Week 3, Day 1
DL (1 x 1), 425 and 415
DL (3 x 2), 375
Squat (1 x 7), 265
Squat (1 x 7), 285
Back Extensions (4 x 8-15), BW + 40 x 10
Leg Press (2 x 8), 445 x 8
DB Curls (3 x 12 - 15), 35 x 13
Seated Calf Raises (4 x 12 - 15), 175 x 15
-
To better set myself up for a 430 - 435 PR attempt next week, I decided to try for 425 after opening with 415. It actually looks really smooth on video, but it didn’t feel that easy while going for it! 
-
Squats were squats… I think I’m going to have to play around with my stance because I still feel like I’m either getting stuck at the bottom or like I’m leaning too far forward. I am also going to do some ‘off-line’ work where I’m really focusing on breaking at my knees and hips at the same time.
-
Otherwise, good to be back on my normal routine and nutrition!
2 Likes
Day 2
Bench (1 x 1), 230, 225
Bench (4 x 2), 210, 205
Machine Bench (3 x 8 - 10), 205 x 10
Weighted Dips (1 x 3), BW + 55
Weighted Dips (3 x 6 - 10), BW + 35
Cable Upright Rows (3 x 12 - 15), 65
-
230 ended up being more of a grind than expected, so going for a 235 PR next week might be asking a bit much. I know it’s not the end of the world if I don’t get it, but it’s taking myself some convincing that it’s not a huge deal. The reality though is I have a lot of potential even if the answer is not right now.
-
On a more positive note, I’m noticing how much more in control I am (both physically and mentally) on the descent as I approach my absolute max. This bodes well for the future.
-
BW + 55 is the heaviest I’ve ever done weighted dips at, a combined 240 including body weight!
2 Likes
Day 3
Weighted Pull-ups (2 x 5 - 10), BW + 35 x 10
Weighted Pull-ups (3 x 10 - 15), BW + 20 x 10
Incline Bench DB Rows (3 x 12 - 15), 55 x 2 x 14
Machine Lateral Raises (3 x 12 - 15), 17.5 x 15
Face Pulls (3 x 12 - 15), 57.5 x 15
Cable Curls (3 x 12 - 15), 55 x 15
- Solid back session. Might need to switch my progressions to 2.5 next week on the weighted pull-ups. Looking to nail down squats better tomorrow
2 Likes
Day 4
Squat (1 x 3), 315
Squat (1 x 1), 335
Squat (2 x 3), 275 (80% of set 2)
Pause DL (1 x 3), 365
SDL (2 x 6), 295
Single Leg Press (3 x 6), 335
Calf Raises (3 x 12 - 15), 175
Hammer Curls (2 x 12 - 15), 30 x 14
-
Squats are starting to look better. I’m doing a better job of breaking at my hips and knees at the same time as well as accelerating into the hole.
-
At the bottom for some reason I sometimes feel like I’m jerking forward even though I’m not seeing it on video. I’ll have to work with my coach to figure this out.
2 Likes
Day 5
Bench (1 x 3), 215
Bench (4 x 4), 200 (92% of top set)
Incline DB Bench (3 x 8 - 10), 70 x 2 x 10
Tricep Pushdown (3 x 12 - 15), 55 x 15
Cable Upright Row (3 x 12 - 15), 62.5 x 15
-
Bench just felt a bit off and weaker today, but I did a good job of not letting it get to me mentally.
-
I also may have been a little aggressive with my starting weight/progressions on this block as I feel 220 x 3 is going to be tough next week. That said, I also haven’t had the best sleep and all from jet lag so that could be a contributing factor as well.
2 Likes
BB row to chest, super set BB row to stomach (4 x 5 - 10), 150 x 8
Lat Prayers (3 x 12 - 15), 55 x 15
Cable Lat Raises (3 x 12 - 15), 20 x 15
DB Spider Curls (3 x 12 - 15), 30 x 15
EZ bar Curls (2 x 12 - 15), 80 x 12
-
Another solid week in the books, and feeling good heading into my max-out week.
-
I know alot of this will come down to how I feel on the day/in warm-up, but some of these are going to be tricky calls. Since I’m not actually competing or anything, it’s kind of whatever if I do fail, and I know the targets are in my near future even if I don’t make them this go. However, of course, it would be great to hit everything.
-
DL on video definitely looks like I have between 5-15 pounds in me if I were to truly max out, but it actually feels more like I only have 5-10 in me. This could partly me just starting to freak out because everything feels so heavy off the floor (even though that’s how it’s supposed to feel). If I can get the bar 2-3 inches off the floor, I’m confident in being able to lockout.
-
Bench is probably going to be capped at 230-235, which is in-line with my expectations. I just really need to go in aggressive and trusting myself.
-
Squat I will probably go conservative because of all the technical changes and not truly try to max out.
3 Likes
Physique update as well after 5 months of 2023. Down roughly 8 pounds (194 → 186) from January, but for the past 1.5-2 months I’ve been in a bit of a maintain/recomp phase.
4 Likes
Week 4. Day 1
DL (1 x 1), 435
DL (3 x 2), 395, 385
Squat (1 x 7), 275
Squat (1 x 7), 295
Back Extensions (4 x 8-15), BW + 45 x 10
Leg Press (2 x 8), 455 x 8
DB Curls (3 x 12 - 15), 35 x 14
Seated Calf Raises (4 x 12 - 15), 180 x 15
-
After a last warmup set at 415, I decided that 435 was in the cards and went for it. I told myself to just be patient off the floor and not freak out if it felt heavy. As soon as I cleared around 2 inches off the floor, I absolutely knew that I would be able to lock out the bar.
-
With strength varying +/- 10%, I think I could have gone heavier, but 435 was the happy medium of being aggressive and being smart. If I missed 435, then I would have dropped back to 430, which would still be a PR.
-
DL is up 60 lbs for the year from my starting PR.
-
I’m just continuing to be patient with squats. Numbers are moving up and the technique will follow. My coach and I are still talking this through, but if I have to rebuild my squat for long-term progress, I will do that.
3 Likes
Day 2
Bench (1 x 1), 235
Bench (4 x 2), 215, 210
Machine Bench (3 x 8 - 10), 225 x 10
Weighted Dips (1 x 3), BW + 60
Weighted Dips (3 x 6 - 10), BW + 40
Cable Upright Rows (3 x 12 - 15), 67.5
-
235 PR in the books! It didn’t feel like as much of a grind as I was expecting, but it definitely wasn’t my best benching physically or mentally. Just let some of that doubt creep in.
-
My wrist positioning is getting better with it not falling back quite as much.
-
Weighted dips at 60 lbs is a PR for me!
3 Likes
Day 3
Weighted Pull-ups (2 x 5 - 10), BW + 40 x 10
Weighted Pull-ups (3 x 10 - 15), BW + 25 x 10
Incline Bench DB Rows (3 x 12 - 15), 60 x 2 x 15
Machine Lateral Raises (3 x 12 - 15), 22.5 x 15
Face Pulls (3 x 12 - 15), 60 x 15
Cable Curls (3 x 12 - 15), 57.5 x 15
-
Warmup felt really solid so I was aggressive with my progressions. Top sets went well, while on my last two sets on pull-ups ups, I stopped after 7 reps, took a quick 30 second break and then finished out the set
-
Somehow I always go to single arm rows after pull-ups instead of benches for the rows. Today I didn’t stop myself in time and did 3 sets of single arm rows and then did the DB rows. Definitely made things harder today!
3 Likes
Day 4
Squat (1 x 3), 335
Squat (1 x 1), 360
Squat (2 x 3), 285 (80% of set 2)
Pause DL (1 x 3), 375
SDL (2 x 6), 305
Single Leg Press (3 x 6), 345
Calf Raises (3 x 12 - 15), 180
Hammer Curls (2 x 12 - 15), 30 x 15
-
Squat PR at 360!
-
Really focused on rooting my feet into the floor and things felt way more stable and in control
-
I still need to figure out why it takes the first rep to work out the kinks in my squats, and then the rest are ‘normal’
-
Definitely starting to feel a little wiped from doing the one rep max tests this week, but I’m happy I gave it a shot and made all my lifts!
3 Likes
Day 5
Bench (1 x 3), 220 x 2, 215 x 3
Bench (4 x 4), 205 (92% of top set)
Incline DB Bench (3 x 8 - 10), 75 x 2 x 10
Tricep Pushdown (3 x 12 - 15), 57.5 x 15
Cable Upright Row (3 x 12 - 15), 65 x 15
-
Matched a previous PR at 220 x 2
-
Lots of little clean up and refinement to do on bench but it will pay off big in the long run (staying high up on my traps, squeezing my pinkies at the bottom to keep the bar stable, leg drive)
3 Likes
Day 6
BB row to chest, super set BB row to stomach (4 x 5 - 10), 155 x 8
Lat Prayers (3 x 12 - 15), 57.5 x 15
Cable Lat Raises (3 x 12 - 15), 22.5 x 15
DB Spider Curls (3 x 12 - 15), 35 x 15
EZ bar Curls (2 x 12 - 15), 80 x 14
DL (375 → 435)
Bench (225 → 235)
Squat (355 → 360)
-
While my max hasn’t moved by that much on bench, I’ve made so much progress here mentally and physically. In particular, I’m just so more secure in the low 200s, where I found it to be intimidating and much harder back in January.
-
Squat required quite a bit of rebuilding due to some injuries. In January, I was only starting to get back into the 300s, so to move this up 60 lbs even if it’s only 5 pounds more than an all time max is good progress.
3 Likes
Deload Week, Day 1, 90% of Week 4 intensity
DL (3 x 1), 355
Squat (1 x 7), 265
Back Extensions (4 x 8-15), BW + 40 x 10
Leg Press (2 x 8), 410 x 8
DB Curls (3 x 12 - 15), 30 x 15
Seated Calf Raises (4 x 12 - 15), 165 x 15
-
DLs continue to feel heavy on my deload week. I find it fascinating how come week 1 of the next block everything feels normal again. This doesn’t happen with my other lifts, where on the deload they just feel lighter.
-
Tried squatting barefoot (socks only) and think this might be the play with trying to improve my foot rooting
3 Likes
Day 2
Bench (1 x 1), 215
Bench (3 x 2), 195
Machine Bench (3 x 8 - 10), 205 x 10
Weighted Dips (1 x 3), BW + 55
Weighted Dips (3 x 6 - 10), BW + 35
Cable Upright Rows (3 x 12 - 15), 62.5
-
215 is the heaviest I’ve ever benched on a deload week.
-
My coach is very happy with the way my bench is looking with respect to set up and bar path.
-
Also got my next training block and am excited to get started once I’m finished with the deload. My coach thinks that more volume will help me take my bench to the next level, so we are giving 3x a week a try.
4 Likes
Day 3
Weighted Pull-ups (2 x 5 - 10), BW + 35 x 10
Weighted Pull-ups (3 x 10 - 15), BW + 20 x 10
Incline Bench DB Rows (3 x 12 - 15), 55 x 2 x 15
Machine Lateral Raises (3 x 12 - 15), 17.5 x 15
Face Pulls (3 x 12 - 15), 55 x 15
Cable Curls (3 x 12 - 15), 52.5 x 15
-
Nice and easy back day with the lower intensity, just really focused on making sure technique is dialed in.
-
With an upcoming trip, I’m going to start the next block early tomorrow so I don’t miss any days. Because I’ll be working at a lower intensity to start off anyway, I’m not too worried about not fully finishing out the deload.
3 Likes
Week 1, Day 1
Bench (2 x 2), 210
Bench (2 x 5), 185 at 88% of top set
Machine Chest Fly (3 x 15 - 20), 100 x 17
Weighted Dips (1 x 5), BW + 45
Weighted Dips (3 x 12 - 15), BW + 25
DB Lateral Raises (3 x 15 - 20), 15
-
Bench continues to feel solid and secure. I’m also trying to be better about having a more definitive pause at the bottom. Not that I’m doing a touch and go, but just to keep everything more controlled.
-
My wrists aren’t collapsing back as much during the set, but I am noticing some initial movement after unracking the bar.
-
It feels a little strange to be bumping things up to higher reps, especially in the 5+ range since I was mainly doing more heavy single - triples, but this will be a good change up for progress.
3 Likes
Did you ever try that grip I recommended? I don’t expect anything haha. Just wondering if you did, if it was related to the improvement.
1 Like
