Alright, let’s try this again.
Still been training the past few months, but to be quite honest, it has been dog shit, and I’ve been very unmotivated. It happens.
This week has been the best training week in almost 6 months, so I’m hoping we can keep the momentum going.
2/18 (my 22nd birthday)
Competition Squat
245 x 6
255 x 6 x 2 sets
265 x 6
275 x 6
Competition Press
115 x 6
125 x 6
135 x 6
125 x 6 x 2 sets
Touch n Go Bench Myoreps
155 x 16
155 x 5, 5, 5, 4
2/19
8 minutes pull-ups
8 minutes planks
Curls n Tricep Pushdowns 4 x 12-15
20 minutes HIIT via Rower
2/20
Competition Deadlift
320 x 6
335 x 6 x 2 sets
350 x 6 x 2 sets
Competition Bench
185 x 6
200 x 6
210 x 6 x 2 sets
205 x 6
Leg Press Myoreps
3 plates x 21 (lil undershoot, but whatever)
3 plates x 5, 5, 4
2/21
High Bar Squat
205 x 8
215 x 8
230 x 8 x 3 sets
Press, beltless
110 x 8
115 x 8
125 x 8 x 2 sets
120 x 8
2/22
2" Deficit Deadlift
225 x 8
240 x 8
255 x 8 x 3 sets
Close Grip Bench Press
175 x 8
185 x 8
195 x 8 x 3 sets
Pendlay Row Myoreps
145 x 15
145 x 5, 4
Seated DB Press Myoreps
45 x 16
45 x 5, 5, 3
2/25
Competition Squat
245 x 6
255 x 6 x 2 sets
260 x 6
265 x 6 x 3 sets
Competition Press
115 x 6
120 x 6 x 2 sets
125 x 6 x 3 sets
2/26
Touch n Go Bench Myoreps
165 x 15
165 x 4, 4, 4, 3
Sub-max Pull-Ups x 8 minutes
Planks x 8 minutes
Biceps/Triceps Work x 12-15 x 4 sets
2/27
Competition Deadlift
315 x 6
335 x 6 x 3 sets
350 x 6 x 3 sets
Played volleyball for about an hour and a half with some friends before this training session. Normally, I probably would’ve noceboed myself, and assumed I wouldn’t have performed well after this. However, I went in with the assumption that I was stronger this week than last, and I was. The mind is an interesting thing.
Competition Bench
185 x 6
195 x 6 x 2 sets
205 x 6 x 2 sets
195 x 6
Leg Press Myoreps
3.5 plates x 15
3.5 plates x 5, 5, 3
2/28
High Bar Squat
215 x 8
225 x 8
235 x 8 x 3 sets
Press, beltless
105 x 8
110 x 8
115 x 8 x 3 sets
DB Press Myoreps
40 x 18
40 x 6, 6, 6, 5
3/1 (March already, sheesh)
2" Deficit Deadlift
235 x 8
250 x 8
265 x 8
275 x 8
285 x 8
Don’t you love it when you keep adding weight, but the RPE doesn’t change?
Close Grip Bench Press
180 x 8
190 x 8
200 x 8
195 x 8 x 2 sets
Pendlay Row Myoreps
135 x 15
135 x 5, 5, 4
3/2
Weighed myself for the first time in quite some time today, and came in at a pretty lean 196. Excited to finish out this Hypertrophy Block, and get back to getting strong-ish.
Sub-max Pull-Ups x 8 minutes
Planks x 8 minutes
Push Ups x 20-25 x 4 sets
30 minutes LISS Cardio via Stationary Bike
Really pleased with this last week of training. Have a good weekend, everyone!
3/4
Competition Squat
315 x 1
275 x 6
260 x 6 x 3 sets
Competition Press
155 x 1
135 x 6
125 x 6
130 x 6 x 2 sets
3/5
Close Grip Bench
195 x 8 x 3 sets
GPP Work
Sub-max Pull-Ups x 9 minutes
Planks x 9 minutes
Biceps and Triceps Work x 12-15 x 4 sets
LISS Cardio via Stationary Bike x 35 minutes
3/6
Competition Deadlift
405 x 1
350 x 6
340 x 6 x 3 sets
Competition Bench
250 x 1
215 x 6
205 x 6 x 3 sets
2 Count Pause Leg Press
3 plates x 11 x 3 sets
3/7
2ct. Pause Squat
225 x 8 x 3 sets
235 x 8
Pin Press from Shoulder
105 x 8
110 x 8
115 x 8 x 2 sets
Feet Up Bench Press
165 x 11 x 3 sets
DB Biceps Curl
25 x 15 x 4 sets
Overhead Triceps Extension
50 x 12-15 x 4 sets
3/8
Sub-max Pull-Ups x 9 minutes
Planks x 9 minutes
Biceps Curl 25 x 15 x 4 sets
Triceps Pushdown 50kg? x 15 x 4 sets
HIIT Cardio via Rower x 24 minutes (20 seconds max effort, 100 seconds sub-max effort)
3/9
2ct. Pause Deadlift
245 x 8
260 x 8
275 x 8
285 x 8
2ct. Pause Bench
165 x 8
175 x 8
185 x 8
190 x 8
Lever Row
75 x 11 x 3 sets
3/11
Competition Squat
315 x 1 (moved so much better than last week’s, so that’s exciting)
275 x 6
260 x 6 x 3 sets
Competition Press
160 x 1
135 x 6
125 x 6
130 x 6 x 2 sets
3/12
Volume, on volume, on volume today. Had to add in the bench work I missed yesterday due to time constraints, so that was fun. Really good training session though.
Competition Deadlift
405 x 1
355 x 6
340 x 6 x 3 sets
Competition Bench
250 x 1
215 x 6
205 x 6 x 3 sets
Close Grip Bench
195 x 7 (overshot a bit here)
175 x 8 x 4 sets
2ct. Paused Leg Press
3 plates x 11 x 4 sets
3/13
2ct. Pause Squat
205 x 8
215 x 8
225 x 8 x 3 sets
Pin Press, Shoulder Height
110 x 8 x 2 sets
115 x 8 x 3 sets
Feet Up Bench
155 x 11 x 3 sets
165 x 11
Contracted a nasty stomach bug directly before leaving for a short vacation to Austin, Texas this last weekend. Thankfully, got all my training (aside from GPP) done before leaving, but took Monday and Tuesday off to rest, and will be running a short Semi-Pivot Block before attempting to run 12 Week Strength again.
3/20
Morning BW: a lean lil 192lbs/87kg, after barely eating the past four days
3-0-3 Tempo Squats
185 x 6
195 x 6
205 x 6
215 x 6
225 x 6
Competition Press
145 x 1
135 x 5
125 x 6
120 x 6 x 3 sets
Close Grip Bench Press
175 x 8
185 x 8 x 3 sets
Sub-Max Pendlay Rows
135 x 9 minutes x 60 total reps
Planks x 9 minutes
3/21
0-5-0 Tempo Sumo Deadlift
275 x 6
285 x 6
295 x 6
305 x 6
Competition Bench Press
240 x 1
205 x 6
195 x 6 x 3 sets
2ct. Pause Leg Press
3 plates x 11 x 4 sets
Sub-Max Pendlay Rows
135 x 9 minutes x 57 total reps
Biceps Curl & Triceps Pushdown
12-15 reps x 4 sets
3/22
Sub-Max Pull-Ups x 9 minutes
Biceps Curl & Triceps Pushdown
12-15 reps x 4 sets
HIIT Cardio via Rower x 24 minutes
3/23
2ct. Pause Squat
185 x 8
205 x 8
215 x 8 x 3 sets
Close Grip Incline Bench Press
135 x 8 x 4 sets
145 x 8
Feet Up Bench Press
155 x 8 x 3 sets
165 x 8
LISS Cardio via Stationary Bike x 30 minutes
