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  1. #301
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    9/26-10/2

    251

    10:19pm-11:56pm
    Bench 260 5 Pause 235 5-5-5-5-5
    Pendlay Row 235 7-7-7
    NG DB Bench 80 10-11-10
    Straight Arm Pulldown 60 16-16
    Unilateral DB Press 40 12-12
    DB Supinated Curls 30 14-11

    2:04pm-3:52pm
    Deadlift 470 5 420 5-5-5-5-5
    Pause HB Squat 275 5-5-6
    KB Swings 50 20-20
    Side Step Up KB 40 10-10
    Standing Calf Machine 260 11-11
    KB Waiter Hold

    1:52pm-3:33pm
    Press 175 5 155 5-5-5-5-5
    Chin Ups BW 8-8-8
    Slight Incline Pause Bench 175 6-6-10
    Face Pull 42.5 13-15
    Dips BW 10-8
    Dead Hang

    1:16pm-3:10pm
    HB Squat 405 5 360 5-5-5-5-5
    Deficit SLDL 245 8-8-8
    Front Squat 175 8-10
    Back Extension 50 12-12
    Seated Calf Machine 360 14-15
    Unilateral DB Hold
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  2. #302
    They're All Blue Wires dgcoats's Avatar
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    10/3-10/9

    250

    2:08pm-3:51pm
    Bench 290 3 Pause 265 3-3-3
    Pendlay Row 265 4-4-4
    DB Bench 90 10-10-8
    Straight Arm Pulldown 70 12-12
    Neutral DB Press 40 15-15
    DB Supinated Curls 40 11-11

    1:55pm-3:55pm
    Deadlift 530 3 480 3-3-3
    Pause HB Squat 275 5 285 5-5
    KB Swings 50 20 60 18
    Leg Press Swing 180 12-17
    Standing Calf Machine 210 15-15
    Dead Hang

    2:11pm-3:53pm
    Press 195 3 175 3-3-3
    Chin Ups BW 8-8-8
    Slight Incline Pause Bench 185 8-8-8
    Face Pull 35 20-19
    Dips BW 13-8
    KB Waiter Hold

    12:44pm-2:50pm
    HB Squat 455 3 410 3-3-3
    Deficit SLDL 265 5-5-5
    Front Squat 190 8-8
    Back Extension BW 10-
    Seated Calf Machine 360
    Unilateral DB Hold

    Tried to keep all top sets at rpe 8, although squat was probably rpe 9.
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  3. #303
    They're All Blue Wires dgcoats's Avatar
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    10/10-10/16

    249

    2:03pm-3:50pm
    Bench 275 4 Pause 245 4-4-4-4
    Pendlay Row 250 7-7-7
    DB Bench 100 8-8-8
    Straight Arm Pulldown 60 15-15
    Neutral DB Press 40 15-15
    DB Supinated Curls 40 11-11

    2:00pm-3:48pm
    Deadlift 500 4 440 4-4-4-4
    Pause HB Squat 290 5-5 295 5
    KB Swings 70 15-13
    Unilateral Leg Press 140 10-11
    Standing Calf Machine 210 15-15
    Dead Hang

    2:11pm-4:02pm
    Press 185 4 160 4-4-4-4
    Chin Ups 15 5-5-5
    Slight Incline Pause Bench 190 7-7-8
    Face Pull 35 20-21
    Dips BW 11-10
    KB Waiter Hold


    Reworked the weights I'll be using for top sets and working sets, so this week the weights are same as last cycle, will be lighter next week vs last cycle, and should be slightly heavier for my triples week. For a long time I've gone rpe 9 or 10 for a lot of sets and this has hampered my strength gains. I believe with this set up I'll be hitting prs again in November. Pushed back squat day to next week.
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  4. #304
    They're All Blue Wires dgcoats's Avatar
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    10/17-10/23

    249

    Deload
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  5. #305
    They're All Blue Wires dgcoats's Avatar
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    10/24-10/30

    249

    11:09am-1:05pm
    HB Squat 390 5 335 5-5-5-5-5
    Deficit SLDL 245 5-5-5
    Front Squat 205 5-5
    Back Extension BW 12-12
    Seated Calf Machine 150 15-13
    Abs

    2:09pm-3:56pm
    Bench 255 5 Pause 225 5-5-5-5-5
    Pendlay Row 225 5-5-5
    DB Bench 90 11-10-10
    Kneeling Straight Arm Pulldown 60 15-15
    Machine Press 75 16-13
    DB Preacher Curls 35 10-10

    2:05pm-3:58pm
    Deadlift 460 5 400 5-5-5-5-5
    Pause HB Squat 275 5-5-5
    KB Swings 70 12-12
    Unilateral Leg Press 295 8-10
    Standing Calf Machine 175 15-15
    Abs

    12:12pm-1:58pm
    Press 170 5 145 5-5-5-5-5
    Chin Ups 25 4-4-4
    Slight Incline Bench 190 8-10-10
    Face Pull 40 20-20
    Dips BW 10-10
    KB Waiter Hold
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  6. #306
    They're All Blue Wires dgcoats's Avatar
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    10/31-11/6

    249

    2:06pm-3:48pm
    HB Squat 460 1 LB 405 3-3-3
    Deficit SLDL 270 5-5-5
    Front Squat 225 6-7
    Back Extension 50 10-10
    Seated Calf Machine 160 15-15
    Abs

    2:09pm-4:06pm
    Bench 295 3 Pause 265 3-3-3
    Pendlay Row 265 5-5-5
    DB Bench 100 9-9-9
    Straight Arm Pulldown 65 12-12
    Neutral DB Press 50 10-9
    DB Preacher Curls 30 13-12

    3:19pm-5:18pm
    Deadlift 540 3 480 3-3-3
    Pause HB Squat 300 4-4-4
    KB Swings 70 13-13
    Leg Press Sled 525 10-12
    Standing Calf Machine 180 15-15
    Abs

    4:41pm-6:30pm
    Press 200 3 175 3-3-3
    Chin Ups 25 5-5-5
    Slight Incline Bench 225 6-6-6
    TRX Face Pull BW 12-12
    Dips BW 10-10
    KB Waiter Carry
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  7. #307
    They're All Blue Wires dgcoats's Avatar
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    11/14-11/20

    249

    2:06pm-4:32pm
    Zercher Squat 250 5-6-6-8 HB Long Pause 1
    Incline DB Bench 75 10 65 11 55 14
    Pull Through 95 15 110 13-13
    NG Pulldown 135 15 150 10 135 11
    Leg Press Sled 475 12-13-13
    Push Ups BW 20-14-15
    DB Lateral Raise 15 16-16

    2:15pm-4:30pm
    Hip Thrust 315 12-12-12-15
    Seated Press 100 15-12-12
    Leg Extension 100 16 115 15-20
    Uni Sup Cable Row 50 16-16-17
    Lying Leg Curls 95 16-16-18
    Machine Chest Press 100 17-15-15
    Calves
    Triceps

    5:02pm-7:17pm
    Sumo Deadlift TNG 315 12-12-14
    CG Bench 175 14-11-9
    Hack Squat 320 10-10-6
    Machine High Row 15-12-20
    Uni Walking Lunges 50 8-8-8
    Push Ups BW 16-12-12
    Cable Preacher Curls 25 16-13
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  8. #308
    They're All Blue Wires dgcoats's Avatar
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    11/21-11/27

    251

    1:38pm-3:46pm
    Zercher Squat 250 7-7-8-9
    Incline DB Bench 70 12-12 65 12
    Pull Through 57.5 16-16-20
    NG Pulldown 140 15-12 120 16
    Leg Press Sled 475 16-15-20
    NG Push Ups BW 13-14-11
    Cable Lateral Raise 20 13-15
    Standing Calf Machine 140 15 120 15

    2:05pm-4:18pm
    Hip Thrust 365 10 405 10-10-10
    Seated Press 100 16 115 12-12
    Leg Extension 120 16-16-20
    Uni Sup Cable Row 55 15-15 60 15
    Lying Leg Curls 95 20-20 100 20
    Machine Chest Press 90 21-21-19
    Tricep Cable Pushdown 30 20-20
    Ab Wheel

    2:47pm-5:10pm
    Snatch Grip Deadlift 275 8-9-10-10
    CG Bench 175 15-14-11
    Hack Squat 320 12-12-12
    Machine High Row 140 20 160 18-18
    Uni Walking Lunges 50 12-12-13
    Push Ups BW
    Cable Preacher Curls 25
    Seated Calf Machine
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  9. #309
    They're All Blue Wires dgcoats's Avatar
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    11/28-12/4

    250

    2:47pm-4:58pm
    Zercher Squat 275 8 280 8 315 5 225 11
    Incline DB Bench 75 12-12-11
    Pull Through 57.5 18-20-20
    NG Pulldown 140 17-15-11
    Leg Press Sled 475 20 565 15-17
    NG Push Ups BW 16-15-12
    Cable Lateral Raise 25 17 20 19
    Standing Calf Machine 200 11 220 10

    2:19pm-4:25pm
    Hip Thrust 405 12-12-11-10
    Seated Press 120 13-10-10
    Leg Extension 145 15-14-15
    Uni Sup Cable Row 60 16-13-11
    Lying Leg Curls 110 18 40 25 50 30
    Machine Chest Press 100 22-18-18
    Cable Overhead Tri Ext 25 16-14
    Abs
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  10. #310
    They're All Blue Wires dgcoats's Avatar
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    12/5-12/11

    250

    3:24pm-5:49pm
    Snatch Grip Deficit Deadlift 300 8 315 8 320 8 325 8
    CG Bench 175+40 Chains 12-11-10
    Overhead Squat 135 4 100 5-6
    Machine High Row 180 16-16 200 13
    Uni Walking Lunges 50 12-12-14
    Push Ups BW 22-18-14
    Cable Curls 25 20-19
    Seated Calf Machine 90 14-14

    2:11pm-4:23pm
    Hip Thrust 405 13-13-13-10
    Seated Press 135 10-10-9
    Leg Extension 145 17-17-19
    Uni Sup Cable Row 70 13-12-12
    Lying Leg Curls 70 25 80 25 90 21
    Machine Chest Press 115 19 130 16 145 12
    Cable Overhead Tri Ext 20 22-19
    Abs

    2:13pm-4:28pm
    Zercher Squat 275 9-1 LB Pause 3-3-3
    Incline DB Bench 75 15-13-10
    Pull Through 65 16-16-15
    NG Pulldown 150 13 Reg 13-13
    Leg Press Sled 565 20 655 12-12
    Machine Press 70 14 60 16-17
    DB Lateral Raise 20 15 17.5 16
    Standing Calf Machine 210 13 170 18
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  11. #311
    They're All Blue Wires dgcoats's Avatar
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    12/19-12/25

    253

    4:04pm-6:10pm
    LB Squat 430 4 375 4-4-4-4
    RDL 300 3-5-5-3
    Front Squat Pause 300 1 315 1-1
    Reverse Hyper BW 8 Red Band 8
    Seated Calf Machine 90 15 110 12
    Abs

    1:57pm-4:12pm
    Bench 285 4 Pause 255 4 Reg 4-4-4
    Pull Ups BW 5-5-5-5
    Incline DB Bench 90 5-6-6
    DB Incline Row 90 5 80 8
    Pin Z Press 105 6-6-6
    DB Preacher Curls 35 11-11

    2:39pm-3:39pm
    Deadlift 515 0 315 1-1-1
    DB Split Squat 50 5-5

    Mulligan week, gonna have a light week then back to strength block
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  12. #312
    They're All Blue Wires dgcoats's Avatar
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    12/26-1/1

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  13. #313
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    1/2-1/8

    256

    2:23pm-4:31pm
    LB Squat 395 5 340 5-5-5-5-5
    RDL 300 5-5-5 275 5
    Front Squat 280 3-3-3
    Reverse Hyper BW 10-15
    Seated Calf Machine 110 12-12
    Abs

    2:55pm-4:56pm
    Bench 265 5 235 5-5-5-5-5
    Pull Ups BW 5-5-5-5
    Incline DB Bench 90 6-6-6
    DB Incline Row 75 9-9
    Z Press 100 8-8-8
    DB Sup Curls 40 12-8 27.5 5

    2:19pm-4:29pm
    Deadlift 475 5 415 5-5-5-5
    HB Pin Squat 275 4 295 4-4 250 4
    Good Mornings 185 8-8 140 8
    DBSS Deficit 50 5-5
    Standing Calf Machine 115 20-20
    Abs

    3:30pm-5:23pm
    Press 175 5 150 5-5-5-5-5
    Sup Row 225 6-6-6-6
    CG Pause Bench 210 6-6-6
    Uni Sup Cable Pulldown 50 15 65 8
    Dips 25 7-5-5
    Lu Raises 15 12-12
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  14. #314
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    1/9-1/15

    256

    3:08pm-5:06pm
    LB Squat 430 4 375 4-4-4-4
    RDL 315 5-5-5 275 5
    Front Squat 280 4-4 315 2
    Reverse Hyper BW 12-16
    Seated Calf Machine 120 12 140 11
    Abs

    1:05pm-3:01pm
    Bench 285 4 255 4-4-4-4
    Pull Ups 25 3-3-3-3
    Incline DB Bench 95 5-5-5
    DB Incline Row 75 10-11
    Z Press 105 8-8-8
    DB Sup Curls 30 20-14

    4:15pm-6:11pm
    Deadlift 515 4 455 4-4-4
    HB Pin Squat 275 5-5 315 3-3
    Good Mornings 210 6 225 5-5
    DBSS Deficit 40 8-11
    Standing Calf Machine 110 22-21
    Abs

    5:32pm-7:24pm
    Press 190 4 165 4-4-4-4
    Sup Row 230 5-5 235 5-5
    CG Chain Bench 175+45 6 185+45 6 205+45 6
    Uni Sup Cable Pulldown 65 10-14
    Dips BW 11-10-9
    Lu Raises 15 13-13
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  15. #315
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    1/16-1/22

    255

    2:28pm-4:30pm
    LB Squat 465 3 410 3-3-3
    RDL 315 6-6 335 4-4
    Front Squat Pause 315 1 320 1 Reg 280 5
    Reverse Hyper BW 20-17
    Standing Calves BW Wtv
    Abs

    8:08pm-10:13pm
    Bench 305 3 275 3-3-3
    Pull Ups 25 3-3-3-4
    DB Pause Bench 100 5 110 4-4
    DB Incline Row 75 11-12
    Z Press 110 8-8-8
    DB Sup Curls 40 13-9

    5:24pm-7:22pm
    Deadlift 555 3 495 3-3
    LB Pin Squat 315 5-5-5 275 5
    Reverse Hyper BW 21-19
    DBSS Deficit 45 10-10
    Seated Calf Machine 140 12-11
    Abs

    5:25pm-7:35pm
    Press 205 3 180 3-3-3
    Sup Row 245 5-5 250 5-5
    Dips 25 8-8-6
    Uni Sup Cable Pulldown 70 12 55 15
    Chain Bench 185+45 10-10-10
    Lu Raises 12.5 18-16
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