Oops forgot to log
Sat 15th june
Squat:
110 x 5
130 x 5
140 x 5
Front swuat:
110 x 3
120 x 4
122.5 x 4
125 x 4
Sumo dead:
110 x 3
122.5 x 5
127.5 x 5
132.5 x 5
Nordic curl:
4 x 12
Calves
Printable View
Oops forgot to log
Sat 15th june
Squat:
110 x 5
130 x 5
140 x 5
Front swuat:
110 x 3
120 x 4
122.5 x 4
125 x 4
Sumo dead:
110 x 3
122.5 x 5
127.5 x 5
132.5 x 5
Nordic curl:
4 x 12
Calves
Sunday 16th june
Pause Bench :
120 5 x 5
NG pullups:
+55 5 x 3
Total bw 143,morning bw 85
Incline:
110 x 4
115 x 4
120 x 4
Band lateral raize:
4 x 20 red
Band front raise
4 x 20 red
Cg preacher curl:
27.5 x 12 x 4
Hammer curl:
15 x 15 x 4
Rope tricep pushdown:
60 lbs - 4 x 15 + burnout on last
Heavy grips :
200lbs - 4 x 6
Back again, lol
Squats:
130 - 140 x 5, 2.5kg increments
145 - 155 x 3, 5 kg increments.
Think 155 x 3 is a wrap-less pb
Fsquat:
110-120 x 4, 2.5kg increments
Banded leg curls: 4 x 20
Db walking lunges: 15kg, 4 x 20
Single leg calf raises: 4 x 15
Upper 22nd
Cg bench:
100 - 110 x 8, 5kg increments
Left shoulder impinged as fk, need to deload and roll the hell out of my scapulae
NG lat pulldown:
190 - 230 lbs x 8 10 20 lbs increment
Closer grip incline :
100 - 110 x 6, 2.5 kg increments
Skullcrushers:
4 x 12 x 27.5
Lateral raise:
4 x 12 x 15
Cg preacher curl :
4 x 12 x 27.5-25
Hammer curl:
4 x 15 x 15
Deload week
Legs 1
Squat :
2 x 110 x 3
2 x 120 x 3
Front squat:
3 x 110 x 3
Sumo dead:
3 x 110 x 5
Hanging leg raise:
3 x 12
Side plank:
3 x 45s
Calf raises:
4 x 70 x 15
Had forgotten my password, we back
Running the Bridge 1.0 by BBM
[b]Week 1 - low stress[/b]
D1:
Belt sq - 110x5 @ 6, 115 x 5 @ 6, 120 x 5 @ 7.5
CG incline - 90 x 4 @ 7.5, 95 x 4 @ 8.5, 100 x 4 @ 9
SG dead - 70 x 7 @ 6, 80 x 7 @ 6.5, 90 x 7 @ 8.5
D2:
2ct beltless sq - 90 x 4 @ 7, 100 x 4 @ 7.5, 110 x 4 @ 9 pauses were a little short
Belt OHP - 60 x 5 @ 6, 65 x 5 @ 6.5, 70 x 5 @ 8
BB row - 70 x 8 @ <6, 77.5 x 8 @ 6.5, 85 x 8 @ 8,8
D3:
Belt dead - 130 x 5 @ 6, 137.5 x 5 @ 7, 145 x 5 @ 7.5
Bench - 100 x 5 @ < 6, 110 x 5 @ 6, 120 x 5 @ 7.5
3-0-3 sq - 70 x 8 @ 6.5, 80 x 8 @ 7.5, 85 x 8 @ 8
Doing ~2 GPP days a week something like this:
30s x 2 plank + 30s side plank x 3 sets
Calf work (standing & seated x 4 sets + burnouts)
Arm work for 7 mins
Back work - max pulls in 7 mins (6:55 for 70)
Cardio (incline walking) - 25 to 30 mins
2 days GPP
<-- had a bad virus -->
[b]Week 2 - mod stress[/b]
D1:
Belt sq - 110 x 5 @ 6.5, 115 x 5 @ 7.5, 120 x 5 @ 8, 8, 8.5
CG incline - 90 x 4 @ 6, 97.5 x 4 @ 7, 105 x 4 @ 8.5, 8.5
SG dead - 70 x 7 @ 6, 80 x 7 @ 6.5, 95 x 7 @ 7.5, 7.5
D2:
2ct beltless sq - 90 x 4 @ 7, 100 x 4 @ 8.5, 105 x 4 @ 9.5, 102.5 x 4 @ 9
Belt press - 60 x 5 @ 6, 65 x 5 @ 7, 70 x 5 @ 8.5, 8.5, 8, 8.5
BB row - 70 x 8 @ <6, 80 x 8 @ 7, 87.5 x 8 @ 8,7.5,8.5
D3:
Belt dead - 135 x 5 @ 6, 142.5 x 5 @ 6.5, 150 x 5 @ 7.5, 8, 7.5
Bench - 110 x 5 @ 6.5, 115 x 5 @ 7.5, 8.5, 8.5, 9, 10
Felt fatigued so no squats
1 day GPP
[b]Week 3 - mod stress[/b]
D1:
Belt sq - 115 x 5 @ <6, 122.5 x 5 @ 6.5, 127.5 x 5 @ 7.5, 7, 7.5
CG Incline - 92.5 x 4 @ 6, 102.5 x 4 @ 7, 110 x 4 @ 8, 8
SG dead - 85 x 7 @ 6.5, 100 x 7 @ 8, 110 x 8 @ 8.5, 9
D2:
2ct beltless sq - 90 x 4 @ 6, 100 x 4 @ 7.5, 110 x 4 @ 9.5, 9.5 (longer pauses)
Belt ohp - 60 x 5 @ <6, 67.5 x 5 @ 6, 72.5 x 5 @ 8.5, 8.5, 9, 8.5
BB row - 75 x 8 @ <6, 85 x 8 @ 7.5, 90 x 8 @ 8, 8.5, 8.5
D3:
Belt dead - 140 x 5 @ 6, 147.5 x 5 @ 7, 152.5 x 5 @ 7.5, 7.5, 7
Bench - 112.5 x 5 @ 6, 117.5 x 5 @ 6.5, 122.5 x 5 @ 9, 120 x 5 @ 8.5, 8.5, 9
10 breath sq - 4 sets @ 70 kg
2 days GPP + 3rd easier day (rear delt focus)
[b]Week 4 - high stress[/b]:
D1:
Squat w/ belt: 120 x 5 @ < 6, 125 x 5 @ 6, 130 x 5 @ 8,8,8,8.5
CG Incline: 100 x 4 @ 6.5, 105 x 4 @ 6.5, 112.5 x 4 @ 7.5, 8, 8
SG dead: 90 x 7 @ 6, 102.5 x 7 @ 7, 112.5 x 7 @ 8, 120 x 7 @ 8
D2:
2ct beltless pause sq: 95 x 4 @ 6.5, 102.5 x 4 @ 8, 110 x 4 @ 9.5, 9, 8.5
Press w/ belt: 65 x 5 @ 6, 70 x 5 @ 8, 72.5 x 5 @ 9.5, 9.5, 9, 9
BB row: 80 x 6 @ 6, 85 x 8 @ 7, 90 x 8 @ 8, 8, 8, 8
D3:
Dead w/ belt: 145 x 5 @ < 6, 150 x 5 @ 6.5, 155 x 5 @ 7, 7, 7.5
Bench: 110 x 5 @ 6, 115 x 5 @ 7.5, 120 x 5 @ 8.5, 8, 9, 4 + 1
10 breath pause sq: 70 x 1 x 3, 90 x 1, 80 x 1
[b]Week 5 - mod stress[/b]:
D1:
Squat w/ belt: 120 x 4 @ 6, 130 x 4 @ 7, 135 x 4 @ 8, 7.5, 8
Bench 3ct: 100 x 4 @ 6.5, 107.5 x 4 @ 7.5, 115 x 4 @ 8.5, 9
Dead w/o belt 1ct: 110 x 4 @ < 6, 130 x 4 @ 8, 140 x 4 @ 9, 9.5
D2:
Pin squat: 90 x 4 @ 7, 100 x 4 @ 8, 110 x 4 @ 8, 9
Press w/ belt: 70 x 4 @ 7, 72.5 x 4 @ 7.5, 75 x 4 @ 9, 9, 9, 9
BB row: 80 x 8 @ 7, 85 x 8 @ 7, 92.5 x 8 @ 8, 8, 9, 9
D3:
Dead w/ belt: 150 x 4 @ 6, 155 x 4 @ 7.5, 160 x 4 @ 8.5, 8, 8
Bench: 112.5 x 4 @ 6, 117.5 x 4 @ 7, 122.5 x 4 @ 7.5, 7.5, 7, 7
Breathing pause sq: 70 x 1 x 2, 80 x 1, 90 x 1
Squat w/o belt: 100 x 6 @ 6.5, 110 x 6 @ 8, 112.5 x 6 @ 8.5, 8
[b]Week 6 - mod stress[/b]:
D1:
Squat w/ belt: 150 x 1 @ 7.5, 140 x 4 @ 8.5, 8, 8.5
3ct pause bench: 110 x 3 @ 7, 115 x 3 @ 8, 120 x 3 @ 9, 9
2ct dead w/o belt: 120 x 4 @ 7, 127.5 x 4 @ 7.5, 135 x 4 @ 8.5, 8.5
D2:
2ct pause squat w/o belt: 110 x 3 @ 7.5, 112.5 x 3 @ 8, 115 x 3 @ 8.5, 8.5, 9
Press w/ belt: 85 x 1 @ 8.5, 75 x 4 @ 8, 8, 7.5, 8.5
BB row: 80 x 6 @ < 6, 90 x 6 @ 6, 100 x 6 @ 8, 8, 8, 8
D3:
Dead w/ belt: 185 x 1 @ 8, 162.5 x 4 @ 8, 8, 8.5
Bench: 135 x 1 @ 7, 125 x 4 @ 7.5, 8, 7.5, 8
Breathing pause sq: 70 x 1 x 3, 80 x 1, 90 x 1
Beltless squat: 70 x 6, 80 x 6, 90 x 6
Top dead single was double overhand, so it's nice to see my grip work is paying off.
Would like 200kg DOH in my next 12 week block, as well as to close the HG300 again (<1cm away on right hand).
May start incorporating a bit more hook grip into my training, to see if that changes things (maybe on the last set).
[b]Week 7[/b]
D1:
Squat w/belt: 155 x 1 @ 8, 145 x 3 @ 8, 8, 8.5, 8.5
3ct pause bench: 112.5 x 3 @ 6.5, 115 x 3 @ 7.5, 120 x 3 @ 9, 9, 8.5
2ct pause dead: 130 x 3 @ 7.5, 135 x 3 @ 8, 140 x 3 @ 8.5, 9
D2:
2ct pause squat: 110 x 3 @ 8.5, 112.5 x 3 @ 8, 115 x 3 @ 9, 8.5, 9, 9
OHP w/ belt: 87.5 x 1 @ 8, 80 x 3 @ 9, 9.5, 9.5, 10
BB row: 92.5 x 6 @ 6, 97.5 x 6 @ 7, 102.5 x 6 @ 8, 8.5, 8, 8
D3:
Deadlift w/ belt: 190 x 1 @ 8, 170 x 3 @ 8, 7.5, 8, 7.5
Bench: 140 x 1 @ 7.5, 130 x 3 @ 8, 8, 8, 8.5
Beltless squat: 110 x 6 @ 6, 115 x 6 @ 7.5, 120 x 6 @ 8.5, 9, 9.5
The top single was double overhand, nice to see grip training is working - 200 kg definitely within reach.
Estimated 1RM progression:
Bench: 151 (130 x 4 @ 9) -> 154 (140 x 1 @ 7.5) [b] + 3 KG (6lb) [/b]
OHP: 81 (70 x 5 @ 10) -> 95 (87.5 x 1 @ 8) [b] + 14 KG (30 lbs) [/b]
Squat: 153 (135 x 3 @ 8.5) -> 168 (155 x 1 @ 8) [b] + 15 KG (33 lbs) [/b] .. disappointing
Deadlift: 181 (145 x 5 @ 7.5) -> 207 (190 x 1 @ 8) [b] + 26 KG (57 lbs) [/b]
eTotal: 485 -> 529 [b] + 44 KG (97lb) [/b]
Bodyweight: ~91 -> 88 KG (200 -> 194 lbs)
Pretty pleased with the progress, given that it was only a 7 week block and just getting back into training properly for strength.
Bench suffered initially from the drop in volume, and squat + deadlift were really getting back into the technique over these weeks.
OHP increased a lot since I've been stronger than this before and just haven't trained it in a while.
Squats didn't increase as much because I was having back issues squatting on D3 after deadlifts, so missed out on some volume.
Moving onto Alan Thrall's 12 week program next, where I'll make adjustments as required - higher volume should help drive progress.
Can hopefully get into the 220/180/160 range by June when that finishes up, then will re-evaluate (since moving jobs & locations in July).
Doing the 'untamed method'
[b]Week 1[/b]:
D1:
Squat: 110 x 8 @ <6, 115 x 8 @ 6.5, 120 x 8 @ 7.5, 110 x 8 @ <6
Bench: 100 x 8 @ <6, 110 x 8 @ 6, 115 x 8 @ 8.5, 100 x 8 @ 8
Pin press myo: 40 x 15 + 5x5
D2:
Deadlifts: 140 x 6 @ 6, 145 x 6 @ 6.5, 150 x 6 @ 6, 130 x 8 @ tired
3ct bench: 60 x 10 @ 6.5, 70 x 10 @ 7.5, 80 x 10 @ 9, 60 x 10 @ pain
Oly box squat myo: 110 x 15 + 5x5
D3:
front squat w/o belt: 70 x 10, 80 x 10, 90 x 10, 80 x 6 + 6
Slingshot bench: 100 x 10 @ 7, 105 x 10 @ 8.5, 110 x 10 @ 9, 100 x 10 @ 6
Incline DB myo: 27.5 x 15 + 5,4,3
D4:
RDL: 100 x 10 @ 6, 105 x 10 @ 6.5, 110 x 10 @ 7
High incline CG: 70 x 10 @ 6, 80 x 10 @ 8, 85 x 10 @ 8, 80 x 10 @ 6.5
Sup lat pulldown myo: 170 lbs x 15 + 5x5
[b]Week 2[/b]:
D1:
Squat: 115 x 8 @ 6, 120 x 8 @ 6.5, 125 x 8 @ 6, 115 x 16 @ 6 ? (could've done 20)
Bench: 105 x 8 @ 7.5, 112.5 x 8 @ 7, 117.5 x 8 @ 8, 105 x 8 x 2
Half-ROM press myo: 40 x x 15 + 5x5
D2:
Deadlift: 142.5 x 6 @ 6, 147.5 x 6 @ 6, 152.5 x 6 @ 6, 140 x 8 @ 6, 7.5
3ct bench: 90 x 6 @ 7, 95 x6 @ 8, 100 x 6 @ 8.5, 90 x 6 @ 8
Oly box squat myo: 112.5 x 15 + 5x5
D3:
Beltless squat: 100 x 10 @ 6, 107.5 x 10 @ 8, 115 x 10 @ 8.5, 102.5 x 10 @ 7,
CG Slingshot: 92.5 x 10 @ 7, 95 x 10 @ 8, 100 x 10 @ 8.5
DB incline myo: 25 x 16 + 5x5
D4:
SGDL: 70 x 10 @ 6, 80 x 10 @ 6, 90 x 10 @ 8, 75 x 10 @ ?
High incline CG: 72.5 x 10 @ 6, 82.5 x 10 @ 6.5, 87.5 x 10 @ 8.5, 80 x 10 @ 8
Sup lat pulldown myo: 175 lbs x 15 + 5x5
[b]Week 3[/b]:
D1:
Squat: 120 x 8 @ 6, 127.5 x 8 @ 7, 135 x 8 @ 7, 125 x 8 x 2
Bench: 107.5 x 8 @ 6, 115 x 8 @ 8, 120 x 8 @ 8.5, 105 x 8 x 2
Half-Rom press myo: 42.5 x 15 + 5x5
D2:
Deadlift: 145 x 6 : ?, 152.5 x 6 @ 6, 160 x 6 @ 7.5, 132.5 x 6 x 3
3ct bench: 92.5 x 6 @ 6, 97.5 x 6 @ 6.5, 102.5 x 6 @ 8, 90 x 6 x 2
Oly box squat myo: 115 x 15 + 5x5
D3:
Beltless squat: 105 x 10 @ 6, 112.5 x 10 @ 8, 117.5 x 10 @ 8, 105 x 10 @ 8
CG Slingshot: 100 x 10 @ 6, 105 x 10 @ 6.5, 110 x 10 @ 8, 100 x 10 @ 6
Rotating db incline myo: 22.5 x 15 + 5x5
D4:
SGDL: 75 x 10 @ 6, 85 x 10 @ 7, 95 x 10 @ 7.5, 80 x 10 @ 7
High incline CG: 80 x 10 @ 6, 85 x 10 @ 7.5, 90 x 10 @ 9, 80 x 10 @ 6.5
Sup lat pulldown myo: 180 lbs x 15 + 5x5
Mon - Wed - Fri grip work (high intensity - grippers - low intensity)
Mon - Fri shrugs
Adding ab wheel and side planks submaximally to warm-ups from now
Squat progressing nicely, bench & deadlift need a little work..
[b]Week 4[/b]:
D1:
Squat: 140 x 6 @ 7, 145 x 6 @ 7, 150 x 6 @ 7, 130 x 6 x 2. First day in sleeves again.
Bench: 125 x 6 @ 9, 8, 9. 107.5 x 9 x 2. Need to fix scapula.
OHP: Amrap 6min: 26 reps @ 60
D2:
Deadlifts: 157.5 x 6 @ 6, 165 x 6 @ 8, 170 x 6 @ 8, 142.5 x 3 x 6.
1ct spoto: 90 x 8 @ 6.5, 100 x 8 @ 9, 102.5 x 8 @ 8.5, 90 x 3 x 8.
Oly box squat: 6 min amrap - 50 reps @ 120
D3:
2ct pause sq: 90 x 8 @ 6, 100 x 8 @ 7.5, 100 x 8 @ 10, 90 x 2 x 8
CG Slingshot: 100 x 8 @ several sets. scapula really bugging me, bench completely uneven.
Seated DB press: 6 min amrap - 50 reps @ 15
D4:
Stiff leg: 110 x 8 @ 6, 120 x 8 @ 7, 130 x 8 @ 8
CG incline: 90 x 8 @ 6.5, 95 x 8 @ 8, 97.5 x 8 @ 10, 90 x 2 x 8.
Sup lat pulldown: 150 lbs x 4 x 12.
Good squat + dead, really bad bench. Also think I've strained a muscle in or fractured one of my fingers.
[b]Week 5[/b]
D1:
Squat: 142.5 x 6 @ 6, 150 x 6 @ 6.5, 155 x 6 @ 7, 140 x 3 x 6 (no sleeves on backoffs)
Bench: 122.5 x 6 @ 10, 110 x 5 x 6 :(
Savickas press: 3 x 12 w/ 20
BB row: 4 x 10 w/ 90
Facepull: 4 x 12 green
D2:
Deadlifts: 162.5 x 6 @ 7, 167.5 x 6 @ 8, 172.5 x 6 @ 8.5, 145 x 3 x 6
1ct spoto: 92.5 x 8 @ 7.5, 95 x 5 @ 7.5, 97.5 x 8 @ 9, 92.5 x 2 x 8
Oly box squat w/o belt: 110 x 5, 120 x 5, 130 x 5, 140 x 5
Facepulls: 4 x 12 green
Leg curls: 4 x 20 purple + light green
Tricep pushdowns: 90lbs x 4 x 8
D3:
2ct squat w/o belt: 95 x 8 @ 7, 100 x 8 @ 7.5, 105 x 8 @ 9, 95 x 2 x 8
Floor press: 70 x 8 @ 7, 75 x 8 @ 7.5, 80 x 8 @ 8.5 - first day attempting so no backoffs
NG seated press: 2 sets x shoulder snapp
D4:
Stiff leg deadlifts w/o belt: 117.5 x 8 @ 7.5, 122.5 x 8 @ 8, 127.5 x 8 @ 8.5, 115 x 2 x 8
CG Incline: 92.5 x 8 @ 6.5, 97.5 x 8 @ 8.5, 100 x 8 @ 8.5, 92.5 x 2 x 8
Savickas press: 20 x 8, 25 x 8, 27.5 x 8, 30 x 8
BB row: 4 x 15 w/ 70, misc biceps
Bad 2 weeks for bench, but shoulder is starting to feel better - need to work on that imbalance. If performance doesn't start to trend back up soon I'll switch to incline.
Got some knee pain from the knee sleeves too and my finger seems to be torn. Next week is low stress so coming at a good time.
[b]Week 6[/b]
D1:
Squat: 140 x 6 @ 6, 145 x 6 @ 7.5, 150 x 6 @ 8
Bench: 112.5 x 6 @ 7, 115 x 6 @ 9, 117.5 x 6 @ 8.5
Savickas Press: 20, 22.5, 25 x 12
D2:
Deadlift: 150, 155, 160 x 5
1ct spoto: 90 x 8 @ 7, 95 x 8 @ 9.5, 90 x 8
Squats: 70 x 3 x 3
D3:
2ct squat w/o belt: 90 x 8 @ 6, 95 x 8 @ 6.5, 100 x 8 @ 6.5
Floor press: 80 x 8 @ 7, 82.5 x 8 @ 6, 85 x 8 @ 7
NG seated db press: 22.5 3 x 6
D4:
Deadlifts w/o belt: 130 3 x 3
CG inlcine: 70 x 3 x 8 elbows in
Savickas press: 20,25,30,35 x 8
[b]Week 7[/b]
D1:
Squat: 157.5 x 1, 170 x 1 @ 7.5, 132.5 x 6 x 5 (6 sets of 5)
Bench: 130 x 1 @ 7, 110 x 6 x 5 (6 sets of 5)
NG pullups: 30 x 4 x 5 (4 sets of 5)
Seated press: 40 x 7, 45 x 7, 47.5 x 7
D2:
Deadlifts: 185 x 1 @ 7, 145 x 6 x 5
3ct pause bench: 90 x 5, 92.5 x 5, 95 x 5
3ct tempo squat: 70 x 7 @ 6, 80 x 7 @ 7, 90 x 8 @ 7.5, 7.5
Accessories: leg curls, shrugs, scap retractions, hammer curls
D3:
2ct squat w/o belt: 110 x 5 @ 6, 115 x 5 @ 6.5, 120 x 5 @ 8, 110 x 5
Floor press: 100 x 5 @ 7, 105 x 5 @ 8.5, 110 x 5 @ 8, 100 x 5
OHP: 50 x 7 @ 7, 55 x 7 @ 7, 60 x 7 @ 7, 7
D4:
2in deficit dead w/o belt: 130 x 5 @ 6, 137.5 x 5 @ 7, 145 x 5 @ 7.5, 130 x 5
CG Incline: 80 x 5 @ 7, 82.5 x 5 @ 7.5, 85 x 5 @ 8, 80 x 5
BB row: 80 x 7 @ 6, 87.5 x 7 @ 6, 95 x 7 @ 7.5, 8
Accesories: shrugs
[b]Week 8[/b]
D1:
Squat: 172.5 x 1 @ 7, 140 x 6 x 5
Bench: 135 x 1 @ 6.5, 112.5 x 6 x 5
Seated Press: 42.5 x 7, 45 x 7, 47.5 x 2 x 7
NG Pullups: 32.5 x 4 x 5
D2:
Deadlift: 192.5 x 1 @ 8, 150 x 6 x 5
3ct pause bench: 92.5 x 5 @ 7, 97.5 x 5 @ 7, 100 x 5 @ 8, 90 x 2 x 5
3ct tempo squat: 80 x 7 @ 6, 90 x 7 @ 7, 100 x 7 @ 7, 7
[i]Accessories: 4 x 15 leg curl, wrist curls & forearm extensor[/i]
D3:
2ct squat w/o belt: 115 x 5 @ 7, 120 x 5 @ 7.5, 125 x 5 @ 8, 112.5 x 2 x 5
Floor press: 102.5 x 5 @ 6, 107.5 x 5 @ 7, 112.5 x 5 @ 9.5, 100 x 2 x 5
Ohp: 52.5 x 7 @ 6, 57.5 x 5 @ 9, 60 x 7 @ 9.5,9.5
[i]Accessories: facepulls 4 x 20, back extension things 4 x 12, hammers 4 x 12[/i]
D4:
2in deficit deads w/o belt: 140 x 5 @ 7, 145 x 5 @ 8, 150 x 5 @ 8.5, 135 x 2 x 5
CG incline: 82.5 x 5 @ 6.5, 85 x 5 @ 7.5, 87.5 x 5 @ 8, 82.5 x 2 x 5
BB row: 82.5 x 7 @ 7.5, 90 x 7 @ 8, 97.5 x 7 @ body English x 2 + dropset
[i]Accessories: band pullaparts 4 x20, shrugs 4 x 12 @ 80[/i]
GPP:
Calves, 210lb x 8 sup. pulldown, core.
[b]Week 9[/b]
D1:
Squat: 180 x 1 @ 8 knee tendinitis :(
Bench: 137.5 x 1 @ 8, 112.5 x 5 x 5
Z press: 20 x 12, 25 x 12, 30 x 12
D2:
Deadlifts: 195 x 1 @ 7.5, 160 x 5 x 5
3ct pause bench: 95 x 5 @ 7, 100 x 5 @ 7.5, 102.5 x 5 @ 8, 92.5 x 2 x 5
3ct tempo squat: 85, 95, 105 x 7 - sit into squat (straight bar path over midfoot with chest up)
NG pullups: 35 x 4 x 5 making up volume
Accessories: 4 x 20 leg curl, 3 x 8 tri pushdown @ 100lbz
D3:
Squat: 145 x 6 x 5 making up volume
Floor press: 105 x 5 @ 7.5, 110 x 5 @ 8, 115 x 5 @ 9.5/10, 102.5 x 2 x 5
Ohp: 50, 52.5, 55 (2 sets) x 7 represents fatigue?
Accessories: shrugs 3x20, reverse curls & hammers
D4:
2ct squat: 120 x 5 @ 8, 125 x 5 @ 9, 127.5 x 5 @ 9.5, 115 x 2 x 5 glutes, push back and up (keep thoracic extension) on ascent - don't finish on toes.
2in deficit deadlift: 145 x 5 @ 7.5, 150 x 5 @ 8, 155 x 5 @ 8.5, 137.5 x 2 x 5. Need to keep bracing throughout lift, push through glutes & try to keep spine straight.
CG incline: 80 x 2 x 5, 82.5 x 2 x 5, 85 x 2 x 5
Accessories: shrugs 4 x 8 (slow), hammer curls 4 x 12, band pullaparts 4 x 20
Finished untamed method, estimated 1RM progression:
Bench: 154/340 -> 165/364 + [b]11kg/24lbs[/b]
Squat: 168/370 -> 195/430 + [b]27kg/60lbs[/b] week 9 lift - most heavily impacted by injury
Deadlift: 207/456 -> 232/511 + [b]25kg/55lbs[/b]
eTotal: 529 (1166) -> 592 (1305) + 63 KG (139lb)
Not too bad - happy to break 1300lbs. Deadlift hampered by having a broken finger, squat hampered by having knee tendonitis.
Still working through the knee pain - have started squatting without olympic shoes and it seems to help. Hopefully I'll be back to these numbers within the next cycle.
Next steps - washout week then a developmental block w/ linear periodization, starting at 12 reps and working downwards. More weakpoint targeting.
Want to play more about with OHP, incline press, front squat & sumo deadlift - higher exercise variation in the short term will address this.
Would need 627 kg total for a 400 wilks (2020 stretch goal), representing something like:
Bench: 170 kg (+5)
Squat: 210 kg (+15)
Deadlift: 247.5 kg (+15)
Finished another cycle of untamed method.
Bench e1RM up to [b]175/385[/b].
Went from 130 x 7 @ 9 - > 135 x 8 @9.5.
Went from 145 x 3 @ 9 - > 150 x 3 @8-8.5
BW is around 90K so really happy with how close that is to a theoretical 2XBW, especially with gorilla arms like mine.
Squat and dead just regressed due persistent knee tendinitis and back pain. Best single I managed on squat was 165 and 200 x 3 on dead. Pretty disappointing.
Going to go for more moderate volume and loading on both this time and see if it helps.
For Bench, I'm just going to focus again on close grip and more weak point work (shoulders, probably). Less long pause bench as it ruins my shoulders. Going to do singles throughout instead of bringing them in week 6. Will bring in some supramax holds/slingshot towards end, bar felt heavier than I'd like.