Dozer's Training Log

Other Discussions Training Logs
21
Mon
w11/d1 (12w STR)

10/12/18
BW: 90.3 (199.4lbs)		 Tu
w10/d2 (12w STR)

11/12/18
 Wed
w11/d3 (12w STR)

12/12/18
 Th - GPP
w11/d4 (12w STR)

13/12/18
 Fri
w11/d5 (12w STR)

14/12/18
 Sat
w11/d6 (12w STR)

15/12/18
Comp. SQ
150x1 @8
157.5x1 @8.5
160x1 @9
147.5x3 @8
147.5x3 @8.5
147.5x3 @9
147.5x3 @9

3min rest

VOL: 15 (7 sets)
INT: 90.6 %

(E1RM: 166.6)		 none Comp. DL
177.5x1 @7.5
185x1 @9
163.75x3 @7.5
163.75x3 @7.5
163.75x3 @7.5



3min rest

VOL: 11 (5sets)
INT: 88.4%

(E1RM: 192.7)		 Lat.Pulldown (5m)
70x15,8 @7,8
60x8 @8
50x12,10,8 @7,8
45x15 @6




20s rest

(TATAL REPS: 76)		 Pin SQ, no belt
141.25x1 @8
136.25x3 @9
128.75x3 @8.5
128.75x3 @9




3min rest

VOL: 10 (4sets)
INT: 89.5%

(E1RM: 153.5)		 none
TnG BP
110x1 @7
113.75x1 @8
117.5x1 @8.5
111.25x3 @9
108.75x3 @9
106.25x3 @8.5

3min rest

VOL: 12 (6sets)
INT: 90.2%

(E1RM: 125)		 none Comp. BP
113.75x1 @7
117.5x1 @8.5
111.25x2 @7
111.25x2 @8.5
111.25x2 @8


3min rest

VOL: 8 (5sets)
INT: 89.8%

(E1RM: 125)		 Hollow body hold (5m)
38s x3
(knees extended, arms forward)
38s x2
(knees bent @90deg, arms forward)

20s rest
 Pin BP
110x1 @7
116.25x1 @7
121.25x1 @8
117.5x3@9
111.25x3 @8


3 min rest

VOL: 9 (5sets)
INT: 89%

(E1RM: 131.8)		 none
2ct Pause BP
95x4 @8
97.5x4 @9.5
92.5x4 @9.5
87.5x4 @10
80x4 @8

3min rest

VOL: 20 (5sets)
INT: 86.6%

(E1RM: 110.8)		 none 2ct Pause SQ, no belt
115x4 @7
120x4 @8
126.25x4 @9
120x4 @7.5
120x4 @7.5

3min rest

VOL: 20 (5sets)
INT: 83%

(E1RM: 146.8)		 Rope Pushdowns
35x14 @8
35x12 @8
30x15 @8



1min rest		 2” deficit DL, no belt
146.25x4 @7
153.75x4 @9
146.25x4 @7.5
146.25x4 @8


3min rest

VOL: 16 (4sets)
INT: 83.2%

(E1RM: 178.7)		 none
none Hammer Curls
18x12 @8
16x15 @7.5
16x12 @8

1min rest
 Barbell Curl
37.5x14 @8
32.5x15 @8
32.5x12 @8

Rest between SQ sets		 none
none
LISS Cardio (30min)
Treadmill
15% incl.
Avrg speed 3.26kph
130-140bpm


 Triceps Pushdowns
45x12 @8
40x12 @8
35x15 @8

Rest between DL sets		 none

sRPE: @7.5
sLength: 1h 30m
sRPE: @7.5
sLength: 1h 40m
sRPE: @6
sLength: 1h
sRPE: @8
sLength: 2h
Notes:
SQ) Squats were too deep. CUT DEPTH NEXTTIME! Had some left knee aches going into the SQs but they were tolerable. After warmups they didn’t go away but they didn’t inscrease also. Almost forget about them mid-backoffs.
Did a 3rd back off because prescription was 3x3 @9 and I did an @8.

BP) Do not relax @ the bottom for a rebound off the chest! Tighter at bottom ! Squeeze and control!

*Start with a weight that is @6 -6.5, just a bit under the estimated @7 for the lift. This will ensure you don’t miss the prescribed @7s like what happened on the 2ct BP		 Notes:…
** …**
 Notes:
DL) Try speeding up the lift.

BP) Need to pause more on the chest – borderline TnG atm. Bounce and pause issues.

SQ) Knees more forward, bend over more while vigorously focusing on mid-foot kinda made the lift easier.

 Notes:
Easy and fast workout…		 Notes:
SQ) A bit of relaxation of the quads in the bottom, on the last rep of 2nd set. Hips went back instead of up on the ascent. Was a bit over my toes on most of the sets.

BP) No issues

DL) On top of 1 plate

Arms) Did Curls between SQ sets and Triceps between DL sets.


 Notes:…

SQ (weekly): (comp.SQ + 2ctPauseSQ + Pin SQ)
Total Volume: 45reps,16sets
Average Intensity: 87.7%

BP (weekly): (comp.BP + TnG BP + 2ct Pause BP + Pin BP)
Total Volume: 49reps, 21sets
Average Intensity: 88.9%

DL (weekly): (comp.DL + 2” Deficit DL)
Total Volume: 27reps, 9sets
Average Intensity: 85.8%

22
Mon
w12/d1 (12w STR)

17/12/18
BW: 90.6 (200lbs)		 Tu
w12/d2 (12w STR)

18/12/18
 Wed
w12/d3 (12w STR)

19/12/18
 Th - GPP
w12/d4 (12w STR)

20/12/18
 Fri
w12/d5 (12w STR)

21/12/18
 Sat
w12/d6 (12w STR)

22/12/18
Comp. SQ
152.5x1 @7
157.5x1 @8
162.5x1 @9
150x3 @8.5
150x3 @9

3min rest

VOL: 9 (5 sets)
INT: 90.8 %

(E1RM: 169.3)		 none Comp. DL
180x1 @8
187.5x1 @9
166.25x3 @7
166.25x3 @7
166.25x3 @7

2-3min rest

VOL: 11 (5sets)
INT: 88%

(E1RM: 195.3)		 Lat.Pulldown (5m)
75x13 @8
65x10 @8
55x10 @8
55x8 @7
45x10,8,9 @8,7,7.5

20s rest

(TATAL REPS: 68)		 Pin SQ, no belt
130x1 @7
136.25x1 @8
136.25x2 @9
130x2 @8
130x2 @8.5

3min rest

VOL: 8 (5sets)
INT: 90.6%

(E1RM: 148)		 none
TnG BP
110x1 @7
113.75x1 @8.5
115x1 @8.5
117.5x1 @9
108.75x3 @8
110x3 @8.5


3min rest

VOL: 10 (6sets)
INT: 91.16%

(E1RM: 122.4)		 none Comp. BP
115x1 @7.5
120x1 @9
111.25x2 @8
111.25x2 @8
111.25x2 @8



3min rest

VOL: 8 (5sets)
INT: 90.8%

(E1RM: 125)		 Hollow body hold (5m)
38s x4
(knees extended, arms forward)
68s x1
(knees bent @90deg, arms forward)


20s rest
 Pin BP
115x1 @7
118.75x1 @7
121.25x1 @7.5
123.75x1 @7.5
123.75x2 @9 missgroove
118.75x2 @8.5
118.75x2 @8.5

3 min rest

VOL: 10 (7sets)
INT: 90.6%

(E1RM: 136)		 none
2ct Pause BP
91.25x4 @7
93.75x4 @9.5
90x4 @9
87.5x4 @8

3min rest

VOL: 16 (4 sets)
INT: 84.75%

(E1RM: 106.5)		 none 2ct Pause SQ, no belt
116.25x4 @7
122.5x4 @8
128.75x4 @9
122.5x4 @8.5

3min rest

VOL: 16 (4sets)
INT: 84%

(E1RM: 149.7)		 LISS Cardio (30min)
Treadmill
15% incl.
Avrg speed 3.34kph
130-140bpm



 2” deficit DL, no belt
143.75x4 @7
151.25x4 @8
158.75x4 @9
151.25x4 @8

3min rest

VOL: 16 (4sets)
INT: 83.75%

(E1RM: 184.6)		 none



sRPE: @7
sLength: 1h 20m		 sRPE: @7
sLength: 1h 35m		 sRPE: @6
sLength: 50m		 sRPE: @7.5
sLength: 1h 50m
Notes:
SQ) On the single @9 I lost tightness mid-lift because I exhaled, bar went in front of mid-foot.
Last set of the day I had some balance issues, going over my toes => DO NOT RUSH !!!

BP)

 Notes:
…		 Notes:
DL) Try speeding up the lift.

BP) Setting up back on the bench with my head just a bit outside the bench allowed me
to assume a more better position, try it next time!

SQ).no issues

*Forgot my phone => no videos of the lifts		 Notes:
Easy and fast workout…		 Notes:
SQ) Better. Quads were tighter in the bottom.

BP) 2m rest between singles, miss-grooved, pushed up instead of back

DL) Don’t set too close to the bar, don’t rush the set-up find that mid-foot!

*I had a talk with a friend about sleep apnea and workout went longer that needed.


 Notes:
…

SQ (weekly): (comp.SQ + 2ctPauseSQ + Pin SQ)
Total Volume: 33reps,14sets
Average Intensity: 88.5%

BP (weekly): (comp.BP + TnG BP + 2ct Pause BP + Pin BP)
Total Volume: 44reps, 22sets
Average Intensity: 89.3%

DL (weekly): (comp.DL + 2” Deficit DL)
Total Volume: 27reps, 9sets
Average Intensity: 85.9%

23
Mon
w13/d1 (12w STR)

24/12/18
BW: 89.7 (198lbs)		 Tu
w13/d2 (12w STR)

25/12/18		 Wed
w13/d3 (12w STR)

26/12/18		 Th - GPP
w13/d4 (12w STR)

27/12/18		 Fri – Mock Meet
w13/d5 (12w STR)

28/12/18		 Sat
w13/d7 (12w STR)

29/12/18
Comp. SQ
147.5x1 @7
152.5x1 @8 opener



3min rest

VOL: 2 (2 sets)
INT: 90.5 %

(E1RM: 165.7)		 none Comp. SQ
120x1 @6
135x1 @6
145x1 @6.5 last warm-up


2-3min rest

VOL: 3 (3sets)
INT: 88%

(E1RM: )		 none Comp. SQ
152.5x1 @7 opener
160x1 @8
165x1 @8.5
170x1 @9.5

5-7min rest

VOL: 4 (4sets)
INT: 93.25%

(E1RM: 173)		 none
Comp. BP
106.25x1 @6
112.5x1 @7.5 opener


3min rest

VOL: 1 (1sets)
INT: 91%

(E1RM: 123.6)		 none Comp. BP
100x1 @6
108.75x1 @6.5 last warm-up


3min rest

VOL: 2 (2sets)
INT: 88%

(E1RM: )		 none Comp. BP
115x1 @8 opener
118.75x1 @8.5
122.5x0 @ FAIL

5-7min rest

VOL: 2 (2sets)
INT: 93%

(E1RM: ??)		 none
Comp.DL
170x1 @7
177.5x1 @8.5 opener



3min rest

VOL: 2 (2 sets)
INT: 91.5%

(E1RM: 188.8)		 none Comp. DL
140x1 @6
152.5x1 @6
165x1 @6.5 last warm-up


3min rest

VOL: 3 (3sets)
INT: 88%

(E1RM: )		 none Comp. DL
177.5x1 @8 opener
186.25x1 @9
190x0 @ FAIL
190x1 @10

5-7min rest

VOL: 3 (3sets)
INT: 96%

(E1RM: 190)		 none
none Lat.Pulldown (5m)
75x15 @8
65x8 @8
55x8 @8
45x10,10,10,8 @8

20s rest

(TATAL REPS: 69)		 none none
none Hollow body hold (5m)
38s x5

LISS Cardio (30min)
Stationary bike		 none none
sRPE: @6
sLength: 1h 15m		 - sRPE: @6
sLength: 1h 30m		 sRPE: @7
sLength: 2h
Notes:
Was visiting my parents for Christmas and trained at a new gym.		 Notes:
…		 Notes:
… .		 Notes:
…		 Notes:
SQ) Squat went great. I’m very happy with it.

BP) I probably could have made it if I went for another try but I got angry and just said fuck It. I was trying to stay cool headed and tried to emulate meet behavior and look at the total instead of fixating myself on just one particular lift.

DL) Bar started going down mid-shin cuz I have a tendency to not drive my feet as hard as possible into the floor! On the next attempt I applied maximal force into the ground throughout the whole lift and aimed to move the bar as fast as possible!		 Notes:
…

BW: 90.4 (199.5lbs)
Best SQ: 170 (375lbs)
Best BP: 118.75 (262lbs)
Best DL: 190 (419lbs)
Total: 478.75 (1056.8lbs)
Wilks: 304.93

SQ (weekly):
Total Volume: 9reps,9sets
Average Intensity: 90.6%

BP (weekly):
Total Volume: 5reps, 5sets
Average Intensity: 90.66%

DL (weekly):
Total Volume: 8reps, 8sets
Average Intensity: 91.8%

24
Mon
w1/d1 (4d HT)

31/12/18
BW: 90.4 (199.5lbs)		 Tu
w1/d2 (4d HT)

01/01/19		 Wed
w1/d3 (4d HT)

02/01/19		 Th – Low Stress
w1/d4 (4d HT)

03/01/19		 Fri – Low Stress
w1/d5 (4d HT)

04/01/19		 Sat - GPP
w1/d6 (4d HT)

05/01/19
Comp. SQ
126.25x6 @6.5
132.5x6 @7
138.75x6 @8
138.75x6 @8

3-5min rest

VOL: 24 (4 sets)
INT: 77.25 %

(E1RM: 175.6)		 none Comp. DL
150x6 @6.5
157.5x6 @7
165x6 @7.5
165x6 @8.5

5min rest

VOL: 24 (4sets)
INT: 77%

(E1RM: 214.2)		 HBBQ, no belt
100x6 @6
105x6 @7
110x6 @8


3min rest

VOL: 18 (3sets)
INT: 76.66%

(E1RM: 139)		 Sumo DL, no belt
120x6 @6
130x6 @7
137.5x6 @8


3min rest

VOL: 18 (3sets)
INT: 76.66%

(E1RM: 174)		 Lat.Pulldown (7m)
80x10 @8
70x10 @7
60x8 @8
50x10 @8
50x15,15,15 @6-7 better form

30s rest

(TATAL REPS: 83)
Comp. Press
45x6 @6
47.5x6 @7
50x6 @8
50x6 @8.5

Didn’t track rest

VOL: 24 (4sets)
INT: 77.5%

(E1RM: 62.5)		 none Comp. BP
90x6 @7
92.5x6 @8
92.5x6 @8


5min rest

VOL: 18 (3sets)
INT: 78%

(E1RM: 117)		 Incline BP
70x6 @6
75x6 @7
77.5x6 @8


3min rest

VOL: 18 (3sets)
INT: 76%

(E1RM: 98)		 CGBP
80x6 @6
85x6 @7
87.5x6 @8.5


3min rest

VOL: 18 (3sets)
INT: 77%

(E1RM: 109)		 Hollow body hold (7m)
40s x6




30s rest
DB Flat BP
16x16 @7
16x5,5,5,5,5,5,5,3 (8 sets)

Myo Reps

VOL: 54 (9 sets)
INT: 60%		 none Front SQ
60x14 @7.5
60x5,5,3

Myo Reps

VOL: 27 (4sets)
INT: 60%		 DB Press
12x14 @8
12x4,4,3

Myo Reps

VOL: 25 (4sets)
INT: 60%		 Barbell Row, straps
80x16 @7.5
80x3,3,2

Myo Reps

VOL: 24 (4sets)
INT: 60%		 Barbell Curl
35x13 @8
35x12 @8
30x15 @8

1m rest
none Triceps Pushdowns
35x15 @7.5
35x14 @8
35x12 @9

1m rest
none LISS Cardio (30min)
Treadmill
15% incl.
@3.00 kph
135-140bpm
sRPE: @9
sLength: 1h 15m		 - sRPE: @8.5
sLength: 1h 30m		 sRPE: @6
sLength: 55m		 sRPE: @7
sLength: 40m		 sRPE: @6
sLength: 1h 10m
Notes:
SQ) I felt sick after the last set, very sick, I was feeling nauseous. This affected my rest times and overall preparedness for the next exercises. I was sitting all the time, often taking more than usual rest between sets. The sRPE is a reflection of this. The next day I had noticeable DOMS in my quads and pecks.		 Notes:
All gyms closed, non-working day…		 Notes:
DL) After the last DL set I was feeling terrible, nauseous and dizzy. I had to take long amounts of rest to even attempt my BP warm-ups. This state persisted up until 30 min. I contribute it to the increased volume. The next day I had a severe low back DOMS which was similar in intensity to the post-Mon DOMS.

*I’m going to reduce the volume on my next days and start a low stress week. Atm the increased volume is beating me down and I’m slowly starting to dread my workouts.		 Notes:
SQ) Ribs down! Thumbs around, some slight right wrist pressure after last set. More balance over mid-foot!

BP) Do not stop squeezing the bar!
Incline @ 3rd hole (top-down)
Ass pad @ 2nd hole
Hooks @ 5 holes showing (top-down)
Pins @ 5th hole (bottom-up)

*1st day of a series of low stress workouts. Prescribed reps were x8 but I cut 2 reps and a set @8 out in order to reduce volume. Next week I’ll move to x8 reps and the other week I’ll start the usual program as written		 Notes:
SQ) Sumo definitely involves more quads, lift was slow off the floor and accelerated past the knees. Bar had a tendency to drift away from my shins (a few reps only). Near lockout my fingers are scraping my quads.

BP)

BR)

*I will be treating the sumo DL as my assistance exercise and will slowly develop practice with it. I intend to incorporate it as my main lift later on. In order to see which style allows me to lift more weight I have to train the sumo more.		 Notes:
…
Total Volume: Average I****ntensity: Exercise:
SQ (weekly): 69 reps, 8 sets 71.3% Comp.SQ
Front SQ
HBBSQ
BP (weekly): 78 reps, 13 sets 77.12% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly): 42 reps, 7 sets 76.83% Comp.DL
Sumo DL
Press Supplemental: 79 reps, 13 sets 60% DB BP
DB Press
Pull Supplemental: 24 reps, 4 sets 60% Barbell Row
25
Mon – Low Stress
w1/d1 (4d HT)

07/01/19
BW: 90.57 (199.9lbs)		 Tu – Low Stress
w1/d2 (4d HT)

08/01/19
 Wed – GPP
w1/d3 (4d HT)

09/01/19
 Th – Low Stress
w1/d4 (4d HT)

10/01/19
 Fri – Low Stress
w1/d5 (4d HT)

11/01/19
 Sat - GPP
w1/d6 (4d HT)

12/01/19
Comp. SQ
126.25x6 @6
132.5x6 @6.5
138.75x6 @7.5

3min rest

VOL: 18 (3 sets)
INT: 75.33 %

(E1RM: 180)		 Comp. DL
157.5x6 @6
165x6 @7
172.5x6 @8

3min rest

VOL: 18 (3sets)
INT: 76.33%

(E1RM: 218.3)		 Seated Mach.Row (7m)
40x20,15,12,8 @7.5
35x12,10,12,8 @8


30-40s rest

(TATAL REPS: 97, 8 sets)		 HBBQ, no belt
95x8 @6
100x8 @7
105x8 @8

3min rest

VOL: 24 (3sets)
INT: 70.66%

(E1RM: 141.9)		 Sumo DL, no belt
120x8 @6.5
125x8 @7
130x8 @7 straps

Didn’t track rest

VOL: 24 (3sets)
INT: 70.33%

(E1RM: 183)		 Lat.Pulldown (7m)
80x13 @8
70x10 @8
60x10 @8
50x15,15,12,10,10 @7-8

30-40s rest

(95reps, 8sets)
Comp. Press
48.75x6 @6
51.25x6 @7
53.75x6 @8

Didn’t track rest

VOL: 18 (3sets)
INT: 76.33%

(E1RM: 68)		 Comp. BP
90x6 @6
92.5x6 @7
95x6 @9

3min rest

VOL: 18 (3sets)
INT: 77%

(E1RM: 117)		 Plank (7m)
1.30s
1m x3
30s

30s rest
 Incline BP
70x8 @6.5
71.25x8 @7
73.75x8 @8

3min rest

VOL: 24 (3sets)
INT: 70.66%

(E1RM: 100)		 CGBP
70x8 @7
72.5x8 @8


Didn’t track rest

VOL: 16 (2sets)
INT: 72.5%

(E1RM: 100)		 Hollow body hold (7m)
42s x6



30s rest
DB Flat BP
24x14 @8
24x5,5,2

Myo Reps

VOL: 26 (4 sets)
INT: 58%		 Front SQ
65x14 @8
65x4,4,3

Myo Reps

VOL: 27 (4sets)
INT: 58%		 Preacher Curl
Bar+15 x12 @8
Bar+12.5 x12 @9
Bar+7.5 x15 @7.5

1m rest (Bar ~ 10kg)

(39reps, 3sets)		 DB Press
14x14 @8
14x4,3

Myo Reps

VOL: 21 (3sets)
INT: 58%		 Barbell Row, straps
85x16 @7
85x5,3

Myo Reps

VOL: 24 (3sets)
INT: 55%		 Barbell Curl
35x15 @7
30x14,12 @8
27.5x12 @8

<1m rest

(53reps, 4sets)
Rope Pushdowns
30x15 @8
30x15 @8
30x15 @9

1m rest

(45reps, 3sets)		 Triceps Pushdowns
37.5x15 @8
37.5x13 @8
32.5x13 @8.5

<1m rest

(43reps, 3sets)
LISS Cardio (30min)
Treadmill
15% incl.
@3.2 kph
132bpm
 LISS Cardio (30min)
Treadmill
15% incl.
@3.08 kph
135-140bpm
sRPE: @6.5
sLength: 60m
AU: 390		 sRPE: @7
sLength: 60m
AU: 420		 sRPE: @6
sLength: 75m
AU: 450		 sRPE: @6.5
sLength: 50m
AU: 325		 sRPE: @7
sLength: 55m
AU: 385		 sRPE: @6.5
sLength: 70m
AU: 455
Notes:

* Feeling much better this week. I felt very strong on all lifts. I will continue the program as written from next week on		 Notes:

Awesome workout. No signs of residual fatigue…		 Notes:
** …**		 Notes:
SQ) Some left knee aches but nothing serious, went away the next day. Didn’t get worse during SQs

BP) Do not stop squeezing the bar!		 Notes:
SQ) Next time set up closer to the bar, hips seem to be too low, they rise first on the ascent.

BP)

BR) Stopped my myo reps short because some jackass was right in front of my face waving his crotch…
 Notes:
** …**
Total Volume: Average I****ntensity: Exercise: Acute Workload:
07.01-13.01
SQ (weekly):
69 reps, 10 sets 68% Comp.SQ
Front SQ
HBBSQ		 2425 AU
BP (weekly):
 76 reps, 11 sets 74.12% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly):
 42 reps, 6 sets 73.33% Comp.DL
Sumo DL
Press Supplemental:
 47 reps, 7 sets 58% DB BP
DB Press
Pull Supplemental:
 24 reps, 3 sets 55% Barbell Row
26
Mon
w1/d1 (4d HT)

14/01/19
BW: 90.93 (200.7lbs)		 Tu
w1/d2 (4d HT)

15/01/19
 Wed – GPP
w1/d3 (4d HT)

16/01/19
 Th
w1/d4 (4d HT)

17/01/19
 Fri
w1/d5 (4d HT)

18/01/19
 Sat - GPP
w1/d6 (4d HT)

19/01/19
Comp. SQ
130x6 @6
136.25x6 @7
143.75x6 @8
143.75x6 @8.5



4min rest

VOL: 24 (4 sets)
INT: 77.25 %

(E1RM: 182)		 Sumo. DL
137.5x6 @6
145x6 @6.5
152.5x6 @7.5
152.5x6 @7.5



3min rest

VOL: 24 (4sets)
INT: 75.75%

(E1RM: 198)		 Seated Mach.Row (7m)
45x23,14,8 @8
40x10 @8
35x10 @8
30x15,15 @7.5



30-40s rest

(TATAL REPS: 95, 7 sets)		 HBBQ, no belt
105x8 @6
110x8 @7
115x8 @9
110x8 @8



3-4min rest

VOL: 32 (4sets)
INT: 72%

(E1RM: 151.3)		 2” Deficit Sumo, straps, no belt
120x8 @6
126.28x8 @6.5
132.5x8 @7
138.75x8 @8
138.75x8 @8

Didn’t track rest

VOL: 40 (5sets)
INT: 71%

(E1RM: 187.5)		 Lat.Pulldown (7m)
70x15 @7.5
60x11,10 @8
50x15,12,10,10,10 @7-8




30-40s rest

(93reps, 8sets)
Comp. Press
52.5x6 @6.5
53.75x6 @8
53.75x6 @9


Didn’t track rest

VOL: 18 (3sets)
INT: 78.33%

(E1RM: 68)		 Comp. BP
87.5x6 @6
90x6 @6.5
93.75x6 @8.5
91.25x6 @8

3min rest

VOL: 24 (4sets)
INT: 77%

(E1RM: 115.75)		 Plank (7m)
1.40s
1.10s x3
30s


30s rest
 Incline BP
70x8 @7
72.5x8 @8
72.5x8 @9


2-3min rest

VOL: 24 (3sets)
INT: 73.66%

(E1RM: 100)		 CGBP
70x8 @6
80x8 @7
82.5x8 @8.5
78.75x8 @7.5

3min rest

VOL: 32 (4sets)
INT: 71.25%

(E1RM: 110)		 Hollow body hold (7m)
44s x4
44s x1 knees @90°
50s x1 knees @90°


30s rest
DB Flat BP
24x16 @8
24x4,4,2

Myo Reps

VOL: 26 (4 sets)
INT: 55%		 Front SQ
65x16 @8
65x4,4,3

Myo Reps

VOL: 29 (4sets)
INT: 55%		 Preacher Curl
25x15 @8
25x14 @8
25x12 @7.5

1m rest

(41reps, 3sets)		 DB Press
14x16 @8
14x3,3,2

Myo Reps

VOL: 24 (4sets)
INT: 55%		 Barbell Row, straps
85x16 @7
85x4,1

Myo Reps

VOL: 21 (3sets)
INT: 54%		 Barbell Curl
36.25x12 @8
31.25x14 @9
31.25x12 @8

1m rest

(38reps, 3sets)
Rope Pushdowns
35x15 @7.5
35x15 @9
35x14 @8.5

1m rest

(44reps, 3sets)		 Triceps Pushdowns
37.5x13 @8
35x12 @8
35x12 @8.5

1m rest

(37reps, 3sets)
LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.34 kph
HR: 131bpm
 LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.23 kph
HR: 133bpm
sRPE: @8
sLength: 55m
AU: 440		 sRPE: @7.5
sLength: 65m
AU: 487.5		 sRPE: @5
sLength: 70m
AU: 350		 sRPE: @7.5
sLength: 55m
AU: 412.5		 sRPE: @8.5
sLength: 80m
AU: 680		 sRPE: @4.5
sLength: 75m
AU: 337.5
Notes:

* Feeling good. Starting with the 4d Hypertrophy Template Proper (sumo DL instead on conv DL)		 Notes:
DL) Moved the sumo to my comp.DL.
Focus more on mid-foot and keep your shoulders in front of the bar.
Stay tighter off the ground, don’t lose your position! STAY PATIENT!		 Notes:
…		 Notes:
SQ) Don’t go over your heels at the bottom. Lean forward just a bit on the descent and knees more forward!

BP) Next time work up by doing sets of 8!		 Notes:
SQ) Hip aches post-DL, don’t lean so much over the bar, it leaves contact with shins

BP) solid form, keep squeezing the bar on the desc

BR) I just gave up on the last set…
 Notes:
Was feeling sick, and actually got sick during the weekend, after the workout. A simple common cold.
Total Volume: Average I****ntensity: Exercise: Acute Workload:
14.01-20.01
SQ (weekly):
85 reps, 12 sets 68% Comp.SQ
Front SQ
HBBSQ		 2707.5 AU
BP (weekly):
 98 reps, 14 sets 75.06% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly):
 64 reps, 9 sets 73.33% Sumo DL
Deficit Sumo
Press Supplemental:
 50 reps, 8 sets 55% DB BP
DB Press
Pull Supplemental:
 21 reps, 3 sets 54% Barbell Row
27
Mon
W2/d1 (4d HT)

21/01/19
BW: 91.29 (201.5lbs)		 Tu
w2/d2 (4d HT)

22/01/19
 Wed – GPP
w2/d3 (4d HT)

23/01/19
 Th
w2/d4 (4d HT)

24/01/19
 Fri
w2/d5 (4d HT)

25/01/19
 Sat - GPP
w2/d6 (4d HT)

26/01/19
Comp. SQ
130x6 @7
130x6 @7
136.25x6 @7.5
136.25x6 @8


4min rest

VOL: 24 (4 sets)
INT: 77 %

(E1RM: 177)		 Comp. DL
150x6 @6
157.5x6 @7
157.5x6 @7
165x6 @8
165x6 @9

4min rest

VOL: 30 (5sets)
INT: 77%

(E1RM: 208.86)		 Seated Mach.Row (7m)
50x15,10 @8
45x8 @8
40x12,11,12,10,8 @8



30-40s rest

(TATAL REPS: 86, 8 sets)		 HBBQ, no belt
100x8 @6
105x8 @6.5
110x8 @8
110x8 @7.5
110x8 @7.5

3-4min rest

VOL: 40 (5sets)
INT: 71%

(E1RM: 148.64)		 2”Deficit DL,straps,no belt
120x8 @6
126.28x8 @6.5
132.5x8 @7
138.75x8 @8
138.75x8 @9

3min rest

VOL: 40 (5sets)
INT: 71.6%

(E1RM: 187.5)		 Lat.Pulldown (7m)
75x13 @8
65x12 @8
55x15,12,10 @7,7,8
50x12,10,11 @8


30-40s rest

(95reps, 8sets)
Comp. Press
51.25x6 @6
53.75x6 @7
55x6 @8
55x6 @8.5
53.75x6 @8

4min rest

VOL: 30 (5sets)
INT: 77.6%

(E1RM: 69.62)		 Comp. BP
80x6 @6
88.75x6 @7
91.25x6 @8.5
87.5x6 @8.5
85x6 @8

3min rest

VOL: 30 (5sets)
INT: 77.8%

(E1RM: 114)		 Plank (7m)
1.45s
1.15s x3




30s rest
 Incline BP
60x8 @6
70x8 @7
71.25x8 @8.5
67.5x8 @8
67.5x8 @7.5 (better form)

3min rest

VOL: 40 (5sets)
INT: 72%

(E1RM: 95)		 CGBP
70x8 @6.5
73.75x8 @7
76.25x8 @8
76.25x8 @8.5
73.75x8 @7.5

3min rest

VOL: 40 (5sets)
INT: 72.2%

(E1RM: 103)		 Hollow body hold (7m)
44s x6





30s rest
DB Flat BP
24x16 @7
24x5,5,3

Myo Reps

VOL: 29 (4 sets)
INT: 54%		 Front SQ
67.5x14 @7.5
67.5x3,3,3,2

Myo Reps

VOL: 25 (5sets)
INT: 56%		 Preacher Curl
27.5x14 @8
22.5x14 @9
22.5x8 @8

1m rest

(36reps, 3sets)		 DB Press
16x15 @8
16x4,4,3

Myo Reps

VOL: 26 (4sets)
INT: 56%		 Barbell Row, straps
87.5x15 @7.5
87.5x3,3,2

Myo Reps

VOL: 23 (4sets)
INT: 55%		 Barbell Curl
36.25x13 @8
31.25x15 @7.5
31.25x13 @8.5

1m rest

(41reps, 3sets)
Rope Pushdowns
37.5x15 @7.5
37.5x14 @8
37.5x12 @8

1m rest

(41reps, 3sets)		 Triceps Pushdowns
40x15 @8
40x12 @8
35x13 @8.5

1m rest

(40reps, 3sets)
LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.06 kph
HR: 135bpm
 LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.04 kph
HR: 140bpm
sRPE: @7
sLength: 75m
AU: 525		 sRPE: @8
sLength: 75m
AU: 600		 sRPE: @4
sLength: 75m
AU: 300		 sRPE: @7.5
sLength: 55m
AU: 467.5		 sRPE: @8.5
sLength: 70m
AU: 595		 sRPE: @5
sLength: 70m
AU: 350
Notes:
SQ) Hips were still achy cuz of sumo DLs. Took more warmup sets to feel comfortable. Strength took a dive (probably cuz of the cold during the weekend). FROM TODAY ALWAYS START YOUR 1ST WORK SET -5% FROM THE FIRST @6 OR @7 PRESCRIBED FOR THE DAY		 Notes:
DL) Went back to conventional, sumo is too taxing on my hips, I had terrible hip pain whole week and started dreading my DL workouts.
Do not drop hips too much between reps, better mid-foot!

BP) Sink your upper-back into the bench…		 Notes:
Repeat the curls with the same weight next week…		 Notes:
SQ) Traps tight! Tight and controlled descent! Felt some low back fatigue after the SQs, form was solid!

BP) Elbows too in front of bar, flare more!..
 Notes:
DL) DLs were conventional on top of a plate, I’m back to conventional pulling

BR) Ass back! Try driving your mid-foot into the ground, just like in the deadlift…
 Notes:
…
Total Volume: Average I****ntensity: Exercise: Acute Workload:
21.01-27.01
SQ (weekly):
89 reps, 14 sets 68% Comp.SQ
Front SQ
HBBSQ		 2837.5 AU
BP (weekly):
 140 reps, 20 sets 74.9% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly):
 70 reps, 10 sets 74.3% Conv. DL
2" Deficit DL
Press Supplemental:
 55 reps, 8 sets 55% DB BP
DB Press
Pull Supplemental:
 23 reps, 4 sets 55% Barbell Row
28
Mon
w3/d1 (4d HT)

28/01/19
BW: 91.26 (201.5lbs)		 Tu
w3/d2 (4d HT)

29/01/19
 Wed – GPP
w3/d3 (4d HT)

30/01/19
 Th
w3/d4 (4d HT)

31/01/19
 Fri
w3/d5 (4d HT)

01/02/19
 Sat - GPP
w3/d6 (4d HT)

02/02/19
Comp. SQ
128.75x6 @6
135x6 @6.5
135x6 @7
142.5x6 @7.5
142.5x6 @8.5


3min rest

VOL: 30 (5 sets)
INT: 76.4 %

(E1RM: 185)		 Comp. DL
152.5x6 @6
160x6 @6.5
160x6 @7
167.5x6 @8
167.5x6 @8.5


3min rest

VOL: 30 (5sets)
INT: 76.8%

(E1RM: 212)		 Seated Mach.Row (8m)
52.5x15,8 @7,8
47.5x4 @wtf
42.5x10 @8
37.5x,12,12,10,8 @7-8
32x10,11 @7.5

30-40s rest

(TATAL REPS: 100, 10 sets)		 HBBQ, no belt
100x8 @6
106.25x8 @7
112.5x8 @7.5
112.5x8 @8
112.5x8 @8


3min rest

VOL: 40 (5sets)
INT: 71.8%

(E1RM: 156.25)		 2”Deficit DL,straps,no belt
130x8 @6
136.25x8 @8
136.25x8 @7
140x8 @8
140x8 @8

3min rest

VOL: 40 (5sets)
INT: 72.2%

(E1RM: 189)		 Lat.Pulldown (8m)
75x14 @7
65x10 @8
55x15,12,12,10 @8
50x14,12 @


30-40s rest

(99reps, 8sets)
Comp. Press
50x6 @6
51.25x6 @7
52.5x6 @8
52.5x6 @9
50x6 @8.5

3min rest

VOL: 30 (5sets)
INT: 78%

(E1RM: 66.5)		 Comp. BP
86.25x6 @6
88.75x6 @6.5
91.25x6 @8
91.25x6 @8
91.25x6 @9

3min rest

VOL: 30 (5sets)
INT: 77.6%

(E1RM: 115.5)		 Plank (8m)
1.50s
1.20s x3




30s rest
 Incline BP
66.25x8 @6
68.75x8 @7
71.25x8 @7.5
71.25x7 @8.5
68.75x8 @7.5

3min rest

VOL: 39 (5sets)
INT: 72%

(E1RM: 99)		 CGBP
72.5x8 @6
75x8 @7
77.5x8 @7.5
77.5x8 @8
77.5x7 @9.5

2-3min rest

VOL: 39 (5sets)
INT: 73%

(E1RM: 107.5)		 Hollow body hold (7m)
44s x7





30s rest
DB Flat BP
26x14 @8
26x4,4,2

Myo Reps

VOL: 24 (4 sets)
INT: 58%		 Front SQ
67.5x15 @8
67.5x4,4,4,3

Myo Reps

VOL: 30 (5sets)
INT: 56%		 Preacher Curl
27.5x15 @7.5
22.5x12 @8
20x12 @8.5
17.5x13 @8.5

<1m rest

(52reps, 4sets)		 DB Press
16x16 @8
16x5,2

Myo Reps

VOL: 23 (3sets)
INT: 55%		 Barbell Row, straps
87.5x13 @7.5
87.5x3,3,1

Myo Reps

VOL: 20 (4sets)
INT: 59%		 Barbell Curl
36.25x14 @8
31.25x15 @8
31.25x12 @7.5
28.75x15 @8

1m rest

(56reps, 4sets)
Rope Pushdowns
40x12 @7.5
35x13 @7.5
35x12 @8
30x15 @8

<1m rest

(52reps, 4sets)		 Triceps Pushdowns
42.5x12 @8
37.5x14 @7.5
37.5x12 @8.5
32.5x15 @7

1m rest

(53reps, 4sets)
LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-145bpm
 HIIT Cardio (20min)
Bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @8
sLength: 65m
AU: 520		 sRPE: @8.5
sLength: 80m
AU: 680		 sRPE: @4.5
sLength: 75m
AU: 337.5		 sRPE: @7.5
sLength: 70m
AU: 525		 sRPE: @7.5
sLength: 70m
AU: 525		 sRPE: @5
sLength: 65m
AU: 325
Notes:
SQ) More control on the descent, cut depth a bit!
Less low back fatigue this time!

Press) Brace abs better! TIGHTER!..		 Notes:
DL) Do not move the bar forward when you bring your shins to the bar,
CHEST UP, HIPS UP, brace harder, push the ground harder and move the bar faster!

BP) Sink your upper-back into the bench.

FQ) Dropped the bar on the last set (set of 3)		 Notes:
…		 Notes:
SQ) More tightness, more balance, do not be afraid to lean a bit!

BP) Better flare, better form**!** On the second last set I got scared to finish
the set because there
were no spotters and no safety pins,
 Notes:
DL) Push mid-foot harder into the floor, sick low back pump

BP) Dunno what happened last set, farm was ok

BR) I gave up too early, quads were burning…
 Notes:
Right wrist aches after barbell curls, went away instantly after the ex.
Total Volume: Average I****ntensity: Exercise: Acute Workload:
28.01-02.02
SQ (weekly):
100 reps, 15 sets 68% Comp.SQ
Front SQ
HBBSQ		 2912.5 AU
BP (weekly):
 138 reps, 20 sets 75.15% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly):
 70 reps, 10 sets 74.5% Conv. DL
Deficit DL
Press Supplemental:
 47 reps, 7 sets 56.5% DB BP
DB Press
Pull Supplemental:
 20 reps, 4 sets 59% Barbell Row
29
Mon
w4/d1 (4d HT)

04/02/19
BW: 92 (203lbs)		 Tu
w4/d2 (4d HT)

05/02/19
 Wed – GPP
w4/d3 (4d HT)

06/02/19
 Th
w4/d4 (4d HT)

07/02/19
 Fri
w4/d5 (4d HT)

08/02/19
 Sat - GPP
w4/d6 (4d HT)

09/02/19
Comp. SQ
126.25x6 @6
132.5x6 @7
132.5x6 @7
132.5x6 @7
140x6 @8
140x6 @8
140x6 @8.5

3-4min rest

VOL: 42 (7sets)
INT: 77 %

(E1RM: 177.5)		 Comp. DL
157.5x6 @6.5
162.5x6 @7
162.5x6 @7
162.5x6 @7
167.5x6 @8 misload
167.5x6 @9 misload
160x6 @8

3-4min rest

VOL: 42 (7sets)
INT: 77.42%

(E1RM: 212)		 Seated Mach.Row (8m)
55x12 @7
50x10 @8
45x10 @8
40x10,10,8 @8
35x12,10,10 @8

30-40s rest

(92reps, 9 sets)		 HBBQ, no belt
102.5x8 @6.5
107.5x8 @8
107.5x8 @7.5
107.5x8 @7.5
100x8 @6.5



3min rest

VOL: 40 (5sets)
INT: 71.2%

(E1RM: 145)		 2”Deficit DL,straps,no belt
128.75x8 @6
135x8 @7
142.5x8 @8
142.5x8 @8
140x8 @8.5



3min rest

VOL: 40 (5sets)
INT: 72.4%

(E1RM: 192.5)		 Lat.Pulldown (8m)
70x13 @7
70x6 @9
55x13 @7
50x13,13,10 @8
45x15,10 @8
40x15 @7


30-40s rest

(108reps, 9sets)
Comp. Press
50x6 @6
51.25x6 @7.5
48.75x6 @7
51.25x6 @9
48.75x6 @8
48.75x6 @8

Didn’t track rest

VOL: 36 (6sets)
INT: 77.66%

(E1RM: 66.5)		 Comp. BP
87.5x6 @6
90x6 @7.5
90x6 @7.5
90x6 @8.5
87.5x6 @8.5
85x6 @7.5

3min rest

VOL: 36 (6sets)
INT: 77.5%

(E1RM: 116.88)		 Plank (8m)
1.55s
1.25s x3





30s rest
 Incline BP
68.75x8 @6
71.25x8 @8
71.25x8 @7.5
71.25x8 @7.5
68.75x8 @8.5 min rest


3min rest

VOL: 40 (5sets)
INT: 72.2%

(E1RM: 96.3)		 CGBP
72.5x8 @6
75x8 @6.5
77.5x8 @8
77.5x8 @8
77.5x8 @8


3min rest

VOL: 40 (5sets)
INT: 71.8%

(E1RM: 104.7)		 Hollow body hold (7m)
46s x3
1.22s (knees 90°)
30s (knees 90°)
20s knees straight
30s knees straight


30s rest
DB Flat BP
26x16 @7.5
26x3,3,2



Myo Reps

VOL: 24 (4 sets)
INT: 53%		 Front SQ
70x13 @7.5
70x3,3,3,2



Myo Reps

VOL: 24 (5sets)
INT: 59%		 Preacher Curl
28.75x14 @8.5
23.75x12 @9
18.75x15 @9
18.75x12 @9

<1m rest

(53reps, 4sets)		 DB Press
18x8 @gave up
16x8 @gave up
12x13 @8
12x4,4,4,3

Myo Reps

VOL: 28 (5sets)
INT: 60%		 Barbell Row, straps
90x13 @7.5
90x3,3,3,1



Myo Reps

VOL: 23 (5sets)
INT: 59%		 Barbell Curl
37.5x12 @9
32.5x15 @7.5
32.5x12 @9.5
27.5x15 @7.5

1m rest

(54reps, 4sets)
Rope Pushdowns
40x13 @7.5
40x13 @8
40x12 @9
35x14 @9

1m rest

(52reps, 4sets)		 Triceps Pushdowns
30x12 @8
25x15 @7.5
25x13 @8
22.5x13 @8

1m rest

(53reps, 4sets)
LISS Cardio (30min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-145bpm
 HIIT Cardio (20min)
Assault bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @8
sLength: 70m
AU: 560		 sRPE: @9
sLength: 105m
AU: 945		 sRPE: @4
sLength: 80m
AU: 320		 sRPE: @7
sLength: 55m
AU: 385		 sRPE: @8.5
sLength: 70m
AU: 595		 sRPE: @5
sLength: 85
AU: 425
Notes:
SQ) Don’t go on your toes. Drive hard and fast out of the bottom. Tighter and controlled descent!

Press) Brace abs better! TIGHTER! Push harder on the bar with your palms…		 Notes:
DL) Misloaded by 5kg on one side and 2.5kg on the other.
Felt really beat up after the DLs.
Cold sweat, shivers, nauseous, sitting all the time. Couldn’t get through the first warm-ups for the BP.
Was thinking about quitting the workout but after about 30m
I recovered and managed to finish the workout but
it took me excessively long to do it.

BP) Were hard because the DLs

FQ) Last set elbows failed (rack position), had quad strength		 Notes:
…		 Notes:
SQ) Too deep, cut some depth next time!

*Some performance drop, SQ felt heavy, probably because Mon and Tu were very stressful. I think it’s because of the planned overreaching.
 Notes:
DL) Push mid-foot harder into the floor

BP) More flare

*Didn’t feel so well after the DLs, not as bad as Tu but everything felt like a drag. I was demotivated and tired. I was feeling sluggish, most of the time I was thinking of a deload. No aches or pains
 Notes:
New gym, new equipment, no wrist pain on curls…
Total Volume: Average I****ntensity: Exercise: Acute Workload:
04.02-10.02
SQ (weekly):
106 reps, 17 sets 69% Comp.SQ
Front SQ
HBBSQ		 3230 AU
BP (weekly):
 152 reps, 22 sets 74.8% Comp.Press
Comp.BP
Incline BP
CGBP
DL (weekly):
 82 reps, 12 sets 74.91% Conv. DL
Deficit DL
Press Supplemental:
 52 reps, 9 sets 56.5% DB BP
DB Press
Pull Supplemental:
 23 reps, 5 sets 59% Barbell Row
30
Mon
w5/d1 (4d HT)

11/02/19
BW: 92 (203lbs)		 Tu
w5/d5 (4d HT)

12/02/19		 Wed – GPP
w5/d3 (4d HT)

13/02/19		 Th
w5/d4 (4d HT)

14/02/19		 Fri - GPP
w5/d6 (4d HT)

15/02/19		 Sat
w5/d2 (4d HT)

16/02/19
Comp. SQ
156.25x1 @7
165x1 @8
145x6 @8.5
137.5x6 @8
137.5x6 @8.5



3-4min rest

VOL: 20 (5sets)
INT: 84 %

(E1RM: 179.3)		 2ct Pause DL,straps,no belt
120x8 @7
126.25x8 @8
126.25x8 @8.5




3min rest

VOL: 24 (3sets)
INT: 73.33%

(E1RM: 170)		 Seated Mach.Row (9m)
55x15 @7
50x10 @8.5
45x10 @8.5
40x10,10 @8
35x12,12,10,10 @8
30x14 @8.5

30-40s rest

(113reps, 10 sets)		 2ct Pause SQ,no belt
100x9 @6.5 miscounted
105x8 @7
110x8 @7.5
112.5x8 @7.5




3min rest

VOL: 33 (4sets)
INT: 70.5%

(E1RM: 156.25)		 Lat.Pulldown (****9m)
75x15 @7
65x12 @7.5
55x12,10 @8
45x15,15 @6
50x13,12 @8
45x12,12 @7.5

30-40s rest

(128reps, 10sets)		 Comp.DL
180x1 @7
188.75x1 @7.5
192.5x1 @8.5
165x6 @8
170x6 @8.5
165x6 @8


3min rest

VOL: 21 (6sets)
INT: 85.33%

(E1RM: 205)
Comp. Press
62.5x1 @7
65x1 @7.5
57.5x6 @8.5
55x6 @8
55x6 @8

3min rest

VOL: 20 (5sets)
INT: 83.6%

(E1RM: 71.43)		 2ct Pause BP
65x8 @6
70x8 @7.5
70x8 @8.5
67.5x8 @8


3min rest

VOL: 32 (4sets)
INT: 72.25%

(E1RM: 97)		 Plank (9m)
2.00s
1.30s x3
30s



30s rest		 2ct Pause Press @ forehead,no wraps
27.5x8 @6
30x8 @7
31.25x8 @8
31.25x8 @8

2min rest

VOL: 32 (4sets)
INT: 71.75%

(E1RM: 42.23)		 Hollow body hold (9m)
46s x7
10s x1		 Comp.BP
108.75x1 @7.5
110x1 @8
96.25x6 @8.5
92.5x6 @8
92.5x6 @8.5

2min rest

VOL: 20 (5sets)
INT: 84.4%

(E1RM: 119.5)
Incl. DB BP
28x8 @8
28x6 @8
24x8 @8



1min rest

VOL: 22 (3 sets)
INT: 75.6%

(E1RM: 37.8)		 Lever Row
35x11 @7.5
35x11 @7.5
35x11 @7.5



1min rest

VOL: 33 (3sets)
INT: 64%

(E1RM: 54.7)		 Preacher Curl
28.75x15 @8
23.75x14 @9
18.75x15 @8.5
18.75x13 @8.5

<1m rest

(57reps, 4sets)		 Feet up BP, no wraps
65x11 @8.5
60x11 @8.5
55x11 @8.5



2min rest

VOL: 33 (3sets)
INT: 66%

(E1RM: 98)		 Barbell Curl
37.5x10 @8
32.5x15 @8
32.5x12 @8.5
27.5x12 @7

1m rest

(49reps, 4sets)		 2ct Pause SQ /w belt
90x11 @7
95x11 @7.5
100x11 @7.5


3-4min rest

VOL: 33 (3sets)
INT: 63.33%

(E1RM: 156.25)
Rope Pushdowns
40x15 @8
40x13 @8
35x12 @8
30x15 @9

<1m rest

(55reps, 4sets)		 Hammer Curls
12x15
12x13
10x15
10x20

1min rest

(63reps, 4sets)		 Triceps Pushdowns
42.5x13 @8
37.5x15 @7.5
37.5x12 @8
32.5x14 @8.5

1m rest

(54reps, 4sets)
LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.0-3.5 kph
HR: 135-145bpm		 Overhead triceps ext.
26x12 @8
22x15 @8
22x13 @8.5
18x12 @8

1min rest

(52reps, 4sets)		 HIIT Cardio (24min)
Regular bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @6
sLength: 75m
AU: 450		 sRPE: @7
sLength: 55m
AU: 385		 sRPE: @4
sLength: 90m
AU: 360		 sRPE: @6.5
sLength: 85m
AU: 552.5		 sRPE: @4
sLength: 65m
AU: 260		 sRPE: @8
sLength: 85
AU: 680
Notes:
SQ) I got blurry vision on the first set after the single @8.
Do not strain elbows, CUT DEPTH!!! More control on the descent!

Press) TIGHTER!		 Notes:
Row) Weights only on one side of the barbell are denoted.

Somewhat easy workout, feeling good!


P.S. I moved my DL + BP (d2)
* workout to**
** Sat because I wanted to**
** lift some heavy weights**
** with friends on the weekend.**		 Notes:
Boring cardio…		 Notes:
SQ) Sick low back pump, Upper back gets slippery cuz of sleeveless shirt and bar might slide!

P) Elbows might be too in front of bar

BP) Good call on the 5kg reduction, higher reps benefit from bigger reduction		 Notes:
…		 Notes:
DL) Was kinda over my left toes, just over the balls of the feet

SQ) Sets should have been @8 but I was pressed for time and left them like this…
Total Volume: Average I****ntensity: Exercise: Acute Workload:
11.02-17.02
SQ (weekly): 86 reps, 17 sets 72.61% Comp.SQ
2ct Pause SQ,no belt
2ct Pause SQ /w belt		 2687.5 AU
BP (weekly): 137 reps, 21 sets 75.65% Comp.BP
2ct Pause BP
Comp. Press
2ct Pause Press
Feet up BP
DL (weekly): 45 reps, 9 sets 79.33% Conv. DL
2ct Pause DL
Press Supplemental: 22 reps, 3 sets 75.6% Incl. DP BP
Pull Supplemental: 33 reps, 3 sets 64% Lever Row
31
Mon
w6/d1 (4d HT)

18/02/19
BW: 92.12 (203lbs)		 Tu
w6/d2 (4d HT)

19/02/19		 Wed – GPP
w6/d3 (4d HT)

20/02/19		 Th
w6/d4 (4d HT)

21/02/19		 Fri
w6/d5 (4d HT)

22/02/19		 Sat - GPP
w6/d6 (4d HT)

23/02/19
Comp. SQ
150x1 @7
157.5x1 @8
140x6 @8.5
133.75x6 @7.5
133.75x6 @7.5
133.75x6 @7.5

3min rest

VOL: 26 (6sets)
INT: 82 %

(E1RM: 171.2)		 Comp.DL
180x1 @7
187.5x1 @8.5
162.5x6 @8
170x6 @8.5
162.5x6 @8
162.5x6 @8.5

3min rest

VOL: 26 (6sets)
INT: 83.5%

(E1RM: 199)		 Seated Mach.Row (10m)
57.5x12 @7.5
52.5x10 @8
47.5x10,10,10,8 @7-8
37.5x12,10,10,10 @7-8
32.5x15,10 @6-7


30-40s rest

(127reps, 12 sets)		 2ct Pause SQ,no belt
100x8 @6
105x8 @6.5
111.25x8 @7.5
111.25x8 @7.5
111.25x8 @7.5


3min rest

VOL: 40 (5sets)
INT: 70.6%

(E1RM: 154.5)		 2ct Pause DL,straps,no belt
115x8 @6
121.25x8 @7
127.5x8 @8
127.5x8 @8
127.5x8 @9

Didn’t track rest

VOL: 32 (5sets)
INT: 72.6%

(E1RM: 172.3)		 Lat.Pulldown (10m)
80x12 @8
70x12 @7
60x15,12,10 @6-8
50x15,15 @6
55x12,11 @7-8
50x12,15 @6-7

30-40s rest

(141reps, 11sets)
Comp. Press
60x1 @7
62.5x1 @8
55x6 @8
56.25x4 @fail
52.5x6 @8.5
52.5x6 @9

3min rest

VOL: 24 (6sets)
INT: 84.2%

(E1RM: 68)		 Comp.BP
107.5x1 @7
111.25x1 @8
98.75x6 @9
95x6 @10
87.5x6 @8
87.5x6 @8.5

3min rest

VOL: 26 (6sets)
INT: 84.16%

(E1RM: 121)		 Plank (10m)
2.00m
1.35m
1m x4




30s rest		 2ct Pause Press @ forehead,no wraps
30x8 @6
32.5x8 @6.5
35x8 @9
32.5x8 @7
33.75x8 @8

3min rest

VOL: 40 (5sets)
INT: 71.6%

(E1RM: 46)		 2ct Pause BP
85x6 @8
75x8 @7
77.5x8 @9.5
70x8 @8
67.5x8 @7.5


3min rest

VOL: 38 (5sets)
INT: 75.4%

(E1RM: 107.5)		 Hollow body hold (10m)
48s x2
20s x2
35s x1
25s x1
30s x1
35s x1
30s x1
Incl. DB BP
32x8 @8
28x8 @8
28x8 @7.5
28x8 @8.5

1min rest

VOL: 32 (4 sets)
INT: 73.75%

(E1RM: 43.24)		 2ct Pause SQ /w belt
102.5x11 @7.5
105x12 @7
107.5x11 @7.5
110x11 @8

3min rest

VOL: 45 (4sets)
INT: 63.75%

(E1RM: 169.23)		 Preacher Curl
30x15 @7.5
30x10 @9.5
25x10 @8
20x15 @7.5

<1m rest

(50reps, 4sets)		 Feet up BP, no wraps
67.5x11 @8
62.5x11 @9
55x11 @7.5
55x11 @8

Didn’t track rest

VOL: 44 (4sets)
INT: 65.5%

(E1RM: 103.75)		 Lever Row
37.5x11 @8
37.5x11 @8
37.5x11 @8
37.5x11 @8

Didn’t track rest

VOL: 44 (4sets)
INT: 65%

(E1RM: 57.5)		 Barbell Curl
37.5x12 @8
32.5x13 @8.5
27.5x15 @7
30x12 @8

1m rest

(52reps, 4sets)
Hammer Curls
16x14 @8
16x14 @8
16x12 @8
12x18 @?

1min rest

(58reps, 4sets)		 Rope Pushdowns
42.5x15 @7.5
42.5x14 @8
42.5x12 @8.5
37.5x15 @8.5

<1m rest

(56reps, 4sets)		 LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.0-3.5 kph
HR: 135-145bpm		 Triceps Pushdowns
42.5x15 @8
42.5x10 @6.5 weight dropped
37.5x13 @8
35x15 @8.5

1m rest

(53reps, 4sets)
Overhead triceps ext.
28x13 @7.5
28x12 @8
24x12 @8
22x12 @8.5

1min rest

(49reps, 4sets)		 HIIT Cardio (25min)
Regular bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @7
sLength: 90m
AU: 630		 sRPE: @8
sLength: 105
AU: 840		 sRPE: @4
sLength: 60m
AU: 240		 sRPE: @7
sLength: 95m
AU: 665		 sRPE: @7
sLength: 105m
AU: 735		 sRPE: @6
sLength: 75m
AU: 450
Notes:
SQ) Purposefully slowing down on the descent and thinking about quad tightness and mid-foot helps! Cut DEPTH!

P) lost tightness, focus and missed…

P.S. I did the supplemental lifts first as supersets until the rack was available		 Notes:
DL) Was kinda over my left toes, just over the balls of the feet. STAY OVER MID-FOOT BETTER!

BP) Elbows! Too in front		 Notes:
I had to cut the workout short something very urgent came up.		 Notes:
SQ) Sick low back pump

P) Elbows better

I did the 35m cardio today because I skipped it in the previous GPP day		 Notes:
BP) I missloaded my initial set, was supposed to be 65kg I went for 85kg

*Was feeling demotivated,
** no training drive, outside gym stress high, personal issues,
 feeling sluggish and workouts feel like a drag**		 Notes:
Wasn’t feeling up-to-par. Not sick but just demotivated…
Total Volume: Average I****ntensity: Exercise: Acute Workload:
18.02-24.02
SQ (weekly): 111 reps, 15 sets 72% Comp.SQ
2ct Pause SQ,no belt
2ct Pause SQ /w belt		 3560 AU
BP (weekly): 172 reps, 26 sets 76.17% Comp.BP
2ct Pause BP
Comp. Press
2ct Pause Press
Feet up BP
DL (weekly): 58 reps, 11 sets 78% Conv. DL
2ct Pause DL
Press Supplemental: 32 reps, 4 sets 73.75% Incl. DP BP
Pull Supplemental: 44 reps, 4 sets 65% Lever Row
32
Mon
w7/d1 (4d HT)

25/02/19
BW: 91.32 (201.6lbs)		 Tu
w7/d2 (4d HT)

26/02/19
 Wed – GPP
w7/d3 (4d HT)

27/02/19
 Th
w7/d4 (4d HT)

28/02/19
 Fri
w7/d5 (4d HT)

01/03/19
 Sat - GPP
w7/d6 (4d HT)

02/03/19
Comp. SQ
152.5x1 @7
160x1 @8
140x6 @8.5
135x6 @7.5
135x6 @8
135x6 @7.5

3min rest

VOL: 26 (6sets)
INT: 82.5 %

(E1RM: 173.9)		 Comp.DL
177.5x1 @7
187.5x1 @8
165x6 @7.5
172.5x6 @8.5
167.5x6 @8
167.5x6 @8

3min rest

VOL: 26 (6sets)
INT: 82.66%

(E1RM: 203.8)		 Seated Mach.Row (10m)
57.5x14 @8
52.5x12 @8
47.5x8 @9
42.5x10 @8
37.5x12,10 @8.5
32.5x15,15,15,11 @6-9.5

30-40s rest

(122reps, 10 sets)		 2ct Pause SQ,no belt
100x8 @6
105x8 @7
110x8 @7.5
112.5x8 @8
112.5x8 @8


3min rest

VOL: 40 (5sets)
INT: 71.8%

(E1RM: 152)		 2ct Pause DL,straps,no belt
118.75x8 @6
123.75x8 @7
130x8 @9
123.75x8 @9
113.75x8 @8

4-5min rest

VOL: 40 (5sets)
INT: 73%

(E1RM: 171)		 Lat.Pulldown (10m)
80x13 @7.5
70x12 @7.5
60x12 @8
50x15,15,15,12 @8
45x15,15,12 @7.5-9
40x15 @7

30-40s rest

(151reps, 11sets)
Comp. Press
61.25x1 @7
63.75x1 @8
56.25x6 @9.5
50x6 @7.5
50x6 @8
50x6 @7.5

3min rest

VOL: 26 (6sets)
INT: 82.66%

(E1RM: 69.3)		 Comp.BP
108.75x1 @7
112.5x1 @8
100x5 @10
90x6 @8.5
87.5x6 @8
87.5x6 @8.5

3min rest

VOL: 25 (6sets)
INT: 84.33%

(E1RM: 122.3)		 Plank (10m)
2.00m
1.35m x3
15s
30s



30s rest
 2ct Pause Press @ forehead,no wraps
32.5x8 @6
33.75x8 @6.5
35x8 @8.5
32.5x8 @8
32.5x8 @8

3min rest

VOL: 40 (5sets)
INT: 72%

(E1RM: 46)		 2ct Pause BP
70x8 @6.5
72.5x7 @9
68.75x8 @8.5
66.25x8 @9
60x8 @7.5


3min rest

VOL: 39 (5sets)
INT: 74.2%

(E1RM: 91.77)		 Hollow body hold (10m)
48s x4
16s
18s
24s
30s x3


30-40s rest
Incl. DB BP
32x8 @8.5
28x6 @9
24x8 @7
24x8 @8.5
20x8 @7.5

1min rest

VOL: 38 (5 sets)
INT: 74.8%

(E1RM: 43.3)		 2ct Pause SQ /w belt
107.5x11 @8
107.5x11 @7.5
107.5x11 @7.5
107.5x11 @8


3min rest

VOL: 41 (4sets)
INT: 64.5%

(E1RM: 168)		 Preacher Curl
31.25x14 @8.5
31.25x8 @9.5
26.25x10 @8
21.25x12 @8
16.25x15 @6.5
16.25x20 @10

1m rest

(79reps, 6sets)		 Feet up BP, no wraps
68.75x11 @7
70x11 @7.5
70x10 @10
62.5x5 @7.5 stopped
55x11 @8

Didn’t track rest

VOL: 48 (5sets)
INT: 69%

(E1RM: 109.37)		 Lever Row
40x11 @8
40x11 @8
40x11 @7
40x11 @7


Didn’t track rest

VOL: 44 (4sets)
INT: 64.5%

(E1RM: 64.5)		 Barbell Curl
37.5x13 @8
32.5x13 @9
27.5x15 @7
27.5x15 @7
27.5x15 @8

1m rest

(71reps, 5sets)
Hammer Curls
14x15 @7
14x14 @8
14x12 @8.5
10x15 @7.5
10x15 @8

1min rest

(71reps, 5sets)
Rope Pushdowns
45x14 @8.5
45x13 @8
40x13 @7.5
40x13 @8.5
35x15 @10

1m rest

(68reps, 5sets)		 Triceps Pushdowns
45x12 @9.5
40x15 @8
40x13 @8.5
35x15 @9
35x14 @10

1m rest

(69reps, 5sets)
Overhead triceps ext.
28x15 @7.5
28x12 @8
24x15 @7.5
24x14 @8.5
24x15 @7.5

1min rest

(71reps, 5sets)		 LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-140bpm
 HIIT Cardio (25min)
Regular bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @7
sLength: 90m
AU: 630		 sRPE: @8.5
sLength: 100m
AU: 850		 sRPE: @5
sLength: 95m
AU: 475		 sRPE: @6.5
sLength: 60m
AU: 390		 sRPE: @8.5
sLength: 90m
AU: 765		 sRPE: @4
sLength: 75m
AU: 300
Notes:
SQ) Again too deep! Bar hitting on the safety
pins and making me miss groove reps.
Bar seems to be behind mid-foot from the start. Make sure bar is
over mid-foot before the descent!

P) too loose, more core and glute tightness!

 Notes:
DL) Better form. Focus in moving the bar faster!

BP) Missed my prescribed 100x6 @9 , dunno why form looked good.
 Notes:
I had a long day at the hospital and was feeling tired, didn’t want to train at all.		 Notes:
SQ) Sick low back pump, I think that my pause is too deep

P) Elbows better

 Notes:
DL) Very hard lockouts on the last sets…		 Notes:
Went to bed early, slept a lot, workout felt very easy.
Total Volume: Average I****ntensity: Exercise: Acute Workload:
25.02-03.03
SQ (weekly):
107 reps, 15 sets 72.9% Comp.SQ
2ct Pause SQ,no belt
2ct Pause SQ /w belt
 3410 AU
BP (weekly):
 178 reps, 27 sets 76.44%
Comp.BP
2ct Pause BP
Comp. Press
2ct Pause Press
Feet up BP
DL (weekly):
 66 reps, 11 sets 77.83% Conv. DL
2ct Pause DL
Press Supplemental:
 38 reps, 5 sets 74.8% Incl. DP BP
Pull Supplemental:
 44 reps, 4 sets 64% Lever Row
33
Mon
Pivot Block 1,day 1

04/03/19
BW: 90.9 (200lbs)		 Tu
Pivot Block 1,day 2

05/03/19		 Wed – GPP
Pivot Block 1,GPP 1

06/03/19		 Th
Pivot Block 1,day 3

07/03/19		 Fri
Pivot Block 1,day 4

08/03/19		 Sat - GPP
Pivot Block 1,GPP 2

09/03/19
High Bar SQ w/ belt
100x10 @6
105x10 @7
110x10 @7.5
110x10 @8

<3min rest

VOL: 40 (4sets)
INT: 65.5%

(E1RM: 161.75)		 Sumo DL w/ belt
136.25x8 @6
142.5x8 @6.5
150x8 @8
150x8 @8

3min rest

VOL: 32 (4sets)
INT: 71.25%

(E1RM: 202.7)		 Seated Mach.Row (10m)
57.5x15 @7
525x12 @8
47.5x10 @7
42.5x10 @8.5
37.5x10 @8
32.5x10 @8
27.5x10,10,15,13,12,10 @8

30-40s rest

(137reps, 12 sets)		 Front SQ
70x10 @6
75x10 @6.5
80x7 @slip
80x5 @slip
75x10 @6
77x7 @slip
77x7 @slip x-grip
77x8 @slip


2min rest

VOL: 64 (8sets)
INT: ??%

(E1RM: ??)		 Double Overhand DL
126.25x8 @6
132.5x8 @7.5
135x8 @8
135x8 @8.5

3minmin rest

VOL: 32 (4sets)
INT: 72.25%

(E1RM: 182.5)		 Lat.Pulldown (10m)
60x10 @8.5
50x10 @7
40x15 @6
45x10 @8
40x15 @6.5
40x15 @7
40x15 @6.5
45x10 @7.5
40x15
40x12 @7
40x10 @8.5

30-40s rest

(137reps, 11sets)
Feet Up BP
70x10 @5.5
75x10 @8
75x10 @10
67.5x10 @9

2-3min rest

VOL: 40 (4sets)
INT: 68.75%

(E1RM: 110)		 Press
35x10 @6
37.5x10 @8
35x10 @8.5


2-3min rest

VOL: 30 (3sets)
INT: 66.33%

(E1RM: 55)		 Plank (10m)
2.00m
1.35m x3
1.15m


30s rest		 Towel BP,2-3inch
85x6 @6
90x6 @7
95x6 @8
95x6 @8

3min rest

VOL: 24 (4sets)
INT: 77%

(E1RM: 120)		 Incline BP
70x6 @6
75x6 @7
77.5x6 @8
77.5x6 @8.5

3min rest

VOL: 24 (4sets)
INT: 77.25%

(E1RM: 98)		 Hollow body hold (10m)
50s
48s
50s
48s x2
25s
26s
20s


30-40s rest
Barbell Row, straps
90x10 @6
95x10 @6.5
100x10 @7.5
105x10 @7.5

<3min rest

VOL: 40 (4 sets)
INT: 65%

(E1RM: 156.7)		 Leg Press
180x10 @6
200x10 @7
220x10 @7.5
220x10 @7.5

2min rest

VOL: 40 (4sets)
INT: 65.25%

(E1RM: 328)		 Preacher Curl
31.25x15 @7.5
26.25x10 @9
21.25x9 @9.5
20x11 @9
20x10 @10

1m rest

(55reps, 5sets)		 Wide Grip BP
67.5x10 @6
72.5x10 @6.5
75x10 @8


2min rest

VOL: 30 (3sets)
INT: 64.66%

(E1RM: 110)		 3ct Pause BP
70x6 @6
80x6 @8.5
77.5x6 @8
75x6 @10

Didn’t track rest

VOL: 24 (4sets)
INT: 79.25%

(E1RM: 100)		 Barbell Curl
37.5x15 @7
32.5x12 @8
27.5x15 @7
27.5x12 @8
25x13 @7
25x13 @9

Superset w/ triceps

(80reps, 6sets)
Rope Pushdowns
45x15 @7
45x13 @8.5
40x15 @7
40x12 @8.5
35x12 @9

1m rest

(67reps, 5sets)		 Triceps Pushdowns
45x12 @8.5
40x13 @8.5
40x11 @9
35x15 @8
35x14 @9

Superset w/ biceps

(65reps, 5sets)
LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-140bpm		 HIIT Cardio (25min)
Regular bike
3m warm-up
20s sprint
2m steady
3m cooldown
sRPE: @7
sLength: 50m
AU: 350		 sRPE: @7
sLength: 75m
AU: 525		 sRPE: @4
sLength: 90m
AU: 360		 sRPE: @5
sLength: 65m
AU: 325		 sRPE: @6
sLength: 60m
AU: 360		 sRPE: @4.5
sLength: 75m
AU: 315
Notes:
SQ) Need better balance over mid-foot and a tighter upper-back! Bar might be behind mid-foot, excessive depth

*I had a training session with trainees so I did SQs in between and then a 2hr break then continued with BP and Rows		 Notes:
DL) Went with a conservative, medium stance

Press) Loose quads, glutes, abs…		 Notes: Notes:
FQ) Rack position was collapsing after 7th rep. Tried a X-grip, grip with straps but nothing worked.

BP) Felt a pump in my front delts from the wide bench		 Notes:
DL) Questionable lockout at last set, last rep…		 Notes:
I did the lat.pulldowns last because the machine, had to reduce weight because I was fatigued.
Total Volume: Average I****ntensity: Exercise: Acute Workload:
04.03-10.03
SQ (weekly): 104 reps, 12 sets
__(*__inflated by FSQ)		 65% High Bar SQ
Leg Press
Front SQ		 2235 AU
BP (weekly): 142 reps, 19 sets 73.4% Feet up BP
Towel BP
Wide Grip BP
Incline BP
2ct Pause BP
DL (weekly): 64 reps, 8 sets 77.83% Sumo DL
Double Overhand DL
Press Supplemental 30 reps, 3 sets 66.33% Press
Row Supplemental 40 reps, 4 sets 65% Barbell Row
Squat Supplemental 40 reps, 4 sets 65% Leg Press
34
Mon
Microcycle 1, w1/d1

11/03/19
BW: 90.7 (200lbs)		 Tu
Microcycle 1, w1/d2

12/03/19
 Wed – GPP
Microcycle 1, GPP 1

13/03/19
 Th
Microcycle 1, w1/d3

14/03/19
 Fri
Microcycle 1, w1/d4

15/03/19
Comp.SQ
157.5x1 @7.5
160x1 @8
135x4 @6 (-15%)
135x4 @6
135x4 @6
135x4 @6

2min rest

VOL: 18 (6sets)
INT: 81.8%

(E1RM: 174)		 Comp.DL
180x1 @7
187.5x1 @8
160x4 @6
160x4 @6
160x4 @6
160x4 @6.5

1-2min rest

VOL: 18 (6sets)
INT: 82.83%

(E1RM: 203.8)		 Seated Vertical Pull (8min)
30x10,10 @8
25x10,9 @10
20x10,10,10,10,8 @8
15x12 @6.5



30-40s rest

(91reps, 10 sets)		 Pin SQ
140x1 @7.5
145x1 @8
135x4 @8.5
128.75x4 @8
128.75x4 @7.5


2min rest

VOL: 14 (5sets)
INT: 86.8%

(E1RM: 157.5)		 2” Deficit DL
160x1 @7
165x1 @8
155x4 @8.5
147.5x4 @7
147.5x4 @7.5


3min rest

VOL: 14 (5sets)
INT: 85.8%

(E1RM: 179)
Comp.BP
112.5x1 @7
115x1 @8
101.25x3 @7.5
101.25x3 @7
101.25x3 @7.5
101.25x3 @7.5
101.25x3 @8.5

2-3min rest

VOL: 17 (7sets)
INT: 86.85%

(E1RM: 125)		 TnG BP
85x8 @7
87.5x8 @8.5
82.5x8 @7.5
82.5x7 @10 misload
75x8 @7



2-3min rest

VOL: 39 (5sets)
INT: 74%

(E1RM: 116.6)		 Hollow Body Hold (8m)
48s x5
38s
22s





30s rest
 Pin BP
112.5x1 @7
115x1 @8
111.25x3 @9
105x3 @7.5
105x3 @8.5 bar forward



2min rest

VOL: 11 (5sets)
INT: 88.2%

(E1RM: 125)		 Slingshot BP
125x1 @7.5
127.5x1 @8.5
120x3 @9
112.5x3 @7.5
112.5x3 @7.5



3min rest

VOL: 11 (5sets)
INT: 88.8%

(E1RM: 135.6)
Press
41.25x8 @7
42.5x8 @7.5
43.75x8 @9
41.25x8 @7.5


1-2min rest

VOL: 32 (4 sets)
INT: 72.75%

(E1RM: 57.5)		 High Bar SQ
100x8 @6.5
105x8 @7.5
110x8 @8.5
105x8 @7.5
105x8 @7

3min rest

VOL: 40 (5sets)
INT: 71.8%

(E1RM: 146.6)		 Hammer Curl
16x10 @8.5
14x13 @7
14x15 @7.5 body English
14x10 @8


1m rest

(48reps, 4sets)		 CGBP
78.75x8 @6
81.25x8 @7.5
82.5x8 @10
77.5x8 @10


3min rest

VOL: 32 (4sets)
INT: 74.5%

(E1RM: 104)		 SLDL w/ straps
120x8 @6
120x8 @7
125x8 @7.5
130x8 @8.5
122.5x8 @7.5

Didn’t track rest

VOL: 40 (5sets)
INT: 71.6%

(E1RM: 173.3)

Overhead Triceps Extensions
28x15 @7
28x13 @7.5
24x13 @7
24x12 @7

1m rest

(53reps, 4sets)
LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-140bpm
sRPE: @6
sLength: 70m
AU: 420		 sRPE: @8
sLength: 90m
AU: 720		 sRPE: @4
sLength: 75m
AU: 300		 sRPE: @4
sLength: 60m
AU: 240		 sRPE: @7.5
sLength: 90m
AU: 675
Notes:
SQ) Could cut depth more.
BP) Could pause a bit more



*I felt very good, motivation was high, building momentum		 Notes:
DL) Careful not to drop
your hips too low when
resetting the reps. Bar tends to roll forward before the pull.

SQ) Sets were a drag		 Notes:
…		 Notes:
PinBP) Last set bar went forward instead of up and back

 Notes:
New Town, New Gym…
35
Mon
Microcycle 1, w1/d1

11/03/19
BW: 90.7 (200lbs)		 Tu
Microcycle 1, w1/d2

12/03/19
 Wed – GPP
Microcycle 1, GPP 1

13/03/19
 Th
Microcycle 1, w1/d3

14/03/19
 Fri
Microcycle 1, w1/d4

15/03/19
Comp.SQ
157.5x1 @7.5
160x1 @8
135x4 @6 (-15%)
135x4 @6
135x4 @6
135x4 @6

2min rest

VOL: 18 (6sets)
INT: 81.8%

(E1RM: 174)		 Comp.DL
180x1 @7
187.5x1 @8
160x4 @6
160x4 @6
160x4 @6
160x4 @6.5

1-2min rest

VOL: 18 (6sets)
INT: 82.83%

(E1RM: 203.8)		 Seated Vertical Pull (8min)
30x10,10 @8
25x10,9 @10
20x10,10,10,10,8 @8
15x12 @6.5



30-40s rest

(91reps, 10 sets)		 Pin SQ
140x1 @7.5
145x1 @8
135x4 @8.5
128.75x4 @8
128.75x4 @7.5


2min rest

VOL: 14 (5sets)
INT: 86.8%

(E1RM: 157.5)		 2” Deficit DL
160x1 @7
165x1 @8
155x4 @8.5
147.5x4 @7
147.5x4 @7.5


3min rest

VOL: 14 (5sets)
INT: 85.8%

(E1RM: 179)
Comp.BP
112.5x1 @7
115x1 @8
101.25x3 @7.5
101.25x3 @7
101.25x3 @7.5
101.25x3 @7.5
101.25x3 @8.5

2-3min rest

VOL: 17 (7sets)
INT: 86.85%

(E1RM: 125)		 TnG BP
85x8 @7
87.5x8 @8.5
82.5x8 @7.5
82.5x7 @10 misload
75x8 @7



2-3min rest

VOL: 39 (5sets)
INT: 74%

(E1RM: 116.6)		 Hollow Body Hold (8m)
48s x5
38s
22s





30s rest
 Pin BP
112.5x1 @7
115x1 @8
111.25x3 @9
105x3 @7.5
105x3 @8.5 bar forward



2min rest

VOL: 11 (5sets)
INT: 88.2%

(E1RM: 125)		 Slingshot BP
125x1 @7.5
127.5x1 @8.5
120x3 @9
112.5x3 @7.5
112.5x3 @7.5



3min rest

VOL: 11 (5sets)
INT: 88.8%

(E1RM: 135.6)
Press
41.25x8 @7
42.5x8 @7.5
43.75x8 @9
41.25x8 @7.5


1-2min rest

VOL: 32 (4 sets)
INT: 72.75%

(E1RM: 57.5)		 High Bar SQ
100x8 @6.5
105x8 @7.5
110x8 @8.5
105x8 @7.5
105x8 @7

3min rest

VOL: 40 (5sets)
INT: 71.8%

(E1RM: 146.6)		 Hammer Curl
16x10 @8.5
14x13 @7
14x15 @7.5 body English
14x10 @8


1m rest

(48reps, 4sets)		 CGBP
78.75x8 @6
81.25x8 @7.5
82.5x8 @10
77.5x8 @10


3min rest

VOL: 32 (4sets)
INT: 74.5%

(E1RM: 104)		 SLDL w/ straps
120x8 @6
120x8 @7
125x8 @7.5
130x8 @8.5
122.5x8 @7.5

Didn’t track rest

VOL: 40 (5sets)
INT: 71.6%

(E1RM: 173.3)

Overhead Triceps Extensions
28x15 @7
28x13 @7.5
24x13 @7
24x12 @7

1m rest

(53reps, 4sets)
LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.2-3.4 kph
HR: 135-140bpm
sRPE: @6
sLength: 70m
AU: 420		 sRPE: @8
sLength: 90m
AU: 720		 sRPE: @4
sLength: 75m
AU: 300		 sRPE: @4
sLength: 60m
AU: 240		 sRPE: @7.5
sLength: 90m
AU: 675
Notes:
SQ) Could cut depth more.
BP) Could pause a bit more



*I felt very good, motivation was high, building momentum		 Notes:
DL) Careful not to drop
your hips too low when resetting the reps. Bar tends to roll
forward before the pull.

SQ) Sets were a drag		 Notes:
…		 Notes:
PinBP) Last set bar went forward instead of up and back

 Notes:
New Town, Sofia, New Gym, Orenda…
Total Volume: Average I****ntensity: Exercise: Acute Workload:
11.03-17.03
SQ (weekly):
72 reps, 16 sets
 80% Comp. SQ
High Bar SQ
Pin SQ		 2355 AU
BP (weekly):
 110 reps, 26 sets 82.5% Comp.BP
TnG BP
Pin BP
Slingshot BP
CGBP
DL (weekly):
 72 reps, 16 sets 80% Comp.DL
Deficit DL
SLDL
Press Supplemental 32 reps, 4 sets 72.75% Press
Row Supplemental n/a n/a n/a
36
Mon
Microcycle 1, w2/d1

18/03/19
BW: 90.18 (199lbs)		 Tu
Microcycle 1, w2/d2

19/03/19
 Wed
Microcycle 1, w2/GPP

20/03/19
 Th
Microcycle 1, w2/d3

21/03/19
 Fri
Microcycle 1, w2/d4

22/03/19
Comp.SQ
157.5x1 @7
162.5x1 @7.5
138.75x4 @6
138.75x4 @6
138.75x4 @6
138.75x4 @6


2min rest

VOL: 18 (6sets)
INT: 82%

(E1RM: 178.5)		 Comp.DL
183.75x1 @7
190x1 @7.5
195x1 @7.5 PR
170x4 @5.5
170x4 @6
170x4 @6
170x4 @6

2min rest

VOL: 19 (7sets)
INT: 83.5%

(E1RM: 214)		 Seated Vertical Pull (8min)
32.5x12,5 @8
27.5x8 @7
22.5x10 @7.5
20x10,11,10,9 @8
17.5x12,9



30-40s rest

(96reps, 10 sets)		 Pin SQ
142.5x1 @8
133.75x4 @8.5
130x4 @7.5
130x4 @8




<2min rest

VOL: 13 (4sets)
INT: 85.75%

(E1RM: 154.89)		 2” Deficit DL
152.5x1 @7
162.5x1 @7.5
167.5x1 @7.5
158.75x4 @7.5
166.25x4 @9
157.5x4 @7.5


Didn’t track rest

VOL: 15 (6sets)
INT: 86.8%

(E1RM: 193.3)
Comp.BP
113.75x1 @7.5
116.25x1 @9 longer pause
97.5x3 @6
97.5x3 @6
97.5x3 @6
97.5x3 @6
97.5x3 @6

2min rest

VOL: 17 (7sets)
INT: 83.85%

(E1RM: 121)		 TnG BP
80x8 @6
83.37x8 @6.5
87.5x8 @8.5
83.75x8 @8.5
81.25x8 @10



2-3min rest

VOL: 40 (5sets)
INT: 73.2%

(E1RM: 116.6)		 Hollow Body Hold (8m)
48s x4
32s
1.50s (knees @90)

Some guys was talking to me while doing the ex


30s rest
 Pin BP
116.25x1 @7
118.75x1 @8
115x3 @9.5
108.75x3 @7.5
108.75x3 @8.5



2min rest

VOL: 11 (5sets)
INT: 89%

(E1RM: 129)		 Slingshot BP
125x1 @7
130x1 @7.5
132.5x1 @8.5 pushed forward
125x3 @8.5
121.25x3 @7.5
121.25x3 @8


Didn’t track rest

VOL: 12 (6sets)
INT: 88.8%

(E1RM: 140)
Press
45x8 @6.5
47.5x8 @9
41.25x8 @7
43.75x8 @8
41.25x8 @7


2-3min rest

VOL: 40 (5 sets)
INT: 72.2%

(E1RM: 62.5)		 High Bar SQ
100x8 @6
105x8 @7
110x8 @7.5
115x8 @8.5
108.75x8 @7
108.75x8 @7

3min rest

VOL: 48 (6sets)
INT: 71.3%

(E1RM: 153.3)		 Hammer Curl
16x15 @9
16x11 @8.5
12x15 @8
12x13 @8.5



1m rest

(54reps, 4sets)		 CGBP
77.5x8 @6
80x8 @7
82.5x8 @8.5
83.75x8 @10
75x8 @9.5


3min rest

VOL: 40 (5sets)
INT: 74%

(E1RM: 106)		 SLDL w/ straps
120x8 @6
123.75x8 @6.5
130x8 @8
135x8 @8.5
130x8 @8


Didn’t track rest

VOL: 40 (5sets)
INT: 71.6%

(E1RM: 180)

Overhead Triceps Extensions
32.5x12 @7.5
28x13 @8.5
28x12 @9.5
28x11 @8

1m rest

(48reps, 4sets)
LISS Cardio (35min)
Treadmill
15% incl.
Speed: 3.7 kph
HR: 135-140bpm
sRPE: @6.5
sLength: 75m
AU: 487.5		 sRPE: @7.5
sLength: 75m
AU: 562.5		 sRPE: @4.5
sLength: 75m
AU: 337.5		 sRPE: @6
sLength: 65m
AU: 390		 sRPE: @6.5
sLength: 85m
AU: 552.5
Notes:
SQ) Slow descent = better




 Notes:
DL) Better hips. Aggresively
drive your mid-foot into
the floor when initiating the deadlift

SQ Forgot my squat shoes and did SQs with my sneakers		 Notes:
 Notes:
…		 Notes:
DL) I had trouble gauging RPE on the single.
Total Volume: Average I****ntensity: Exercise: Acute Workload:
18.03-24.03
SQ (weekly):
79 reps, 16 sets
 79.68% Comp. SQ
High Bar SQ
Pin SQ		 2330 AU
BP (weekly):
 120 reps, 28 sets 81.77% Comp.BP
TnG BP
Pin BP
Slingshot BP
CGBP
DL (weekly):
 74 reps, 18 sets 80.63% Comp.DL
Deficit DL
SLDL
Press Supplemental 40 reps, 5 sets 72.2% Press
Row Supplemental n/a n/a n/a
37
Mon
Microcycle 1, w3/d1

25/03/19
BW: 89.74 (198lbs)		 Tu
Microcycle 1, w3/d2

26/03/19
 Wed
Microcycle 1, w3/GPP

27/03/19
 Th
Microcycle 1, w3/d3

28/03/19
 Fri
Microcycle 1, w3/d4

29/03/19
Comp.SQ
162.5x1 @7
167.5x1 @8
141.25x4 @6
141.25x4 @6
141.25x4 @6.5
141.25x4 @7

2min rest

VOL: 18 (6sets)
INT: 83.33%

(E1RM: 182)		 Comp.DL
192.5x1 @8
165x4 @6
165x4 @6
165x4 @6
165x4 @6


2min rest

VOL: 17 (5sets)
INT: 81.6%

(E1RM: 209.2)		 Seated Vertical Pull (8min)
32.5x14,8 @8
27.5x9 @8
23.75x8 @8
20x12,8 @8
15x15,11 @7.5


30-40s rest

(73reps, 8 sets)		 Pin SQ
140x1 @7
145x1 @8
135x4 @8.5
130x4 @7.5
130x4 @7.5


2min rest

VOL: 14 (5sets)
INT: 86%

(E1RM: 157.6)		 2” Deficit DL
160x1 @7
167.5x1 @8
156.25x4 @8
163.75x4 @8.5
156.25x4 @8


2min rest

VOL: 14 (5sets)
INT: 86.8%

(E1RM: 182)
Comp.BP
110x1 @7.5
112.5x1 @7.5
113.75x1 @8
98.75x3 @6.5
98.75x3 @6.5
98.75x3 @7.5
98.75x3 @7
98.75x3 @9

2-3min rest

VOL: 18 (8sets)
INT: 87%

(E1RM: 123.64)		 TnG BP
80x8 @6
83.75x8 @8
85x8 @8.5
86.25x8 @8.5
81.25x8 @8
81.25x7 @9.5



2-3min rest

VOL: 47 (6sets)
INT: 74.3%

(E1RM: 115)		 Hollow Body Hold (8m)
48s x3
50s
48s x2
10s





30s rest
 Pin BP
117.5x1 @7
121.25x1 @8
117.5x3 @9
110x3 @7.5
110x3 @7.5




2-3min rest

VOL: 11 (5sets)
INT: 88%

(E1RM: 131.8)		 Slingshot BP
125x1 @7
130x1 @8
135x1 @10 misload
120x3 @8
122.5x3 @9
117.5x3 @8



2min rest

VOL: 12 (6sets)
INT: 90.33%

(E1RM: 135)
Press
43.75x8 @7
45x8 @7
46.25x8 @8.5
43.75x8 @8
43.75x8 @8.5


2-3min rest

VOL: 40 (5 sets)
INT: 73.2%

(E1RM: 61.66)		 High Bar SQ
105x8 @6
110x8 @6.5
115x8 @8
118.75x7 @fail, bad form
107.5x8 @7
107.5x8 @8

3min rest

VOL: 47 (6sets)
INT: 72.83%

(E1RM: 146.6)		 Hammer Curl
18x13 @8
14x14 @8
14x13 @7
14x13 @9



1m rest

(53reps, 4sets)		 CGBP
73.75x8 @6.5
80x8 @7
82.5x8 @7.5
85x8 @8 (probably was @8.5)
87.5x7 @10


3min rest

VOL: 39 (5sets)
INT: 73.2%

(E1RM: 108)		 SLDL w/ straps
123.75x8 @6
138.75x8 @7
135x8 @8
138.75x8 @8.5
135x8 @8.5


2min rest

VOL: 40 (5sets)
INT: 72.6%

(E1RM: 185)

Overhead Triceps Extensions
32.5x15 @8
32.5x13 @8.5
32.5x12 @8
27.5x15 @7

1m rest

(55reps, 4sets)
LISS Cardio (35min)
Bike

no HR monitor
sRPE: @6.5
sLength: 90m
AU: 585		 sRPE: @8
sLength: 85m
AU: 680		 sRPE: @4
sLength: 70m
AU: 280		 sRPE: @6
sLength: 70m
AU: 420		 sRPE: @7
sLength: 60m
AU: 420
Notes:
SQ) Slow descent = better…




 Notes:
DL) Aggresively drive your mid-foot into the floor when initiating the deadlift

SQ) Bar moved behind mid-foot on the ascent and I failed. I think I could have recovered if I grinded a bit more… I gave up too early		 Notes:
*sick, common cold…		 Notes:
PinBP) Squeeze better! Leave your fingerprints on the bar!

CGBP)I should have taken into consideration the number of prior sets and the borderline @8 set prior to my last, I should have loaded 86.25

*very sick		 Notes:
DL) I had trouble gauging RPE on the single.
Same this week. When I start pulling the single
it feels like a higher RPE but when I start the 4s @9 I can do almost as the single @8

SLDL) hard lockout at the last set

*Mildly sick
Total Volume: Average I****ntensity: Exercise: Acute Workload:
25.03-31.03
SQ (weekly):
79 reps, 17 sets
 80.72% Comp. SQ
High Bar SQ
Pin SQ		 2385 AU
BP (weekly):
 127 reps, 30 sets 82.56% Comp.BP
TnG BP
Pin BP
Slingshot BP
CGBP
DL (weekly):
 71 reps, 15 sets 80.33% Comp.DL
Deficit DL
SLDL
Press Supplemental 40 reps, 5 sets 73.2% Press
Row Supplemental n/a n/a n/a
38
Mon
Microcycle 1, w4/d1

01/04/19
BW: 89.74 (198lbs)		 Tu
Microcycle 1, w4/d2

02/04/19
 Wed
Microcycle 1, w4/GPP

03/04/19
 Th
Microcycle 1, w4/d3

04/04/19
 Fri
Microcycle 1, w4/d4

05/04/19
Comp.SQ
165x1 @8.5
137.5x4 @6
137.5x4 @6.5
137.5x4 @6.5
137.5x4 @6.5


2min rest

VOL: 17 (5sets)
INT: 81.2%

(E1RM: 175)		 Comp.DL
185x1 @7
190x1 @8.5
160x4 @5.5
160x4 @5.5
160x4 @6
160x4 @6

2min rest

VOL: 18 (6sets)
INT: 83.16%

(E1RM: 202)		 Seated Vertical Pull (8min)
32.5x11 @9
27.5x8 @8
22.5x11,8 @8
17.5x12,10,15,10 @?


30-40s rest

(85reps, 8 sets)		 Pin SQ
142.5x1 @7
147.5x1 @7.5
150x1 @8
140x4 @8.5
135x4 @8
135x4 @8

2min rest

VOL: 15 (6sets)
INT: 87.5%

(E1RM: 163)		 2” Deficit DL
175x1 @7.5
165x4 @8.5
157.5x4 @7.5
157.5x4 @7.5



2-3min rest

VOL: 13 (4sets)
INT: 85%

(E1RM: 192.3)
Comp.BP
111.25x1 @8.5
95x3 @<6
95x3 @6.5
95x3 @6
95x3 @6.5
95x3 @6

1-2min rest

VOL: 16 (6sets)
INT: 82.33%

(E1RM: 118.35)		 TnG BP
82.5x8 @6
85x8 @7
87.5x8 @8
90x8 @10
82.5x8 @7.5
80x8 @9

Didn’t track rest

VOL: 48 (6sets)
INT: 73.3%

(E1RM: 113.92)		 Hollow Body Hold (8m)
50s x4
25s
23s
52s



30s rest
 Pin BP
118.75x1 @7
122.5x1 @8.5
116.25x3 @8.5
110x3 @8
110x3 @8


2min rest

VOL: 11 (5sets)
INT: 88.6%

(E1RM: 130)		 Slingshot BP
127.5x1 @7
130x1 @8
125x3 @8.5
118.75x3 @8.5
116.25x3 @7.5


2-3min rest

VOL: 11 (5sets)
INT: 88.4%

(E1RM: 141.3)
Press
42.5x8 @6
45x8 @7
46.25x8 @9
43.75x8 @8
41.25x8 @7


2-3min rest

VOL: 40 (5 sets)
INT: 72%

(E1RM: 60.85)		 High Bar SQ
100x8 @6
105x8 @7
110x8 @7.5
113.8x8 @9
107.5x8 @7
107.5x8 @7.5

3min rest

VOL: 48 (6sets)
INT: 71.66%

(E1RM: 149.67)		 Hammer Curl
18x15 @8
14x15 @?
14x12 @9
12x15 @?



1m rest

(57reps, 4sets)		 CGBP
80x8 @6.5
82.5x8 @6.5
85x8 @8
86.25x6 @10
81.25x8 @9


Didn’t track rest

VOL: 38 (5sets)
INT: 74.4%

(E1RM: 102)		 SLDL w/ straps
127.5x8 @6
132.5x8 @7
138.75x8 @8
142.5x8 @9.5 form breakdown
131.25x8 @10 form breakdown


3min rest

VOL: 40 (5sets)
INT: 73.8%

(E1RM: 185)

Overhead Triceps Extensions
36x12 @7.5
32x12 @9.5
28x13 @8
28x8 @8.5

1m rest

(45reps, 4sets)
LISS Cardio (35min)
35min
Treadmill
15%incline
3.2-3.6mph
sRPE: @6
sLength: 70m
AU: 420		 sRPE: @7
sLength: 90m
AU: 630		 sRPE: @5
sLength: 80m
AU: 400		 sRPE: @6
sLength: 90m
AU: 540		 sRPE: @7
sLength: 90m
AU: 630
Notes:
SQ) Slow descent = better…




 Notes:
DL) Was in a new gym, I
was visiting my parents so I
found a local gym.

SQ) I was looking more downward and w
as keeping a bit more horizontal back angle than last week. Lift felt easier but I felt
the heavier erector demand of the High Bar, erectors
were sore on Wed.		 Notes:
…
 Notes:
PinBP) Squeeze better! Leave your fingerprints on the bar!

CGBP) Start timing your reps because uneven rest times between the CGBP might have been the culprit for the missed reps
 Notes:
DL) Better gauging today

SLDL) on the last 2 sets form started to breakdown. Do no let form breakdown, judge RPE solely of form, do not start ramping or hitching!!!
Total Volume: Average I****ntensity: Exercise: Acute Workload:
01.04-07.04
SQ (weekly):
80 reps, 17 sets
 80.12% Comp. SQ
High Bar SQ
Pin SQ		 2620 AU
BP (weekly):
 124 reps, 27 sets 81.4% Comp.BP
TnG BP
Pin BP
Slingshot BP
CGBP
DL (weekly):
 71 reps, 15 sets 80.65% Comp.DL
Deficit DL
SLDL
Press Supplemental 40 reps, 5 sets 72% Press
Row Supplemental n/a n/a n/a
39
Mon
Microcycle 1, w5/d1

08/04/19
BW: 89.74 (198lbs)		 Tu
Microcycle 1, w5/d2

09/04/19		 Wed
Microcycle 1, w5/GPP

10/04/19		 Th
Microcycle 1, w5/d3

11/04/19		 Fri
Microcycle 1, w5/d4

05/04/19
Comp.SQ
160x1 @8
135x4 @6.5
135x4 @7
135x4 @7
135x4 @7.5


2min rest

VOL: 15 (5sets)
INT: 83.2%

(E1RM: 173.9)		 Comp.DL
185x1 @7
190x1 @8
162.5x4 @5.5
162.5x4 @5.5
162.5x4 @5.5
162.5x4 @5.5

2min rest

VOL: 17 (6sets)
INT: 82.83%

(E1RM: 206.5)		 Seated Vertical Pull (8min)
32.5x15,8 @7.5
27.5x8 @8
22.5x12,10,10,10,10 @7




30-40s rest

(83reps, 8 sets)		 Pin SQ
147.5x1 @7
152.5x1 @8
142.5x4 @9
135x4 @8
135x4 @8


2-3min rest

VOL: 14 (5sets)
INT: 87%

(E1RM: 165.75)		 2” Deficit DL
180x1 @7.5
185x1 @8
172.5x4 @8.5
163.75x4 @7.5
163.75x4 @7


Didn’t track rest

VOL: 14 (5sets)
INT: 84.2%

(E1RM: 201)
Comp.BP
110x1 @8
97.5x3 @6
97.5x3 @6
97.5x3 @6
97.5x3 @6.5
97.5x3 @6.5

2min rest

VOL: 16 (6sets)
INT: 83.16%

(E1RM: 119.56)		 TnG BP
78.75x8 @6
81.25x8 @7
85x8 @7.5
87.5x8 @8.5
82.5x8 @7.5
82.5x8 @8.5

3min rest

VOL: 48 (6sets)
INT: 72.16%

(E1RM: 116.66)		 Hollow Body Hold (8m)
50s x4
15s
50s x1




30s rest		 Pin BP
117.5x1 @7
121.25x1 @8
117.5x3 @8.5
111.25x3 @7.5
111.25x3 @8.5


2-3min rest

VOL: 11 (5sets)
INT: 88.4%

(E1RM: 131.8)		 Slingshot BP
127.5x1 @6.5
132.5x1 @8
130x3 @9
123.75x3 @7
123.75x3 @7


Didn’t track rest

VOL: 11 (5sets)
INT: 87.4%

(E1RM: 144)
Press
42.5x8 @6
45x8 @8
42.5x8 @8
40x8 @8.5
37.5x8 @8


<2min rest

VOL: 40 (5sets)
INT: 73%

(E1RM: 60.81)		 High Bar SQ
103.75x8 @6
107.5x8 @7
112.5x8 @8
115x8 @8.5
107.5x8 @7
107.5x8 @7

3min rest

VOL: 48 (6sets)
INT: 72.66%

(E1RM: 153.33)		 Hammer Curl
20x12 @8
26x15 @7
16x8 @8 medial elbow pain
12x12 @5.5 same pain



1m rest

(47reps, 4sets)		 CGBP
75x8 @6
77.5x8 @7
80x8 @7.5
82.5x8 @8.5
77.5x8 @8


2-3min rest

VOL: 40 (5sets)
INT: 72%

(E1RM: 110)		 SLDL w/ straps
127.5x8 @6
132.5x8 @7
138.75x8 @8
142.5x8 @9
138.75x7 @9 misload, form was gonna break on last

3min rest

VOL: 39 (5sets)
INT: 73.6%

(E1RM: 187.5)
Overhead Triceps Extensions
38x11 @10
28x15 @?
28x13 @8
28x15 @6 more rest

1m rest

(54reps, 4sets)
LISS Cardio (35min)
35min
Treadmill
15%incline
3.4-3.9mph
sRPE: @6.5
sLength: 80m
AU: 520		 sRPE: @7.5
sLength: 95m
AU: 712.5		 sRPE: @5
sLength: 85m
AU: 425		 sRPE: @6
sLength: 70m
AU: 420		 sRPE: @6.5
sLength: 110m
AU: 715
Notes:
*New Gym, stressful day, late night workout


 Notes:
* Was fooling around and talking to people		 Notes:
On the curls I felt a
** sharp pain in**
** my left elbow (medial epicondylitis) and I had to cut short my curls.
Overall motivation
 was extremely down.**		 Notes:… … Notes:
SLDL)
Do no let form breakdown,
judge RPE solely of form,
do not start ramping or hitching!!!

*Session went too long because I was
** training with a friend and there was talking going on**
Total Volume: Average I****ntensity: Exercise: Acute Workload:
08.04-14.04
SQ (weekly): 77 reps, 16 sets 80.78% Comp. SQ
High Bar SQ
Pin SQ		 2792.5 AU
BP (weekly): 126 reps, 27 sets 80.62% Comp.BP
TnG BP
Pin BP
Slingshot BP
CGBP
DL (weekly): 70 reps, 16 sets 80.21% Comp.DL
Deficit DL
SLDL
Press Supplemental 40 reps, 5 sets 73% Press
Row Supplemental n/a n/a n/a
40
Mon
Pivot 2, day 1

15/04/19
BW: 87.64 (193lbs)		 Tu
Pivot 2, day 2

16/04/19
 Wed
Pivot 2, GPP

17/04/19
 Th
Pivot 2, day 3

18/04/19
 Fri
Pivot 2, day 4

19/04/19
Comp.SQ
126.25x8 @6
132.5x8 @7
137.5x8 @8
137.5x8 @8.5
132.7x8 @8

Didn’t track rest

VOL: 40 (5sets)
INT: 72.2%

(E1RM: 185)		 Sumo DL w/ belt, straps
140x8 @6
145x8 @7.5
145x8 @8
145x8 @6 – mental game


Didn’t track rest

VOL: 32 (4sets)
INT: 70.5%

(E1RM: 201.4)		 Seated Cable Row(8min)
80x15,12 @6
70x12 @8
60x15,12,15,12
50x13,12,10


30-40s rest

(128reps,10 sets)		 Bulgarian Split Squat
42.5x12 @7
45x12 @7.5
45x12 @7.5



Didn’t track rest

VOL: 36 (3sets)
INT: 60.66%

(E1RM: 73.75)		 Midshin Sumo Block Pull
140x10 @6
147.5x10 @7
152.5x10 @7.5
152.5x10 @9.5


Didn’t track rest

VOL: 40 (4sets)
INT: 66.5%

(E1RM: 227.5)
Comp.BP
81.25x8 @7
83.75x8 @8.5
80x8 @8.5
72.5x8 @7.5
70x8 @8

Didn’t track rest

VOL: 40 (5sets)
INT: 83.16%

(E1RM: 111.66)		 Feet Up BP
70x8 @6
75x8 @7
77.5x8 @8
77.5x8 @8.5


Didn’t track rest

VOL: 32 (4sets)
INT: 72%

(E1RM: 104.72)		 Hollow Body Hold (8m)
54s x5
30s




30s rest
 Floor Press
77.5x8 @6
80x8 @7
82.5x8 @7.5
82.5x8 @7.5


Didn’t track rest

VOL: 32 (4sets)
INT: 70.75%

(E1RM: 110)		 Dumbbell BP
26x12 @7.5
26x12 @8
22x12 @8.5



Didn’t track rest

VOL: 36 (3sets)
INT: 61%

(E1RM: 42.5)
DB Press
12x12 @7
14x12 @8
14x12 @8.5


Didn’t track rest

VOL: 36 (3sets)
INT: 61.73%

(E1RM: 22.58)		 Lever Row
45x12 @7
47.5x12 @8
47.5x12 @6
47.5x12 @6

Didn’t track rest

VOL: 48 (4sets)
INT: 58.5%

(E1RM: 82)		 Preacher Curl
30x13 @8
27.5x6 @10
20x12 @8
15x15,15 @7

Didn’t track rest

(61reps, 5sets)		 Incline DB BP
22x12 @7.5
22x12 @8
22x10 @9.5


Didn’t track rest

VOL: 34 (4sets)
INT: 65%

(E1RM: 36)		 2ct Pause Leg Press
170x10 @7
180x10 @7.5
190x10 @8


Didn’t track rest

VOL: 30 (3sets)
INT: 66.6%

(E1RM: 279)

Triceps Pushdowns
40x13 @7.5
40x12 @7
35x15 @9
35x12 @9

1m rest

(52reps, 4sets)
HIIT Cardio (20min)
Bike
sRPE: @7.5
sLength: 90m
AU: 675		 sRPE: @7
sLength: 95m
AU: 630		 sRPE: @5
sLength: 65m
AU: 325		 sRPE: @6.5
sLength: 80m
AU: 520		 sRPE: @6.5
sLength: 80m
AU: 520
Notes:
Started a new pivot and
in my attempt to “not make it
as easy as my last pivot” I overdid the volume. Had to adjust
for the next days, i.e. cut some sets here and there.

BP) Continue practicing the faster descent on the BP and try to not bounce the bar on the chest




 Notes:
On the Sumo DL I was
having catastrophizing thoughts, I was resting too much
between reps, On the last set I said “fuck it” and started
to speed up my pulls
without much thought and it worked out.

Same for Lever Row		 Notes:
…		 Notes:
SQ) Had some balance issues on the split squats		 Notes:
*Session went too long because I was
** training with a friend and there was talking going on**
Total Volume: Average I****ntensity: Exercise: Acute Workload:
15.04-21.04
SQ (weekly):
106 reps, 12 sets
 68.43% Comp. SQ
Bulgarian Split Squat
2ct Pause BP		 2670 AU
BP (weekly):
 174 reps, 20 sets 70.38% Comp.BP
Feet Up BP
Floor Press
DB Bench Press
Incline DB BP
DL (weekly):
 72 reps, 8 sets 80.21% Sumo DL
Sumo Block Pull
Press Supplemental 36 reps, 3 sets 61.73% DB Press
Row Supplemental 48 reps, 4 sets 58.5 Lever row