Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Tuesday, August 10 bench day

Still pretty light this week, slow eccentrics, form felt good


bench, 3 sec descent: 3x4 @ 225
bench burnout set: 37 @ 135
JM press: 3x8 @ 135
cable crossovers: 3x10 @ 50
Tricep press down: 3x12 @ 70

[PhDPepper1111]

Thursday, August 12 deadlift day

Slow eccentrics. Lifted DL in my garage for the first time. Don't have a platform so used carpet under the weights. Need a platform!


front squats: 3x6 @ 240/260/260
Conventional deadlift, 3 sec descent: 3x4 @ 340
overheat plate squats: 3x10 @ 45
split squats: 3x10

[PhDPepper1111]

Monday, August 16 squat day


In socks all day, felt pretty stable. still doing slow eccentrics, but the paused SSBs for burnout were just that!

Echo bike warmup
Squats, 3 sec eccentric: 3x4 @ 305
SSB squats, paused: 3x8 @ 325
3x20 reverse split squats
3x10 squats, 45lb plate overhead

[PhDPepper1111]

Wednesday, August 10 bench day

Lifted solo, added some weight because I wanted to!
Elsewhere I gave details, but ended up lifting with an extra 5kg plate on the left. Also got a 20rep set of pullups which felt good.


comp bench: 3x3 @ 285 (extra 10lb on left)
narrow grip bench: 10 @ 205, 12 @ 165
Pullups: 5, 20, 10, 5, 5
crunches: 3x30
elevated pushups: 3x15

[PhDPepper1111]

Thursday, August 19 deadlift day

Lifted at my house again.. still using cardboard and carpet to set the weights on. Went fairly heavy and did the first two working sets conventional, then went sumo for the last set.

Conventional deadlift: 2x3 @ 457, 1x3 sumo @ 457
RDL: 3x10 @ 155
overheat plate squats: 2x10 @ 45
split squats: 2x10

[PhDPepper1111]

Monday, August 23 heavy singles SBD day

Got to my buddie's place late; had to warm up fast and try to hit heavy singles in all 3 lifts in an hour!


Comp Squats: 5@235, 3@325, 415, 445, 465
Comp Bench: 6@185, 3@ 205, 245, 285, 315 (failed, barely)
Comp Deads: 6@225, 3@315, 405, 425, 465 (supposed to be 455, extra 10 on left), 485

Overall felt good to hit some heavy weight, a little bummed that I felt rushed and wasn't able to go as heavy as I would have liked.

[PhDPepper1111]

Wednesday, August 25 volume squat day


In socks, did very high volume. Weight wasn't too bad, but it still adds up! Totaled over 17,000 lbs squatting yesterday...
back locked up pretty bad towards the end but thankfully relaxed after an hour or so.

Echo bike warmup
Squats, 6x8 @ 305
paused squats, 3x3 @ 275

[PhDPepper1111]

Thursday, August 26 bench day

slow eccentrics again. Form feeling pretty good. A bit hot, too many flies in my garage!

Tempo bench (3-count eccentric): 4x6 @ 205
JM press: 3x10 @ 135
weighted pull up: 3x5 w/25lb
weighed reverse dips (using bench): 3x10 w/45lb
barbell curls (45): 10/9/8/7/6/5/4/3/2/1

[PhDPepper1111]

Wednesday, Sept 1, another bench day (was out sick for a few)

slow tempo bench work again. Form feeling pretty good. kids spotted me, but didn't participate much.

Tempo bench (3-count eccentric): 4x8 @ 205
JM press: 3x10 @ 135
weighted pull up: 3x5 w/45lb
barbell curls (45): 10/9/8/7/6/5/4/3/2/1
32 situps

[PhDPepper1111]

Thursday, Sept 2 deadlift day
Lifted in my garage. Still need a platform! Was supposed to do split squats, but just soooo wiped after the marathon Deads!

front squats: 2x10 @ 200
Conventional deadlift, 3 sec descent: 5x10 @ 305

bailed on split squats, was about to puke after deads....

[PhDPepper1111]

Monday, Sept 6 (Labor Day) heavy squat day


Barefoot, finally going heavy! Starting meet prep cycle 58 days out - will make every effort to beat this meet prep game
Squats felt good - gotta get used to reps over 400!

Echo bike warmup
Comp Squats (barefoot): 4x1 @ 425
Comp Squats (barefoot): 13 @ 235
split squats w/ 25lb plate: 2x12
SSB good mornings: 3x6 @ 135
2x1 min planks

[PhDPepper1111]

Wednesday, September 8 bench day

First week of meet prep, got to move to heavy work!!!
one of my best bench days yet, weight moved well. Very pleased.


Bench doubles with comp pause: 3x2 @ 275
Comp Singles: 2x1 - 285, 297
dumbbell flys: 2x8 @ 30
pushups: 50
pull ups: 4x5
empty bar bench: 25, 50

[PhDPepper1111]

Thursday, Sept 9 deadlift day
Lifted in my garage. Found a solution for a platform for now - got a stall mat of 3/4 rubber that is very sturdy and holds up to horses/cattle walking on it; should be good for putting my weights on as well.
Very pleased with today's results, finished off with a triple at 463 that felt like I could do at least 1-2 more.

Boris Deads: 3x6 @ 360
Comp Deads: 1@463, 2@463, 3@463
Barbell rows: 3x12@155
pullups: 2x10
Barbell bicep curls: 2x8@65

[CharlesSwann]

Are Boris deadlifts the Sheiko style full rep + to the knees partial? Love that you first mentioned them in April and you're still going at them (bit of a gap aside, hehe).

[PhDPepper1111]

Are Boris deadlifts the Sheiko style full rep + to the knees partial? Love that you first mentioned them in April and you're still going at them (bit of a gap aside, hehe).

Yeah, I've seen them done two ways.... Just to the knees with a pause and then lock out - which is really just a high pause... or to the knees, down, then full pull.
I do the latter which I think challenges form and explosion out of the bottom.
Yeah, I'm doing them occasionally... I tend to do quite a bit of variation on each of the big 3 as well as varying reps.

[PhDPepper1111]

Saturday, September 11 bench day

slow eccentrics again. Form feeling pretty good. had another kid/young adult join in with my daughter and I - fun teaching folks to lift!

Tempo bench (4-count eccentric with pause): 3x6 @ 225
Overhead press: 2x2 @ 175, 3x8 @ 135
pull up: 3x10
weighed reverse dips (using bench): 3x10 w/45lb
front and side flys: 4x10 @ 20

[PhDPepper1111]

Monday, Sept 13 heavy squat day


In shoes/belt/sleeves. Had a couple younguns/newbies in my garage gym with me, felt good to help them out.
Squats felt good - still need to work on just sinking the heavier weights!

Comp Squats: 3x2 @ 430
RDL: 3x8 @ 195
split squats w/ 45lb plate: 3x10, 1x10 no weight
Dead bugs 2x10
crunches: 100 total
3x30sec planks

[PhDPepper1111]

Wednesday, September 115 bench day

heavy Doubles! Felt good.

Paused Bench: 3x2 @ 285
Compt Bench: 2x4 @ 265
BB rows: 3x10 @ 195
face pulls (incline): 2x15 @ 30
pullups: 3x10

[PhDPepper1111]

Thursday, Sept 16 deadlift day
heavy double week! As I put on my youtube: Triple Double PR

Front squat: 2x2 @ 255
Comp Deads: 3x2 @ 485
Snatch grip Deads: 2x7 @ 155
side planks 3x30 each side
Single leg glute bridge holds 3x5 sec

[PhDPepper1111]

Saturday, Sept 18 light bench day


Spoto bench: 3x2 @ 225
Tricep extension: 3x12 @ 30 (dumbbells)
Pull-ups : 2x12
planks 3x60 sec

[PhDPepper1111]

Monday, Sept 18 squat day
Every time I have gone heavy and squats I have struggled with death ever since my difficulty in the regional meet. Today I worked hard on overcoming the fear. Put on some heavy weight for a static hold and then just bombed them.

Static hold (squat unrack): 563
Comp squat: 1x2@ 450
Comp squat: 3x2 @ 430
RDL: 2x12 @ 175
Dead bugs 3x10 each side
Paused sit-ups 3x8

[PhDPepper1111]

Wednesday, September 20 bench day.
Doing board presses which I have not done much of before, so I did not counted as a PR, but I was able to do 308 pounds twice two times. That felt really good!

Comp bench (1inch block): 2x297, 2x2x308
Comp bench: 2x4x265
BB row: 3x10x190
Face pulls: 3x10 black band
Pull ups: 12, 10, 8

[PhDPepper1111]

Thursday, Sept 23 deadlift day
heavy double week #2! Hit 495 for the double, had an issue on the second rep. Dropped to 475 for the next set, then did a triple @ 475 for my third set - so two PRs!

Front squat: 2x2 @ 235
Comp Deads: 2@495, 2@475, 3@475
Snatch grip Deads: 2x6 @ 225
side planks 3x30 each side
Single leg glute bridge holds 3x5 sec
tricep press down: 100@45
cable bicep curl: 100@25

[PhDPepper1111]

Saturday, Sept 25 light bench day


Spoto bench: 2 @ 275, 2x2 @ 285
Comp Bench: 2 @ 285
Tricep press down: 3x12 @ green band
Pull-ups : 3x10, 1x5
planks 3x45 sec

[PhDPepper1111]

Monday, Sept 27 squat day: Deload week
Going light: focus on form and recovery this week, then 4 weeks of hitting it hard before meet week and IPL worlds!
After a few heavy weeks, I can tell I need the recovery

Comp squat: 3x2 @ 330
Tempo squa (4sec down, 2sec hold): 3x3 @ 200
split squats: 3x8
crunches: 3x30

[PhDPepper1111]

Thursday, Sept 30 deadlift day - deload week
Skipped bench Wed for family stuff, will try to hit it this busy weekend but not too bad if I don't since I'm deloading
Just snatch grip for deads yesterday, was light a really more of a snatch RDL but still did move some weight and reminded the muscles that they are there



Snatch grip Deads: 2x8 @ 240
face pulls (bands): 3x12
situps/crunches: 3x30
pullups: 3x10
pullup dead hang: 2x30 sec

[COBBER]

IN

Havent logged in ages myself and these forums seem way quieter than they used to be! Keen to follow your gains bro, keep up the good work.

[PhDPepper1111]

IN

Havent logged in ages myself and these forums seem way quieter than they used to be! Keen to follow your gains bro, keep up the good work.

Thanks Cobber! WB and may you continue to benefit from lifting the iron!
I guess I'm still the 'new kid on the block' with the other actives in the PL/Strongman log section plugging away for years! You love to see it.

[PhDPepper1111]

Sunday, Oct 3 light bench day. Last day of deload, just keeping things moving before hitting it hard again next week!


4 sec eccentric/pause bench: 1 @ 245, 3 @ 245
Bench backdown: 12 @ 155
Tricep press down: 3x12 @ black band
Face pull: 3x12 @ black band
planks 3x45 sec
dumbbell fly: 3x10 @ 15

[PhDPepper1111]

Monday, Sept 27 squat day: Deload is over, time to kick my own ass!
And I did, with 3 heavy doubles, some SLOW descent/pause squats, and a couple heavy holds.
My depth looked pretty good on the comp squats I think.
Was certainly crispy after this one.

Comp squat: 3x2 @ 451
Tempo squats (4sec down, 2sec hold): 2x3 @ 375
split squats: 3x8
unrack/holds: 601, 639
situps: 30