Gaintain to greatness (or at least mediocrity)

[Anthony21]

Changes like a new job definitely can be a variable that throws your training off a little bit. Way to still get it in and stay consistent.

[WolfRose7]

Moved flat. Didn't have gym for a bit.
I do now but the room is freezing and the mats move and the rack isn't bolted down lol.

Anyway yesterdays half hearted session was

Cg bench
70kg x 6, 6, 6, 6, 17

Comp Squats
110 x 4, 4, 6

Both @9 amraps on the last.

[WolfRose7]

Today's

Low incline bench
70 x 6, 6, 6, 6, 15

Romanian deadlift
90 x 6, 6, 6, 6, 15

[WolfRose7]

First full session in a good while

Squat
110 x 3, 3, 3, 6

Larsen Bench
77.5kg x 5, 5, 5, 5, 11

Romanian deadlift
100 x 5, 5, 5, 5, 12

Double Mini Band Rows

Barbell Curls myo
20kg x 20, 7, 5, 5, 3

[ECGordyn]

Good to see you back logging regularly. I guess the new work schedule has become more manageable as you've adjusted to it. Cheers.

[WolfRose7]

Good to see you back logging regularly. I guess the new work schedule has become more manageable as you've adjusted to it. Cheers.

Cheers. Mostly lack of sleep issues from annoying new upstairs neighbour.
He's been warned and won't last long if it continues though.

Today's
Comp bench
100 x 3, 3, 3, 3, 6 @10 on the last. Bleh.

Beltless pause Squat
90 x 5, 5, 5, 10 @8

Low Incline Bench
72.5 x 5, 5, 5, 5, 12 @8.5

[WolfRose7]

Back at it.
Bvb free program 2.0

2 days ago
Comp Bench
105 x 1 @7
110 x 1 @8
90 x 6 @7, 3 sets

High Bar Squat
90 x 4 @5
95 x 4 @6
100 x 4 @7

2ct Pause High bar
87.5 x 8 @8, 2 sets

Lunges, weight vest (15kg)
+15kg plate, 3 sets of 12

TKEs 3 sets of 20


Yesterday
2ct Bench
80 x 6 @7, 3 sets
77.5 x 6@7, 2 sets

Z Press
20 x 10, 3 sets

Push ups, weight vest
3 sets of 10 @8

JM Press
25 x 15, 3 sets

Miniband work
Lat raises 3x15
Overhead tri extensions myo

[WolfRose7]

Rough today, low energy and controlling all deads carefully to floor really wore me out quick.

Day 3
Conv Deadlift
140 x 1 @7
150 x 1 @8
120 x 5 @8
120 x 5 @8

2ct Eccentric pause conv
110 x 5 @8.5
110 x 3 @knackered.

Snatch grip RDL
60 x 8
80 x 8 @7-8 for 3 sets

Barbell Rows
60 x 7, 6, 6

Double Mini Band pull downs
3 sets of 12

Inverted Rows
8, 7, 7

Barbell curls
15 x 20, 20 x 10, 5, 5, 5, 4

[WolfRose7]

Day 4
Comp Bench
107.5 x 1 @7
111 x 1 @8
92.5 x 4 @7
92.5 x 4 @7
92.5 x 4 @8

Larsen Bench
70 x 8 @6
75 x 8 @7
75 x 8 @7.5
72.5 x 8 @7

Cg Low incline Bench
50 x 10
60 x 10 @8
60 x 9 @8
57.5 x 10 @8
57.5 x 8 @8

Push ups
13, 15, 11 bw

M'band overhead Tri
15, 5, 5, 5, 4, 4 myo

[CW47]

Haven't had a chance to take a close look at this program yet, but it looks really good from what you've been doing so far. I like the combination of relatively heavy work at the beginning, and then plenty of volume afterward.
How are you liking it so far?

[WolfRose7]

Haven't had a chance to take a close look at this program yet, but it looks really good from what you've been doing so far. I like the combination of relatively heavy work at the beginning, and then plenty of volume afterward.
How are you liking it so far?

It's enjoyable, but difficult, not what I'd program for myself. But that might be what I need.

Think it'll do me alright if I can keep consistent and pick my weights correctly.

Missed day 5 so here's day 1 of week 2 with some comp squat singles thrown in so I know where I'm at with them.

Comp Bench
105 x 1 @7
110 x 1 @8
90 x 6 @7
90 x 6 @8
90 x 6 @8

High Bar Squat
95 x 4 @6
100 x 4 @7

Comp squat
120 x 1 @6
130 x 1 @7.5

High bar 2ct pause
100 x 4 @9 misload
90 x 7 @8.5

Lunges (plate)
20 x 10, 8, 8right 6left

Tkes 2 sets 20 reps

[WolfRose7]

FitNotes Workout - Monday 4th January 2021

** 2ct Mg Bench **
- Total Volume: 2,250 kgs
- Total Sets: 5
- 75.0 kgs x 6 reps [PR]
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

** Low Incline Bench **
- Total Volume: 3,125 kgs
- Total Sets: 5
- 60.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 62.5 kgs x 10 reps
- 60.0 kgs x 10 reps

** Weighted Push Up **
- Total Volume: 37 kgs
- Total Sets: 4
- 1.0 kgs x 11 reps
- 1.0 kgs x 9 reps
- 1.0 kgs x 9 reps
- 1.0 kgs x 8 reps

** JM Press **
- Total Volume: 1,200 kgs
- Total Sets: 3
- 30.0 kgs x 15 reps [PR]
- 30.0 kgs x 13 reps
- 30.0 kgs x 12 reps

** Strict Barbell Curl **
- Total Volume: 1,035 kgs
- Total Sets: 5
- 15.0 kgs x 20 reps [PR]
- 15.0 kgs x 13 reps
- 15.0 kgs x 13 reps
- 15.0 kgs x 13 reps
- 15.0 kgs x 10 reps

** Mini-Band Tri Overhead **
- Total Sets: 6
- 22 reps
- 6 reps
- 6 reps
- 6 reps
- 6 reps
- 3 reps

** Mini-band Lat Raise **
- Total Sets: 3
- 10 reps
- 8 reps
- 7 reps

** Mini-band Face Pull **
- Total Sets: 3
- 20 reps
- 15 reps
- 15 reps

[WolfRose7]

FitNotes Workout - Wednesday 6th January 2021

** Conv Deadlift **
- Total Volume: 1,345 kgs
- Total Sets: 3
- 145.0 kgs x 1 rep
- 120.0 kgs x 5 reps
- 120.0 kgs x 5 reps

** 2ct Pause Eccentric Conv **
- Total Volume: 1,050 kgs
- Total Sets: 2
- 105.0 kgs x 5 reps
- 105.0 kgs x 5 reps

** Romanian Deadlift **
- Total Volume: 2,520 kgs
- Total Sets: 3
- 105.0 kgs x 8 reps [PR]
- 105.0 kgs x 8 reps
- 105.0 kgs x 8 reps

** Lever Row (single Arm) **
- Total Volume: 1,200 kgs
- Total Sets: 4
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

** Inverted Row **
- Total Sets: 3
- 10 reps
- 9 reps
- 8 reps

** Light Band Pull down (kneeling) **
- Total Sets: 3
- 12 reps
- 12 reps
- 10 reps

[WolfRose7]

FitNotes Workout - Friday 8th January 2021

** Comp Bench **
- Total Volume: 1,345 kgs
- Total Sets: 5
- 105.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 95.0 kgs x 4 reps
- 95.0 kgs x 4 reps
- 92.5 kgs x 4 reps

** Larsen Bench **
- Total Volume: 2,340 kgs
- Total Sets: 4
- 70.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 72.5 kgs x 8 reps

** Cg Low Incline Bench **
- Total Volume: 2,630 kgs
- Total Sets: 5
- 50.0 kgs x 10 reps
- 60.0 kgs x 8 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

** Weighted Push Up **
- Total Volume: 35 kgs
- Total Sets: 3
- 1.0 kgs x 15 reps
- 1.0 kgs x 10 reps
- 1.0 kgs x 10 reps

** Mini-Band Tri Overhead **
- Total Sets: 6
- 15 reps
- 5 reps
- 5 reps
- 5 reps
- 4 reps
- 4 reps

** Barbell Curl **
- Total Volume: 875 kgs
- Total Sets: 6
- 15.0 kgs x 25 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 3 reps

[WolfRose7]

FitNotes Workout - Sunday 10th January 2021

** Comp Squat **
- Total Volume: 2,220 kgs
- Total Sets: 6
- 120.0 kgs x 1 rep
- 112.5 kgs x 3 reps
- 112.5 kgs x 3 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

** Sumo Deadlift, Ladder **
- Total Volume: 2,240 kgs
- Total Sets: 3
- 85.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 100.0 kgs x 8 reps [PR]

** Lunges (plate) **
- Total Volume: 225 kgs
- Total Sets: 1
- 15.0 kgs x 15 reps [PR]

** FFE Split Squat (barbell) **
- Total Volume: 600 kgs
- Total Sets: 3
- 20.0 kgs x 12 reps [PR]
- 20.0 kgs x 10 reps
- 20.0 kgs x 8 reps

** Mini-Band Ham Curl **
- Total Sets: 3
- 15 reps
- 13 reps
- 12 reps

[WolfRose7]

FitNotes Workout - Monday 11th January 2021

** 2ct Mg Bench **
- Total Sets: 5
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

** Low Incline Bench **
- Total Sets: 4
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 62.5 kgs x 10 reps
- 62.5 kgs x 10 reps

** Weighted Push Up **
- Total Sets: 4
- 1.0 kgs x 12 reps
- 1.0 kgs x 11 reps
- 1.0 kgs x 10 reps
- 1.0 kgs x 10 reps

** JM Press **
- Total Sets: 3
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 12 reps
- 40.0 kgs x 10 reps

** Strict Barbell Curl **
- Total Sets: 7
- 15.0 kgs x 25 reps [PR]
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 15.0 kgs x 8 reps

** Mini-Band Tri Overhead **
- Total Sets: 6
- 25 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps
- 8 reps

** Mini-band Lat Raise **
- Total Sets: 3
- 10 reps
- 10 reps
- 10 reps

** Mini-band Face Pull **
- Total Sets: 3
- 15 reps
- 15 reps
- 15 reps

[WolfRose7]

FitNotes Workout - Thursday 14th January 2021

** Comp Bench **
- Total Sets: 4
- 110.0 kgs x 1 rep
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps
- 90.0 kgs x 5 reps

** High Bar Squat, Belted **
- Total Sets: 3
- 95.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 105.0 kgs x 4 reps [PR]

** 2ct High Bar **
- Total Sets: 2
- 92.5 kgs x 6 reps [PR]
- 92.5 kgs x 6 reps

** FFE Split Squat (barbell) **
- Total Sets: 3
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Light Band TKE **
- Total Sets: 2
- 30 reps
- 25 reps

[WolfRose7]

FitNotes Workout - Saturday 16th January 2021

** Conv Deadlift **
- Total Sets: 3
- 145.0 kgs x 1 rep
- 115.0 kgs x 4 reps
- 115.0 kgs x 4 reps

** 2ct Pause Eccentric Conv **
- Total Sets: 2
- 115.0 kgs x 4 reps [PR]
- 115.0 kgs x 4 reps

** Romanian Deadlift **
- Total Sets: 3
- 110.0 kgs x 8 reps [PR]
- 110.0 kgs x 8 reps
- 110.0 kgs x 6 reps

** Lever Row (single Arm) **
- Total Sets: 4
- 30.0 kgs x 10 reps [PR]
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps

** Inverted Row **
- Total Sets: 4
- 10 reps
- 8 reps
- 8 reps
- 8 reps

** Light Band Pulldown (sitting) **
- Total Sets: 3
- 12 reps
- 10 reps
- 10 reps

[Anthony21]

It's good to see you going strong still man. How's the home gym life treating you?

[WolfRose7]

It's good to see you going strong still man. How's the home gym life treating you?

Thanks
Not sure about strong but it's going.

Was better in my previous place, bit annoying in my new flat, but I'm getting on with it.

[WolfRose7]

FitNotes Workout - Sunday 17th January 2021

** Comp Bench **
- Total Sets: 4
- 105.0 kgs x 1 rep
- 95.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 92.5 kgs x 3 reps

** Larsen Bench **
- Total Sets: 4
- 70.0 kgs x 8 reps
- 75.0 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** WG Bench **
- Total Sets: 4
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Weighted Push Up **
- Total Sets: 3
- 1.0 kgs x 10 reps
- 1.0 kgs x 10 reps
- 1.0 kgs x 10 reps

** Bench Dips **
- Total Sets: 3
- 1.0 kgs x 15 reps [PR]
- 1.0 kgs x 15 reps
- 1.0 kgs x 15 reps

** Barbell Curl **
- Total Sets: 6
- 20.0 kgs x 21 reps [PR]
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 3 reps

[CW47]

5 chest exercises. I love it! PR's...PR's everywhere.
How wide is your grip on wide grip bench? Are you going to the max width allowed in competition, or wider than that? Do you find that wide grip work helps your competition bench? I assume so or you probably wouldn't be doing it, lol. I think weighted pushups, and other pushup variants are actually pretty underrated.

[WolfRose7]

5 chest exercises. I love it! PR's...PR's everywhere.
How wide is your grip on wide grip bench? Are you going to the max width allowed in competition, or wider than that? Do you find that wide grip work helps your competition bench? I assume so or you probably wouldn't be doing it, lol. I think weighted pushups, and other pushup variants are actually pretty underrated.

Width is as much as my rack allows, which is about a finger extra outside the rings.
Yeah it probably works reasonably well as assistance, it's mostly just here for chest work in general.

[WolfRose7]

FitNotes Workout - Monday 18th January 2021

** Comp Squat **
- Total Sets: 6
- 125.0 kgs x 1 rep
- 115.0 kgs x 3 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps

** Sumo Deadlift **
- Total Sets: 3
- 85.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 100.0 kgs x 8 reps [PR]

** FFE Split Squat (barbell) **
- Total Sets: 3
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Mini-Band Ham Curl **
- Total Sets: 5
- 12 reps
- 10 reps
- 5 reps
- 5 reps
- 5 reps

[ECGordyn]

FitNotes Workout - Monday 18th January 2021

** Comp Squat **
- Total Sets: 6
- 125.0 kgs x 1 rep
- 115.0 kgs x 3 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps

** Sumo Deadlift **
- Total Sets: 3
- 85.0 kgs x 8 reps
- 95.0 kgs x 8 reps
- 100.0 kgs x 8 reps [PR]

** FFE Split Squat (barbell) **
- Total Sets: 3
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Mini-Band Ham Curl **
- Total Sets: 5
- 12 reps
- 10 reps
- 5 reps
- 5 reps
- 5 reps

Good work. How's this program playing out? Is it some variation of the Brazos?

We've got a squat thread if ya wanna log there too:

https://forum.bodybuilding.com/showt...hp?t=179566403

[WolfRose7]

Good work. How's this program playing out? Is it some variation of the Brazos?

We've got a squat thread if ya wanna log there too:

https://forum.bodybuilding.com/showt...hp?t=179566403

It's Brazzos 2,
Think It's going okay, bench is struggling but that might be fatigue from all the upper fluff work.
Lower seems to be going fairly well, or I've just settled back in after being off.

3 weeks down, so will have a good idea in 5 more.

[WolfRose7]

FitNotes Workout - Wednesday 20th January 2021

** 2ct Mg Bench **
- Total Sets: 5
- 80.0 kgs x 6 reps [PR]
- 80.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps
- 75.0 kgs x 6 reps

** Low Incline Bench **
- Total Sets: 4
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Weighted Push Up **
- Total Sets: 4
- 1.0 kgs x 10 reps
- 1.0 kgs x 10 reps
- 1.0 kgs x 8 reps
- 1.0 kgs x 8 reps

** JM Press **
- Total Sets: 3
- 30.0 kgs x 15 reps
- 30.0 kgs x 15 reps
- 30.0 kgs x 13 reps

** Mini-band Lat Raise **
- Total Sets: 3
- 10 reps
- 10 reps
- 8 reps

** Barbell Curl **
- Total Sets: 5
- 20.0 kgs x 21 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps

** Mini-Band Tri Overhead **
- Total Sets: 6
- 25 reps
- 7 reps
- 7 reps
- 6 reps
- 6 reps
- 6 reps

** Mini-band Face Pull **
- Total Sets: 3
- 20 reps
- 20 reps
- 20 reps

[WolfRose7]

Bvb wasn't gelling.
Few days off, wrote my own off season **** instead

FitNotes Workout - Sunday 24th January 2021

** Comp Bench **
- Total Sets: 5
- 80.0 kgs x 7 reps
- 85.0 kgs x 7 reps [PR]
- 80.0 kgs x 7 reps
- 80.0 kgs x 7 reps
- 80.0 kgs x 7 reps

** WG Larsen Bench **
- Total Sets: 4
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** High Bar Squat, Belted **
- Total Sets: 4
- 90.0 kgs x 7 reps
- 95.0 kgs x 7 reps [PR]
- 95.0 kgs x 7 reps
- 90.0 kgs x 7 reps

** FFE Split Squat (barbell) **
- Total Sets: 4
- 20.0 kgs x 12 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Lever Row (single Arm) **
- Total Sets: 3
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 12 reps
- 30.0 kgs x 10 reps

** Barbell Curl **
- Total Sets: 6
- 20.0 kgs x 19 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps
- 20.0 kgs x 5 reps

** Barbell Skullcrusher **
- Total Sets: 5
- 20.0 kgs x 15 reps [PR]
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps
- 20.0 kgs x 4 reps

[Anthony21]

Tons of work being done. I'd be smoked after that training session on 01/20.

Congrats on the MG bench PR and the comp bench PR.

[WolfRose7]

Tons of work being done. I'd be smoked after that training session on 01/20.

Congrats on the MG bench PR and the comp bench PR.

Hah fake PR tags I'm afraid, wasnt logging in this app for a while.
My comp is actually very down on where it was in November. But I'll get it back.

It wasn't to bad, mostly fluff, going to spread volume out some more though.
This split stuff doesn't make much sense to me anytime I run it