Week 7
Day 3
Time: 2h and 15min
Paused Squat
1 x 163@8
3 x 157@9
3 x 150@8-9 x 2 (Paused Squats have been in my template for 8 weeks straight so the progress is not there to be seen, changing to Pin Squats next week though)
Floor Press
1 x 130@8.5 (PR)
3 x 117@8-9
3 x 113@7-8 (Felt super strong on these)
Press, no belt
8 x 45@easy
8 x 50@easy
8 x 57@8-9 x 2
8 x 55@9
Arms (80 total reps)
DB Preacher Curls/7kg
Ez-Bar Skullcrashers/22.5kg
LISS (23 min)
Week 7
Day 4
Time: 2h
2ct Paused Deadlift @ 1"
1 x 183@7-8 (Felt RPE 7-8 but on video it looked super easy)
3 x 174@8-9
3 x 165@8-9 x 2
WG Paused BP (Went a bit wider)
1 x 120@8
3 x 115@9
3 x 110@9 x 2 (Bench was weaker on this day)
SLDL w/straps
8 x 130@6-7
8 x 135@7-8
8 x 140@8 x 3
HIIT (20 sec sprint, 40 sec rest) x 7 min
Week 8
Day 1
Time: 1h and 45min
Comp Squat
1 x 187@8.5-9
1 x 193@9.5
4 x 165@8
4 x 165@9
4 x 160@8-9 (Overall Squats felt very heavy on this day so I had to adjust weights for back offs)
TnG Bench
1 x 120@7-8
1 x 127@8-9
4 x 110@7-8 x 3
2ct Paused Bench
4 x 90@easy
4 x 97@7-8
4 x 107@9
4 x 103@8
Week 8
Day 2 (GPP)
Time:
Machine Row (80 reps)
45 kg
Arms
LISS (30 min)
Week 8
Day 3
Time: 2h
Comp Deadlift
1 x 205@8
(80% e1rm) 173 (4x4)
Comp Bench
1 x 125@8
1 x 130@9-9.5
(85% e1rm) 115 (3x3)
Squat, no belt
4 x 140@6-7
4 x 148@8
4 x 155@8-9
4 x 150@8
Week 8
Day 4
Time: 2.5h
Pin Squat
1 x 170@8
3 x 163@9
3 x 155@8-9 x 2
Pin Bench
1 x 125@8
3 x 115@7-8
3 x 115@8
3 x 115@8.5
2" Deficit Deadlift
4 x 155@easy
4 x 165@7-8
4 x 173@8-9
4 x 168@8
Arms
Biceps (80 reps)
Triceps (80 reps)
Week 9
Day 1
Time: 1h and 45min
Comp Squat (closer stance feels GREAT!!)
1 x 185@8
1 x 195@8.5-9
3 x 170@8 x 2
TnG Bench
1 x 125@8-9
1 x 130@9
3 x 118@8 x 2
2ct Paused Bench
4 x 95@6-7
4 x 102@7-8
4 x 110@8.5
4 x 105@8 x 2
Week 9
Day 2 (GPP)
Time:
Standing Row (70 reps)
12.5 kg
Arms (70 reps)
LISS (25 min)
Week 9
Day 3
Time: 2h
Comp Deadlift
1 x 205@8
1 x 210@9 (Moved nicely)
(80% e1rm) 175 (2x4)
Comp Bench
1 x 125@8
1 x 131@9 (PR and felt better than last week’s 130kg)
(85% e1rm) 115 (4x3)
Squat, no belt
4 x 142@7
4 x 150@8
4 x 158@9
4 x 150@8
4 x 150@8-9
Week 9
Day 4
Time: 2.5h
Pin Squat
1 x 173@8
3 x 165@9
Pin Bench
1 x 128@8
3 x 120@8-9
2" Deficit Deadlift
4 x 160@7
4 x 168@8
4 x 176@9
4 x 167@8 x 2
Arms
Biceps (70 reps)
Triceps (70 reps)
Week 10
Day 1
Time: 1h and 45min
Comp Squat (closer stance feels GREAT!!)
1 x 190@8
1 x 200@9.5
3 x 175@9
3 x 165@8-9 x 2
TnG Bench
1 x 125@8
1 x 132@8-9
3 x 123@8-9
3 x 120@8-8.5 x 2
2ct Paused Bench
4 x 100@7
4 x 105@8
4 x 112@9
4 x 106@8 x 2
Week 10
Day 2
Time: 2h
Comp Deadlift
1 x 205@8
1 x 212@9.5
(85% e1rm) 185 (3x3)
Comp Bench
1 x 125@8
1 x 133@9
(89% e1rm) 122 (3x2)
Squat, no belt
4 x 145@6-7
4 x 152@7-8
4 x 160@8.5-9
4 x 150@7-8
4 x 150@7-8
Week 10
Day 3
Time: 2.5h
Pin Squat
1 x 180@8
3 x 170@8-9
3 x 165@8 x 2
Pin Bench
1 x 132@8
3 x 122@8 x 3
2" Deficit Deadlift
4 x 160@6
4 x 170@7-8
4 x 180@9
4 x 168@8 x 2
Week 11
Day 1
Time: 1h and 45min
Comp Squat
1 x 190@8
1 x 202@9
3 x 177@9
3 x 168@7-8
TnG Bench
1 x 128@8
1 x 135@8-9
1 x 140@9.5 (ALL TIME PR. 3 BLUES BABY)
Week 11
Day 2
Time: 2h
Comp Deadlift
1 x 208@8
1 x 215@9.5
(85% e1rm) 187 (3x3)
Comp Bench
1 x 130@8
1 x 135@9.5
(89% e1rm) 122 (3x2)
LAST DAY OF 12 WEEK STRENGTH BLOCK:
SQUAT 225kg
BENCH 140kg
DEADLIFT 230kg
TOTAL: 595
Now off to exams!!!
ECONOMICS AND TRAINING BLOCK
Week 1
Day 1
Time: 1h and 8min
Comp Squat
10 x 120@5-6
10 x 130@7
10 x 135@8
Overhead Press
10 x 40@6
10 x 43@7
10 x 45@8
DB Incline Bench
15@8 Myoreps
22kg x 15@7,5,5,5,5,4
Arms
EZ-Bar Curl 22.5kg (50 reps)
Rope Tricep Pressdown 15kg (50 reps)
Calves
2ct Paused Leg Press 35kg (50 reps)
Comments:
Workout was very nice and got it done fast.
Resting 3 min for squat and 2.5 min for press was very hard on my lungs and got a huge pump on my lower back. Need to get used to doing 10s. That’s all!