Week 2 Day 2
DL
165 x 3, 3, 3, 3
140 x 5, 5
Bench
105 x 3, 3, 3, 3
Squat
120 x 5, 5
DL felt heavy.
[youtube]NaV610kv3yc[/youtube]
[youtube]JOd7yJyw4Ek[/youtube]
Printable View
Week 2 Day 2
DL
165 x 3, 3, 3, 3
140 x 5, 5
Bench
105 x 3, 3, 3, 3
Squat
120 x 5, 5
DL felt heavy.
[youtube]NaV610kv3yc[/youtube]
[youtube]JOd7yJyw4Ek[/youtube]
Week 2 Day 3
Pause squat
145 x 3, 3, 3, 3, 3
Bench
95 x 4, 4, 4, 4, 4, 4
Bench feet up
100 x 4
105 x 4, 4
DL
135 x 5, 5, 5
At first felt heavy, but from third set of squats to the end of the session felt great.
[youtube]L6LqPXKEyqE[/youtube]
[youtube]6pMerJ1e31M[/youtube]
[youtube]CTnXHilIUmw[/youtube]
Week 2 Day 4
Pause DL
155 x 3, 3, 3, 3, 3
Bench T&G
95 x 12, 12
90 x 12
Spoto
90 x 7, 7
85 x 7, 7
RPE 10 on T&G every set f*kn wore me out. Spoto form suffered a bit as a result, touched my shirt on almost half the reps.
[youtube]7vPeOBxVzZg[/youtube]
[youtube]wqg_BhEQ_Ls[/youtube]
Week 3 Day 1
Squat
150 x 2, 2, 2, 2, 2
125 x 4, 4
Bench
110 x 2, 2, 2, 2, 2
95 x 4, 4
Chins
bw 86.2 x 10, 9, 10
Squat felt heavy. BTW this cycle all vids are the last set of each lift.
[youtube]msDNCuURyog[/youtube]
[youtube]Y-HsqeICdec[/youtube]
About time I poked my head in here.
The linear progress on your bench is ridiculous, but I'm not surprised when I see how solid your tech is
[QUOTE=WolfRose7;1613106131]About time I poked my head in here.
The linear progress on your bench is ridiculous, but I'm not surprised when I see how solid your tech is[/QUOTE]
Thanks, it has good days and bad days. I've only trained BB bench for about 16 months, so I could still be squeezing out some nooby neuro gains from it. Prior to that I used DBs and the HS iso lat bench machine, which did build some muscle.
Where's your training log?
[QUOTE=ECGordyn;1613278691]Thanks, it has good days and bad days. I've only trained BB bench for about 16 months, so I could still be squeezing out some nooby neuro gains from it. Prior to that I used DBs and the HS iso lat bench machine, which did build some muscle.
Where's your training log?[/QUOTE]
Oh it's hiding haha
[url]https://www.exodus-strength.com/forum/viewtopic.php?f=5&t=3596[/url]
Week 3 Day 2
DL
170 x 2, 2, 2, 2, 2
145 x 4, 4
Bench
112 x 3, 3, 3
Squat
125 x 5, 5
[youtube]1S6Epd5YqD8[/youtube]
[youtube]P7l8og3xoIw[/youtube]
[QUOTE=WolfRose7;1613307511]Oh it's hiding haha
[url]https://www.exodus-strength.com/forum/viewtopic.php?f=5&t=3596[/url][/QUOTE]
Exposed! Haha, cool I'll have a longer read later. I've been to that Exodus forum a bit, it's pretty good.
One thing I can see with that bench now, I think if you flared elbows harder and shoved the bar up your torso as you press from the pause you'd get more pop and maybe even drop an Rpe or more.
[QUOTE=WolfRose7;1613309161]One thing I can see with that bench now, I think if you flared elbows harder and shoved the bar up your torso as you press from the pause you'd get more pop and maybe even drop an Rpe or more.[/QUOTE]
Nice, thanks I'll try that. I think my barpath is mostly on track, up towards the chin as soon as possible, but if flaring more could tweak that then I'll experiment.
Week 3 Day 3
Pause squat
142 x 5, 5, 5
140 x 5
Bench
100 x 3, 3, 3, 3, 3, 3
Bench feet up
107 x 3, 3, 3, 3
DL
140 x 5, 5
All went pretty good. Trying to get hips lower for more quad drive in DL. A work in progress.
[youtube]cIAIBYIyh8o[/youtube]
[youtube]jS6e6alR7hE[/youtube]
[youtube]pMco4eSFUnI[/youtube]
Week 3 Day 4
Pause DL
150 x 5, 5, 5, 5
Bench T&G
107 x 7, 7
102 x 7
100 x 7
Spoto
95 x 6
97 x 6, 6, 6
100 x 6
Felt a bit low energy during T&G, had to drink a shake to pick things up a notch. Happy to get that hundo Spoto even if it was only 1 set. That's a sneaky lift. 5th rep moved smooth and then 6th got thick, RPE 10.
[youtube]IN0nq6r8cLk[/youtube]
[youtube]48axeBGpYfI[/youtube]
Week 4 Day 1
Squat
150 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
110 x 3, 3, 3, 3, 3
100 x 4, 4, 4
Chins
bw 86.7 x 10, 10, 5
All felt pretty good.
[youtube]XzANoQjL6XI[/youtube]
[youtube]0gMP7uHaZPg[/youtube]
Week 4 Day 2
DL
170 x 3, 3, 3, 3
150 x 4, 4, 4
Bench
110 x 4, 4
105 x 4
102 x 4
Squat
130 x 4, 4
Felt tired after DL. 2 days in a row.
[youtube]2sZdptxwNWU[/youtube]
[youtube]I0IDY1lDo-w[/youtube]
Heavy comp bench, on back to back days.
And you added a rep, and made it look easier...
It's working for you it seems but multiple comp lift sessions in one week is the one thing I don't like about Bryce's programming
[QUOTE=WolfRose7;1613884071]Heavy comp bench, on back to back days.
And you added a rep, and made it look easier...
It's working for you it seems but multiple comp lift sessions in one week is the one thing I don't like about Bryce's programming[/QUOTE]
Hell, you're right. Thought I did 112 yesterday.
See, I like that aspect of the program because of all the technique practice. Too much time away and I get rusty fast. Today was supposed to be long pause bench at lighter weight, so I guess I was a little greedy, but let it be.
[QUOTE=ECGordyn;1613884511]Hell, you're right. Thought I did 112 yesterday.
See, I like that aspect of the program because of all the technique practice. Too much time away and I get rusty fast. Today was supposed to be long pause bench at lighter weight, so I guess I was a little greedy, but let it be.[/QUOTE]
Can't say anything, took a heavy comp single on my 510 tempo day xD
Week 4 Day 3
Pause squat
155 x 2, 2, 2, 2
Bench
90 x 5, 5, 5, 5, 5, 5
Bench feet up
107 x 4, 4, 4
105 x 4
DL
150 x 4, 4
Pause squats rock, up 10 kg from last cycle. Started feeling tired after bench.
[youtube]Rq6vrlZDJiY[/youtube]
[youtube]TwskMiBTRLU[/youtube]
you are definitely not getting enough leg drive in your comp if feet up is that close, that's only a 3% difference.
[QUOTE=WolfRose7;1614079901]you are definitely not getting enough leg drive in your comp if feet up is that close, that's only a 3% difference.[/QUOTE]
Feet up is T&G, but you may be right. I use what Tietz calls "tension leg drive" where I focus on keeping tension throughout for high stability and control.
What's the typical difference between comp. and feet up or Larsen?
[youtube]E5elRNGeioU[/youtube]
Week 4 Day 4
Pause DL
170 x 2, 2, 2, 2
Bench T&G
112 x 5
115 x 5, 5
110 x 5
Spoto
90 x 10, 10, 10, 10
Thought I'd have to drop the weight on Spoto but it all came through. This finishes the volume block.
[youtube]0_p0tQIUHWw[/youtube]
[youtube]ZPtsihqQpNs[/youtube]
[youtube]7mSZ3BZYZwg[/youtube]
[QUOTE=ECGordyn;1614134071]Feet up is T&G, but you may be right. I use what Tietz calls "tension leg drive" where I focus on keeping tension throughout for high stability and control.
What's the typical difference between comp. and feet up or Larsen?
[youtube]E5elRNGeioU[/youtube][/QUOTE]
I'm not sure what would be typical tbf, looking at old logs mine used to be about 5-8% weaker, but I think that was a stricter larsen rather than feet on bench maybe.
I'll be doing feet up in a few weeks when I start my next block so I guess we can compare then
Week 5 Day 1.1
Squat
165 x 3
120 x 5, 5, 5, 5, 5, 5
Squats today because I want to spread out the work from 2 days to 3 days: Sun., Mon., & Tuesday. Wed. is a long day for me at work and I don't want to feel trashed after heavy & volume days Mon. and Tues.
Anyway, today felt motivated to hit heavy squats, and it paid off. 165 x 3 smooth, compared to 167 x 1 rough 5 weeks ago, and 165 x 2 very rough 3 months ago. Progress is progress, including psychological and motivational progress. Made 2 changes: now I squat in socks, and widened stance 2 inches.
Today
[youtube]TfISO0TRt2A[/youtube]
5 weeks ago
[youtube]YEq4e2-G0bM[/youtube]
3 months ago
[youtube]ToejAqoCKwM[/youtube]
Hella Squat progress, what shoes were you in before?
[QUOTE=WolfRose7;1614352001]Hella Squat progress, what shoes were you in before?[/QUOTE]
Just some Nike trainers. Flat thin sole but enough squish to throw me off.
Thanks, I'll be super happy if I can finally break 4 plates this cycle. It's been a goal for 2 years.
[QUOTE=ECGordyn;1614352861]Just some Nike trainers. Flat thin sole but enough squish to throw me off.
Thanks, I'll be super happy if I can finally break 4 plates this cycle. It's been a goal for 2 years.[/QUOTE]
Be surprised if you haven't got it soon.
ah that makes sense, I use sabo deadlifts, eyeing up their new sabo pro's that look great but cant justify the price yet
[QUOTE=WolfRose7;1614354801]Be surprised if you haven't got it soon.
ah that makes sense, I use sabo deadlifts, eyeing up their new sabo pro's that look great but cant justify the price yet[/QUOTE]
Yeah I hear ya. I've got to justify international shipping + customs fees to get a lot of stuff here. There's SBD and Eleiko stuff available, Bench Fitness with powerlifting/strongman gear, and East West Fitness, but a lot of other quality gear has to be imported.
Week 5 Day 1.2
Bench
120 x 3
92 x 5, 5, 5, 5, 5, 5, 5
OHP
65 x 6
67 x 6
60 x 6
Platz squat
100 x 15
100 x 10
Good benching, smooth 120 x 3. I will definitely not be pushing OHP, it f*cks up my lumbar somehow, feels like a tight tweak. Trying out these Platz squats (per Candito) as an accessory. Program has high bar, I guess for more quad emphasis? I normally squat HB so I'll try the Platz and see how it goes. Need to keep knees closer together. I'd say 3x10-12 is a good rep scheme, 15 is a bit too much.
[youtube]qvx3UuPsC3Y[/youtube]
[youtube]vEhd4z8uHMo[/youtube]
[youtube]pJYkVjO1X2k[/youtube]
Week 5 Day 2
DL
180 x 3
140 x 5, 5, 5, 5, 5, 5
Bench
110 x 4, 4, 4
Tired today. Maybe that set of 15 squats yesterday wasn't such a good idea. Rest from lifting tomorrow.
[youtube]pRtnvj6cStk[/youtube]
[youtube]BrdqhrF5Rnw[/youtube]
Week 5 Day 3
Pause squat
155 x 3
Tempo squat 3.2.3
130 x 4, 4
CG bench
110 x 3, 3, 3
Feet up bench
110 x 5
105 x 5
Oh, man, tempo squats are hard. First time doing these. Amazing lift!
[youtube]bm_vzi2qJWM[/youtube]
[youtube]9daESHgS-ic[/youtube]
Wow that's weird, I threw in Platz squats 2 days ago to try as I'm programming them next block.
I dropped right down to 40kg and tempo'd them very slowly down and slightly up like a 503 ish to keep knees forward the whole time
[QUOTE=WolfRose7;1614871671]Wow that's weird, I threw in Platz squats 2 days ago to try as I'm programming them next block.
I dropped right down to 40kg and tempo'd them very slowly down and slightly up like a 503 ish to keep knees forward the whole time[/QUOTE]
Do you find the higher reps or the lower reps work better? I got gassed from just those 2 sets of 15 & 10, but then I rarely do high reps. Had doms in the teardrop muscle, which I never felt before.
Week 5 Day 4
Pause DL
165 x 3
150 x 5, 5, 5
Bench T&G
110 x 5, 5, 5, 5
Wasn't feeling strong today.
[youtube]zkQEthxvM54[/youtube]
[youtube]OdySarY3xTs[/youtube]
[QUOTE=ECGordyn;1614884621]Do you find the higher reps or the lower reps work better? I got gassed from just those 2 sets of 15 & 10, but then I rarely do high reps. Had doms in the teardrop muscle, which I never felt before.[/QUOTE]
I feel higher makes sense, they will be 10s to 12+ amrap on my new set up, tapering slightly down over the weeks
Week 6 Day 1.1
Squat
170 x 2
130 x 5, 5, 5, 5, 5, 5
Good squats. Optimistic for 180, maybe a bit more this cycle.
[youtube]N5q_xUMh43Q[/youtube]
[QUOTE=ECGordyn;1615058141]Week 6 Day 1.1
Squat
170 x 2
130 x 5, 5, 5, 5, 5, 5
Good squats. Optimistic for 180, maybe a bit more this cycle.
[youtube]N5q_xUMh43Q[/youtube][/QUOTE]
You probably had 180 there as a test mate.
Unless you mean repping 180, which I could see
[QUOTE=WolfRose7;1615061631]You probably had 180 there as a test mate.
Unless you mean repping 180, which I could see[/QUOTE]
I'll be happy with 180-185 for a single, but if I can rep it on test day then yahoo. It looks easier than it feels, tbf. Will test in 3 weeks, then cut for 5 for 6 weeks.
[QUOTE=ECGordyn;1615064711]I'll be happy with 180-185 for a single, but if I can rep it on test day then yahoo. It looks easier than it feels, tbf. Will test in 3 weeks, then cut for 5 for 6 weeks.[/QUOTE]
I'm just going by 170 x 2 wasn't @10, so that's at least 170 x 3, that's at least 180.
looking forward to the test, I've put mine off in favour of another few building blocks, hopefully I'll be over 160 for the first time soon ish though
New block
[spoiler]
Day 1
Squat
Bench
TnG MG Bench
Pendlay Row
Ham Curls/Delts
Day 2
Platz Squat
Seated Press
RDL
Chin Up
Day 3
2ct High Bar
Feet up Bench
Pendlay Row
Ham Curls/Delts
Day 4
Sumo Deadlift
320 Pin Bench
JM Press
Barbell Lunge
Pull Up
[/spoiler]
[QUOTE=WolfRose7;1615065081]I'm just going by 170 x 2 wasn't @10, so that's at least 170 x 3, that's at least 180.
looking forward to the test, I've put mine off in favour of another few building blocks, hopefully I'll be over 160 for the first time soon ish though
New block
[spoiler]
Day 1
Squat
Bench
TnG MG Bench
Pendlay Row
Ham Curls/Delts
Day 2
Platz Squat
Seated Press
RDL
Chin Up
Day 3
2ct High Bar
Feet up Bench
Pendlay Row
Ham Curls/Delts
Day 4
Sumo Deadlift
320 Pin Bench
JM Press
Barbell Lunge
Pull Up
[/spoiler][/QUOTE]
Good looking setup. How many weeks?
You don't find ham curls the day before sumo to be a problem?
I was having success with medium stance snatch grip DL during my pivot. Maybe something to consider if you get bored with RDL. Probably high transference to your sumo. Also saw something about 1-and-a-half deadlifts in one of David Woolson's videos today: lift normally, lower the bar to an inch above the floor, pause for a short count, then lift again, and lower. Sounds great but also sounds fatiguing.
[QUOTE=ECGordyn;1615067431]Good looking setup. How many weeks?
You don't find ham curls the day before sumo to be a problem?
I was having success with medium stance snatch grip DL during my pivot. Maybe something to consider if you get bored with RDL. Probably high transference to your sumo. Also saw something about 1-and-a-half deadlifts in one of David Woolson's videos today: lift normally, lower the bar to an inch above the floor, pause for a short count, then lift again, and lower. Sounds great but also sounds fatiguing.[/QUOTE]
Technically 21, since it's built on Greg Nuckols program builder, but I'll prob change bits after the first 6 week block as usual.
I don't know yet, but I doubt it, the only fatigue that ever really gets me is upper back.
Yeah snatch grip could be fun, could see myself using those in a block, if I did 1.5 deads I think it would be as my main variation.
Week 6 Day 1.2
Bench
125 x 2
97 x 5, 5, 5, 5, 5, 5, 5
OHP
55 x 7, 7
Platz squat
100 x 8, 8
Good benching. Not pushing OHP, my lumbar has been sore since last session last Monday. Weird elbow assymetry when I squat, should I be concerned? Will post a vid in the Exercises forum.
[youtube]82AETQGCKDI[/youtube]
Week 6 Day 2
DL
190 x 2
145 x 5, 5, 5, 5, 5, 5
Bench
110 x 5
105 x 5, 5
Pretty good all through. Tired after DL. Will take a short trip with wife over the long weekend, Thai holiday. Sure to get in at least 1 session at my old gym in the city.
[youtube]ayiu3SWjk08[/youtube]
[youtube]nA1hZwuzKH0[/youtube]
Week 6 Day 3
Pause squat
160 x 2
Tempo squat
132 x 5, 5
Bench T&G
115 x 4, 4, 4, 4
Bench feet up
108 x 4
102 x 5
Yesterday's workout.
[youtube]W9AOfs8dyz0[/youtube]
[youtube]vstH8BrfNfQ[/youtube]
[QUOTE=ECGordyn;1615627301]Week 6 Day 3
Pause squat
160 x 2
Tempo squat
132 x 5, 5
Bench T&G
115 x 4, 4, 4, 4
Bench feet up
108 x 4
102 x 5
Yesterday's workout.
[youtube]W9AOfs8dyz0[/youtube]
[youtube]vstH8BrfNfQ[/youtube][/QUOTE]
Lucky you aren't shorter.. Those racks with unadjustable safeties are horrid
[QUOTE=WolfRose7;1615628551]Lucky you aren't shorter.. Those racks with unadjustable safeties are horrid[/QUOTE]
Not to mention the 5k walkout
[QUOTE=ECGordyn;1615638781]Not to mention the 5k walkout[/QUOTE]
Yeah **** that on anything heavy
what tempo are those squats, 310 by my count but i count a little slow xD
[QUOTE=WolfRose7;1615639901]Yeah **** that on anything heavy
what tempo are those squats, 310 by my count but i count a little slow xD[/QUOTE]
Goal is always 3.2.3 but I know those were rushed.
[QUOTE=ECGordyn;1615640221]Goal is always 3.2.3 but I know those were rushed.[/QUOTE]
Eccentric was great, pause solid even if not quite 2.. doesn't matter I feel.
Concentric defo rushed, especially the top half of it.
Been there done it, after slow down and pause you just wanna get the rep over with
[QUOTE=WolfRose7;1615641671]Eccentric was great, pause solid even if not quite 2.. doesn't matter I feel.
Concentric defo rushed, especially the top half of it.
Been there done it, after slow down and pause you just wanna get the rep over with[/QUOTE]
Agreed, it's best to hit the mark but in the end all you need is consistent quality work. My problem with tempo squats is keeping braced. It's hard to hold my breath for so long under load.