Yes, I think training further away from failure is better for strength. So long as it’s above ~ 65-70%, it mostly works the same.
Thursday November 14, 2024
Incline Paused Bench- 365 x 1 @ 8, 274 x 4 x 3
Seated Row 415 x 10-10-9-9
Dips +45 x 12 x 3
Paused lat pull down
triceps press downs
preacher curl
3 min @ 1:45 pace on rower, 1 min 3:00 pace x 5 rounds
Friday November 15, 2024
DL- 675 x 1 @ 8, 495 x 5 x 3
Pendulum Squat 355 x 6 @ 8, 315 x 6 x 3
Hip thrusts -635 x 8 x 3
Leg extensions
back extensions
30 min z2-3 on stairs
November 18, 2024
Bench- 410 x 1 @ 9 (too hard), 300 x 4 x 3
Chin ups + 30lbs x 10 x 3
DB Incline- 115 x 12, 12, 9
1-arm row- 125 x 12 x 3
Triceps and biceps bro stuff
40 min z1 bike
November 19, 2024
Squat- 505 x 4, 410 x 5 x 3
Mid shin block pull (1 DC block) up to 545 x 5
Leg press up to 585 x 10
1-leg hamstring curls
30 min z2-3 on stairs
Thursday November 21, 2024
Incline Bench, paused 275 x 8, then 250 x 8 every 2 min on min until > @ 8 (I did 3 back off sets)
T -bar row- 315 x 8, then 275 x 8 x 3 (E2MOM)
Hammer Press (flat) - 295 x 10, then 245 x 8 x 2 (E2MOM)
V grip pull down- 220 x 10, then 200 x 10 x 3 (E2MOM)
OH triceps extension (seated)
Preacher curl
3 min z3, 1 min z1-2 (ski erg)
Friday November 22, 2024
Deadlift- 600 x 6 @ 8, 495 x 5 E3MOM x 3 sets
Front squat (machine) up to 495 x 8 (I like this exercise a lot, especially compared to barbell front squats where 315 x 8 would likely be @ 10)
Bulgarian Split Squats - up to 80’s x 10 reps each side
Back extensions
20 min z2 ride with 8 20-second surges at the end
Monday November 25, 2024
Bench, paused- 330 x 6 @ 8, 275 E2MOM x 5 x 4
High Row - 365 x 8, 315 E2MOM x 8 x 3
Incline Machine Press- 385 x 10, 325 e2mom x 10 x 3
seated row- 240 x 10, 220 e2mom x 10 x 2
Arms
20 min z2 stairs, 20 min z1 bike
Tuesday November 26, 2024
Squat 495 x 6 @ 8, 405 x 5 e3mom x 3 sets
Mid shin rack pull- 555 x 6, then 455 x 5 e2MOM x 2 sets
Leg press 585 x 10, 545 x 8 e2mom x 3 sets
Back extensions
Really liking these “emom” style back off sets from a time efficiency standpoint.
1 Like
Can you explain how you program them please?
I don’t think I can do a reasonable job explaining it in a forum reply. The general concept is to program back off sets at some viable intensity and rep range based off the top set performance, then use emom, e2mom, or e3mom depending on the application and desired adaptations. Perhaps I will write something about this. Happy to do a consult to talk more programming if you need!
Thursday November 28th, 2024
Incline bench, paused- 280 x 8 @ 8, 245 x 8 E2MOM x 2 (fast fatigue today!)
T-bar Row- 370 x 8 @ 8, 280 x 8 e2mom x 3
Chest press 365 x 10 @ 8, 315 x 10 e2mom x 2
Lat pull down
Bent over rear delt flyes
Played 9 with my dad. Fired a 35 on the front 9 at Torrey Pines, which was worth ~ 9000 steps.
1 Like
Friday November 29th, 2024
Deadlift 585 x 6, 495 x 5 e3mom x 2 sets
Front squat (machine) 495 x 8, 405 x 8 x 2 e2mom
Hip thrust 635 x 8, 585 x 8 x 2 e2mom
single leg hamstring curls
30 min z2-3 on stairs
1 Like
Monday December 2nd, 2024
Bench 335 x 6 @ 8, 277 x 5 E3MOM
V Grip Pull Down 250 x 10 @ ~8, 240 x 8 E2MOM x 3 sets
Incline Machine Bench 315 x 10 @ 9, 275 x 8 E2MOM x 2 sets
Seated Row 260 x 10, 240 x 8 E2MOM x 2 sets
Preacher curls (machine)
30 min z2 stairs