3/26/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 224
waist: 39.5"
Wednesday, Mar 27th, 2024
DDS C2, Build Block, Climb Week
Deadlift (conv)
370lbs x 1 @ 7
335lbs x 5 @ 7
335lbs x 5 @ 7
Total x Stress: @ 1.89,
Notes: primary slot. push through the floor but be patient. everything is tight. i need a little work on getting a tighter setup and pulling out the slack
Romanian Deadlift
205lbs x 6 @ 6
205lbs x 6 @ 7
Notes: growth slot. to floor. big stretch. low back and hams. can go up next time
1ct Pause Bench Press
260lbs x 1 @ 7
235lbs x 5 @ 6
235lbs x 5 @ 7
Total x Stress: @ 1.79,
Notes: primary slot. squeeze bar and stay tight, big arch big legs. went better than expected, i exceeded the top range for my single @7
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot iso. deep stretch, pause at bottom. i like these
*** session went really well. i sat on my ass a lot today, but at least i did this (and a dog walk)
3/28/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 226
waist: 40"
Friday, Mar 29th, 2024
DDS C2, Build Block, Climb Week
Tempo Squat
300lbs x 3 @ 6
275lbs x 5 @ 7
275lbs x 5 @ 7
Notes: skill slot. 3ct descent then accelerate into hole. these arent my favorite. i think i get a better training result from pauses or pins. however, i am doing these for the novelty and to work on exploding out of the hole.
Bulgarian Split Squat
70lbs x 8 @ 8
70lbs x 8 @ 8
Notes: growth iso slot. forward knee travel and upright torso to target quads. i actually really like these even though they are hard in a weird way. i tried one set with dumbells and no thanks
Low Pin Bench Press
245lbs x 3 @ 6
225lbs x 7 @ 7
225lbs x 7 @ 7
Notes: skill slot. drive upper back into bench. crazy how these have a higher E1RM than comp bench. since i got my new REP bench, it sits a little higher and i can actually do low pin bench to the perfect ROM
Bench Press with Feet Up
215lbs x 6 @ 8
215lbs x 6 @ 8
215lbs x 6 @ 8
Notes: growth slot. flat back and closer grip. tough. supersetted some bicep curls in there too so i could use my new dumbells
*** Really good week of training. perfect transition from intro week. I think this amount of training stress is a better fit than last cycle at this point. having a day off in between sessions seems to help. and only having one pulling day seems to keep my low back joints happier.
*** My new bench is awesome, great quality. So are the Jcups. Makes me want to buy a rack from REP. yep.
Monday, Apr 1st, 2024
DDS C2, Build Block, Climb Week
Squat with Belt
365lbs x 1 @ 8
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 1.93,
Notes: primary slot. felt strong and quick. very happy. probably not a true @8, but in my head a triple at that weight would be pretty close right now
2ct Pause Hip Belt Squat
135lbs x 6 @ 7
135lbs x 6 @ 7
Notes: growth slot. used a slow tempo and pause to make the sets @7 since this is the max weight I can load. these nay be agrevating my low back joints, not sure yet.
Tempo Bench Press
245lbs x 2 @ 7
225lbs x 5 @ 7
225lbs x 5 @ 7
Total x Stress: @ 1.9,
Notes: skill slot. 3 count tempo with a pause on chest.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth. wide grip, touch chest to bar, elevated feet.
*** My new J cups and bench from REP are awesome and they make benching more fun. My low back has been bugging a little, just feels out of alignment or something. Not affecting my lifting at all, its more when im leaning over to pick something up, or leaning to the side or something. I dont even think its related to training, i think its just part of the human condition.
*** New wood floors are 50% done. Never moving again.
4/2/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 226
waist: 39.5"
Wednesday, Apr 3rd, 2024
DDS C2, Build Block, Climb Week
Deadlift (conv)
405lbs x 1 @ 8
350lbs x 5 @ 7
350lbs x 5 @ 7
Total x Stress: @ 1.94,
Notes: primary slot. push floor away from you with feet. keep tight lats and keep bar close to legs. top single was nice. 10 pounds over the recommended load today.
Romanian Deadlift
225lbs x 6 @ 7
225lbs x 6 @ 7
Notes: growth slot. to floor with a controlled eccentric. considering adding a deficit to get more hamstrings. these tend to be more of a lower back movement and im really trying for the hamstrings
1ct Pause Bench Press
295lbs x 1 @ 8
255lbs x 5 @ 7
255lbs x 5 @ 7
Total x Stress: @ 1.94,
Notes: primary slot. index on rings. so, recommended single @8 was 275. i did it and filmed it, watched it, and said “no way can i rate this an 8, if any of my exodus bros see it they wont take my rpe scale seriously anymore.” so i meant to put on 5’s and do 285. the second i unracked it i knew it was more than 285 but i went with it and actually it probably made it closer to an @8 than had i stuck with the 285. sooooo, i went 20 pounds over the recommended top load today. actually pretty happy with how it turned out.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth iso slot. max depth and stretch. use pushups handles on plyboxes for max defecit. serious pump! i can see why body builders walk around the gym like douchebags.
*** things are feeling good right now. its hard to pinpoint why. i made the switch to cycle 2 3 weeks ago after battling some serious low back weakness/fatigue. i went to a 3 day per week setup which i do think has helped, but in doing so i have dropped the total dose, which may have had some short term benefit, but may also have some long term negatives as well. am i feeling good bc the previous cycle potentiated the present gains, even though i ran into excess fatigue? is the change from a 4 to 3 day sort of acting as a mini taper? hard to tell, but i am going to operate on the assumption that, at least for the time being, having less stress is better. until the data shows me otherwise i guess.
4/4/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 224
waist: 39"
Friday, Apr 5th, 2024
DDS C2, Build Block, Climb Week
Tempo Squat
315lbs x 3 @ 7
275lbs x 4 @ 6
275lbs x 4 @ 7
Total x Stress: @ 1.37,
Notes: skill slot. accelerate out of the hole but dont lose tightness. went well.
Bulgarian Split Squat
75lbs x 8 @ 8
75lbs x 8 @ 8
Notes: growth slot. bb. forward knee travel and upright torso.
Low Pin Bench Press
260lbs x 3 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 7
Total x Stress: @ 1.84,
Notes: skill slot. pins set right at chest level. working on bar path and tightness, also bulldog grip.
Close Grip Bench Press with Feet Up
225lbs x 6 @ 8
225lbs x 6 @ 8
225lbs x 6 @ 8
Notes: growth slot main. no arch, max ROM for hypertrophy. these were hard! need to rest 5 minutes between sets next time. max pump, can barely move my arms
*** I really like these movements i did today. Split squats are starting to feel good, and I think as I go up in weight they will start helping my quads grow.
*** I can tell this cycle has helped me with some upper body gainzz. Im looking bigger in my reflections and in the mirror, my shoulders and chest. My son told me I was looking big. normally i dont pay attention to my asthetics much. I guess this is the place to brag, if im gonna.
Monday, Apr 8th, 2024
DDS C2, Build Block, Attack Week
Squat with Belt
395lbs x 1 @ 9
330lbs x 4
330lbs x 4
Notes: primary slot. I felt like I was shifting the load to the hip extensors (good morning it) but after video review, it doesnt look too bad
2ct Pause Hip Belt Squat
135lbs x 6
135lbs x 6
Notes: growth slot. used a slow tempo and pause
Tempo Bench Press
255lbs x 2 @ 8
225lbs x 5
225lbs x 5
Notes: skill slot. 3 count tempo with a pause on chest.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth. wide grip, touch chest to bar, elevated feet.
*** Good session, 395 went fairly easy but I called it a 9 since there was a little grind through the sticking point. A double would have been about all so I think im pretty close on that rating. still sticking with hip belt squats for now even though they are a pain in the ass. I really dont want to switch movements mid cycle. I want as much diagnostic clarity as possible after its done so I can make minimal but profound changes.
4/9/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 225
waist: 39.5"
Wednesday, Apr 10th, 2024
DDS C2, Build Block, Attack Week
Deadlift (conv)
435lbs x 1 @ 9
365lbs x 4
365lbs x 4
Notes: Primary slot. went 10 lbs over the top end suggested range bc its attack week and i was feeling strong. glad i did bc i think this was the right rpe call. working on patience off the floor. grip bar hard and push with the quads put dont extend the knees too soon or it turns into a stiff leg rack pull
Romanian Deadlift
245lbs x 6
245lbs x 6
Notes: growth slot. easy. will go up. widened stance and grip a bit to emphasize hip extensors instead of low back
1ct Pause Bench Press
305lbs x 1 @ 9
260lbs x 5
260lbs x 5
Notes: primary slot. hell yea. i have 3 wheels in me right now guarantee. bench seems to be doing the best right now.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot iso. max pec stretch and pump! holy shit these are crazy. two plyo boxes plus the pushup handles and legs elevated on bench make this killer.
*** superset some db curls w/pushups. might as well try to get some arms for once. never trained them really so i suspect i could make some newby gains maybe the wife will dig
*** going to the AVS game with the fam this sat against Winnipeg. Go Avs! Mackinnon for Hart trophy!
*** E1RMs this bloc : 415, 320, 455
4/11/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 226
waist: 39.5"
Friday, Apr 12th, 2024
DDS C2, Build Block, Attack Week
Tempo Squat
330lbs x 3 @ 8
285lbs x 4
285lbs x 4
Notes: skill slot. felt great. awesome quad mind connection. felt explosive on the ascent. good mid foot balance the whole session
Bulgarian Split Squat
85lbs x 8
85lbs x 8
Notes: growth slot iso. well these really fry the quads even though they are light. they are still clumsy but i am liking them.
Low Pin Bench Press
275lbs x 3 @ 8
245lbs x 5
245lbs x 5
Notes: skill slot. bull dog grip
Close Grip Bench Press with Feet Up
225lbs x 6
225lbs x 6
225lbs x 6
Notes: growth slot. tough with the close grip, flat back and feet up
***great attack week of training. end of build block. moving on to perform block, next week will be an intro/less stress.
Monday, Apr 15th, 2024
DDS C2, Perform Block, Intro Week
Squat with Belt
355lbs x 1 @ 6
340lbs x 2
Notes: primary slot. working on keeping the knees out in front a little longer on the ascent. in other words, being a little patient out of the hole and letting the quads work rather than bailing right away to let the hip extensors take over.
Tempo Hip Belt Squat
135lbs x 6
135lbs x 6
Notes: growth slot. tempo and pause to make these hard enough.
Tempo Bench Press
240lbs x 1 @ 5
230lbs x 3
Notes: skill slot
Inverted Rows
x 10
x 10
Notes: upper back growth
*** First week of 2nd block of this cycle. Intro week, nice and easy.
4/16/24
Conditioning
Treadmill / airdyne intervals - 30 minutes @ rpe 6
bodyweight: 227
waist: 39.5"
might get rid of the treadmil, its in bad shape. i want to move the airdyne into the garage gym anyway so i can warmup with that easier before training. then i can convert the treadmil room into a bad ass old man office with a recliner and fireplace and old school honey oak desk.
Wednesday, Apr 17th, 2024
DDS C2, Perform Block, Intro Week
Deadlift (conv)
385lbs x 1 @ 6
365lbs x 2 @ 6
Notes: primary slot. easy. need technique practice.
Romanian Deadlift
245lbs x 6 @ 6
245lbs x 6 @ 7
Notes: growth slot
1ct Pause Bench Press
270lbs x 1 @ 6
260lbs x 2 @ 6
Notes: primary slot. easy
2" Deficit Push Up
x 10
x 10
Notes: growth slot iso
Friday, Apr 19th, 2024
DDS C2, Perform Block, Intro Week
Tempo Squat
335lbs x 1 @ 5
315lbs x 3 @ 6
Notes: skill slot. kept knees forward longer, seemed stronger on the top part of the ascent but felt like a little more struggle getting out of the hole than usual.
Bulgarian Split Squat
85lbs x 8 @ 7
85lbs x 8 @ 7
Notes: growth slot. getting better at these and they make my quads pumped.
Low Pin Bench Press
265lbs x 1 @ 5
245lbs x 3 @ 6
Notes: skill slot. perfect height. was able to keep leg drive and arch the whole ROM
Close Grip Bench Press with Feet Up
225lbs x 6 @ 7
225lbs x 6 @ 7
Notes: growth slot. flat back. why are these so hard!
*** good intro week. easy. low back feeling pretty good. still a little stiff, especially in the morning. looking forward to next weeks increase in set volume and hitting some higher rpe singles.
*** coon got one of my chickens, grabbed it through the metal cage and must have ate it alive. half its carcass was jammed in between the metal wire and all its life blood was drained into the water bucket. coons are evil creatures.
Monday, Apr 22nd, 2024
DDS C2, Perform Block, Climb Week
Squat with Belt
380lbs x 1 @ 7
360lbs x 2 @ 8
360lbs x 2 @ 8
360lbs x 2 @ 8
Total x Stress: @ 1.94,
Notes: primary slot. Use your quads! - these went pretty well, not really explosive but i felt strong and confident. i know that research would say to try to hurry up the descent in order to take advantage of the stretch reflex, but i seem to do better with a slower, more controlled descent.
2ct Pause Hip Belt Squat
135lbs x 6 @ 7
135lbs x 6 @ 7
Notes: growth slot. slow tempo and pause at bottom. let knees travel forward and keep torso upright. - video on these to show yall how goofy they are. BUT i did clean it up on the 2nd set by using a hoodie wrapped around my waist and turned forward to add extra padding between the chains and my skin. Also, more importantly, for the 2nd set I never fully extended my quads at the top, rather i kept constant tension on the quads for the entire 6 reps and that seemed much better for hypertrophy
Tempo Bench Press
260lbs x 1 @ 6
245lbs x 3 @ 7
245lbs x 3 @ 7
Notes: skill slot. push it on the drop sets. - bench is going great, im getting stronger on every slot.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth. - got a good stretch but i think i favor chins to theses
*** low back was trashed after sitting on my ass all weekend watching hockey. it seized up on me sunday and i was walking like an old ass man. my wife was like “uh oh now how are you gonna lift?” and i just figured i would start with the bar and do what i could. ended up just fine and actually feels better now that i did something other than sitting on my fat old ass.
videos:
Wednesday, Apr 24th, 2024
DDS C2, Perform Block, Climb Week
Deadlift (conv)
415lbs x 1 @ 7
395lbs x 2 @ 8
395lbs x 2 @ 8
395lbs x 2 @ 8
Total x Stress: @ 1.99,
Notes: primary slot. be patient off the floor and stay over the bar. - these dont feel fast, but they dont feel super hard either. just seems like pulling is a little slower than squat and bench for some reason.
Romanian Deadlift
275lbs x 6 @ 7
275lbs x 6 @ 7
Notes: growth slot - using as much hamstrings as possible
1ct Pause Bench Press
295lbs x 1 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 7
280lbs x 2 @ 8
Total x Stress: @ 1.86,
Notes: primary slot. - top single went pretty fast and easy. drop sets 1 and 2 went fast and easy. 3rd drop set slowed down a little.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot.
*** i felt good today, session went well. my low back kills me when i stand up after sitting down, or when i bend to the side, but for some reason i can pull 415 off the ground with no pain or problem. bench was easy. wife moved my airdyne into the garage next to the gym so now its apart from the treadmil, which means i would have to walk back in through the house to do my airdyne/treadmil intervals for cardio. seeing as though im looking for any excuse to not have to do cardio, this just wont work for my schedule lol. i still go on 30 minute walks pretty much every day so that helps loosen up the body.
video:
