New program: Set up in 3 waves of 4 weeks for a total of 12 weeks. Tonight was Wave 1, Week 1. It’s a little more high frequency than I’m used to but I’ve never done a program that was higher frequency and lower volume. Overall, it will be more volume but just dispersed. Also hoping my knee holds up and I can squat.
Wave 1, Week 1, Deadlift/Paused Squat
Deadlift
bar, 5@135, 5@185, 3@225, 3@245, 3x5, 2x4@275 (belt)
*So this was not a happy workout, I struggled through all these sets. I had in mind I could pull 6’s for 5 sets but knew pretty quick that wouldn’t happen today. My form was definitely off to where my shins were hitting the bar and I was having to pull the bar back which threw me off. But my bf seems to think I’ve lost a little DL strength due to not squatting for the last month. So idk, my knee held up ok tonight, I just hope it can handle heavier weight later.
Paused Squat
bar, 8@95, 8@95, 3x8@115
*Stance was average and my set up that worked the best was the high bar set up but letting the bar come down onto my delts. The olympic shoes also felt better than flat shoes as far as an upright position goes. My knee was definitely touchy but it could handle this weight with no pain during the squat.
I will preface by saying this was one of the weakest bench workouts I’ve had in a long time. I think it was because I was hungry and caffeineless so my CNS was also zapped. Anywho, I did what I could. Had no leg drive either.
bar, 6@75, 5@95, 4@115, 5@115 (tried wide grip, hurt my right shoulder), 2x5@115, 2x4@115
Deficit DL
bar, 2x5@135, 5@185, 4x6@225
*pretty difficult honestly, just exhausted and frustrated and not having fun.
Cable Low Row (one set wide neutral alternate with one set narrow overhand)
4x10@100
Squat
*Knee was iffy for the first couple warm up sets but once I found my foot placement which was wide-ish then my knee felt just fine.
bar, 2x5@95, 4@135, 4@155, 6x4@175 (belt)
*Super excited about this squat workout. My knee and shoulders and hips had no pain during the top set. I stayed controlled and had no bouncing out of the hole. My knee has been stiff the last couple days but I squat again tomorrow so I’ll see how it’s holding up.
3 count Paused Bench
bar, 6@75, 5@95, 3@105, 8x3@115…muuuch better than 2 days ago with bench where I could barely do 115.
KB Swings
4x15@45 lb
Leg Extension
4x15@70
Iso Standing Incline Press
4x12@1 plate each side
Static Holds with Ab Pulldown Machine
3x8@5 sec hold with 70lb
High Bar Squat
bar, 6@95, 6@135, 6@155, 2x6, 3@165…knee felt very iffy but no pain and my knee was super poppy. Not taking chances.
Bench
bar, 6@75, 5@95, 4@115, 2@125, 1@130, 1@135
Sling Shot Bench
4@135, 2x4@155, 3@155, 4@155, 6@155…very rusty on these, took a second to figure out groove and leg drive
Banded Seated Hamstring Curl
3x20@1 light band
Hypers
3x15@BW
Cable Triceps Pushdown
2x20@40
EZ Bar Curl
2x20@30
Treadmill
3 min walk warm up; 6 rounds: .1 mile walk at 3.5 mph then .1 mile run at 7.5 mph
Deadlift
bar, 5@135, 5@185, 3@225, 3@255 (belt), 5x6@275
*Much better than last week, much less of a struggle with 275. Rep PR I’m sure.
Squat
bar, 2x5@95, 5@135, 3x8@135
*Knee did not feel awesome tonight but it warmed up a bit and stopped hurting on the 135 but I was definitely not going heavier. On to icing and advil for the knee. I’m not sure if I will keep trying to squat or if I’ll take an even long hiatus from it if my knee doesn’t get better.
Cable Lat Pulldown
12, 15, 13, 11@120
Leg Press
4x15@2 plates…very short range of motion due to my knee
Plank Abs
3 rounds: 10 sec hard hold, 3 sec relax for 5 reps
Bench
bar, 6@75, 5@95, 5@115, 2x6, 3x5@125 (pretty sure this was a rep PR…very excited how well this went tonight…just need to keep my leg drive involved and get my groove more consistent and i really think my bench will start going up finally)
Paused DL
5@135, 2x8, 6, 7@185…this was the 5th workout day in a row due to going on vacation this week so my body was very much done with all this nonsense.
Wave 1, Week 2, Squat/DL while in DC
*I only worked out once while in DC over Memorial Day weekend…walked for 5 hours the other 2 days I was there so the gym was not in the cards.
Squat
bar, 2x5@95, 5@135, 5@155, 4@185 (belt), 4x6@185 (belt)…I hope that’s right. It’s been 4 days since this workout and I have terribly gym memory.
Deadlift…was not suppose to DL but I accidentally did, working on new form where shins are pushed up against the bar rather than standing a few inches away from the bar.
2x5@135, 5@185, 3x5@225
Wave 1, Week 3, Squat/DL/Bench
*Tried out a different location for my gym today, same owners. So I was thrown off a bit and just got what equipment I could.
High Bar Squat
bar, 2x5@95, 5@135, 3x7@155
Deadlift…this gym has a platform but really shitty bumper plates and there’s always someone on it so I worked in.
bar, 2x5@135, 5@185, 5@225, 4@255, 4@275, 3@295…RPE 9, not pretty. I was using my newer form and it felt okay up until 295. I guess I need to work on it a lot more before attempting heavier weight.
2/3 count pause Bench
bar, 6@75, 5@95, 5@105, 4x5@115
*This went pretty well. The benches at this gym are ridiculously low which threw off my set up a little bit but I figured out how to work it. Very happy with how easy this was.
Standing OHP (recently I’ve been doing seated but they don’t have one at my new gym)
10@bar, 8@55, 6@65, 2x5@75, 3x6@70
Sumo DL
bar, 8@135, 5@185, 5@205, 4x6@225…pretty easy but I have got to figure out how to sit back a little better. I use too much of my low back than I should be and need more leg drive.
Bench
bar, 8@75, 5@95, 5@115, 4x4@125, 2x8@105
*I didn’t have a spot so I was being a bit more cautious, plus with the shorter bench my leg drive is off. The bar height was great because I could take it out pretty easily but I just couldn’t feel my leg drive as well. I will keep working on it.
Paused Squat
bar, 2x5@95, 5@135, 5x5@155
*Super happy with these. I felt pretty steady and controlled. Just a little knee pain when I first started but it went away pretty quickly. I still have a little knee swelling but ice tends to keep that at bay. Will continue to rehab and stretch.
Leg Curls
3x12@70
Leg Extension
3x12@70
Glute Extension
3x10@30 R/L
Machine Leg Press
3x15@130
Iso Row
3x 10 neutral grip then 6 wide grip@ 1.75 plates
Swimming
1000 yards total…felt atrocious because I’m pretty sore.
Wave 1, Week 3, Squat/Close Grip Bench
*Yesterday, instead of a weight training workout I did an only cardio workout. I just felt like my body wanted it. I did 20 min on Arctrainer and the the treadmill with 4 sets of .1 mile walk and .15 mile fast run @8mph.
Today-Squat
bar, 6@95, 5@135, 4@165, 4@185 (belt), 5x4@195 (RPE 8)
*Being very cautious withe my knee…it wasn’t hurting during the sets at all but was getting more “poppy”. Then it started to ache and swells just a tiny bitty bit. So I’m at a dilemna where I’m not sure if I should take a long break of no squatting or if I should keep squatting because there’s no pain during it. I’m just going to watch and see.
Close Grip Bench (paused)
bar, 8@75, 6@95, 6@105, 4x6@115
*I didn’t have leg drive until the last set. Also my knee was bothering me while I was doing this so that didn’t help.
BB Row
4x10@95
Machine Triceps Pushdown
3x18@50
Machine Neutral Lat Pulldown
3x10@80
Planks
2 rounds: 5 sets of 10/3 planks then 12 “rocky” situps
Deadlift
bar, 5@135, 5@185, 4@225, 3@255, 3@275 (belt), 3x4@295, 2x4@275
*Form was a little inconsistent. Trying to keep the bar at my shins and if I didn’t reset between each rep the bar would float away a bit and throw me off. Still a work in progress, but still some good pulling.
High Bar Squat
bar, 6@95, 5@135, 4x6@165
*Knee felt pretty good tonight, no pain with only the popping. I still don’t like that it pops so much but I no longer have pain. These felt difficult but no too difficult, RPE 8. I had to fight to keep my chest up but that’s the point.
Bench
bar, 7@75, 5@95, 4@115, 4@125, 2x4@130, 3x4@125
*So deadlifts the other night ruined my mid to low back. I think I went way too heavy for my form not being as great as it should be yet. So that obviously affected my poor bench. However, I did get a 1 set PR with 130 so that’s good. When I can get the leg drive going, my bench is so awesome. As my back was jacked up, I couldn’t do the programmed deficit or paused DL so Pendlay it was.
Pendlay Row
4x8@115…My back was so messed up I could barely do these and I’ve done 135 before for 8’s. Lesson learned
Squat
*Minimal knee pain warming up and no knee pain during the actual squatting. My warmups now consist of about 10 min of band stretching and foam rolling. I could do more if I’m honest but I’m much happier with how my warm ups are going to help my knee be happy.
bar, 6@95, 5@135, 5@155, 3@185, 3@195, 4x4@205, 2x10@135
*first 2 sets were like rpe 8, but then I just got very fatiuged. Just no used to doing a lot of volume on squat
2/3 count pause Bench
bar, 8@75, 5@95, 5@115, 4x6@115
*These felt great most of the time. Just need to continue to do these to get leg drive down and to work on my timing. Oh and where the bar touches on my chest.
Leg Curl
3x12@55
Leg Extension
3x12@75
Cable Face Pulls
3x15@37
Block Pulls
6@135, 6@185, 3x6@225, 2x8@225, 10@225
*I went relatively light for these since my back has been demolished from regular DL on 4 days ago. I have regular DL in 2 days so I didn’t want to hurt myself. These just got easier as i went…I found a good rhythm I guess.
Banded Ab Pulldowns
3x12…more for tight back
Seated OHP
10@bar, 10@55, 8@65, 7, 3x8@75…improvement from last time, only got 6’s so i’m slowly increasing the weight.
Bent Over Tbar row
2x12@45, 2x10@70
Hypers
4x15@BW
Deadlift
bar, 5@135, 5@185, 4@225, 4@245 (belt), 4@255, 2x3@275, 1@275, 2x3@255
*I tried to use to Okie bar for the first part of this workout and my hands shut down at my second to last set. Had to switch the bar.
Pause DL
3@225, 1@225…hands and attitude were done
Pause Squat
bar, 2x5@95, 5x5@135…my knee was hurting at the beginning but as I warmed up it felt better. But it made me super cautious, plus I was very fatigued.
Bench
bar, 8@75, 6@95, 8@115, 2x8@120 (RPE 9.5 and 10), 8@115
*I had a much better attitude for tonight’s workout. And that was helped by bench feeling really great. I got a PR on the 120 sets. My leg drive was very good, not perfect but doing well.
Paused DL
2x5@135, 2x5@185, 5x5@205
*Worked on stance and set up because my DL form has just felt off for more than a month if I’m being honest. So I made my stance just a half inch or so wider and tried to push my knees out even more to get more use of my hamstrings and pull myself into the bar.
Paused DB Bench
12@25s, 4x10@30s
Seated DB OHP
3x10@25s
EZ Bar Curls
3x15@30
Cable Wide Neutral Grip Pulldowns
2x10@100
Squat
bar, 6@95, 5@135, 3@155, 3@185 (belt), 5x3@195, 2x10@135
*My knee was starting to bother me a bit on set 4 of the 195. I was lifting at a different gym and didn’t have a mirror and just was a little off. The weight didn’t feel especially heavy but I just couldn’t hit the groove I wanted and was leaning forward more than i like for my knee.
3 ct Paused Bench
bar, 8@65, 5@95, 5@115, 4x5@120
*Really great benching. Not quite a PR but the weight moved moderately well so I was happy.
Leg Extension
3x12@80
Iso Row Wide Neutral Grip
4x12@1 plate