PMW961 and the Long Road to 1700

[pmw961]

January 10, 2018 -- Week 2 Day 2

• Squat: 5x230, 5x285, 2x5x340
• OHP: 5x85, 5x100, 5x120, 5x135
• Bench: 5x145, 5x185, 2x5x225
• Deadlift: 5x305, 5x365, 5x425, 5x485
• Weighted Pull-ups: 3x7x25
• Sit-Ups: 22, 2x20
• Leg Extension Drop Set: 2x20/20/20x160/130/100
• Seated Hamstring Curl Drop Set: 2x20/20/20x195/165/135
• Calf Press: 2x26x180

[pmw961]

January 12, 2018 -- Week 2 Day 3

• Squat: 5x230, 5x285, 5x340, 5x405, 3x465, 8x340
• Bench: 5x145, 5x180, 5x215, 5x250, 3x290, 8x215
• Barbell Row: 5x105, 5x130, 5x160 5x185, 3x215, 8x160
• Weighted Dips 3x6x90
• Barbell Curl: 3x8x85
• Triceps Extension: 3x8x45
• Calf Raise: 2x21x130

[pmw961]

January 15, 2018 -- Week 3 Day 1

• Squat: 5x232.5, 5x290, 5x350, 5x407.5, 5x465
• Bench: 5x147.5, 5x185, 5x225, 5x257.5, 5x295
• Barbell Row: 5x107.5, 5x135, 5x162.5, 5x187.5, 5x215
• Weighted Hypers: 2x10x125
• Weighted Sit-Ups: 4x12x50
• Incline Chest Press: 17x180, 15x180
• Seated Calf Raise: 2x20x90

[pmw961]

January 17, 2018 -- Week 3 Day 2

• Squat: 5x232.5, 5x290, 2x5x350
• OHP: 5x87.5, 5x105, 5x122.5, 5x140
• Bench: 5x147.5, 5x185, 2x5x225
• Deadlift: 5x315, 5x372.5, 5x432.5, 5x495
• Weighted Pull-ups: 8x25, 2x7x25
• Sit-Ups: 24, 2x21
• Leg Extension Drop Set: 2x20/20/20x160/130/100
• Seated Hamstring Curl Drop Set: 2x20/20/20x195/165/135
• Calf Press: 2x27x180

[pmw961]

January 19, 2018 -- Week 3 Day 3

• Squat: 5x232.5, 5x290, 5x350, 5x407.5, 3x475, 8x350
• Bench: 5x147.5 5x185, 5x225, 5x257.5, 3x300, 8x225
• Barbell Row: 5x107.5, 5x135, 5x162.5, 5x187.5, 3x220, 8x162.5
• Weighted Dips 7x90, 2x6x90
• Barbell Curl: 3x8x90
• Triceps Extension: 3x8x47.5
• Calf Raise: 2x23x130

[pmw961]

January 22, 2018 -- Week 4 Day 1

• Squat: 5x237.5, 5x297.5, 5x357.5, 5x415, 5x475
• Bench: 5x150, 5x187.5, 5x225, 5x262.5, 4x300
• Barbell Row: 5x110, 5x137.5, 5x165, 5x192.5, 5x220
• Weighted Hypers: 11x125, 12x125
• Weighted Sit-Ups: 2x12x60, 2x10x70
• Incline Chest Press: 18x180, 15x180
• Seated Calf Raise: 2x20x90

First setback since starting this program. Stalled out about halfway up my last rep of bench.

[pmw961]

January 24, 2018 -- Week 4 Day 2

• Squat: 5x237.5, 5x297.5, 2x5x357.5
• OHP: 5x90 5x110, 5x127.5, 5x145
• Bench: 5x150, 5x187.5, 2x5x225
• Deadlift: 5x315, 5x380, 5x442.5, 5x505
• Weighted Pull-ups: 3x5x35
• Sit-Ups: 24, 2x22
• Leg Extension Drop Set: 2x20/20/20x160/130/100
• Seated Hamstring Curl Drop Set: 2x20/20/20x195/165/135
• Calf Press: 24x190, 22x190

Better lift than Monday. Started losing some grip on deadlifts - need to chalk up when I go over 500

[pmw961]

January 26, 2018 -- Week 4 Day 3

• Squat: 5x237.5, 5x297.5, 5x357.5 5x415, 3x487.5, 8x357.5
• Bench: 5x150, 5x187, 5x225, 5x262.5, 3x307.5, 8x225
• Barbell Row: 5x110, 5x137.5, 5x165, 5x192.5 3x2205 8x165
• Weighted Dips 3x5x100
• Barbell Curl: 3x8x90
• Triceps Extension: 3x8x47.5
• Calf Raise: 2x23x130

Good end to the week. Felt pretty strong in all three lifts. Going to go back and try and get the 5x300 again before progressing bench.

[pmw961]

January 29, 2018 -- Week 5 Day 1

• Squat: 5x245, 5x305, 5x365, 5x427.5, 5x487.5
• Bench: 5x150, 5x187.5, 5x225, 5x262.5, 4x300
• Barbell Row: 5x112.5, 5x140, 5x170, 5x197.5, 5x225
• Weighted Hypers: 2x12x130
• Weighted Sit-Ups: 12x70, 3x10x70
• Incline Chest Press: 20x180, 15x180
• Seated Calf Raise: 17x100, 16x100

Disappointing to miss on bench again. I am progressing up on squat though. For about a year and a half now, my upper body just hasn't progressed at the same rate as my lower.

[pmw961]

January 31 2018 -- Week 5 Day 2

• Squat: 5x245, 5x305, 2x5x365
• OHP: 5x92.5, 5x110, 5x130, 5x147.5
• Bench: 5x150, 5x187.5, 2x5x225
• Deadlift: 5x322.5, 5x387.5, 5x452.5, 3x517.5
• Weighted Pull-ups: 2x6x35, 5x35
• Sit-Ups: 26, 2x23
• Leg Extension Drop Set: 2x20/20/20x160/130/100
• Seated Hamstring Curl Drop Set: 2x20/20/20x195/165/135
• Calf Press: 2x27x190

Only managed 3 out of 5 on deadlift. Maybe could've forced up a fourth but it would've been terrible form and wasn't worth it to me.

[pmw961]

February 2, 2018 -- Week 5 Day 3

• Squat: 5x245, 5x305, 5x365, 5x427.5 3x500, 8x365
• Bench: 5x150, 5x187, 5x225, 5x262.5, 3x307.5, 8x225
• Barbell Row: 5x112.5, 5x140, 5x170, 5x197.5 3x230, 8x170
• Weighted Dips 6x100, 2x5x100
• Barbell Curl: 3x8x90
• Triceps Extension: 3x8x47.5
• Calf Raise: 2x24x130

[pmw961]

February 5, 2018 -- Week 6 Day 1

• Squat: 5x250, 5x312.5, 5x375, 5x437.5, 3x500
• Bench: 5x150, 5x187.5, 5x225, 5x262.5, 3x300
• Barbell Row: 5x115, 5x145, 5x172.5, 5x202.5, 5x230
• Weighted Hypers: 2x11x135
• Weighted Sit-Ups: 12x70, 3x10x70
• Incline Chest Press: 18x190, 15x190
• Seated Calf Raise: 2x19x100

Bad day. Bench has been completely stalled. I think I'm going to switch over to the periodized 5x5 program next week.

[pmw961]

February 7, 2018 -- Week 6 Day 2

• Squat: 5x250, 5x312.5, 2x5x375
• OHP: 5x95, 5x112.5, 5x132.5, 5x150
• Bench: 5x150, 5x187.5, 2x5x225
• Deadlift: 5x322.5, 5x387.5, 5x452.5, 4x517.5
• Weighted Pull-ups: 3x6x35
• Sit-Ups:
• Leg Extension Drop Set: 2x20/20/20x160/130/100
• Seated Hamstring Curl Drop Set: 2x20/20/20x195/165/135
• Calf Press: 2x30x190

Just missed this deadlift. Pulled it to just below the knees but couldn't finish the lockout.

[pmw961]

February 9, 2018 -- Week 6 Day 3

• Squat: 5x250, 5x312.5, 5x375, 5x437.5, 3x512.5, 8x375
• Bench: 5x150, 5x187, 5x225, 5x262.5, 3x307.5, 8x225
• Barbell Row: 5x115, 5x145, 5x172.5, 5x202.5, 3x235, 8x172.5
• Weighted Dips 6x100, 2x5x100
• Barbell Curl: 3x8x92.5
• Triceps Extension: 3x8x50
• Calf Raise: 25x130, 26x130

Knee collapsed on the last squat. It's a good thing I'll have to repeat this week's lifts since there's no way I'm ready for 5x512.5.

[pmw961]

February 12, 2018 -- Week 1 Day 1

• Squat: 3x9x367.5
• Bench: 3x9x227.5
• Deadlift: 2x7x410
• Barbell Row: 2x9x175
• Overhead Press: 2x6x135
• Weighted Sit-Ups: 2x10x70
• Calf Press: 2x13x250

[pmw961]

February 13, 2018 -- Week 1 Day 2

• Squat: 4x7x405
• Bench: 4x7x247.5
• Weighted Pull-ups: 3x6x35
• Weighted Dips: 3x6x90
• DB Lateral Raise: 14x25, 2x12x25
• Seated Calf Raise: 3x16x110

[pmw961]

February 16, 2018 -- Week 1 Day 3

• Squat: 5x5x425
• Bench: 5x5x260
• Deadlift: 3x4x460
• Iso-Lateral High Row: 12x270, 10x270
• Barbell Curl: 10x80, 8x80
• Standing Calf Raise: 2x22x140

Sorry it's been a hectic week and I haven't been able to post. I had a little bit of program ADD. I was going to switch over to a 3 day DUP program and started that this past week when a former trainer of mine reached out and convinced me to go with the conjugate method. He had developed a 3 day per week template and shared it with me so I'm going to be starting that on Monday.

[pmw961]

February 19, 2018 -- Week 1 Day 1
[list][*] SSB Box Squat: 3x315, 1x365, 2x1x385[*] Bench: 6x6x255[*] SSB Good Morning: 3x6x135, 311Tempo[*] Front Squat: 2x10x225, 10x205, 321 Tempo[*] SL DB RDL: 3x10x40[*] Bulgarian Split Squat: 3x12x135[*] Planks: 3x1min
[\list]

Okay first day went pretty well but it was a little bit of an experiment finding the right weight for some of these exercises. Some of the tempo stuff absolutely killed me but it was a really good workout overall.

[pmw961]

February 21, 2018 -- Week 1 Day 2

• Slingshot Bench: 8x224, 5x265, 3x285, 2x305, 1x315, 1x335, 1x345, 0x355
• Banded Box Deadlift: 10x2x405 + ~80 lbs bands at the top, Clusters
• DB Incline Press: 12x90, 9x90, 8x80, 321Tempo
• Cable Rear Delt Fly: 3x15x15
• Weighted Dips: 3x10x70
• Barbell Shrug: 3x10x315, 1.5's
• Hammer Curls: 15x30, 15x25, 15x20, 321 Tempo
• TRX Fallouts: 3x15

[pmw961]

February 23, 2018 -- Week 1 Day 3

• Deficit Deadlift: 5x405, 2x455, 1x475, 1x495, 0x515
• SSB Squat: 5x275, 4x5x295, pause first two reps
• Reverse Hyper Extension: 3x10x100, 3 sec eccentric
• Lying Hamstring Curl: 3x8x60, 5 sec eccentric
• Single Leg Glute Bridge: 3x15x35
• DB Shrug: 3x12x100, 321 Tempo
• Hamstring Fallout: 3x10xBW, 3 sec eccentric, band assist

[pmw961]

February 26, 2018 -- Week 2 Day 1

• Banded Box Squat: 8x315, 5x365, 3x385, 2x405, 1x435, 1x455 + ~150 lbs bands at the top
• Superset With
• Bench: 5x6x260, 4+2x260
• SSB Good Morning: 3x6x145, 311Tempo
• Front Squat: 10x235, 2x5+5x235, 321 Tempo
• SL DB RDL: 3x10x50
• Bulgarian Split Squat: 3x12x155
• Planks: 3x1.25 min

[pmw961]

February 28, 2018 -- Week 2 Day 2

• CG Floor Press: 8x175, 5x205, 3x225, 2x240, 1x255, 1x275, 0x285
• Superset With
• Banded Box Deadlift: 10x2x415 + ~80 lbs bands at the top, Clusters
• DB Incline Press: 2x12x90, 9x90, 321Tempo
• Cable Rear Delt Fly: 3x15x17.5
• Weighted Dips: 3x10x75
• Barbell Shrug: 3x10x325, 1.5's
• Hammer Curls: 3x15x25, 321 Tempo
• TRX Fallouts: 3x15

[pmw961]

March 2, 2018 -- Week 2 Day 3

• Rack Pull: 8x405, 5x455, 2x495, 1x525, 0x545
• Superset With
• SSB Squat: 5x5x305, pause first two reps
• Reverse Hyper Extension: 3x10x110, 3 sec eccentric
• Lying Hamstring Curl: 3x8x65, 5 sec eccentric
• Single Leg Glute Bridge: 3x15x45
• DB Shrug: 3x12x105, 321 Tempo
• Hamstring Fallout: 3x10xBW, 3 sec eccentric, band assist

After two weeks, I am absolutely loving the conjugate method. I did struggle with my rack pulls a little bit because I tore off the callous at my index finger on Wednesday. Anyone have any tips to work around that or just suck it up?

[pmw961]

March 4, 2018 -- Week 3 Day 1

• Reverse Banded Box Squat: 8x495, 5x585, 3x635, 1x685, 1x725, 1x765, weight at the top
• Superset With
• Bench: 5x6x260, 4+2x260
• SSB Good Morning: 3x6x150 311Tempo
• Front Squat: 8x235, 8x205, 6x205, 321 Tempo
• SL DB RDL: 3x10x50
• Bulgarian Split Squat: 3x12x165
• Planks: 3x1.5 min

Gotta say this one was pretty fun. Probably had a little too much band accommodation and I ended up maxing out the bar. I'll have to go down a band size next time I do these.

[pmw961]

March 6, 2018 -- Week 3 Day 2

• Reverse Band Bench Press: 8x225, 5x265, 2x295, 1x315, 1x335, 1x350, 1x365 w/blue bands
• Superset With
• Banded Box Deadlift: 5x2x420, 1x420, 4x2x365 + ~80 lbs bands at the top, Clusters
• DB Incline Press: 2x12x90, 9x90, 321Tempo
• Cable Rear Delt Fly: 3x15x20
• Weighted Dips: 3x10x80
• Barbell Shrug: 3x10x335, 1.5's
• Hammer Curls: 3x15x27.5, 321 Tempo
• TRX Fallouts: 3x15

Good on bench, not so much deadlift.

[pmw961]

March 8, 2018 -- Week 3 Day 3

• Reverse Banded Deadlift: 8x405, 5x475, 2x525, 1x565, 0x600 + green bands
• Superset With
• SSB Squat: 5x5x325, pause first two reps
• Reverse Hyper Extension: 3x10x115, 3 sec eccentric
• Lying Hamstring Curl: 3x8x70, 5 sec eccentric
• Single Leg Glute Bridge: 3x15x55
• DB Shrug: 3x12x110, 321 Tempo
• Hamstring Fallout: 3x10xBW, 3 sec eccentric, band assist

565 went up easy on deadlift but a little ambitious jumping to 600

[pmw961]

March 12, 2018 -- Week 4 Day 1

• SSB Box Squat: 8x275, 5x315, 3x345, 1x365, 1x385, 1x405, 1x415, 0x425
• Superset With
• Bench: 3x8x245, 7+1x245, 6+2x245, 2x8x235, 6+2x235
• Snatch Grip RDL: 6x275, 6x295, 6x315, 311Tempo
• Goblet Squat: 10x85, 10x100, 10x120, 321 Tempo
• Walking Lunge: 3x12x65
• Side Planks: 3x30 sec

+30 on the SSB Box squat over three weeks ago. I'll take it

[pmw961]

March 14, 2018 -- Week 4 Day 2

• Slingshot Bench: 8x245, 5x275, 3x295, 2x315, 1x335, 0x350, 1x335
• Superset With
• Speed Deadlift: 2x315, 2x335, 2x365, 7x2x385
• Neutral Grip DB Flat Press: 8x100, 12x85, 9x85, 321Tempo
• Rope Face Pulls: 3x15x65
• Skull Crushers: 3x10x100
• Trap Bar Shrug: 3x10x345, 1.5's
• Preacher Curls: 3x15x50, 321 Tempo
• Ab Roll-Outs: 3x15

Kinda disappointed with missing that bench so went back and hit one more single to finish on a high note.

[pmw961]

March 16, 2018 -- Week 4 Day 3

• Deficit Deadlift: 5x405, 3x455, 2x475, 1x495, 0x505
• Superset With
• Pin Squat: 3x275, 3x295, 3x315, 5x3x335
• Hip Thrust: 10x274, 2x10x315, 3 sec ecc
• SL Hamstring Curl: 3x8x35, 5 sec eccentric
• Hammer Strength Shrug: 3x12x270, 321 Tempo
• Swiss Ball Hamstring Curl: 3x10xBW, 3 sec eccentric

Wasn't able to add to deficit deadlift either

[pmw961]

March 19, 2018 -- Week 5 Day 1

• Bench: 5x265, 2x285, 1x315, 1x325, 0x330
• Superset
• Pause Squat: 2x315, 2x365, 2x385, 5x2x405

Just hitting main lifts this week getting ready for my meet on Saturday.