1/27/24
Conditioning
Treadmill / airdyne intervals - 45 min rpe 6
weekly totals
conditioning = 135 min
resistance = 135 min
total activity = 270 minutes
bw = 216
waist = 39
- Actual progress! My wife noticed I have lost weight and that my clothes fit better. I noticed I am on the last notch of my pioneer belt as well. If I loose any more I will have to get a new M belt. Calories have been under 2500 pretty much every day and I feel much better when walking. Waist still needs a little trimming down. I have labs on monday to see if the weight loss has helped my ALT levels drop.
1/29
Squat w/belt - 365x1@8, 295x5x3
1ct Bench - 275x1@8, 235x4x4
chins
Notes: Losing the power belly and being a month into a caloric deficit is finally making lifting a little harder than it usually is
1/29/24
Conditioning
Treadmill / Airdyne intervals - 45 minutes @ rpe 6
2/3/24
DDS 1, Intro week
Squat w/belt
295x1@4, 275x6
Split Squats
45x8x2
Tempo Bench
205x1@4, 195x6
Deficit pushups
bw x 12x2
Tricep Extension
20’s x 12x2
notes: all really light for intro week, top singles were not there for a challenge of any kind but rather a calibration, or even a primer rep if you will. did some novel movements that i have never really done so well see how the DOMS are.
Had to sell my 17 year old’s mustang this morning after he’s had two speeding tickets in 3 months, the last one he was going 100mph. He walked to work in the rain today despite me offering to take him. I guess he really “taught me a lesson” by doing that. Parenting is fun.
2/4/24
DDS 1, intro week
DL conv
325x1@4, 305x6
SLDL
225x6x2
3ct Bench
195x3@4, 185x4
Rows (strict)
95x10x2
notes: Serious DOMS in the glutes, pecs, and tris from yesterdays session. today went well, light and easy and working trying to produce more force by moving the bar quickly
2/6/24
DDS 1, Intro week
2ct Pause squat
265x1@4
250x6
High Bar Squat
205x6x2
1ct Bench
225x1@4
215x6
Feet up Bench
165x6x2
DB Press
30’sx12x2
notes: dumbells pretty light…might have to go bb. another easy day but working on the movement pattern and bracing. enjoying the low fatigue
2/7/24
DDS 1, Intro Week
2ct Pause DL
295x3@4, 280x5
RDL
185x8
TnG Bench
215x2@4, 205x6
Chins
5, 5
DB side raise
15’s x12x2
BB Curls
65x10x2
notes: Not the type of training i am used to and my muscles get pumped. lats were cramping bad today, made chins tough. curls were too heavy, i super set the chins/side raises/curls to save on time. good first week of DDS training. next couple weeks are climb weeks so the rpe and volume will go up a little.
2/10/24
DDS 1, Climb Week
Squat w/belt
315x1@5, 300x6x2
Split squat
45x8x2
Tempo Bench
215x1@5, 205x4
Deficit Pushup
bw x 12x2
Tri ext
20’sx10x2
notes:
*bodyweight 219. not sure about waist, last time i checked it was 39. i think as long as i keep it under 40 and im not being a complete slob i will be fine, my ALT was back in the normal range after this last labwork.
*i had my 17 year old check my depth and speed on the squat primer rep, he said it was fast. duh, its light. back off sets felt good though and these isolation slots are making me feel the burn. kind of a nice change from TM.
2/11/24
DDS 1, Climb Week
DL conv
345x1@5, 325x5
SLDL
245x6x2
3ct Bench
205x3@5, 195x4
Pendlay Rows
95x10x3
notes: woke up super early, was a little tired for this. overall it was easy though and im just building some work capacity right now
2/13/24
DDS 1, Climb Week
2ct Pause Squat
275x3@5, 260x4x2
High Bar Squat
225x6x2
1ct Bench
245x1@5, 235x4x2
Feet Up Bench
175x6x3
notes: Didnt feel hard at all, but i dont under estimate the work done. I have really changed mind sets starting with this revamping of my programming. Focusing more on velocity, technique, and intent for the comp movements, and focusing more on mind-muscle connection for the skill and hypertrophy slots.
Wednesday, Feb 14th, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
305lbs x 3 @ 5
290lbs x 4 @ 6
Total x Stress: @ 0.71,
Notes: focus on flat back
Romanian Deadlift
205lbs x 8 @ 7
205lbs x 8 @ 7
Total x Stress: @ 1.21,
Notes: light hypertrophy
Touch & Go Bench Press
225lbs x 2 @ 5
215lbs x 6 @ 6
215lbs x 6 @ 6
Total x Stress: @ 1.49,
Notes: focus on arch and quick controlled eccentric
Chins
0lbs x 5 @ 8
0lbs x 5 @ 8
0lbs x 5 @ 8
Notes: bodyweight
***End of week 2. Next week is another climb week, should be about the same volume maybe slightly higher rpe although i havent looked ahead really
2/15
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
Saturday, Feb 17th, 2024
DDS 1 - Build Block, Climb Week
Squat with Belt
340lbs x 1 @ 7
305lbs x 4 @ 6
305lbs x 4 @ 6
Total x Stress: @ 1.45,
Central x Stress: @ 1.55
Notes: felt crisp and explosive, reminded me i used to be an athlete!
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Total x Stress: @ 0.95,
Central x Stress: @ 0.64
Notes: easy, fast
Tempo Bench Press
225lbs x 1 @ 6
215lbs x 4 @ 7
Total x Stress: @ 0.99,
Central x Stress: @ 1.08
Notes: rpe is tough with long pauses
Press
95lbs x 10 @ 7
95lbs x 10 @ 8
95lbs x 10 @ 9
Total x Stress: @ 2.08,
Central x Stress: @ 0.79
Notes: burn! pump!
***Got interrupted a million times today, had to split squat and bench sessions so I could drive to the store for donuts bc the wife wanted me to get stuff for the kids play date. Turns out Sat and Sun may not be good days after all to try to get my main comp movements done. May go back to M/T/TH/F.
Sunday, Feb 18th, 2024
DDS 1 - Build Block, Climb Week
Deadlift (conv)
365lbs x 1 @ 7
325lbs x 4 @ 6
Total x Stress: @ 0.89,
Notes: did these pretty early and felt a little under warmed up
Stiff Leg Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 6
Total x Stress: @ 0.95,
3ct Pause Bench Press
215lbs x 3 @ 6
205lbs x 4 @ 7
Total x Stress: @ 0.96,
Notes: fine
Pendlay Row
115lbs x 10 @ 7
115lbs x 10 @ 7.5
115lbs x 10 @ 8
Total x Stress: @ 1.89,
Tuesday, Feb 20th, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Squat
285lbs x 3 @ 6
265lbs x 4 @ 5
265lbs x 4 @ 6
Total x Stress: @ 1.19,
Split Squat
45lbs x 8 @ 7
45lbs x 8 @ 7
Notes: glutes cramping!
1ct Pause Bench Press
255lbs x 1 @ 6
235lbs x 5 @ 6
235lbs x 5 @ 7
Total x Stress: @ 1.56,
Notes: top single flew
Bench Press with Feet Up
185lbs x 6 @ 7
185lbs x 6 @ 7
185lbs x 6 @ 7
Notes: no belt
***Felt a little groggy today and havent been sleeping too well but the strength was there and im glad i got it done early.
Wednesday, Feb 21st, 2024
DDS 1 - Build Block, Climb Week
2ct Pause Deadlift (conv)
315lbs x 3 @ 6
295lbs x 3 @ 6
Total x Stress: @ 0.78,
Notes: really working on pulling all slack out of the bar before i initiate the pull. helps to keep hips pretty high and extend arms all the way.
Dumbbell Single Leg Romanian Deadlift
30lbs x 8
30lbs x 8
Notes: the program reads for db RDL so i have been doing BB but i was thinking between conv DL, pause DL, and SLDL, adding bbRDL may be too much hip hinging. therefore i switched back to the recommended dumbell single leg version, much like the single leg split squat i am doing for my squat hypertrophy. i like it but i need heavier dumbells as 30s are too light.
Touch & Go Bench Press
235lbs x 2 @ 5
225lbs x 4 @ 5
225lbs x 4 @ 6
Total x Stress: @ 1.13,
Notes: pretty easy
Chins
x 5
x 5
x 5
***Week 3 over. Now on to the attack week of the Build Block. RPE goes up a bit on top singles but not much else changes. Next block is the Perform block and may have more volume, I have not peeked at it yet.
2/22
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 223
waist: 40"
Saturday, Feb 24th, 2024
DDS C1 - Build Block, Attack Week
Squat with Belt
365lbs x 1 @ 8
315lbs x 3 @ 6
315lbs x 3 @ 6
Total x Stress: @ 1.37,
Notes: These felt a little heavier than i would like. really focusing on execution of the movement, balance, and explosiveness. drop sets done fairly far from failure
High Bar Squat
225lbs x 6 @ 6
225lbs x 6 @ 6
Notes: really focusing on controlled, mind-muscle connection. should go up in weight next block
Tempo Bench Press
235lbs x 1 @ 6
225lbs x 4 @ 7
Push Up with Feet Up
x 12
x 12
*** Going to the Avs game tonight with some friends. Its an opportunity to bust out my new Makar jersey. Gonna get some chicken and a few beers first. I need to be very careful with beer as just one or two feels really nice but any more tends to give me anxiety and insomnia.
Sunday, Feb 25th, 2024
DDS C1 - Build Block, Attack Week
Deadlift (conv)
405lbs x 1 @ 8
350lbs x 3 @ 6
350lbs x 3 @ 7
Total x Stress: @ 1.43,
Notes: top single moved well but i felt a little rusty on my positioning
Stiff Leg Deadlift
275lbs x 6 @ 6
275lbs x 6 @ 7
3ct Pause Bench Press
225lbs x 3 @ 7
205lbs x 5 @ 7
Inverted Rows
x 12
x 12
x 12
