Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Monday, August 29 Squat Day. Started a new program yesterday: the two things I'm really liking about it - 1) it helps me autoregulate intensity, which as mentioned recently I struggle with too much intensity and not enough recovery, and 2) I really like that most days I start with a relatively heavy single, and working/backdown sets are targeted for very specific and consistent intensity/RPE.
Yesterday my squat single was 460 which is a very easy single, but was right at the 7 RPE that the program calls for.

Comp squat:1x460
Comp squat: 2x4 400
Comp squat: 3x4 360

bulgarian split squat: 2x10
chest supported row (incline): 1x6 265, 1x10 200
facepulls: 2x12 black/green band

[PhDPepper1111]

Wednesday, August 31 Bench Day
new program doing well!!

Comp bench: 1@303
Comp Bench: 2x5 @ 260
Comp Bench: 3x5 @ 240

Dumbbell press: 3x10 @ 30lb DBs, extra weight from my two kiddos
Pullups: 3x8
BB bicep curls: 2x12 @ 75, 2x10 @ 65

[PhDPepper1111]

Thursday August 1 Deadlift day
Back to sumo for my last two blocks before IPL NA champs. Working on a slightly different slack pull. Will see how it goes the next few weeks.
Otherwise felt great with the new program.

Comp Deadlift: 1x496
Comp Deadlift: 2x5 @ 400
Pause Deadlift: 3x5 @ 360

lat pulldown: 3x10 ALL bands

[PhDPepper1111]

Sunday Sept 4 misc day
Not sure what to do with my 4th workout - program has me doing some squat and bench; might just focus on accessories with light bench like I've been doing previously.

Comp squat (pause): 2x4 @ 340
Comp squat (pause): 2x4 @ 310
wide grip bench (pause): 4x2 @ 240
barbell 'axel' rows: 3x10 @ 120
seated rows: 3x12 - all bands

[PhDPepper1111]

Monday Sept 5 Squat day
due to squat previous day didn't feel all my energy (and it as a morning workout). Otherwise still liking the program.

Comp squat: 465
Comp squat: 2x6 380
Comp squat: 2x6 310
facepulls: 3x10 all bands except red
Bulgarian split squats: 40lb DB

[PhDPepper1111]

Thursday Sept 8 dead day
Oooh, good to see so many workouts posted yesterday!
My deads felt really good yesterday. My single at 507 felt really good.
Working on slack pulls for the rest of my sets and its coming along. Had a funny misload on one set and only one side came up

Comp deadlift: 1x507
Comp deadlift: 2x4 425
Pause deads: 3x4 365

pulls ups 3x8
tri press downs: 3x12 black/blue bands

[PhDPepper1111]

Monday Sept 13 Squat Day
Continuing to enjoy/learn the benefits of lower intensity for the main comp lifts. Squats all felt smooth and not too difficult. Did note a slight drift/hip shift to the left for me to work on. Accessories went to the max.

Comp squat: 469 RPE 8
Comp squat: 2x4 415
Comp squat: 2x4 385

Bulgarian split squats: 2x10 @ 40
chest supported rows: 2x10 @ 165
facepulls: 3x12 all bands
situps: 2x25

[PhDPepper1111]

Wed, 14 September bench day
Went well - accidentally did two heavy reps instead of my planned single - oops!

Comp bench: 2x315
comp bench: 2x5 @ 270
comp bench: 3x5 @ 240

Dumbbell press: 3x10 (extra pressure) @ 40
pulldowns: 3x10 all bands
biceps curls: 4x10 65

[PhDPepper1111]

Thursday, 16 September deadlift day

Comp Deadlift: 1x518
Comp Deads: 2x5 425
Pause Deads: 3x5 345

pullups: 3x10
tri press downs: 3x10
v-ups: 2x20

[PhDPepper1111]

Monday, 19 September squat day
Test day! 6 weeks out from IPL NA drug tested championships. Was NOT feeling great - had a rough day at work. Was able to focus down and get my planned 1-2-3 lifts including a PR at 529. Looked good to me - if I hit that in comp it will be a national and WR for my age group!

Comp squats: 496, 513, 529

[PhDPepper1111]

Wednesday, 21 September bench day
Test dayII! Bench felt pretty good, opener of 325 was pretty easy. Lifting my planned second was heavier than expected and I didn't pause - but did lift 342! Settled for a decent 336 after failing a second 342 attempt. Overall ok with the 336 if I can repeat it on the platform.

Comp bench: 325, 342 (touch and go), 342 (fail), 336

[PhDPepper1111]

Thursday, September 22 Deadlift day.
Third test day! Was hoping for a PR but struggled with form. My 557 attempt (#2) got forward and off balance but did rescue it so it wouldn't have counted but did lock it out. Tried 363 but started poorly with my breathing off and went downhill from there. I did at least get it my knees. A mild disappointment, but even a 557 on the platform would be ok.

Comp deadlift: 535, 555 (reds, but locked out), 562 (fail)

[CharlesSwann]

Hope you're doing well, especially if you've got IPL Championship coming up still.

[PhDPepper1111]

Hope you're doing well, especially if you've got IPL Championship coming up still.

Hey Brother!
Yes, I've started a new program/coach and I'm tracking all my workouts on the spreadsheet he's given me.... afraid I've somewhat dropped BB.com for now.
I am two weeks out from IPLs and still looking good! There are a couple of guys competing this year that can definitely give me a run for my money, but if all goes well I should have 3 WRs in a couple weeks!
I hit PRs last block about a month ago - I'll update my sig here and then I'll at least hop back on to do a comp report.

Hope all is well with you!!

[CharlesSwann]

Hey Brother!
Yes, I've started a new program/coach and I'm tracking all my workouts on the spreadsheet he's given me.... afraid I've somewhat dropped BB.com for now.
I am two weeks out from IPLs and still looking good! There are a couple of guys competing this year that can definitely give me a run for my money, but if all goes well I should have 3 WRs in a couple weeks!
I hit PRs last block about a month ago - I'll update my sig here and then I'll at least hop back on to do a comp report.

Hope all is well with you!!

Honestly sounds great. Was a bit worried you got discouraged or something. Should've known better, haha!

Looking forward to the update. Things have been looking really good leading up.

[PhDPepper1111]

Honestly sounds great. Was a bit worried you got discouraged or something. Should've known better, haha!

Looking forward to the update. Things have been looking really good leading up.

Haha, thanks Charles!
I appreciate the check in.
Looking forward to the meet (just got my flight info yesterday) and some fun competition!