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Friday June 12, 2020
Aerobic Base Building (Week 2 Day 3)
Warmup walk 5 mins - 0.31 miles
Jog 90 sec/Walk 2 mins - 1.4 miles
Cool down walk 11:53 - 0.71 miles
Avg Heart Rate - 133 BPM
Covered more distance today. I can keep my heart rate in the aerobic zone and not over it easier while jogging slightly faster early morning upon waking since I haven’t had caffeine or activity throughout the day at that time. Heart rate did get up to 152 at one point but quickly came down upon walking.
Saturday June 13, 2020
ME Lower (somewhat of a Deload)
Wenning Warmup 4 rounds
Seated Leg Curl Monster Mini x25
Band Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Reverse Band Squat (Beltless)
*45 + Reverse Light Band x5
*95 + Reverse Light Band x3
*135 + Reverse Light Band x2
*185 + Reverse Light Band x2
225 + Reverse Light Band x2
250 + Reverse Light Band x2
275 + Reverse Light Band x2
300 + Reverse Light Band x2
325 + Reverse Light Band x2
350 + Reverse Light Band x2 ~@8 RPE
(First time doing these; felt great. Less stress at bottom and kept RPE moderate so it acted more as a heavy deload)
Sumo Stiff Legged Deadlift (Beltless)
*135x6
185x6
215x6
245x6
285x6
Stationary Lunge
BW + 21 lbs (chain) x10
BW + 42 lbs (2 chains) x10
Loved this workout. Did not get carried away with reverse band work. Kept enough in the tank so I could hit some heavy singles next week on the main lifts without burning out before my first week back at work which will likely be more of a full Deload as I’m sure I’ll be working long hours and training that week will consist of short workouts.
Sunday June 14, 2020
ME Upper (Heavy Deload)
Wenning Warmup 2 rounds
Band Pushdown Red Mini x25
Plate Rear Raise 10’s x25
Reverse Band Pause Bench
*45 2x10 (no band)
*95x5 (no band)
*135 + Reverse Light Band x3
*185 + Reverse Light Band x2
*205 + Reverse Light Band x2
225 + Reverse Light Band x2
245 + Reverse Light Band x2
265 + Reverse Light Band x2
285 + Reverse Light Band x2
305 + Reverse Light Band x1 (~@8 to 8.5 RPE)
Neutral Grip Incline DB Press
60’s 3x6
Incline Chest Sup One Arm DB Row
60 3x6
Barbell Curl
75 3x6
Monday June 15, 2020
Aerobic Base Building (Week 3 Day 1)
Walk 5 mins - 0.29 miles
Avg Heart Rate - 119 BPM
2 rounds
Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
1.26 miles
136 BPM
Cool down Walk 7:45 - 0.46 miles
Avg Heart Rate - 126 BPM
My pace during the jog/walk intervals was the same as my pace from last week when you factor in distance covered per minute. This was 18 mins of jogging/walking. Another 2 mins at the same pace would be 1.4 miles. My max heart rate was 149 versus being over 150 and my avg is consistent.
My resting heart rate upon waking was 56 BPM. That’s the lowest it’s been in years so this aerobic work is clearly doing good. I was doing anaerobic threshold work months ago which helped me lose my initial weight so that helped too.
Tuesday June 16, 2020
DE Lower
Wenning Warmup 2 rounds
Pull Through Double Monster Mini x15
Standing Crunch Double Monster Mini x15
Side to side lunge BWx15 (per leg)
DE Squat w/ bands
*45 + double monster mini x3
*95 + double monster mini x3
*135 + double monster mini x2
175 + double monster mini 6x2
Good Morning
*45x6
95 3x6 (3 sec negatives)
One Legged Calf Raise
BW 3x12
Side Bend
25 2x8 (3 sec negatives)
One of my feeder chains is stuck in the carabiner so I couldnt use them effectively today. Swapped to monster minis last second with less weight on the bar. Good for dropping volume anyway right before I hit some heavy singles this weekend on the main lifts before a full Deload next week. Just need to fix my chains for future use.
Wednesday June 17, 2020
ME Upper
Wenning Warmup 2 rounds
Pushdown Red Mini x20
Face Pull Red Mini x20
DE Bench w/ bands
*45 + double red minis 3x3
*75 + double red minis x3
*105 + double red minis x3
135 + double red minis 6x3 (2 sets normal, 2 sets close, 2 sets wide)
JM Press
*45x6
65x6
85x6
105x4
Pull-up
BW 6x3 (easy; may be good for 10+ wide grip come Sunday for 1 set of max reps)
Plate Shrugs w/ 3 sec squeeze
45’s 2x12
Aerobic Base Building post lifting
Warmup walk - 0.3 miles
2 rounds
90 sec jog/90 sec walk/3 min jog/3 min walk
Distance - 1.29 miles
Cool down walk 11:42 - 0.74 miles
Avg Heart Rate 129 BPM
My resting heart rate has been consistently in the mid 50’s at night and upon waking; it’s also dropping below 120 on my cool down walks which never happened before.
Friday June 19, 2020
Aerobic Base Building (Week 3 Day 3)
Warmup walk 5 mins - 0.3 miles
2 rounds
Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
Distance - 1.22 miles
Cool down walk 22 mins - 1.27 miles
Avg Heart Rate - 138 BPM
Unfortunately my heart rate for up to 159 BPM at one point and stayed between 151-156 on the 3 min jogs; but at my age (25) the top of the aerobic zone is 156 BPM (80% of max heart rate). I need to slow my jogging pace down some so I can go the whole distance in the coming weeks in the aerobic zone. Sucks because it’s easy enough to maintain a faster pace but getting my heart rate above 156 will be detrimental to this phase of training. 5 more weeks of this running program left before I switch over to something more intense.
Otherwise feeling great! Ready for some singles on the big 3 this weekend before going into my next block of training for lifting.
Saturday June 20, 2020
ME Lower
Wenning Warmup 2 rounds
Seated Leg Curl Monster Mini x25
Standing Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Squat (no belt)
*45 2x5
*135x3
*185x1
*225x1
*275x1
300x1
325x1
350x1
365x1 (around my old Beltless PR!)
Conventional Deadlift (no belt)
*135x1
*225x1
*275x1
315x1
350x1
385x1 (probably around my old Beltless PR!)
Superset
Good Morning 45 2x10
Stationary Lunge BW 2x10
Weighted Stationary Lunge
40 lb weighted vest + 21 lb chain 2x8
This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.
Sunday June 21, 2020
ME Upper Body
No Wenning Warmup; jumped into warmups as seen below with bench 45 3x10 and pullaparts 3x10.
Pause Bench
45 3x10 (superset band pullaparts Red Mini 3x10)
95x5
135x3
180x1
215x1
235x1
250x1
255x1 (TnG)
OHP
45x5
70x3
95x1
115x1
125x1
135x0
Weighted Pull-up
BWx2
BW + 15 x1
BW + 25 x1
BW + 35 x1
BW + 45x0 (fail)
Backoff set
BWx8
Band Pushdown
100 reps (2 mins 17 secs)
50,20,20,10
Today I wanted to test everything on upper body. This week will be a Deload and then next I will enter a volume block to build my base some more.
Monday June 22, 2020
Aerobic Base Building (Week 4 Day 1)
Warmup Walk 5 mins - 0.3 miles
Jog 3 mins, Walk 90 sec, Jog 5 mins, Walk 2.5 mins, Jog 3 mins, Walk 90 sec, Jog 5 mins
Distance - 1.46 miles
Cool down Walk 21:08 - 1.24 miles
Avg Heart Rate - 135 BPM (highest 154 BPM)
My ankle is killing me tonight after this. Started the other day randomly 8+ hours after my last jog/walk or the day after. I need new running shoes. Prob gonna take a week off from running, will try to get my heart rate up some other way.
Very busy first week back to work. Finishing my Deload this weekend. Here are my 2 workouts from this week including today.
Wednesday June 24, 2020
Full Body Deload
High Bar Squat (Narrow)
45x10
135x10
150 2x8 (my right knee felt pain; this is why I avoid very narrow stances; normally go outside shoulder width or even wider and still hit depth. Will try just shoulder width or right outside next time)
135x10
Incline Bench
95 4x10
Plate Row
25’s 4x15
Saturday June 27, 2020
ME Lower Deload
Wenning Warmup 3 rounds
Leg Curl Red Mini x25
Calf Raise BW x20
Side Bend 10 lbs x15
Good Morning (Beltless)
*45x5
*95x3
135x3
160x3
185x3
Bulgarian Split Squat
BW 40 lb Weighted Vest 2x10
BW only x10
Decline Sit-up
BW 3x8
One Legged Calf Raise
BW 3x10
[QUOTE=musclehead09;1608274761]Saturday June 20, 2020
ME Lower
Wenning Warmup 2 rounds
Seated Leg Curl Monster Mini x25
Standing Crunch Double Monster Mini x25
Standing Calf Raise BW x25
Squat (no belt)
*45 2x5
*135x3
*185x1
*225x1
*275x1
300x1
325x1
350x1
365x1 (around my old Beltless PR!)
Conventional Deadlift (no belt)
*135x1
*225x1
*275x1
315x1
350x1
385x1 (probably around my old Beltless PR!)
Superset
Good Morning 45 2x10
Stationary Lunge BW 2x10
Weighted Stationary Lunge
40 lb weighted vest + 21 lb chain 2x8
This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.[/QUOTE]
Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.
[QUOTE=xRequiem;1608949121]Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.[/QUOTE]
Thanks man! I looked through my old Instagram videos and saw I made my fastest progress from November 2017 to February 2018 before the flu, pneumonia and a kidney stone put me out for a few months. Then from May 2018 to December 2018 I had good results going into a meet.
I’d definitely consider RTS eventually. How long do your workouts typically take?
My programming back then was based around hitting a Variant @8-10 RPE then backing off 15-20% and hitting sets until I got to @8-10 RPE again. I’m gonna do that again for the next few months with each day having their own lift and an opposing lighter Variant. For example:
Tuesday Heavy OHP Variant/Light Bench
Wednesday Light Squat/Heavy Deadlift Variant
Saturday Heavy Squat Variant/Light Deadlift
Sunday Heavy Bench/Incline Press
Bench days can go before squat both days If I want and if I’m recovering enough I can add in optional Extra light days for extra arms, upper back, etc.
Definitely would consider RTS eventually maybe going into a meet.
Sunday June 28, 2020
Upper Deload
Warmup 2 rounds
Pullapart Red Mini x20
One Arm Pushdown Red Mini x20
Flat DB Bench
*30’s x10
*40’s x10
60’s x8
80’s x8
90’s x6 (good for these adjustable dumbbells which are much more difficult than set dumbbells)
Lat Pulldown
Red Mini 2x25
Barbell Curl (3 sec negatives)
45 3x10
Overhead Pushdown
Red Mini 2x15
Plate Bent Over Lateral
10’s 2x20
Tuesday June 30, 2020
Deadlift Day (w/ light squats)
Pause Squat
*45x3
*95x3
*135x3
185 5x3
Stiff Legged Deadlift
135x6
225x6
275x6 @8.5 RPE
Backoff set
225x6 (back was so fatigued I cut it here but had more in the tank)
Barbell Row
135 2x8
Walking Lunge (in driveway)
BWx15 per leg
BWx10 per leg
Lying Leg Raise
BW 3x10
Calf Raise
BWx27,15,10 (30 sec rest)
Everything is still Beltless this cycle. Decent first day after Deload. I may move my bench/OHP days before my squat/DL days not sure yet; but if I do I’d keep Rows with deadlifts and I can do lat work every day as desired.
Wednesday July 1, 2020
OHP Day (w/ bench accessories)
OHP
45x8
70x4
95 3x6
Weighted Push-up
BW + 40 lb vest x12,10,8
Skullcrusher
45 3x10
Side Raise
20’s 2x10
Band Face Pull
Double Red Mini x20,15,10
Sluggish from long work day and diet has been off for a couple days. Did some weighted pushups today and they were deceivingly hard. Will be benching on this day starting next week. Carried my Deload somewhat into today for upper body. Going to hit some upper body pull accessories tomorrow as I’m off from work.
Thursday July 2, 2020
Extra Back/Bis
Band Pullaparts
Red Mini 2x10
Assisted Pull-up
Monster Mini assistance 2x6
Band Lat Pulldown
Double Monster Mini 2x15
Barbell Curl
*45x8
65x6
80x6
65x8
Hammer Curl
20’s x15,10,8
Quick 20+ minute session.
Saturday July 4, 2020
Heavy Squat/Light Deadlift Day
Wenning Warmup 2 rounds
Lying Leg Curl Monster Mini x20
Standing Crunch Double Monster Mini x20
Side to Side Lunge BW x20 (per leg)
Beltless Pause Squat
*45x5
*95x4
*135x3
*185x2
225x1
255x1
285x1
300x1
315x2 @9 RPE
Backoff Sets
250x5 @8-8.5 RPE
250x5 @8.5-9 RPE
Sumo RDL
135x8
185 3x8
Bulgarian Split Squat
21 lb chain 2x10 (felt awesome and sucked at the same time; these always feel like cardio no matter how many reps or how much weight I use)
Calf Raise
21 lb chain 2x20
Sunday July 5, 2020
Heavy Bench Day
Wenning Warmup 2 rounds
Pullaparts Red Mini x25
Pushdown Red Mini x25
Pause Incline Bench
*45 3x10
*95x8
135x5
155x5
175x5 (probably a PR; did 185x6, 205x3 and 225x1 all TnG before but I do t remember my best paused set)
Backoff sets
135 3x6 (all @6ish RPE)
Flat DB Fly
30’s 2x8, 1x6 (last set shoulder felt weird; haven’t done DB Flys much cuz of that. Might be going too deep when I’ve done them in my garage gym with the Olympic DB handles)
One Arm Overhead Extension
30 1x8, 1x6
Chin-up (strict as possible)
BWx5,4,3,2
Incline Rear Lateral
30’s 3x10
Alternating DB Curl
30’s 4x8 (pump city)
Tuesday July 7, 2020
Light Squat/Heavy Deadlift
Wenning Warmup 2 rounds
Standing Crunch Light Band x20
Seated Leg Curl Light Band x20
Side to Side Lunge 21 lb chain x20 per leg (massive pump)
Speed High Bar Pause Squat (Beltless)
*45x5
*95x3
*135x2
*170x1
205 5x3 (crisp and fast)
Beltless Rack Pull (4th pin above crossbar standing on top 2 35’s per foot to make this below knee)
*135x3
*185x2
*225x1
*275x1
*315x1
365x1
405x1 (probably a Beltless PR!)
Backoff Set
315x10 (absolute hell being Beltless)
Calf Raise
BWx30,25
Quick tip as I see you want to build functional fitness. (Cardio vascular performance)
Doing only jogging or biking won't work. You will have to incorporate many different things and do them all.
Jogging / sprints and intervalls (hill sprints)
Heavy cardio work on indoor bike with resistance (intervalls) also of course long cardio work with low intensity on bike or even air bike
Air bike intervalls / versa climber intervalls (craziest machine to build performance)
Less pause, less rest between lifting heavy (not max)
* Strength work / full body
Weighted chin and pull ups are dope you may want to incorporate them too
Weighted dips
Front squats (crazy good)
Power cleans (advanced)
Hang cleans, snatches etc.
And never forget the no 1 : kettlebells (do whatever you can and go from there)
Thursday July 9, 2020
Light Bench Day
Warmup
Pullaparts Red Mini 3x10-20
DE Bench w/ bands
*45 + Double Red Minis 3x3 (normal/close/wide)
*95 + Double Red Minis x3 (normal)
115 + Double Red Minis 9x3 (3 sets normal, 3 sets close, 3 sets wide)
Seated OHP (crappy bench for seated OHP)
*45x8
65x8
80x8 (incredible hard on this adjustable bench, bench goes above head when seated)
Incline DB Triceps Extension
20’s 2x15, 2x10 (good burn)
Yates Row
*45x8
*95x8
135x8
170x6
Side Raise
20’s x12,10,8
Face Pull
Red Mini x15,15,20
Barbell Curl
45x15,15,10
Sleep has been garbage this week but still making sure to get workouts in.
Saturday July 11, 2020
Heavy Squat Day
Warmup - Foam Roll + Lunge Stretching
Beltless Squat
*45 2x5
*95x5
*135x4
*185x3
*225x2
*275x1
*300x1
315x5 (2 reps shy of tying old Beltless PR)
Backoff sets
250 3x5
Good Morning
135 3x6
Bulgarian Split Squat
20 lb dumbbells 1x8
Calf Raise
21 lb chain x30,20,12
Decline Sit-up
BW 3x12
Sunday July 12, 2020
Heavy Bench Day
Warmup
Pullaparts Red Mini (10 overhand, 10 overhead, 10 underhand)
Pushdown Red Mini (10 high, 10 medium, 10 low)
Semi Close Grip Floor Press
*45 2x10
*95x5
*135x3
*160x3
*185x2
210x1
225x2
225x3 (I think this ties an old PR at 225 but I did do 220x5 earlier this year before it took time to build my home gym. Always worse at Floor Press than Bench)
Backoff sets
185x4
185x5
Incline DB Bench
*50’s x8
75’s x8 (PR w/ adjustable dumbbells)
75’s x6
Flat Chain Flys
21 lb chains 3x12 (first time doing them felt great; way better on shoulders than the adjustable dumbbells)
Chin-up
BW 2x5, 1x3
Barbell Curl
*45x8
60x6
75 2x6
Incline Plate Curl
25’s 2x8
Very Josh Bryantish feel to this workout today with more chest and biceps work for a Bench day. Loved it honestly.
Wednesday July 15, 2020
Light Squat/Heavy Deadlift
Wenning Warmup 2 rounds
Band Good Morning Monster Mini x20
Side Bend 10 lbs x15
One Leg Calf Raise 21 lb chain x10
Speed High Bar Pause Squat
*45x5
*95x4
*135x3
*185x2
225 6x2
Reverse Band Deadlift (Beltless)
*135x3
*225x3
*275x3
*315x2
*365x1
405x3 (set PR)
Backoff set
315x12 (set PR)
Stationary Lunge
21 lb chain x12
BW only 2x12
So I had a brutal case of colitis starting last Wednesday night right after my deadlift session then went to urgent care and the ER Thursday Evening. Fever got to 104 and had severe stomach pains. Heart rate was also 140 at one point. Scary crap. Finally doing better. Weighing 182 as of yesterday. Going to try to stick around this weight actually and I’m going to run Linear Periodization cycling down from 10’s, 8’s, 5-6’s, 3’s and 2’s.
Saturday July 25, 2020
Week 1 Day 1
Bench Day
Warmup
Pullaparts Red Mini (50 total)
Pushdowns Red Mini (20 total)
Pause Bench
*45 3x10
*95x8
*135x5
*155x3
175 2x10 (first set @8 RPE, 2nd set @10 RPE with cheating on last rep. Only 2 Mins rest between sets. Strength definitely down)
Wide Grip Pause Bench
145x10 (@10 RPE... dang)
Incline Pause Bench
115x8 (@10 RPE... wheww)
Flat Chain Fly
21 lb chains 2x8
Kaz Press
45 3x10
Side Raise
10’s 2x20
Bent Over Lateral
10’s 2x20
Bad start but that’s okay. Last linear meet prep I hit Rep PR’s one week with Backoff sets taking 20-25% off until the backoffs were @9 RPE. Opposite weeks I hit straight sets @7-8 RPE with a repout on final set. Started off different here but will examine how the rest of the week goes.
Sunday July 26, 2020
Week 1 Day 2
Squat Day
Warmup
Lunge Stretch 3x8 seconds per leg
Leg Circles 1x10 out, 1x10 in per leg
Squat (Beltless)
*45x10
*95x5
*135x3
*165x1
195 2x10 (both around RPE 7-8 but conditioning was terrible)
Backoff set
155x10
Stiff Leg Deadlift
135 2x10
Decline Sit-up
BW 3x10
Calf Raise
BWx25,20,15
Work capacity is out the window but it’ll come back quick. Have a sore throat now but no fever or any other symptoms. Will monitor closely. Tested negative for COVID earlier this week after being diagnosed with colitis.
Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.
[QUOTE=xRequiem;1611724961]Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.[/QUOTE]
Thanks dude! For sure. My last meet prep I ran LP with rep PR's one week at high RPE followed by straight sets the following week with last set AMRAP to regulate fatigue. It was awesome; I made massive squat gains on that. I will say I hate the typical beginner Linear Progression programs like SS or SL 5x5 though lol. I ran SS and GSLP for a very long time as a beginner from 2011 to 2012 and kept stalling at the same points. Linear Periodization like the old school greats however (Ed Coan/Bill Kazmaier) is very fun. This time I'm not going to hit AMRAP's every week, rather focus on volume at each phase cycling 2-4 weeks of 10's, 8's, 5's, 3's and 2's.
Still been sick and haven’t been able to eat properly. This morning is the first morning I feel 100% (I think) anyway hit a tiny back/biceps workout this past Tuesday just 2-3x10-15 on rows, shrugs and curls plus 3x3 on pull-ups.
Today though I did bench/push.
Saturday August 1, 2020
Bench Day
Bench Press
*45x10
*95x8
*135x5
*160x3
*185x1
185x10 (pause first and last rep) @10 RPE
Wide Grip Bench
145 2x10
Incline DB Press
60’s x8,6
Flat Chain Fly
21 lb chains 3x8 (great burn)
Kaz Press
55 3x10
Rear Delt Raise
10 lb plates 3x25 (burn)
Definitely saddening the drop in strength but it should come back quick as usual.
Sunday August 2, 2020 (Week 2 Day 2)
Squat Day
Squat
*45 2x5
*95x5
*135x3
*185x1
*210x1
210x8
225x8
Backoff sets
185 2x8
RDL
155 3x8
Walking Lunge
BW 2x30 (15 per leg)
Calf Raise
BW 3x30
Decline Sit-up
BW 3x12
Great workout. Work capacity is still garbage but feel like I will get in my groove over the next couple weeks. Will add 15 lbs next week and the week after before a Deload so I’ll have 4 weeks in the 6-10 rep range.
Following the Deload I will add a belt back to my training and add 30 lbs. I will progress for 5 weeks at 15 lbs per week for 5’s before another Deload. After the 2nd Deload I will then add wraps and another 30 lbs and progress for 4 weeks at 15 lbs per week for 3’s with the final week being 2’s. Goal is to peak out at 425x2 in wraps on October 31 before a meet or mock meet on November 14.
Highlights of the cycle are planned to be 350x5 in a belt on week 10, 410x3 on week 14 in wraps and 425x2 on week 15 if all goes according to plan. My best 3RM previously was 415x3. That was pointing to a 450 squat at my last meet but I ended up getting 1-2 hours of sleep the night before that meet due to nerves and working all night so I only squatted 425 in the meet. I hit 445 months later during conjugate style training.
Just hope I don’t get sick again because that derailed me these first couple weeks but I’m confident I can gain momentum heading into my 5 week wave of 5’s starting week 6.
Okay sorry for the book! But feeling 100% today for the first time in weeks so I’m excited about training.
Wednesday August 5, 2020
Light Bench Day
Close Grip Bench w/ chain
*45 + 42 lbs chain 2x5
*95 + 42 lbs chain x5
135 + 42 lbs chain 2x5, 1x10
Arnold Press
30’s 3x10
Barbell Overhead Tri Ext
45 3x10
Chain Side Raise
21 lbs 2x6
Thursday August 6th, 2020
Week 3 Day 4
Deadlift Day
Warmup 1 round
Side to Side Lunge BWx20
Side Bend 10x20
One Legged Calf Raise BWx12
Deadlift
*135x8
*185x5
*225x2
245 2x10
Pull-up
BW 2x5
Barbell Row
135 2x8
Horrid sleep all week. Full time work working overtime and full time school while trying to maintain a family life is wrecking havoc on my sleep and has been for awhile. Hope to get it back on track.
Saturday August 8, 2020
Week 3 Day 1
Bench Day
Band Pullaparts 30-50
Bench Press
*45 3x10
*95x5
*135x3
*175x2
205x1 (overwarmup single)
225x1 (overwarmup single @8.5 - 9 RPE)
Work Set
190x8 (pause first and last rep)
Wide Grip Bench
150 2x8
Incline Bench
120 3x8 (pause first and last rep)
Flat Chain Fly
21’s 3x10
Barbell Curl
*45x8
65 3x8
Hammer Curl
30’s 2x8
Incline DB Curl
20’s 2x8
11ish hours of sleep finally. Hopefully I can start getting 7-8 hours on avg but we will see. Took some preworkout today; will only take half a scoop on weekend workouts except for the week before a Deload.
On December 31, 2019 I hit 225x10 on Bench as my best rep PR in the 8+ range. Got a ways to go but hopefully I’ll continue to progress. One more week of 8’s before I get into 5’s.
Sunday August 9, 2020
Week 3 Day 2
Squat Day
Squat (Beltless)
*45x10
*95x8
*135x5
*175x3
*205x2
*225x1
*240x1
240 2x8 (good sets)
High Bar Squat (Backoff sets)
190 2x8 (great quad destroyer)
Bulgarian Split Squat
20’s 2x10 (heart rate got up near 180)
RDL
*135x5
170 2x8
Suspended Leg Curl
Monster Mini 2x20 (best Leg Curl variant w/ bands)
Calf Raise
21 lb chain 3x16
Decline Sit-up
BW 2x15
Phenomenal workout. First one I can say that about since coming back from colitis. This was one of the hardest workouts I’ve done in the past year and a half.
Next week is my last week of 8’s and for squats I’m doing 255x8. After that will be a Deload followed by 5’s where I’ll add a belt and increase weight the first Week by 30 lbs instead of 15 lbs since a belt adds 10% for me.
On another note I’m getting checked for Chron’s disease on Friday. Reading I shouldn’t lift for 48 hours post check but I’ll ask the specialist if I could lift on Saturday if I feel fine.
Tuesday August 11, 2020
Week 3 Day 3
Light Bench Day
Close Grip Bench Press
*45x10
*95x8
*135x5
155 3x8
OHP
*45x5
*65x3
80x8
85x8
Backoff set
65x8
Lying DB Tri Extension
20’s 3x10
Band Pushdown
Red Mini 2x15
Side Raise
20’s 3x8
Bent Over Lateral
20’s 3x10
Good light workout. Boring but good.
Wednesday August 12, 2020
Deadlift Day
Warmup 1 round
Side to Side Lunge x10 per leg
Suspended One Legged Leg Curl Red Mini x10
SSB Squat
*61x5
*111x5
151 3x5
Deadlift
*135x5
*185x3
*225x1
260 2x8
Barbell Row
135 2x8
Neutral Pull-up
BW 2x5
Barbell Shrug
135 3x10
One Legged Calf Raise
21 lb chain 3x10
Side Bend
25 2x8
Accidentally unsubscribed a while back. Glad to see you're back at it.
[QUOTE=xRequiem;1613505971]Accidentally unsubscribed a while back. Glad to see you're back at it.[/QUOTE]
Thanks! Strength took a dive as usual with sicknesses or layoffs but building the base has been nice with Hypertrophy work. Entering my 4th week today. Learned I may have Chron’s Disease so hopefully I can prevent further nasty flare ups.
Looks like you’ve been getting crazy strong which is awesome.
Saturday August 15, 2020
Week 4 Day 1
Bench Day
Warmup 1 round
Pullaparts Red Mini x 30 (overhand, overhead, underhand)
One Arm Pushdown Red Mini x10
Comp Bench Press
*45x10
*95x8
*135x5
*165x3
*195x1
195x8
Wide Grip Bench Press
155 2x8
Incline Bench Press
125 3x8
Flat Chain Fly
21’s 4x12 (great burn)
Barbell Curl
*45x8
70 2x8
Hammer Curl
30’s 3x8
Incline DB Curl
20’s 3x8
Decent day. Hard to see I’m down 2 reps with 195 from before I got sick and hit 225x10 Bench in December. But it’ll come back. Good pumps in this final week of my Hypertrophy phase. Deload next week before I start my 5’s phase.
With that said I had a colonoscopy yesterday; doc thinks I have Chron’s. Lots of inflammation. I’m also down to 180 now. Hopefully I can prevent further flare ups.
Sunday August 16, 2020
Week 4 Day 2
Squat Day
Warmup 3 rounds
Suspended Leg Curl Monster Mini x20
Calf Raise 21 lb chain x20
Squat (Beltless)
*45x8
*95x5
*135x3
*185x2
*220x1
*255x1
290x1 (Overwarmup single)
Top Work Set
255x8
Backoff Set
230x8
High Bar Squat (Narrow)
205x8
RDL
*135x5
185 3x8
Stationary Lunge
42 lbs in chain x8
21 lbs in chain 2x12
Decline Sit-up
BW 3x15
Good workout. Time for my Deload after 2 mid week workouts.
Tuesday August 18, 2020
Week 4 Day 3
Light Bench Day
Warmup
Pullaparts - 50 total
Close Grip Bench Press
*45x10
*95x8
*135x5
165 3x8
OHP
*45x5
*70x3
90 2x8
Backoff set
70x8
Incline DB Tri Extension
25’s 3x8
Pushdown
Red Mini 4x10 (Choked up high on band)
One Arm Side Raise
20 3x10 (good burn)
Incline Rear Lateral
25’s 3x10
Friday August 21, 2020
Week 4 Day 4 (last workout Beltless)
Deadlift Day
SSB Squat
*61 2x5
*111x5
161 4x5
Deadlift
*135x5
*185x3
*225x1
275x8
Deficit Deadlift (1.5” Deficit)
225x8
Deficit Barbell Row
135 2x8
Dead Stop Pull-up
BW 3x5
Plate Shrug
45’s 2x12 w/ 3 sec squeeze
One Legged Calf Raise
BW 2x12
Late week makeup workout. Work was brutal this week so couldn’t hit this until today. Only 4 hours of sleep but everything was smooth and I’d say lower RPE today. Heading into my Deload week after today.
Sunday August 24, 2020
Week 5 Day 1
Bench Day (Deload)
Flat DB Bench
30’s x10
50’s x8
70’s x5
85’s x3
95’s x0 (wow; Chron’s hit me hard but also haven’t dumbbell benched much since starting this linear cycle)
Backoff sets
60’s 2x8
Incline DB Fly
20’s 2x12
Band Pushdown
Red Mini 3x15
Barbell Curl
45x8
65 2x6
Incline DB Curl
20’s 2x8
I liked dumbbell benching in Deload weeks when running my conjugate method. Figured I would do that during my first Deload if this linear cycle but when I get close to peaking the next Deload will be with a barbell. This does suck my last conjugate Deload I hit an easy set of 90’s for 6 on dumbbell bench but my Chron’s flare annihilated me and I haven’t dumbbell benched all but once since starting this cycle. It’s alright I’m halving volume this week. I’m a day late On my training schedule from last week but I’ll go into my next block of 5’s starting Saturday.
Monday August 24, 2020
Week 5 Day 2
Squat Day (Deload)
Pause Squat
*45x5
*95x3
*135x1
185 3x5
Cut it short. It’s a Deload and Felt like absolute trash.
Wednesday August 26, 2020
Week 5 Day 3
Light Bench Day (Deload)
Pause Feet Up Close Grip Bench
*45x10
*95x8
145 2x5 (left elbow felt bleh)
Pause Feet Up Bench Press
145x5
Pause Bench
145x5 (these were super fast; funny how much harder feet up are they’re more difficult than floor pressing probably)
One Arm DB OHP
20 2x10
Overhead Band Pushdown
Red Mini 2x12
Saturday August 29, 2020
Week 6 Day 1
Bench Day
Band Pullaparts - 30 total
Pause Bench
*45x10
*95x8
*135x5
*170x3
*200x1
200 2x5 (first set @8-9; second set @10)
Wide Grip Pause Bench
165 2x5 (easy)
Incline Bench Press
135 3x5 (easy)
Decline DB Fly
30’s 2x8 (hate Olympic DB Handles for flys; shoulders felt weird every time which is why I used chains first 4 weeks)
One Arm Band Pushdown
Red Mini 3x20
Barbell Curl
75 3x6
Seated DB Curl
30’s x8
30’s x6
Spider Curl
20’s 2x10
Decent workout. If I stall out on bench I will stick with a given weight that I can’t hit 5 on and continue hitting it until I get 10 reps which is what I did with 225 to get from 6 to 10 last December. Saw Greg Nuckols has been doing this with 315 recently and now 365. If this happens it means I won’t finish the linear cycle but we shall see.
Arms looking better every week.
Sunday August 30, 2020
Week 6 Day 2
Squat Day
Warmup 2 rounds
Unilateral Seated Leg Curl Monster Mini x20
Unilateral Calf Raise BWx20
Squat
*45 2x5
*135x4
*185x3
*225x2 (add belt)
*250x1
275 2x5 (this was horrible)
Pause Squat
225 2x5
Weighted Decline Sit-up
20 lbs 2x8
Horrendous workout. I was hitting 315x5 beltless squat before my Chron’s flare. 275x5 with a belt was just as hard today on each set. I’m going to do what I did with my Bench last December. Stick at a certain weight until I can hit 10 reps then move up. May do that mid week and hit max effort 1-5 rep maxes on variations on The weekend. Not entirely sure yet.
Tuesday September 1, 2020
Light Bench Day
Pause Feet Up Close Grip Bench
*45x10
*95x8
*135x6
*160x4
*185x2
185x6
Backoff sets
135 3x8
Overhead Band Pushdown (Neutral Grip)
Red Mini x20,15,12
Chin-up
BW 3x5
Barbell Curl
*45x6
65x6
85x6 (good progress; completely @10 RPE tho)
Backoff set
65x8
Pinwheel Hammer Curl
20x15,12,10 (good pump)
Face Pull
Red Mini 2x20
Going to stick with 3 week cycles of a particular variant on a 4-5 day per week schedule hitting every muscle at least twice like usual and increase reps with a particular weight week to week for some of the days (like today). Starting off with variants I suck at. May add/subtract weeks and/or weight based on how I feel.
Wednesday September 2, 2020
Lower Body (Deadlift Focused)
Pause SSB Squat w/ chain
*61 w/o chain x5
*61 + 42 lbs in chain x3
*111 + 42 lbs in chain x3
151 + 42 lbs in chain 3x5 (felt great)
Conventional Deadlift
*135x8
*225x5
*275x1
*295x1 (add belt)
315x10 (PR; lol)
Deficit SLDL (Beltless)
225x8
Bulgarian Split Squat
30’s 2x8
Unilateral Calf Raise
BW 3x10
Side Bend
30 3x10
Best workout since recovering from Chron’s. Seems my squat and bench suffered but deadlift did not. I’ve been capable of doing 315x10 off and on for years probably but never tried it as I stayed under 8 reps most of the time. I’ve gone up to 315x8 multiple times on conventional and RDLs, 315x15 on block pulls and rack pulls, and even 315x12 on low bar squats but didn’t attempt this previously even when I was pulling 435.
Anyway very happy with this workout. Also liked the squat variant I used as a “warmup” to deadlifts.