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Week 3 Day 4
Pause DL
295 x 5, 5, 5, 5
T&G bench
235 x 6
225 x 6, 6, 6
DB incline bench
80s x 6, 6, 6, 6, 6
DB row
80s x 8, 8, 8
Facepulls
20 x 12, 12, 12
Cable crunches
70 x 17, 17
Reverse crunches
bw x 17, 17
Bike 15 min.
Wanted 235 x 4 x 7 on bench but I've got too much accumulated fatigue for that. One more week on this volume block then 4 weeks of higher intensity.
[QUOTE=ECGordyn;1598122311]Thanks, comp bench feels way more legit than t&g. Plus I might compete next year in the TPF so I need to get strong at those pauses.[/QUOTE]
yup, once you start pausing your benches, you just don't go back, you just feel your form being a lot tighter/better and feel your chest actually doing the pressing from the bottom
[QUOTE=sooby;1598126391]yup, once you start pausing your benches, you just don't go back, you just feel your form being a lot tighter/better and feel your chest actually doing the pressing from the bottom[/QUOTE]
Yeah, it's easier to track the elbows and keep them where they need to be in front of the bar, not to mention overall tightness. Small problem of my bum coming off the bench that I need to fix
Week 4 Day 1
Comp. bench
225 x 3, 3, 3, 3, 3
205 x 4, 4, 4
Comp. squat
305 x 3, 3, 3, 3
275 x 4, 4, 4
Facepulls
20 x 12, 12, 12
Skipped RDL bcz I'm doing 2 days back-to-back, and there's heavy-ish DLs to do tomorrow. Will do RDLs after back off DLs after the heavy sets. It's gonna drain me, but whatever, I've done harder.
Week 4 Day 2
DL
335 x 3, 3, 3, 3
295 x 4, 4, 4
Bench paused
235 x 4, 4, 4, 4
Squat
265 x 4, 4
Cable row wide grip
75 kgs x 8, 8, 8
RDL
295 x 7
275 x 7, 7
Drained as expected due to RDLs at the end. All lifts went fine. Bench was good progress even after yesterday's work.
Understanding this program better and thinking I might be overshooting the RPEs. Haven't failed a lift yet, but I know accumulated fatigue is a very real thing, and the intensity block starting next week will be the proof in the pudding. For this cycle, I'll continue to be ambitious, but for next cycle I might be more cautious depending on where I finish this cycle. I've got goals for all lifts and we'll see what they really are at the end of 6 weeks.
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That bench is coming along nicely.
Subbed!
Good lifts!
[QUOTE=Millz12323;1598340471]That bench is coming along nicely.[/QUOTE]
Thanks man, frequency is key, as they say
[QUOTE=knowles.ja;1598361651]Subbed!
Good lifts![/QUOTE]
Gracias. Workin back up
Week 4 Day 3
Pause squat
295 x 2, 2
305 x 2
315 x 2
Comp. bench
185 x 5, 5, 5, 5, 5, 5
Feet up bench
205 x 4, 4, 4, 4
DL
295 x 4, 4
Pulldown narrow grip
75 x 8, 8, 8
Facepulls
20 x 12, 12
Bike 20 min.
Happy about squats. Could have done 2 sets at 315 but worked up because pause squat is still new to me. Comp. bench was easy, vid is of the 6th set.
[youtube]M3v371LNG-0[/youtube]
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Week 4 Day 4
Pause DL
325 x 2, 2, 2, 2
Bench t&g
245 x 5, 5, 5
235 x 5
DB incline bench
70s x 10, 10, 10, 10
DB row
80s x 9, 9, 9
Reverse crunches
bw x 18, 18
Cable crunches
70 x 10, 8, 10, 8
Facepulls
20 x 12, 12, 12
Bike 15 min
[youtube]0tCnIODVUHw[/youtube]
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]
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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]
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[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]
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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.
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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]
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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]