Gaintain to greatness (or at least mediocrity)

[WolfRose7]

Hopefully not the covid, but second time feeling ill in a month is a shame

Maybe sleep? Nutrition? Allergies?

Also, your bench is insane for your weight. Go for a winter bulk and hit 3 plates?

Nah just some cold or allergies **** or mix of both maybe.
I don't really need to gain atm, the goal is a very slow bulk if I can but I don't track and won't go back to it probably, so maintaining while gaining muscle is fine too.
I doubt it would add much more to my bench.
Current goal is 135 by Jan and 3 plates (which would be 25s, 20s, 15s for me lol) by my birthday in February

[WolfRose7]

Finishing yesterday

Hooklying Bench

40 x 10 @7
45 x 10 @8
45 x 10 @8
45 x 10 @8
45 x 9 @8

Comp Squats
140 x 1 @7.5 (terrible rep)
140 x 1 @8 harder but better
110 x 5 @5-7 for 6 sets

Will upload some squat vids so you can see my progression through the session in terms of tech.
Acc later

[WolfRose7]

Had a bit of an impromptu deload, think I ran a few to many weeks without a low volume week.

Last Deload session today before getting back to it Monday

5ct Pause Squat

110 x 3 @7
110 x 3 @8
110 x 3 @8

Bench
105 x 1 @6.5
110 x 1 @7.5
100 x 2 @6
100 x 2 @6
100 x 2 @6

Some minor changes for the new block
Cg Hook Bench to Regular Close grip
High bar squats to 5ct Pause low bar

That's all for now

[WolfRose7]

First day back! Goals, get Squat moving again and keep Bench momentum going.

Plan for Squats, higher intensity work for comp, 2nd lower bar variation instead of high bar.

RTS Flex continued

A
Comp Bench
110 x 1 @7 (or not)
115 x 1 @7 (^^)
100 x 5 @7
100 x 5 @7
100 x 5 @7.5
100 x 5 @8 (cut off)

Very Close Grip Bench Hands one finger outside of smooth
70 x 10 @8
70 x 11 @8
70 x 10 @8
70 x 10 @8

B
Comp Squats
135 x 1 @7
145 x 1 @8
135 x 3 @8.5
130 x 3 @8
130 x 3 @9

Myo Barbell Curls

Spoiler!

[WolfRose7]

RTS Flex II 1.2

Conv Deadlift
140 x 1 @5
160 x 1 @7 (hookgrip)
170 x 0 @11 (wouldn't leave floor)
140 x 3 @7
160 x 1 @8
165 x 1 @9.75

Deficit Conv
130 x 3 @5 for 3 sets

Mg 2ct Bench
90 x 3 @7
100 x 3 @8
102.5 x 3 @9
87.5 x 6 @7
87.5 x 6 @8
87.5 x 5 @8
87.5 x 5 @8

Platz Squats
70 x 10 @6 for 3 sets

Myo Barbell Curls

Deads went weird, may add vids later. on close inspection I had minor upper back rounding on the initial 160 that probably allowed me to break much easier than the 170.
Going to do singles on conv, all back offs deficit from now on, maybe even deficit my pause assistance on day 4.

Bench was meh, but medium grip always feels **** add to that i'm T shirt hover pausing the 2ct for control.

[Anthony21]

Great training Wolf.

[WolfRose7]

Great training Wolf.

Cheers dude, first week of 4-5 and then I'll be rounding out the year with some High frequency bulgarian lite fun

[CW47]

You maybe saw, but I had exactly the same thing happen on my deads this week. Did a set of 3 with probably 2 reps in the tank still. Increased by 20 pounds and couldn't get it off the floor for even 1 rep. Weird stuff.

Do you have an example of what you mean by bulgarian lite? I've seen a few different takes on it, so I'm curious about what you have in mind.

[WolfRose7]

You maybe saw, but I had exactly the same thing happen on my deads this week. Did a set of 3 with probably 2 reps in the tank still. Increased by 20 pounds and couldn't get it off the floor for even 1 rep. Weird stuff.

Do you have an example of what you mean by bulgarian lite? I've seen a few different takes on it, so I'm curious about what you have in mind.

Lowbar x1@9,3@7
Bench x1@9,3@7
Conv x1@7

Hibar x1@9,3@7
Larsen x1@9,3@7
Bb fluff

Lowbar x1@9,3@7
Bench x1@9,3@7
Sumo x1@7

Hibar x1@9,3@7
Larsen x1@9,3@7
Bb fluff

Lowbar x1@9,3@7
Bench x1@9,3@7
Conv x1@7

Hibar x1@9,3@7
Larsen x1@9,3@7
Bb fluff

Sun. Off.

Gtg lumbar friendly upper back daily

the 1@9s aren't quite accurate, it's work up to a min and as long as you dont feel **** then @9-9.5 max.
Also probably twice a day once adjusted

[CW47]

the 1@9s aren't quite accurate, it's work up to a min and as long as you dont feel **** then @9-9.5 max.
Also probably twice a day once adjusted

Thanks for this. I've given some thought to possibly doing something like this if I end up having trouble getting in longer workouts, but haven't thought through it in any detail yet. This setup makes very good sense. I like it. Obviously just need to minimize how often you end up with a true 10 or failed rep, but I imagine you'll get a pretty good sense of what you can handle as you do more near max lifts. And yes, twice a day is probably ideal, but shouldn't be totally necessary. How would you calculate the 3 rep set @7? Doing a percentage of your max on that day? I should probably know what a good percentage would be for that, but I don't because I've never done backoff triples before.

[WolfRose7]

Thanks for this. I've given some thought to possibly doing something like this if I end up having trouble getting in longer workouts, but haven't thought through it in any detail yet. This setup makes very good sense. I like it. Obviously just need to minimize how often you end up with a true 10 or failed rep, but I imagine you'll get a pretty good sense of what you can handle as you do more near max lifts. And yes, twice a day is probably ideal, but shouldn't be totally necessary. How would you calculate the 3 rep set @7? Doing a percentage of your max on that day? I should probably know what a good percentage would be for that, but I don't because I've never done backoff triples before.

Was stolen from a friend anyway lol so you're welcome xD

Greg Nuckols has the full text - https://www.strongerbyscience.com/bulgarian-manual/
Dw the site is fine

For back off calculations


So if you did 1@9 95-96% and want 3@7 84%, you just take 12% ish off the top single.
More if you aren't sure, if you hit a 3@6 accidentally you can just jump 4% for the @7, or just leave it.

[CW47]

Nice! I will have to print off a copy of that. Thank you!
I actually have the text already. I must have downloaded it a few years ago and then forgot about it, lol.

[WolfRose7]

Just Bench for now from my Day 3

Comp grip Larsen
100 x 5 @9
CG Here
80 x 8 @8.5
75 x 10 @8
75 x 10 @9
75 x 10 @9

Close Grip Larsen
90 x 4 @9
85 x 4 @8
85 x 4 @9

[WolfRose7]

Rest of Day 3, kinda.
Squats and Acc

5ct Pause Low Bar
100 x 3 @6
105 x 3 @7
105 x 3 @7
105 x 3 @7
105 x 3 @7

Going to keep weight and add reps to these.

15kg bar reverse curls myo (30-10 etc )
15kg curl finished (3x10 ish)
Band Tricep pressdowns (a lot)
Seated Floor overhead band row thingies (I'll put a vid of these up)
Seated one leg band ham curls, 20-12-6-5-4 no rest just swapping legs
Standing band leg extensions, ^^similar

[WolfRose7]

Terrible squat today. Failed 140 after squatting it high once.
After a discussion with Ego Who may know something about squatting lol, we have scrapped my lower programming for something more basic and separate from my bench.

Bench is staying the same, and while not a PR today, had a solid day for it overall



Followed up with 6 sets of 5 with 95kg @5.
Cg bench 70 x 15, 5, 4, 5, 5, 5 30s to 45s rest.

Squats
130 x 1 @7
140 x 1 @high
140 x 1 @fail (could have maybe grinded 9-10, left on safeties).
105 x 3 @5 for 3 sets

New programming moving forward

Sunday
Comp Bench As above ^^
Cg Bench Hypertrophy
Upper Acc

Monday
Squat, Gslp protocols (5,5,5,5+)
Lower Acc

Tuesday
MG 2ct Bench
Upper Acc

Wednesday
Conv Dead, Gslp
Lower Acc

Thursday
CG Larsen or Mid Pin Bench
Comp Grip Larsen Hypertrophy
Upper Acc

Friday
Paused Squat, Gslp
Pin Bench, Chest
RDL 8s

Saturday
Off

[Anthony21]

You have the right mentality when it comes to continuing to move forward. Not all lifts come together the way we want them to but eventually that PR will be hit.

[WolfRose7]

You have the right mentality when it comes to continuing to move forward. Not all lifts come together the way we want them to but eventually that PR will be hit.

I bitch and moan a lot elsewhere xD
But yeah at this point I'll do what works, and if it doesn't I'll try something else.
Not getting at least a 160 squat this year would be very dissapointing, but at worst I'll have to really get my ass together next year for lower body.

As well as keep bench moving, 150kg in 2021 is now the goal

[WolfRose7]

Squat of death day 1

Comp Squat
100 x 5
100 x 5
100 x 5
100 x 13 @hitthedamnsafeties.



Single leg band ham curls to hams died.
25 - 10 - 5 - 5 - 4 ish

Core brace shiz. Need more of this.

[WolfRose7]

Day 2

2ct MG T Pause Bench
95 x 3 @8
100 x 3 @9
80 x 5@8-9 for 4 sets

Floor Seated band rows

Myo Curls 15kg and 20kg bars

[WolfRose7]

Day 3

Conventional Deadlifts
120 x 5
120 x 5
120 x 14@9

Front foot elevated lunges
40 x 10
40 x 10
50 x 10
50 x 10
50 x 10
50 x 10

One arm barbell suitcase holds 60kg then 50kg
Dead lift hold with fat grips, 80kg, 15s

[Anthony21]

Good training as usual Wolf. Those squats looked pretty solid. I can always work on better bracing myself.

[WolfRose7]

Good training as usual Wolf. Those squats looked pretty solid. I can always work on better bracing myself.

Cheers man, pauses tomorrow or friday.

[WolfRose7]

Forgot to type up my Bench, did that yesterday a few hours after deads.

Mid pin Bench
105 x 3
110 x 3

Close grip Bench
100 x 1
105 x 1
110 x 1 @8.5

Larsen Bench
70 x 15 @8
70 x 14
70 x 13
70 x 12
70 x 11

[MyEgoProblem]

I bitch and moan a lot elsewhere xD

Don't we ****ing know it haha =)

Was stolen from a friend anyway lol so you're welcome xD

Yolo. xD

Thanks for this. I've given some thought to possibly doing something like this if I end up having trouble getting in longer workouts, but haven't thought through it in any detail yet. This setup makes very good sense. I like it. Obviously just need to minimize how often you end up with a true 10 or failed rep, but I imagine you'll get a pretty good sense of what you can handle as you do more near max lifts. And yes, twice a day is probably ideal, but shouldn't be totally necessary. How would you calculate the 3 rep set @7? Doing a percentage of your max on that day? I should probably know what a good percentage would be for that, but I don't because I've never done backoff triples before.

Side note. That's not all the details for it btw.
Just the very general outline.

Ideally, you don't miss a rep.

The backoff triple would be around 80% of estimated 1rm to begin with usually. 84% on that chart will likely not be accurate after a training max every day for weeks, chances are it's too heavy. Especially when you. Move to do multiple sets every day.

[CW47]

Side note. That's not all the details for it btw.
Just the very general outline.

Ideally, you don't miss a rep.

The backoff triple would be around 80% of estimated 1rm to begin with usually. 84% on that chart will likely not be accurate after a training max every day for weeks, chances are it's too heavy. Especially when you. Move to do multiple sets every day.

Sure, that makes perfect sense.
Cheers for the help guys.

[WolfRose7]

^^ Didn't even know you sneaked in here jay xD

Todays stuff, day ?. Last day of week 1 of the new lower set up.

Pause Skowwts
100 x 5 @5
100 x 5 @stupid****ing headache, still 5.
100 x 12 @7/skull exploding is distracting.

Low Pin Bench, I'll write out my full warm up for once
20 x 5 x 2
70 x 3
100 x 2
90 x 4 @6-7 for 6 sets

RDL
100 x 8
120 x 8
120 x 8
120 x 6 @grip



Some product placement cuz Big Ben salts are awesome.

[Anthony21]

Pause squats looked strong man. How did they feel?

[WolfRose7]

Pause squats looked strong man. How did they feel?

Cheers, they felt decent much better than day 1s squats for sure.
More back tightness and loaded hips better, need to remember this patterns feel

[WolfRose7]

D1, Comp bench day

Comp Bench
115 x 1 @7
120 x 1 @9
120 x 1 @8.5
95 x 5 @5 for 8 sets

Cg Bench
70 x 12 @7
75 x 12 @8
80 x 8 @7-8 for 3 sets

Myo Curls
15kg x 25 into 20kg x 10, 5, 5, 5, 5, 4

Banded Rows 8m Density

Tricep Pressdowns with band

[WolfRose7]

New job, poor sleep.
Got a bit done though, squats were high as you will see later. But **** it. Will make pauses Saturday much better.

Comp Squats
105 x 5 @5
107.5 x 5 @5
107.5 x 12@9 but high, especially first 2.

Ham curls with band , continuous swapping legs only rest. 10 ish sets.

Core bracing practice.