Base W3D4
Friday October 4
Bench
45x15
95x5
135x5
165x3
185x3x3
185x5
185x3x3 (all 185 sets last rep paused)
CGBP
155x6,6
135x6
Pause bench 1" off chest
135x8
115x8,8
BPA
4x20
Machine preacher
35x10
60xf
50xf
40xf
30xf
20xf
10xf
Hammer curls
3x10
Notes: Great day. This has been a good week, and now I’ve got everything locked in. My workouts will probably look exactly the same from now until Christmas.
Base W4D1
Monday October 7
Front squat
45x5
95x5
135x5x5
Back squat
185x3
225x5x5
NG rows
100x5x8
BB rows
95x3x12
Notes: Felt terrific. Still have a bit of a cold though, so I skipped out on abs.
Base W4D2
Tuesday October 8
Incline
45x10,10
95x5
115x5
125x5
135x5
145x5,5
115x8,8,8
Dips
BWx8
25x8
45x8
25x10,10
BPA
3x20
BB curls
Barx50
50x10
55x8
60x6
Seated DB curls
17.5x5x10
Notes: Solid. Not much else to say.
Base W4D3
Thursday October 3
Deficit DL
135x3,3
225x3,3
275x3
315x3x3
CSR
45x8
70x4x8
RDL
95x8
145x8
195x8
145x8,8
Notes: Hmm, for some reason felt a bit off today. Form didn’t feel right on the 275 set, and was also having issues with grip. I’ve come to the conclusion that I like lifting weights that I can really accelerate. The 315 sets didn’t feel bad per se, just slow, and off. I think my deadlift days will now look like:
Deficit DL
135x3,3
225x3,3
275x3
315x3
285x5-6x3
Base W4D4
Friday October 11
Bench
45x10
95x5
135x5
165x3
185x7x3 reps
185x5
(185 sets last rep paused)
CGBP( last rep paused)
145x6
155x6,6
Pause bench
135x8
115x8,8
Face pulls
4x20
Machine preacher
35x10
60,50,40,30,20,10xf
Seated hammer
17.5x4x10
Notes: Felt great today. I think I’ve finally found a training style I enjoy, and will see good reults from.
Base W5D1
Monday October 14
Front squat
45x5
95x5
135x5x5
Back squat
185x3
225x5x5
Rows and abs
Notes: Felt quite a bit weaker today, but still got all the sets. Hmmmm.
Base W5D2
Tuesday October 15
Incline
45x10
95x5
115x5
125x5
135x5
145x5,5
115x8,8
BPA
3x20
BB curls
Barx50
50x10
55x8
60x6
Seated DB curls
17.5x5x10
Notes: Great.
Base W5D3
Thursday October 17
Squat
45x5
95x5
135x5
185x3
225x3x5
Deficit DL
135x3,3
225x3,3
275x3
295x3
315x3
CSR
45x8
70x4x8
Ab pulldowns
60,70,80,90x20
Notes: Good. Bumping squat and DL frequency to 2x a week.
Base W5D4
Friday October 18
Bench
45x10
95x5
135x5
165x3
185x4x5(last rep paused)
CG bench
115x16,12,10
BB rows
95x3x20
Machine preacher
35x10
60x16,5
25x4x20
More curls
Notes: Good.
Base W6D1
Monday October 21
Squat
45x5
95x5
135x5
185x3
225x3
255x1
275x5 pretty sure that’s a PR
225x3x5
Deficit DL
135x5
185x5
225x5
275x5
225x3x5
CSR
45x20,20,12
Ab pulldowns
60,70,80,90x20
Notes: Fantastic.
Base W6D2
Tuesday October 22
Incline
45x10,10
95x5
115x5
125x5
135x5
145x5,5
115x10,10
DBMP
35x14,7
25x12,10… lol
BB row
95x3x20
BB curls
45x10
65x10,10
55x10
45x10
Seated DB curls
15lbx20,15,15
Notes: Good.
Base W6D3
Thursday October 24
Deficit DL
135x5
185x5
225x5
275x5
315x5
Squat
45x5
135x5
205x5x5
CSR
45x20,20,10
Ab pulldowns
60,70,80,90x20
Notes: Good. I’ll probably have to lower the weight on DL if I want to keep this up for a while.
Base W6D4
Friday October 25
Bench
45x10
95x5
135x5
165x3
185x4x5
CG bench
115x22,15,12
BB rows
95x3x20
Machine preacher
25x20
20x20
15x20,20,20
Rev curls
Set of 12.5x10 hammer curls b/w each pressing set
Notes: Good.
Base W7D1
Monday October 28
Squat
45x10
95x5
135x5
185x3
225x6x6 (90s rest)
Deficit DL
135x5
185x3
225x3
275x3
CSR
45x20,20,15
Ab pulldowns
60,70,80,90x20
Notes: Fantastic day. The 6x6 squats were horrible in a good way.
Base W7D2
Tuesday October 29
Incline
45x10
95x5
115x5
135x5,5
145x5,5
115x10,10
DBMP
35x16,8
25x13,10
BB rows
95x3x20
BB curls
Barx5x10
EZ curls
35x4x10
Set of 12.5x10 DB curls b/w each pressing set.
Base W7D3
Thursday October 31
Deficit DL
135x3,3
225x3
275x3
315x3
Squat
45x10
135x5
185x6x6
CSR
45x3x20
Ab pulldowns
60,70,80,90x20
Notes: Good.
Base W7D4
Friday November 1
Bench
45x10
95x5
135x5
165x3
185x5x5 (last rep paused)
CGBP
125x20,12,9
BB row
95x3x20
Machine preacher
20x3x20
15x2x20
Rev cable curls
25x4x10-15
Set of 12.5x10 hammer curls b/w each pressing set.
Notes: Fantastic.
Base W8D1
Monday November 4
Squat
45x10
95x5
135x5
185x3
225x6x6 (90s rest)
Deficit DL
135x3,3
225x3
275x3,3
CSR
45x3x20
Ab pulldowns
60,70,80,90x20
Notes: Terrific.
Base W8D2
Tuesday November 5
Incline
45x10
95x5
115x5
135x5,5
145x5,5 (2nd set paused)
115x10,10 (paused)
DBMP
35x17,10
25x12,10
BB row
95x3x20
BB curl
Barx5x10
Cable curl
35x4x10-15
Set of 12.5x10 DB curls b/w each pressing set.
Notes: Great.
Base W8D3
Thursday November 7
Deficit DL
135x3,3
225x3,3
275x3
315x3
365x1
Pause squat
45x5
95x5
135x5
185x5
225x5,5
185x5
CSR
45x3x20
Ab pulldowns
60,70,80x20
90x30
Notes: Great. 365 was easy, but grip slipped at the top.