Cool! My sister and her family live in Charleston. We go down there quite a bit. What moved you to TN? Work? Like it?
1/22/2018 - Conditioning
Warm-up
Leg swings, 1 lap walk
1 Mile Run: 7:06
5 Football Field Sprint Repeats @ 90%
Man I’ve missed running. Goal was to run a comfortable mile and 5 Football Field sprints. Didn’t realize how sore my legs were from squats yesterday until I started running. No bueno. Got loosened up a couple laps in. Good little conditioning session.
I love charleston. Haven’t been back there in a few years. But my wife’s family lives here in Knoxville and I also got an opportunity for a promotion moving here for work as well. There’s a lot of cool stuff to do as far as outdoors go. Plus her dads got a badass wakeboarding boat we take out a lot during the summer
Sounds like a win-win!!
1/23/2018 - 1B3’s - 198lbs
Warmup
Band dislocates and pullaparts, hip circle work, bottoms up kb presses & goblet squats
Bench Press
45x2x5, 95x5, 135x5, 185x5, 205x3, 225x3, 255x2 (paused), 280x1 (paused-fast!), 245x4x3, 245x6 - awesome
-with-
Chest Supported DBs Rows & Chest Supported Rev Flys
40x15, 50x15, 60x5x15
Dips (100 reps)
2x20, 3x15, 1x10+5
-with-
Weighted Glute Bridge (100 reps)
45x4x25
Suitcase Carry
70x3x100 steps
-with-
Stir the Pot
3x40
Cable Pressdown
100 reps
-with-
Cable Curl
100 reps
Felt strong and stable on bench. Rep 7 probably would have gone up with a grind on the final set, but dont need any of that! 280 paused flew. 315 will fall next block, the writing is on the wall. Trying not to think about it though. Arms will be trained 3x per week. 2 high rep sessions, 20+ rep sets, one heavy session, 10+ reps. This is mostly for bench, and that 315+.
Triple Arm Day and Big Benching! Sounds like my yearly college, pre-spring break routine.
There’s two differences though!!!
- No failure…or even grinding.
- Arm training is high rep, no grinding.
We recoverin’!!!
Oh yeah, high reps light weight for recovery! Healing pumps for your tendons.
1/26/2018 - 1C3’s - 197lbs
Warmup
Band dislocates and pullaparts, hip circle work, bottoms up kb presses and goblet squats, plank variations
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 155x3, 140x4x3, 140x7
-with-
Chins (in between every set)
11x5, 1x10
RDL
45x2x5, 95x5, 135x5, 185x5, 225x5, 245x3x8
-with-
Paused DB Bench
85x2x10, 85x9
Single Leg Press
12, 110x12, 160x3x12
-with-
Laterals
5x20x15
OH DB Ext
70 reps
-with-
Cable Rope Hammer Curls
70 reps
Ended up getting a nasty cold after Tuesdays workout. Still have it, but am getting better. Little back tweak on 2nd set of RDL. Was letting the bar get out in front. Stupid. Brought it back in with my lats on set 3 and felt good. Limited the rom on that 3rd set too just to be safe. Will stick with 245 next week on RDLs, as this was not a good performance today. Everthing else on point.
Low left back is strained, but not bad. Tight this morning. Not sure if squats will happen tomorrow, but we will see. May need to strap a belt on for the work sets. One thing i do know is this will be a quick heal. Had enough strains to know.
Not to blame anyone but myself, but i got very distracted yesterday with conversations in the gym. People wanting to talk. Just lost concentration.
1/28/2018 - 2A3’s - 198.4lbs
Warmup
Leg swings, band dislocates and pullaparts, hip circle stuff, plank flow, bottoms up kb press and goblet squats
Pin Squat (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 195x3, 225x3, 245x4x3, 245x5
-with-
Hand Release Pushups
5x15
Spoto CG Bench Press
45x5, 135x5, 185x3, 215x3x6
-with-
Chest Supported T Bar Row
Sets of 20 up to a tripple drop set of 10’s
Lying Leg Curl
110x3x12
-with-
Hanging Straight Leg Raises and Knee Ups
90 reps
And
Adductor Ab Wheel
10-10-10 r/p
Decline DBs Ext
27.5x2x25, 40x5x10
-with-
Strict Barbell Curl
45x2x25, 65x5x10
Went beltless on squats since back seemed to hold up well. By the final 2 sets the back was tired as f though, and iffy. Probably should have belted up, oh well. We’ll see how if feels in the morning. Everything else was strong and spot on. Will probably take it easy on RDLs this week. Cannot afford a setback.
1/30/2018 - 2B3’s - 197.2lbs
Warmup
Band dislocates and pullaparts, hip circle work, bottoms up kb press and hip circle squats, plank flow
Bench Press
45x2x5, 95x5, 135x5, 185x5, 225x3, 245x2 (paused), 265x2 (paused), 250x4x3, 250x5
-with-
Chest Supported DBs Row & Chest Supported Rev Flys
40, 50, 60, 70x10, 80x3x10
Dips (100 reps)
3x20, 2x15, 1x15+5
-with-
Weighted Glute Bridge (100 reps)
45x2x25, 50x2x25
Suitcase Carry
70x3x100 steps
-with-
Core Medley (Bird Dogs, Dead Bugs, Stir the Pot)
Cable OH Tri Ext
-with-
Cable Rope Curls
Need to eat more. Cleaned up my diet while keeping cals high and weight gain has stalled. Need to dirty it up a tad or eat more. Bench is getting a bit heavy, and, im pushing it. That was rpe 9.5 for 250x5 final set. Good quality rep, but not super fast. Not a grind though, but didnt have another. 265x2 paused overwarmup was with no spotter, so pretty happy about the confidence that it would be an easy double. Will probably taper off the intensity on that plus set and overwarmups to make sure i get through this cycle healthy. 260 for 5x3 in 2 weeks will not be a cake walk, which is another reason why i need to be eating to grow.
Back feels good!
2/2/2018 - 2C3’s - 197.4lbs
Warmup
Band dislocates and pullaparts, hip circle work, bottoms up kb presses and goblet squats
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 145x4x3, 145x5
-with-
Chins
5x10
RDL
45x2x5, 95x5, 135x10, 185x2x10, 135x10
-with-
Paused DB Bench
85x3x10
Single Leg Press
12, 110x12, 170x16
-with-
Laterals
15x3x25
DB Incline Side Ext
-with-
Incline DB Curl
Starting to get some nagging pains, left shoulder now. Need to lower the intensity across the board, and probably some volume too. Pushing the amraps too hard. Should have deloaded too…lol. Never learn.
Ive made substantial progress the past 3 months, cant go down the injury path now. My body is obviously barking. My plan is to deload next week, and, start the program over again with tweaks and some different movements. Will tweak the volume and lower the intensity as well. My reps have been good quality, but were starting to get slower than i want.
Everythings good, just trying to manage this properly. Not injured.
2/4/2018 - 3A3’s - 196.4lbs - too light damnit
Warmup
Band dislocates and pullaparts, 3 way rc’s, hip circle work, plank flow, leg swings, bottoms up kb presses and goblet squats
Pin Squat (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 195x3, add loose belt, 225x3, 255x1, 275x1, 255x3, belt off, 205x2x5, full squat, 135x2x5
-with-
Hanging Straight Leg Lifts alt w/ Hanging Knee Ups
Spoto CG Bench Press
45x2x5, 95x5, 135x5, 185x3, 220x2x6, 225x6
-with-
Standing Single Arm cable Rows and Chest Supported Rev Fly
Lying Leg Ext R/P
120x12+5+4
-with-
Adductor Ab Wheel R/P
3x10
Lying on Ground Deloaded DBs Ext
15x30, 20x30, 25x2x10, 30x2x10
-with-
BB Curl
45x30, 55x20+10, 70x2x10, 65x2x10
So, goal is to reduce workset volume, and up backoff volume to modulate intensity and volume. I was redlining it. Too much workset volume coupled with intensity that got too high. Goal will be to work up to a heavyish 3, then do quality backoff work, or none if im feeling compromised. If things feel good, I’ll do an over warmup like today. 275 pin squat was a quality quick rep. Going to utilize a loose belt on squats over 225 now. The full squats felt good! Light, but was cutting depth just right. Spotos were a little funky on left shoulder, but not bad by any means. Will let it rest mon/tue. Goal is to get through the program, even if i have to cut volume and assistance back! I think i can control this.
Man your making me start to miss all the variety for benching. Lol good work
2/7/2018 - 3B3’s - 198lbs
Warmup
RC stuff, hip circle stuff, bear to cobra, bottoms up kb presses and goblet squats
Bench Press
45x2x5, 95x5, 135x5, 165x5, 185x5, 205x5, 225x3, 255x3 RPE8, 225x3x6
-with-
WG Neutral Cable Rows and Hyper Rev Flys
Dips
5x10
-with-
Weighted Glute Bridge
55x5x10
Suitcase Carry
60x3x100 steps
-with-
Stir the Pot
3x40
Cable OH Rope Exts
70 reps
-with-
Cable Rope Hammer Curls
70 Reps
Cut the volume across the board. Goal on bench will be to get quality volume working up, which will also help to warm up the joints before the heavier set(s). Shoulder felt ok today, not great not bad. Think im ahead of it, so ifbi can get the rc strengthened while keeping volume low, plus a deload after next week, i think i’ll be good. 255 moved great. Didnt need a spoter, had confidence. Backoff work were 3 quality sets of 225, really focusing on tightness and smooth reps.
Im going to cut the reps of assistance on most lifts in half, and really focus on quality work. I think this will go a long ways in recovery. Same with the main lift. Sets will not go past RPE8, unless im just feeling real damn good and want to push. Thats the goal. Need to stay healthy!
2/9/2018 - 3C3’s - 199.8lbs - new high
Warmup
RC stuff, bear to cobra, hip circle stuff, bottoms up kb presses and goblet squats
Clean & Strict Press Away
45x2x5, 95x5, 115x3, 135x3, 150x3 RPE7, 125x2x6, 125x8
-with-
Chins
5x10
RDL
95x10, 145x10, 165x2x10, 145x10, Deadlift: 195x3, 245x3
-with-
Paused DB Bench
85x10, 9, 7
Single Leg Press
12, 90x12, 180x20+180x20 (bilateral)
-with-
Laterals
15x3x25
DB Fold Ins
15x40, 2x20x20
-with-
Preacher Curl Machine
80 reps
Got ahead of this shoulder thing, felt much better today. Going forward i will clean and strict press away, because i want too haha. Will give me a bit more hinging work too. Different gym today, DBs felt heavy. Lots of people saying i look big as hell. Successful gain so far.
Alrighty, im going to go ahead and deload this week. Body feels OK, but now seems like a good time, plus im ready to build a new training template and start fresh. I will be using some different techniques on the assistance work, so looking forward to that. Will keep it full body 3x/week.
Block 1, 10’s, 50% method
Day 1
Pin Squat (10RM), 50% method full squat
-with-
Abs/Core
CGBP
350 method
-with-
Chins/Rows
Leg Curl
R/P 25
Laterals
Arms
Heavy
Day 2&3
Off/Conditioning
Day 4
Bench Press (10RM), 50% method
-with-
Chins/Rows
Single Leg Press+Double Leg Press
50% method 14+7 + Double leg rep out
-with-
Dips
R/P
DB Waiters Walk
-with-
Abs/Core
Arms
Light
Day 5
Off/Conditioning
Day 6
Clean & Strict Press Away (10RM), 50% method
-with-
Chins/Rows
DL + RDLs
-with-
DB Paused Bench
350 method
Glute Bridge
350 method
-with-
Abs/Core
Arms
Light
Day 7
Off/Conditioning
So, im thinking 10, 8, 6, 4. 4 blocks, 4 weeks each. All main lifts will ALWAYS have one good rep in the tank, at least. DL will be taken SUPER slow. 5x1 or 5x2 light, less than 60 sec rest. Will roll into RDLs 3x10, lighter than i have been. I got up to 245x3x8 several weeks back, but lost the integrity of the RDL.
Progression is important, but not more important then quality movement and fatigue mgt. Im going to really push the pace of these workouts. Lots of r/p and timed sets. Including warmup and all, i plan to keep these sessions under 90 mins.
10’s Block Guideline Weights
Pin Squat – 195/210/225/240
Bench Press – 215/220/225/230
CGBP 350 Method – 165
DL + RDL 350 Method – 225/145
C&P – 120/125/130/135
Looks like a good plan man!