| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. MARCH 12, 2019 |
| Daily Summary: | Felt pretty darn strong today. |
| Bodyweight: | 171.8 / 78.1 |
| Session Length: | 1h 12m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, 6@8 x 3 sets |
| Warmups: | 135x6x2, 185x6, 225x6, 275x1, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 365 |
| 2 | 385 |
| 3 | 325 |
| 4 | 325 |
| 5 | 325 |
| Summary: | e1rm: 416 |
| Notes: | Easiest and fastest 385 of my life. |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x2, 95x6, 135x6, 175x1, 195x1 |
| Set # | WEIGHT (lbs) |
| 1 | 215 |
| 2 | 225 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| 6 | 185 |
| Summary: | e1rm: 242 |
| Notes: | |
| - | |
| SSB SQUAT | |
| Prescription: | 14-16 @8, Myorep |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 145 |
| 3 | 145 |
| 4 | 145 |
| 5 | 145 |
| Summary: | e1rm: 242 |
| Notes: | |
| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| GPP #1 | WED. MARCH 13, 2019 |
| Daily Summary: | |
| Bodyweight: | 172.2 / 78.3 |
| Session Length: | 62m |
| - | |
| UPPER BACK | |
| Exercise 1: | Chin Ups (Neutral Grip) |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | bodyweight |
| Reps/Set: | 10, 8, 5, 5 |
| Exercise 2: | Inverted Row |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | bodyweight, parallel to floor |
| Reps/Set: | 7, 7, 7, 7 |
| - | |
| CORE | |
| Exercise 1: | Planks |
| Prescription: | 4 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 60, 60 |
| Exercise 2: | Anti-Rotation Band Hold |
| Prescription: | 4 min AMRAP |
| Weight: | 90lbs band |
| Reps/Set: | 45, 30, 30 |
| - | |
| ARMS | |
| Exercise 1: | Triceps Pushdown (Straight Bar) |
| Prescription: | AMRAP @8 x 5 sets w/ 60s rest |
| Weight: | 30lbs |
| Reps/Set: | 20, 12, 9, 9, 8 |
| Exercise 2: | Barbell Curls |
| Prescription: | AMRAP @8 x 5 sets w/ 60s rest |
| Weight: | 50lbs |
| Reps/Set: | 15, 10, 8, 7, 7 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 30mins @ 6 |
| Distance: | 11.87km |
| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. MARCH 14, 2019 |
| Daily Summary: | Pretty solid ‘just do the work’ hypertrophy session. Felt refreshing. Happy Pi Day. |
| Bodyweight: | 172.8 / 78.5 |
| Session Length: | 46m |
| - | |
| SSB SQUAT W/ BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 165 |
| 2 | 175 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| Summary: | e1rm: 250 |
| Notes: | About ~50lbs at top and 0 at bottom |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 110 |
| 2 | 120 |
| 3 | 130 |
| 4 | 135 |
| 5 | 135 |
| Summary: | e1rm: 182 |
| Notes: | |
| - | |
| PIN PRESS (EYE LEVEL) | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 85 |
| 2 | 85 |
| 3 | 85 |
| 4 | 85 |
| 5 | 85 |
| Summary: | e1rm: 142 |
| Notes: | |
| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. MARCH 15, 2019 |
| Daily Summary: | Another week wrapped up. |
| Bodyweight: | 172.8 / 78.5 |
| Session Length: | 51m |
| - | |
| 2" DEFICIT DEADLIFT | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 255 |
| 2 | 265 |
| 3 | 275 |
| 4 | 275 |
| 5 | 275 |
| Summary: | e1rm: 371 |
| Notes: | Wasn’t really liking deadlift w / bands so I’m doing deficits now as the program intended. |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 3 sets |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 165 |
| 2 | 175 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| Summary: | e1rm: 250 |
| Notes: | ~0 at top, ~-25lbs at chest |
| - | |
| PENDLAY ROW | |
| Prescription: | 14-16 @8, Myoreps |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 155 |
| 2 | 155 |
| 3 | 155 |
| 4 | 155 |
| 5 | 155 |
| Summary: | e1rm: 258 |
| Notes: | |
| WEEK FOURTEEN | HYPERTROPHY |
|---|---|
| GPP #2 | SAT. MARCH 16, 2019 |
| Daily Summary: | |
| Bodyweight: | 173.2 / 78.7 |
| Session Length: | 48m |
| - | |
| UPPER BACK | |
| Exercise 1: | Lat Pulldowns |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 70lbs |
| Reps/Set: | 15, 11, 10, 9 |
| Exercise 2: | Chest Supported DB Row |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 45lbs (per arm) |
| Reps/Set: | 12, 12, 12, 12 |
| - | |
| CORE | |
| Exercise 1: | V-Sits |
| Prescription: | 4 min AMRAP |
| Weight: | bodyweight, feet on floor |
| Reps/Set: | 60, 60, 30 |
| Exercise 2: | Side Planks |
| Prescription: | 4 min AMRAP |
| Weight: | |
| Reps/Set: | 30, 30, 30 |
| - | |
| ARMS | |
| Exercise 1: | DB Lying Triceps Extensions |
| Prescription: | AMRAP @8 x 5 sets w/ 60s rest |
| Weight: | 15lbs (per arm) |
| Reps/Set: | 18, 12, 9, 9, 9 |
| Exercise 2: | DB Curls |
| Prescription: | AMRAP @8 x 5 sets w/ 60s rest |
| Weight: | 20lbs (per arm) |
| Reps/Set: | 20, 11, 8, 8, 8 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | HIIT: (20s @ 10, 100s @ 0) x 8 rounds |
| Distance: |
| WEEK FIFTEEN | HYPERTROPHY |
|---|---|
| DAY #1 | MON. MARCH 18, 2019 |
| Daily Summary: | I feel pretty much as strong as I did at the tail end of my last strength block, despite the calorie deficit and high rep work. Cool. |
| Bodyweight: | 172.2 / 78.3 |
| Session Length: | 1h 11m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x3, 135x6, 185x6, 225x6, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 365 |
| 3 | 300 |
| 4 | 300 |
| 5 | 300 |
| 6 | 300 |
| Summary: | e1rm: 394 |
| Notes: | |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6, 75x3, 115x1, 125x1 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 147.5 |
| 3 | 122.5 |
| 4 | 122.5 |
| 5 | 122.5 |
| 6 | 122.5 |
| Summary: | e1rm: 159 |
| Notes: | |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 12-14 @8, Myoreps |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 120 |
| 2 | 120 |
| 3 | 120 |
| 4 | 120 |
| Summary: | e1rm: 185 |
| Notes: | |
| WEEK FIFTEEN | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. MARCH 19, 2019 |
| Daily Summary: | Had to go one belt hole smaller today. Apparently calorie deficits and hypertrophy work is good for my strength, smashed 405 today for a wicked e1rm PR. |
| Bodyweight: | 171.8 / 78.1 |
| Session Length: | 1h 22m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 135x6x2, 185x3, 225x3, 275x2, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 365 |
| 2 | 405 |
| 3 | 330 |
| 4 | 330 |
| 5 | 330 |
| 6 | 330 |
| Summary: | e1rm: 438 |
| Notes: | |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x2, 95x6, 135x6, 175x2, 195x1 |
| Set # | WEIGHT (lbs) |
| 1 | 215 |
| 2 | 225 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| 6 | 185 |
| Summary: | e1rm: 242 |
| Notes: | |
| - | |
| SSB SQUAT | |
| Prescription: | 12-14 @8, Myoreps |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 165 |
| 2 | 165 |
| 3 | 165 |
| 4 | 165 |
| Summary: | e1rm: 254 |
| Notes: | |
| WEEK FIFTEEN | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. MARCH 21, 2019 |
| Daily Summary: | I’ve been a bad, bad boy. I didn’t do my GPP yesterday, or today. But I’ll find a way to still get it done and not miss any volume. I’m admittedly struggling with motivation and compliance with GPP. Might need to find some way to modify them to make them more interesting to me. |
| Bodyweight: | 170.8 / 77.6 |
| Session Length: | 56m |
| - | |
| SSB SQUAT W/ BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 175 |
| 2 | 185 |
| 3 | 195 |
| 4 | 195 |
| 5 | 195 |
| 6 | 195 |
| Summary: | e1rm: 264 |
| Notes: | Band Tension: 50lbs at top, 0 at bottom. |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 115 |
| 2 | 125 |
| 3 | 135 |
| 4 | 130 |
| 5 | 130 |
| 6 | 130 |
| Summary: | e1rm: 183 |
| Notes: | |
| - | |
| PIN PRESS (EYE LEVEL) | |
| Prescription: | 12-14 @8, Myoreps |
| Warmups: | none |
| Set # | WEIGHT (lbs) |
| 1 | 90 |
| 2 | 90 |
| 3 | 90 |
| Summary: | e1rm: 150 |
| Notes: | |
| WEEK FIFTEEN | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. MARCH 22, 2019 |
| Daily Summary: | Probably gonna do a double GPP session tomorrow lol, we’ll see. |
| Bodyweight: | 171.8 / 78.1 |
| Session Length: | 1h 3m |
| - | |
| 2" DEFICIT DEADLIFT | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 260 |
| 2 | 270 |
| 3 | 280 |
| 4 | 280 |
| 5 | 280 |
| 6 | 280 |
| Summary: | e1rm: 378 |
| Notes: | Some gnarly low back pump from these. |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 170 |
| 2 | 180 |
| 3 | 190 |
| 4 | 190 |
| 5 | 190 |
| 6 | 190 |
| Summary: | e1rm: 257 |
| Notes: | |
| - | |
| PENDLAY ROW | |
| Prescription: | 12-14 @8, Myoreps |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 165 |
| 2 | 165 |
| 3 | 165 |
| 4 | 165 |
| Summary: | e1rm: 254 |
| Notes: | Done with myoreps. This was my first training block with them and I gotta say I really like them. Brutal, but I love how much time they save. Onwards to 10s. |
| WEEK SIXTEEN | HYPERTROPHY |
|---|---|
| DAY #1 | MON. MARCH 25, 2019 |
| Daily Summary: | |
| Bodyweight: | 171.8 / 78.1 |
| Session Length: | 1h 22m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x3, 135x6, 185x6, 225x6, 275x2, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 370 |
| 3 | 305 |
| 4 | 305 |
| 5 | 305 |
| 6 | 305 |
| Summary: | e1rm: 400 |
| Notes: | |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x2, 75x3, 95x1, 125x1 |
| Set # | WEIGHT (lbs) |
| 1 | 140 |
| 2 | 150 |
| 3 | 125 |
| 4 | 125 |
| 5 | 125 |
| 6 | 125 |
| Summary: | e1rm: 156 |
| Notes: | |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 10@7, 10@8 x 3 sets |
| Warmups: | 45x10, 95x10 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 145 |
| 4 | 145 |
| Summary: | e1rm: 213 |
| Notes: | |
| WEEK SIXTEEN | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. MARCH 26, 2019 |
| Daily Summary: | Felt kinda weak and fatigue today. Singles moved much slower than usual, but the back off work was okay. |
| Bodyweight: | 171.2 / 77.8 |
| Session Length: | 1h 28m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 135x6x2, 185x3, 225x3, 275x1, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 375 |
| 2 | 395 |
| 3 | 335 |
| 4 | 335 |
| 5 | 335 |
| 6 | 335 |
| Summary: | e1rm: 411 |
| Notes: | This is a pretty cool volume-intensity PR. |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, 6@8 x 4 sets |
| Warmups: | 45x6x2, 95x6, 135x6, 185x1, 205x1 |
| Set # | WEIGHT (lbs) |
| 1 | 217.5 |
| 2 | 227.5 |
| 3 | 187.5 |
| 4 | 187.5 |
| 5 | 187.5 |
| 6 | 187.5 |
| Summary: | e1rm: 237 |
| Notes: | |
| - | |
| 2CT PAUSE SSB SQUAT | |
| Prescription: | 12 - 14@8, Myoreps |
| Warmups: | 45x10 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 135 |
| 3 | 135 |
| 4 | 135 |
| 5 | 135 |
| Summary: | e1rm: 208 |
| Notes: | Decided to stick to myoreps for Squats only, simply because I’m enjoying how they help manage fatigue and time. And if I’m being honest, my motivation to train has been in a slump lately, so myoreps are better for my compliance. |
| WEEK SIXTEEN | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. MARCH 28, 2019 |
| Daily Summary: | Solid day, didn’t feel fatigued like I have the last few sessions. |
| Bodyweight: | 171.4 / 77.9 |
| Session Length: | 1h 5m |
| - | |
| SSB SQUAT W/ BANDS | |
| 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: 277 |
| Notes: | + ~50lbs at top |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 155 |
| 4 | 155 |
| 5 | 155 |
| 6 | 155 |
| Summary: | e1rm: 209 |
| Notes: | |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 10@7, 10@8 x 3 sets |
| Warmups: | 95x10 |
| Set # | WEIGHT (lbs) |
| 1 | 105 |
| 2 | 115 |
| 3 | 115 |
| 4 | 115 |
| Summary: | e1rm: 170 |
| Notes: | |
| WEEK SIXTEEN | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. MARCH 29, 2019 |
| Daily Summary: | |
| Bodyweight: | 171.6 |
| Session Length: | 1h 8m |
| - | |
| 2" DEFICIT DEADLIFT | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 265 |
| 2 | 275 |
| 3 | 285 |
| 4 | 285 |
| 5 | 285 |
| 6 | 285 |
| Summary: | e1rm: 385 |
| Notes: | |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 175 |
| 2 | 185 |
| 3 | 200 |
| 4 | 200 |
| 5 | 200 |
| 6 | 200 |
| Summary: | e1rm: 270 |
| Notes: | Feels pretty cool to be repping out 200 pounds. Even if it is with the help of bands, lol. |
| - | |
| PENDLAY ROW | |
| Prescription: | 10@7, 10@8 x 3 sets |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 165 |
| 3 | 165 |
| 4 | 165 |
| Summary: | e1rm: 228 |
| Notes: | |
| WEEK SEVENTEEN | HYPERTROPHY |
|---|---|
| DAY #1 | MON. APRIL 1, 2019 |
| Daily Summary: | Last week of hypertrophy. And it’s a high stress week. I think this will be a stress PR, cool. Hit some 6 rep PRs today. |
| Bodyweight: | 172.2 / 78.3 |
| Session Length: | 1h 27m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, 6@9, 75% e1rm x 6 reps x 3 sets |
| Warmups: | 45x6x3, 135x6, 185x6, 225x6, 275x3, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 350 |
| 2 | 375 |
| 3 | 335 |
| 4 | 305 |
| 5 | 305 |
| 6 | 305 |
| Summary: | e1rm: 405 |
| Notes: | |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, 6@9, 75% e1rm x 6 reps x 4 sets |
| Warmups: | 45x6x2, 95x3, 115x1, 125x1 |
| Set # | WEIGHT (lbs) |
| 1 | 140 |
| 2 | 150 |
| 3 | 135 |
| 4 | 122.5 |
| 5 | 122.5 |
| 6 | 122.5 |
| 7 | 122.5 |
| Summary: | e1rm: 162 |
| Notes: | Repping out a plate feels nice. |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 10@7, 10@8 x 4 sets |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 150 |
| 3 | 145 |
| 4 | 145 |
| 5 | 145 |
| Summary: | e1rm: 221 |
| Notes: | |
| WEEK SEVENTEEN | HYPERTROPHY |
|---|---|
| DAY #2 | TUES. APRIL 2, 2019 |
| Daily Summary: | Hella stressful session, unsustainable workload, but kinda intentional. Low stress week next week. |
| Bodyweight: | 170.4 / 77.5 |
| Session Length: | 1h 29m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, 6@9, 75% e1rm x 6 reps x 3 sets |
| Warmups: | 135x6x2, 185x3, 225x3, 275x2, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 375 |
| 2 | 405 |
| 3 | 365 |
| 4 | 335 |
| 5 | 335 |
| 6 | 335 |
| Summary: | e1rm: 437 |
| Notes: | 6 rep PR. Hardest deadlift session of my life. Felt good. |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, 6@9, 75% e1rm x 6 reps x 4 sets |
| Warmups: | 45x6x2, 95x6, 135x6, 185x1, 205x1 |
| Set # | WEIGHT (lbs) |
| 1 | 215 |
| 2 | 225 |
| 3 | 200 |
| 4 | 180 |
| 5 | 180 |
| 6 | 180 |
| 7 | 180 |
| Summary: | e1rm: 242 |
| Notes: | Another 6 rep PR. |
| - | |
| 2CT PAUSE SSB SQUAT | |
| Prescription: | 12 - 14@8, Myoreps |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 145 |
| 3 | 145 |
| 4 | 145 |
| 5 | 145 |
| Summary: | e1rm: 223 |
| Notes: | |
| WEEK SEVENTEEN | HYPERTROPHY |
|---|---|
| DAY #3 | THURS. APRIL 4, 2019 |
| Daily Summary: | My weight loss has pretty much been on hold lately. I’ll get back to it in a couple weeks, I’d like to drop one more (weightlifting) belt hole |
| Bodyweight: | 172.2 / 78.3 |
| Session Length: | 1h 8m |
| - | |
| SSB SQUAT W/ BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 195 |
| 2 | 205 |
| 3 | 215 |
| 4 | 215 |
| 5 | 215 |
| 6 | 215 |
| Summary: | e1rm: 290 |
| Notes: | +50lbs band tension at top. And this just about left me in fetal position lol. |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 155 |
| 4 | 150 |
| 5 | 150 |
| 6 | 150 |
| Summary: | e1rm: 207 |
| Notes: | Pressing feels noticeably weaker today. Dat fatigue is real. |
| - | |
| CLOSEGRIP INCLINE BENCH (45*) | |
| Prescription: | 10@7, 10@8 x 4 sets |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 105 |
| 2 | 105 |
| 3 | 105 |
| 4 | 105 |
| 5 | 105 |
| Summary: | e1rm: 154 |
| Notes: | What is this, 531 BBB? |
| WEEK SEVENTEEN | HYPERTROPHY |
|---|---|
| DAY #4 | FRI. APRIL 5, 2019 |
| Daily Summary: | Last high stress session done. A much wanted low stress week next week. |
| Bodyweight: | 171.2 / 77.8 |
| Session Length: | 1h 11m |
| - | |
| 2" DEFICIT DEADLIFTS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 135x8x2, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 255 |
| 2 | 265 |
| 3 | 275 |
| 4 | 275 |
| 5 | 275 |
| 6 | 275 |
| Summary: | e1rm: 372 |
| Notes: | |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@6, 8@7, 8@8 x 4 sets |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 175 |
| 2 | 185 |
| 3 | 195 |
| 4 | 195 |
| 5 | 195 |
| 6 | 195 |
| Summary: | e1rm: 264 |
| Notes: | |
| - | |
| PENDLAY ROW | |
| Prescription: | 10@7, 10@8 x 4 sets |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 155 |
| 3 | 155 |
| 4 | 155 |
| 5 | 155 |
| Summary: | e1rm: 228 |
| Notes: | |
| WEEK EIGHTEEN | LOW STRESS |
|---|---|
| DAY #1 | MON. APRIL 8, 2019 |
| Daily Summary: | Very refreshing workout. |
| Bodyweight: | 172.0 / 78.2 |
| Session Length: | 45m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, -18% x 5 reps |
| Warmups: | 45x5x3, 135x5, 185x5, 225x5, 275x2, 315x1, 350x1 |
| Set # | WEIGHT (lbs) |
| 1 | 385 |
| 2 | 315 |
| Summary: | e1rm: 416 |
| Notes: | Squat continues to be “just add 5 pounds” lol. |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, -18% x 5 reps |
| Warmups: | 45x5x2, 75x3, 95x2, 115x1, 135x1, 142.5x1 |
| Set # | WEIGHT (lbs) |
| 1 | 150 |
| 2 | 125 |
| Summary: | e1rm: 162 |
| Notes: | |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 10@7, 10@8, 10@9 |
| Warmups: | 45x10 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 155 |
| Summary: | e1rm: 218 |
| Notes: | |
| WEEK EIGHTEEN | LOW STRESS |
|---|---|
| DAY #2 | TUES. APRIL 9, 2019 |
| Daily Summary: | |
| Bodyweight: | 171.0 / 77.7 |
| Session Length: | 42m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, -18% x 5 reps |
| Warmups: | 135x5x2, 185x3, 225x3, 275x2, 315x1, 345x1, 375x1 |
| Set # | WEIGHT (lbs) |
| 1 | 400 |
| 2 | 330 |
| Summary: | e1rm: 432 |
| Notes: | |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, -18% x 5 reps |
| Warmups: | 45x5x2, 95x5, 135x5, 185x1, 205x1, 215x1 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 185 |
| Summary: | e1rm: 242 |
| Notes: | |
| - | |
| 2CT PAUSE SSB SQUAT | |
| Prescription: | 10@7, 10@8, 10@9 |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 155 |
| Summary: | e1rm: 218 |
| Notes: | |
| WEEK EIGHTEEN | LOW STRESS |
|---|---|
| DAY #3 | THURS. APRIL 11, 2019 |
| Daily Summary: | Lightning speed workout. I feel like this low stress was timed really well. |
| Bodyweight: | 170.6 / 77.5 |
| Session Length: | 36m |
| - | |
| SSB SQUAT W/ BANDS | |
| Prescription: | 8@7, 8@8, 8@9 |
| Warmups: | 45x8x2, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 195 |
| 2 | 210 |
| 3 | 225 |
| Summary: | e1rm: 296 |
| Notes: | Gonna miss this accessory, it’s fun. |
| - | |
| INCLINE BENCH (30*) | |
| Prescription: | 8@7, 8@8, 8@9 |
| Warmups: | 45x8x2, 95x8, 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 150 |
| 2 | 160 |
| 3 | 170 |
| Summary: | e1rm: 225 |
| Notes: | Wow. That’s a killer incline bench e1rm PR. Felt strong today. Was expecting to top out at 160-165. |
| CLOSEGRIP INCLINE BENCH (45*) |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| Summary: |
| Notes: |