Meso 5/Block 1/Week 1/Lower 2 (M Stress)
RDL's x 5 @ 8:
315 @ easy
365 @ 7
415 @ 8
390 @ 7.5
390 @ 8
Pause Squats:
Had a pop in my neck/spine...this is not good. Could not do anything else.
Meso 5/Block 1/Week 2*/Lower 1 (M Stress)
*Calling this week 2 because I didn't lift once over break. I have changed my routine around a little so that I can get 4 solid development weeks after coming off these injuries.
Squat w/belt:
3 x 2 x 420 @ 7-8
2 x 2 x 380 @ 7-8
2 x 10 x 330
Speed Deads:
3 x 2 x 405 on deficit
3 x 2 x 405 flat
Tried some abs but was hurting so bad. When I travel, I think it's a combination of poor diet, sleep, sleeping conditions, and boozing, I get this annoying pain in my legs. Can't describe it, but it doesn't go away for a few days.
Meso 5/Block 1/Week 2*/Upper 1 (M Stress)
Bench x 3 @ 8ish w/6.35%:
275 @ easy
315 @ 8
315 @ 8.5
295 @ 7.5
295 @ 8.5
Floor Press (52 lb chain) x 3 @ 8ish w/5%:
240 @ easy
270 @ 7
270 @ 8
255 @ 7.5
255 @ 8
Pullups:
5 x 8, 8, 8, 6, 6 x bw
One-Arm Machine Pullovers:
2 x 8 x 35
JM Press:
4 x 8 x 115, 145, 165, 165
lower body stretching
Meso 5/Block 1/Week 3/Lower 1 (M Stress)
Squat x 2 @ 8 w/5.32%:
420 @ 6
470 @ 7
470 @ 8
445 @ 7
445 @ 7.5
445 @ 7.5
1 x 10 x 330
Speedy Deficit Deads:
6 x 2 x 405
Speedy Deads:
2 x 2 x 405
GHR's:
4 x 6 x BW
Decline Abs:
4 x 6 x 25
Still not back up to where I should be, but form felt awesome and besides being winded like a mofo it was solid session.
Meso 5/Block 1/Week 3/Upper 1 (M Stress)
Bench x 3 @ 8 w/6.35%:
275 @ 6
315 @ 7
315 @ 7.5
315 @ 8
295 @ 7
295 @ 7.5
295 @ 8.5 (shorter rest period)
Floor Press (52 lb chain) x 3 @ 8 w/6.5%ish:
225 @ 7
245 @ 7.5
245 @ 7.5
245 @ 8
225 @ 7
225 @ 9 (shorter rest period)
I tripled up my chain instead of doubling it. This took me like 15 min and probably only resulted in an increase of 5 lbs through the movement. I have another idea in mind to get use of the full length (quadrupling and/or elevating my "floor") but we will see.
Pullups:
6 x 8 x bw
JM Press:
4 x 8 x 115, 145, 185, 185
Solid. Should be back to full strength on upper work in 2 weeks.
Meso 5/Block 1/Week 3/Lower 2 (M Stress)
RDL x 3 @ 8:
405 @ 7
455 @ 8
425 @ 7
425 @ 7
425 x 10 @ 10 lol
That was it. Back was too pumped and had to get ready for a date. Contraband was decent, then had to pee in an awkward cup while driving home up a mountain.
Meso 5/Block 1/Week 3/Upper 2 (M Stress)
Pause Bench x 2 @ 9 w/5.71%:
275 @ 6
315 @ 7
335 @ 8
350 @ 9
335 @ 9
CGBP x 4 @ 9:
255 @ easy
275 @ 8
285 @ 8.5
265 @ 8
265 @ 9
DB Shoulder Press:
4 x 8 x 60, 70, 65, 60's
Front Raises:
3 x 8 x 30, 35, 35's
Couple sets bent rows, lots of stretching and foam rolling. Thought about squatting because I didn't the other day, but since it is a lower stress week and I want to hit it hard next week, decided to wait.
Pause on bench is a 3 second, probably like 2*meet pause or so. I was very happy with this and forearms felt fine.
Meso 5/Block 1/Week 4/Lower 1 (M Stress)
Squats x 4 @ 9 w/9.8%:
420 @ 7
470 @ 8
510 @ 9.5 (form went off, they were tough regardless)
460 @ 8.5
460 @ 8.5 (wasn't paying much attention to difficulty, stopped here though since I went up to 9.5 and this was around a 8.5)
Deficit Deads x 2 (4" deficit or so):
365 @ easy
415 @ 7
415 @ 7
415 @ 7
415 @ 7
435 @ 7
455 @ 7.5
495 @ 7.5
545 @ 9
So in the RTS manual a volume day he mentions is, "8 x 2 @ 6-7, work up to 1 x 2 @ 8-9". Applying fatigue % to this can get confusing, but if I call the 495 an 8 and say that I'm working up to an 8, then do a set @ 9, this equates to a 5% fatigue. Since I went from 7.5 to 9, I will call this 7.5%.
GHR's:
4 x 7 x bw
Decline Abs:
4 x 7 x 35
Really solid workout. Squats aren't quite up to where they were before injuries/time off. I was up to 470 x 8 and 510 x 5. Deads felt great. Not sure what else.
Meso 5/Block 1/Week 4/Upper 1 (M Stress) (1-18-12)
Bench x 4 @ 8:
275 @ 7
315 @ 8.5
285 @ 7
285 @ 7
My forearms hurt so bad I quit for the day. Most likely caused by putting too much weight on my hands doing heavy squats the other day. Still hurts today.
Meso 5/Block 1/Week 5/Lower 1 (M-H Stress) (1-23-12)
Squat...
420 x 3
480 x 8 @ 9 (maybe even had 2 reps left, previous best was 470 x 8, 490 x 6. By the end I was purple, nose bleeding, fell down...love squats)
2 x 8 x 420
Speedy Deads x 2:
2 sets 405
4 sets 455
1 set 495 that went pretty quick
1 set 525 that was nearly a grinder...maybe @ 9. Was dissappoint but I had done a lot and was rushing.
GHR's:
4 x 8 x BW
Meso 5/Block 1/Week 5/Lower 2 (M Stress) (1-26-12)
RDL x 3 @ 8 w/9.68%:
315 @ easy
365 @ 7
415 @ 7.5
465 @ 8
420 @ 7.5
420 @ 7.5
420 @ 7.5
420 @ 8
These were from about 3" off the ground. Felt solid but I could tell I was weak from being sore.
Pause Squat x 2...
4 sets of moderate weight, forearm was killing though and I really want to get some kind of upper back, shoulder, and tricep work in tomorrow so I said F it. Soooooo sore (inner thighs) from 8 rep squats that these weren't doing much anyways. Good to get some movement in though.
Meso 5/Block 2/Week 1/Lower 1 (M Stress) (1-30-12)
Calling this block 2. I think I'll do some things differently...focus on form, programming, accessory work, injury prevention, etc. Might re start ed coan bench.
Squat:
3 x 3 x 420, 510, 470
Wrist wraps were covered in oil so I was slippery. The bar kept falling down my ****ing back and I'm not sure why. This is something I must work on as it causes me to lean forward in the hole, making the 510 at least one rpe tougher than it should have been.
4" Deficit Deads:
2 x 2 x 405
4 x 2 x 455
1 x 2 x 565
Really solid off floor, lockouts were tough though.
GHR's:
3 x 6 x BW
Decline Abs:
3 x 6 x 25
2-2-12 Meso 5/Block 2/Week 1/Lower 2 (L Stress)
RDL from 3" x 2 @ 9:
455 @ 6
5 x 2 x 495 @ 7, 7, 7, 8, 9
Long Pause Squat x 2 @ 8-9 w/9.15%:
420 @ 7
470 @ 8.5
470 @ 9
430 @ 8
430 @ 8
430 @ 8
Was working on bar and hand position...still a work in progress. My one wrist wrap that got in the motor oil is ruined already...not stretch at all lol. These felt good and were about a second longer than my normal pause squats...just long enough for enough pressure to build in my face that I look like a purpleish tomato.
GHR's:
3 x 5 x BW (used less push off and started a little higher than normal making them grinders...liked it that way, will do again)
Decline Abs:
3 x 5 x 35