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  1. #31
    Registered User WolfRose7's Avatar
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    @7's with a couple of @8
    You're killing this program mate
    Great stuff
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

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  2. #32
    Oops back to cutting PowerBuilder08's Avatar
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    2-3-18
    Phase II: Week 1, Final Day

    AMRAP 7

    Incline Hammer Curls

    20 pound dumbbells, 62 reps total
    Same weight next week

    AMRAP 7
    Ab Roller Torture

    F*cking ab roller...

    AMRAP 7
    Seated Row Row

    100 pounds, 70 total reps
    +5 pounds next week

    Recumbent Bicycle

    20 seconds at Level 12 sprint pedaling, 100 seconds at Level 1 (active rest). Repeat for 7 reps total.

    Thoughts: Nice way to end the week. I'm sore and looking forward to tomorrow off! I did a pretty significant amount of mobility and stretching drills after the biking, I needed it for sure.
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  3. #33
    Oops back to cutting PowerBuilder08's Avatar
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    2-5-18
    Phase II: Week 2, Day 1

    Squat

    Warm-up

    80x5
    135x5
    185x3
    210x2
    -belt on-
    240x1
    Working Sets
    265x6 @ RPE 8
    265x6 @ RPE 8
    265x6 @ RPE 8
    +5 pounds next session

    Pause Bench
    Warm-up

    65x5
    110x5
    150x3
    170x2
    -wrist wraps on-
    195x1
    Working Sets
    215x6 @ RPE 7.5
    215x6 @ RPE 8
    215x6 @ RPE 7.5
    215x6 @ RPE 8.5
    215x6 @ RPE 8.5
    +5 pounds next session

    Deadlift
    Warm-up

    95x5
    165x5
    225x3
    260x2
    -belt on-
    295x1
    Working Sets
    325x6 @ RPE 7.5
    325x6 @ RPE 8
    +5 pounds next session

    Thoughts
    : Everything felt solid again today. I felt so solid on bench that I started supersetting my Deadlift warm-up with it, I think that's the only reason that I had 8.5 on those last two lol
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  4. #34
    Oops back to cutting PowerBuilder08's Avatar
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    2-6-18
    Phase II: Week 2, Day 2

    AMRAP 7

    Hammer Curls

    30 pound dumbbells, 58 reps total
    Same weight next week

    AMRAP 7
    Crunch Machine

    85 pounds, 68 reps
    +5 pounds next week

    AMRAP 7
    Yates Row

    145 pounds, 75 total reps
    +10 pounds next week

    EMOM 8
    80 meter sprints

    Thoughts
    : I need to remember that I am old and need to warm-up before I do sprints. Or I feel old and broken lol. Good day, I'm happy with it
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  5. #35
    Oops back to cutting PowerBuilder08's Avatar
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    2-7-18
    Phase II: Week 2, Day 3

    2 Count Pause Squat

    Warm-up

    60x5
    100x5
    135x3
    155x2
    175x1
    Working Sets
    195x6 @ RPE 7.5
    195x6 @ RPE 8
    +5 pounds next session

    2 Count Pause OH Press
    Warm-up

    45x5
    65x5
    90x3
    105x2
    115x1
    Working Sets
    130x6 @ RPE 8
    130x6 @ RPE 9
    +5 pounds next session

    Thoughts
    : Good day with a good focus on form, especially for squats! Sorry for any typos, I'm currently on my phone. RPE was higher than normal since I hauled ass through it, but oh well. Happy with progress
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  6. #36
    Oops back to cutting PowerBuilder08's Avatar
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    2-9-18
    Phase II: Week 2, Day 4

    Squat

    Warm-up

    80x5
    135x5
    190x3
    215x2
    -belt on-
    245x1
    Working Sets
    270x6 @ RPE 8
    270x6 @ RPE 8.5
    270x6 @ RPE 8.5
    +5 pounds next session

    Pause Bench
    Warm-up

    65x5
    110x5
    155x3
    175x2
    -wrist wraps on-
    200x1
    Working Sets
    220x6 @ RPE 8
    220x6 @ RPE 8
    220x6 @ RPE 8.5
    220x6 @ RPE 9
    220x6 @ RPE 9.5
    +5 pounds next session

    Deadlift
    Warm-up

    100x5
    165x5
    230x3
    265x2
    -belt on-
    295x1
    Working Sets
    330x6 @ RPE 7.5
    330x6 @ RPE 8
    +5 pounds next session

    Thoughts
    : Today was one of those days that I'm surprised I got everything. I was dragging, stressed, and tired. So I'll take what I had.
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  7. #37
    Oops back to cutting PowerBuilder08's Avatar
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    Well gents, bad news on my front. I partially tore my labrum last Monday. Thankfully, I work with a Physical Therapist and an Occupational Therapist so they've been helping and I shouldn't be down too long.

    The plan right now, since I have a meet on April 28th, is to be healthy enough to compete. I'm not going to care about numbers, I just need to get a total.

    To accomplish this, I'm gonna go hard next week, then deload the week after. That will put me 8 weeks out with enough time to hit two 4-week cycles of 5/3/1 going into the meet. Hopefully, having less frequency will at least keep me healthy enough to go.
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  8. #38
    Oops back to cutting PowerBuilder08's Avatar
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    2-19-18
    "Why TF Am I Hurt Again" 5/3/1 Phase

    Deadlift

    Warm-up

    150x5
    185x5
    225x3
    260x3
    -belt on-
    300x3
    Working Set
    335x8 @ RPE 8.5
    +5 reps

    Leg Press Machine

    220x12
    220x12
    220x12

    Plank
    3x30 seconds

    Giant Set (3x15 each exercise)
    DB Lat Raises - 15 pound DB's
    Triceps Pushdown: Rope - 80 pounds
    Hammer Curls - 15 pound DB's

    Thoughts: I'm alive and my shoulder is still having little twinges. Stupid f*cking shoulder. I was only going to do 5 pound DB's for the lat raises since those caused pain with bands, but I felt like I was just flapping my damn arms so I used 15's...and now I'm in pain again, so I'll compromise and use 10's on Friday. I've also been doing band pull-aparts during the day to help the shoulder out. I hate being injured!
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  9. #39
    Progressive Overload Anthonyxavcx's Avatar
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    Man, sorry to hear about the injury. I'm sure you'll be back at it soon enough. I couldn't do lateral raises for the longest time, just hurt no matter what I did... Just don't do anything that hurts man, do whatever feels fine and you'll be back in no time.

    Also the shoulder is annoying AF but at least it only really impacts benching in terms of PLing
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  10. #40
    Oops back to cutting PowerBuilder08's Avatar
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    Originally Posted by Anthonyxavcx View Post
    Man, sorry to hear about the injury. I'm sure you'll be back at it soon enough. I couldn't do lateral raises for the longest time, just hurt no matter what I did... Just don't do anything that hurts man, do whatever feels fine and you'll be back in no time.

    Also the shoulder is annoying AF but at least it only really impacts benching in terms of PLing
    Thanks brother. And yeah, exactly. As long as I can get a total in this meet so I can get into the state meet in December I'm good. I could bench 100 kg and be perfectly happy with it lol
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  11. #41
    Oops back to cutting PowerBuilder08's Avatar
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    2-21-18
    "Why TF Am I Hurt Again" 5/3/1 Phase

    Deadlift

    Warm-up

    135x5
    155x5
    185x5
    230x5
    -belt on-
    260x3
    Working Set
    290x3 @ RPE 7.5
    +2 reps

    RDL

    205x12
    205x12
    205x12

    DB Lunges
    20x10
    20x10
    20x10

    Plank
    3x30 seconds

    Lat Pulldown
    80x8
    80x8
    80x8

    Giant Set (3x15 each exercise)
    DB Front Raises - 10 pound DB's
    Triceps Pushdown: V-Bar - 85 pounds
    Incline Hammer Curls - 15 pound DB's

    Thoughts: I hit the physical therapy hard today so I had to go easy on the Giant Set...slow and steady. Squats felt good, I wasn't in the mood to push it today so I called it good a little early. Lat Pulldown felt like it could possibly cause the shoulder some issues on the eccentric portion, so I went light, smart, and super slow. It felt good and no pain so I'm going to try and push that a little harder Friday...nothing crazy
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  12. #42
    Sleepy moderator scott_donald's Avatar
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    whats sore????

    glad you are feeling better and more confident...
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  13. #43
    Oops back to cutting PowerBuilder08's Avatar
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    Originally Posted by scott_donald View Post
    whats sore????

    glad you are feeling better and more confident...
    Thanks brother. The physical therapist I work for thinks I have a partially torn labrum in my shoulder so I'm just having to go easy for a bit
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  14. #44
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    2-24-18
    "Why TF Am I Hurt Again" 5/3/1 Phase

    Deadlift

    Warm-up

    5x135
    5x155
    5x185
    5x225
    5x275
    -belt on-
    3x315
    Working Set
    3x350 @ RPE 8.5
    +2 reps

    Leg Sled

    12x245
    12x245
    12x245

    DB Step-ups
    5x20
    5x20
    5x20

    Plank
    3x30 seconds

    Yates Row
    8x135
    8x135
    8x135

    Quad Set (3x15 each exercise)
    DB Side Raises - 15 pound DB's
    Triceps Pushdown: Rope - 80 pounds
    Hammer Curls - 15 pound DB's
    Band Pull-Aparts

    Thoughts: The workout on the 21st was Squats, not Deadlift...I screwed that up. Shoulder feeling better, I'm deloading next week and then ramping back up over the course of a few weeks...gonna try hard to peak right on April 28th. To the surprise of no one who knows me, I was hungover at f*ck today. The deadlifts sucked, I thought I was going to throw up. One day I will stop ruining my training days...but today is not that day
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  15. #45
    Sleepy moderator scott_donald's Avatar
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    haha at least you got the work done...

    solid session and enjoy the deload!!!
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  16. #46
    Oops back to cutting PowerBuilder08's Avatar
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    3-6-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Squat

    Warm-up

    5x135
    5x160
    5x190
    5x205
    5x235
    -belt on-
    Working Set
    5x270 @ RPE 7.5
    -belt off-
    Back-off Sets
    10x5x205 @ 60 seconds rest

    Leg Extensions
    12x115
    12x115
    12x115

    Prone Leg Curls
    12x75
    12x75
    12x75

    Plank
    3x30 seconds (1:1 Work:Rest Ratio)

    Thoughts: Back is tight as f*ck, I may have to keep the belt on during the back-off sets. Assistance is definitely going to be light and isolation movements during this 10 sets thing...it's brutal. But I'm tired so it's a good day. Last 8 week push to the comp!
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    3-7-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Bench

    Warm-up

    5x100
    5x125
    5x150
    5x160
    5x185
    -wrist straps on-
    Working Set
    5x210 @ RPE 7
    -wrist straps off-
    Back-off Sets
    10x5x160 @ 60 seconds rest

    DB Incline
    10x50
    10x50
    10x50

    Lat Pulldown
    10x100
    10x100
    10x100
    10x100
    10x100

    Superset (5x20 each exercise)
    Triceps Pushdown - 60 pounds
    Band Pull-Aparts

    Thoughts: Shoulder felt okay. I had to go really slow and steady with it. I was supposed to do 5 sets of 10 for DB Incline, but I could feel it getting a little unstable so I stopped. Not a bad workout, hopefully increasing the intensity and focusing on the band pull-aparts will help the shoulder out! All of the assistance exercises were at 60 seconds rest so I was the good worn out afterwards.
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  18. #48
    Sleepy moderator scott_donald's Avatar
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    what kind of stretching, rolling, recovery stuff do you do? I am tightening up too but I usually stretch and gotten lazy lately.

    annoying about the shoulder still - would a BB not help there then?
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    Originally Posted by scott_donald View Post
    what kind of stretching, rolling, recovery stuff do you do? I am tightening up too but I usually stretch and gotten lazy lately.

    annoying about the shoulder still - would a BB not help there then?
    Same...I've been lazy about stretching considering how old I'm getting!

    It may, luckily I work with a therapist and she just said rest and progress slowly for now and it should come back. Benching over 200 pain free was a good step, I just have to go slow and not be dumb about it like normal l
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    3-9-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Deadlift

    Warm-up

    5x135
    5x190
    5x230
    5x250
    5x285
    -belt on-
    Working Set
    5x325 @ RPE 7.5

    Hanging Leg Raises
    3x15

    Prone Leg Curls
    5x10x80 @ 60 s rest

    Thoughts: Back was still tight so I didn't do any back-off sets on Deadlift. Next week I'll be doing Squats on Monday, so hopefully having three days before doing Deadlifts will make a difference. I'm not too worried about it. Decent day; in and out. Foam rolled the f*ck out of my legs (like I should have been doing forever), and started doing progressively higher box jumps to warm-up so hopefully that will help.
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  21. #51
    Sleepy moderator scott_donald's Avatar
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    why the box jumps for warmup?
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  22. #52
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    Originally Posted by scott_donald View Post
    why the box jumps for warmup?
    Honestly just trying what I did when I was younger and never got injured, light plyo's (3-5 reps) to get myself going. Along with the LISS cardio and dynamic stretching. What do you normally do?
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    3-10-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Standing OH Press

    Warm-up

    5x60
    5x75
    3x90
    5x95
    5x110
    Working Set
    5x125 @ RPE 7
    Back-off Sets
    10x5x95 @ 60 seconds rest

    Superset (5x10 each exercise)
    T-Push-ups
    Yates Row @ 135

    Plate Side Raises
    3x15x5


    Superset (5x20 each exercise)
    Hammer Curls - 10 lb. DB's
    Band Pull-Aparts

    Thoughts: Shoulder still feeling better, just have to take it slow and make sure. On the eccentric portion is where it feels most unstable, other than that it isn't bad. 5 sets of 20 is f*cking brutal, I think I'll keep doing it lol
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  24. #54
    Progressive Overload Anthonyxavcx's Avatar
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    Originally Posted by PowerBuilder08 View Post
    5 sets of 20 is f*cking brutal, I think I'll keep doing it lol
    Lol I had the same thought when I read that

    Good **** mang
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    3-12-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Squat

    Warm-up

    5x135
    5x160
    5x190
    5x220
    5x250
    -belt on-
    Working Set
    5x285 @ RPE 8
    -belt off-
    Back-off Sets
    10x5x220 @ 90 seconds rest

    Leg Press
    5x10x242 @ 60 seconds rest

    Ab Roller Torture
    3 sets of f*ck this sh*t with 60 seconds of rest

    Thoughts: Back feeling much better today. I made sure to use the back-off sets to really focus on form...I think I was rocking weight forward on to the balls of my feet too much, so I really focused on driving through my heels and that seemed to make a difference. I was pretty smoked at the end, so I'm calling it a win.
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    3-14-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Bench

    Warm-up

    5x100
    5x125
    5x150
    5x175
    5x200
    -wrist straps on-
    Working Set
    5x225 @ RPE 8
    -wrist straps off-
    Back-off Sets
    10x5x175 @ 90 seconds rest

    DB Incline
    10x50
    10x50
    10x50
    10x50
    10x50

    Lat Pulldown
    10x100
    10x100
    10x100
    10x100
    10x100

    Superset (5x20 each exercise)
    Triceps Pushdown - 60 pounds
    Band Pull-Aparts

    Thoughts: Shoulder still feeling decent, pushed bench a little bit more today and it didn't feel bad. I just have to make sure all of my pressing movements are slow and smooth with good bar speed. If I start trying to bounce or go down too fast I can definitely feel it. This volume is kicking my ass in a good way, but I'm ready for it to be done in a couple of weeks so I can focus on the meet!
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  27. #57
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    225 x 5 x 10 "backoff" squats... I would ****ing cry lmao

    Lookin good m8, glad to hear the shoulder is cooperating
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  28. #58
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    a couple fo great heavy sessions followed by some great volume work, you must be feeling far better now!
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    Originally Posted by Anthonyxavcx View Post
    225 x 5 x 10 "backoff" squats... I would ****ing cry lmao

    Lookin good m8, glad to hear the shoulder is cooperating
    Yeah it's no joke man, it completely smokes me
    Originally Posted by scott_donald View Post
    a couple fo great heavy sessions followed by some great volume work, you must be feeling far better now!
    Yes, finally!
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    3-16-18
    "Let's Not Get Hurt Again" Boring But Strong Phase

    Deadlift

    Warm-up

    5x135
    5x155
    3x190
    1x230
    5x270
    5x305
    -belt on-
    Working Set
    5x345 @ RPE 10

    Hanging Leg Raises
    3x15

    Prone Leg Curls
    5x10x80 @ 60 s rest

    Thoughts: The biggest concern I had with the 10x5 caught up with me in that the fatigue was still lingering come Deadlift day. I hadn't worried so much about UB, LB worried me. That 345, which for 5 should be ridiculously easy, almost killed me. That was a legit RPE of 10 to get that last rep. All good, last week is a condensed week (and the last week of this phase) and then the final push to the competition so I can handle a little bit more (I may nix the back-off sets on LB next week). Not a bad session overall, at least I got my heart rate up and was able to get after it!
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