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Week 3 Day 1

Squat 350x4x4 RPE too damn high for this weight
3-count pause bench 225x3x4,230,235x4 RPE 7 avg
Box DLs 295,305x12 RPE 7-8
Leg extensions light+mini x3x15 3 RIR
Weighted situps BW+45x2x15 2 RIR

Today was one of those days where you feel great going into the session, warmups feel like air and then the working sets come and pow everything goes to shit. A weight 10 pounds lighter than my top set last week practically felt like someone added 50 extra pounds to the bar when I wasn’t looking. With the exception of the 3rd set, which felt a little closer to what I expected but still not great, the reps were alarmingly close to grind territory. I bagged the 5th set because I didn’t see the need to keep smashing my head into the wall, lol.

Felt a little sense of redemption with the pause bench and box DLs, as they were smooth and the bar moved well. To be honest my performance on the squat wasn’t a total shocker given that I haven’t felt totally steady under the bar for the past couple of weeks. Plus work stress has been amped way up as well. I’m not sure whether to chalk it up to that combination or if it is related to the alternating periodization scheme the program has me on for squats. I don’t want to overanalyze this but at the same time I can’t keep with the status quo if it causes me to go spin my wheels (or regress).

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Week 3 Day 2

Bench press 255x6x4 RPE 7.5-8.5
Squat (tech sets) 275x2x4; 285x4 RPE 6
DB pullovers 80x3x15 2-3 RIR
Barbell shrugs 365x3x15 3 RIR
Band pushdowns light+mini x3x15 2-3 RIR
Hammer curls 35x3x15 2-3 RIR

Better day than Monday’s session, without a doubt. While all the reps weren’t moving fast, there were no hitches or anything across any of the sets. This might be the heaviest I’ve benched across all sets in quite a while. I’ll have to check on that. Squats looked and felt a helluva lot better than Monday as well. Granted, the bar weight was appreciably lower, reps were way more consistent across the board. I have another squat variation slotted on Friday, but I think I might change it up a little since I’ve been doing the pauses 1/2 way up version for 6 weeks and I want to avoid getting too adapted to that pause position.

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Week 3 Day 3

Reverse band DL 535x2.8 RPE 9.5 (for the first 2); 435x2x3,445,455,465x3 RPE 6-7
Spoto presses 225x2x5;235,240x2x5 RPE 6-7.5
Pin squats 275x2x4; 285x2x4 RPE 6-7
Band good mornings mega monster+monster mini x3x15 2-3 RIR

Maybe I got a little too aggressive with the weight I picked for a 3RM, but had I not let myself get into a bad position around knee level I definitely would have been able to finish that 3rd rep. For that reason, I’m not bummed at all about registering 2 full reps; plus, according to the app my estimated max increased, and since this DL variation is similar to my regular pull it should bode well for the competition lift. Switched to pin squats for my Day 3 squat variation and damn are they hard. Hopefully they can help with my good morning tendency by cueing me to keep my hips and legs rising in tandem.

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I really should have checked the calendar before I picked the meet I was going to compete in. It would end up getting bookended by two out-of-town conferences, so having to travel and stay out of town for this one was just too much. Luckily I was able to find one locally about a month later. I’m going to tweak my training cycle with this in mind, which will give me some time to get my squat training back on track.

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Week 1 Day 1
Transition week

Pause squats 275x2 RPE 6; 265,270,275,280x2 RPE 6-ish
Close-grip bench 205,215x2x3,225x2x3 RPE 5-6
Deadlifts 315,335x5 RPE 5
Front-foot elevated split squats 25x3x15 3-4 RIR
Weighted situps 35x3x15 3-4 RIR

So, with the change in meet date into mid-December, I’m afforded a little extra time to work my way back up on squats. For this strength phase, I will use the pause squat as my main variation and use the SSB and regular low-bar versions on my other two slots in the week. And with the transition weeks (mainly week 1) serving as a semi-deload of sorts, I can build up in an appropriate fashion rather than jumping straight into the heavy stuff right off the bat. Everything was easy, as was intended, although the split squats really sucked. Now I know why I never did them, lol.

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Week 1 Day 2

3-count pause bench 230x2 RPE 6; 225x3x2, 230,235x2 RPE 6-ish
SSB squat 250x3x3 RPE 6
Lat pulldowns light+micro x3x15 4 RIR
Barbell shrugs 335x3x15 4 RIR
Band pushdowns light x3x15 4 RIR
Hammer curls 30x3x15 4 RIR

Still on the semi-deload and everything is light and easy as it should be. I am still weak as hell with the SSB, so no changes on that front, haha. Will hit some DL stuff on Friday and go watch my first college football game in person in 2 years. Even if it is against some scrub team, should still be fun to see a few friends in person.

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Week 1 Day 3

Paused DLs (below knee) 425x2 RPE 6.5; 410x2x2,415,425,430x2 RPE 6-7
Floor press 205x2x3,215,225x2x3 RPE 6-ish
Squats 275,285,295x2x2 RPE 6-ish
Good mornings 185x3x15 4 RIR

Lol, I just realized I’m doing paused versions on all three lifts as the main variation. That could be a problem if I weren’t doing the comp lifts, but since I am, think I’ll be ok. Anyhow, everything was pretty light just like the previous two sessions this week and believe this transition week served as a good semi-deload. Gets a little heavier next week, but still well on the low end of RPEs.

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Week 2 Day 1

Pause squat 285x3 RPE 6; 275x2x3,280,285x3 RPE 6-6.5
CG bench 205,215,225,230x2x4 RPE 6-7
Deadlifts (double overhand) 325,350x5 RPE 5-6
Front-foot elevated split squats 30x3x15 3-4 RIR
Weighted situps 45x3x15 3-4 RIR

Another relatively low impact day, but still fairly productive. Form on squats felt as good as it has in a long time. Yes, I know it’s not close to my 1RM but keeping things consistent has long been an issue for me with squatting and I think this reset has forced me to keep this in mind and get it corrected. True test will come when the bar weight climbs, but for now, I remain cautiously optimistic. Assistance work also on the lighter side, but I swear those split squats are the devil.

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Week 2 Day 2

3-count pause bench 230x3 RPE 6.5; 225x4x3,230,235x3 RPE 6-7
SSB squats 255x3x3 RPE 6
Lat pulldowns light+monster mini x3x15 3-4 RIR
Barbell shrugs 345,365x2x15 2-4 RIR
Band pushdowns light+mini x3x15 3-4 RIR
Hammer curls 32.5x3x15 3-4 RIR

On the app pre-workout check-in, I told it I felt great and ready to get after it and it gave me extra back-off sets with practically no drop in weight. Plus, the last set ended up 5lbs over what was supposed to be the top set. Not to mention, a rep was added on to each bench set from last week as the transition week ramps up things into the regular part of the strength phase next week. Still, all things considered the sets were easy and while not like an empty bar, weight moved well.

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Week 2 Day 3

Paused DLs 445x2 RPE 7; 420x2x2,425,435,445x2 RPE 6-7
Floor press 205,215,225x2x4,235x2x4 RPE 6-7
Comp squat 275,285,295,305x3 RPE 6
Good mornings 205x3x15 3-4 RIR

Not a bad session at all. Did screw up on the very first rep of my top set of paused DLs - I didn’t pause it where I was supposed to and it totally threw me off. Just finished it like a regular rep and did 2 more the way I was supposed to. More good squat practice, though I did let a little slop come into play on the first rep with 305. Cleaned it up afterward.

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Week 3 Day 1
Strength Phase

Pause squats 285x4 RPE 6.5; 275x2x4,285,295x4 RPE 6-7
CG bench press 205x2x5,215,225,235x5 RPE 6-7
Snatch-grip RDLs 285,295x6 RPE 6
Front-foot elevated split squat 32.5x3x15 3-4 RIR
Weighted sit-ups 45x3x15 3-4 RIR

Sticking with pause squats for the main variation in this phase. This will force me to focus on form and setup as well as proper bracing throughout the lift, so I think there will be a real opportunity to make some improvements over the next few weeks. Decided to swap the technique sets for snatch-grip RDLs and my hamstrings are definitely not thanking me for that move. And these split squats are the devil.

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Week 3 Day 2

3-count pause bench 230x4 RPE 6.5; 225x3x4,230x2x4 RPE 6-7
SSB squats 265x3x3 RPE 6
Lat pulldowns light+monster mini x3x15 3-4 RIR
Barbell shrugs 365,375,385x15 3-4 RIR
Pushdowns average x3x15 3-4 RIR
Hammer curls 35x3x15 3-4 RIR

Bumped up to 4 reps on the 3-count pause bench, so things should be interesting once I get to max effort week with it. It wasn’t too big of a deal today given the bar weight, but staying in that tight position for so long opens up the possibility of a hip cramp or something. Just have to make sure I stay limber for it. Bumped up the weight 10 pounds for SSB squats. A little outside of what the app recommended for technique sets, but still light enough to remain in the spirit of what this slot is for. I’d be an idiot using this much on sets of 8 on top of what I’m already doing, but a 3x3 is perfect.

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Week 3 Day 3

Paused DLs 445x3 RPE 7; 420x2x3,425,435,445x3 RPE 6-7
Floor press 205x5,215x2x5,225x5,235x5 RPE 6-7
Squats 275,285x4,295x2x4 RPE 6-ish
Good mornings 225x3x12 4-5 RIR

Lot of things going on right now, so it was nice to have a good session. Bookended paused DLs with the same weight and if I’m being honest, the second go-round with 445 felt smoother than the first. Rest of the lifts were in the sweet spot for feeling light but challenging enough.

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Week 4 Day 1

Pause squat 295x4 RPE 6.5; 285x2x4,295,305x4 RPE 6-7
Close-grip bench 215x2x5, 225,235,240x5 RPE 6-7.5
Snatch grip RDLs 315x2x6 RPE 7
Leg extensions light x3x15 3-4 RIR
Weighted sit-ups 50x3x15 2-3 RIR

Burned my hand on a hot pan Monday while cooking and training that day was just not going to happen. Pushed it to Tuesday and luckily the pain subsided and thanks to some fast-acting home care the blistering was minimal. Squats were good and I’m seeing some consistency with form, but still need to see how things hold together when the weights get heavier. Snatch grip RDLs were the biggest test of all given the location of the burn. Strength was there without a doubt, but since I was really wary the whole time about the hand I didn’t push things very much.

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Week 4 Day 2

3-count pause bench 245x4 RPE 7.5; 230x2x4 RPE 6; 235x2x4 RPE 6.5; 240x4 RPE 7.5
SSB squats 270x3x3 RPE 6
Lat pulldowns average+mini x3x15 3-4 RIR
Barbell shrugs 375,385,395x15 3-4 RIR
Band pushdowns average x3x15 3-4 RIR
Hammer curls 37.5x3x15 3-4 RIR

Decided to try and get back on schedule with back-to-back days. I’ve got too much going on right now with work and other stuff this weekend that I will not have a free minute to shift Friday over to Saturday. I think it worked out just fine. Was still a bit sore in the hips, quads and hamstrings and I actually ended up getting a cramp in my hip during the last two reps of my last back-off bench set. That’s why the RPE jumped up a full point even though I only added 5 pounds. Had no issues with the hand during shrugs, so DLs should be good to go on Friday (though I might use straps since I have to do quite a few sets).

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Week 4 Day 3

Paused DLs 440x6x3 RPE 6-7.5
Floor press 215x2x5,225,235,245x5 RPE 6-7
Squats 295x2x4,305x4,315x4 RPE 6-7
Good mornings 235x3x12 3-4 RIR

Good day with the pulls. I could have gone heavier and stayed within the RPE range, but since I’m taking a max effort triple next week I’ll save the strain till then. Decided to get a little aggressive with the floor press for the hell of it. Squats were solid as well, though I did forget to brace properly at the end and the weight was just heavy enough to let me know without punishing me for it.

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Been absent the past week because work has been brutally busy. Gonna be busy for a couple of more weeks unfortunately. I’ve still been training, though. Nothing too eventful until last night.

Week 5 Day 1

Pause squat 310x4 RPE 7; 295x2x4 RPE 6,6.5; 305x2x4 RPE 7,7.5
CG bench 225x2x5,230x5 RPE 6.5; 235x5 RPE 6.5; 240x5 RPE 7.5
Snatch-grip RDL 335x2x6 RPE 7,7.5
Leg extensions 3x15
Weighted sit-ups 55x3x15

Week 5 Day 2

3 count pause bench 245x6x4 RPE 7-8.5
SSB squat 275x3x3 RPE 6
Lat pulldowns 3x15
Barbell shrugs 385,395,405x15
Band pushdowns 3x15
Hammer curls 40x3x15

Week 5 Day 3

Paused DLs 495x2.75 RPE 10; rep PR; 405x3x3,415,425x3 RPE 6.5-7.5
Floor press 215,225x5 RPE 6; 235,245,250 RPE 6.5-7.5
Squat 305x2x4 RPE 6.5; 315x4 RPE 6.5; 325x4 RPE 8
Good mornings 245x3x12

Let my ego get the best of me a little bit with my attempt selection here. Since I’ve never taken a max on this variation before, I just decided to say fuggit and go for the cool-looking 5 plates/side triple. Got the 3rd rep to the pause point and then managed to get it to my knees but I had nothing left to finish the lockout. Bar whip off the pause kind of screwed me up, though that’s not an excuse because I just didn’t have the juice. Something like 485 probably would have been a good clean triple. :man_shrugging:

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Slow to post again. Had to travel for work on Tuesday and Wednesday, but still managed to get my sessions in.

Week 6 Day 1

Pause squat 340x4 RPE 9; 290x4,295x2x4,305x4 RPE 6.5-7.5
CG bench press 225x2x5 RPE 6; 235x5 RPE 6.5; 245x2x5 RPE 8,8.5
Barbell rows 185x2x12 RPE 7,7.5
Leg extensions 3x15 3-4 RIR
Weighted sit-ups 60x3x15 2-3 RIR

Never went max effort on pause squats before, so I tried to target a weight that I thought would be a challenge but not be a grinder. Turned out 340 was a good pick since I still had at least another rep left in the tank. I’ve put in quite a bit of bench press volume over the past 6 weeks or so and I think it is finally starting to catch up to me as I started to fade earlier than in previous weeks.

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Week 6 Day 2

3-count pause bench 260x4 RPE 10; 230x3x4 RPE 6.5-7; 235x2x5 RPE 7,7.5
SSB squat 280x3x3 RPE 6-ish
Lat pulldowns 3x15 2-3 RIR
Barbell shrugs 395,405,415x15 2-4 RIR
Band pushdowns 3x15 3-4 RIR
Hammer curls 45x3x15 2-3 RIR

Was a little worn out from the travel to and from the conference, plus the hotel bed I had sucked and didn’t get a lot of sleep. Still, was pleased with the 260x4, though a cramp started to creep in during the 3rd rep and really made itself known on the 4th, lol. Side effect of staying tight for so long. As with close-grip work on Monday, started to fatigue during earlier sets than I had been in recent weeks. Thank goodness for upcoming deload because I really need it, though I do still have to make it through Friday first.

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Am I reading this right and you’re benching 2 days in a row or is the week 6 day 2 workout a few days after?