| WEEK EIGHTEEN | LOW STRESS |
|---|---|
| DAY #4 | FRI. APRIL 12, 2019 |
| Daily Summary: | |
| Bodyweight: | 171.0 / 77.7 |
| Session Length: | 45 |
| - | |
| 2" DEFICIT DEADLIFTS | |
| Prescription: | 8@7, 8@8, 8@9 |
| Warmups: | 135x8, 185x8, 225x8 |
| Set # | WEIGHT (lbs) |
| 1 | 275 |
| 2 | 295 |
| 3 | 315 |
| Summary: | e1rm: 414 |
| Notes: | |
| - | |
| TNG BENCH W/ REVERSE BANDS | |
| Prescription: | 8@7, 8@8, 8@9 |
| Warmups: | 45x8x2, 135x8, 165x8 |
| Set # | WEIGHT (lbs) |
| 1 | 185 |
| 2 | 205 |
| 3 | 225 |
| Summary: | e1rm: 296 |
| Notes: | Feels really cool to rep out 2 plates, even with the help of bands. |
| - | |
| PENDLAY ROW | |
| Prescription: | 10@7, 10@8, 10@9 |
| Warmups: | None |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 155 |
| 3 | 175 |
| Summary: | e1rm: 246 |
| Notes: | |
| WEEK NINETEEN | DEVELOPMENTAL |
|---|---|
| DAY #1 | SUN. APRIL 14, 2019 |
| Daily Summary: | Going to be very busy Tues/Wed so I’m moving Day 1&2 ahead a day this week, and I’ll resume as normal with Day 3 on Thurs. Start of a new training block. Done with hypertrophy, moving into developmental work. Looking forward to it. Deload week seemed to do it’s job: I felt very refreshed and strong this training session. |
| Bodyweight: | 171.2 / 77.8 |
| Session Length: | 1h 31m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, -18% x 5 reps x 5 sets |
| Warmups: | 45x5x3, 135x5, 185x5, 225x5, 275x3, 315x1, 355x1 |
| Set # | WEIGHT (lbs) |
| 1 | 385 |
| 2 | 315 |
| 3 | 315 |
| 4 | 315 |
| 5 | 315 |
| 6 | 315 |
| Summary: | e1rm: 416 |
| Notes: | 315x5x5 is a pretty sweet volume PR. I still remember thinking this was an intimidating weight not too many months ago. |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, -16% x 4 reps x 6 sets |
| Warmups: | 45x5x2, 75x5, 95x3, 115x2, 125x1, 135x1, 142.5x1 |
| Set # | WEIGHT (lbs) |
| 1 | 150 |
| 2 | 127.5 |
| 3 | 127.5 |
| 4 | 127.5 |
| 5 | 127.5 |
| 6 | 127.5 |
| 7 | 127.5 |
| Summary: | e1rm: 162 |
| Notes: | |
| - | |
| 3CT PAUSE BENCH | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 145 |
| 3 | 145 |
| 4 | 145 |
| 5 | 145 |
| Summary: | e1rm: 196 |
| Notes: | |
| WEEK NINETEEN | DEVELOPMENTAL |
|---|---|
| DAY #2 | MON. APRIL 15, 2019 |
| Daily Summary: | All time DL PR at an RPE 8. Neat. |
| |
| Bodyweight: | 169.8 / 77.2 | sRPE: | 8 |
| Session Length: | 1h 41m | Arbitrary Units: | 808 |
| - |
| COMPETITION DEADLIFT |
| Prescription: | 1@8, -18% x 5 reps x 5 sets |
| Warmups: | 135x5x2, 185x5, 225x5, 275x3, 315x1, 355x1, 385x1 |
| Set # | WEIGHT (lbs) | REPS | RPE |
| 1 | 415 | 1 | 8 |
| 2 | 340 | 5 | 6 |
| 3 | 340 | 5 | 6.5 |
| 4 | 340 | 5 | 7 |
| 5 | 340 | 5 | 7 |
| 6 | 340 | 5 | 7 |
| Summary: | e1rm: 448 | Volume: 26 | Avg Int: 76% |
| Notes: | |
| COMPETITION BENCH |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| 6 |
| 7 |
| Summary: |
| Notes: |
| - |
| 3-0-3 TEMPO SSB SQUAT |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| 4 |
| 5 |
| Summary: |
| Notes: |
| WEEK NINETEEN | DEVELOPMENTAL |
|---|---|
| DAY #3 | THURS. APRIL 18, 2019 |
| Daily Summary: | Feels good to do some strength work again. I’ve been really busy these last few weeks and my allostatic load has been high (who’s isn’t?), but I’m in a position now to dedicate a lot more stress and mental energy to my training. So I look forward to this strength block. |
| Bodyweight: | 170.8 / 77.6 |
| Session Length: | 1h 11m |
| - | |
| 2CT PAUSE SQUAT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 1 set |
| Warmups: | 45x4x3, 135x4, 185x4, 225x4 |
| Set # | WEIGHT (lbs) |
| 1 | 275 |
| 2 | 295 |
| 3 | 315 |
| 4 | 300 |
| Summary: | e1rm: 366 |
| Notes: | Weaker than I expected tbh. But I guess ~88% of my Comp Squat is reasonable. |
| - | |
| “SLINGSHOT” BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 1 set |
| Warmups: | 45x4x2, 135x4, 185x4, 205x4 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 235 |
| 3 | 245 |
| 4 | 235 |
| Summary: | e1rm: 285 |
| Notes: | Boy do I love these. Repping out my Comp e1rm is hella fun. I don’t have a real Slingshot so I’m using bands to replicate the experience. |
| - | |
| CLOSEGRIP FLOOR PRESS | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 155 |
| 3 | 155 |
| 4 | 155 |
| 5 | 155 |
| Summary: | e1rm: 209 |
| Notes: | Haven’t done a floor press in well over a year. First few sets felt really awkward but I got the hang of it |
| WEEK NINETEEN | DEVELOPMENTAL |
|---|---|
| DAY #4 | FRI. APRIL 19, 2019 |
| Daily Summary: | Happy Holiday, y’all. |
| Bodyweight: | 169.8 / 77.2 |
| Session Length: | 1h 21m |
| - | |
| 2CT PAUSE DEADLIFT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 1 set |
| Warmups: | 135x4x2, 185x4, 225x4, 275x4, 315x1 |
| Set # | WEIGHT (lbs) |
| 1 | 345 |
| 2 | 365 |
| 3 | 385 |
| 4 | 345 |
| Summary: | e1rm: 436 |
| Notes: | Well that was an unexpected surge of strength. 385 for 4 paused reps, neat PR, albeit a bit of an overshoot. Took 10% top set to compensate. |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 1 set |
| Warmups: | 45x8x2 |
| Set # | WEIGHT (lbs) |
| 1 | 185 |
| 2 | 195 |
| 3 | 205 |
| 4 | 195 |
| Summary: | e1rm: 238 |
| Notes: | Could feel the fatigue from yesterday on these. Got a little DOMS from the floor press too. |
| - | |
| 2CT PAUSE RDL | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 135x8, 185x8 |
| Set # | WEIGHT (lbs) |
| 1 | 205 |
| 2 | 225 |
| 3 | 225 |
| 4 | 225 |
| 5 | 225 |
| Summary: | e1rm: 305 |
| Notes: | I was talking to myself the other week about how I’m not really a fan of RDLS. Then BBM programmed paused RDLs. What the heck, man. |
1 Like
Did you work this out in a spreadsheet?
It is very nice and informative.
How can I copy it?
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| DAY #1 | MON. APRIL 22, 2019 |
| Daily Summary: | Still feeling a tiny bit of DOMs in my hammies from Friday. The paused deadlift + paused RDL double whammy was more stressful than I anticipated, which is cool. |
| Bodyweight: | 170.0 / 77.3 |
| Session Length: | 1h 31m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, -18% x 5 reps x 5 sets |
| Warmups: | 45x5x3, 135x5, 185x5, 225x5, 275x3, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 365 |
| 2 | 300 |
| 3 | 300 |
| 4 | 300 |
| 5 | 300 |
| 6 | 300 |
| Summary: | e1rm: 395 |
| Notes: | Hoo-wee. Gravity was strong today. 5% drop in e1rm, no big deal. Trudge onwards. |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, -16% x 4 reps x 6 sets |
| Warmups: | 45x4x2, 75x4, 95x3, 115x1, 125x1, 135x1, 142.5x1 |
| Set # | WEIGHT (lbs) |
| 1 | 150 |
| 2 | 127.5 |
| 3 | 127.5 |
| 4 | 127.5 |
| 5 | 127.5 |
| 6 | 127.5 |
| 7 | 127.5 |
| Summary: | e1rm: 162 |
| Notes: | Press basically perma stuck at 150@8. Don’t think I’m training sensitive enough to increase it only pressing 1x/week, which is fine. I enjoy getting to do this movement. |
| 3CT PAUSE BENCH |
| Prescription: |
| Warmups: |
| Set # |
| 1 |
| 2 |
| 3 |
| Summary: |
| Notes: |
I actually just literally highlight the table in the forum posts and ctrl+c, ctrl+v it. All the formatting is kept except the red colouring. I just manually make it red again each time and then fill out the table cells with my daily training info. It’s admittedly a bit of manual upkeep, but it’s just habit/ritual for me now lol.
1 Like
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| DAY #2 | TUES. APRIL 23, 2019 |
| Daily Summary: | Feeling very fatigued and unmotivated today. It’s all good. |
| Bodyweight: | 170.0 / 77.3 |
| Session Length: | 1h 29m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, -18% x 5 reps x 5 sets |
| Warmups: | 135x5x2, 185x5, 225x5, 275x5, 315x1, 365x1 |
| Set # | WEIGHT (lbs) |
| 1 | 390 |
| 2 | 320 |
| 3 | 320 |
| 4 | 320 |
| 5 | 320 |
| 6 | 320 |
| Summary: | e1rm: 422 |
| Notes: | |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, -16% x 4 reps x 6 sets |
| Warmups: | 45x4x2, 95x4, 135x4, 175x4, 195x1, 205x1, 215x1 |
| Set # | WEIGHT (lbs) |
| 1 | 220 |
| 2 | 185 |
| 3 | 185 |
| 4 | 185 |
| 5 | 185 |
| 6 | 185 |
| 7 | 185 |
| Summary: | e1rm: 237 |
| Notes: | |
| - | |
| 3-0-3 TEMPO SSB SQUAT | |
| Prescription: | 8@7, 8@8 x 2 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 155 |
| 3 | 155 |
| Summary: | e1rm: 209 |
| Notes: | |
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| GPP #1 | WED. APRIL 24, 2019 |
| Daily Summary: | First GPP session in like 6 weeks lol. Bro-ing out a bit and slowly introducing some extra delt and forearm work, just cuz I’m vain want bigger meat hunks (arms). |
| Bodyweight: | 170.6 / 77.5 |
| Session Length: | 46m |
| - | |
| UPPER BACK | |
| Exercise: | Barbell Rows |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 135lbs |
| Reps/Set: | 12, 10, 8 |
| CORE | |
| Exercise: | Planks |
| Prescription: | 5 min AMRAP |
| Weight: | Bodyweight |
| Reps/Set: | 60, 60, 60 |
| ARMS 1 (SUPERSET) | |
| Exercise 1: | Triceps Pushdowns (Straight Bar) |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 35lbs |
| Reps/Set: | 14, 12, 10 |
| Exercise 2: | Barbell Curls |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 45lbs |
| Reps/Set: | 14, 12, 10 |
| Exercise 3: | DB Side Lateral Raise |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 12, 10, 8, 8 |
| ARMS 2 (SUPERSET) | |
| Exercise 1: | DB Wrist Curls |
| Prescription: | AMRAP @8 x 2 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 15, 10 |
| Exercise 2: | DB Wrist Extensions |
| Prescription: | AMRAP @8 x 2 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 12, 8 |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 20mins @ 6 |
| Distance: | 8.45km |
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| DAY #3 | THURS. APRIL 25, 2019 |
| Daily Summary: | Biceps DOMS is real today. That’s what I get for skipping my curls for 6 weeks. |
| Bodyweight: | 170.6 / 77.5 |
| Session Length: | 1h 21m |
| - | |
| 2CT PAUSE SQUAT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4x3, 135x4, 185x4, 225x4 |
| Set # | WEIGHT (lbs) |
| 1 | 275 |
| 2 | 295 |
| 3 | 315 |
| 4 | 300 |
| 5 | 300 |
| Summary: | e1rm: 366 |
| Notes: | Low back and knees are slowly developing some ache over the last 2 weeks. I’ll keep an eye on my squat intensities |
| - | |
| “SLINGSHOT” BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4x2, 95x4, 135x4,185x4, 205x4 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 235 |
| 3 | 245 |
| 4 | 230 |
| 5 | 225 |
| Summary: | e1rm: 275 |
| Notes: | Whoopies. |
| - | |
| CLOSEGRIP FLOOR PRESS | |
| Prescription: | 8@7, 8@8 x 2 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 155 |
| 3 | 155 |
| Summary: | e1rm: 209 |
| Notes: |
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| DAY #4 | FRI. APRIL 26, 2019 |
| Daily Summary: | End Game tonight. |
| Bodyweight: | 170.4 / 77.42 |
| Session Length: | 1h 19m |
| - | |
| 2CT PAUSE DEADLIFT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 135x4x2, 185x4, 225x4, 275x4, 305x4 |
| Set # | WEIGHT (lbs) |
| 1 | 325 |
| 2 | 345 |
| 3 | 355 |
| 4 | 335 |
| 5 | 335 |
| Summary: | e1rm: 416 |
| Notes: | 8% drop from last week  |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4x2, 95x4, 135x4, 165x4 |
| Set # | WEIGHT (lbs) |
| 1 | 185 |
| 2 | 195 |
| 3 | 205 |
| 4 | 195 |
| 5 | 195 |
| Summary: | e1rm: 238 |
| Notes: | |
| - | |
| 2CT PAUSE RDL | |
| Prescription: | 8@7, 8@8 x 2 sets |
| Warmups: | 135x8, 185x8 |
| Set # | WEIGHT (lbs) |
| 1 | 205 |
| 2 | 225 |
| 3 | 225 |
| Summary: | e1rm: 304 |
| Notes: | Man, I hate these. I’ll suck it up and finish this block with RDLs but I might replace them with something else next time around. |
| WEEK TWENTY | DEVELOPMENTAL |
|---|---|
| GPP #2 | SAT. APRIL 27, 2019 |
| Daily Summary: | I did some bonus Calf Raises today, courtesy of @teddyd |
| Bodyweight: | 170.2 / 77.4 |
| Session Length: | 45m |
| - | |
| UPPER BACK | |
| Exercise: | Chin Ups (Neutral Grip) |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | Bodyweight |
| Reps/Set: | 10, 8, 7 |
| CORE | |
| Exercise: | Ab Wheel Rollouts |
| Prescription: | 5 min AMRAP |
| Weight: | Bodyweight, from knees |
| Reps/Set: | 5,5,5,5,5 |
| ARMS 1 (SUPERSET) | |
| Exercise 1: | Triceps Pushdowns (Rope) |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 30lbs |
| Reps/Set: | 15, 13, 12 |
| Exercise 2: | Reverse Grip Barbell Curls |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 45lbs |
| Reps/Set: | 10, 9, 8 |
| Exercise 3: | DB Side Lateral Raise |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 12, 12, 12 |
| ARMS 2 (SUPERSET) | |
| Exercise 1: | Barbell Rolls (Extension) |
| Prescription: | 5 mins AMRAP |
| Weight: | 45lbs |
| Reps/Set: | ??? |
| Exercise 2: | Barbell Rolls (Flexion) |
| Prescription: | 5 mins AMRAP |
| Weight: | 45lbs |
| Reps/Set: | ??? |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 20mins @ 6 |
| Distance: | 8.5km |
1 Like
| WEEK TWENTY ONE | DEVELOPMENTAL |
|---|---|
| DAY #1 | MON. APRIL 29, 2019 |
| Daily Summary: | It’s snowing today. Happy spring, everyone. |
| Bodyweight: | 171.0 / 77.7 |
| Session Length: | 1h 31m |
| - | |
| COMPETITION SQUAT | |
| Prescription: | 1@8, -16% x 4 reps x 6 sets |
| Warmups: | 45x4x3, 135x4, 185x4, 225x4, 275x4, 315x1, 345x1 |
| Set # | WEIGHT (lbs) |
| 1 | 375 |
| 2 | 315 |
| 3 | 315 |
| 4 | 285 |
| 5 | 285 |
| 6 | 285 |
| 7 | 285 |
| Summary: | e1rm: 405 |
| Notes: | Tweak my right knee a little on the first 315 back off. Tried a 2nd at 315 anyways but the pain was a bit beyond my comfort level. Acute sharp pain right under my knee cap on the eccentric motion, but not concentric. No big deal. I lowered the weight 10% and it brought the pain down to a tolerable level. I expect to be just fine for pause squats on Thursday. |
| - | |
| COMPETITION PRESS | |
| Prescription: | 1@8, -12% x 3 reps x 5 sets |
| Warmups: | 45x3x3, 75x3, 95x3, 115x1, 125x1, 135x1, 142.5x1 |
| Set # | WEIGHT (lbs) |
| 1 | 152.5 |
| 2 | 135 |
| 3 | 135 |
| 4 | 135 |
| 5 | 135 |
| 6 | 135 |
| Summary: | e1rm: 164 |
| Notes: | Feels nice to be using 1 plate for my working sets. |
| - | |
| 3CT PAUSE BENCH | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 45x8 |
| Set # | WEIGHT (lbs) |
| 1 | 140 |
| 2 | 150 |
| 3 | 150 |
| 4 | 150 |
| 5 | 150 |
| Summary: | e1rm: 203 |
| Notes: | |
| WEEK TWENTY ONE | DEVELOPMENTAL |
|---|---|
| DAY #2 | TUES. APRIL 30, 2019 |
| Daily Summary: | First day in a couple weeks where I didn’t feel fatigued af. And finally got my 230@8 bench. |
| Bodyweight: | 170.6 / 77.5 |
| Session Length: | 1h 23m |
| - | |
| COMPETITION DEADLIFT | |
| Prescription: | 1@8, -16% x 4 reps x 6 sets |
| Warmups: | 135x4x2, 185x4, 225x4, 275x4, 315x1, 345x1, 375x1 |
| Set # | WEIGHT (lbs) |
| 1 | 405 |
| 2 | 340 |
| 3 | 340 |
| 4 | 340 |
| 5 | 340 |
| 6 | 340 |
| 7 | 340 |
| Summary: | e1rm: 437 |
| Notes: | |
| - | |
| COMPETITION BENCH | |
| Prescription: | 1@8, -12% x 3 reps x 5 sets |
| Warmups: | 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1, 220x1 |
| Set # | WEIGHT (lbs) |
| 1 | 230 |
| 2 | 202.5 |
| 3 | 202.5 |
| 4 | 202.5 |
| 5 | 202.5 |
| 6 | 202.5 |
| Summary: | e1rm: 248 |
| Notes: | |
| - | |
| 3-0-3 TEMPO SSB SQUAT | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 145 |
| 2 | 165 |
| 3 | 165 |
| 4 | 165 |
| 5 | 165 |
| Summary: | e1rm: 223 |
| Notes: | |
1 Like
| WEEK TWENTY ONE | DEVELOPMENTAL |
|---|---|
| GPP #1 | WED. MAY 1, 2019 |
| Daily Summary: | |
| Bodyweight: | 170.6 / 77.5 |
| Session Length: | 51m |
| - | |
| UPPER BACK | |
| Exercise 1: | Barbell Rows |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 135lbs |
| Reps/Set: | 12, 12, 10, 9 |
| - | |
| CORE | |
| Exercise: | Planks |
| Prescription: | 6 min AMRAP |
| Weight: | Bodyweight |
| Reps/Set: | 70, 60, 60, 30 |
| - | |
| ARMS 1 (SUPERSET) | |
| Exercise 1: | Triceps Pushdowns (Straight Bar) |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 35lbs |
| Reps/Set: | 15, 13, 12, 10 |
| Exercise 2: | Barbell Curls |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 45lbs |
| Reps/Set: | 15, 12, 10, 9 |
| Exercise 3: | DB Side Lateral Raise |
| Prescription: | AMRAP @8 x 4 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 10, 10, 10, 10 |
| - | |
| ARMS 2 (SUPERSET) | |
| Exercise 1: | DB Wrist Curls |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 15, 15, 15 |
| Exercise 2: | DB Wrist Extensions |
| Prescription: | AMRAP @8 x 3 sets w/ 60s rest |
| Weight: | 8lbs |
| Reps/Set: | 8,8,8 |
| - | |
| CONDITIONING | |
| Exercise 1: | Air Bike |
| Prescription: | LISS: 25mins @ 6 |
| Distance: |
| WEEK TWENTY ONE | DEVELOPMENTAL |
|---|---|
| DAY #3 | THURS. MAY 2, 2019 |
| Daily Summary: | Lol went from feeling super duper on Tues to feeling weak af today. The ebbs and flows of training. |
| Bodyweight: | 170.8 / 77.6 |
| Session Length: | 1h 22m |
| - | |
| 2CT PAUSE SQUAT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4x3, 135x4, 185x4, 225x4 |
| Set # | WEIGHT (lbs) |
| 1 | 275 |
| 2 | 295 |
| 3 | 305 |
| 4 | 285 |
| 5 | 285 |
| Summary: | e1rm: 355 |
| Notes: | Squats haven’t been kind to me lately. |
| - | |
| “SLINGSHOT” BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4, 95x4, 135x4, 185x4, 205x4 |
| Set # | WEIGHT (lbs) |
| 1 | 225 |
| 2 | 232.5 |
| 3 | 235 |
| 4 | 225 |
| 5 | 225 |
| Summary: | e1rm: 273 |
| Notes: | Getting weaker every week on this movement But I basically had PR bench strength levels 2 days ago so I’m not worried. |
| - | |
| CLOSEGRIP FLOOR PRESS | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 45x8, 95x8 |
| Set # | WEIGHT (lbs) |
| 1 | 135 |
| 2 | 150 |
| 3 | 150 |
| 4 | 150 |
| 5 | 150 |
| Summary: | e1rm: 202 |
| Notes: |
| WEEK TWENTY ONE | DEVELOPMENTAL |
|---|---|
| DAY #4 | FRI. MAY 3, 2019 |
| Daily Summary: | Another below average performance. That’s just how it goes sometimes. |
| Bodyweight: | 170.4 / 77.42 |
| Session Length: | 1h 24m |
| - | |
| 2CT PAUSE DEADLIFT | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 135x4x2, 185x4, 225x4, 275x4, 305x4 |
| Set # | WEIGHT (lbs) |
| 1 | 325 |
| 2 | 340 |
| 3 | 345 |
| 4 | 325 |
| 5 | 325 |
| Summary: | e1rm: 401 |
| Notes: | Getting weaker each week on this day too |
| - | |
| CLOSEGRIP BENCH | |
| Prescription: | 4@7, 4@8, 4@9, -5% x 2 sets |
| Warmups: | 45x4x2, 95x4, 135x4, 165x4 |
| Set # | WEIGHT (lbs) |
| 1 | 185 |
| 2 | 190 |
| 3 | 195 |
| 4 | 185 |
| 5 | 185 |
| Summary: | e1rm: 226 |
| Notes: | |
| - | |
| 2CT PAUSE RDL | |
| Prescription: | 8@7, 8@8 x 4 sets |
| Warmups: | 135x8 |
| Set # | WEIGHT (lbs) |
| 1 | 185 |
| 2 | 205 |
| 3 | 205 |
| 4 | 205 |
| 5 | 205 |
| Summary: | e1rm: 277 |
| Notes: |