Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Wednesday, 22 June bench day
Solid day with some nice heavy pause sets!

Bench light work: 1x10 @155, 1x8 @ 225
Comp bench w/pause: 1x4 @ 286, 2x4 @ 297

DB flys: 3x15 @ 30
pull up: 3x10
DB rows: two handed: 3x15 @ 30

Superset:
tri push downs: 3x15 green band
bench burnouts: 15, 15, 20 @ 135
Dips: 4x25

[PhDPepper1111]

Thursday, June 23 deadlift day Yesterday's deadlift workout was one of the better ones in a month or so.... the last few weeks have been very stressful and I've been low in energy by the end of the week. Felt pretty good going in which was a good thing - my program had me attempting 3x2 @ 500 - which I did - and it actually felt pretty easy My second pull was better on every set - I think on the first rep I'm in my head too much particularly with the slack pull which I'm still working on. In any case, 6 total deads over 500 feels great!


warmup deads: 2x10 @ 155, 1x6 @ 267, 1x4 @ 386, 1 @ 418, 1 @ 468
sumo deads: 3x2 @ 501.5
backdown deads (sumo): 3x4 @ 386

superset:
lat pulldown: 3x10 @ black band
BB bicep curls: 3x5 @ 45
planks: center, side, side, center 1 min each

[PhDPepper1111]

Monday, June 27, squat day
Next week will be vacation, so hitting fairly high intensity this week. Squat comp doubles went very well; hit a PR at 485 for 2 reps twice! Gotta keep ensuring I hit my depth but doing a much better job of staying upright.

Warmup squats: 1x10 135, 1x10 225, 1x4 315, 365, 405
Comp squat: 2 @ 465, 2x2 @ 485
pause squat (narrow): 3x6 @ 352

split squats: 3x12
wall sits: 3 @ 45sec

[PhDPepper1111]

Wednesday, 29 June bench day
Another PR day for total reps at 315! Weight just moved really well.

Bench warmup: 1x10 @155, 1x10 @ 225, 1 @ 275, 1 @ 315
Slingshot bench: 2x1 @ 365
Comp bench: 2x2 @ 315

DB flys: 3x12 @ 30
tri pushdowns: 3x15 black band
BW dips: 3x25

Superset:
BB curls: 1x15 @ 45, 2x15 @ 65, 1x10 @ 65 (wrist hurt)
4x25 pushups

[PhDPepper1111]

Thursday, June 30 deadlift day
Bit of a rough day again So many flies in my garage it put me off my game. I probably killed 60 of em with a swatter during my workout. Heavy singles felt heavier than I wanted em to, but still a PR for 3 singles.


warmup deads: 1x10 @ 155, 1x6 @ 267, 1x4 @ 376, 1 @ 426, 1 @ 496
sumo deads: 3x1 @ 534.6
backdown deads (conventional): 3x4 @ 375

Front squats: 3x10 @ 155
Pullups: 3x10
Seal Rows: 3x10 @ 135
BB bicep curls: 15,14,13,12,11,10,9,8,7,6,5

[CharlesSwann]

probably killed 60 of em with a swatter during my workout

Bonus conditioning!

Sorry if you've already mentioned but do you have another meet planned any time? Or just working away for now?

[PhDPepper1111]

Bonus conditioning!

Sorry if you've already mentioned but do you have another meet planned any time? Or just working away for now?

Hello Charles thanks for asking.
I’m planning to compete in the IPL North American championships in November.
Looking forward to breaking some records hopefully!

[PhDPepper1111]

Monday, June 27, squat day
Vacation was nice, getting back to it even better!
'Restarting the cycle'; hit a PR for 6 reps at 419 (I'm pretty sure anyway); felt a little wobbly due to being out for a week, but weight moved well overall. More bracing/upright!

Warmup squats: 1x10 135, 1x10 225, 1x4 315, 2x365, 405
Comp squat: 3x6 @ 419
pause squat (narrow): 3x6 @ 308

split squats: 3x12
wall sits: 3 @ 30sec

[PhDPepper1111]

Wednesday, 13 July bench day
Tried to hit a 6th rep at 286 and almost got there. Was just a little off; legs were very sore from squat day, shorts kept bugging me, just felt a little off... overall a good workout though.

Bench warmup: 1x10 @135, 1x10 @ 225,
comp bench: 6 @ 265, 5 @ 286, 5 @ 286
wide grip bench: 3x6 @ 265

Superset:
DB flys: 3x12 @ 30
tri pushdowns: 3x15 green band

Superset:
BW dips: 4x25
BB curls: 4x15 @ 45
4x25 pushups

[PhDPepper1111]

Monday, 18 July squat day
Rough day yesterday. After a good warmup I just struggled through all my main sets. It took me an extra set to hit my minimum rep target. Disappointed, but some days are like that.

Comp squat warmups: 10 @ 135, 10 @ 225, 4 @ 315, 385, 405
comp squat: 2x5 @ 425, 3x4 @ 425
narrow squat backdowns: 3x20 @ 135

[PhDPepper1111]

Wednesday, 21 July bench day
Feeling crappy, just keepin at it.

Bench warmup: 1x10 @135, 10x180, 1x8 @ 225, 1x245
Comp bench: 4x6 @ 265
backdown bench: 3x20 @ 135

Superset:
DB flys: 3x10 @ 30
DB press: 3x15 @ 30

Superset:
pull up: 2x8, 2x6
DB tri extentions: 5x20 @ 15

pushups: 5x20

[PhDPepper1111]

Thursday, July 21 deadlift day I've felt crappy the past couple weeks, but pushing through! Started really light to see how I felt and increased to my original plan of sets at 425. Felt good to start getting back

warmup deads: 10x135, 10x247
Conventional Deads: 5x385, 5x405, 2x5 @ 425

front squats: 3x10 @ 155

superset:
lat pulldown: 3x15 @ black band
BB bicep curls: 3x15 @ 45

[PhDPepper1111]

Sunday, 24 July bench/accessory day
Not sure if I'll be able to lift much this week so did a little more bench than normal.

Bench light work: 1x10 @155, 4x10 @ 225
split squats: 4x12

Superset:
tri press downs: 4x15 black band
pull downs: 4x15 black band

planks: 2 min, 1 min

[PhDPepper1111]

Wednesday, 27 July bench day
Had a medical procedure Tuesday - felt pretty good so did a 'normal'/light workout yesterday. Went high reps but felt good!

Bench light work: 1x10 @135, 1x10 @ 185
working sets: @ 200lbs: 15, 12, 10, 8, 8

Superset:
DB press: 4x15 @ 30
DB bench tri extension: 4x10 @ 30

Superset:
DB flys: 3x10 @ 30
Dips: 3x25

pushups: 3x25

[PhDPepper1111]

Thursday, July 29 deadlift day went easy - for deload week. Staying conventional this cycle


conventional deads: 4x6 @ 385

superset:
seal rows: 4x10 @ 155
SLDL (Dumbbells): 4x10 @ 30

superset:
pullups: 3x10
OH plate squats: 3x10 @ 55

planks: 2 min, 1 min

[PhDPepper1111]

Sunday, 01 August bench day
Feeling good and getting back into it. I believe I did a PR for reps at 248, but it 'should' have been easy - so right on track.

Bench light work: 1x10 @135, 1x10 @ 185, 4 @ 200
Working sets: 3x8 @ 248

front squat form/cardio work 3x10 @ 45

Superset:
pull up: 3x10
seated rows: 3x15 black band

Superset:
Hammer curls: 3x10 @ 30
Dips: 3x25

Superset:
crunches: 3x25
pushups: 3x25

[PhDPepper1111]

Monday, August 1, squat day
Just getting back into a new cycle - planned to try 4x8 but just didn't get there, still, I actually feel ok about 3x6 at 425 with plenty of other stuff for the legs after.

Warmup squats: 1x10 155, 1x16 265, 1x4 385
Comp squat: 3x6 425
pause squat: 3x6 @ 265

sissy squats: 4x12

BB curls: 4x15 @45
seated rows: 4x25sec black band

[PhDPepper1111]

Wednesday, August 3 Bench day
Last night worked on block presses to get me over the hump on rep six at heavier weight. The first set I had trouble on my right (weaker) side on the final rep - the next two set were better/smoother. Worked on maintaining my tension and leg drive to the last rep. Felt good to knock them out.

Warmup: 1x10 155, 1x8 200
Block press (full stop): 1x6 265, 3x6 275
backdown bench press: 3x12 200

superset:
lat pulldowns: 3x15 black band
tri pressdowns: 3x15 black band
decline pushups: 3x15

Planks: 3 1 min each

[PhDPepper1111]

Thursday August 4 Deadlift day
Conventional, ramped up a bit. Felt pretty good. Form coming along.

Conventional deads: 3x6 @ 430
RDLS: 3x10 @ 155
Seated Rows: 4x15 black band
front squats: 3x10 155
someotheraccessoriesiforget
plank 3 min

[PhDPepper1111]

Sunday, 07 August bench day
Worked some higher volume bench and accessories. Felt pretty good.

Bench light work: 1x10 @135, 1x10 @ 185
Working sets: 4x12 @ 220

Superset:
Overhead DB press 4x10 @ 30
DB curls: 4x10 @ 30

Superset:
pull ups: 3x10
Hanging leg raises: 3015

pushups: 3x33 (100 total)

[PhDPepper1111]

Monday, August 8, squat day
Pretty good day. Fairly solid working sets, then enjoyed the challenge of rack squats at a considerably heavier weight than I've done before. Felt good!

Warmup squats: 1x10 155, 1x8 265, 1x4 385
Comp squat: 3x6 415
Rack squat: 1@550, 3@550
pause squat: 3x6 @ 265

Box jumps: 4x15
sissy squats: 4x12
split squats: 25lb

seated rows: 4x25sec black band
wall squats: 4x45 sec

[PhDPepper1111]

Wednesday, 11 August bench day
A little disappointed in my top sets, but overall got a good workout in. Might have to back off on my Sunday 'light' day as I can tell I have some fatigue building up quickly on chest.


Floor press w/pause: 3x10 @ 225
Pause Bench: 4@285, 4@290, 4@285, 3@285
slingshot bench: 330, 365, 375 (fail), 375 (fail)

DB flys: 3x15 @ 30
pull up: 3x10
tricep pressdowns: 3x12 black band

Pushups: 151 total

[PhDPepper1111]

Thursday, Aug 11 deadlift day
Heavy day! My heaviest conventional deads. Attempted 4x2 @ 485. The first reps felt difficult, but the second was easier for the first two sets. Third set couldn't close out the second rep, and finished the last set sumo.

Front squats: 3x10 @ 135

deficit deads: 3x8 @ 310
conventional deads: 2x2 485, conventional 1x485, 1x485 (sumo), 2x485 (sumo)

split squats: 4x12
sissy squats: 4x15
seated rows: 4x15 black band
BB bicep curls: 10,9,8,7,6,5,4,3,2,1,30 (45barbell)

[PhDPepper1111]

Monday, August 16, squat day
Burned them squats good! I'm liking rack squats progression. Probably take next week off from them, but dropped one pin lower than last week and did 4 reps at 550.

Warmup squats: 1x10 155, 1x8 265, 1x3 385
Rack squat: 2x2 @ 550
comp squat: 3x4 @ 405
burnout squat: 3x8 @ 265

plate OH squats: 3x10 55lb
sissy squats: 4x10
split squats: 4x10

hangs: 3x30 sec

[CharlesSwann]

I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.

[PhDPepper1111]

I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.

Agree! Trains the CNS to accept that "this won't kill me after all" and forces adaptation to that truly heavy weight. I don't plan to do it for my primary working sets every week, but supermax squats and bench in particular are fairly easy to incorporate and I think are hugely helpful! Of course, one must be very careful to avoid injury.

[PhDPepper1111]

Wednesday, 18 August bench day
Took my own advice and am going back to Sunday being a VERY light bench day with focus on other accessories. Seems to have been right on the money as my bench felt much better this week.


Comp bench: 3x3 @ 298
tempo Bench: 3x5@245

4x10 pull up
4x10 face pulls (black band)

Pushups: 100 total

[PhDPepper1111]

Thursday, Aug 19 deadlift day
Continuing my effort to follow the good advice of monitoring my intensity better. Keeping RPE to about 8 for main sets, which felt pretty good yesterday.


warmup deads: 10 @ 155, 1x6 @ 267, 1x4 @ 375
deficit conventional deads: 4x5 375
conventional deads: 3x2 @ 475

goblet squats: 4x10 @ 55
front squats: 3x10 @ 135
split squats: 4x12
shrugs: 4x25 @ 135

[PhDPepper1111]

Sunday, Aug 22, squat day
Short week due to trip out of town. Will be starting a new program/block next week, so will do several deload days before my trip.

Warmup squats: 1x10 135, 1x10 225, 4x265
Comp squat: 3x6 @ 315
Comp squat (narrow): 2x6 @ 265

split squats: 4x10
BB curls: 15 @ 45, 2x10 @ 65

[PhDPepper1111]

Monday, 23 August bench day
Deload week due to short week (will be out of town rest of week) and starting a new block Monday next week.
Nice and easy bench/chest work.

Comp bench: 5x6 paused 225

4x10 tri press down (black band)
DB hammer curls 4x10 @ 30
DB single arm OH press 4x10

planks: front (1 min) side (30 sec each)