355lbs x 1 @ 6
330lbs x 3 @ 7
330lbs x 3 @ 7
330lbs x 3 @ 7
Notes: skill slot. torso more upright, knees more forward, use quads!
Bulgarian Split Squat
95lbs x 8 @ 7
95lbs x 8 @ 7
Notes: growth slot.
Low Pin Bench Press
285lbs x 1 @ 6
265lbs x 3 @ 7
265lbs x 3 @ 7
265lbs x 3 @ 7
Notes: skill slot
Close Grip Bench Press with Feet Up
235lbs x 6 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 8
Notes: growth slot
*** Fine week of training if i may say so myself. tonight i was a little slow since i had to do this at 8p which is usually when im on the couch watching hockey or sleeping, so my body wasnt feeling great, but nothing felt too heavy either. now ill finish the night with an almond milk whey protein shake and some Avalanche playoff hockey. Im going to the game with my old lady sunday. ill wear my Makar jersey and she will wear her Nitchuskin one and Ball arena is gonna be rocking
405lbs x 1 @ 8
375lbs x 2 @ 7
375lbs x 2 @ 7
375lbs x 2 @ 7
Total x Stress: @ 2.07,
Central x Stress: @ 2.51
Notes: primary slot. pretty fast. happy with how this moved and with the execution of the lift in general
2ct Pause Hip Belt Squat
135lbs x 8 @ 7
135lbs x 8 @ 7
Total x Stress: @ 1.21,
Central x Stress: @ 0.68
Notes: growth slot. went up 2 reps from last week since i cant go up in weight. getting more comfortable with this movement. quad burn!
Tempo Bench Press
275lbs x 1 @ 7
255lbs x 3 @ 7
255lbs x 3 @ 7
Total x Stress: @ 1.54,
Central x Stress: @ 1.67
Notes: skill slot. went well. bench is doing great on 3x per week frequency at this dose.
Inverted Rows
x 10
x 10
x 10
Total x Stress: @ 0,
Central x Stress: @ 0
Notes: upper back growth
*** Session went really well. Avs game yesterday was crazy awesome! I did have some slight anxiety last night, which isnt completely uncommon after a busy day, especially a socially busy day.
Wednesday, May 1st, 2024
DDS C2, Perform Block, Climb Week
Deadlift (conv)
435lbs x 1 @ 8
405lbs x 2 @ 7
405lbs x 2 @ 8
405lbs x 2 @ 8
Total x Stress: @ 2.24,
Notes: primary slot. top single moved well. i focused on bracing and got real tight before i initiated the pull, then gave myself permission to explode
Romanian Deadlift
285lbs x 6 @ 7
285lbs x 6 @ 7
Notes: growth slot
1ct Pause Bench Press
315lbs x 1 @ 8
290lbs x 2 @ 7
290lbs x 2 @ 7
290lbs x 2 @ 7
Total x Stress: @ 2.01,
Notes: primary slot. well i think this single proves that my bench is blowing up.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot iso
*** I enjoyed this session although I had a really busy day and had to lift at 7pm after dinner which is not ideal since thats when im usually winding down for the night. oh well, lifts went well and I felt ok, just was farting a lot so good thing i have a home gym.
Friday, May 3rd, 2024
DDS C2, Perform Block, Climb Week
Tempo Squat
375lbs x 1 @ 8
325lbs x 3 @ 7
325lbs x 3 @ 7
325lbs x 3 @ 7
Notes: skill slot. slow today
Bulgarian Split Squat
95lbs x 8 @ 8
95lbs x 8 @ 8
Notes: growth slot iso.
Low Pin Bench Press
300lbs x 1 @ 8
265lbs x 3 @ 7
265lbs x 3 @ 7
265lbs x 3 @ 7
Notes: skill slot. overshot top single a little.
Close Grip Bench Press with Feet Up
235lbs x 6 @ 7
235lbs x 6 @ 7
235lbs x 6 @ 7
Notes: growth slot. feet up no arch close grip.
*** Tough day today, wasn’t really mentally there and felt lethargic and weak BUT it was a real good week of training. I need 2 days off and next week is the attack week, so I aim to hit top singles @9.
Trying to be a good boss and offer health insurance premiums to my staff so they stick around. Didnt do my homework enough and realized after I committed to them just how expensive its gonna be. Fuck…I wish I thought shit through better.
Monday, May 6th, 2024
DDS C2, Perform Block, Attack Week
Squat with Belt
415lbs x 1 @ 9
365lbs x 2 @ 8
365lbs x 2 @ 8
365lbs x 2 @ 8
Total x Stress: @ 2.35,
Notes: primary slot. top single slow and grindy, i raised my chest too early and it killed my hip drive. alos just felt a little slow and beat up in general. it was the heaviest ive gone in over a year though, so thats cool.
2ct Pause Hip Belt Squat
135lbs x 8 @ 7
135lbs x 8 @ 7
Notes: growth slot. saying goodbye to these.
Tempo Bench Press
285lbs x 1 @ 8
255lbs x 3 @ 8
255lbs x 3 @ 8
Notes: skill slot. alos a little slower than id like. did not feel the usual pop off the chest.
Inverted Rows
x 10
x 10
x 10
Notes: upper back growth
*** Just felt wiped for some reason. maybe i blew my load last week during the last climb week. i did hit singles @ 8 so thats pretty much an attack week for me. going forward i will ask for 5,6,7,8 so i end attack week on @8’s. I dont seem to do well above 8 and i dont seem to do well with back to back weeks of 8+ intensity on SBD. even my delt is feeling a little dull ache. so…ill keep open the idea of still hitting a DL single and Bench single @9 to match the squat @9 today but it may not be the load i was hoping for.
Wednesday, May 8th, 2024
DDS C2, Perform Block, Attack Week
Deadlift (conv)
445lbs x 1 @ 9
395lbs x 2 @ 8
395lbs x 2 @ 8
395lbs x 2 @ 8
Total x Stress: @ 2.44,
Notes: primary slot. moved ok. betterthan squats this week. low back is fatigued.
Romanian Deadlift
275lbs x 6 @ 7
275lbs x 6 @ 7
Notes: growth slot. lowered the weight a bit due to fatigue
1ct Pause Bench Press
320lbs x 1 @ 9
285lbs x 2 @ 8
285lbs x 2 @ 8
285lbs x 2 @ 8
Total x Stress: @ 2.48,
Notes: primary slot. moved ok. not as good as last week. thats alright.
2" Deficit Push Up
x 10
x 10
x 10
Notes: growth slot
*** Lots of low back and delt fatigue this week. Last weeks climb week with top singles @8 was my peak. Suppose to be this week, but I can tell im flat. I am resubmitting for next cycle tonight and will ask for a slightly more conservative top single load/rpe progression. All in all, it was a good cycle, made double digit improvements in all 3 lifts E1RM. Last weeks singles were crisp and fast. I am gonna take a rest day friday instead of doing session 3 (its the last session of the cycle and its just skill slots, no comps.) I think an extra couple days rest is in order.
just checking in, taking the week off. my low back was really tight/achey/weak after that last 8 week cycle and motivation has been low. plus my wife is out fo town on a work trip so i have the kids alone and im working on a bunch of home improvement projects at the moment. one week of rest already low back feels so much better and im getting some motivation back. i will start C3 next monday with some minor changes to the skill and growth slots but keeping the basic structure the same since it worked. i just need to find a way to manage low back and delt fatigue and joint inflammation. i may need to focus more of my volume on growth slots or very moderate-low load skill slots. also i do think there is something about absolute load threshold. as i get to a certain load, regardless of how adapted or able i am to handle the load, it seems to wreak havoc on the low back and shoulder joints. these loads are conveniently 405 and 315 right now. so i may need to wave load the top singles to avoid frequent exposures to those loads i am not tolerating well consistently.
Monday, May 20th, 2024
DDS C3: Build Block, Intro Week
Squat with Belt
315lbs x 1 @ 5
275lbs x 6 @ 6
Total x Stress: @ 0.64
Notes: primary slot. a little rusty, but easy
Hack Squat
95lbs x 6 @ 5
90lbs x 6 @ 5
Notes: growth slot. foam roller between back and wall, barbell held by hands w straps under legs 1st set, DBs 2nd set. I liked the DBs but I dont have heavy enough to progress so ill use BB
Tempo Bench Press
215lbs x 2 @ 5
185lbs x 6 @ 6
Notes: skill slot.
Dumbbell One Arm Row
45lbs x 12 @ 7
45lbs x 12 @ 7
Notes: upper back growth slot. damn i havent done high rep anything and these made me want to puke
*** I took the last week off for a number of reasons. I noticed my achy delt has resolved and my low back is 95% better. These were intro week loads, so not very challenging, but overall I didnt feel like I lost much and I physically feel much better. Good day 1 of Cycle 3.
Friday, May 24th, 2024
DDS C3: Build Block, Intro Week
High Bar Squat
275lbs x 3 @ 5
235lbs x 7 @ 6
Notes: skill slot/growth slot mix - labeled as skill but i dont think the stance coorelates well to my competition stance and i do feel good quad activation here. either way im trying to limit axial loading, specifically any kind of bent over axial loading due to chronic low back issues.
Bulgarian Split Squat
60lbs x 8 @ 7
65lbs x 8 @ 7
Notes: growth slot. quads. love these. first set DB, second set BB.
Low Pin Bench Press
215lbs x 3 @ 5
185lbs x 6 @ 6
Notes: skill slot.
Close Grip Bench Press with Feet Up
185lbs x 6 @ 7
185lbs x 6 @ 7
Notes: growth slot.
*** Good first week of Cycle 3. Looked real easy on paper but was a decent amount of work, I can tell. Looking forward to increasing the volume and intensity in the coming weeks of this build block. 4 day weekend for the kids, followed by a few more days of school then I get to keep them busy all summer while trying to get some work done. It gives me physical anxiety to think about it.
Monday, May 27th, 2024
DDS C3: Build Block, Climb Week
Squat with Belt
345lbs x 1 @ 6
315lbs x 5 @ 7
315lbs x 5 @ 7
Total x Stress: @ 1.57,
Notes: primary slot.
Hack Squat
105lbs x 6 @ 8
105lbs x 6 @ 8
Notes: growth slot. foam roller between back and wall and holding BB under legs.
Tempo Bench Press
225lbs x 2 @ 7
205lbs x 5 @ 7
205lbs x 5 @ 7
Notes: skill slot.
Dumbbell Row
45lbs x 12 @ 8
45lbs x 12 @ 8
45lbs x 12 @ 8
Notes: upper back growth. did some chins before to make this a littel harder since they are the heaviest DBs I have.
Wednesday, May 29th, 2024
DDS C3: Build Block, Climb Week
Deadlift (conv)
385lbs x 1 @ 6
345lbs x 5 @ 7
345lbs x 5 @ 7
Total x Stress: @ 1.45,
Notes: primary slot. went well, back feels good.
Glute Ham Raise
25lbs x 8 @ 7
25lbs x 8 @ 7
Notes: growth slot.
1ct Pause Bench Press
265lbs x 1 @ 6
245lbs x 5 @ 7
245lbs x 5 @ 7
Total x Stress: @ 1.66,
Notes: primary slot. easy
Dumbbell Flies
35lbs x 8 @ 8
35lbs x 8 @ 8
35lbs x 8 @ 8
Notes: growth slot iso. pec burn
*** Last day at school for the kids. Its a half day actually so they will be home in a couple hours, then iIl have them all summer long. Of course I love them but they are a lot of work and stressful. I am always happy when school starts back up in the fall.
*** Ive had a strange car abandoned in front of my home/mailbox for a bit now. Last week I had PD tow it. After a couple days it magically re apperead again. Pretty sure I have a vindictive neighbor thats pissed I had it towed. Its strange though bc its none of my neighbors in the culdasaq so someone is walking a little bit to leave it in front of my house. I sure love people.
Friday, May 31st, 2024
DDS C3: Build Block, Climb Week
High Bar Squat
300lbs x 3 @ 6
275lbs x 4 @ 7
275lbs x 4 @ 7
Notes: skill slot.
Bulgarian Split Squat
65lbs x 8 @ 8
65lbs x 8 @ 8
Notes: growth slot iso. balance was a bitch today so these were goofy
Low Pin Bench Press
235lbs x 3 @ 6
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot
Close Grip Bench Press with Feet Up
195lbs x 6 @ 7
195lbs x 6 @ 7
195lbs x 6 @ 7
Notes: growth slot main. superset with some chins ups
*** today is day 1 with no coffee/caffeine. we will see how long i can last. really need to either quit or go decaf though, makes me anxious, jittery and confrontational.
Monday, Jun 3rd, 2024
DDS C3: Build Block, Climb Week
Squat with Belt
355lbs x 1 @ 7
315lbs x 5 @ 6
315lbs x 5 @ 7
Total x Stress: @ 1.64,
Notes: primary slot. felt great, no back pain. ive just decided to embrace my style that feels comfortbale, which is being very bent over and hip dominant
Hack Squat
105lbs x 8 @ 8
105lbs x 8 @ 8
Notes: growth slot. may increase weight next time.
Tempo Bench Press
235lbs x 2 @ 7
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot
Dumbbell Row
45lbs x 12 @ 7
45lbs x 12 @ 7
45lbs x 12 @ 7
Notes: growth slot. too light, took no rest between arms to make it harder.
*** Good session,got a little strength practice along side some higher rep, muscle pump - cardio type. worked up a good sweat. dont know what it is about people lately douche at the farmers market asked my wife for a signature on some animal petition and when she said no thank you he proceeded to tell her that she is sending a bad message to her kids by not listening to him and that we were bad people for not caring about animals. my wife handled it well and just ignored it, i couldnt hold my tongue or middle finger back. unfortunatley i should have just laughed it off and told my boys that some people were just rude and its best to ignore them. instead they got to see me lower myself to that losers level. live and learn.
Wednesday, Jun 5th, 2024
DDS C3: Build Block, Climb Week
Deadlift (conv)
395lbs x 1 @ 7
355lbs x 5 @ 7
355lbs x 5 @ 7
Total x Stress: @ 1.82,
Notes: primary slot. keeping glutes tigiht the whole movement. grip hard on the bar and stay tight.
Glute Ham Raise
25lbs x 8 @ 8
25lbs x 8 @ 8
Notes: growth slot
1ct Pause Bench Press
270lbs x 1 @ 7
245lbs x 6 @ 7
245lbs x 6 @ 7
Total x Stress: @ 2.13,
Notes: primary slot
Dumbbell Flies
30lbs x 8 @ 6
30lbs x 8 @ 7
30lbs x 8 @ 7
Notes: growth slot iso. dropped down to 30’s since last week i had serious DOMS from these
*** Done at 9am, now I can focus on taking care of the kids the rest of the day. Added bonus is that it is cool in the garage in the mornings still.
Friday, Jun 7th, 2024
DDS C3: Build Block, Climb Week
High Bar Squat
315lbs x 3 @ 8
275lbs x 4 @ 7
275lbs x 4 @ 7
Notes: skill slot
Bulgarian Split Squat
60lbs x 8 @ 7
60lbs x 8 @ 7
Notes: growth slot
Low Pin Bench Press
250lbs x 3 @ 8
215lbs x 5 @ 7
215lbs x 5 @ 7
Notes: skill slot
Close Grip Bench Press with Feet Up
205lbs x 6 @ 7
205lbs x 6 @ 7
205lbs x 6 @ 8
Notes: growth slot main
*** decent morning session. ive been noticing im more and more sensitive to certain foods like wheat and pasta…they make me tired and groggy and bogged down. Oats and rice seem to make me feel much lighter and better. also, i need to eat more veggies and include more lean meats like fish and chicken and eggs and lean beef and even some milk every now and then. next week is the attack week of the build block so i will be hitting some baseline numbers @8, conservatively 365,275,405. now to the pool with the kids.
