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  1. #121
    Registered User FaIIen's Avatar
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    RP PL Hypertrophy - C1W2D4 - 8.9.2018

    Front Squat
    10/9/9 x 85

    DB Bench
    7/7/6/7 x 40's

    DB Row
    9/9/9 x 36's

    Standing DB Press
    10/10 x 18's

    DB Hammer Curl
    12/10 x 18's

    Overhead DB Extension
    11/10 x 22
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  2. #122
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    RP PL Hypertrophy - C1W3D1 - 10.9.2018
    RPE 8 this week and one additional set on all accessories. Still haven't added any sets to nain movements because these long sets are pretty fking draining already and RPE is going up.

    Trap Bar DL
    11/9 x 155

    Walking Lunge
    20/18 x 32

    Flat DB Press
    10/9/8 x 38's

    DB RDL
    11/9//10 x 40's

    Rear Delt DB Fly
    12/11/11 x 8's

    Dead Bug
    20/16/14 x BW

    Small increases on all exercises.
    Last edited by FaIIen; 09-10-2018 at 03:23 PM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  3. #123
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    RP PL Hypertrophy - C1W3D2 - 11.9.2018

    Forgot my shoes home, had to Front Squat bare foot. My ankles are definitely not flexible enough for that, had a pretty hard time.
    I think today's pressing took a small hit from yesterday's DB benching.

    Front Squat
    7/6/5/6/6 x 97.5

    Larsen Press
    6/6/6 x 97.5

    Seated Cable Row
    9/8/7 x 70

    Standing DB Press
    7/6/6/6 x 22's

    EZ-Bar Curl
    13/11/11 x 30

    JM Press
    13/11/11 x 30
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  4. #124
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    RP PL Hypertrophy - C1W3D3 - 13.9.2018

    Trap Bar DL
    7/6/6 x 172.5
    Tempted to add a 3rd set for Monday since these moved so well... We'll see.

    Incline DB Bench
    12/10/10 x 30's

    Lat Pulldown
    13/10/12/10 x 92.5

    Rear Delt DB Raise
    13/10/12 x 8's

    Dead Bug
    18/18/16 x BW

    Controlled Box Step Up
    12/12/12 x BW@20"
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  5. #125
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    RP PL Hypertrophy - C1W3D4 - 16.9.2018

    Front Squat
    12/10/10 x 85

    DB Bench
    9/8/9/8 x 40's

    Seated Cable Row
    9/7/7/6 x 75

    Standing DB Press
    12/10/9 x 20's
    Thank God these are going up, it's been pretty embarrasing to be such a weakling.

    DB Hammer Curl
    11/10/9 x 20's

    Overhead DB Extension
    12/11/10 x 22
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  6. #126
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    Yeah things aren't going quite as planned... Super busy with my new job and finishing up my master's thesis, hard to find the time to train. I'll be pretty tied up the next two weeks.

    Disheartening to not be able to follow up on my plans - but it is what it is. Might forget the peaking for this year and just focus on 'off-season' until I'm sure I'm good for some solid PR's.
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  7. #127
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    Originally Posted by FaIIen View Post
    Yeah things aren't going quite as planned... Super busy with my new job and finishing up my master's thesis, hard to find the time to train. I'll be pretty tied up the next two weeks.

    Disheartening to not be able to follow up on my plans - but it is what it is. Might forget the peaking for this year and just focus on 'off-season' until I'm sure I'm good for some solid PR's.
    Might as well built,
    Good luck with the Thesis!.

    Looking forward to the return to lifting when you're freed up
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  8. #128
    Registered User FaIIen's Avatar
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    Originally Posted by WolfRose7 View Post
    Might as well built,
    Good luck with the Thesis!.

    Looking forward to the return to lifting when you're freed up
    Thanks, appreciate it!
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  9. #129
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    2.10.12 - Random full body

    This was just a light touch to ease back into it. Intensity relatively high, volume low.

    Looking to run some gnucks and RP inspired "off-season programming" in 4 week cycles with a U/L rotation towards the end of the year.

    Front Squat
    20 x 5
    10 x 20
    8 x 60
    4 x 80
    3 x 90
    2 x 100
    3 x 90
    7 x 80

    Bench
    20 x 20
    8 x 60
    5 x 80
    3 x 90
    3 x 100
    2 x 110
    1 x 120
    5 x 100

    Deadlift
    6 x 60
    5 x 100
    3 x 140
    3 x 160
    1 x 170

    Some inverted rows and face pulls too.

    My quads actually felt like I made small tears in them. Hope I'm not sore AF for the rest of the week, would like to do L/U on Thu/Fri.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  10. #130
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    4.10.12 - Lower Body

    Did all exercises I had planned, slightly reduced volume and pretty low weights. Progressing from here.

    Front Squat
    5 x 80
    3x5 x 90

    3" Deficit Deadlift
    Was just gauging weights for next week.
    6 x 130
    6 x 150
    4 x 170 @ RPE 8

    Forward Lunge
    30/30/30 x BW

    KB Hip Thrust
    15/15/15 x 12

    Dead Bug
    16/14/12 x BW

    Seated Cable Row
    12/12/12 x 55

    Adductors
    15/10/15 x 40


    Gna be sore tomorrow.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  11. #131
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    5.10.12 - Upper Body

    A bit pressed for time yesterday, but got all of it done. Short rests and puny weights tho.

    OHP
    5/5 x 50
    8/8 x 45

    Chin Up
    4/3/3/3/3 x BW

    Larsen Press
    8/6/6 x 80

    DB Bench
    11/10 x 26's

    EZ-Bar Curl
    12/12/12 x 27.5

    JM Press
    12/12/12 x 27.5

    Rear delt Fly
    15+8+7 x 6's

    Adductors sore AF. Titties pretty sore too, the rest is manageable.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  12. #132
    Registered User FaIIen's Avatar
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    8.10.12 - Lower Body

    Rough. Pretty fking rough.

    Deadlift
    8x3 x 172.5 @ 2 min rest

    Front Squat
    5x5 x 92.5 @ 3 min rest

    RDL
    2x8 x 100

    Step up
    15/12 x BW

    Dead Bug
    18/18 x BW

    Single Hand Cable Row
    18/13 x 20

    Was planning on hitting accessories for 3 sets each, but I was way too tired. Maybe I'll try to increase next cycle.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  13. #133
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    9.10.12 - Upper Body

    Paused Bench
    4x5 x 110
    2x3 x 117.5

    Lat Pulldown
    13/12/12 x 80

    Incline DB Bench
    12/10/8 x 26's

    DB Upright Row
    15+12+10 x 7's

    DB Hammer Curl
    15+6+5 x 14's

    V-Bar Pushdown
    15+12+9 x 30

    DB Chest Fly
    13+6+6 x 14's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  14. #134
    Registered User FaIIen's Avatar
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    11.10.12 - Lower Body

    Lower back was still fatigued, couldn't DL for sht. I reckon the 2 min intervals were a stupid idea on Monday - considering I haven't done conventional in what .... 6 weeks?

    Front Squat
    13/10/10 x 80

    3" Deficit Deadlift
    3 x 100
    3 x 140
    2 x 160, couldn't do it. Back was way too tight.

    Forward Lunge
    15/15/15 x 6's

    KB Hip Thrust
    15/15/15 x 16

    Dead Bug
    22/20/20 x BW

    Seated Cable Row
    18/17/16 x 35

    Adductors
    15/15/15 x 40

    Decided to do some light rows. Hopefully I'll be recovered for Monday, might have to swap RDL's for DB RDL's. Perhaps even a single leg variation.
    Last edited by FaIIen; 10-11-2018 at 01:59 PM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    12.10.12 - Upper Body

    Larsen Press
    12/10/10 x 80

    Close Grip Pulldown
    10/10/10 x 100

    OHP
    5/5 x 55
    9/9 x 47.5

    DB Bench
    15/15 x 24's

    EZ-Bar Curl
    12/12/12 x 30

    JM Press
    12/12/12 x 30

    Rear delt Fly
    15+9+7 x 7's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  16. #136
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    15.10.12 - Lower Body

    Deadlift
    6x3 x 182.5 @ 3 min rest

    High Bar Squat
    Had to try for fun, it's been a while.
    3 x 100
    2 x 140
    1 x 160

    Front Squat
    4x3 x 100 @ 2 min rest

    DB RDL
    2x8 x 40's

    20" Step up
    15/15 x BW

    Dead Bug
    22/20 x BW

    Single Hand Cable Row
    18/18 x 20
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    17.10.12 - Upper Body

    Paused Bench
    2x5 x 110
    4x3 x 120

    Bench isn't feeling too fly, but I guess that's no surprise considering the low frequency and specificity. Going to do Close Grip instead of Larsen in my next block and SlingShot in the peak block.

    Lat Pulldown
    15/15/15 x 80

    Incline DB Bench
    12/12/12 x 26's

    DB Upright Row
    15+12+12 x 8's

    DB Hammer Curl
    14 x 18's + 8+8 x 14's

    V-Bar Pushdown
    15+10+9 x 32.5

    DB Chest Fly
    15+10+8 x 14's

    At least my assistance exercises are creeping up, so that's pretty cool.
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    19.10.12 - Lower Body

    Front Squat
    10/8/8/8 x 87.5

    3" Deficit Deadlift
    Wohoo, progress!
    3 x 100
    2 x 140
    2x6 x 160

    Forward Lunge
    10/10/9 x 12's

    Pendlay Row
    5 x 40/60/70/80 + 8 x 60

    KB Hip Thrust
    15/15/15 x 16

    Dead Bug
    24/18/16 x BW

    Adductors
    15/15/15 x 45
    Last edited by FaIIen; 10-19-2018 at 02:13 PM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    20.10.12 - Upper Body

    Larsen Press
    10/8/8/8 x 87.5

    Close Grip Pulldown
    8/8/8/8 x 110

    OHP
    3/3 x 60
    8/8 x 52.5

    Rear delt Fly
    14+8+8 x 8's

    DB Bench
    15/15 x 26's

    EZ-Bar Curl
    12/11/11 x 32/5

    JM Press
    11/11/10 x 32.5
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    Registered User FaIIen's Avatar
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    23.10.12 - Lower Body

    A very good session, had fun. Itching to start prepping for a mock meet, got my hands on Lawrence Farncombe's "Powerlifting 1RM Method", which is essentially a conjugate style peaking block. It's an upper lower and a very fit continum for my current training block, so I might just skip next weeks 90% AMRAPs and go for 4RM's as per the peaking methods first week out of 6.

    Deadlift
    4x3 x 195 @ 3-4 min rest

    Paused High Bar Squat
    Just some more fun. Pleased - considering I haven't trained these. I'm very hopeful that I've managed to fix some weaknesses and can move back to high bar squats in 7-8 weeks.
    3 x 100
    2 x 120
    2 x 140
    1 x 160
    1 x 170

    Front Squat
    1 x 107.5 <- way too light, seemed pointless.
    3x1 x 120

    DB RDL
    3x8 x 40's

    24" Step up
    12/12 x BW

    Dead Bug
    24/24 x BW

    Single Hand Cable Row
    15/15 x 25

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    24.10.12 - Upper Body

    Paused Bench
    3x3 x 117.5
    1 x 127.5/130.0/132.5
    Pretty decently controlled eccentrics and pauses, not awful. Excited to see how well benching picks up.

    Lat Pulldown
    15/13/12 x 85

    Incline DB Bench
    12/12/12 x 28's

    DB Upright Row
    15+10+9 x 9's

    DB Hammer Curl
    15+7+6 x 16's
    My left hand was significantly weaker, don't know what's up with that.

    V-Bar Pushdown
    15+9+7 x 35

    DB Chest Fly
    15+8+8 x 16's
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    26.10.12 - Lower Body

    Took this session as a mini deload for the upcoming cycle, next Monday is going to be max effort squats and deads for 4RM's.

    Front Squat
    12 x 92.5
    2x7 x 100
    Felt strong, but the fking leg pain I've been struggling with for the past year decided to make an appearance... Very slight, but it was present. I reckon the only thing I can do moving forward is to slow my descents down: more control and less bounce. I did go down exceptionally fast today and bounced pretty hard, that has to be what aggrevated it.

    3" Deficit Deadlift
    3 x 100
    2 x 140
    6 x 160
    Just did one set, felt really good tho.

    Forward Lunge
    8/8 x 12's

    Pendlay Row
    5/5 x 70

    KB Glute Bridge
    12/12 x 16

    Dead Bug
    16/16 x BW

    Adductors
    12/12 x 45
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    Side note regarding the painful leg: I realized that there's one variable I haven't even considered - my knee sleeves. I had them on this week for the first time in months because I figured that the weights are getting heavier and I'd start using them again. I happened to start feeling pain in August after I started wearing them too. I'm starting to suspect that they might actually be fking me over because they bunch up behind my knee and press the very tendon that always gets hurt. I tried a bodyweight squat while squeezing the tendon with my thumb and it hurt like a MOFO.

    This could just be coincidental since it's aggrevated atm and I start using the sleeves when the weights get heavier, which probably makes me prone to dive bombing more too...

    I think I'll drop the sleeves and see what happens. Gotta do one variable at a time.
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    That would be pretty annoying to find the knee sleeves you wear to help protect yourself from injury....are in fact the cause of it. Hopefully you can find out what the cause is.
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    Originally Posted by NomadicApe View Post
    That would be pretty annoying to find the knee sleeves you wear to help protect yourself from injury....are in fact the cause of it. Hopefully you can find out what the cause is.
    ..

    Yeah, it's a shame because I really like how they feel in general. Then again, will be pretty stoked if getting rid of them ends up fixing the issue.
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    29.10.12 - Lower Body | ME | Peak Week 1/6

    I'm going to like this cycle. No vids unfortunately, gym was pretty packed and the bros were already staring.

    Front Squat 4RM
    4 x 100
    4 x 110
    4 x 120
    4 x 125
    Squatted without knee sleeves, no pain today. Solid performance, honestly wasn't expecting having to go over 120.

    Deadlift 4RM
    4 x 190
    4 x 205
    4 x 212.5
    Was hoping to go 215, but 205 was pretty heavy. Bracing could've been better, but not bad.

    RDL
    8/5/8 x 100
    Back was pretty shot after the 4RM, did something weird with my bracing in the second set and stopped at 5.

    24" Step Up
    12/12/12
    Considering switching to hack squats or something... A more squat like movement would probably be more beneficial. Belt squats would be great, but would require some setting up.

    Dead Bug
    18/18/18 x BW
    Abs were surprisingly tired from the 4RM's.
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    30.10.12 - Upper Body | DE | Peak Week 1/6

    Speed Bench
    4x4 x 75
    Did not think this would be fatiguing. I was wrong.

    Paused Bench
    4x4 x 102.5

    Lat Pulldown
    8/7/6/7 x 115

    Incline DB Bench
    10/8/8 x 32's

    Face Pull
    15/15/15 x 20

    EZ-Bar Curl
    10/8/7 x 37.5

    Skullcursher
    9/6 x 37.5
    Didn't feel good on my wrists, did the last set with JM Press x8.
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  28. #148
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    Are you following a specific program that has you doing 4x4 for DE bench?

    Like seeing other people doing some conjugate
    Read the fukcing stickies!

    S/B/D/P
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    Originally Posted by cornman99 View Post
    Are you following a specific program that has you doing 4x4 for DE bench?

    Like seeing other people doing some conjugate
    Yeah kind of! I read the "Powerlifting 1RM Method" book by Lawrence Farncombe, also listened to a couple of podcasts he was on. There's no set in stone program, but some guidelines for a conjugate style peaking block he advocates. He was the headcoach for British Powerlifting for the past few years, seemed like a relatively knowledgeable guy. (Also liked the idea of trying some speed work, never tried it before)
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    Originally Posted by FaIIen View Post
    Yeah kind of! I read the "Powerlifting 1RM Method" book by Lawrence Farncombe, also listened to a couple of podcasts he was on. There's no set in stone program, but some guidelines for a conjugate style peaking block he advocates. He was the headcoach for British Powerlifting for the past few years, seemed like a relatively knowledgeable guy. (Also liked the idea of trying some speed work, never tried it before)
    Cool, don't usually see the speed work as 4x4
    Read the fukcing stickies!

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