That’s a solid plan.
Do you deload between the blocks?
I think it looks as something I would steal some day.
So for the first 4 weeks work up to say 10 x 100 then back off 90 x10,9,9 or 90 x10, 85 x 10, 80 x10 ?
I can see that your last logs shows going to triples, doubles and even a single for BP. Was that on purpose?
Do you increase the weight every week or go for that 10 RM with whatever weight and then back off from there?
The 50% method is that max rep rest short do at least 50 % of reps.
350 method is Carters way of a kind of rest pause max reps 60 sec rest at lest half the reps 60 sec again and half the reps again.?
BTW can’t recall if this is my first post here, if it is. In for progress, nice logs man.
3 Likes
Hi Mort.
Yes, i deload after each 4 week block. Your assessment is pretty much spot on. I work up to a daily rep max, so 10RM 1st block. I stay 1-2 reps shy of failure unless im feeling real good and want to push for a PR. Then i take 10-20% off the bar and do backoff work in the same rep range. Last cycle i worked down to triples. I was going to go to singles, but started to get a little beat up due to pushing too hard and not deloading from 5s to 3s like an idiot!!! Now, i often employ overwarmups as well, which is what those singles and doubles were. They are still well shy of failure. Goal is to push the RMs weekly, but if its not there or its a bad day, just take whats there and dont grind bad reps. There will be weeks where the 10RM does not change, or goes down. Thats ok, just autoregulation. Yes, you got the techniques right.
The biggest thing for me is moderating intensity and volume. I tend to push both too hard, and end up injured.
Thanks for the follow!
1 Like
2/11/2018 - Introductory/Deload week - 200.2lbs - new high
Warmup
RC stuff, bear to cobra, hip circle stuff, plank flow, bottoms up kb presses and goblet squats
Pin Squat (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 205x2, 225x1 (belt), 195x5, 145x3x5 (full squat, 45 sec rest)
-with-
Hanging Leg Lifts alt w/ hanging knee ups
5x15, 1x30
CGBP – 50% method
45x2x5, 95x5, 135x5, 165x5, 185x14+7
-with-
Tbar Rows
80x20, 90x15, 115x10+70x10
Lying Leg Curl – R/P
100x15+7+4
DBs Decline Ext
27.5x50, 30, 20
-with-
DB Curl
15x50, 30, 20
Half volume intro/deload except cgbp. Feeling good, except was still REALLY sore all over from Friday’s workout. Will take off until Thur. Just 2 workouts this week to help get fully recovered to start the thrashing next Sunday.
2 Likes
2/14/2018 - Intro/Deload - 198lbs
Warmup
RC stuff, bear to cobra, Hip circle stuff, bottoms up kb presses and goblets squats
DB Bench
50x10, 60x10, 70x10, 80x10, 90x10, 90x9, 80x8, 70x8, 60x10, 50x15
-with-
Neutral WG Cable Rows and Hyper Ext Rev Flys
Weighted Glute Bridge – 350 method
60x25, 15, 10
Waiters Walk
20x3x100 – HARD
Arms
Felt like DB benching today, so that’s what i did. Kept a very fast pace, so burned out quick. Literally no more than 30 sec rest the whole workout. Waiters walks are hard! These are going to be great for my shoulders i can tell. Will take the weight progression very slow. Want to keep integrity. Body feels great.
2 Likes
2/16/2017 - 195.6lbs - Deload
BB Complex - Less than 1 min rest
5 OHP + 5 RDL + 5 Bent Rows + 5 Back Squats
45, 55, 65, 75, 85, 95, 105, 115, 125
10 OHP + 10 RDL + 10 Bent Rows + 10 Back Squats
95x2
Planks
Long week at work. Wanted to do something today, so opted for some quick paced complex work and planks.
New company car gangster ride. Pic does not do justice to the gangsterness. Tint and black sport package. Businesspro.
6 Likes
Smooth company car man. Rock that ride.
1 Like
That rides looking mean man 
1 Like
2/17/2018 - 1A10’s - 196lbs
Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb presses and goblet squats
Pin Squats (Pin 6, 1-2" high)
45x2x5, 95x5, 135x5, 165x5, 195x2, belt on, 225x1, 245x1, 195x10, belt off, 155x14+7 (full squat, 50% set)
-with-
Hanging Leg Raises alt Hanging Knee ups
6x15
CGBP
45x2x5, 135x5, 185x3, 205x2, 225x1 paused, 165x18+11+7 (350 method)
-with-
Chest Supported DBs Rows alt Chest Supported DB Rev Flys
60x3x15 / 10-15x3x15
Lying Leg Curl R/P
80x21+10+5
Lying KB Ext
8kg x 50, 14kg x 20, 50lb x 3 x 15
-with-
KBs Curls
6kg x 50, 8kg x 20, 10kg x 3 x 15
Adductor Ab Wheel
3x10
195x10 was easy. Hip felt good, even on the 245 overwarmup, which was also easy. Started conservative on the 50% and 350 sets. However, 165 will be the # for awile on cgbp, the burnout is real. Will get better at reps quickly though. Room to build. Need to gain weight!
4 Likes
Solid lift session
1 Like
I’m going on that Paul Carter thing at some time.
The overwarmup followed by som hypertrophy work seems awesome.
5/3/1 right now but including some PC stuff 350 set and rest pause.
Nice workout btw
2 Likes
2/20/2018 - 1B10’s - 198.2lbs
Warmup
RC work, bear to cobra, hip circle work, bottoms up kb presses and goblet squats
Bench Press
45x10, 95x5, 135x5, 165x5, 195x5, 225x2 paused, 255x1 long pause, 215x12 RPE9, 185x14+8 (50% set)
-with-
CG Neutral and WG Neutral Cable Rows
Single Leg Press
70x10, 110x10, 160x14+7 (50% set), 160x25 (1 min rest, both legs)
Dips R/P
24+8+4
Waiters Walk
20x3x100 steps
-with-
Deadbugs
9, 7, 5
Cable OH Rope Ext
-with-
Cable Rope Hammer Curl
Increasing weight - 30, 20, 15, 10
Not much to note. Will bump 5lbs next week on the 10s set and the 50% set. The new techniques are making things fun again. No pains, woot.
3 Likes
2/23/2018 - 1C10’s - 197lbs
Warmup
RC work, bear to cobra, hip circle work, bottoms up kb press and goblet squats
Clean and Press Away
45x5, 65x5, 95x5, 115x3, 135x2, 155x1, 120x12 RPE9, 95x14+7 (50% set)
-with-
Chins
5x8
DL
95x2, 135x2, 185x2, 225x5x2 (30 sec rest, speed reps)
RDL
145x3x10
Paused DB Bench (350 method))
50x30+15+10
Weighted Glute Bridge (350 method)
55x25+15+10
Stir the Pot
2x30
Hanging Knee Up
x30
Strict Deadstop Lying DB Ext
15x20, 25x20, 30x3x10
-with-
Preacher Curl Machine
70 reps
Not sure what im doing with DL. But what i do know is im not getting injured lol. These were low rest speed reps. Perhaps i will alternate a speed week with a workup week.
1 Like
Where do you want to end with DL?
Just started Kroc’s Simple deadlift program found here on TN.
That looks fun to me. promising a lot of progress = weight on bar.
That’s the big question I’ve been trying to figure out! What ever i do, it’ll be way submax and low volume. Im thinking one week speed reps followed by one week work up to a 80-90% triple or double. Then into RDLs, which Im more focused on, and is part of my 2018 goals.
I’ve always loved DLs, but they have not loved me back. I was consistently in the mid 500s before injury, family, work, etc etc. My fear is now that ive been through so much injury the past 3-4 years, if i start pushing DLs again, i may end up injured. My body is frail at 35 with 15 years of abuse. And ive abused it with the best of them haha.
I have a hard time controlling intensity when i feel good and things are going well. Then before i know it, ive overreached and am injured.
Hopefully i can be a bit smarter these days. I enjoy DL, so Im just going to take it reaaalll slow. Never a slow rep.
Thanks for asking. It got me thinking!
4 Likes
That seems like a good idea. Like the approach of one speed week and one heavier.
Yep being disciplined on good days is hard when everything feels awesome. It’s hard to keep from tearing the roof off…
I’m learning This is why it’s important to Not Lift so Heavy All the Time.
If you walk the razors edge, and push too hard, it’s bad.
If you dial it back to 73%, and then push a little too hard, you’ll just have a better workout.
3 Likes
2/25/2018 - 2A10’s - 199lbs (home gym)
Warmup
RC work, bear to cobra, leg swings, plank flow, hip circle work, bottoms up kb presses and goblet squats
Pin Squat (parallel)
45x5, 65x5, 95x5, 135x5, 165x5, 195x3, add belt, 225x1, 245x1, 260x1, 210x10, remove belt, 160x14+7 (full squat, 50% set)
-with-
Hanging knee ups and lying leg lifts
CGBP
135x5, 175x5, 205x3, 235x1 (long pause), 165x21+12+8 (350 set)
-with-
Standing single arm band rows
Seated single leg band hamstring curls
20+15+10 (no rest, straight through)
Band press downs
-with-
KB Curls
No rest, straight through all work
Hip seems to be doing well, some tightness here and there, but pain free mostly. These were 1-2" lower than normal due to my pin settings at home. This had me right at parallel. Squats really feel strong. I feel good about the way things are going. Gained 5 reps on cgbp, still 9 short of 50 though. Good one.
2 Likes
2/28/2018 - 2B10’s - 199.2lbs
Warmup
RC work, bear to cobra, hip circle work, plank flow, bottoms up kb press and goblet squats
Bench Press
45x2x10, 95x5, 135x5, 175x5, 205x3 (paused), 225x2 (paused), 245x1 (paused), 265x1 (paused), 220x11 RPE9, 190x14+6 (50% set)
-with-
Chest Supported Rows up to 70sx3x10 and Rev Flys
Single Leg Press
10, 90x10, 140x10, 170x14+7 (50% set), 1 min rest, 170x25 (both legs, close stance)
Dips
26+8+4
Waiters Walk
20x3x100 steps
-with-
Adductor Ab Wheel 2x20 and Captain Morgan Side Planks + Reg Side Planks 2x
Cable Bi’s & Tri’s
80 Reps
Wanted an easy 220x12, but that wasnt in the cards. Rep 12 may have gone, but would have been a tough rep. Dont need that. The 50% set kicked my ass. Perhaps just didnt have it today, bench felt heavy. 225x10+ next week.
2 Likes
3/2/2018 - 2C10’s
Warmup
RC work, bear to cobra, hip circle work, bottoms up kb presses and goblet squats
Clean and Press Away
45x5, 75x5, 95x5, 115x3, 135x2, 155x2, 125x10 RPE8, 100x14+7 (50% set)
-with-
Chins
5x10
RDL
155x3x10
Paused DB Bench
55x30+15+10 (350 method, up to 60’s next week)
Weighted 1.5 Glute Bridges
60x20+10+8 (1 min rest)
Hanging Leg Lifts/Knee ups
30, 20
Decline DB Ext
15x50, 25x40+10
DB Curl
12.5x50, 20x40+10
Im DONE DLing. Was working up and felt a twinge. Shit just is NOT worth it. My problem lies in the bottom 5 inches. So RDL is my hinge movement. Did 1.5 Glute Bridges. Bubble but engaged.
3 Likes