CamBam's Log

Testing Week, Day 1, Bench

Bench
bar, 8@75, 5@95, 5@115, 3@125, 5x2@135, 3x3@125
*felt pretty good about form and speed tonight, hoping to get a 160 bench, closer to a body weigh bench at least.

HS Iso Row
4x8@2 plates

Tricep Pushdown
3x12@50
Cable Face Pulls
3x15@40

DB Curls
3x10@20s

Mild Cardio

Testing Week, Day 2 and Day 3
*Consisted of very light squats and bench and accessory work for blood flow. No interesting things to report leading up to testing day.

Test Day
Squat:
warmup, 1@225, 1@250, 1@265, 1@275 (match PR), 0@285
*The 275 squat looked pretty good, hit depth and wasn’t really a grind. However, it was still pretty tough and my right knee was being twingy. But I decided I wanted to try 285 because it’s testing day and why not. Weight felt good on my back and my descent felt okay so I’m honestly not sure what happened but I failed low and couldn’t drive my hips forward. Pretty shitty but I did switch to flat shoes like a week ago so there’s that. I’ll start squatting with flat shoes and see what I can do.

Bench
warmup, 1@135, 1@145, 1@155 (match PR, but I have hit a double at 155 a couple weeks ago so there’s that), 2x0@160
*Extremely unhappy with this, I hit 2@155 a couple weeks ago and I had 165 in me. My form was not great and there wasn’t an explosive manner to my bench. Wasn’t getting the leg drive I needed and my arch wasn’t great either. All of that combined left me with a less than stellar bench. I have no doubt I can do better, it just needs to be the right day and I’ll test my max again.

Deadlift
warmup, 1@315, 1@345, 1@365 (2 lb PR)
*Again, no thrilled with this pull at all. The rep itself would not have passed in a meet because about at my knees the bar dipped down a bit but the fury over my sucking woiuld not let me drop the bar so I pulled it into lock out. Anyways, blah blah I can do better and will do better soon. Got shit to figure out.

Recovery Phase, Week 1, Day 1

OHP
bar, 10@55, 4x7@65

Pullups
5x2@BW, Fat Man Pullups: 4x8

Pushups
2x8…pecs are crazy sore and tight from failing bench

Cable Face Pulls
3x15@45
DB Delt Raise
3x12@15s

Hypers
3x10@BW
Lunges
3x8@BW

Recovery Phase, Week 1, Day 2

DB Bench
10@35, 5x10@45…way harder than it should have been as I was being very conscious of my pecs, especially the left one. I just seems very tight and sore.

DB Arnold Press
4x12@20s

DB Lateral Raise
3x12@15s

Horizontal Row: Chest Supported Tbar Row
2x10@2 plates
HS Iso Row Neutral Grip
2x10@100 each side

Cable Triceps Kickbacks
3x10 R/L
Cable Rope Pushdowns
3x10@25

Biking
3 min warmup, 8 rounds: 30 sec sprint/ 1 min rest

Recovery Phase, Week 1, Day 3, Deadlift/Squat

Conv DL
5@135, 4@185, 4@225, 6@245, 6@265, 3x6@265 (belted)…pretty sure this is a volume PR for conv DL, they were all RPE 7

Eccentric Pause Squat (Pause right before bottom of squat)
3@95, 3@135, 6x3@155

Belt Cable Squat
4x15@60…new movement, I think I like it other than looking like an idiot

Cable Pullthroughs
3x12@50

Leg Curls
3x15@65

Laying Leg Raise
3x15

Recovery Phase, Week 1, Day 4, Bench

2 Pause Bench
bar, 8@75, 3@95, 8x3@115

Incline DB Bench
10@25, 8@35, 8@40, 3x8@35

Pullups
5x2@BW

Leaning Lat Pulldown
3x8@130

Rear Delt
4x16@15s
Curls
4x12@20s

Recovery Phase, Week 1, Day 5, Squat

Squat
bar, 5@95, 5@135, 5@165, 4x7@185 (RPE 7)…last set was more like RPE 8 because I was def fatigued

Conv RDL
10@135, 8@185, 4x8@205…tough towards the end due to fatigue…got my traps pretty good as far as soreness

Walking DB Lunges
4x10 R/L @ 20lb
*Sidenote: Now having insane soreness from this the day after, waddling around and barely making it up stairs. So yay. Sore. Can’t wait for tomorrow’s DOMS

HS Iso Row Neutral Grip
3x10@2 plates

Hip Abduction
3x6 R/L banded X walks

Abs

Recovery Phase, Week 2, Day 1, Bench

2-3ish Count Bench
bar, 5@75, 5@95, 3@115, 3@125, 4x3@135, 5@135 amrap but regular pause

TnG Close Grip Bench
4x8@115

DB Incline Bench
2x10@30, 10@35

Skull Crusher
3x12@40

DB Bent Over Row
5x10 R/L @ 65

Cable Face Pulls
4x12@35

Elipticle for blood flow due to extreme soreness from lunges

Recovery Phase, Week 2, Day 2, DL/Squat

Conv Deadlift
bar, 5@135, 4@225, 3@245, 2@275 (belt), 2@295, 3x2@315, 3x4@265
*first and second at 315 were RPE 9 and the 3rd set was RPE 10 due to form, round over a lot. But I definitely surprised myself with this weight, I haven’t done conv heavy in so long and it shocked me. But form really wouldn’t have held up to much heavier so still got form issues.

Paused Squat
bar, 5@95, 5@135, 2@165, 3x2@185, 4x2@165
*The 185 was a bit too much for form tonight, I’m still a bit sore from Sunday and my quads were loud and clear on that.

Leg Press
4x15@2 plates…again a bit of a struggle because I’m still so sore

KB Swing
5x20@40…hateeee theseeee

Leg Curl
4x15@50

Med Ball Twisty Abs
3x20

Recovery Phase, Week 2, Day 3, Bench

Bench
bar, 5@95, 4@120, 3x4@130, 2x2@145, 1@145 (failed second rep because my right foot slipped when I tried leg drive, meh.

DB Bench
10@35s, 5x10@45s

HS Iso Row
5x8@2.5 plates, 20@2 plates

Pushups
5x8
Box Jumps
5x8

DB Curls
3x12@20s
DB Lateral Raise
3x12@15s
DB Rear Delts
3x12@15s

Recovery Phase, Week 2, Day 4, Squat/DL

Box Squat
bar, 5@95, 5@135, 5@185, 5x5@205 (belt)
*Extremely exhausting but I’m tired of being a bitch on squats so I’m gonna push it.

Paused Sumo DL
5@135, 3@185, 7x3@225
*paused right off the ground and that is much harder for me, plus I was wiped from the box squats

SLDL
3x8@135

DB Step Ups
3x10 R/L@ 15s

Cable Pullthroughs
2x12@45…had to stop early because this was working my low back in an uncomfortable way

Abs

Recovery Phase, Week 2, Day 5, Incline Bench

Incline Bench
10@bar, 5@65, 4@75, 3x4@85, 4x4@75…couldn’t keep it at 85 due to my right shoulder/bicep being a pain in the ass. Felt much better when I went down and paused them

Assisted Pullups
5x3@1 red band

Fat Boy Pulls up
4x6

Cable Rope Pushdowns
4x12@30
Cable Face Pulls
4x10@30

Stairs
3 rounds of 8 runs up the stairs and back down

Recovery Phase, Week 3, Day 1, Bench

Bench
bar, 5@75, 5@95, 5@115, 5x5@130 (RPE 7 probably)

Wide Grip Bench (pinkie on the lining)
3x8@95…very awkward but it did feel more mechanical. Not sure about how that would effect my shoulders at heavy weights though

DB One-Armed Bench
8@25s, 3x8@35s

DB One Armed Row
4x10@65

Cable Underhand Row
3x12@35

Cable Triceps Pushdown
3x20@40

Biking

Recovery Phase, Week 3, Deadlilft/Squat

Conv Deadlift
bar, 5@135, 3@225, 4@245, 6x4@275 (belted and 90 sec rest)

Paused Squat
5@135, 4@165, 6x3@185

Leg Press
4x12@2.5 plates

KB Swings
100 total reps: 40, 30, 20,10@40lb

Leg Curl
4x15@50

Abs

Recovery Phase, Week 3, Day 3, Bench

TnG Bench
8@75, 5@95, 4@115, 2@125, 2@135, 3x2@145, 4x4@135

Incline DB Bench
5x10@30s

Horizontal Row: BB Incline Row
5x8@100, 20@70

Pushups
5x8

DB Curls, Lateral Raise, Rear Delts: 4x12@15 of each

Stairs: 2 sets of 8 rounds up the stairs

Recovery Phase, Week 3, Day 4, Box Squat/Block Pull

Beltless Box Squat
5@135, 4@165, 4@185, 5x4@205

Block Sumo Pulls (~1.5 in)
5@135, 3@225, 6x4@275 beltless

KB Step Ups
4x10@25s
One Legged Leg Curl
3x10@40

Recovery Phase, Week 3, Day 5, OHP

OHP
10@bar, 8@65, 5x5@75 (RPE 8)

Pullups
5x2@BW neutral grip
Machine Assisted Pullups
2x5@40, 6@55

Stairs
3 sets: 1: regular; 2: bounding; 3: regular and bounding

DB Front Raise
3x12@15s
Cable Face Pulls
3x12@35

I’m sort of in an in between stage right now with training because I am moving to a whole new city in 1 week so my training will change a good bit. Still powerlifting but will probably move to a more conditioning format. So right now just messing around with form and volume in the gym.

Double Paused Sumo
2x4@135, 3@185, 6x3@225 (RPE 8)

Squats
bar, 5@95, 4@135, 4@155, 6x4@175 (~90 sec rest in between)

DB Bench
4x8@40s R/L
DB One Legged DL
4x8@40 R/L

Cable Triceps Pushdown
4x12@30
Cable Face Pulls
4x12@30

Arctrainer

Day 2, Dead Bench/Comp Bench

Dead Bench (started off pins)
bar, 5@95, 2@115, 1@125, 6x1@135 (RPE 9.5)
*Def very hard but once I got the weight going it went up smoothly.

Comp Bench
5@95, 3x6@120

HS Iso Row
4x10@100 each side

Cable High Row
3x10@60

DB Curls
4x15@20s
DB Incline Swings/Delts
Swings: 3x15@35s
Delts: 3x10@15s

Band Triceps
3x20
Abs: Leg Raises
3x15

Day 3, Box Squat/Sumo

Box Squat
bar, 5@95, 4@135, 3@165, 2@185, 2@205, 2@225 beltless (possible PR), 4x4@185

Sumo DL
5@135, 3@225, 10x1@275 with belt speed work…felt okay and then improved throughout

DB One Legged Lunges (front foot elevated)
4x10@25 R/L
Cable Lat Pulldown
4x8@120

KB Swings
4x15@40

Glute Bridge
3x15 with band around knees…legs are noodles now