PMW961 and the Long Road to 1700

[pmw961]

June 26, 2017 -- Week 12 Workout 1

• Squat: 5x240, 5x295, 5x355, 2x2x415
• Bench: 5x150, 5x185, 5x220, 5x260, 5x295
• Barbell Row: 5x120, 5x150, 5x180, 5x210, 5x240
• Barbell Hip Thrust: 2x8x375
• Weighted Sit-Ups: 2x12x45, 2x10x45

I'm feeling good after taking a week to deload. I've been travelling through Europe so it was a nice break where I just did some bodyweight training, although I was plenty active walking around. I found a gym to train at in Geneva to get back on schedule this week. I didn't have my weight belt so I didn't feel comfortable going heavy on squat. Also, the weights were in kilos so the poundage is an approximation. They didn't really have a place to do hypers so I substituted barbell hip thrusts. I'll end up rerunning this week again next week but I'm happy with how my body is feeling now.

[pmw961]

June 28, 2017 -- Week 12 Workout #2

• Squat: 5x240, 5x295, 2x5x355
• OHP: 5x95, 5x115, 5x135, 5x155
• Bench: 5x150, 5x185, 2x5x225
• Deadlift: 5x320, 5x380, 5x440, 1x505
• Pull-ups: 3x6x35
• Sit-ups: 3x30

Disappointing day on the deadlift. I felt pretty good through squats but even my second set of deadlifts felt off. Hoping to get back on track next week.

[pmw961]

June 30, 2017 -- Week 12 Workout #3

• Squat: 5x240, 5x295
• Leg Press: 3x10x360
• Bench: 5x150, 5x185, 5x220, 5x255, 3x300, 8x225
• Iso-Lateral Row: 4x10x270
• Dips: 3x20xBW
• Preacher Curl: 3x8x80
• Triceps Pushdown: 3x8x100

Well, this week coming off a deload went about as poorly as I could've imagined. I hurt my back on the second set of squats. I was actual feeling great and moving well until the injury. I subbed some of my other lifts to take the load off my back. First meet is three weeks from tomorrow. Hopefully it's not too serious and I can get healthy in time.

[pmw961]

July 5, 2017 -- Week 13 Workout #1

• Bench: 1x295, 1x315, 1x325, 1x335, 10x245, 3x7x245
• RDL: 3x8x225
• BFR Leg Extensions: 30/15/15/15x70
• BFR Lying Leg Curls: 30/15/15/15x40

I took a couple days off to rest my back and get healthier. It's feeling a lot better now and I hope to do some light squats on Friday or next Monday. I worked up to a conservative 1RM on bench today before going to some higher rep work.

[pmw961]

June 6, 2017 -- Week 13 Workout #2

• Incline Bench: 5x7x205
• Pull-Ups: 10xBW, 8xBW, 7xBW
• DB Overhead Press: 3x8x55
• CS T-Row: 3x10x135
• CG Floor Press: 2x3x225

Back is feeling better but still working around it. Going to try some light squats tomorrow.

[pmw961]

July 7, 2017 -- Week 13 Workout #3

• Squat: 5x225, 5x275, 3x315, 3x365, 1x405
• Tempo Goblet Squats: 3x6x100
• Glute Extension: 12x100, 2x12x130

Felt pretty decent squatting again. Felt a little pull at 405 so I called it a day after one rep. Should be ready to go in two weeks.

[pmw961]

July 8, 2017 -- Week 13 Workout #4

• Bench: 5x2x315, 2x2x305

[pmw961]

July 10, 2017 -- Week 14 Workout #1

• Squat: 5x240, 5x295, 5x355, 5x415, 1x475
• Bench: 5x150, 5x190, 5x225, 5x265, 5x300
• Row: 5x125, 5x155, 5x185, 5x215, 5x245
• Decline Sit-Ups: 2x15

I felt pretty good warming up this morning so I decided to try and get one last week of 5x5 in. I ended up only getting 1 rep at 475 but I'm still happy with that considering where I was a week and a half ago. I didn't want to push it too much being this close to the meet and still recovering. Bench press was super easy today. Probably could've gotten 6, maybe 7 reps. As of right now, what's most uncomfortable is back flexion so the situps where actually the worst part of today's workout. My plan for the rest of the week is to do a normal Wednesday lift skipping deadlift and then go through a mock meet on Friday.

[pmw961]

July 12, 2017 -- Week 14 Workout #2

• Squat: 5x240, 5x295, 2x5x355
• OHP: 5x100, 5x120, 5x140, 2x160
• Bench: 5x150, 5x190, 2x5x225
• Pull-Ups: 3x10xBW
• Sit-Ups: 3x15

Back continues to feel better if not 100% on squats. Overhead Press was a little off but I'm more concerned with bench at this point and that's feeling really good.

[pmw961]

July 14, 2017 -- Week 14 Workout #3

[\list][*] Squat: 1x465, 1x495, 1x515[*] Bench: 1x325, 1x335, 0x350[*] Deadlift: 1x495[/list]
I ran through a mock meet today to get a feel for what numbers I want next weekend. Squat went really well with no back pain. Just missed the lockout on my bench so I'll probably go 345 depending on how I feel. I only attempted one deadlift because when I loaded up 525, I didn't feel like it would be a clean lift and I didn't want to aggravate my back injury. I will probably open at 475 to be a bit more conservative.

[pmw961]

July 17, 2017 -- Week 15 Workout #1
[/list][*] Squat: 5x3x425[*] Bench: 5x3x290[*] Deadlift: 3x3x445[/list]
Tapering down this week to get ready for Saturday. Decreasing volume and intensity with only two workout days. My back is feeling close to 100% and I've been able to stop taking pain killers so should be ready to go.

[pmw961]

July 19, 2017 -- Week 15 Workout #2

• Squat: 4x4x375
• Bench: 4x4x255
• Deadlift: 3x3x365

Last workout before the meet. Easy light weights felt good, everything feels healthy. I'm ready for Saturday.

[pmw961]

July 22, 2017 -- First Meet

I had my first competition today and overall it was a great experience. I definitely left some weight out there though and there's a lot of room for improvement. Still, it was good to get the experience and work through the first meet jitters.

I opened at 210kg/464lb squat, made my second attempt at 225kg/496lbs, but then missed at 237.5kg/523lbs. On all three, I went way too deep.

I struggled in bench. I hit my opener at 147.5kg/325lbs but then missed two at 152.5kg/336lbs. I couldn't quite lockout and I started cramping in the hips as I strained to finish the rep.

Deadlift went great though. I opened at 225kg/496lbs, pulled 237.5/523lbs easy, then set a new PR at 252.5/557lbs. My total for the meet was 625kg/1377lbs which was good enough to win the 110kg/242lb weight class. Overall, a great experience and I had a blast and can't wait to compete again.

[pmw961]

July 23, 2017 -- Block 1 Week 1 Day 1

• Squat: 2x9x375
• Bench: 2x9x240
• Deadlift: 2x7x400

I'm starting PH3 this week. I have a vacation in four weeks so my plan is to run the accumulation block without the AMRAP sets, deload, then come back and run the full program.

[pmw961]

July 24, 2017 -- Block 1 Week 1 Day 2

• Incline DB Press: 8x100, 7x110
• Lat Pulldown: 2x7x165, 6x165
• T-Bar Row: 8x90, 8x100
• Seated DB Shoulder Press: 7x60, 5x70
• EZ Bar Curl: 3x7x80, 2x6x80
• BFR Machine Curl: 20/10/10/10x35
• Skulls: 2x8x90, 7x90, 2x6x90
• BFR Triceps Press-Down: 20/10/10/10x80

[pmw961]

July 25, 2017 -- Block 1 Week 1 Day 3

• Squat: 3x7x400
• Bench: 3x7x255
• Leg Extension: 2x9x160
• Leg Curl: 10x150, 10x180
• Calf Raises: 3x7x170
• BFR Calf Raises: 20/10/10/10x90

Bench and squat felt pretty decent today. I am getting a little fatigued towards the end not being used to +5 rep sets. Working on emphasizing the pause on bench after struggling with it on Saturday.

[pmw961]

July 26, 2017 -- Block 1 Week 1 Day 4

• Deadlift: 2x4x460
• Bench: 3x5x270
• Cable Crossover: 15x60, 12x70
• Lat Pulldown: 2x14x120
• Bent Over DB Row: 2x12x70
• DB Lateral Raise: 15x15, 15x17.5
• Machine Preacher Curl: 3x15x45, 2x14x45
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 2x15x100, 13x100
• BFR Triceps Press-Down: 2x30/15/15/15x60

Normally would have been an off day today but I have a family reunion this weekend that I need to travel to and there isn't a gym around. Deadlifts felt decent and bench moved the best it has all week. One more squat day to wrap up the week.

[pmw961]

July 27, 2017 -- Block 1 Week 1 Day 5

• Squat: 3x5x425
• BFR Leg Extension: 30/15/15/15x60
• BFR Lying Leg Curl: 30/15/15/15x40
• Calf Raises: 3x14x90
• BFR Calf Raises: 30/15/15/15x45

Started feeling the fatigue of the week and skipping an off day on squat. Moved decently but the weight felt a lot harder than I expected it to. A couple rest days now while I head out to a family reunion then back at it on Sunday.

[pmw961]

July 30, 2017 -- Block 1 Week 2 Day 1

• Squat: 3x9x375
• Bench: 3x9x240
• Deadlift: 2x7x400

Lifts felt great and weights felt light. Same percentages as last week but bumped up the sets a little bit. Getting used to adding in some more volume.

[pmw961]

July 31, 2017 -- Block 1 Week 2 Day 2

• Incline DB Press: 2x7x110
• Lat Pulldown: 3x8x165
• T-Bar Row: 2x7x115
• Seated DB Shoulder Press: 7x70, 6x75
• EZ Bar Curl: 8x80, 4x7x80
• BFR Machine Curl: 20/10/10/10x35
• Skulls: 2x7x100, 3x6x100
• BFR Triceps Press-Down: 20/10/10/10x80

Pretty quick hypertrophy workout this morning. Nothing was taken to failure so I still feel pretty fresh after hitting all these auxiliary lifts. Big bench and squat day tomorrow.

[pmw961]

August 1, 2017 -- Block 1 Week 2 Day 3

• Squat: 4x7x400
• Bench: 4x7x255
• Leg Extensions: 2x9x165
• Leg Curls: 10x180, 9x195
• Calf Raises: 8x170, 3x7x170
• BFR Calf Raises: 20/10/10/10x95

Tried out some new foot positioning during bench and I felt stronger but I lost my arch at the end of the last set and struggled to finish the reps. A little more practice and I think this will be helpful moving forward. Squats felt nice and easy. Looking forward to a recovery day tomorrow.

[pmw961]

August 3, 2017 -- Block 1 Week 2 Day 4

• Deadlift: 3x4x460
• Bench: 3x5x270, 7x270
• Cable Crossover: 2x12x70
• Lat Pulldown: 15x125, 13x125
• Bent Over DB Row: 2x12x70
• Lateral Raise: 15x20, 13x22.5
• Machine Preacher Curl: 3x15x50, 2x13x50
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 14x110, 13x110, 12x110
• BFR Triceps Press-Down: 2x30/15/15/15x65

Deadlifts felt a little slow today but bench felt great. I had a liftoff for my last set and that made a huge difference.

[pmw961]

August 4, 2017 -- Block 1 Week 2 Day 5

• Squat: 3x5x425, 8x425
• BFR Leg Extension: 30/15/15/15x70
• BFR Lying Leg Curl: 30/15/15/15x30
• Calf Raises: 15x120, 14x120, 13x120
• BFR Calf Raises: 30/15/15/15x80

Woke up feeling great this morning and I couldn't get to the gym fast enough. Easy squats today hitting 8 on my AMRAP final set and then a little BFR pump up work. Awesome way to finish out the week.

[pmw961]

August 6, 2017 -- Block 1 Week 3 Day 1

• Squat: 3x9x380
• Bench: 2x9x245, 8x245
• Deadlift: 3x7x400

Squats and deadlifts were really easy today, felt pretty great throughout and had good speed. Bench was disappointing. Lost my arch and elbows flared and couldn't lock out the last rep.

[pmw961]

August 7, 2017 -- Block 1 Week 3 Day 2

• Incline DB Press: 2x6x115
• Lat Pulldown: 8x172.5, 2x7x172.5
• T-Bar Row: 2x7x115
• Seated DB Shoulder Press: 2x7x75
• EZ Bar Curl: 3x8x80, 2x7x80
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 2x7x100, 3x6x100
• BFR Triceps Press-Down: 20/10/10/10x80

Good upper body workout today. Definitely need more tricep strength moving forward.

[JustBulk]

I find doing close grip bench press to have strengthened my triceps the most effectively, just sharing my two cents.

[pmw961]

August 8, 2017 -- Block 1 Week 3 Day 3

• Squat: 4x7x405
• Bench: 4x7x260
• Leg Extensions: 2x9x170
• Leg Curls: 2x9x200
• Calf Raises: 2x8x175, 2x7x175
• BFR Calf Raises: 20/10/10/10x95

Just bulk, thanks for the suggestion on CG press. I'll look into how to incorporate it into my routine.

Today's lift went great. Squats felt really easy again. Bench was much better too. I started in a better position and got a lift-off on my last set which made a huge difference.

[pmw961]

August 10, 2017 -- Block 1 Week 3 Day 4

• Deadlift: 2x4x460, 6x460
• Bench: 3x5x275, 7x275
• Cable Crossover: 15x70, 13x70
• Lat Pulldown: 14x130, 12x130
• Bent Over DB Row: 13x70, 12x70
• Lateral Raise: 14x22.5, 13x22.5
• Machine Preacher Curl: 2x15x55, 14x55, 2x12x55
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 14x110, 13x110, 12x110
• BFR Triceps Press-Down: 2x30/15/15/15x65 go up

Another food workout with AMRAP sets on bench and deadlift. Got two extra reps on deadlift compared to a week ago and same reps on bench but +5 pounds.

[pmw961]

August 11, 2017 -- Block 1 Week 3 Day 5

• Squat: 4x5x435, 7x435
• BFR Leg Extension: 30/15/15/15x75
• BFR Lying Leg Curl: 30/15/15/15x30
• Calf Raises: 3x13x130
• BFR Calf Raises: 30/15/15/15x80

I've just been killing these squats so far. Feeling healthy and strong.

[pmw961]

August 13, 2017 -- Block 1 Week 4 Day 1

• Squat: 4x4x425
• Bench: 4x4x275
• Deadlift: 2x4x425

A little less volume this week as I prep for a rep test on Friday. Weights moved very easily.