TCam's Log - The Road to Elite

FortitudeRx
Week 25 - Day 1

Paused High Bar Squat w/ Belt:
3x365
3x405
3x455 @ RPE 8 - 30 lb PR according to my spreadsheet

High Bar Squat w/ Belt:
4x6x365

RDL:
2x15x315 - One set beltless, other belted

DB Hack Squat:
10x50s
15x50s
20x50s

Seated Leg Curl:
10x90
15x90
20x90

Bench Crunches:
2x10

Didn’t feel awesome on the warm-up sets leading to the top set of squats, but I knew what I wanted to hit. Goal was RPE 7 and it wasn’t quite there, but still very happy to have cleaned it up to hit it more effectively than the other sets. We’re getting more and more indications of real strength gains in the squat here with these meaningful, low-rep PRs.

RDL was okay, some slight discomfort and my low back was pretty wiped, but not enough pain anywhere to warrant concern.

FortitudeRx
Week 25 - Day 2

Paused Bench Press:
6x225
6x245
4x6x265

Cable Y Raise:
2x15x60

A1 | Cable Low Row:
12x160
2x12x200

A2 | Cable Skullcrusher:
18, 15, 15 x 90

B1 | Cable Reverse Curls:
3x12x70

B2 | Cable Curls:
3x8x70

Bench continuing to move up with pain coming and going. Not going to push into a weight range that’s actually painful, but hopefully we’ll be good soon. Nearing normal working weights at this point at least.

FortitudeRx
Travel Week

Week 25 - Day 3

Touch-and-Go Sumo w/ Belt/Straps:
4x6x455

SSB Box Squat:
5x300
5x335
5x390 - Left quad tendon pain

Plus accessory things

Then traveled to LA for 5 days and got in 2 workouts. Here’s the gist

Week 25 - Day 4

Incline Bench:
6x185
6x225
5x245

Chest-Supported DB Row
Cable Pushdowns
Cable Curls
Cable Low Row
Machine Dips

Week 26 - Day 1

Squat:
2x355
1x407

Sumo:
4x1x485 - Cluster singles

Belt Squat
Isometric Leg Extension
DB RDL

The left knee pain from the SSB box squat didn’t go away unfortunately and really limited me on squats here (plus the travel and not great sleep). Going to need to take squats easy and do rehab for a couple of weeks to keep that from becoming a bigger thing. Annoying since squats have been progressing well, but that’s just part of the game.

FortitudeRx
Week 26 - Day 2

Deficit Push-Ups with Hand Release (Shoulder Extension + Scapular Retraction):
15, 10
3x5 - Plyometrics

Paused Bench:
5x5x265

A1 | Lat Pulldown:
15x130
12x160
8x180
12x160

A2 | Incline DB Bench - Stretch Focus:
25x35s
25x40s
20x40s
15x40s

Barbell Facepull:
2x15x70

Forearms:
Behind-the-back barbell wrist flexion - 2x20x45
Barbell + Hanging KB wrister roller - 2 sets each wrist flexion and extension with 52 lbs

Prescription was up to 285 on the bench, but the pecs were feeling tight. Actual benching felt fine though, just kept it conservative. Shoulder is a little better too.