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TCam's Log - The Road to Elite

Deload. Body Day

Superset:
A1 | Military Press:
Bar
10 @ 95
3x10 @ 135 (Felt really weak on these)
3x1 @ 185 (I think I literally lost consciousness after I racked the second one…read below)

A2 | Pull-Ups (Wide):
6x5

Superset:
B1 | DB Bench:
20 @ 50s
3x15 @ 65s
2x10 @ 80s

B2 | Band Facepulls:
6x15 @ Light Band

Superset:
C1 | DB Hammer Curls + FatGripz:
3x10 @ 45s

C2 | Band Triceps Pushdown:
3x20 @ 1/2 Mini per hand


I was going to do ab work too, but the rollouts yesterday ruined me. I need to do more of those.

Regarding the passing out: I took a deep breath, went under the bar, unracked it, and pressed it fast. It wasn’t a long rep, it was pretty easy. But as soon as I dropped it back down to my shoulders, I felt like I was drifting, so I took a step forward and racked it hard. Up to that point, this has happened before during MP, but then I held on to the bar and sat into a lat/thoracic stretch (straight arms, hips hinged). Then I think I lost a few seconds and only woke up because I started to fall over. Good times.

Anyway, this is basically the set up for my body days. Superset everything, hope to get in as much work as possible on my weakness, and get some blood flow going.


Motivation: 3/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 3/4

Begin Cycle 2. Wave 1. Week 1. Heavy Squat

Squat:
Bar
2x5 @ 135
2x5 @ 225
3 @ 275 (Add Spud belt)
3 @ 315
3 @ 365
3x3 @ 405

Rev Band Squat:
3 @ 405 - 2 Avg
3 @ 455 - 2 Avg
3 @ 495 - 2 Avg

Superset:
A1 | Walking DB Lunges:
3x10/10 @ 50s

A2 | X-Band Walks w/ 1 Mini:
3x10/10

Cable Ab Pulldown:
3x15 @ “110”


I guess this went alright. I’m tired of squats being difficult for me. I should be doing 455 for a 3x3 no problem at the very least. Shit, I ran the base meso of Smolov a few months ago and I got 10x3 @ 405. I probably could have done an ugly 7x3 today, but I wanted to keep each rep as perfect as possible.

Rev band wasn’t bad. 3x495 is 20 lbs under my PR. I would have done more if I had a spotter, which I won’t have at all for the next month at least. Can’t let that stop me. Guess it’s time to man up and get some weight on the fucking bar.

Lunges were brutal. I literally haven’t done them in a couple of years or more if memory serves. My hips were a bit wobbly on some of the reps. I’m sure my glutes are going to be sore as all fuck tomorrow. But I’m going to keep doing these.

I’ll be going to the beach this weekend from Friday-Sunday. Which means I’ll be lifting Wednesday and Thursday for bench and deadlift respectively. I’m considering repeating this week when I get back. I’m not taking it easy this week, but I’m getting a feel for how the workouts are set up


Motivation: 4/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 3/4

Wave 1. Week 1. Explosive Bench

Flat Bench:
Bar
5 @ 135
8x3 @ 225 (All very fast)
3 @ 275 (Add wraps)
3x3 @ 315 (No pec pain at all. RPE around 8 overall)

Superset:
A1 | Incline DB Bench (Very slight incline. First notch up from flat. 20ish degrees probably):
10 @ 50s
10 @ 75s
2x8 @ 100s (RPE 7)
12 @ 100s (RPE 8.5)

A2 | Meadows Row:
10/10 @ 75+Bar
10/10 @ 100+Bar (Add straps)
10/10 @ 125+Bar
20/20 @ 125+Bar

JM Press:
3x10 @ 135 (Last set with 3 second eccentric. Fuck)

Band Ab Pulldown:
3x20 @ 2 Avg.


This is the second workout in a row that, by the end of it, I’ve been drenched it sweat. That’s not very common for me, so I have a feeling this cycle is going to be very difficult. I’ve enjoyed this setup so far though.

Speed bench went really well. I took the first rep of each set slow to the bottom and then exploded through the remaining 2.5 reps. Every single rep was very fast and easy. I was able to stay very tight, but my back will be sore tomorrow, I’m sure.

I wanted to get 315 back on the bar for full ROM today, so that’s what I did. My form stayed pretty much perfect and all of the reps moved quickly.

I haven’t done incline DB press in a long time, but I think it will be good for my pecs. I setup the bench at a low angle to hit exactly where I’ve had pec problems.

Regarding the RPE on the notes, I’ve been reading into Mike Tuchscherer’s Reactive Training Systems website/log and I’m thinking about buying the RTS manual. I’m going to take this cycle as a move toward that, potentially. I’ve already always done autoregulation basically, but I think the RPE is an important missing factor. Not to meantion Mike is fucking ridiculously strong. So I’m basically going to be monitoring that throughout this cycle to feel it out.


Motivation: 4/4 (Got back the rage that has been missing)
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

Wave 1. Week 1. Rep Deadlift (5/3/1 >> 5+)

Deadlift:
Bar
3x5 @ 135
2x5 @ 225
5 @ 275 (Add Spud belt)
5 @ 315
5 @ 365
8 @ 405 (RPE 9)

Band RDL:
10 @ 135+2 Short Mini
3x10 @ 135+2 Short Mini and 2 Short Monster Mini

Pause Squat (3 sec)(Beltless, Sleeveless):
Bar
5 @ 135
5 @ 225
4 @ 275 (RPE 8)
4 @ 315 (RPE 8.5)
4 @ 275 (RPE 8)

Standing Rotation Abs w/ Light Band:
3x10/10


This workout was murder on my lower back. I blame it entirely on the previous two days in a row, because my back was sore even at 135 when I was trying to warm up. I’m still happy with how I did on the top set of DL. My touch-and-go PR is 12 at 405 and I probably could have ground out 2 more reps today, and they would have been easy had my back not been killing me.

I’m not a fan of banded RDLs. They sounded good when I read about them, but they don’t allow me to sit back, so I just feel it in my back rather than my hamstrings.

Pause squats went well. I wasn’t at all thinking they would, but it actually felt really good to sit in the hole and made my back feel better. Mike Tuchscherer seems to do a lot of 4’s at a give RPE, so that’s what I was trying out today.

I’m off to the beach for the next 3 days.


Motivation: 4/4
Nutrition: 3/4
Explosiveness: 3/4
Discipline: 3/4

Restart Cycle 2. Wave 1. Week 1. Heavy Squat

Squat:
Bar
3x5 @ 135
2x5 @ 225
3 @ 275
3 @ 315 (Add Single Prong)
3 @ 365
3 @ 405 (RPE 8)
3 @ 425 (RPE 9)
3 @ 445 (RPE 9.5) (Turns out this is a 20 lb. PR!)

Pin Squats (Couple inches above parallel. Sticking point):
5 @ 225
5 @ 275 (Add Spud belt)
3x4 @ 315 (RPE 9. PR)

Hanging Abs - Toes to Bar:
3x10 (Rest pause. I haven’t tried these before, but I need to figure out the form, I had to stop during the sets because it felt like my elbows were dislocating)

Hypers:
3x20 @ BW


This went significantly better than last week obviously. I thought that my previous triple PR was 455, but looking at my PR excel sheet and my old log, 455 is my PR for a double. I’m definitely glad I finally got a decent squat PR though! Based on how I felt today, I could have gotten 475 for a double probably.

Pin squats were miserably difficult because of working from my sticking point with a pause, but I think they will help me figure out how to get into a better position for finishing lifts more clean.

The first two exercises took almost an hour, so I just tried out the Toes-to-Bar and pretty much failed. I’ll work on them though.

I was pretty significantly void of water today without realizing it. It was like 5pm and I was sitting at work when I noticed I had taken in about 30 ounces the whole day. I really need to get a big Nalgene bottle.


Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

Wave 1. Week 1. Explosive Bench

Speed Bench:
Bar
5, 3 @ 135
8x3 @ 225

Reverse Band Bench (2 Avg = ~75 off bottom)(Competition grip):
5 @ 225-Bands
3 @ 315-Bands
3 @ 365-Bands (Add wraps)
3 @ 385-Bands (RPE 9. Form was off)
3 @ 405-Bands (RPE 8.5. PR. Previous PR was 385x3 but close grip)

Pendlay Row:
10 @ 135
6 @ 225
6x6 @ 275 (Straps. Probably a PR)

Superset:
A1 | JM Press (3 count eccentric):
3x10 @ 135

A2 | Avg Band Pallof Press:
3x10/10


Very happy with how bench is currently going. All of this felt pretty easy. I think if I were going for a 3RM on the rev band, I would have gotten 425-435. Speed bench was fast and easy, although I was a bit wobbly on some reps.

My pecs and anterior delts were pretty tight today, so I was cautious about that. Kind of hard to deal with when I have a desk/computer job and then go straight to the gym after sitting there internally rotated at the shoulder all day. Need to make sure I’m stretching more at night.

The Pendlay rows looked good for the most part. Tried to keep them as strict as possible, but I had to extend at the hips a few times.


Motivation: 4/4
Nutrition: 4/4 (Dinner was 3 sloppy joes sandwiches, rest of the meat ~5oz, and rice. Delicious)
Explosiveness: 4/4
Discipline: 4/4

Yesterday. Wave 1. Week 1. Rep Deadlift

Deadlift:
Bar
2x5 @ 135
2x5 @ 225
5 @ 275
5 @ 315 (Add Spud belt)
5 @ 365
10 @ 405 (RPE 10. PR. Touch and go PR = 12)

Pause Squats (3 Count)(Edit: Beltless):
Bar
5 @ 135
5 @ 225
4 @ 275
4 @ 315 (RPE 8)
4 @ 335 (PR)(RPE 9)
4 @ 335 (RPE 9.5)

Walking DB Lunges:
3x10/10 @ 60s (+20 lbs total over last week)

Cable Ab Pulldown:
3x15 @ “110”


I was very happy with this workout. Added 2 reps to deadlift, 20 lbs to pause squats, and 20 lbs to lunges over last week. The top set of deadlift was pretty damn brutal. I’ve gotten 10 @ 420 and I’m 99% sure it was touch and go. Anyway, counting that as a PR.


Today. Wave 1. Week 1. Body Day

Standing DB Military Press:
10 @ 30s
3x5 @ 60s
5x4 @ 80s (Wraps. PR, since I’ve never done this)

2-Board Bench Press:
Bar
7 @ 135
5 @ 225
5 @ 275
5x3 @ 315 (Wraps. Most were paused/allowed to sink before pressing)

HS Iso-Row:
10 @ 2pps
8 @ 3pps
4x8 @ 4pps
8 @ 3.5pps

Reverse Flies:
5x10 @ 20s


DB military press is a difficult mother fucker. I’ve done them seated and they seemed easier, albeit that was a long time ago. I think it’s a good exercise though, so I’ll keep it in the cycle.

I’m very happy with the 2-board presses. Almost all of the reps were really easy and fast for the weight. Not sure if that counts as a body day type of exercise for me, but I felt like doing them and they’ve been somewhat of a weakness for me historically. I think all the floor pressing helped these though.


Motivation: 1/4 going in, 3/4 leaving
Nutrition: 2/4 (Not enough preworkout. Zaxby’s post. Ribs for dinner)
Explosiveness: 4/4
Discipline: 4/4

Yesterday. Wave 1. Week 2. Explosive Squat

Speed Squat:
Bar
2x5 @ 135
2x5 @ 225
2 @ 275
10x2 @ 315 (Add Spud belt)

Good Mornings:
2x10 @ 135
3x8 @ 225

Leg Press:
10 @ 2pps
10 @ 4pps
8 @ 6pps
3x8 @ 8pps

Superset:
A1 | Reverse Hyper:
4x10 @ BW (I just do these over dip bars, so I can’t load them really)

A2 | Hanging Leg Raise (Straight legs):
4x10


Squats were super fast for almost every rep. The only time they weren’t was when I set my stance out a little too far. It’s ridiculous how much quicker I am with a narrow stance.

My ribs were hurting at the bottom of every rep though, and during leg press. This always seems to happen the week after I use the single prong belt. I’m so used to just cranking the soft Spud belt that I’m not good at wearing the stiffer ones. It feels good when I’m using it, but it must be bruising me. I’ll work on figuring out how to use it.

Good mornings were really difficult. I need to get better at them.


Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

Wave 1. Week 2. Rep Bench (5/3/1>>5+)

Close Grip Bench:
Bar
10 @ 135
2x5 @ 225
5 @ 245
5 @ 275
9 @ 295 (+3 rep PR! Failed on the 10th rep halfway up because of my back cramping. Would have also been a 20 lb. PR)

DB Flat Bench:
10 @ 45s
10 @ 60s
8 @ 80s
3x8 @ 110s (RPE 8, 8, 9)

Superset:
A1 | Pull-Ups (Varying Grips):
6x5

A2 | Band Triceps Pushdown:
20 @ 1 Light
2x20 @ 2 Lights


I’m very happy with the huge close grip PR. I’m pretty sure I had the strength for the 10th rep, but my back just seized up. Shoulders and pecs were a little tight today, but I knew I’d be fine at 295.

For DB bench, the 110s are the heaviest DBs at this gym, so I have nowhere to go but to add volume. I’ll keep it in the rotation though, since I think it’s good for my pecs.

Pull-ups were pretty shitty because of my ribs. The top of the movement made me feel the bottom of my lats more than I’ve ever felt them because they were pulling on my ribs. I don’t know what the fuck is going on with this honestly.


Motivation: 4/4
Nutrition: 3/4
Discipline: 3/4
Explosiveness: 4/4

Wave 1. Week 2. Heavy Deadlift

Rev Band Deadlift (~60 off bottom. 0 from around knees):
Bar
2x5 @ 135
2x5 @ 225
5 @ 315
5 @ 315-Bands
3 @ 405-Bands (Add Spud belt)
3 @ 455-Bands
3 @ 495-Bands (RPE 9)
3 @ 515-Bands (RPE 9.5)(PR)
8 @ 405-Bands

Pause Squats (3-count)(Beltless):
Bar
5 @ 135
5 @ 225
4 @ 275
4 @ 315 (RPE 7.5)
4 @ 335 (RPE 8.5)
4 @ 365 (RPE 9) (30 lb. PR)

Superset:
A1 | Natural Hamstring Curl:
5x5 @ BW

A2 | Lat Pulldown:
5x10 @ “150”

Slow Pulldown Abs (Facing away, ass against something):
3x10 @ “170”

Hanging Leg Raises (Straight):
3x10


I was out of town for the past couple of days. So no body day this week. I went to see my friend in Atlanta and literally drank more beer than water by about 3-fold and ate like utter shit. I was surprised how well this workout went as a result. I did some mobility and rumble rolling before going to the gym, since I was in the car for 3 hours prior to going.

Deadlift felt really good today. Form was solid most of the time, except for one rep on the top set. My grip was an issue on the 495 and 515 sets on their respective 3rd reps. If I was in a meet, the 3rd on the top set wouldn’t have counted, but I’m counting it. I was about as close to locking it out as I could be before my grip gave out, and the rep had been fast.

I’m very happy about pause squats. My form is getting better with these, as well as staying tight during the pause and staying upright on the ascent. If I keep getting stronger with these, I have a feeling my squat is going to follow suit. If I can get 4x405 within this cycle, I’d be super pleased with myself.

If you followed my other log, you know my natural hamstring curls are done on a lat pulldown machine. I just called them natural GHR before, but it’s not really accurate.


Motivation: 4/4
Nutrition: 3/4
Explosiveness: 4/4
Discipline: 4/4

Wave 1. Week 3. Rep Squat

Squat:
Bar
2x5 @ 135
2x5 @ 225
5 @ 275
5 @ 315 (Add Spud belt)
5 @ 365
8 @ 405 (RPE 9.5. Match PR overall. PR with Spud belt though)

Pause Squats (3 Count. Beltless):
3x8 @ 225 (Doesn’t seem like a lot, but it’s a lot of time under tension)

Hanging Leg Raise (Straight):
3x10

Single-Arm KB SIt-Ups (i.e. 1 KB overhead):
2x10/10 @ 20 lbs.


I had to work until 7pm today, so I was just sitting at my desk for about 11 hours before this workout. I’m very surprised this worked at all, but my hips felt completely fine. The only issue was my hamstrings really. I hadn’t done natural hamstring curls in a long time, so they made them incredibly sore. It didn’t seem to affect my squat at all though. My stance is too narrow for that, I think. My back was pretty sore too, but overall I was feeling really explosive leading up to the top set.

The top set wasn’t pretty from reps 6 to 8, but I really wanted to match my PR from a few weeks ago and do it with my Spud belt. So I just kept going and got it without any real problems. Actually, I accidentally paused the 3rd rep because I didn’t hit the hole right and needed to adjust. I’m pretty happy that I was able to do that with no issue whatsoever and then get 5 more reps.

Paused squats were really tough after the 8 reps at 405. My lower back got super pumped from these, which is why I just went and did ab work after them.


Motivation: 2/4 going in, 4/4 during
Nutrition: 2/4 (Mainly because of the time between lunch (12pm) and dinner (9pm))
Explosiveness: 4/4
Discipline: 4/4

Wave 1. Week 3. Heavy Bench

Floor Press:
Bar
15 @ 135
2x5 @ 225
2x3 @ 275
3 @ 315 (RPE 8.5)(Add wraps)
3 @ 335 (RPE 9.5)
3x3 @ 315 (RPE 8.5)

Pull-Ups:
2x5 Wide Pronated
2x5 Neutral
2x5 Wide Pronated
2x5 Neutral

Superset:
A1 | JM Press (3 Count Eccentric):
4x10 @ 135

A2 | Batwing Row (1 Second Hold at Top):
10 @ 65s
3x10 @ 75s

Band Pulldown Abs:
3x20 @ 2 Avg.


I didn’t feel strong today. My pecs weren’t feeling injury-prone, but they were feeling shitty during the lifts. I was just unstable and the weight just felt heavy, like it does sometimes. It was physiological mostly, but I also had a terrible day at work, so my mind wasn’t all there either. But I haven’t had a weak-feeling workout in a while, so I’m not too worried about this one. I still got some decent volume in. 5x3 @ 82% put’s me in the “optimal” rep range according to Prilepin’s chart.

These are the type of days I’m using the RPE for. I wanted to keep it around a 9, but the 335 was very difficult for some reason. So 315 did it’s job and weighed 315 pounds.

Accessories went pretty well. Not much to note.


Motivation: 2/4
Nutrition: 3/4
Explosiveness: 2/4
Discipline: 4/4

Yesterday. Wave 1. Week 3. Explosive Deadlift

Speed Deadlift:
Bar
5, 10, 10 @ 135
5 @ 225
3 @ 275 (Add Spud belt)
1 @ 315
10x1 @ 335 (20 seconds between each)

RDL (Loose belt. Straps):
2x20 @ 225

Bent Over DB Row:
10 @ 75s
4x10 @ 100s (Straps)

Hyperextension:
2x20 @ BW

Hanging Leg Raise (Straight):
5x10


Speed was good but I wasn’t feeling particularly strong. Got the work done though.


Wave 1. Week 3. Body Day

Military Press:
Bar
8 @ 95
2x5 @ 135
5 @ 155
3x3 @ 185 (Wraps)
10 @ 135

(Slight) Incline DB Press:
15 @ 65s
3x8 @ 85s

Standing Cable High Row:
3x5/5/5 @ “125” (Wide Neutral/Medium Pronated/Close Supinated)
2x10 @ “125” (Medium Neutral)

Cable Facepull:
3x20 @ “95”

Cable Pallof Press:
3x10/10 @ “95”


This was my first body day in a couple of weeks, so my military press didn’t feel very strong. DB press was kind of shitty at the beginning, so I stuck with 85s instead of moving up and they ended up being explosive.

The high rows felt really good switching between the grips. My lats felt like they were being sufficiently activated. It’s rare to find an exercise that can do that for me.

Wave 2 starts on Tuesday with heavy squat. I’m thinking I will do box squats, since I haven’t done them in a while.


Motivation: 3/4
Nutrition: 3/4
Explosiveness: 2/4
Discipline: 4/4

Wave 2. Week 1. Heavy Squat

Box Squat - Moderate/Wide Stance:
Bar
2x5 @ 135
2x5 @ 225
3 @ 275
3 @ 315 (Add Spud belt)
3 @ 365
2 @ 405
2x2 @ 455 (RPE 9.5. Shut it down)

Free Squat - Close Stance (My competition stance at this point)(Beltless):
10 @ 225
10 @ 275
10 @ 315
10 @ 275
10 @ 225

Superset:
A1 | Hanging Leg Raise (Straight):
4x10

A2 | Seated Band Hamstring Curl:
30, 30, 25 @ Avg.


This was really tough. Another Tuesday means I sat at my desk job for about 11 hours before going to the gym. Before today, I had done box squats once in the past 4 months, and that was during a deload. Those things considered, I’m pretty happy with what I got today. My double PR is 485, so I’m not too concerned with where my box squat is if my actual squat is going up.

My quads were actually getting fatigued midway through the heavy reps though. I’m not sure if it’s because I’m no longer used to the stance or if my quads were doing most of the work because my posterior chain isn’t used to box squatting anymore.

The free squats were both gratifying and retardedly hard. I don’t think I’ve ever done a 315x10 without a belt. I’m very happy with how well my form held up after being fatigued and taking the belt off. I definitely am going to continue not using the belt during a lot of these supplemental exercises so that I can get some extra heavy core work in.

Hanging leg raises are my go-to for when my lower back is pumped to hell. They make it feel completely better after a few sets.


Motivation: 3/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 4/4

Yesterday. Wave 2. Week 1. Speed Bench

I wanted to work up to a heavier weight first and then drop down to my speed work. I worked up to 3x315 and it was slow. I did another 3, focusing on speed, and I strained my anterior delt on the third rep. It was a pretty good one too. So I just did about 200 reps of delt work after that. It’s feeling better today, but it would still hurt to do bench definitely.

This is becoming more of a psychological issue more than anything. I keep getting little injuries when I bench and it makes me wonder 1. Why, and 2. If I can get completely better and actually beat my heavy PRs.

I’m sure I can blame both the desk job and the pec strains (causing an accidental change in form) for this one. But the absence of direct delt work and prehab is probably part of it as well.

I’m not sure what to do about it currently. But I’m going to figure out this bullshit soon.

Wave 2. Week 1. Rep Deadlift>>>5/3/1

Deadlift:
Bar
2x5 @ 135
5, 3 @ 225
3 @ 275
3 @ 315 (Add Spud belt)
3 @ 365
2x3 @ 405
8 @ 455 (RPE 9. Huge PR! Probably the biggest deadlifting PR I’ve ever done)

Pause Squat (2-3 Count)(Beltless):
Bar
4 @ 135
4 @ 225
4 @ 275
4 @ 315
4 @ 365 (Match PR. RPE 8)
4 @ 405 (40 lb. PR! RPE 9)

T-Bar Row (Standing)(Neutral Grip):
10 @ 2 plates
10 @ 3 plates
3x8 @ 4 plates

Later:
Band Ab Pulldown:
10 @ 1 Avg
4x10 @ 2 Avg


I went down to Tuscaloosa to lift with some friends today. There were about 10 of us, so it was a lot of fun. This took 2 hours to complete and then the gym closed, so I rushed through the rows and did abs later.

I’m super happy about the 455x8. Looking back at the video (I’ll post it tomorrow), I think I could have gotten 10. I just stopped because the 8th was very slow at lock out. But the rest of the reps legitimately looked like speed work.

The pause squats make me happy too. This was the first time I’ve gotten film of them and my lower back tucks under too much on them, so I’ll try to fix that. But I still got the 405x4 which is crazy to me. My 405 rep PR for just regular squat plus a belt is 8. So doing them paused without a belt for 4 is very good.

Delt is still bothering me, so I’m not sure what I’ll be doing for body day tomorrow.


Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

Wave 2. Week 1. Body Day

No military press today because of the delt. Just did a shoulder/arm workout instead. I think I’m remembering everything:

Push Ups:
20 incline
20 flat

BB Pullovers
10 @ Bar
3x8 @ 95 (This was probably too heavy. Hurt my elbows and I couldn’t really feel my lats)
10 @ Bar

DB Lateral Raise (Lean Away):
3x12/12 @ 40

Plate Front Raise:
3x12 or 15 @ 45

Lat Pulldown:
3x12 @ “150”

Machine Dips:
2x12, 1x30 at “12” (out of like 17 or something)

Band Triceps Extension:
25, 20, 20 @ 1 Mini per hand

Band Lying Rows + Pause:
3x15 @ 1 Light per hand

BB Reverse Curls + Pussy Pad (For soft fat grip):
3x12 or 15 @ Bar

BB Front Raise + Pussy Pad (Same):
3x12 or 15 @ Bar

Slight Incline Plate Press (No rest):
50 @ 45 and 35, 25, 45, 35, 25 @ 25 = 175 reps

DB Clean/External Rotation:
3x12 at 25s


I think this is the first purely bodybuilding workout I’ve ever done. The delt felt fine during everything, but I don’t think I’d be able to press quickly off my chest yet. I’m probably going to need to do something similar to today this Thursday, but we’ll see how it feels.

I think I’ll keep doing isolated delt work even after it gets better. It’s clearly an area that a lot of powerlifters ignore, but I can’t imagine having strong delts would hurt my bench.

Also, on the pullovers, I don’t know what muscles I’m using because I can’t feel anything…especially in my lats. I may be doing it wrong, but it seems like a pretty simple movement.


Motivation: 4/4
Nutrition: 4/4
Explosiveness: I have no idea with these exercises
Discipline: 4/4

Videos from yesterday:
455x8

365x4

405x4

Lower back rounds too much on the pause squats. I was also a little fast on the pause, but I think it was still a significant pause. Counting in my head changes when it’s heavier I guess. lol

Wave 2. Week 2. Rep Squat>>> 5/3/1
(This was a mistake, I was supposed to do speed squats. But this turned out to be a good thing)

Squat:
Bar
3x5 @ 135
2x5 @ 225
3 @ 275
3 @ 315 (Add Spud belt)
3 @ 365
3 @ 405 (Remove Spud; Add Single Prong. This was slow, I sat back too much and kept my torso too upright)
3 @ 425 (Better)
4 @ 455 (RPE 10. Huge PR! Closest previous = 455x2 and 445x3)

Pin Squats (Just above parallel. Beltless. 1 Count Pause):
4 @ 225
4 @ 275
4x4 @ 315 (PR. RPE 8, 8, 9, 9)

Superset:
A1 | Band Ab Pulldown:
5x20 @ 2 Avg

A2 | Hyperextension:
3x12 @ BW+75

X-Band Walk:
3x5/5 @ Light Band

Hanging Leg Raise (Straight):
3x10


This was awesome. I don’t know how I forgot I was supposed to be doing my speed day, I just think that this past weekend got me wanting to lift heavy things. No telling if I would have been able to do this next week. I’m glad I accidentally took advantage of how I’m feeling.

This was probably my second biggest squat PR ever, behind the 515x1 I got forever ago. When I got that, I had just gotten 455x2 the week before for the first time. So hopefully this is a sign that a new 1RM PR is finally on the way.

Pin squats were brutal after the 4RM, but I managed to focus on keeping my back tight and tried to not shoot my hips up, which I usually have an issue with from pins.


Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

Wave 2. Week 2. Rep Bench
(Didn’t do 5/3/1 because of the delt)

Lots of mini band triceps and curls to start.

Floor Press:
Bar
2x10 @ 135
2x10 @ 225
5x3 @ 275 (No delt pain)

Chest Supported DB Row (Pause at top):
5x8 @ 80s

Ladder Pushups:
2x15/15/15

DB Concentration Curls:
3x10/10 @ 30 (Thumb side against weight to make the rotation harder)

Neck Movement:
2x15 Flexion
2x15 Extension

Seated Reverse Flies:
3x12 @ 30s


I didn’t really have a plan going into this workout. I knew I was going to try floor pressing, but nothing else. As I said, my delt felt fine during it. Obviously the stress on the delts isn’t near the same as full ROM, but it’s still a good sign.

I’m going to be doing a lot more floor presses from now on anyway. Both main movement and accessory. Also, I think I’ll do more deficit explosive push-ups. It seems like the only way to make my anterior delts work quickly. Don’t know if that makes sense. But I think I hurt myself when I tried to be as explosive as possible off my chest and the delt just gave out a bit. Gotta get it used to doing that.


Motivation: 2/4
Nutrition: 4/4
Explosiveness: 3/4
Discipline: 4/4