Back in Business

Oh I know. Just have to pace myself.

Week 1 Day 2

Reverse band bench press 265x3 RPE 6.5;250,255,260,265x3 RPE 6-6.5
Squats 245x3x3
Barbell rows 135x3x12 4 RIR
Shrugs 385,395,405x12 4 RIR
Triceps pushdowns 55x3x15 3 RIR
DB curls 30x3x15 3 RIR

I haven’t done reverse band bench for several months and I wasn’t sure which bands to use. Started with the minis, but they are so stretched out that it was like they weren’t helping at all. Pivoted to the monster minis and even happened to find old training log entry on my computer that confirmed these were indeed the proper ones. Rest of the session was uneventful. Had to fight the urge to do more. Stay on schedule.

4 Likes

Week 1 Day 3

Deadlift 445x3 RPE 7-ish; 410x3x3 RPE 7
3-count pause bench 195,200,205x3 RPE 6
Pause squat 245,255,260x3 RPE 6.5
Leg curls 70x3x15 3 RIR

Another what I would call a semi-deload day. Pulls were heavy enough, but not overly taxing. Even kept the rest periods down to about 2 minutes between the DL sets. Took a sneak peek at next week’s training outline and degree of difficulty will be going up and I think I’ll actually wear my belt for the squat to get accustomed to it again.

2 Likes

Week 2 Day 1

Squat 305x4 RPE 6;290,300,305x4 RPE 6-ish
Military press 115x3x6 RPE 6
Paused DLs 385,395,405x3 RPE 6-7
Step-ups 95x3x15 3 RIR
Weighted situps BW+10x3x15 3 RIR

Wore my belt for the first time on regular squat work in months. Reps were easy but definitely felt a little weird. Plenty of time to get acclimated, though. Sticking with paused DLs some more because I think they are really helping my long-standing lockout problems.

2 Likes

Week 2 Day 2

Reverse band bench press 265x4 RPE 7; 250,255,260,260x4 RPE 6-7
Squat 245x3x4 RPE easy
Barbell rows 145x3x12 4 RIR
Shrugs 395,405,415x12 3-4 RIR
Pushdowns 60x3x15 3 RIR
DB curls 30x3x15 4 RIR

Went a little over what the app recommended, but it was still within the RPE range for the day. I get that the technique squats are supposed to be for practicing technique, but it feels weird using more bar weight on the bench than I’m using for squat. It’s like I’m a commercial gym bro, though I’m not using the Smith machine for quarter squats.

2 Likes

Week 2 Day 3

Deadlifts 445x4 RPE 7; 410x3x4 RPE 7
3-ct pause bench 200,205,210x4 RPE 6-7
Pause squats 245,255,265x4 RPE 6-7
Leg curls 70x3x15 3 RIR

Pulls felt like ass during warm-ups, but started to get in the groove by the last warm-up set and top set of 445 moved like buttah. Everything else was nice and easy. Since it’s alternating periodization this phase, next week is lighter on DLs and heavier on squats and bench.

1 Like

Week 3 Day 1

Squat 340x4 RPE 7.5; 315x4x4 RPE 7
Military press 125x3x6 RPE 7
Paused DLs 405x3 RPE 7;415x2x3 RPE 7
Step-ups 115x3x15 3,3,2 RIR
Weighted situps 10x3x15 3 RIR

Squats felt on point today and probably the best squatting with a belt has felt in a long time. Paused DLs done without a belt have really helped me figure out how to maintain proper bracing throughout the lift, which meant there was a huge difference between my belted and un-belted pulls.

2 Likes

Week 3 Day 2

Reverse band bench press 280x4 RPE 7.5; 265x4x4 RPE 7-7.5
Squats 275,280,285x4 RPE 6-ish
Barbell rows 155x12 4 RIR,165x2x12 3 RIR
Shrugs 405,415,425x12 4,3,3 RIR
Cable pushdowns 65x3x15 3 RIR
DB curls 35x3x15 3 RIR

Not a bad day. Shoulder was a little stiff but worked itself out by the time warmup regimen and initial warmup sets were finished. Squats felt like warmups as far as how they moved, but still had a little residual soreness from squatting and step-ups on Monday.

1 Like

Week 3 Day 3

Deadlift 430x5x4 RPE 7-7.5
3-count pause bench 210,215,220,225x4 RPE 6-7
Pause squat 255,265,275x4 RPE 6-7
Leg curls 70x3x15 3 RIR

Might not look like a lot, but the deadlifts took some effort. Kept the rest periods down to the 2-3 minute range, which had a lot to do with it. I’ll be shooting for an RPE of 10 next Friday and I don’t have a target yet in mind - though it would be cool to get 5 plates/side for a set of 4.

1 Like

Week 4 Day 1

Squat 335x4x4 RPE 7-8
Military press 130x3x6 RPE 7-8
Paused DLs 395,405,420x3 RPE 6-7
Step-ups 135x3x15 2-3 RIR
Weighted situps 15x3x15 2-3 RIR

My knees were a little on the grouchy side the first couple of squats sets and made things harder than they had to be. Worked itself out the last two sets, but by then fatigue was more of a factor and the shoddy form made those 2 closer to an 8 than the 7 that they should have been (if that makes sense). To be honest, the hardest thing in the whole session was doing the step-ups w/ 135. Quads were absolutely on fire and I was wheezing like a smoker trying to run sprints.

1 Like

Week 4 Day 2

Reverse band bench press 280x5x4 RPE 7-8
Squats 285x3x4 RPE 6.5
Barbell rows 175x3x12 3 RIR
Shrugs 415,425,435x12 2-3 RIR
Cable pushdowns 70x3x15 2-3 RIR
DB curls 37.5x3x15 2-3 RIR

Pretty good day. I didn’t look closely enough at the app and was getting ready to take the weight off the bar after the 4th set of bench and then realized there was another when I scrolled down for the next exercise. Friday could be interesting. Get my 2nd Pfizer jab in the morning so I will likely train earlier than normal. It’s an RPE 10 for DLs on the sched. and I’d rather not try it in that time frame where adverse reactions normally present themselves.

2 Likes

Week 4 Day 3

Deadlifts 495x4 RPE 11.5 (rep PR); 415x3x4 RPE 8
3-ct pause bench 215,220,225x4 RPE 6-7
Pause squats 265,275,285 RPE 6-7
Leg curls 75x3x15 2-3 RIR

That was interesting. Warmups were feeling good so I decided to go for 495 as the top set. First two reps were actually pretty snappy, but slowed down a lot on the third at the knees and thought for a split-second about bagging #4 because in the past missing DL reps can screw up my training for weeks. Said f it and went for broke. It was probably the slowest DL rep I’ve ever had and managed to gut it out to the bitter end. App had mercy on me for back-offs by dropping weight to 415, but hell even that was harder than I expected. Rest of training was relatively low impact, which is a good thing since I alternate to heavy squats and bench next week.

1 Like

Week 5 Day 1

Squats 375x4 RPE 9-9.5; 315x3x4 RPE 8
Military press 130,135x6 RPE 8,8.5
Paused DLs 415x2x3 RPE 7
Step-ups 135x3x15 2-3 RIR
Weighted situps 20x3x15 2 RIR

Have had a stressful few days thanks to a load of work I have to finish, so I wasn’t exactly sure how it would affect me for today’s max effort squat. Not to mention my lower back still had some residual fatigue from last Friday. Warmups were kind of meh to start with, which had me a bit worried at first. I had thought about going for 385 for the top set but aimed a smidge lower to 375. First couple reps went really well and while the last two felt like they were slow I watched a video (that I accidentally deleted :man_facepalming:) and they looked pretty solid and another rep was there if I wanted to go for it - hence the 9-9.5 rating. Good start to the week.

1 Like

Week 5 Day 2

Reverse band bench press 305x4 RPE 10; 270x4x4 RPE 8
Squats 275,285,295x4 RPE 6-7
Barbell rows 185x3x12 2-3 RIR
Shrugs 425,435,445x12 2-3 RIR
Triceps pushdowns 75x3x15 2 RIR
DB curls 40x3x15 2-3 RIR

Didn’t really have a target weight for the reverse band bench, so I tried 295 as my top set and it was clear to me that more was possible. Normally I’d have just said screw it and bank the 295, but wanted to push myself on bench because I always have a hell of a time grinding even a little bit when bar speed slows. Fourth rep definitely qualified as somewhat grind-y w/ 305. Knees were a little cranky with squatting again but felt better as the sets progressed. Assistance work was challenging but not a killer. Deload will be a welcomed thing next week fo sho.

1 Like

Week 5 Day 3

Deadlift 440x4x4 RPE 7-7.5
3 ct pause bench 225,230,235x4 RPE 7-7.5
Pause squat 285,295x4 RPE 6,7
Leg curls 75x3x15 2-3 RIR

Fairly routine session, but a good close to this strength phase. Pushed the weight up on pause bench and squat beyond what the app recommended, but only a smidge. Deload next week and then back to work.

2 Likes

Week 6 Day 1
Deloadin’ time

Squat 275x2x4
Military press 110x2x10
Paused DLs 335x2x3
Step-ups 115x3x15
Weighted sit-ups 15x3x15

Not much to say about this, but it was nice to get in and get out of the garage gym in relatively short order.

2 Likes

Week 6 Day 2

Bench press 195x3x4
Squat 265,285,300x3
Barbell rows 155x3x12
Shrugs 385,405x2x12
Pushdowns 60x3x15
DB curls 30x3x15

Another easy day. Kept the weight up some on the squat technique work, but dropped the reps down to 3 per set since it’s a deload week. Over and done with in about 30 minutes.

2 Likes

Week 6 Day 3

Deadlift 315,335x4
3 ct pause bench 195x2x4
Pause squat 245x2x4
Leg curls 60x3x15

That’s a wrap. Deload is over and Monday starts the last strength phase for meet prep.

2 Likes

Week 7 Day 1

Squat 345x2x3 RPE 7; 325x5x3 RPE 7-7.5
Feet-up bench 185,195,205x6 RPE 6
Paused DLs (at knee) 385,395,405x2 RPE 6
Leg extensions 60x3x12 4 RIR
Weighted sit-ups 20x3x12 3 RIR

Today was kind of weird as far as squats went. Form was spotty at times for some reason; ended up on my toes a few times. Did 345 a second time after the 3rd rep was sloppy on the first go-round. It paid off because form was on point that time. Back off sets were OK, but I paid the price for telling the app to make things harder as it gave me 5 back-off sets with a relatively small % drop.

2 Likes

Week 7 Day 2

Bench press 260x3 RPE 7.5; 245x5x3 RPE 7-7.5
Belt squat 130,140,150x10 RPE 6
Deadlift (power bar) 365x3x3 RPE 6
DB rows 90x3x12 4 RIR
Face pulls 80x3x12 4 RIR
NG pushups BW+25x3x12 4 RIR
Hammer curls 35x3x12 4 RIR

It has been a while since I’ve benched with heavier weights using only regular bar weight so I started at the lower end of the app’s recommended range for today. While the reps were smooth and easy, I quickly realized I need to get used to the feel of bar-weight-only benching again. Haven’t used belt squats for a while, mainly because it can be a hassle figuring out how to load them to get enough out of them and not maim or kill myself with the setup process. But they are a good assistance lift for the squat those issues aside.

1 Like