-
So I calculated the tonnage of the first 4 weeks of this program. Percentages and RPEs are based off estimated 1RMs of 360 Sq, 265 Bp, 390 DL. Percentages vary between 65% and 86%, and RPEs are mostly 8, sometimes 9.
Squat 3 days a week
Week 1 - 11,410
Week 2 - 14,395
Week 3 - 13,030
Week 4 - 11,440
Total - 50,275
Bench 4 days a week
Week 1 - 24,980
Week 2 - 15,780
Week 3 - 17,890
Week 4 - 28,715
Total - 87,365
Deadlift 4 days a week including RDL
Week 1 - 22,178
Week 2 - 20,465
Week 3 - 24,500
Week 4 - 18,293
Total - 85,436
-
Damn brother. Tough set on the bench. Good job on staying with it and getting the work in. I think you do a great job staying tight throughout the whole set.
-
Week 5 Day 1, quick bench session
Bench
254 x 3
177 x 5, 5, 5, 5, 5, 5, 5
Grabbed the time while I could. Doing squats and the rest tomorrow to complete day 1. Weird weights because that gym has different increments. That bench threw me off a bit but I think I kept technique ok. But it looks like bum is rising off the bench. Overshot RPE, this was a 10, program calls for 8.
[youtube]J8JPKAmNmMM[/youtube]
-
Week 5 Day 1
Squat
325 x 3
235 x 5, 5, 5, 5, 5, 5
Bench
250 x 3
172 x 5, 5, 5, 5, 5, 5, 5
OHP
135 x 6, 6, 6
Pulldown wide grip
70 x 8, 8, 8
Cable crunches
70 x 18, 18
Reverse crunches
bw x 18, 10
Bike 15 min
Looks like lots of volume in this block, too. It's very manageable, though.
Squat felt harder than I wanted. Makes me rethink my goal for the end of the program. Bench was RPE 10. Shoulder could handle OHP this time so I look forward to working on that lift again.
[youtube]HkOpbjW-6TM[/youtube]
[youtube]aGN9Lztials[/youtube]
[youtube]C4JKeJm2Gbk[/youtube]
-
Good session. Solid pause with no bounce out of the bottom on the bench.
I think your waist looks a lot thinner than before, makes your upper back look bigger. Are you wearing different size pants these days? I'm sure you needed to adjust the buckle on your belt a few notches vs last year
-
Hey, I saw your video on Calgary's FCF! :D Can't wait to see what the response is.
-
[QUOTE=knowles.ja;1598993931]Hey, I saw your video on Calgary's FCF! :D Can't wait to see what the response is.[/QUOTE]
That's awesome. Love the series.
-
Week 5 Day 2
DL
350 x 3
258 x 5, 5, 5, 5, 5, 5
Bench
240 x 4, 4, 4
Squat
315 x 4
295 x 4
275 x 4
Cable row wide grip
75 x 5
65 x 9, 9
Cable crunches
70 x 18, 18
Reverse crunches
bw x 15, 15
Squats were rough. Fatigued from DL and bench, and from suboptimal sleep last night. DL and bench went well, happy with progress on both.
[youtube]UQoEDMqYzIY[/youtube]
[youtube]3CLJDO-kduk[/youtube]
[youtube]d4bS_Rdo4ts[/youtube]
-
[QUOTE=knowles.ja;1598993931]Hey, I saw your video on Calgary's FCF! :D Can't wait to see what the response is.[/QUOTE]
[QUOTE=Millz12323;1599004161]That's awesome. Love the series.[/QUOTE]
Haha, yeah I got lucky.
Thai Powerlifting Federation channel just started doing something similar. Vid is in Thai but description is in English
[youtube]c-oPWFdpLCc[/youtube]
-
Week 5 Day 3
Pause squat
315 x 3
295 x 4, 4
CG Bench
225 x 3
235 x 3, 3
Feet up bench
215 x 5, 5
DB rows
80s x 10, 10, 10
Bike 10 min.
All went pretty well. CG Bench has a weird barpath, need to get used to that.
[youtube]Lhm_9oDl-U0[/youtube]
[youtube]TQWrYBcZkZI[/youtube]
-
Week 6 Day 1
Skipped Day 4 of Week 5. I'll work that in during this week.
Squat
335 x 2
245 x 5, 5, 5, 5, 5, 5
Bench
255 x 2
185 x 5, 5, 5, 5, 5, 5, 5
OHP
140 x 7
135 x 5, 2
Pulldown wide grip
75 x 8, 8, 8
Cable crunches
70 x 18, 18
Drained after squats and bench. OHP felt a lot harder than I expected. Weather is getting hot, maybe that's part of it.
[youtube]3wLbiWcxCtg[/youtube]
[youtube]uQsiExqfSxE[/youtube]
-
Week 6 Day 2
Including Day 4 of Week 5
DL
360 x 2
265 x 5, 5, 5, 5, 5, 5
Pause DL
335 x 3
285 x 5, 5, 5
Pause bench
235 x 5, 5
225 x 5
T&G bench
225 x 5, 5, 5, 7
Facepulls
20 x 15, 15, 15
Cable crunches
70 x 18, 18
Man what a workout. Had to work in pause DL and t&g bench because I skipped them last week. By the last set of pause DL I was cashed. Didn't push anything special on bench, there'll be time for that in the next few weeks.
[youtube]uYade3IXo-Q[/youtube]
-
[QUOTE=ECGordyn;1599432721]Week 6 Day 2
Including Day 4 of Week 5
DL
360 x 2
265 x 5, 5, 5, 5, 5, 5
Pause DL
335 x 3
285 x 5, 5, 5
Pause bench
235 x 5, 5
225 x 5
T&G bench
225 x 5, 5, 5, 7
Facepulls
20 x 15, 15, 15
Cable crunches
70 x 18, 18
Man what a workout. Had to work in pause DL and t&g bench because I skipped them last week. By the last set of pause DL I was cashed. Didn't push anything special on bench, there'll be time for that in the next few weeks.
[youtube]uYade3IXo-Q[/youtube][/QUOTE]
A tonne of volume this workout. Seems super hard. I wonder if there will be 2 days off until the next session.
-
[QUOTE=Millz12323;1599463561]A tonne of volume this workout. Seems super hard. I wonder if there will be 2 days off until the next session.[/QUOTE]
Nah, just 1 rest day. I'm lucky that I have fairly high work capacity. But that volume was my fault for postponing day 4 last week.
-
Week 6 Day 3
Pause squat
325 x 2
295 x 5, 5
Squat
315 x 3, 3
CG Bench
240 x 2, 2
Feet up bench
225 x 6, 6
DB rows
80s x 11, 11, 11
Cable crunches
75 x 15, 15
Bike 20 min
All around pretty good session. Squats felt good. CG bench was easier than I expected, guess that's a good thing.
[youtube]vszanL3JXCc[/youtube]
[youtube]VXSn3CqS7-Y[/youtube]
-
How do you feel about the feedback you received from Bryce on FCF? Have you tried implementing it into your benching, and if so what has been the result?
-
[QUOTE=knowles.ja;1599645391]How do you feel about the feedback you received from Bryce on FCF? Have you tried implementing it into your benching, and if so what has been the result?[/QUOTE]
His feedback and the viewer comments are all useful. He pointed out good things and bad things to fix. The problems he mentioned in the vid are related to the equipment I'm using: aggressive J hooks and slippery floor. When I go to different gyms I'll pay attention to these things and see how I do.
-
Week 6 Day 4
Pause DL
345 x 2
315 x 4, 4, 4
T&G bench
250 x 4, 4, 4, 4
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 15, 15
Cable crunches
75 x 15, 15
Really good workout, all went better than I expected. Wasn't sure I'd be recovered enough after Tuesday's volume DLs, but DL today felt light and fast. Bench was good too. 2 weeks ago I did 245 x 4,4,4, then had to drop to 235 for the last set of 4. Today I got 250 for 4x4, so, good.
These last 2 weeks of the program see volume decrease and intensity rise, so I'll see how it all plays out through the end of this cycle. I'll run a taper week and test maxes at the end of that, around 4 April.
[youtube]8Z2oWRrIsVc[/youtube]
[youtube]D4cuj6vcyYE[/youtube]
[youtube]LfwoFq1p8WU[/youtube]
-
Week 7 Day 1
Squat
355 x 1
265 x 4, 4, 4, 4
Bench
265 x 1
195 x 4, 4, 4, 4, 4
OHP
140 x 6
135 x 6, 6
Pulldown wide grip
75 x 9, 9, 9
Facepulls
20 x 15, 15, 15
Squat and bench moved really well, feeling good about progress on this cycle. I set up for 275 on bench but couldn't unrack it, feet slid a good 4 inches and took away my arch. Pretty sure I had the lift, even as a grinder, but d*mn that floor.
[youtube]NZyw21vSi5E[/youtube]
[youtube]tgTVoDGKPdY[/youtube]
-
DL
375 x 1
285 x 4, 4, 4, 4
Bench
250 x 2, 2, 2
Squat
315 x 4, 4, 4
Cable row wide grip
75 x 6
70 x 6, 6, 6
Side planks
2 x 30 sec. each side
Cable crunches
75 x 15, 15
Reverse crunches
bw x 15, 15
Felt a bit tough today. Should have taken a rest after yesterday's work and hit this tomorrow. Squat went good.
I usually run this program On/Off/On/Off/On/On/Off. Best to stick with that.
[youtube]73i-KX-CJnQ[/youtube]
-
Week 7 Day 3
Pause squat
335 x 1
325 x 2, 2
CG bench
245 x 3, 3, 3
Feet up bench
235 x 3, 3
DB rows
80s x 12, 12, 12
Facepulls
20 x 12, 12, 12
Side planks
2 x 40 sec. each side
Cable crunches
75 x 15, 15
Reverse crunches
bw x 15, 15
Pretty good. Happy about squats. CG bench felt awkward.
[youtube]Gu_QI2NV3Nk[/youtube]
[youtube]h0844kIB0fg[/youtube]
-
Week 7 Day 4
Bench t&g
255 x 3, 3
Pause DL
355 x 1
335 x 2, 2, 2
Cable crunches
130 x 20, 20
Reverse crunches
bw x 18, 18
Side planks
2 x 20 sec. each side
2 x 30 sec. each side
New bench in different gym threw me off a bit, felt harder than I expected.
[youtube]Bq95nHcKa44[/youtube]
[youtube]wCc3_3WKMcQ[/youtube]
-
Well, sh*t.
You guessed it.
Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.
Meanwhile, Corona workouts. Time to get creative.
See yous alls on the flip side.
Good luck and stay healthy.
-
[QUOTE=ECGordyn;1600336341]Well, sh*t.
You guessed it.
Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.
Meanwhile, Corona workouts. Time to get creative.
See yous alls on the flip side.
Good luck and stay healthy.[/QUOTE]
Real sorry to hear that, man. Try to make the best of it!
-
So this is cool. The gym owner is letting me work out there in the afternoons while she takes care of the plants and things.
However, she's also letting a doctor work out there, and there's a Covid patient in his hospital. He doesn't work with the patient, she's isolated.
Anyway...
Calgary Barbell 8 Week Program, 2nd cycle
Week 1 Day 1
Squat
315 x 3, 3, 3
265 x 5, 5
DB bench
80s x 12, 12
90s x 10, 10
SLDL
275 x 9
265 x 9
245 x 9, 9
Can't do barbell bench because it's in the front room of the gym with the big glass walls. Everyone will see that we're violating government order by using a fitness facility. So I'm trying to match the tonnage from BB bench. SLDL is a lot harder than I expected, but it feels much better than RDL.
[youtube]ThKbmViuIS4[/youtube]
[youtube]qMhtJy6rcyw[/youtube]
[youtube]Qk3RGVHDavQ[/youtube]
-
Week 1 Day 2
DL
315 x 3, 3, 3
275 x 5, 5
Pause DB bench
100s x 5, 5, 5
Squat
250 x 5, 5
Cable row wide grip
130 x 10, 10, 10, 10
Cable crunches
70 x 15, 15
Reverse crunches
bw x 15, 15
Nothing special about DL, just wanted to show the bunkered gym.
[youtube]dGf2OCIUrAw[/youtube]
-
Bought a home gym. Fortunately the inventory is pretty high in Thailand. Will be tracking in kgs from here on. 2 weeks since last barbell workout, so I'm starting back light.
Wednesday 15 April
Bench
100 x 3
87 x 5, 5, 5
Squat
100 x 5, 5, 5
DL
150 x 1
130 x 5, 5
Pendlay
72 x 5, 5, 5
-
Thursday 16 April
Bench
100 x 5
87 x 5, 5, 5
Squat
150 x 2
110 x 5, 5
Chins
bw x 8, 8, 6
-
Sat 18 Apr
Bench
100 x 5, 5
87 x 5, 5
Squat
110 x 5, 5, 5
DL
150 x 2
130 x 5, 5, 5
Pendlay
87 x 5, 5, 5
Pendlays rock, I miss doing these. Want to work them into my real program once I get started on it.
-
Sun 19 Apr
Bench
100 x 7
87 x 6, 6, 6
Squat
150 x 3
120 x 5, 5
Chins
bw x 8, 8, 7
Reverse crunches
bw x 12, 12
Crunches
2.5 x 15, 15
All moved pretty good. Will go back on program later this week.
-
Calgary Barbell 8 Week, 2nd cycle
Week 1 Day 1
Squat
150 x 3
135 x 3, 3
120 x 5, 5
Bench
100 x 3, 3, 3, 3
85 x 5, 5
Chins
bw x 8, 8, 8
-
Week 1 Day 2
DL
150 x 3
135 x 3, 3
120 x 5, 5
Bench
95 x 4, 4, 4
Squat
115 x 5, 5
Pendlay
87 x 10, 10, 10
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 12, 12
Crunches
2.5 x 12, 12
[youtube]LGmiU1o2LB4[/youtube]
-
Good stuff, man! Glad you're able to make it work at home.
-
[QUOTE=knowles.ja;1603335231]Good stuff, man! Glad you're able to make it work at home.[/QUOTE]
Thanks Knowles.. Home gyms are goat!
-
Week 1 Day 3
Pause squat
125 x 4, 4, 4, 4
Bench
85 x 5, 5, 5, 5, 5, 5
Feet up bench
85 x 5, 5, 5, 5
DL
115 x 5, 5
Chins
bw x 9, 9, 6, 2
[youtube]VYM98UVSQXo[/youtube]
[youtube]gbeDzy_qaQY[/youtube]
-
Week 1 Day 4
DL pause
130 x 4, 4, 4, 4
Bench t&g
105 x 6
100 x 6, 6
OHP
0 x 0
Pendlay
0 x 0
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 14, 14
Crunches
2.5 x 14, 14
Skipped OHP and Pendlay. Still gassed from yesterday's bench volume.
[youtube]hhTe2CXKYiE[/youtube]
-
Week 2 Day 1
Squat
150 x 3, 3, 3
130 x 3
125 x 5, 5
Bench
100 x 3, 3, 3, 3, 3
85 x 5, 5, 5
Chins
bw x 8, 8, 7, 5
Side planks
2 x 35 sec. each side
[youtube]XWpHS50wZqU[/youtube]
[youtube]eL_OTPO2fGU[/youtube]
-
Week 2 Day 2
DL
150 x 3, 3, 3, 3
125 x 5, 5
Bench
105 x 3, 3, 3, 3
Squat
120 x 5, 5, 5
Pendlay
90 x 10, 10, 10, 10
[youtube]sJRGSK8OVBw[/youtube]
[youtube]wIleekLswcM[/youtube]
-
Week 2 Day 3
Squat paused
135 x 3, 3, 3, 3, 3
Bench
90 x 4, 4, 4, 4, 4, 4
Feet up bench
90 x 4, 4, 4
DL
120x 5, 5, 5
Chins
bw 82 x 9, 8, 5, 7
[youtube]Cy18QRtDKc8[/youtube]
[youtube]o4RI9eNIHeU[/youtube]
-
Week 2 Day 4
DL pause
137 x 4, 4, 3, 3, 3
Bench t&g
80 x 12
85 x 12
87 x 12
Spoto
80 x 7, 7, 7, 7
Pendlay
92 x 10, 10, 10
Pendlays felt like murder today. DL has a weird rep scheme because I don't have 10kg plates yet, so I add reps to reach the same total volume for a lift.
[youtube]305gyilvZww[/youtube]
[youtube]j-ZWkZxnuqM[/youtube]
[youtube]i_nclnPb0Pc[/youtube]
-
How are you adapting to at home workouts so far? I find that it's difficult at first to bring the same intensity that you do at a large gym. But eventually you find a good groove and you never want to go back. :D
-
[QUOTE=knowles.ja;1604115681]But eventually you find a good groove and you never want to go back. :D[/QUOTE]
I was thinking exactly that as I finished the workout yesterday. There's a few things I miss about public gyms--equipment variety, music, girls walking around--but over the long haul a home setup is the way to go. Eventually I want to broaden out a bit when I have more space for it
-
Week 3 Day 1
Squat
155 x 2
150 x 2, 2, 2, 2
125 x 4, 4
Bench
105 x 2, 2, 2, 2, 2
90 x 4, 4
Chins
bw 83 x 9, 8, 7, 6 = 30
Side plank
2 x 40 sec. each side
Reverse crunches
bw x 17, 17
Squat and bench felt heavy today.
[youtube]LYimzwCyR5g[/youtube]
[youtube]N14dfqdtMWc[/youtube]
-
Week 3 Day 2
DL
155 x 2, 2, 2, 2, 2
130 x 4, 4
Bench
105 x 3, 3, 3
Squat
125 x 5, 5
Pendlay
90 x 10, 10, 10
Bench felt good today, strange because it felt so heavy on Monday. Probably had 107 today, [I]maybe[/I] 110, but didn't overdo it.
[youtube]IqR7V-1-eAk[/youtube]
[youtube]z-UR_8jGIl8[/youtube]
-
Form looked really locked in on the benching. Solid reps!
-
[QUOTE=knowles.ja;1604436831]Form looked really locked in on the benching. Solid reps![/QUOTE]
Thanks, some days it's there
-
Week 3 Day 3
Squat pause
130 x 5, 5, 5, 5
Bench
95 x 3, 3, 3, 3, 3, 3
Feet up bench
95 x 3, 3, 3, 3
DL
130 x 5, 5
Chins
bw 83.6 x 9, 8, 5, 6, 3 = 31
Pause squats felt good, 10 kgs / 22 lbs higher than this day last cycle. Bench good too, 5 kgs higher. For chins, obviously I'm using a rep goal progression. I weigh myself before the first set, so that bodyweight includes food and water consumed during the day.
[youtube]uYuKyz32IkQ[/youtube]
-
Week 3 Day 4
DL pause
137 x 5, 5, 5, 5
Bench t&g
100 x 7, 7, 7, 7
Spoto
90 x 6, 6, 6, 6, 6
Pendlay
90 x 5, 8, 10
Pendlays were tough. That's becoming a pattern. Pause DL felt easy. Spoto was def rpe 10 at the last rep.
[youtube]0s10luWV_v0[/youtube]
[youtube]v73Cnph8BFo[/youtube]
-
Week 4 Day 1
Squat
150 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
105 x 3, 3, 3, 3, 3
95 x 4, 4, 4
Chins
bw 83.3 x 9, 9, 8, 6 = 32
All went pretty good. Took an extra rest day yesterday.
[youtube]J94N8Hg5v2M[/youtube]
[youtube]XyAyZIA2BR8[/youtube]
-
Week 4 Day 2
DL
155 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
100 x 4, 4, 4, 4
Squat
130 x 4, 4
Pendlay
90 x 10, 10, 10
Felt good today so didn't take a rest day as I usually do between days 1 & 2. Everything moved well though I'm pretty tired now. Squat felt heavy but all the reps look smooth. Pendlay felt much better than they usually do at the end of day 4. Will rest 2 days and then come back Monday.
[youtube]dJfOmfFP0Qc[/youtube]
[youtube]8IofNf_jxZU[/youtube]
[youtube]D30RenUhRXc[/youtube]
