PMW961 and the Long Road to 1700

[pmw961]

August 14, 2017 -- Block 1 Week 4 Day 2

• Leg Extension: 2x9x175
• Leg Curl: 2x10x210
• Calf Raise: 8x190, 3x7x190
• Incline DB Press: 2x6x115
• Lat Pulldown: 2x8x165, 7x165
• T-Bar Row: 8x115, 7x115
• Seated DB Shoulder Press: 6x80, 5x80
• EZ Bar Curl: 3x8x80, 2x7x80
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 8x100, 7x100, 3x6x100
• BFR Triceps Press-Down: 20/10/10/10x90

Good & quick full body workout. One more lift tomorrow before rep testing on Friday.

[pmw961]

August 15, 2017 -- Block 1 Week 4 Day 3

• Squat: 3x5x375
• Bench: 3x5x240
• Deadlift: 2x4x425

Real quick and easy, light day. Two rest days now and then a rep max on Friday.

[pmw961]

August 18, 2017 -- Block 1 Week 4 Day 4

• Squat: 9x440
• Bench: 7x280
• Deadlift: 6x470

This was a rep max testing at the end of this 4 week block using 85% of my initial 1RM. I probably had another squat but felt my form starting to slip and didn't want to push it. Projected maxes went from 515 --> 535 for squat, 330 --> 335 for bench, and 555 --> 565 for deadlift. Initial lifts were all based on true 1RM and there's some question to rep max calculations, but I'm still happy with the four week progress. I'm on vacation for the next week and a half so I'll do some work over the next two weeks (mostly iso-lateral) but will take a short break from the big 3. I'll then start the 13 week program from the start using these new maxes as my starting point.

[pmw961]

August 23, 2017

• Goblet Tempo Pause Squat: 3x10x50
• Bulgarian Split Squat: 3x10x100
• SL DB Calf Raise: 2x12x50
• Incline DB Fly SS Incline DB Press: 2x15x50
• Lat Pushdown SS Standing Row: 2x15x55/115
• DB Lateral Raise: 2x15x20
• Hammer Curl: 2x10x35
• DB Skulls: 2x10x35

My goal is to get three lifts in on this vacation. The resort has a pretty decent fitness facility with DBs up to 50lbs. Worked in some tempo and pre-exhaustion to work around the lighter weights.

[pmw961]

August 25, 2017

• DB Narrow Squat: 15x50
• DB Press: 15x50
• DB Row: 15x50
• DB Shoulder Press: 15x30
• DB Curl: 10x30
• DB Tri-Extension: 10x30

Just wanted to get a quick lift in yesterday on vacation so I ran this circuit through four times with no rest.

[pmw961]

August 27, 2017

• DB Lunge: 10x45
• Push-Up to Renegade Row: 7x45
• DB Lateral Raise: 10x20
• DB Drag Curl: 10x20
• DB Kickback: 10x20

Last vacation workout. Ran this circuit three times through, no rest.

[pmw961]

August 30, 2017

• Squat: 3x10x315
• Bench: 3x10x225
• Deadlift: 2x8x335

Kept things pretty light today in my first day back on the Big 3. Last time I took an extended period off, I hurt my back coming back so trying to avoid that here.

[pmw961]

September 1, 2017

• Squat: 3x6x365
• Bench: 3x6x250
• Rack Pulls: 2x5x405

[pmw961]

September 4, 2017 -- Block 1 Week 1 Day 1

• Squat: 2x9x385
• Bench: 2x9x245
• Deadlift: 2x7x410

Starting the PH3 program fresh. Felt great going through all the movements today. Goal is to add 100# to the total.

[pmw961]

September 5, 2017 -- Block 1 Week 1 Day 2

• Incline DB Press: 2x6x115
• Lat Pulldown: 2x8x170, 6x170
• T-Bar Row: 2x8x115
• Seated DB Shoulder Press: 6x80, 5x80
• EZ Bar Curl: 4x8x80, 7x80
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 8x100, 7x100, 3x6x100
• BFR Triceps Press-Down: 20/10/10/10x100

Good hypertrophy workout this morning. Body feels good after restarting this program yesterday. Bench and squat on deck again tomorrow.

[pmw961]

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

• Squat: 3x7x410
• Bench: 3x7x260
• Leg Extensions: 2x8x175
• Leg Curls: 2x8x210
• Barbell Calf Raises: 4x8x155
• Barbell BFR Calf Raises: 20/10/10/10x95

Bench felt the best it has in a while but squats were a little more difficult than anticipated.

[pmw961]

September 7, 2017 -- Block 1 Week 1 Day 4

• Deadlift: 2x4x465
• Bench: 3x5x275
• Cable Crossover: 2x13x70
• Lat Pulldown: 13x135, 12x135
• Bent Over DB Row: 13x70, 12x70
• Lateral Raise: 15x22.5, 12x25
• Machine Preacher Curl: 2x15x55, 3x13x55
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 15x110, 13x110, 12x110
• BFR Triceps Press-Down: 2x30/15/15/15x70

Deadlifts felt heavy but form stayed decent. Bench feels great. I think I found a much better foot position that's helping me hold my arch through the lift.

[pmw961]

September 8, 2017 -- Block 1 Week 1 Day 5

• Squat: 3x5x435
• BFR Leg Extension: 30/15/15/15x75
• BFR Lying Leg Curl: 30/15/15/15x30
• Smith Machine Calf Raises: 3x15x155
• BFR Calf Raises: 30/15/15/15x80

Another day with squats feeling a little heavy. Off day tomorrow so hopefully I can get some recovery in.

[JustBulk]

Enjoy your rest day, enjoy your weekend!

[pmw961]

September 10, 2017 -- Block 1 Week 2 Day 1

• Squat: 3x9x385
• Bench: 2x9x245, 8x245
• Deadlift: 2x7x410

Got a late lift in last night. Everything was great until my last set of bench. Don't know what happened there. First two sets were easy then I was just off around the fifth rep on the last set.

[pmw961]

September 11, 2017 -- Block 1 Week 2 Day 2

• Incline DB Press: 2x6x115
• Lat Pulldown: 2x8x170, 7x170
• T-Bar Row: 2x8x125
• Seated DB Shoulder Press: 6x80, 5x80
• EZ Bar Curl: 4x8x80, 6x80
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 2x8x100, 2x7x100, 6x100
• BFR Triceps Press-Down: 20/10/10/10x100

[pmw961]

September 12, 2017 -- Block 1 Week 2 Day 3

• Squat: 3x7x410
• Bench: 3x7x260
• Leg Extensions: 10x110, 10x120
• Leg Curls: 2x9x110
• Calf Raises: 8x175, 3x8x180
• BFR Calf Raises: 20/10/10/10x95

Much better bench day. No idea what was up with Sunday's bench but I feel good about it again now.

[pmw961]

September 14, 2017 -- Block 1 Week 2 Day 4

• Deadlift: 2x4x465, 6x465
• Bench: 3x5x275, 7x275
• Cable Crossover: 15x70, 13x70
• Lat Pulldown: 13x135, 12x135
• Bent Over DB Row: 13x70, 12x70
• Lateral Raise: 15x25, 12x25
• Machine Preacher Curl: 2x15x55, 14x55, 2x13x55
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 15x110, 14x110, 13x110
• BFR Triceps Press-Down: 2x30/15/15/15x70

Nice lift with getting two bonus reps on each of my AMRAP sets. Finishing out the week with squats tomorrow.

[pmw961]

September 15, 2017 -- Block 1 Week 2 Day 5

• Squat: 3x5x435, 8x435
• BFR Leg Extension: 30/15/15/15x75
• BFR Lying Leg Curl: 30/15/15/15x30
• Calf Raises: 2x14x150, 13x1500
• BFR Calf Raises: 30/15/15/15x80

Happy with how squats went today. Weight's moving easy.

[pmw961]

September 17, 2017 -- Block 1 Week 3 Day 1

• Squat: 3x9x390
• Bench: 3x9x250
• Deadlift: 3x7x420

Great lift today. Got a lift-off on bench which helps me a ton. Third set with liftoff was easier than second set without.

[pmw961]

September 18, 2017 -- Block 1 Week 3 Day 2

• Incline DB Press: 2x7x115
• Lat Pulldown: 2x8x170, 7x170
• T-Bar Row: 2x8x125
• Seated DB Shoulder Press: 7x80, 6x80
• EZ Bar Curl: 2x7x90, 3x6x90
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 2x8x100, 3x7x100,
• BFR Triceps Press-Down: 20/10/10/10x100

Good upper body lift today. Got a couple extra reps on some of these accessories. Good to see Big 3 strength translating.

[pmw961]

September 21 2017 -- Block 1 Week 3 Day 4

• Deadlift: 4x4x475
• Bench: 3x5x280, 6x280
• Cable Crossover: 15x30, 12x30
• Lat Pulldown: 15x120, 13x130
• Bent Over DB Row: 14x70, 12x70
• Lateral Raise: 15x25, 13x25
• Machine Preacher Curl: 15x60, 3x13x60, 12x60
• BFR Machine Curl: 2x30/15/15/15x25
• Rope Triceps Press-Down: 2x15x50, 14x50
• BFR Triceps Press-Down: 2x30/15/15/15x35

Pretty solid lift today. No extra reps on my AMRAP for deadlift but one extra on bench. Finishing out the week with squats tomorrow.

[pmw961]

September 22, 2017 -- Block 1 Week 3 Day 5

• Squat: 5x5x445
• BFR Leg Extension: 30/15/15/15x75
• BFR Lying Leg Curl: 30/15/15/15x30
• Calf Raises: 3x15x150
• BFR Calf Raises: 30/15/15/15x80

Okay day. Squats were a real grinder today. Deload next week and rep test on Friday.

[pmw961]

September 24, 2017 -- Block 1 Week 4 Day 1

• Squat: 4x4x430
• Bench: 4x4x275
• Deadlift: 2x4x430

Starting a deload this week. Weight's felt good. Came in a little sluggish after a long Saturday but got going pretty quickly.

[pmw961]

September 25, 2017 -- Block 1 Week 4 Day 2

• Leg Extension: 2x8x180
• Leg Curl: 9x210, 8x210
• Calf Press: 3x8x190, 7x190
• Incline DB Press: 2x7x115
• Lat Pulldown: 8x270, 2x6x320
• T-Bar Row: 2x7x135
• Seated DB Shoulder Press: 2x6x80
• EZ Bar Curl: 8x90, 2x7x90, 2x6x90
• BFR Machine Curl: 20/10/10/10x40
• Skulls: 2x6x110, 3x7x100
• BFR Triceps Press-Down: 20/10/10/10x42.5

[pmw961]

September 26, 2017 -- Block 1 Week 4 Day 3

• Squat: 3x5x380
• Bench: 3x5x240
• Deadlift: 2x4x430

Deload coming at a good time as my hip and elbow were a little stiff/sore. Two rest days and then a rep test on Friday.

[Anthonyxavcx]

In for PH3 results

You ran MadCow exclusively from the beginning of this log until you started PH3, right?

[pmw961]

Yup all Madcow until a week out from my first meet then I've been doing PH3 since.

[pmw961]

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

• Squat: 7x450
• Bench: 7x285
• Deadlift: 6x480

Rep test today went well. Projected maxes for the first block went from 530-->540 on squat, 335-->340 on bench, and 565-->575 on deadlift.

[pmw961]

October 1, 2017 -- Block 2 Week 1 Day 1

• Squat: 2x8x405
• Bench: 2x8x255
• Deadlift: 2x6x430

Started the Intermediate Block today.