Yesterday:
Pin Squat
1x3@7 - 265
1x3@8 - 285
3x3@9 - 300,305,310
Struggling with RPE on these. Seems like I can always go just a little heavier.
Press
1@8 - 155
4x4@8 - 140
BB Row
1x6@6 - 145
1x6@7 - 155
4x6@8 - 165,160x3
Today:
7 mins pull ups (no dead hang) - 27 reps
7 mins calf raises
7 mins controlled leg raises
30 mins airbike
Yesterday:
Deadlift
1@8 - 405
3x4@8 - 370
Bench
1@8 - 220
4x4@8 - 200
Squat no belt
1x6@6 - 225
1x6@7 - 255
4x6@8 - 285x2,275x2
Even with the extra rest day (due to travel), I was totally dead by the end of this one. Pretty happy with my competition lifts, just tried not to die during the final squats. GPP tomorrow (technically today, it’s late) then straight back to comp squat, thinking it may suffer but we’ll see.
Today:
7 mins rows @ 111
7 mins h sits
7 mins calf raises (giving this a try)
5 min warmup then 3x 20s airbike sprints on 2 min interval
How did you like your first week of the new-style programming? I thought the singles were a great way to determine volume work for the day.
Squat
1@8 - 350
4x3@8 - 325x3,315
These were VERY unpleasant due to soreness from no belt squats last workout, but I was still able to put up good numbers.
Pin Bench
1x3@7 - 185
1x3@8 - 195
2x3@9 - 205,200
Pins were about 1 inch above my chest.
2ct Paused Deadlift
1x3@7 - 285
1x3@8 - 305
2x3@9 - 325,335
These keep getting easier. One of my favorite variations.
Pin Squat
1x3@7 - 275
1x3@8 - 295
3x3@9 - 315
Press
1@8 - 155
4x3@9 - 147x2,142x2
BB Row
1x6@6 - 147
1x6@7 - 157
4x6@8 - 167x2,162x2
5/4:
7 mins chins (46 reps)
7 mins calves
7 mins leg raises
30 mins air bike
Today:
Deadlift
1@8 - 410 (Deadlift PR)
4x3@8 - 385x4
Bench
1@8 - 225
4x3@9 - 217.5,215,212.5,210
Squat no belt
1x6@6 - 235
1x6@7 - 265
4x6@8 - 290,285,275,275
These kill me every time
Very much looking forward to my low stress week.
Didn’t log my low stress week. First 2 sessions went fine, then it was time for a trip to Vegas and my motivation waned. For all the money they spend on those resorts, the gyms are SHIT. Anyway, on to hypertrophy!
Squat
1x6@6 - 225
1x6@7 - 255
2x6@7 - 275x2
Bench (feet up)
1x6@6 - 135
1x6@7 - 155
2x6@8 - 165,160
I’m going to modify both of my competition presses for the first 4 weeks of this template to movements with very little involvement outside the upper body. I think the lower loads and the change of pace will be nice, as I was starting to wear down toward the end of The Bridge.
Barbell Row
1x15@8 - 115
Myoreps 5,5,5,5,4
Interesting.
3x12 straight bar curls - 40
3x12 tricep pushdowns - 40
Press (seated with pause)
1x6@6 - 95
1x6@7 - 100
2x6@8 - 105,110
Can go a little heavier here. Felt good on my shoulders and back to get the hip movement and layback out of the equation.
RDL
1x8@6 - 205
1x8@7 - 225 (straps)
3x8@8 - 245x3 (straps)
DB Bench
40s x 16
Myoreps 5x6,4
Need to grab the 45s next time.
3x12 DB curls - 20
3x12 single arm pushdowns - 20
5/18:
Deadlift
1x6@6 - 295
1x6@7 - 315
2x6@8 - 325x2
Incline Press close grip
1x8@6 - 115
1x8@7 - 125
3x8@8 - 135x2,130
Belt Squat
1x16@8 - 80
Myoreps - a lot
Need to add weight here too. Lost track of my repeated sets of 5.
3x12 straight bar curls - 40
3x12 pushdowns - 40
Upping weight here next week too.
Squat
1x6@6 - 225
1x6@7 - 255
3x6@8 - 275,270,265
Spoto Press feet up
1x6@6 - 135
1x6@7 - 155
3x6@8 - 165
Barbell Row
1x16@8 - 125
Myoreps 5,5,4
3x12 straight bar curls - 50
3x12 pushdowns - 50
5/23:
Press seated w/ pause
1x6@6 - 105
1x6@7 - 110
3x6@8 - 115
RDL
1x8@6 - 215
1x8@7 - 235
3x8@8 - 255
DB Bench
1x16@8 - 45s
Myoreps - 5,5,5,5,3
3x12 DB curls - 25
3x12 one arm pushdowns - 23
7 minutes BB rows - 125
7 minutes stair calf raises
7 minutes leg raises
20 minutes Airdyne
Easing back into GPP after blowing it off last week. I thought all the sand volleyball I’ve been playing might be sufficient conditioning, but it just isn’t. I felt much better when I was on the bike 2 days/week, so I’m going back to that.
Got a new copy of the template. It seems a bit different than the one I lost, but I don’t recall exactly.
Deadlift
1x6@6 - 275
1x6@7 - 295
4x6@8 - 315x4
CG Incline Press
1x8@6 - 115
1x8@7 - 125
4x8@8 - 135x4
Belt Squat w/ Pause
1x15@8 - 90
myoreps - 5,5,5,2
Having a little trouble getting these setup correctly. Seems to be blasting my quads though so I guess it’s fulfilling the goal
3x12 straight bar curls - 50
3x12 pushdowns - 50
7 minutes chins - 48 reps
7 minutes h-sits
5 min warmup then 3x(30s sprint, 90s recovery)
30 second intervals are way tougher than 20 seconds from The Bridge. I will keep working these up slowly.
Squat
1x6@6 - 225
1x6@7 - 245
4x6@8 - 265x4
Bench (feet up)
1x6@6 - 135
1x6@7 - 155
4x6@8 - 167x2,165,160
BB Row
125x16@8
myoreps 5,5,5,3
4x12 straight bar curls - 50
4x12 pushdowns - 50
Now that was some stress. Looks like the new version of the template would have had me doing this much volume from week 1 instead of working up to it. I think I would have liked that better. Looking forward to next time through already.
Press (seated, paused)
1x6@6 - 105
1x6@7 - 115
4x6@8 - 117x4
RDL
1x8@6 - 225
1x8@7 - 245
4x8@8 - 265x4
These keep getting easier. I’m also getting a lot better at using my straps. Small pain in my hamstring toward the end of the last set, will monitor but I expect it’s nothing.
DB Bench
50s x 16/8.5
myoreps 5,5,4
Finally got these right I think.
4x12 single arm curls - 25
4x12 single arm pushdowns - 23
No one at my gym has ever asked me for any sort of training advice before. OF COURSE the first time someone comes up to me is because they want to know what I do “for arms”. Sigh. Such is life I suppose.
7 minutes BB Row - 135
7 minutes stair calves w/ weight vest
7 minutes leg raises
30 minutes Airdyne
Bike felt really good today. Kept the heart rate up without ever feeling gassed.
Deadlift (shorter plates, so basically a deficit lift)
1x6@6 - 265
1x6@7 - 285
4x6@8 - 305x2,295x2
2ct Incline Press
1x8@6 - 105
1x8@7 - 115
4x8@8 - 125x4
Front Squat
1x14@8 - 115
myoreps - 5,4
Trunk was the first thing to fail. Feels like a pretty glaring weakness. I may need to keep front or SSB squat in my programming for a while.
4x12 straight bar curls - 50
4x12 pushdowns - 50
6/3:
7 minutes DB rows
7 minutes h-sits
Switched to running for cardio (gotta get festival fit!)
5 minute warmup then 5x(sprint 20s, walk back)
6/4:
Squat
1x6@6 - 225
1x6@7 - 245
2x6@8 - 265x2
Bench
1x6@6 - 165
1x6@7 - 175
1x6@8 - 185,180
Overshot these weights.
BB Row
1x16@8 - 126
myopreps - 5,5,5,4
4x12 straight bar curls - 50
4x12 pushdowns - 100 (different pulley leverage, maybe a little light)
I’m compressing the schedule a bit for the rest of this template so everything is done in time to leave the morning of 6/27. The recomp/cut diet remains my main focus. The gym is a nice distraction from my hunger.
6/5:
Only had 30 minutes to complete this one so I hurried and kept loads down.
Press (seated, paused)
4x6 - 105
RDL
4x8 - 195
CGB
1x15 - 115
myoreps - 4,4,3
6/6:
7 minutes attempted L-sits
7 minutes lat pulldown
25 minute run