Week 6, Day 2
Ended up pushing this one from yesterday to today just to be a little more recovered.
Deadlift w/ Belt:
405x2 @ 6
465x1 @ 6
520x1 @ 8
545x1 @ 9 (PR) - Video: https://www.instagram.com/p/BpXWH4PA5f_/?hl=en&taken-by=logan5275
465x6 @ 9 (PR)
385x6 @ 7
385x6 @ 7
385x6 @ 8
Press w/ Belt:
155x1 @ 6
180x1 @ 8
160x6 @ 9
135x6 @ 7
140x6 @ 8
145x6 @ 9
Split Squats:
20x11 @ 6
20x11 @ 6
20x11 @ 6
20x11 @ 6
Myo-Rep BB Curls: 75 x 20-5-5-5-5-5 (45 total reps)
Myo-Rep LLRs: BW x 20-8-8-8-8-8 (60 total reps)
Ended up going for 545 after 520, which was unplanned, but 520 moved so far, I decided to go for a PR. This is very encouraging as I finish up this hypertrophy program next week, and will then do the 12-week strength. Press also moved well, probably close to beating my all-time PR of 195.
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Week 6, Day 3
2-CT Paused Squat w/ Belt
225x8 @ 6
245x8 @ 6
265x8 @ 6
285x8 @ 7
305x8 @ 8
2-CT Paused Bench w/ Belt
175x8 @ 6
190x8 @ 6
205x8 @ 7
215x8 @ 8
225x8 @ 8
Paused KB Rows
80x11 @ 6
80x11 @ 6
80x11 @ 6
80x11 @ 6
Normally this would be pendlay rows, but erectors were extremely sore, so I ended up subbing these in. I’ll have my paused deads tomorrow, so hopefully I’ll be less sore by then.
Myo-Rep Plate Curls
45x20-10-10-10-10-10 (70 total reps)
Week 6, Day 4
2-CT Paused Deadlift w/ Belt:
275x8 @ 6
295x8 @ 6
315x8 @ 7
315x8 @ 7
350x8 @ 8
350x8 was tough, but felt really good.
2-CT Paused Press w/ Belt:
95x8 @ 6
115x8 @ 6
125x8 @ 7
130x8 @ 7
140x8 @ 8
Press seems to be going up really well right now.
Feet Up Bench w/ Belt
185x11 @ 6
185x11 @ 7
185x11 @ 8
185x11 @ 9
Myo-Rep Rack Pull-ups - BWx15-5-5-5-5-5 (40 total reps)
Myo-Rep Levers - 1:00, 0:30, 0:30
Week 7, Day 1
Squat w/ Belt
415x1 @ 6
450x1 @ 8
460x1 @ 9 (PR) - had not planned for this, but 450 moved so fast.
380x6 @ 9
315x6 @ 7
315x6 @ 6
315x6 @ 7
Bench w/ Belt
265x1 @ 7
285x1 @ 8
295x1 @ 9
260x6 @ 10
225x6 @ 6
225x6 @ 7
225x6 @ 7
CG Bench
185x8 @ 6
185x8 @ 7
185x8 @ 8
185x8 @ 8
Very good day on squats. Bench is the only movement that I feel hasn’t progressed very much. I think in the last few weeks the fatigue has really caught up to me on this lift specifically, and I have not felt recovered on these main bench days. But when you look at the last couple of weeks, I’ve had four bench slots, which would ideally be spread over all four days, but I’ve been combining into three days, which I feel may be contributing. Like on the Day 1 here, I had a ton of benching. I’ve done it this way, so I can bench earlier in the week. The 260x6 was a solid set, and improvement from last week, but 295 felt about the same.
I need to finish this week’s lifting on Friday (not Sunday) so unfortunately I will be lifting the next three days to finish things off. I will probably be more conservative with tomorrow’s deadlift, since last week I really let it all out and pulled the 545. I will hopefully take an easy-ish 515, and then follow that up with a 6RM PR attempt. We’ll see how it goes.
Week 7, Day 2
Deadlift w/ Belt
465x1 @ 6
515x1 @ 8
470x6 @ 9 (PR)
385x6 @ 6
385x6 @ 6
385x6 @ 7
Press w/ Belt
155x1 @ 6
185x1 @ 9
165x6 @ 10 - pr tie
135x6 @ 7
135x6 @ 7
135x6 @ 7
KB Rows
80x11 @ 6
80x11 @ 6
80x11 @ 6
80x11 @ 6
Myo-Rep BB Curls - 65 x 20-6-6-6-6-6 (50 total reps)
Went a little more conservative on the single today with deads, given that I’ll be lifting the next two days and last week went so well. 515 moved fairly fast. 470x6 was tough, but could probably go 475-480.
Week 7, Day 3
Paused Squat
225x8 @ 6
245x8 @ 6
275x8 @ 7
275x8 @ 7
315x8 @ 8
Paused Bench
165x8 @ 6
185x8 @ 6
205x8 @ 7
205x8 @ 8
230x8 @ 9
Split Squats
20x11 @ 6
20x11 @ 6
20x11 @ 6
20x11 @ 6
Myo-Rep Rack Pull-ups - BW x 20-5-5-5-5-10 (50 total reps)
Finished this particular day off with my end goal for the pause squat and bench, 315x8 and 230x8, respectively. Overall today was good, had quite a bit of fatigue and soreness after the last two days, but I’ll push through tomorrow and wrap the week and program up. Very excited to get the 12 week program going next week.
Week 7, Day 4
Paused Deadlift
275x8 @ 6
295x8 @ 6
315x8 @ 6
315x8 @ 7
365x8 @ 8
Paused Press
95x8 @ 6
115x8 @ 6
125x8 @ 7
130x8 @ 8
145x8 @ 8 - very good set, up another 5 lbs from last week
Feet Up Bench
185x11
185x11
185x11
185x11
Myo-Rep Plate Curls - 45 x 20-10-10-10-10-10 (70 total reps)
Wrapped up the program today! Overall another good day, even after lifting four days in a row. I’ll be taking the next three days off from training, and starting the 12-week strength program next. I’ll be starting a new log for it, and will link it here when it’s created next Tuesday.