3/24
10 AM
Sub-Max Pull-Ups x 10 minutes
Biceps Curl & Triceps Pushdown x 12-15 x 5 sets
Planks x 10 minutes
LISS Cardio via Stationary Bike x 35 minutes
6:30 PM
2ct. Pause Deadlift
255 x 8
270 x 8
285 x 8
295 x 8 x 2 sets
2ct. Pause Bench
175 x 8 x 2 sets
185 x 8 x 3 sets
One Arm DB Row
80 x 11 x 2 sets
85 x 11 x 2 sets
Not optimal, but getting the work done.
3/25
12 Week Strength W1D1
Competition Squat
275 x 5
290 x 5
300 x 5
Hit 315 x 1 @ 8 two weeks ago before my little stomach bug, so these felt great. I believe my PR for a set of fahve is 335 when I was ~20lbs heavier, so that’s cool. Time to rebuild.
Competition Press
125 x 5
130 x 5
135 x 5
Pendlay Rows
145 x 10
150 x 10
155 x 10
Biceps Curls
25 x 15 x 5 sets
Session RPE: <6
3/26
Sub-Max Pull-Ups x 7 minutes (36 total reps)
Planks x 7 minutes
Biceps Curl 15 x 3 sets
Triceps Pushdown 15 x 3 sets
LISS Cardio via Stationary Bike x 25 minutes
3/27
Competition Deadlift
345 x 5
360 x 5
375 x 5
Competition Bench
205 x 5
215 x 5
225 x 5 (I think this is a PR, so that’s cool)
3-0-3 Tempo Squat
185 x 10
195 x 10
205 x 10
3/28
Squat, beltless
255 x 4
265 x 4
275 x 4
Floor Press
215 x 4
225 x 4
235 x 4
Close Grip Incline Bench Press
125 x 10
135 x 10
145 x 9
3/30
Block Pull
315 x 4
335 x 4
350 x 4
Close Grip Bench Press
205 x 4
215 x 4
225 x 4
RDL
275 x 10
285 x 10
4/1
Happy April, y’all!
7:30 PM Bodyweight w/shoes: 196.5
Competition Squat
330 x 1
265 x 5 x 5 sets
Competition Press
160 x 1
125 x 5 x 3 sets
130 x 5 x 2 sets
Pendlay Row
145 x 10 x 2 sets
150 x 10
155 x 10
4/2
Sub-Max Pull-Ups x 40 total reps in 7 minutes
Planks x 7 minutes
Biceps Curl 25 x 15 x 3 sets
Triceps Pushdown 50 x 15 x 3 sets
LISS Cardio via Stationary Bike x 25 minutes
4/3
Had to split my work up today, due to work, but got it done.
2pm Session
Competition Bench
250 x 1
200 x 5 x 5 sets
303 Tempo Squat
185 x 10
195 x 10
205 x 10
195 x 10
8pm Session
Competition Deadlift
415 x 1
325 x 5 x 3 sets
330 x 5 x 2 sets
It’s a possibility that the Tempo Squats earlier in the day may have negatively affected my pulls tonight. But what are you gonna do, not add 10lbs to your single from two weeks ago?
4/4
Squat, beltless
260 x 4
270 x 4
275 x 4
260 x 4 x 2 sets
Floor Press
215 x 4
225 x 4
235 x 4
225 x 4 x 2 sets
Close Grip Incline Bench Press
135 x 10
140 x 10
145 x 10
140 x 10
4/6
Rack Pull, mid-shin
325 x 4
345 x 4
365 x 4
345 x 4 x 2 sets
Close Grip Bench Press
210 x 4
220 x 4
230 x 4
220 x 4 x 2 sets
Leg Press
3 plates x 10
3.5 plates x 10
4 plates x 10
3.5 plates x 10
4/8
Competition Squat
330 x 1
265 x 5 x 5 sets
Competition Press
155 x 1
125 x 5 x 5 sets
Pendlay Row
145 x 10
155 x 10
160 x 10
155 x 10
4/9
Competition Deadlift
425 x 1
340 x 5 x 5 sets
Competition Bench
255 x 1
205 x 5 x 6 sets (I think this is a typo in 12WS, but did it anyway lol)
3-0-3 Tempo Squat
185 x 10
195 x 10
205 x 10
195 x 10
4/10
Sub-max Pull-Ups x 7 minutes
Biceps Curl 15 x 3 sets
Triceps Pushdown 15 x 3 sets
LISS Cardio via Air Bike x 25 minutes
4/11
Squat, beltless
260 x 4
275 x 4
290 x 4
275 x 4 x 2 sets
Floor Press
220 x 4
230 x 4
240 x 4
225 x 4 x 3 sets
Close Grip 45 Degree Incline Bench Press
135 x 10
140 x 10
150 x 10
145 x 10
4/13
Rack Pull
335 x 4
355 x 4
370 x 4
350 x 4 x 2 sets
Close Grip Bench Press
215 x 4
225 x 4
235 x 4 (PR, I think)
225 x 4 x 2 sets
Leg Press
438 x 10
478 x 10
568 x 10
528 x 10
4/15
Competition Squat
335 x 1
280 x 4 x 3 sets
275 x 4 x 2 sets
Competition Press
155 x 1
130 x 4 x 5 sets
Pendlay Row
145 x 10
155 x 10
165 x 10
155 x 10
4/16
Competition Deadlift
430 x 1 (I think this is a training PR, so that’s cool)
355 x 4 x 5 sets
Competition Bench Press
255 x 1
210 x 4 x 5 sets
303 Tempo Squat
185 x 10
195 x 10
210 x 10
200 x 10
4/17
Pull-Ups x 8 minutes
Biceps Curl and Triceps Pushdown x 12 -15 x 4 sets
LISS Cardio via Stationary Bike x 30 minutes
4/18
Squat, beltless
265 x 4
280 x 4
295 x 4
275 x 4 x 2 sets
Floor Press
225 x 4
235 x 4
240 x 4
230 x 4 x 3 sets
Close Grip Incline Bench Press
135 x 10
145 x 10
150 x 10
140 x 10
4/19
Biceps Curl and Triceps Extension x 12-15 x 4 sets
8 minutes Trunk Work
HIIT Cardio Via Airbike x 14 minutes
4/20
Rack Pull, mid-shin
325 x 4
340 x 4 @ back tweak
Story Time: on the final rep of my 4 @ 8 here, I felt a few pops, and some significant pain in my lower back. Immediately and audibly said, ‘fuck’. Not because I didn’t know what to do, but because training had been going so well up to this point, and I was just disappointed. Alas, the “back tweak” protocol began:
135 x 4
225 x 4
275 x 4 (anticipated this would be the weight I would just work at for the day, but these actually felt fine)
315 x 4 - once again, didn’t realize how these would feel, and was shocked when they felt fine
335 x 4 @ 8
350 x 4 @ 9 - so happy I continued loading the bar and continued with my workout #selfefficacy
335 x 4
Yes, this was a little dip in performance from last week, but overall, I cannot be disappointed with myself or these today.
Close Grip Bench
215 x 4
225 x 4
235 x 4
225 x 4
Leg Press
478 x 10
528 x 10 x 3 sets