It’s probably about time I started one of these. Currently running the 12 week Strength template without the full peak (going to end it at week 8, currently going into week 5). From there I am going to start playing with and tweaking variables using the templates as a starting point. Planning on running a GPP/hypertrophy pivot block before jumping back into the 12 strength with some different variations and increased volume. If I muck it up at least I’ll learn something. If I don’t progress I’ll probably look at jumping into group programming at the end of the year.
Anyways, today was GPP day number two to end the week.
7 minutes of Kroc Rows: 13,11,8,6,5,5,4,4 (70 lb. dumbbell)
7 minutes of planks
HIIT on the air bike. Intervals 20 seconds full speed and then slow for a minute and 40 seconds.
6/11/18 Low Stress Week Day 1
Comp Squat
325x1 RPE 7.5
335x1 RPE 8
285 for 2 sets of 4
Comp Bench
255x1 RPE 7
265x1 RPE 8
225 for 2 sets of 4
3 ct Pause Bench
155x8 RPE 7
165x8 RPE 8
175x8 RPE 9
6/12/18 Low Stress Week Day 2
Comp Deadlift
405x1 RPE 7
420x1 RPE 8 (deadlift PR!)
357.5 for 2 sets of 4
Press w/belt
150x1 RPE 7
155x1 RPE 8
132.5 for 2 sets of 4
Beltless Squat
195x8 RPE 7
210x8 RPE 8
225x8 RPE 9
6/13/18 Low Stress Week GPP Day 1
7 minutes of Kroc Rows: 13,11, 9, 6, 5, 4, 4 (70 lb. Dumbbell)
7 minutes of Planks
30 minutes LISS on air bike.
6/14/18 Low Stress Week Day 3
Beltless Pause Squat
235x4 RPE 7
245x4 RPE 8
257.5x4 RPE 9
Floor Press
215x4 RPE 7
225x4 RPE 8
235x4 RPE 9
Beltless Press
95x8 RPE 7
105x8 RPE8
110x8 RPE 9
6/15/18 Low Stress Week Day 4
Pause Deadlift
330x4 RPE 7
345x4 RPE 8
360x4 RPE 9
Touch N’ Go Bench
215x4 RPE 7
225x4 RPE 8
235x4 RPE 9
Stiff Legged Deadlift
255x8 RPE 7
275x8 RPE 8
290x8 RPE 9
Pause deadlifts were absolutely unexpected today. Absolutely crushed it. Great way to go into the weekend.
6/16/18 Low Stress Week GPP Day 2
7 minutes of Kroc Rows: 15,11,8,6,5,5,4 (70 lb. dumbbell)
7 minutes of planks
HIIT on the air bike. Intervals 20 seconds full speed and then slow for a minute and 40 seconds.
6/18/18 Week 6 Day 1
Squat
330x1 RPE 7.5
345x1 RPE 9
285 for 4 sets of 4
Pause Bench
257.5x1 RPE 7
267.5x1 RPE 8.5
225 for 4 sets of 4
3 ct Pause Bench
155x8 RPE 7
165 for 3 sets of 8 RPE 8
Overshot my singles a little today. Oh well. That 7.5 on squats was obviously closer to an 8 than a 7. 335/337.5 was probably an 8 today. Took that into account on the backoff volume.
6/19/18 Week 6 Day 2
Deadlift
405x1 RPE 7
425x1 RPE 9
350 for 4 sets of 4
Press
145x1 RPE 7
152.5x1 RPE 8
130 for 4 sets of 4
Beltless Squat
200x8 RPE 7
210x8 for 3 sets RPE 8
It seems that after a low stress week a 5% increase for an RPE 7 single seems to go to RPE 8.5/9 instead of RPE 8. Does anyone else who might read this have this same problem? 425 is technically an all time deadlift PR, but it is a step back from my 420 deadlift at RPE 8 last week. E1RM of 444 vs 454.
6/20/18 Week 6 GPP Day 1
7 mins of Kroc Rows: 17, 12, 9, 8, 6 (70 lb dumbbell)
7 mins of planks
30 minutes of LISS on airbike.
6/21/18 Week 6 Day 3
Pause Squat (No Belt)
255x4 RPE 7
267.5x4 RPE 8
280x4 RPE 9
270x4 RPE 9
257.5x4 RPE 9
Floor Press
220x4 RPE 7
230x4 RPE 8
242.5x4 RPE 9
235x4 RPE 9
225x4 RPE 9
Press (No Belt)
102.5x8 RPE 7
107.5 for 3 sets of 8 RPE 8
My squat has been pretty stale and I have tried almost everything technique wise to fix it (short of switching to high bar). Today I tried the last thing (widening my stance). I hadn’t tried this yet because I tried all different stances when I started and I didn’t like the wide stance. Well, today I squatted 280x4 at RPE 9 which was 22.5 lbs more than my top set of pause squats at RPE 9 last week. Filmed my sets and I wasn’t high (possibly a little deeper) so I might have found a fix. Will have to wait until monday to find out for sure.
6/22/18 Week 6 Day 4
Pause Deadlift
352.5x1 RPE 7
370x1 RPE 8
357.5x3 RPE 9
342.5x3 RPE 8.5
342.5x3 RPE 8.5
Touch N’ Go Bench
252.5x1 RPE 7
265x1 RPE 8
255x3 RPE 9
242.5x3 RPE 8.5
235x3 RPE 8.5
Stiff Legged Deadlift
275x8 RPE 7
287.5x8 for 3 sets of 8 RPE 8
So, I thought I knew the program but it appears that I should have done the odd numbered supplemental lifts for a single @8 and then triples @9 yesterday. Oops. Fixed it today. Always check your program before you lift. Noted…
6/25/18 Week 7 Day 1
Squat
330x1 RPE 7
347.5x1 RPE 8
365x1 RPE 9
295 for 4 sets of 4
Pause Bench
250x1 RPE 7
262.5x1 RPE 8
225 for 4 sets of 4
3 ct Pause Bench
160x8 RPE 7
170 for 3 sets of 3 RPE 8
Thought I would go for a squat PR before I switched to a hypertrophy block. 347.5 at RPE 8 was already better than 345 at RPE 9 last week. 365 is an all time squat PR though. Wasn’t in the cards for bench today though, so I cut it at RPE 8. Sticking with a wider stance for squat.
6/26/18 Week 7 Day 2
Deadlift
390x1 RPE 7
410x1 RPE 8
347.5 for 4 sets of 4
Press
147.5x1 RPE 7
155x1 RPE 8
135 for 4 sets of 4
Over-reaching squat workout on monday was ill advised.
6/27/18 Week 7 GPP Day 1
7 minutes of Kroc Rows: 12, 10, 8, 8, 7, 6, 6 (70 lb. dumbbell).
7 minutes of Planks
30 minutes of LISS on the Air Bike
6/28/2018 Week 7 Day 3
Pause Squats
290x1 RPE 7
300x1 RPE 8
290x3 RPE 9
275x3 RPE 8.5
275x3 RPE 9
Floor Press
237.5x1 RPE 7
250x1 RPE 8
242.5x3 RPE 8.5
242.5x3 RPE 9
235x3 RPE 8.5
6/29/18 Week 7 Day 4
Pause Deadlift
357.5x1 RPE 7
375x1 RPE 8
362.5x3 RPE 8.5
352.5x3 RPE 9
337.5x3 RPE 8.5
Touch N’ Go Bench
245x1 RPE 7
257.5x1 RPE 8
250x3 RPE 9
237.5x3 RPE 9
225x3 RPE 8.5
Last Day of the Strength Block. Start my short and modified hypertrophy block on Monday.
7/2/18 Week 1 Hypertrophy Block Day 1
Squat
320x1 RPE 7
337.5x1 RPE 8
287.5x6 for 3 sets
Paused Bench
245x1 RPE 7
257.5x1 RPE 8
220x6 for 3 sets
Pendlay Rows (myo reps)
165 12, 5, 5, 3
Curls for 3 sets of 12
Tricep pushdowns for 3 sets of 12
7/3/18 Week 1 GPP Day 1
7 minutes of Kroc Rows: 16, 13, 10, 8 (70 lb. dumbbell)
7 minutes of Planks
30 minutes of LISS on the Air Bike
7/4/18 Week 1 Day 2
Press
142.5x1 RPE 7
150x1 RPE 8
127.5x6 for 3 sets
Snatch Grip Romanian Deadlifts
205x8 RPE 7
230x8 for 4 sets RPE 8
Close Grip Bench (myo reps)
145 12, 5, 5, 3
Curls for 3 sets of 12
Tricep Pushdowns for 3 sets of 12