Advanced Novice LP Test Run

[Camarija]

Advanced Novice LP Test Run

Squat Day Low Bar Back Squat Glute Bridge Bench Press HS ISO Row Pronate Accessories	→	Front Squat Day Front Squat Romanian Deadlift Overhead Press Pull Up Wide Pronate Accessories
♬	↙	♬
Bench Press Day Bench Press HS ISO Row Pronate Low Bar Back Squat Glute Bridge Accessories	→	Overhead Press Day Overhead Press Pull Up Wide Pronate Front Squat Romanian Deadlift Accessories

3x8, 1F ► 4x6, 1F ► 5x4, 1F
3x10, 1F ► 4x8, 1F ► 5x6, 1F
3x13 ► 4x10 ► 5x8
Sets of MYO Reps By Feel

▇ Every session add 5 lbs for Horizontal and Vertical Pushes and Pulls, and 10 lbs for Lower Body Compounds.
▇ Switch to next set/rep scheme when you can't complete total reps.
▇ 3 or 4 days per week, 1 to 2 rest days between each workout.
▇ Face pulls between every set of horizontal / vertical pushing
▇ F sets are Fatigue sets where the working weight is dropped for a lighter final set

Lift	1 Rep Max	Training Max	Starting Red (F)	Starting Blue (F)	Starting Green
Low Bar Back Squat	335	315	195 (185)		145
Front Squat	235	220	135 (115)		95
Glute Bridge	335	315		185 (165)	145
Romanian Deadlift	335	315		185 (165)	145
Bench Press	285	270	165 (155)		135
Overhead Press	155	145	80 (70)		65
HS ISO Row Pronate	187	175		95 (90)	80
Wide Grip Pull Up Pronate	270	255		130 (120)	115

---

I'll run this to the ground and see how it works out. I'm not sure how resets work when I've failed progression on the final rep scheme, but I'll probably do some common sense % deload and run it again from the top.

Ok, AMRAP sets are dumb here

[Camarija]

Monday, April 19, 2021

Microcycle 1, Squat Day

Low Bar Back Squat
135 lbs x 10 - should have warm up with cossack squats, oops
185 lbs x 5 - felt too heavy for a warm up
215 lbs x 8 - yes but not as easy as it should be
215 lbs x 8 - finally warmed up, felt easy
215 lbs x 10 - RPE 8 ish, not feeling great today.
205 lbs x 8 - depression is hitting me hard right now but ill power through today.

Glute Bridge
135 lbs x 10
185 lbs x 5
195 lbs x 10
195 lbs x 10 - depression is ripping hard, im trying to battle through it
195 lbs x 12 - RPE 7 or 8, no motivation
185 lbs x 10 - ok, managed to make it through the hard ones, let's keep going

Bench Press
135 lbs x 10 - sure
150 lbs x 13 - burn zone
150 lbs x 13 - RPE 9.5, wow
150 lbs x 11 - RPE 9 - stopped short, this starting weight needed to be like 10 / 15 lbs lighter. I'll adjust this for next workout.

One Arm Face Pull -Superset With Above-
10 lbs x 10 - sure
10 lbs x 10 - okay
10 lbs x 10 - okay
10 lbs x 10 - okay

HS ISO Row Pronate
90 lbs x 10 - ok
100 lbs x 13 - tough
100 lbs x 13 - RPE 9.5 , i think my calculations for 13 reps for sets was off, ok, ill recalculate, these first weeks were supposed to be easy
100 lbs x 11 - RPE 9, the calculations are just off, the starting weight was wrong here by a lot

Explosive Landmine Rotation
Crushing Depression

Barbell Curl
Crushing Depression

---

Weight: 193.8
Body Fat %: ~17%
Relaxed Front:
Flexed Front:
Relaxed Side:
Flexed Side:

Notes:
Got depressed, dropped creatine, dropped pre-workouts, terrible sleep, lost about 11 lbs in 11 days, trying to get back on track without having to constantly be in the gym. This schedule is a little more flexible, let's give it a shot.

---

Thursday, April 22, 2021

Microcycle 1, Front Squat Day

Cossack Squat Warm Up
5 Reps Per Side - left adductor a bit sensitive

Front Squat
95 lbs x 10 - good warm up
115 lbs x 5 - left adductor sensitive, light weight
135 lbs x 8 - nice and light
135 lbs x 8 - nice and light
135 lbs x 8 - perfect, light and easy
115 lbs x 8 - great, light intensity, good focus, perfect form

Romanian Deadlift
135 lbs x 10 - easing
165 lbs x 5 - yup
185 lbs x 10 - sure
185 lbs x 10 - great, easy
185 lbs x 10 - quality
165 lbs x 10 - quality

Seated Overhead Press
55 lbs x 10 - kk
75 lbs x 13 - ok
75 lbs x 13 - rpe 8.5
75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

One Arm Face Pull -Superset With Above-
10 lbs x 10 - kk
10 lbs x 10 - ok
10 lbs x 10 -ok
10 lbs x 10 - ok

Pull Up Wide Pronate (Assisted)
95 lbs x 10 - ok, easy
130 lbs x 13 - oddly difficult
130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
115 lbs x 13 - yeah 115 was good, but im done today

Donkey Calf Raise
No motivation today

French Press
No motivation today

---

Notes:
Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.

---

Sunday, April 25, 2021

Microcycle 1, Bench Press Day

Bench Press
135 lbs x 8 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
155 lbs x 8 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
100 lbs x 10 - yes
100 lbs x 10 - yes
100 lbs x 10 - yes
90 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - yes
5 Reps Per Side - yes

Low Bar Back Squat
135 lbs x 10 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes
145 lbs x 13 - surprisingly tiring

Glute Bridge
135 lbs x 10 - yup
145 lbs x 13 - yup
145 lbs x 13 - yup
145 lbs x 13 - yup, I'm done for today

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
Placeholder until I do this workout in about 12 hours. I think I have the starting numbers dialed in to be more than light enough and leave plenty of room for development.

Got it done in about an hour and a half, but these days I'm feeling a bit dead inside. Most of the weights felt accurate for starting weights. MAYBE the rows were too heavy since I'm changing up the form to make them harder, so my weight increases with rows will probably be more based on feel or something for the first few weeks.

Surprisingly, high rep squats leave me a bit winded, even if they're absurdly easy, felt some low back pump even though I wasn't doing squat mornings so that was weird.

Overall I'm happy with the numbers. Obviously this won't get challenging for a while, but I'm happy taking it light for now. Giving my body some chance to reset.

---

Wednesday, April 28, 2021

Microcycle 1, Overhead Press Day

Overhead Press
55 lbs x 10 - yes
80 lbs x 8 - yes
80 lbs x 8 - yes
80 lbs x 8 - yes
70 lbs x 8 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
120 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - yes
5 Reps Per Side - yes

Front Squat
95 lbs x 10 - yes
95 lbs x 13 - yes
95 lbs x 13 - yes
95 lbs x 13 - yes

Romanian Deadlift
135 lbs x 10 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:
I'll do this workout in about 12 hours, just putting it down here to be able to see later when I'm at the gym.

Everything was fine. Pullups maybe were too heavy, but it was fine, got good concebtration with perfect form so okay.

Workout ~ 1 hour 15 minutes

[ECGordyn]

Good to see you logging again mate. You've got the most detailed of the most detailed.

Did the back injury improve from doing windmills?

[Camarija]

Good to see you logging again mate. You've got the most detailed of the most detailed.

Did the back injury improve from doing windmills?

Hey thanks for checking in!

Yeah the windmills helped a ton, daily stretching, and just being patient and consistent. Surprisingly, adding squats and romanians back in didn't hurt recovery, it seemed to speed up recovery thankfully.

I'm going to keep plugging away here experimenting with full body progressions. One thing I quickly learned, AMRAP sets on LP seems kind of stupid and begging for injuries in the future, so that's out now.

Cheers mate!!

[BeginnerGainz]

That has to be the most beautiful layout I’ve ever seen....

[Camarija]

That has to be the most beautiful layout I’ve ever seen....

To Do List:
Sleek infographics
Bikini Motivational pics
Pump up songs from youtube

Cheers brother!

[safcpaul]

Always in on your logs shall be following

[BeginnerGainz]

Thursday, April 22, 2021

Microcycle 1, Front Squat Day

Cossack Squat Warm Up
5 Reps Per Side - left adductor a bit sensitive

Front Squat
95 lbs x 10 - good warm up
115 lbs x 5 - left adductor sensitive, light weight
135 lbs x 8 - nice and light
135 lbs x 8 - nice and light
135 lbs x 8 - perfect, light and easy
115 lbs x 8 - great, light intensity, good focus, perfect form

Romanian Deadlift
135 lbs x 10 - easing
165 lbs x 5 - yup
185 lbs x 10 - sure
185 lbs x 10 - great, easy
185 lbs x 10 - quality
165 lbs x 10 - quality

Seated Overhead Press
55 lbs x 10 - kk
75 lbs x 13 - ok
75 lbs x 13 - rpe 8.5
75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

One Arm Face Pull -Superset With Above-
10 lbs x 10 - kk
10 lbs x 10 - ok
10 lbs x 10 -ok
10 lbs x 10 - ok

Pull Up Wide Pronate (Assisted)
95 lbs x 10 - ok, easy
130 lbs x 13 - oddly difficult
130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
115 lbs x 13 - yeah 115 was good, but im done today

Donkey Calf Raise
No motivation today

French Press
No motivation today

---

Notes:
Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.

Nice to see someone else who does Cossack squats as a warm up!

[Camarija]

Always in on your logs shall be following

WOOHOO!! Welcome back for another round bro!!!!!

Nice to see someone else who does Cossack squats as a warm up!

GOAT warmup, I can't imagine not doing them now. When I was squatting ~300's regularly I noticed adductor issues creeping up, so warming up with hip adductions works, but cossack squats also helped warm up my knees, so it's a great 2-for-1. I'll add in more warm-up sets as I'm approaching top weights in a couple months.

Cheers!!!

[Camarija]

I'll edit this post as I work through Microcycle 2 this week.

---

Saturday, May 1, 2021

Microcycle 2, Squat Day

Cossack Squat Warm Up
5 Reps Per Side - yes
5 Reps Per Side - yes

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 5 - yes
195 lbs x 8 - yes
195 lbs x 8 - yes
195 lbs x 8 - yes
185 lbs x 8 - yes

Glute Bridge
135 lbs x 10 - yes
185 lbs x 5 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
165 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
135 lbs x 13 - yes
135 lbs x 13 - yes
135 lbs x 13 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
80 lbs x 13 - yes
80 lbs x 13 - yes
80 lbs x 13 - yes

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
~ 1 hour 50 minutes

---

Monday, May 3, 2021

Microcycle 2, Front Squat Day

Cossack Squat Warm Up
5 Reps Per Side - yes
5 Reps Per Side - yes

Front Squat
95 lbs x 10 - yes
115 lbs x 5 - yes
135 lbs x 8 - yes
135 lbs x 8 - yes
135 lbs x 8 - yes
115 lbs x 8 - yes

Romanian Deadlift
135 lbs x 10 - yes
165 lbs x 5 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
165 lbs x 10 - yes

Seated Overhead Press
55 lbs x 10 - yes
65 lbs x 13 - yes
65 lbs x 13 - yes
65 lbs x 13 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
115 lbs x 13 - yes
115 lbs x 13 - yes
115 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:
~ 1 hour 40 minutes

---

Wednesday, May 5, 2021

Microcycle 2, Bench Press Day

Bench Press
135 lbs x 10 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
155 lbs x 8 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
95 lbs x 10 - yes
95 lbs x 10 - yes
95 lbs x 10 - yes
90 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - + 3 wide neutral pullups
5 Reps Per Side - + 3 wide neutral pullups

Low Bar Back Squat
135 lbs x 10 - yes
145 lbs x 13 - light with good quad burn
145 lbs x 13 - great quad burn
145 lbs x 13 - amazing burn

Glute Bridge
135 lbs x 10 - probably too easy?
145 lbs x 13 - with concentration i get a good burn
145 lbs x 13 - great
145 lbs x 13 - amazing feel wow

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
~ 1 hour 20 minutes

---

Friday, May 7, 2021

Microcycle 2, Overhead Press Day

Overhead Press
55 lbs x 10 - yes
80 lbs x 8 - yes
80 lbs x 8 - yes
80 lbs x 8 - yes
70 lbs x 8 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
120 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - + pullup
5 Reps Per Side - + 2 pullups

Front Squat
95 lbs x 10 - yes
95 lbs x 13 - yes
95 lbs x 13 - yes
95 lbs x 13 - yes

Romanian Deadlift
135 lbs x 10 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:

~ 1 hour 15 minutes

[Camarija]

I'll edit this post as I work through Microcycle 3 this week.

This microcyle will probably get interrupted due to spontaneous travel, so I'll try to get through as much of it as I can before I'm possibly out of gym options.

---

Monday, May 10, 2021

Microcycle 3, Squat Day

Cossack Squat Warm Up
5 Reps Per Side - 2 pullups
5 Reps Per Side - 2 pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 5 - yes
205 lbs x 8 - yes
205 lbs x 8 - yes
205 lbs x 8 - yes
185 lbs x 8 - yes

Glute Bridge
135 lbs x 10 - yes
185 lbs x 5 - yes
195 lbs x 10 - yes
195 lbs x 10 - yes
195 lbs x 10 - yes
185 lbs x 6 - yes

Bench Press
135 lbs x 10 - yes
140 lbs x 13 - yes
140 lbs x 13 - yes
140 lbs x 13 - FAILURE, only got 12, could be due to very short rest times, not bracing, not really taking the weight seriously

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
82.5 lbs x 13 - yes
82.5 lbs x 13 - yes
82.5 lbs x 13 - yes

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:

~ 1 hour 20 minutes

---

Wednesday, May 12, 2021

Microcycle 3, Front Squat Day

Cossack Squat Warm Up
5 Reps Per Side - plus 2 wide neutral pullups
5 Reps Per Side - plus 2 wide neutral pullups

Front Squat
95 lbs x 10 - yes
115 lbs x 5 - yes
145 lbs x 8 - yes
145 lbs x 8 - yes
145 lbs x 8 - yes
115 lbs x 8 - yes

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 5 - yes
195 lbs x 10 - yes
195 lbs x 10 - yes
195 lbs x 10 - yes
185 lbs x 6 - yes

Seated Overhead Press
55 lbs x 10 - yes
70 lbs x 13 - yes
70 lbs x 13 - yes
70 lbs x 13 - yes

One Arm Face Pull -Superset With Above-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
120 lbs x 13 - yes
120 lbs x 13 - yes
120 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:
~ 1 hour 15 minutes

---

Friday, May 14, 2021

Microcycle 3, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
170 lbs x 8 - yes
170 lbs x 8 - yes
170 lbs x 8 - yes
155 lbs x 8 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
97.5 lbs x 10 - yes
97.5 lbs x 10 - yes
97.5 lbs x 10 - yes
90 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - plus 2 rotating pullups
5 Reps Per Side - plus 2 pronate fat grip pullups

Low Bar Back Squat
135 lbs x 10 - yes
155 lbs x 13 - yes, light easy with proper bracing
155 lbs x 13 - easy, good quad burn
155 lbs x 13 - the burn is real wow

Glute Bridge -> Hip Thrust
135 lbs x 10 - yes
155 lbs x 13 - yes
155 lbs x 13 - yes
155 lbs x 13 - yes

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
~ 1 hour 25 minutes

---

Sunday, May 16, 2021

Microcycle 3, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
85 lbs x 8 - yes
85 lbs x 8 - yes
85 lbs x 8 - yes
70 lbs x 8 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
120 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - plus 2 thick grip pull up
5 Reps Per Side - yes

Front Squat
95 lbs x 10 - yes
105 lbs x 13 - yes
105 lbs x 13 - yes
105 lbs x 13 - yes

Romanian Deadlift
135 lbs x 10 - yes
155 lbs x 13 - yes
155 lbs x 13 - yes
155 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:

~ 1 hour 15 minutes

[Camarija]

I'll edit this post as I work through Microcycle 4 this week.

---

Tuesday, May 18, 2021

Microcycle 4, Squat Day

Cossack Squat Warm Up
5 Reps Per Side - plus 3 rotating pullups
5 Reps Per Side - plus 3 rotating pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 5 - yes
215 lbs x 8 - yes, surprisingly good intensity
215 lbs x 8 - perfect training weight, not too hard, not too easy
215 lbs x 8 - good stuff
185 lbs x 8 - yup

Glute Bridge
135 lbs x 10 - on the leg extension machine
185 lbs x 5 - yes, maybe too light?
205 lbs x 10 - yes
205 lbs x 10 - yes
205 lbs x 10 - yes
185 lbs x 10 - great!

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes
145 lbs x 13 - yes, but barely

HS ISO Row Pronate
80 lbs x 10 - yes
85 lbs x 13 - yes
85 lbs x 13 - yes
85 lbs x 13 - yes

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
~ 1 hour 25 minutes

Glute Bridges have become too easy to be considered effective. I prefer glute bridges on the leg extension machine, but that machine is capped at 250 lbs. I'm going to maintain the weight of ~205 lbs and increase the reps dramatically rather than increase the weight on the machine. I'll also consider looking into buying a gym pin when the time comes to increase the weight on the machine:


I expect to fail on 13 Reps Bench Press next microcycle.
I expect to fail on 13 Reps HS ISO Row Pronate next microcycle.

---

Thursday, May 20, 2021

Microcycle 4, Front Squat Day

Cossack Squat Warm Up
5 Reps Per Side - plus 3 fat grip pullups
5 Reps Per Side - plus 3 fat grip pullups

Front Squat
95 lbs x 10 - yes
115 lbs x 5 - yes
155 lbs x 8 - yes
155 lbs x 8 - yes
155 lbs x 8 - yes
115 lbs x 8 - yes

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 5 - yes
205 lbs x 10 - yes
205 lbs x 10 - yes
205 lbs x 10 - yes
185 lbs x 6 - yes

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Seated Overhead Press
55 lbs x 10 - yes
75 lbs x 13 - yes
75 lbs x 13 - yes
75 lbs x 13 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
125 lbs x 13 - yes
125 lbs x 13 - yes
125 lbs x 13 - yes but last few reps were tough

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:
~ 1 hour 15 minutes

Romanian Deadlifts have become challenging on my forearm grip as I exaggerate the hamstring stretch for longer time under tension, so I'm going to start strapping up for those work sets here on out.

I expect to fail on 13 Reps Overhead Press next microcycle.
I expect to fail on 13 Reps Pullups next microcycle.

---

Sunday, May 23, 2021

Microcycle 4, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
175 lbs x 8 - yes
175 lbs x 8 - yes
175 lbs x 8 - yes
155 lbs x 8 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
100 lbs x 10 - yes
100 lbs x 10 - yes
100 lbs x 10 - yes
90 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - plus 2 pullups wide neutral
5 Reps Per Side - plus 2 pullups wide neutral

Low Bar Back Squat
135 lbs x 10 - yes
165 lbs x 13 - yes, fast easy
165 lbs x 13 - yes, fast easy, good quad burn
165 lbs x 13 - yes, what a burn, im pooped

Glute Bridge
185 lbs x 10 - yes
185 lbs x 13 - yes, great burn!
185 lbs x 13 - amazing
185 lbs x 13 - maybe too hard lol, its rough

Explosive Landmine Rotation
Nope

Barbell Curl
Nope

---

Notes:
~ 1 hour 15 minutes

---

Tuesday, May 25, 2021

Microcycle 4, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
90 lbs x 8 - yes
90 lbs x 8 - yes
90 lbs x 8 - yes
70 lbs x 8 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
140 lbs x 10 - yes
140 lbs x 10 - yes
140 lbs x 10 - yes
120 lbs x 10 - yes

Cossack Squat Warmup
5 Reps Per Side - plus 7 inverted rows
5 Reps Per Side - plus 5 inverted rows

Front Squat
95 lbs x 10 - yes
115 lbs x 13 - yes
115 lbs x 13 - yes
115 lbs x 13 - yes

Romanian Deadlift
135 lbs x 10 - yes
165 lbs x 13 - yes
165 lbs x 13 - yes
165 lbs x 13 - yes

Donkey Calf Raise
Nope

French Press
Nope

---

Notes:
~ 1 hour 10 minutes

[Camarija]

I'll edit this post as I work through Microcycle 5 this week.

Changes:
►After 4 microcycles of skipping accessories, I’ll start adding in some MYO Reps for the following: Hanging Leg Raise, EZ Barbell Curl, Donkey Calf Raise, Tricep French Press
►Glute Bridge increases in reps, instead of weight
►Switching to next set/rep scheme for the following: Bench Press, HS ISO Row Pronate, Seated Overhead Press, Pull Up Wide Pronate (Assisted), HS ISO Row Pronate, Pull Up Wide Pronate (Assisted). This is to prevent grinding out reps with less than perfect form.

---

Thursday, May 27, 2021

Microcycle 5, Squat Day

Cossack Squat + Pull Up Warm Up
5 Reps Per Side - plus 3 pullups
5 Reps Per Side - plus 3 pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 5 - yes
225 lbs x 8 - yes
225 lbs x 8 - yes
225 lbs x 8 - yes
185 lbs x 8 - yes

Glute Bridge
185 lbs x 10 - yes
205 lbs x 5 - yes
205 lbs x 11 - yes
205 lbs x 11 - yes
205 lbs x 11 - yes
205 lbs x 8 - yes

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
150 lbs x 10 - yes
150 lbs x 10 - yes
150 lbs x 10 - yes
150 lbs x 10 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
87.5 lbs x 10 - yes
87.5 lbs x 10 - yes
87.5 lbs x 10 - yes
87.5 lbs x 10 - yes

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 1 hour 25 minutes

Only ~8 hours of sleep total over the last couple of nights so my session today quickly felt rougher than it should have.

Bench was surprisingly difficult. The final few reps were grinding as a result of not taking the weight seriously.

---

Saturday, May 29, 2021

Microcycle 5, Front Squat Day

Cossack Squat + Inverted Row Warm Up
5 Reps Per Side - plus 7 inverted rows
5 Reps Per Side - plus 5 inverted rows

Front Squat
95 lbs x 10 - yes
115 lbs x 5 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
165 lbs x 8 - yes
115 lbs x 8 - yes

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 5 - yes
215 lbs x 10 - yes
215 lbs x 10 - yes
215 lbs x 10 - yes
185 lbs x 6 - yes

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Seated Overhead Press
55 lbs x 10 - yes
80 lbs x 10 - yes
80 lbs x 10 - yes
80 lbs x 10 - yes
80 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes
130 lbs x 10 - yes

Donkey Calf Raise
180 lbs x ## - 12 reps + 30 seconds rest
180 lbs x MYO Reps - 6 reps + 30 seconds rest
180 lbs x MYO Reps - 5 reps

Tricep French Press
60 lbs x ## - 15 reps + 30 seconds rest
60 lbs x MYO Reps - 7 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:
~ 1 hour 30 minutes

---

Monday, May 31, 2021

Microcycle 5, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
180 lbs x 8 - yes
180 lbs x 8 - yes
180 lbs x 8 - yes - perfect form, not hard
155 lbs x 8 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
102.5 lbs x 8 - yes
102.5 lbs x 8 - yes
102.5 lbs x 8 - yes
102.5 lbs x 8 - yes
90 lbs x 10 - yes

Cossack Squat Warmup + Pull Up
5 Reps Per Side - plus 3 pull ups
5 Reps Per Side - plus 3 pull ups

Low Bar Back Squat
135 lbs x 10 - yes
175 lbs x 13 - yes
175 lbs x 13 - yes
175 lbs x 13 - yes - hply wow that was rough, even with perfect form

Glute Bridge
185 lbs x 10 - yes
195 lbs x 13 - yes
195 lbs x 13 - yes
195 lbs x 13 - yes

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 1 hour 35 minutes

The high rep squats killed me and lost my steam.

Next workout i'm changing the set/rep scheme for:
Low Bar Back Squat
Low Bar Back Squat
Front Squat
Front Squat
Romanian Deadlift
Romanian Deadlift

---

Wednesday, June 2, 2021

Microcycle 5, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
95 lbs x 8 - yes
95 lbs x 8 - yes
95 lbs x 8 - yes
70 lbs x 8 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
145 lbs x 8 - yes
145 lbs x 8 - yes
145 lbs x 8 - yes
145 lbs x 8 - yes
120 lbs x 10 - yes

Cossack Squat + Inverted Row Warmup
5 Reps Per Side - plus 6 inverted rows
5 Reps Per Side - plus 5 inverted rows

Front Squat
95 lbs x 10 - yes
125 lbs x 13 - yes
125 lbs x 13 - yes
125 lbs x 13 - yes

Romanian Deadlift
135 lbs x 10 - yes
175 lbs x 13 - yes
175 lbs x 13 - yes
175 lbs x 13 - yes

Donkey Calf Raise
180 lbs x ## - 15 reps + 30 seconds rest
180 lbs x MYO Reps - 8 reps + 30 seconds rest
180 lbs x MYO Reps - 7 reps

Tricep French Press
60 lbs x ## - 15 reps + 30 seconds rest
60 lbs x MYO Reps - 7 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:

~ 1 hour 25 minutes

[Camarija]

I'll edit this post as I work through Microcycle 6 this week.

Changes:
►Light Intensity Steady State (LISS) Cardio on rest days for 30 minutes from here on out
►Glute Bridge increases in sets, increases in weight, decreases in reps
►Glute Bridge increases in sets
►Switching to next set/rep scheme for the following: This is to prevent grinding out reps with less than perfect form.
Low Bar Back Squat
Low Bar Back Squat
Front Squat
Front Squat
Romanian Deadlift
Romanian Deadlift

---

Friday, June 4, 2021

Microcycle 6, Squat Day

Cossack Squat + Pull Up Warm Up
5 Reps Per Side - plus 5 wide neutral pullups
5 Reps Per Side - plus 5 wide neutral pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 5 - yes
235 lbs x 6 - yes
235 lbs x 6 - yes
235 lbs x 6 - yes, last reps hips rose too fast, brace core in the hole
235 lbs x 6 - good bracing
185 lbs x 8 - yes

Glute Bridge
185 lbs x 10 - yes
205 lbs x 5 - yes
215 lbs x 10 - yes
215 lbs x 10 - yes
215 lbs x 10 - yes
215 lbs x 10 - yes
205 lbs x 8 - yes

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
155 lbs x 10 - yes
155 lbs x 10 - yes
155 lbs x 10 - yes, feels good
155 lbs x 10 - yes, great, RPE 9 ish

HS ISO Row Pronate
80 lbs x 10 - yes
90 lbs x 10 - yes
90 lbs x 10 - yes
90 lbs x 10 - yes
90 lbs x 10 - yes

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 1 hour 40 minutes

The extra set of squats + glute bridges at the beginning of the workout lengthened the beginning part of the workout, making me feel a bit drained for the second half of the workout. I think that's why I took longer to finish my workout today. Still, great workout, kept it well under 2 hours, so I'm a happy camper.

I'm going to start using my lifting belt for squat work sets here on out, to help with bracing out of the hole.

---

Sunday, June 6, 2021

Microcycle 6, Front Squat Day

Cossack Squat + Inverted Row Warm Up
5 Reps Per Side - plus 5 Inverted Row
5 Reps Per Side - plus 5 Inverted Row

Front Squat
95 lbs x 10 - yes
115 lbs x 5 - yes
175 lbs x 6 - yes
175 lbs x 6 - yes
175 lbs x 6 - yes
175 lbs x 6 - yes
115 lbs x 8 - yes

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 5 - yes
225 lbs x 8 - yes
225 lbs x 8 - yes
225 lbs x 8 - yes
225 lbs x 8 - yes
185 lbs x 6 - yes

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Seated Overhead Press
55 lbs x 10 - yes
85 lbs x 10 - yes
85 lbs x 10 - yes
85 lbs x 10 - yes
85 lbs x 10 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes

Donkey Calf Raise
180 lbs x ## - 17 reps + 30 seconds rest
180 lbs x MYO Reps - 8 reps + 30 seconds rest
180 lbs x MYO Reps - 7 reps

Tricep French Press
60 lbs x ## - 17 reps + 30 seconds rest
60 lbs x MYO Reps - 7 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:
~ 1 hour 40 minutes

---

Tuesday, June 8, 2021

Microcycle 6, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 11 - yes
185 lbs x 8 - yes
185 lbs x 8 - yes
185 lbs x 11 - went for AMRAP, failed on 12
155 lbs x 8 - yes

HS ISO Row Pronate
80 lbs x 10 - yes
105 lbs x 8 - yes
105 lbs x 8 - yes
105 lbs x 8 - yes
105 lbs x 8 - yes
90 lbs x 10 - yes

Cossack Squat Warmup + Pull Up
5 Reps Per Side - plus 3 medium neutral pullups
5 Reps Per Side - plus 3 medium neutral pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes

Glute Bridge
185 lbs x 10 - yes
195 lbs x 13 - yes
195 lbs x 13 - yes
195 lbs x 13 - yes
195 lbs x 13 - yes

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 1 hour 40 minutes

---

Thursday, June 10, 2021

Microcycle 6, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
100 lbs x 8 - yes
100 lbs x 8 - yes
100 lbs x 8 - yes
70 lbs x 8 - yes

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
150 lbs x 8 - yes
150 lbs x 8 - yes
150 lbs x 8 - yes
150 lbs x 8 - yes
120 lbs x 10 - yes

Cossack Squat + Inverted Row Warmup
5 Reps Per Side - plus 5 Inverted Row
5 Reps Per Side - plus 5 Inverted Row

Front Squat
95 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes
135 lbs x 10 - yes

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes
185 lbs x 10 - yes

Donkey Calf Raise
180 lbs x ## - 19 reps + 30 seconds rest
180 lbs x MYO Reps - 8 reps + 30 seconds rest
180 lbs x MYO Reps - 7 reps

Tricep French Press
60 lbs x ## - 18 reps + 30 seconds rest
60 lbs x MYO Reps - 7 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:
~ 1 hour 35 minutes

[Filmbuff81]

Always fun to see what others are running.

Looks like you’ve been putting in some great work.

[Camarija]

Always fun to see what others are running.

Looks like you’ve been putting in some great work.

Thanks man!

An injury in December set me back and now I'm just slowly building back up.

I used to spend 3-4 hours in the gym, 4-6 days a week. Now I'm in no rush, just taking my time. Rest days at least every other day, and I'm not planning on spending more than 2 hours in the gym.

This is like my mental refresh program

Cheers Bro! Keep Pumping!

[Camarija]

I'll edit this post as I work through Microcycle 7 this week.

Morning Weight Dry:
189.6 lbs ~14% body fat (no creatine)

Compared to October 12, 2020:
191 lbs ~14% body fat (with creatine)

That's an improvement of ~ 6 lbs of muscle in 8 months, two of those months I could not work out.

Changes:
►Adding extra warm-up volume
►Updated F (fatigue) Sets
►Glute Bridge increases in weight, decreases in reps
►HS ISO Row Pronate increases by 5 lbs instead of 2.5 lbs
►Bench Press increases by 10 lbs instead of 5 lbs

---

Sunday, June 13, 2021

Microcycle 7, Squat Day

Cossack Squat + Pull Up Warm Up
6 Reps Per Side - plus 5 fat grip pullups
6 Reps Per Side - plus 5 fat grip pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 7 - yes
225 lbs x 4 - yes
245 lbs x 6 - easy
245 lbs x 6 - easy, but wrists hurt, ouchie
245 lbs x 6 - felt good exertion
245 lbs x 6 - easy enough, love the exertion burst
185 lbs x 8 - beltless, easy, great

Glute Bridge
135 lbs x 10 - yes
205 lbs x 6 - yes
225 lbs x 4 - yes
225 lbs x 10 - too easy?
225 lbs x 10 - great concentration on glutes, still easy
225 lbs x 10 - starting to feel it
225 lbs x 10 - keeping knees in feels better on glutes
170 lbs x 12 - great feel

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
185 lbs x 6 - yes, could drop to 4 or 5 reps
205 lbs x 3 - yes
165 lbs x 10 - easy enough
165 lbs x 10 - yup
165 lbs x 10 - yup
165 lbs x 10 - wonderful

HS ISO Row Pronate
80 lbs x 10 - yes
100 lbs x 6 - could be 4 or 5
110 lbs x 3 - great
95 lbs x 10 - great feel
95 lbs x 10 - das pump
95 lbs x 10 - intense
95 lbs x 10 - limit breaker

Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 11 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 2 hours 5 minutes

---

Wednesday, June 16, 2021

Microcycle 7, Front Squat Day

Cossack Squat + Inverted Row Warm Up
6 Reps Per Side - plus 5 wide grip pronate pullups
6 Reps Per Side - plus 5 wide grip pronate pullups

Front Squat
90 lbs x 10 - yes
145 lbs x 7 - yes
185 lbs x 4 - yes
185 lbs x 6 - the belt makes it at least 3x easier, wow big easy
185 lbs x 6 - again, the belt made this feel easy with perfect form
185 lbs x 6 - easy, but i jave to work on my breathing
185 lbs x 6 - easy on the myscles but hard keeping perfect form
135 lbs x 8 - easy peasy

Romanian Deadlift
135 lbs x 10 - yes
185 lbs x 7 - yes
225 lbs x 5 - yes
235 lbs x 8 - easy enough, didn't really feel it
235 lbs x 8 - slower, still felt not hard, but not easy
235 lbs x 8 - slow, finally got the feel all over the posterior chain hitting a depth without bending my back, must have been stretched enough
235 lbs x 8 - got it
185 lbs x 9 - yup cool

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Seated Overhead Press
55 lbs x 10 - yes
95 lbs x 5 - yes
115 lbs x 3 - yes
90 lbs x 10 - easy
90 lbs x 10 - tougher
90 lbs x 10 - RPE 9, that was tough as nails
90 lbs x 10 - somehow a lot easier, RPE 7.5 / 8

Pull Up Wide Pronate (Assisted)
100 lbs x 10 - yes
140 lbs x 5 - yes
160 lbs x 3 - yes
140 lbs x 10 - easy enough, good form and feel
140 lbs x 10 - harder than expected, RPE 9 ish
140 lbs x 10 - trying out straps, still RPE 9 but less bicep
140 lbs x 10 - forced, back hunching form breakdown

Donkey Calf Raise
180 lbs x ## - 19 reps + 30 seconds rest
180 lbs x MYO Reps - 9 reps + 30 seconds rest
180 lbs x MYO Reps - 7 reps

Tricep French Press
60 lbs x ## - 18 reps + 30 seconds rest
60 lbs x MYO Reps - 8 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps

---

Notes:
~2 hours 10 minutes
Gym was busy, couldnt find plates, etc.

---

Friday, June 18, 2021

Microcycle 7, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 10 - yes
185 lbs x 4 - yes
205 lbs x 3 - yes
195 lbs x 8 - yes
195 lbs x 8 - good challenge
195 lbs x 7 - missed the last rep somehow, weird
155 lbs x 10 - yup

HS ISO Row Pronate
80 lbs x 10 - yes
100 lbs x 4 - yes
110 lbs x 3 - yes
107.5 lbs x 10 - accidentally did 10
107.5 lbs x 8 - yup, good stretches
107.5 lbs x 8 - yup
107.5 lbs x 8 - yes
85 lbs x 10 - pump

Cossack Squat Warmup + Pull Up
6 Reps Per Side - plus 6 medium neutral pullups
6 Reps Per Side - plus 6 medium neutral pullups

Low Bar Back Squat
135 lbs x 10 - yes
185 lbs x 7 - yes
225 lbs x 4 - yes
195 lbs x 10 - with belt, easy
195 lbs x 10 - slower with focus on MMC, quads burning
195 lbs x 10 - I feel trashed and I don't want to keep going. It's time to up my calories, but I will power through today, almost done.
165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

Glute Bridge
135 lbs x 10 - yes
205 lbs x 6 - yes
225 lbs x 4 - yes
205 lbs x 12 - great mmc
205 lbs x 12 - posterior chain is jelly
205 lbs x 12 - the burn is extreme
205 lbs x 12 - yes

Hanging Leg Raise
BW x ## - 12 reps + 30 seconds rest
BW x MYO Reps - 7 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 11 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps

---

Notes:
~ 2 hours 10 minutes

I hit a wall around middle of squats and never really recovered. Going to start eating at mild surplus.

---

Sunday, June 20, 2021

Microcycle 7, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
95 lbs x 5 - yes
115 lbs x 3 - yes
105 lbs x 8 - yes
105 lbs x 8 - yes
105 lbs x 8 - yes
85 lbs x 10 - yes

Pull Up Wide Pronate
100 lbs + 2 adders x 10 - pulldown
120 lbs + 2 adders x 6 - pulldown
160 lbs + 1 adder x 3 - pulldown
BW 198 lbs x 8 - straps
BW 198 lbs x 8 - straps
BW 198 lbs x 6 - no straps
BW 198 lbs x 5 - no straps
120 lbs + 2 adders x 10 - straps pulldown

Cossack Squat + Inverted Row Warmup
6 Reps Per Side - plus 5 Inverted Row
6 Reps Per Side - plus 5 Inverted Row

Front Squat
135 lbs x 10 - yes
145 lbs x 10 - yes
165 lbs x 9 - yes
135 lbs x 15 - yes

Romanian Deadlift
165 lbs x 10 - yes
195 lbs x 10 - straps
215 lbs x 9 - straps
165 lbs x 15 - straps

60 degree Calf Raise
180 lbs x ## - 13 reps + 30 seconds rest
180 lbs x MYO Reps - 6 reps + 30 seconds rest
180 lbs x MYO Reps - 4 reps

Tricep V-Bar Pushdown
50 lbs x ## - 20 reps + 30 seconds rest
50 lbs x MYO Reps - 9 reps + 30 seconds rest
50 lbs x MYO Reps - 6 reps

---

Notes:
~ 2 hours 20 minutes
Took time to chat

[Filmbuff81]

Great work and the progress of muscle gain is quite impressive.

[Camarija]

Great work and the progress of muscle gain is quite impressive.

Thank you! ALMOST an intermediate H - Y - P - E ! ! ! ! >:-D

I'm excited to run an Upper Lower after this, using this current program's compounds as the main lifts going forward.

I'm still working out the details, but this is what I'm brainstorming:

Upper Day 1: Horizontal Press Horizontal Row Incline Press Incline Row Lateral Delt ISO Rear Delt ISO Tricep ISO Bicep ISO	→	Lower Day 1: Hip Adduction ISO Hip Abduction ISO Squat Variant Hip Extension Variant Single Leg Variant Leg Curl Abdominal ISO Calf ISO
♬	↙	♬
Upper Day 2: Vertical Press Vertical Pull Decline Press Decline Row Chest ISO Rear Delt ISO Tricep ISO Bicep ISO	→	Lower Day 2: Hip Adduction ISO Hip Abduction ISO Squat Variant Hip Hinge Variant Leg Extension Leg Curl Abdominal ISO Calf ISO

---

I'd like to work in RP training volume landmarks:

• Minimum Effective Volume
• Ramp up Maximum Adaptive Volume sets
• Ramp up to or under the limit of Maximum Recoverable Volume sets
• Deload to Maintenance Volume sets

---

Holy Volume Batman!

I'm going to run it anyway to see if the hype is worth it :-D

[tommy4life]

Just popped in to appreciate the layout. Looks nicer than me PhD thesis

[Camarija]

Just popped in to appreciate the layout. Looks nicer than me PhD thesis

It would appear I've managed to fool you too! MUAHAHAHAHA!! >:-D

99% of the effort went into the layout
1% went into the programming

Seriously though, thanks for checking in. This program is starting to kick my butt so I appreciate the support.

Cheers bro!

[Filmbuff81]

I’m sure your test run with the RP style training will work out well.

Once you have a pretty good bearing on your volume landmarks it becomes pretty easy to manipulate the training based on your short and long term goals.

[Camarija]

I’m sure your test run with the RP style training will work out well.

Once you have a pretty good bearing on your volume landmarks it becomes pretty easy to manipulate the training based on your short and long term goals.

Thank you again for all of your advice here and over in the other thread.

I'm going to continue studying on RP training. Hopefully I'll figure it out between the book, the articles, the youtube video series, and trial by fire. When I'm well into intermediate territory some time next year I'll reach out to Sam for personal coaching.

Cheers bro!

[Filmbuff81]

Thank you again for all of your advice here and over in the other thread.

I'm going to continue studying on RP training. Hopefully I'll figure it out between the book, the articles, the youtube video series, and trial by fire. When I'm well into intermediate territory some time next year I'll reach out to Sam for personal coaching.

Cheers bro!

This video of theirs may be worthwhile for you to watch.

Gives you a quick way to establish some sort of baseline for your MV/MEV/MRV

https://youtu.be/M2PP8AAXgPo

[Camarija]

This video of theirs may be worthwhile for you to watch.

Gives you a quick way to establish some sort of baseline for your MV/MEV/MRV

https://youtu.be/M2PP8AAXgPo

I understand that there needs to be some level of outreach and marketing, but I'm always amazed by the depth in this level of mastery being taught for free.

I am fully bought into the concepts on MV / MEV / MRV

The only part that I'm not fully bought into is the the progression of RPE throughout the cycle

It seems like the first weeks are almost a waste of time, and then the end of the cycle is difficult to the point of your limit sometimes

*The extra focus on RPE increases* seems unnecessarily complicated. I understand that it's another component that will lead to overload, but wouldn't volume do that on it own anyway?

Just some thoughts I'm having as I'm increasing my knowledge on the subjects. I'm trying to keep and open mind, but not accept everything just because dogma.

[Filmbuff81]

I understand that there needs to be some level of outreach and marketing, but I'm always amazed by the depth in this level of mastery being taught for free.

I am fully bought into the concepts on MV / MEV / MRV

The only part that I'm not fully bought into is the the progression of RPE throughout the cycle

It seems like the first weeks are almost a waste of time, and then the end of the cycle is difficult to the point of your limit sometimes

*The extra focus on RPE increases* seems unnecessarily complicated. I understand that it's another component that will lead to overload, but wouldn't volume do that on it own anyway?

Just some thoughts I'm having as I'm increasing my knowledge on the subjects. I'm trying to keep and open mind, but not accept everything just because dogma.

I’m sure if you wanted to try it without a weekly decrease in RIR it would be fine.

But then you would probably need to pick a certain RIR/RPE and then that basically becomes your first set RPE and then you try to match reps and RIR/RPE climbs which necessitates lower volume overall in terms of sets.

Either works fine just depends on how you want to approach it.

Even helms who espouses static volume through a meso, actually uses accumulation and intensification blocks for an advanced bodybuilder in his book.

So it’s mainly the mechanics of how you get there that changes a bit.

I’ll say this much I’ve yet to feel like my first 1-2 weeks of a meso are too easy.

maybe smaller movements, but considering volume accumulates quickly having some momentum is nice.

I think it just comes down to what you enjoy and what you respond well to.

I’ve tried both methods and both have their pros and cons.

[Camarija]

I'll edit this post as I work through Microcycle 8 this week.

-=AMRAP TEST MICROCYLE=-
featuring minimal work sets, maximum rest days, maximum intensity

---

Wednesday, June 23, 2021

Microcycle 8, Squat Day

Cossack Squat + Pull Up Warm Up
6 Reps Per Side - plus 4 Pull Ups - yes
6 Reps Per Side - plus 4 Pull Ups - yes

Low Bar Back Squat
165 lbs x 10 - yes
195 lbs x 6 - yes
225 lbs x 4 - yes
275 lbs x 2 - yes
255 lbs x 6+ - AMRAP 9 reps @ RPE 8.5

195 lbs x 10+ - AMRAP 15 reps @ RPE 8m5


One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 11 - yes
175 lbs x 6 - yes
225 lbs x 2 - yes
175 lbs x 10+ - AMRAP 16 Reps + 1 forced rep @ RPE 10

155 lbs x 10+ - AMRAP - 19 reps @ RPE 9

HS ISO Row Pronate
75 lbs x 10 - yes
90 lbs x 6 - yes
102.5 lbs x 3 - yes
112.5 lbs x 3 - yes
100 lbs x 10+ - AMRAP 18 reps @ RPE ~ 9 the end was mostly biceps though
90 lbs x 10+ - AMRAP 15 reps @ rpe ~ 7.5 focusing on pulling with my back

Glute Bridge
165 lbs x 10 - yes
195 lbs x 6 - yes
225 lbs x 4 - yes
245 lbs x 4 - yes
235 lbs x 9+ - AMRAP 20 reps @ RPE ~ 7.5 ish stopped at 20 because didnt want more
195 lbs x 10+ - AMRAP 20 reps @ RPE 9 - felt the burn kick in hard

Hanging Leg Raise
BW x ## - 14 reps + 30 seconds rest
BW x MYO Reps - 7 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
60 lbs x ## - 14 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps + 30 seconds rest
60 lbs x MYO Reps - 3 reps

---

Notes:
~ 2 hours 40 minutes

Lots of rest time

---

Saturday, June 26, 2021

Microcycle 8, Front Squat Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Seated Overhead Press
75 lbs x 10 - yes
85 lbs x 6 - yes
105 lbs x 4 - yes
95 lbs x 10+ - AMRAP 17 reps, failure on 18
80 lbs x 10+ - AMRAP 16 reps, not enough rest but no problem, still a good set

Pull Up Wide Pronate (lat pulldown)
120 lbs x 10 - yes
140 lbs x 6 - yes
160 lbs x 3 - yes
140 lbs x 10+ - AMRAP 16, but form got sloppy around 13
120 lbs x 10+ - AMRAP 12 with perfect form

Cossack Squat + Inverted Row Warm Up
6 Reps Per Side - plus 3 Inverted Rows
6 Reps Per Side - plus 3 Inverted Rows

Front Squat
135 lbs x 10 - yes
165 lbs x 6 - yes
215 lbs x 2 - yes
195 lbs x 6+ - AMRAP 11 good form reps, feel like i could have done more easily, but i had breathing control issues so i stopped early, taking breaks at the top just to breathe
185 lbs x 15+ - AMRAP 12 hood reps, just got tired cardio wise lol, could have done more

Romanian Deadlift
165 lbs x 10 - yes
195 lbs x 6 - yes
225 lbs x 4 - yes
275 lbs x 2 - yes, i will focus on pulling with my hamstrings hinge, not lower back brute force
245 lbs x 8+ - AMRAP 15 perfect reps pulling with hamstrings. Afraid to do more.
225 lbs x 10+ - AMRAP 15 perfect reps, 100% hamstring hinge, stopped well early of failure

60 defree Donkey Calf Raise
135 lbs x ## - 17 reps + 30 seconds rest
135 lbs x MYO Reps - 7 reps + 30 seconds rest
135 lbs x MYO Reps - 5 reps - great

Tricep Rotating V-Bar Pushdown
57.5 lbs x ## - 19 reps + 30 seconds rest
57.5 lbs x MYO Reps - 7 reps + 30 seconds rest
57.5 lbs x MYO Reps - 5 reps - rpe 10

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Notes:
Split todays workout in two sessions today. Did the first half and then my buddy told me his bodybuilding show would be starting soon, so I dipped out of the gym to check it out. He won his division and overall so that was awesome. Met one of the previous presidents of the IFBB as a judge and he suggested that if I would have prepared to compete, I would have won at least my division. So that was kind of promising. I want to train for at least 2 more years before I start preparing for shows. I don't want to waste my gains at this stage in my training by dieting down.

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Tuesday, June 29, 2021

Microcycle 8, Bench Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Bench Press
135 lbs x 11 - yes
175 lbs x 6 - yes
225 lbs x 2 - yes
205 lbs x 8+ - AMRAP 10 reps, my spotter kept robbing my reps so I just stopped early. Lower back felt a bit pulled.
185 lbs x 10+ - AMRAP 13 reps + 1 forced rep with spotter help

HS ISO Row Pronate
75 lbs x 10 -
90 lbs x 6 -
120 lbs x 2 -
115 lbs x 8+ - AMRAP 12 good reps, coupd have done more probably
90 lbs x 10+ - AMRAP 15 good reps, could have done more prob

Cossack Squat Warmup + Pull Up
6 Reps Per Side - plus 5 Fat Grip Pull Ups
6 Reps Per Side - plus 5 Fat Grip Pull Ups

Low Bar Back Squat
165 lbs x 10 - knees and adductors feel weak, might skip work sets
195 lbs x 6 - still a bit weak, if 225 warm up sucks, i'll drop work set weight & reps
225 lbs x 3 - felt fine but I dont want yo injure myself, so I'll go RPE ~7
225 lbs x 10+ - AMRAP 7 pause squats, no pain, being cautious
195 lbs x 10+ - AMRAP 10 pause squats, no pain, being cautious

Glute Bridge
165 lbs x 10 - yes
195 lbs x 6 - yes
245 lbs x 3 - yes
240 lbs x 12+ - AMRAP 20 reps, felt good there, no need for more
200 lbs x 10+ - 15 2-second pause reps, feel the BURN!

Hanging Leg Raise (strict straight leg)
BW x ## - 14 reps + 30 seconds rest
BW x MYO Reps - 7 reps + 30 seconds rest
BW x MYO Reps - 5 reps

EZ Barbell Curl
70 lbs x ## - 10 reps + 30 seconds rest
40 lbs x MYO Reps - 10 reps + 30 seconds rest
40 lbs x MYO Reps - 6 reps

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Notes:
~ 2 hours 10 minutes - took time to chat

Hammer ISO Row Pronate grip out. Chest Supported T-bar Row pronated grip from now on.

This microcyle was was decent for testing, but it wasn't great for deloading. I'll start my next microcycle as a proper deload.


FUUUUUUUUUUUUUUUUUCK. It's been an hour since I finished my workout, my quadratus lumborum started spasming. Most certainly, it got too tight from pause squats, and pause hip thrusts. This microcyle, even though it was low volume, the intensity was too high for my QL to handle. Hope I heal quick.

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Friday, July 2, 2021

Microcycle 8, Overhead Press Day

One Arm Face Pull -Warm Up-
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes
10 lbs x 10 - yes

Overhead Press
55 lbs x 10 - yes
95 lbs x 5 - yes
115 lbs x 3 - yes
110 lbs x 8+ - AMRAP 14 reps somehow, felt strong
95 lbs x 10+ - AMRAP 16 reps, fail on 17

Hammer ISO High Row seat height 6
75 lbs x 12 - yes
85 lbs x 7 - yes - tried sideways, felt in lower lats
95 lbs x 3 - yes
90 lbs x 8+ - AMRAP 15 perfect reps but no pump
80 lbs x 10+ - AMRAP 17 perfect slow reps, unilateral side saddle, feel amazing lower lat pump

Hip Adduction
65 lbs - 20 reps, 20 reps

Hip Abduction
75 lbs - 20 reps, 20 reps

Squat Press
270 lbs x 14 - felt semi-difficult
315 lbs x 10 - felt harder than it shoupd have been for a warm up
360 lbs x 6 - this felt like a real warm up
360 lbs x 10+ - AMRAP 20 reps, thats a quad burn
315 lbs x 14+ - AMRAP 20 reps, quads on fire, mental barrier

45 Back Extension
BW x 8 -
BW x 8 -
BW x 10 -
BW x 15 -
BW x 20 - yes

60 degree Donkey Calf Raise
135 lbs x ## - 19 reps + 30 seconds rest
135 lbs x MYO Reps - 9 reps + 30 seconds rest
135 lbs x MYO Reps - 6 reps

Overhead Tricep / Tricep Pushdown / Bicep Cable Curl
4 sets triceps
1 set biceps

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Notes:
My QL is still injured but I worked around it. Ended with some bro arm moves for fun with the bros, not really counting reps or weight.