSB Squat
    200 x 10 @ 6
    215 x 10 @ 7
    225 x 10 @ 7.5
    225 x 10 @ 8
    225 x 10 @ 8

    Close Grip High Incline Bench (45*)
    115 x 8 @ 6
    125 x 8 @ 7
    135 x 8 @ 7.5
    140 x 8 @ 8
    140 x 8 @ 8
    140 x 8 @ 9

    Feet Up Bench - Myoreps
    145 x 14, 5, 4, 4, 3
    Total reps: 30

    Chest Supported Row
    35s x 15 x 3 sets

    sRPE: 7

    7-Day Average Weight: 189.3

    Video: https://www.instagram.com/p/CCM4ev7p...d=o4mtn07aymmj
    Last edited by brandondmelton; 07-04-2020, 01:13 AM.

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  • brandondmelton
    replied
    7/2/20
    Hypertrophy Block
    Week 4 - GPP 2

    Rack Pull-Up
    BW + 25 x 15
    BW + 25 x 15
    BW + 45 x 15
    BW + 45 x 15

    Triceps Pressdown
    (2) Red x 15
    (2) Red x 15
    (2) Red x 15
    (2) Red x 15

    Hammer Biceps Curl
    20s x 15
    25s x 14
    25s x 14
    25s x 12

    7-Day Average Weight: 189.0

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  • brandondmelton
    replied
    7/1/20
    Hypertrophy Block
    Week 4 - Day 2

    Notes:
    • Deadlift felt good today. Had to rig up bands to keep the weight on the bar, though. Didn't want to fool with switching that since I'm training with Kristin and we're alternating sets. So just dropped to 315 and did 8s across instead. Power bar should be here by the time I deadlift again, so this problem will be officially over.
    • Misgrooved my set w/ 195 because I was stupid and tried to play with my grip. So annoying, but just dropped back to 185 for a set and then jumped back to 195 for the last two sets.
    • In a rush on split squats so stayed at 150 for two sets and reduced rest times.

    Comp Deadlift
    315 x 6 @ 5
    335 x 6 @ 6.5
    315 x 8 @ 6.5
    315 x 8 @ 6.5
    315 x 8 @ 6
    e1rm: 445

    TnG Bench
    185 x 5 @ 7
    195 x 5 @ 9
    185 x 5 @ 7
    195 x 5 @ 8.5
    195 x 5 @ 9

    Hatfield Split Squat
    130 x 12 each leg @ 6
    150 x 12 each leg @ 7
    150 x 12 each leg @ 7
    170 x 12 each leg @ 8

    sRPE: 7

    7-Day Average Weight: 188.8

    Video: https://www.instagram.com/p/CCHcV_-J...=1lstv2m5fyu8s
    Last edited by brandondmelton; 07-01-2020, 10:34 PM.

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  • brandondmelton
    replied
    6/30/20
    Hypertrophy Block
    Week 4 - GPP1

    Rack Pull-Up
    BW + 10 x 15
    BW + 25 x 15
    BW + 25 x 14
    BW + 25 x 15

    Barbell Skull Crusher
    55 x 15
    55 x 18
    55 x 18

    Incline Biceps Curl
    20s x 15
    20s x 13
    20s x 11

    7-Day Average Weight: 188.4

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  • brandondmelton
    replied
    6/29/20
    Hypertrophy Block
    Week 4 - Day 1

    Notes:
    • Bodyweight has been kinda strange the last few days. Jumped from mid-187 to low-190 overnight and has stayed there the last three days. Maybe it's those delayed hypertrophy gainz that "the literature" talks about lol. Waist measurement hasn't jumped a ton, so that's good. Still under 34" - gonna try to stay under 35" on my way up to 200-205 over the next few months.
    • Can't count as usual. Did an extra rep on my set w/ 285 to push it toward @8. All in all felt pretty good today. Getting close to e1rm PR territory.
    • Bench feeling pretty good. Finally moved my e1rm. Went back to my narrower grip (ring finger on the ring). Just feels more natural. I feel all stretched out with a wider grip. Just need to get super jacked and strong triceps so I can lock out some big benches.

    Comp Squat
    275 x 6 @ 6
    285 x 7 @ 8
    295 x 6 @ 7
    305 x 6 @ 8
    305 x 6 @ 8
    e1rm: 388

    Comp Bench
    165 x 5 @ 5.5
    175 x 5 @ 6.5
    185 x 5 @ 7.5
    190 x 5 @ 8.5
    185 x 5 @ 8
    185 x 5 @ 8
    e1rm: 232

    Strict Press - Myoreps
    90 x 14, 5, 4, 4, 5, 4
    Total reps: 36

    Lateral Raise
    15s x 15 x 3 sets

    sRPE: 7

    7-Day Average Weight: 188.3

    Video: https://www.instagram.com/p/CCCTNkAJ...d=bwn2g1p29zxk
    Last edited by brandondmelton; 06-29-2020, 10:35 PM.

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  • brandondmelton
    replied
    6/27/20
    Hypertrophy Block
    Week 3 - Day 4

    Notes:
    • Woke up at 190.2 today so that's gonna skew my average weight. I expect that to drop back off over the next couple days. Random spikes are weird.
    • Adductor seems to be adapting pretty well so far. Tolerating the sumo and wide-stance RDLs really well so far. Hopefully that'll carry over to the next block with a secondary sumo variation and some heavy singles on comp deadlift.
    • Close grip tanks hard with fatigue. Probably shouldn't have gone up to 165 in hindsight.
    • Trying out Meadows rows today. Really like them. They're much more convenient than lever rows due to not using the bench.
    • Rigged up a way to do chest flies by using small plates, KBs, and lifting straps. Much preferred over weighted push-ups.

    Wide-Stance Snatch-Grip RDL
    205 x 8 @ 6
    225 x 8 @ 7
    245 x 8 @ 8
    245 x 8 @ 8
    225 x 8 @ 7

    CGBP
    125 x 10 @ 6
    145 x 10 @ 7
    155 x 10 @ 7.5
    165 x 10 @ 8.5
    165 x 9 @ 9.5

    Meadows Row
    50 x 10 each arm @ 6
    60 x 10 each arm @ 7
    70 x 10 each arm @ 8
    70 x 10 each arm @ 8

    Chest Flyes
    20s x 15
    20s x 15

    sRPE: 7

    7-Day Average Weight: 187.9

    Video: https://www.instagram.com/p/CB8pY99J...=1cenn19z7o24r
    Last edited by brandondmelton; 06-27-2020, 05:53 PM.

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  • brandondmelton
    replied
    6/26/20
    Hypertrophy Block
    Week 3 - Day 3

    Notes:
    • SSB felt wonky today. Felt much harder staying upright than prior weeks - maybe just because I went a little bit heavier.
    • Really liking the slightly wider grip on bench.
    • Rigged up a little chest-supported row deal with the incline bench, lifting straps, and some plates. Felt pretty good.

    SSB Squat
    200 x 10 @ 6
    220 x 10 @ 7
    230 x 10 @ 8
    230 x 10 @ 9
    210 x 10 @ 7.5

    Close Grip High Incline Bench (45*)
    105 x 8 @ 6
    125 x 8 @ 7
    135 x 8 @ 8
    135 x 8 @ 8
    135 x 8 @ 8

    Feet Up Bench - Myoreps
    145 x 15, 5, 4, 4, 4, 4
    Total reps: 36

    Chest Supported Row
    40s x 15 x 3 sets

    sRPE: 7

    7-Day Average Weight: 187.5

    Video: https://www.instagram.com/p/CB6fawop...d=sau7ivxukv3q
    Last edited by brandondmelton; 06-26-2020, 09:48 PM.

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  • brandondmelton
    replied
    6/25/20
    Hypertrophy Block
    Week 3 - Day 2

    Notes:
    • Weight gain seems to have slowed down to a good pace. 7-day average weight up 0.24lbs over last week. So that's just about perfect. Let's see if I can keep that trend going.
    • Stayed at 335 for deadlift because the collars were getting pretty close to coming loose. Hopefully some iron or a 20kg bar will arrive at some point in the near future. Til then, I'll be working up to around 335 and doing the prescribed volume there.
    • Switched TnG bench for incline bench today. Wanted to play around with different grip widths and didn't want to wait. Went one finger wider (middle finger on the rings), and it felt pretty damn good. Bad set-up on second set w/ 195. Feet too far back and no tightness. Got it together on the next set, but called it there.

    Comp Deadlift
    315 x 6 @ 6
    335 x 6 @ 7
    335 x 6 @ 7
    335 x 6 @ 7
    335 x 6 @ 7
    e1rm: 440

    TnG Bench
    175 x 5 @ 6
    185 x 5 @ 7
    195 x 5 @ 7
    195 x 5 @ 8
    195 x 5 @ 7.5

    Hatfield Split Squat
    130 x 12 each leg @ 6
    150 x 12 each leg @ 7
    170 x 12 each leg @ 8
    170 x 12 each leg @ 8

    sRPE: 7

    7-Day Average Weight: 187.4

    Video: https://www.instagram.com/p/CB4Cmp9J...id=ima1v9r53wb
    Last edited by brandondmelton; 06-26-2020, 05:06 PM.

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