Happy New Year’s Eve, y’all! Last week of hypertrophy work before moving into strength territory. This week is definitely a volume PR for me. 124 reps of squats, 248 pressing reps, and 74 reps of deadlifts (124 if you count Pendlay Rows). Let’s get at 'er.
Bodyweight:
175.8lbs / 79.9kg
Session Length:
1h 19m
-
COMPETITION SQUAT
Prescription:
1@8, 6@8 x 4 sets
Warmups:
45x6x3, 135x6, 225x6, 275x3, 305x1
Set #
WEIGHT (lbs)
1
325
2
345
3
280
4
280
5
280
6
280
Summary:
e1rm: 373
Notes:
345 was smoooth, feeling a lot less fatigued this session. Guess I’m finally adapting to the volume thrown at me.
-
COMPETITION PRESS
Prescription:
1@8, 6@8 x 4 sets
Warmups:
45x8x2, 75x3, 95x2, 115x1
Set #
WEIGHT (lbs)
1
125
2
140
3
115
4
115
5
115
6
115
Summary:
e1rm: 151
Notes:
Very happy with how 140 moved - I haven’t really done any OHP since July and I’m already right back to previous strength levels.
-
CLOSEGRIP BENCH
Prescription:
10@7, 10@8 x 4 sets
Warmups:
45x10
Set #
WEIGHT (lbs)
1
135
2
145
3
145
4
145
5
145
Summary:
e1rm: 219
Notes:
Really good session overall, nice way to end the year.
Happy New Year! Really awesome training week so far - hit e1rm PRs on every comp lift.
Bodyweight:
???
Session Length:
1h 26m
-
COMPETITION DEADLIFT
Prescription:
1@8, 6@8 x 4 sets
Warmups:
135x6x2, 225x6, 275x2, 315x1, 345x1
Set #
WEIGHT (lbs)
1
365
2
385
3
315
4
315
5
315
6
315
Summary:
e1rm: 416
Notes:
I’m at the end of a high rep, high volume hypertrophy block and just smashed a e1rm DL PR. Nice. Whatever BBM is doing to me, I dont want them to stop. I feel stronger today than I did at my meet
-
COMPETITION BENCH
Prescription:
1@8, 6@8 x 4 sets
Warmups:
45x6, 95x6, 135x6, 165x1, 185x1, 205x1
Set #
WEIGHT (lbs)
1
215
2
225
3
185
4
185
5
185
6
185
Summary:
e1rm: 243
Notes:
Yup. Feeling as strong as I did at my meet. Wicked.
-
2CT PAUSE FRONT SQUAT
Prescription:
10@7, 10@8 x 4 sets
Warmups:
45x10, 95x10
Set #
WEIGHT (lbs)
1
155
2
165
3
165
4
165
5
165
Summary:
e1rm: 242
Notes:
Can’t believe I’m saying this, but I’m really excited to do tempo squats next week instead of these dang paused front squats, they’re brutal.
Felt fatigued and less motivated today, affected the weight on the bar a bit, but I got the work done and that’s what’s important. I’m actually experiencing some excessive soreness in my hamstrings & adductors for the past 3 days, and could really feel it during SSB squats. Oh well, just fatigue related I suppose. Maybe I’m also being too aggressive with my RPE, especially on those 6@8 comp lifts. I keep trying to remind myself this is just hypertrophy work and intensity doesn’t matter, but my inner Rip just wants to PR. Definitely feel ready for the next block where the volume drops a lot and intensity cranks up.
Bodyweight:
176.6lbs / 80.2kg.
Session Length:
1h 6m
-
SSB SQUAT
Prescription:
8@6, 8@7, 8@8 x 4 sets
Warmups:
45x8x2, 135x8
Set #
WEIGHT (lbs)
1
185
2
195
3
205
4
205
5
205
6
205
Summary:
e1rm: 280
Notes:
Hamstrings felt like they went through a cheese grater and were going to tear in half during these, if I had to describe it, but I know my perception of bodily sensation bears no accuracy in what’s actually going on, I’ll be just fine with some rest
-
TOUCH N’ GO BENCH
Prescription:
8@6, 8@7, 8@8 x 4 sets
Warmups:
45x8x2, 95x8, 135x8
Set #
WEIGHT (lbs)
1
155
2
165
3
170
4
170
5
170
6
170
Summary:
e1rm: 232
Notes:
These were fine, I think I actually felt more mentally sluggish than physically, just one of those days.
Another low motivation day. This workout felt like it took forever even though it was just over an hour. Fatigue accumulation complete. Let’s smash some PRs in the coming weeks.
Bodyweight:
176.4lbs / 80.1kg
Session Length:
1h 6m
-
MID-SHIN RACK PULL
Prescription:
8@6, 8@7, 8@8 x 4 sets
Warmups:
45x8x2, 135x8, 225x8
Set #
WEIGHT (lbs)
1
265
2
275
3
285
4
295
5
295
6
295
Summary:
e1rm: 405
Notes:
I think these just always feel harder than they actually are, every set feels 8ish lol.
-
FEETUP BENCH
Prescription:
8@6, 8@7, 8@8 x 4 sets
Warmups:
45x8x2, 115x8
Set #
WEIGHT (lbs)
1
135
2
145
3
155
4
155
5
155
6
155
Summary:
e1rm: 212
Notes:
Left shoulder was just a tiny bit cranky during these. I will ignore it cuz 99% chance it’ll be gone Monday.
Back to work and the usual grind today. Not my strongest day, not my weakest day. I have a special gift to myself coming in the mail tomorrow that should make training more fun.
Bodyweight:
176.6lbs / 80.3kg
Session Length:
1h 19m
-
COMPETITION SQUAT
Prescription:
1@8, -14% x 4 reps x 4 sets
Warmups:
45x5x3, 135x6, 225x5, 275x2, 315x1
Set #
WEIGHT (lbs)
1
335
2
350
3
295
4
295
5
295
6
295
Summary:
e1rm: 373
Notes:
Mayday, red alert! My e1rm didn’t increase from last week! Program’s not working, abandon ship! Need more milk! Just kidding. Weight felt a little heavier than expected today, and judging by the difficulty of the backoffs, perhaps my top single was more like @9
-
COMPETITION PRESS
Prescription:
1@8, -14% x 4 reps x 4 sets
Warmups:
45x8x2, 75x3, 95x2, 115x1, 125x1
Set #
WEIGHT (lbs)
1
135
2
142.5
3
120
4
120
5
120
6
120
Summary:
e1rm: 149
Notes:
Nope, no increase here either. Back offs felt really good though, so maybe my top single was more like an 8.5 lol.
UPS baited me and last minute rescheduled my new gym equipment delivery to Thursday. Bummer.
Bodyweight:
176.6lbs / 80.3kg
Session Length:
1h 25m
-
COMPETITION DEADLIFT
Prescription:
1@8, -14% x 4 reps x 4 sets
Warmups:
135x6x2, 225x6, 275x2, 315x1
Set #
WEIGHT (lbs)
1
350
2
370
3
320
4
320
5
320
6
320
Summary:
e1rm: 400
Notes:
Last week my planned 1@8 was an @7, and this week my planned @7 was an @8, ha. I had a feeling last week was just a surge/spike in strength and this is more of a “regression to the mean” than a decrease in performance.
-
COMPETITION BENCH
Prescription:
1@8, -14% x 4 reps x 4 sets
Warmups:
45x6, 95x6, 135x6, 165x1, 185x1, 200x1
Set #
WEIGHT (lbs)
1
210
2
220
3
190
4
190
5
190
6
190
Summary:
e1rm: 237
Notes:
Felt weak and sloppy today.
-
3-0-3 TEMPO SSB SQUAT
Prescription:
8@7, 8@8 x 3 sets
Warmups:
45x8
Set #
WEIGHT (lbs)
1
135
2
145
3
145
4
145
Summary:
e1rm: 196
Notes:
Wow I did not expect to only be using 39% of my comp e1rm for these lmao. But here I am - quads burning, heart pumpin’, lungs burstin’. I mean … at least it’s not 10 reps?
UPS is basically holding my package hostage, and customer service is pretty useless. Needless to say I went into this session pretty cranky.
Bodyweight:
176.6lbs / 80.2kg.
Session Length:
1h 16m
-
2CT PAUSE SQUAT
Prescription:
1@8, 4@8 x 4 sets
Warmups:
45x4x3, 135x4, 185x4, 225x4, 275x1
Set #
WEIGHT (lbs)
1
295
2
315
3
285
4
285
5
285
6
285
Summary:
e1rm: 342
Notes:
Although this isn’t groundbreaking weight for me, these felt much better than Mondays squats, it was a good session.
-
TOUCH N’ GO BENCH
Prescription:
1@8, 4@8 x 4 sets
Warmups:
45x5x2, 95x5, 135x4, 165x2, 185x1
Set #
WEIGHT (lbs)
1
205
2
215
3
195
4
195
5
195
6
195
Summary:
e1rm: 233
Notes:
Bench felt like crap today. 215 felt like an honest @8, and the 195 backoffs confirmed that. I just remembered today too that I hit my first 225 for an @10 back in August, and in 5 months since then I still haven’t actually done 235 lol. Dat progress.
Got my new gear today: a Rogue Ohio Power Bar and Rogue Utility Bench! I’ve been using a cheap stiff 32mm bar with shitty knurling and a crappy soft 20" tall bench cuz I bought the stuff before I knew better. Finally upgraded to a sweet 29mm bar and 18" firm af competition/IPF bench.
Bodyweight:
176.6lbs
Session Length:
1h 21m
-
2CT PAUSE DEADLIFT
Prescription:
1@8, 4@8 x 4 sets
Warmups:
135x5x2, 185x4, 225x4, 275x2, 315x1
Set #
WEIGHT (lbs)
1
335
2
345
3
315
4
315
5
315
6
315
Summary:
e1rm: 380
Notes:
Oh lawdy, this bar <3. The thinner diameter and aggressive knurling makes such a difference. And I can actually pull some slack / bend the bar a bit now too. Dunno how much was the bar or just feeling stronger today, but these felt easy and great. Excited for Comp DL day.
I really wanted to nap instead of train today, but the work got done and it was a fine session. Session took longer than normal, guess I was less focused and slacking off.
Bodyweight:
177.0lbs / 80.4kg
Session Length:
1h 31m
-
COMPETITION DEADLIFT
Prescription:
1@8, -14% x 4 reps x 4 sets
Warmups:
135x5x2, 185x4, 225x4, 275x2, 315x1, 345x1, 365x1
Set #
WEIGHT (lbs)
1
385
2
405
3
330
4
330
5
330
6
330
Summary:
e1rm: 421
Notes:
So I honestly have no idea how to judge heavy deadlift RPE. Everything over 315 feels heavy. 385 felt like a head exploding @9, but my camera said it moved at the same speed as 365. Kinda knew in the back of my head that 405 would be an overshoot, but I wanted to pull it. Solid @9. Definitely could have got another slow moving rep out but no way was I tripling it. First submaximal 4 plate DL, I’m happy. Took an extra 5lbs off my back offs to account for fatigue from the 1@9 pull.
I felt lazy and unmotivated today after a long working day and just told myself to get the workout done - aaaand ended up putting up good numbers. Funny how that works.
Bodyweight:
177.2 / 80.5
Session Length:
1h 29m
-
2CT PAUSE SQUAT
Prescription:
1@8, 3@8 x 4 sets
Warmups:
45x4x2, 135x4, 225x4, 275x1, 295x1
Set #
WEIGHT (lbs)
1
310
2
325
3
300
4
300
5
300
6
300
Summary:
e1rm: 351
Notes:
325 and the back offs all moved really smoothly. This is first time in recent memory I wasn’t sweating or out of breath from squats. I guess 4 reps is when cardio starts, heh.
-
TOUCH N’ GO BENCH
Prescription:
1@8, 3@8 x 4 sets
Warmups:
45x5x2, 95x5, 135x3, 165x3, 185x1
Set #
WEIGHT (lbs)
1
210
2
225
3
205
4
205
5
205
6
205
Summary:
e1rm: 243
Notes:
Bench rebounded today, cool. 225 went really smoothly. The first set of 205 actually felt more like a 7.5, but by the last set things were getting tough. No shoulder ache though. PS: I actually had the pin on the left side one notch higher and was unracking the bar unevenly… didn’t notice 'til I looked at the rack from a distance.
Very happy with this session. This is the first period in my entire training history where deadlifts have been on a consistent roll. Steady progress for about 12 weeks now, no issues of non-specific low back pain that I had for 6 months last year.
Bodyweight:
177.0 / 80.5
Session Length:
1h 32m
-
2CT PAUSE DEADLIFT
Prescription:
1@8, 3@8 x 4 sets
Warmups:
135x5x2, 185x3, 225x3, 275x2, 315x1
Set #
WEIGHT (lbs)
1
345
2
365
3
335
4
335
5
335
6
335
Summary:
e1rm: 394
Notes:
365 actually felt like a bit of an undershoot, but the 335 backoffs felt just right. Deadlift continues to go really well.
-
2CT PAUSE BENCH
Prescription:
1@8, 3@8 x 4 sets
Warmups:
45x5x2, 95x5, 135x5, 165x1, 185x1, 205x1
Set #
WEIGHT (lbs)
1
215
2
225
3
200
4
200
5
200
6
200
Summary:
e1rm: 234
Notes:
215 went up at light speed, way faster than my 215@8 comp bench the other day. But then 225 was a very obvious slow @9, even though form seemed on point. 200s were all around an 8, so my e1rm seems accurate. Pretty happy with the session, although my left shoulder ache was present again. It’s just a mild, general non-specific ache, so I’m certain it’s just fatigue related. Kinda hoping it’ll go away on its own without having to deload at all. We’ll see.
-
RDL
Prescription:
6@6, 6@7, 6@8 x 4 sets
Warmups:
135x6
Set #
WEIGHT (lbs)
1
245
2
255
3
265
4
265
5
265
6
265
Summary:
e1rm: 339
Notes:
Note to self: actually use straps next week like you said you were lol. Even with mix grip my last set was an @10 for grip strength.
