Coming off the Time Crunch Plan where I was basically trying to maintain a baseline level of strength while life got busy. We are settling down in our new home and the projects are slowing down a bit so I have a little more time for training.
Hoping to get back into the swing of things with the Powerbuilding II template.
Starting Body Habitus
Age 37
Height 5’7"
Weight 170#
BF ~17%
Didn’t video much of Day 1 but that shouldn’t be common going forward.
Week 1
Day 1 - 6/09
Squats
225x6
245x6
255x6
Incline CGBP
135x10
150x10
155x10
Weighted Step-Ups - First time doing these, there was no “guide” so I used dumbbells to load the exercise and kept it light to figure out technique. Hopefully the intention wasn’t to use a barbell?
20x12 each leg
30x12
40x12
Day 2 - 6/10
Bench - I’ll probably be doing touch-n-go throughout the program as I have no plans to compete
235x5
245x5
255x5
HBBS
185x10
205x10
215x10
OHP - Myorep
95x12, x3, x3, x2
DB Bench Press (just for fun because I recently got my dumbbells back from storage)
90x12
3rd set of deadlifts, 295x6, was supposed to be around RPE 7 but still felt like RPE 6. So, I made a pretty big jump to achieve RPE 8 on the following sets. Overall, I think it was a good move but my last set was a little rough. I misgrooved the set a bit and it threw off my cadence. Still pretty happy moving 335 for reps though. Feel like my deadlift is progressing.
Bench
205x8
225x8
235x8
235x8
235x8
Bench moved well tonight and I think I hit appropriate RPE target for the @8’s.
Pendlay Row
185x10
175x10
175x10
Not a big fan of the Pendlay Row cuz they’re a sloppy mess for me. Did them anyway.
-Back was a little fatigued from deadlifts yesterday, probably should’ve gone a bit heavier but it’s always hard to tell with high rep sets.
DB Flat Bench - Myorep
90x12, x4, x2
-Haven’t done DB pressing much recently so kind of overshot the weight. Activation set was supposed to be around 14-16 reps but I got to 12 and felt I was there.
Had a great day with the family at Kings Island (amusement park here in Ohio) yesterday. However, it was VERY hot and I didn’t eat or drink much the entire day. We were all exhausted at the end. On top of that, I spent a good portion of today working outside around the house doing some landscaping. When I finally got time to lift this evening, I think the fatigue started to show up on the barbell!
Had to squeeze my workout in a little earlier than usual today before work, morning is not my preferred option but it went ok. Bench seemed a bit more fatigued than I wanted.
The @ RPE 9 set LOOKS breezy on the video, it sure FELT heavy!
RDL
225x8
245x8
255x8
255x8
255x8
Back was feeling a bit fatigued from deadlifts yesterday, but once I got moving these felt alright. I have a hard time estimating RPE on high rep sets coupled with the fact that there is a metabolic conditioning component where it seems like I can always do a few more reps but form may start to falter.
Busy day, had to delay my workout later into the evening than usual but go it done. Pushed myself a little more on squats and feeling like I’m getting stronger. Incline CGBP went ok but was feeling a bit gassed after the squats for this session but was still able to move the weight well.
Long day at work and didn’t make it down to the gym until pretty late. Only did the first 2 prescribed exercises tonight. I was pretty beat to start the workout but got some decent volume in.
