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  1. #301
    They're All Blue Wires dgcoats's Avatar
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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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    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
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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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    dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500) dgcoats is a jewel in the rough. (+500)
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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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