Becoming big and beautiful

[FaIIen]

C2W4D3 [Program] - 2.8.2018

T-Shirt Bench
4 x 120 @ RPE 8
4 x 125 @ RPE 8.5 <- Close enough
3x4 x 112.5

Surprisingly solid benching, ecpected to be more fatigued from Monday.


High Bar Squat
1 x 160 @ RPE -
1 x 170 @ RPE 7?
1 x 180 @ RPE 8? Hard to tell.
20 x 100 @ RPE YOLO

Yeah, I seem to have a habbit of going off plan with these. Solid singles tho, pretty happy. The set of 20 wasn't fun. I'll try to be a good boy next week and continue with the plan. I mean it was the end of this cycle anyway, I've earned my adventures.


Accessories
- Dip: 14 x BW <- Pretty noice, got 12 at the end of my last cycle.
- Pull-Up: 7 x BW <- Fk this sht, I'll try these again when I'm 10 % lighter, didn't make any progress this cycle. Gonna do pulldowns for now.

[WolfRose7]

very clean single, ****ing nutter dropping to widowmake Squats after that though.. even if 100 is a bit light for ya ;P

[FaIIen]

very clean single, ****ing nutter dropping to widowmake Squats after that though.. even if 100 is a bit light for ya ;P

Didn't feel light, I was gassed >_<

[FaIIen]

C2W4D4 [Program] - 4.8.2018

Deadlift
5x1 x 200

No issues here but feeling a little banged up. Looking forward to lower intensities next week.


SlingShot Bench
1 x 140
1 x 150
1 x 155
2x5 x 130

In honor of the last training session of the cycle, I went for some cheeky singles with the slanger. As you can probably see from the video, I kept it fairly light. Did only 2 of the 4 fahves I had planned after, in order to deload the volume a bit for next week.


Accessories
- Inverted Rows: 3x10 x 9
- Standing DB OHP: 3x10 x 18
- Incline DB Curl: 16/8/7/6 x 12
- DB Overhead Tricep Extension: 15/8/8/8 x 20
- Seated Leg Curl: 17/9/7/7 x 60

[FaIIen]

C3W1D1 [Program] - 6.8.2018

High Bar Squat
10 x 135 @ RPE 8.5
10 x 125 @ RPE 8
12 x 115 @ RPE 8.5

Kinda forced these reps. I know I wasn't properly braced but ****s still so light that it doesn't matter.


Bench
5 x 115 @ RPE 6
5 x 117.5 @ RPE 7 <- Feeling a bit fatigued from last cycle, it'll wear off.
4x5 x 112.5


Accessories
- Dead Bug: 3x12
- Step Up: 3x12
- V-Bar Pulldown: 16/12/10 x 55
- Pec Deck: 16/11/9 x 30

[FaIIen]

C3W1D2 [Program] - 7.8.2018

Deadlift
3 x 197.5 @ RPE 7? Slight overshot due to fatigue.
3x4 x 175


Overhead Press
7 x 62.5 @ RPE 8
7 x 57.5 @ RPE 8
10 x 52.5 @ RPE 8.5


Accessories
- Single Leg RDL: ~6x10, no weight
- DB Row: 12/12/11/12 x 28
- JM Press: 14/11/12 x 27.5
- EZ Curl: 14/11/12 x 27.5

[FaIIen]

C3W1D3 [Program] - 9.8.2018

T-Shirt Bench
6 x 107.5 @ RPE 6
4x6 x 100


High Bar Squat
10 x 90
8 x 107.5
6 x 125
4 x 140
3 x 145
2 x 152.5
6 x 125

Was thinking of giving a good ol' pyramid rep scheme a go since I got fed up with all the 10's I was doing. Also thought that adding in some more sets would be a good idea.

Well, fk me dead. I felt pain in my lateral leg on the very first work set of 10 x 90. It's a bit depressing to be honest, but I'll just have to figure out a way around it. I feel that my knee sleeves bunching up behind the knee might have an effect, but since it's only one side there's an obvious asymmetry. In the mean time, I'll try easing the loads even more by focusing purely on front squats and mobility/stability stuff. I'll be back to rant some more once front squats start to hurt too #FML


Accessories
- Lat Pulldown 12/10/9/8 x 80
- Dip 7/6 x BW, got fed up with these too
- DB Bench 8 x 28, 8 x 30
- KB Front Squat 12 x 32, 2x8 x 48
- DB Lateral Raise 16/8/9/8 x 10

[FaIIen]

C3W1D4 [Program] - 11.8.2018

Deadlift
2x2 x 195
1 x 195 <- At this point I realized I'm an idiot and should've had 185 on the bar.
2x2 x 185


Slingshot
4x8 x 115


Accessories
- Single Hand Pulley 16/14/14 x 20
- DB OHP 16/16/15 x 12
- DB Hammer Curl 15/7/7/6 x 16
- Overhead Tricep Extension 16/9/9/8 x 16
- Seated Leg Curl 15/10/10/9

[FaIIen]

C3W2D1 [Program] - 13.8.2018

Beltless Front Squat
10 x 60
8 x 70
6 x 80
4 x 92.5
3 x 95
2 x 100
6 x 80


Bench
4 x 120 @ RPE 6?
4 x 125 @ RPE 7.5
3x4 x 117.5
6 x 117.5 @ RPE 9


Accessories
- Step Up 4x12
- Dead Bug 3x16
- Pec Deck 14/10/10 x 35
- V-Bar Pulldown 14/11/10 x 60


Only able to get to the gym twice a 2-3 x the following 3 weeks... Not sure how I'll handle this but we'll see.

[FaIIen]

C3W2D2 [Program] - 14.8.2018

Didlift
3 x 205 @ RPE 7 <- Solid.
3x4 x 180


OHP
10 x 40
8 x 45
6 x 52.5
4 x 60
3 x 62.5
2 x 65
6 x 52.5


Accessories
- Single Leg RDL LOTSx10
- DB Row 4x10 x 32
- JM Press 12/11/9 x 30
- EZ Curl 12/11/9 x 30


Reallly tempted to do like a 2 week peak after I'm done with this cycle and then get away from the comp lifts for a cycle or two. We'll see, the RP PL templates look rather appealing.

[FaIIen]

Eh since thesr two weeks have been so hectic and I'm not sure about next week yet - I decided to take this time to re-sensitize to volume and get a grasp of my 10RM on some new exercises.

Starting with the Renaissance Periodization Powerlifting templates next week. I'll probably do a full run with the hypertrophy, strength and peaking templates to get a grasp on this kind of training (15 weeks in total, close to christmas).

Next year hopefully starts with the hypertrophy templates on a cut.

[WolfRose7]

Eh since thesr two weeks have been so hectic and I'm not sure about next week yet - I decided to take this time to re-sensitize to volume and get a grasp of my 10RM on some new exercises.

Starting with the Renaissance Periodization Powerlifting templates next week. I'll probably do a full run with the hypertrophy, strength and peaking templates to get a grasp on this kind of training (15 weeks in total, close to christmas)

Next year hopefully starts with the hypertrophy templates on a cut.

Interesting, looking forward to RP stuff

Shall try and keep more updated on logs

[FaIIen]

Interesting, looking forward to RP stuff

Shall try and keep more updated on logs

Trap bars and dumbbells incoming! Really curious to see how well variations carry over to the main lifts. I know I suck at them right now, so easy PR's ahead.

> 10 rep front squats suck - fyi. Not only is the bar on your throat great for blood flow restriction training, it gives a new spin on things with asphyxiation.

[WolfRose7]

Trap bars and dumbbells incoming! Really curious to see how well variations carry over to the main lifts. I know I suck at them right now, so easy PR's ahead.

> 10 rep front squats suck - fyi. Not only is the bar on your throat great for blood flow restriction training, it gives a new spin on things with asphyxiation.

6 rep fronts squat, pause fronts squat. Not surprised 10 reps suck lol, probably good for upper back/core tension and breathing under load I guess.....
OR making your balls grow at least.
(Watched Mike T Front Box Squat yesterday, going to throw that into my next Calgary run)

I'm going to say that Db variations won't carryover (directly) much at all to actual lifts, but will quite probably encourage some of dat der hypertrophy with the different angles/stretch etc.
Trap bar carryover I'm much more curious about

[FaIIen]

6 rep fronts squat, pause fronts squat. Not surprised 10 reps suck lol, probably good for upper back/core tension and breathing under load I guess.....
OR making your balls grow at least.
(Watched Mike T Front Box Squat yesterday, going to throw that into my next Calgary run)

Ye he has been focusing on front squats for quite some time now. There was a great RTS Podcast episode on reading technique and fixing weaknesses with Dr. Megan Bryanton, tons of great information [link]. It's one of the reasons why I'm laying off back squats for now and focusing on getting some quad strength while I fix my movement issues and then rebuild my squat.

I'm going to say that Db variations won't carryover (directly) much at all to actual lifts, but will quite probably encourage some of dat der hypertrophy with the different angles/stretch etc.
Trap bar carryover I'm much more curious about

Yeah I'll focus on some new angles and ranges of motion for now - I've been really comp specific for so long. Quads and core are lacking and I have weak ranges of motion. Literally all of the best coaches (except for Sheiko) are big on using high variation in the off season and hypertrophy phases. Maybe I should take a hint; play the long game.

I did Trap DL's for the first time ever last week, my traps and upper back were toast because of the wider neutral grip - which was pretty surprising. Did high handles that time, but I'm pretty sure low handles will have more carryover so I'll do those.

[WolfRose7]

Good **** man, I've watched nearly all the RTS podcasts but paid more attention to some than others. Need to rewatch that one!.

Hoping it all pays off big for ya

[FaIIen]

RP PL Hypertrophy - C1W1D1 - 28.8.2018
RPE 7 on all exercises, every set. A bit hard to evaluate on some exercises. Started with really low volume as suggested, because 10's are hard >_>

I suck at pretty much all of these exercises, so should be able to make some progress pretty fast.

Trap Bar DL
10/10 x 145

Walking Lunge
20/18 x 24

Flat DB Press
9/6/6 x 36's

DB RDL
11/9 x 38's

Rear Delt DB Fly
10/11 x 7's

Dead Bug
14/12 x BW

[TheGymJim]

So strong. So thiccc. Wow.

[FaIIen]

So strong. So thiccc. Wow.

6 weeks of hypertrophy, 6 weks of strength and 4 weeks of peaking incoming. Testing maxes @ 120 kg(ish) before new year. Dieting starts in January

[TheGymJim]

6 weks

Top kek

[FaIIen]

Top kek

[FaIIen]

RP PL Hypertrophy - C1W1D2 - 29.8.2018

Front Squat
7/6/6/6/7 x 90

Larsen Press
8/7/7 x 90

DB Row
13/10 x 30's

Standing DB Press
8/7/7 x 20's

EZ-Bar Curl
13/11 x 27.5

JM Press
13/11 x 27.5

The program calls for 95% of 10RM's on the first week, but I'm doing some of these exercises with slightly higher percentages.

[WolfRose7]

What grip width and thumbless or no do you use for JM press?

[FaIIen]

What grip width and thumbless or no do you use for JM press?

EZ-bar with wide(r) grip - yes for thumbless. My JM Presses definitely look more like skullcrushers than bench presses, I just do them the way it feels most natural.

[WolfRose7]

EZ-bar with wide(r) grip - yes for thumbless. My JM Presses definitely look more like skullcrushers than bench presses, I just do them the way it feels most natural.

Wish I had an ez bar... My gym is damn near the opposite of a bro gym and is sadly lacking a couple of bits of useful kit as a result

[FaIIen]

Wish I had an ez bar... My gym is damn near the opposite of a bro gym and is sadly lacking a couple of bits of useful kit as a result

Yeah I don't think I'd even bother doing these with a straight bar, the angle doesn't feel good on my small fragile wrists >_>

[FaIIen]

RP PL Hypertrophy - C1W1D3 - 31.8.2018

Got a friend visiting me so went to a different gym with him tonight, they didn't have a trap bar so I did SLDL's. Probably missing tomorrows workout so did some slight yoloing with the incline.

Stiff legged DL
6 x 120
11/10/10 x 130

Incline DB Bench
12/11 x 28.5's
11 x 36's

Pulldown
13/12/12 x 70

Dead Bug
14/14/12 x BW

[FaIIen]

RP PL Hypertrophy - C1W2D1 - 3.9.2018
Still RPE 7 on everything this week, excited to get a full workout week in. No additional sets per day relative to last week since I'm getting the 4th day in this time around.

Trap Bar DL
10/9 x 152.5

Walking Lunge
22/20 x 24

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

DB RDL
9/10 x 40's

Rear Delt DB Fly
12/11 x 7's

Dead Bug
18/16 x BW

Not bad considering the lack of sleep and amount of alcohol during the weekend.

[FaIIen]

RP PL Hypertrophy - C1W2D2 - 5.9.2018

Front Squat
6/6/6/6/6 x 95

Larsen Press
7/7/6 x 95

DB Row
12/11 x 32's

Standing DB Press
6/6/5 x 22's <- I suck lol. Weights wont go up anymore tho.

EZ-Bar Curl
11/11 x 30

JM Press
11/10 x 30

[FaIIen]

RP PL Hypertrophy - C1W2D3 - 7.9.2018

Trap Bar DL
5/6/5 x 167.5
Not sure why Trap DL's are harder for me than regular deadlifts. Owell, performance is slowly creeping up.

Incline DB Bench
10/8/9 x 30's

Lat Pulldown
12/11/10 x 90

Rear Delt DB Raise
14/13 x 7's

Dead Bug
18/16 x BW

Did some box step ups too in the end, working on unilateral control.