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  1. #691
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    Saturday 1st June

    Squat :
    70 x 5
    110 x 6
    120 x 6
    130 x 6
    135 x 6

    Front squat:
    110 x 4
    115 x 4
    117.5 x 4
    120 x 4
    122.5 x 4

    Deadlift :
    70 x 5
    110 x 6
    140 x 6
    My fom is so stiff leg its insane. My body is just not designed to deadlift conventional, my tibias are too damn long.

    Sumo deadlift :
    Many sets at 110
    Going to work on the properly, since it seems stronger for me.

    Banded hamstring curl:
    4 x 20 purple + green
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  2. #692
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    Sunday 2nd June

    Pause bench:
    60 x 10
    100 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5

    NG pullups:
    X8
    +15 x 6
    +30 x 6
    +40 x 6
    +40 x 6
    +42.5 x 6
    +45 x 6
    Pretty happy with these - not a pb but form is stricter. Definitely more of a lat focus now.

    Incline bench:
    70 x 8
    100 x 6
    105 x 6
    110 x 6

    Band lateral raise:
    4 x 15 red

    Db upright row:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Preacher curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 10

    Tricep pushdown:
    60 lbs x 12
    60 lbs x 12
    60 lbs x 12
    60 lbs x 10 + dropsete

    Reverse curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 12 + burnout

    Deload next week, and going to write out my next block
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  3. #693
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    Tuesday 4th June

    Squat:
    70 x 5
    110 x 3
    120 x 3
    130 x 3
    140 x 2

    Front squat:
    110 x 3
    112.5 x 3
    115 x 3

    Sumo deadlift:
    70 x 5
    110 x 3
    120 x 3
    130 x 3
    130 x 3

    Calf raise:
    4 x 20
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  4. #694
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    Thursday 6th June

    NG pullup:
    X8
    +15 x 4
    +30 x 4
    +45 x 3
    +55 x 2

    Pause bench:
    60 x 10
    100 x 5
    110 x 5
    115 x 4
    120 x 3

    Incline:
    70 x 10
    100 x 5
    110 x 4
    115 x 3

    Band lateral raise:
    4 x 15 red

    Band front raise:
    4 x 15 front

    CG preacher curl:
    27.5 x 12
    27.5 x 12
    27.5 x 12
    27.5 x 6, 25 x 6

    Rope tricep pushdown:
    60 lbs x 15
    60 lbs x 12
    60 lbs x 12
    60 lbs x 12

    Incline dB curls:
    12.5 x 12
    12.5 x 12
    12.5 x 6 + partials
    12.5 x 8 + partials

    Low volume week going okay, nothing too strenuous
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  5. #695
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    Thursday 6th June

    Squat:
    100 x 6
    100 x 6
    100 x 6

    Sumo deadlift:
    70 x 3
    110 x 3
    110 x 3
    110 x 3
    Really need to figure out the form.. Basically have no idea what I'm doing lol. Just trying to take my back out of the movement but I seem to lose all my power

    Hip thrust:
    110 x 6
    120 x 6
    130 x 6
    140 x 6
    140 x 6
    140 x 6

    Nordic curl:
    4 x 12

    Calf raises:
    70 x 12
    70 x 12
    70 x 12
    70 x 12
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  6. #696
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    Friday 7th June

    Pause bench:
    100 x 6
    100 x 6
    100 x 6

    WG lat pulldown:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Incline dB row:
    20 x 15
    20 x 15
    20 x 15
    20 x 15

    NG cable row:
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12
    140 lbs x 12

    Band pullapart:
    4 x 20 red
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  7. #697
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    Saturday 8th June

    Squat:
    110 x 5
    120 x 5
    130 x 5

    Pause squat:
    120 x 3
    120 x 3
    120 x 3

    Sumo dead:
    110 x 5
    110 x 5
    110 x 5
    Dialling in form

    Stiff leg dead:
    110 x 5
    110 x 5
    110 x 5

    Calf raise:
    70 x 15
    70 x 15
    70 x 15
    70 x 15
    Suoerset with full range raises
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  8. #698
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    Sunday 9th June

    Pause bench:
    102.5 x 5
    112.5 x 4
    122.5 x 3

    NG pullups:
    40 x 4
    50 x 3
    60 x 2
    seemed really strong. working on really strict form seems to be improving the start of my pull. may need to work a little on the top half

    Incline bench:
    102.5 x 5
    112.5 x 4
    117.5 x 3

    Incline front raises:
    10 x 12-15
    10 x 12-15
    10 x 12-15
    7.5 x 20
    works better with slightly lighter weight

    Band lateral raise:
    4 x 15 red

    Hammer curls:
    15 x 15
    15 x 15
    15 x 15
    15 x 15

    CG preacher curl:
    25 x 12
    25 x 12
    25 x 12
    25 x 8, dropsets

    Straight bar tricep pushdown:
    70 lbs x 12
    70 lbs x 12
    70 lbs x 12
    70 lbs x 8, dropsets
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  9. #699
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    Monday 10th June

    Squat:
    130 x 6
    130 x 6
    130 x 6
    130 x 6

    Front squat :
    115 x 5
    117.5 x 5
    120 x 5

    Sumo dead:
    110 x 5
    120 x 5
    130 x 5

    Band Hamstring curl:
    4 x 20 purple + green

    Calf raise :
    70 x 12
    70 x 12
    70 x 12
    70 x 12
    Full range ranges superset
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  10. #700
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    Tuesday 11th June

    Pause bench :
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5
    117.5 x 5

    Ng pullups:
    +45 x 5
    +45 x 5
    +47.5 x 5
    +47.5 x 8 PB
    BW 85 total weight 145 so really 50kg but w/e, it's only reps so I don't really care

    Cg incline:
    100 x 6
    105 x 6
    110 x 6

    Accessories fluff
    Shoulders x 2, biceps x 2, triceps x 1

    Heavy grips :
    200 lbs 4 x 6



    Top set of pullups, form is pretty g
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  11. #701
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    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
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  12. #702
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    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
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  13. #703
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    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
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  14. #704
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    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
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  15. #705
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    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
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  16. #706
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    Had forgotten my password, we back

    Running the Bridge 1.0 by BBM

    Week 1 - low stress

    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 -->
    Week 2 - mod stress

    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

    Week 3 - mod stress

    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)
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  17. #707
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    Week 4 - high stress:

    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

    Week 5 - mod stress:

    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

    Week 6 - mod stress:

    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).
    Last edited by j0hn117; 03-08-2020 at 04:43 AM.
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    Week 7

    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) + 3 KG (6lb)
    OHP: 81 (70 x 5 @ 10) -> 95 (87.5 x 1 @ 8) + 14 KG (30 lbs)
    Squat: 153 (135 x 3 @ 8.5) -> 168 (155 x 1 @ 8) + 15 KG (33 lbs) .. disappointing
    Deadlift: 181 (145 x 5 @ 7.5) -> 207 (190 x 1 @ 8) + 26 KG (57 lbs)

    eTotal: 485 -> 529 + 44 KG (97lb)
    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).
    Last edited by j0hn117; 03-14-2020 at 11:22 AM.
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    Doing the 'untamed method'

    Week 1:

    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

    Week 2:

    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

    Week 3:

    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..
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    Week 4:

    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.
    Last edited by j0hn117; 04-15-2020 at 02:46 AM.
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    Week 5

    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.
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    Week 6

    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
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    Week 7

    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
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    Week 8

    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
    Accessories: 4 x 15 leg curl, wrist curls & forearm extensor

    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
    Accessories: facepulls 4 x 20, back extension things 4 x 12, hammers 4 x 12

    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
    Accessories: band pullaparts 4 x20, shrugs 4 x 12 @ 80

    GPP:
    Calves, 210lb x 8 sup. pulldown, core.
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    Week 9

    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
    Last edited by j0hn117; 05-17-2020 at 03:18 AM.
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    Finished untamed method, estimated 1RM progression:

    Bench: 154/340 -> 165/364 + 11kg/24lbs
    Squat: 168/370 -> 195/430 + 27kg/60lbs week 9 lift - most heavily impacted by injury
    Deadlift: 207/456 -> 232/511 + 25kg/55lbs

    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)
    Last edited by j0hn117; 06-20-2020 at 11:21 AM.
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    Finished another cycle of untamed method.

    Bench e1RM up to 175/385.
    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.
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