Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Wednesday, Oct 6 bench day.
Yeppity Yep! "heavy" double felt easy! I'm really liking my setup and the weight feels good with no discomfort in my shoulders.

Comp bench (significant pause): 2x285, 2x285, 2x297
Bench hold: 397 (10 sec), 413 (10 sec)
Bench backdowns: 15x205, 5x205 w/ tempo (4down/2pause)
BB OHP: 4x90, 4x135
Face pulls: 3x12 black band
Tricep press downs: 3x12 black band

[PhDPepper1111]

Thursday, Oct 7 deadlift day

heavy doubles! First set at 497 was smoooth. Second at 501.5 I lost my core tightness and let out the slack. Was a much harder slog. Please overall though.


Comp Deads: 2@497, 2@501.5
deadlift backdowns, 3x4 @ 405
pullups: 3x7
side planks: 1 min/side

[PhDPepper1111]

Monday, Oct 11 heavy squat day.
went for 475 for a couple singles... weight actually felt like it moved real well and I was happy with it. Looking at the recording it looks like I didn't quite hit depth which was frustrating. Gotta work on sinking them all the way.

Comp squat: 435, 475, 475
SSB squat, 4 sec down, 2 sec pause: 375, 375
split squats: 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, Oct 13 bench day.
Finally a new bench*mark! Did doubles over 300 for the first time since fracturing my back in 2007. VERY happy with recent progress! Form feels like it's coming together.

Comp bench: 2x308, 2x308
Bench w/ 2 sec pause: 3x2 @ 285
Bench backdowns: 2x10 @ 225
tricep press downs: 100 total green band
bicep curls: 100 total @ 45 (power bar)
pull ups: 3x8

[PhDPepper1111]

Thursday, Oct 7 deadlift day

OH HELL YEAH!!! goal was heavy singles today so I approached it like the deadlift part of meet day with warmups etc. Did my last 'warmup' at 440, then my 'first' single at 485. Felt real good, went to 512, which moved very fast, so went for a PR at 529 and got it! Feeling good for the meet in a few weeks.


Comp Deads: 440, 485, 512, 529
deadlift backdowns, 3x4 @ 385
Kang squats: 3x8 @ 155
front/side planks: 1 min/side

[PhDPepper1111]

Monday, Oct 18 heavy squat day.
Progressed to 485 yesterday - pretty excited to get the weight and I'm pretty sure my depth was good to. Tweaked feet to point out a little more with heels in a little more, forcing my knees out just a little bit. Feels good.

Comp squat: 405, 450, 485
SSB squat, 4 sec down, 2 sec pause: 3x2 @ 375
split squats: 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, Oct 20 bench day.
PR attempts! Hit a new PR at 319, then did a touch and go at 325. Sweet!

Comp bench: 285, 297, 307, 319, 325 (touch and go)
Paused Bench (2 sec): 2x2@285
tricep ext: 50 (black band)
bicep curls (barbell): 50 @ 45
pull ups: 4x6

[PhDPepper1111]

Wednesday, Oct 21 deadlift day.
PR city! Did two HUGE PRs in one day! Feeling the leverage and doing better with slack pull.

Comp deads: 386, 420, 468, 501, 535, 545
Dead backdowns: 405, 405, 405
Kang squats: 3x3 @ 155
side planks: 1 min/side

[PhDPepper1111]

Monday, Oct 26 heavy squat day. Last week of meet prep!
Progressed to a new PR yesterday - depth felt good! Keeping the slight stance tweak to point my toes out more and force the knees a bit wider. Focusing on sitting down instead of back. Balance feels better and I think my quads are activating better. I will certainly be very happy if I can hit all these lifts in the comp in less than two weeks.

Comp squat: 386, 420, 457, 490, 501
Tempo squat, 4 sec down, 2 sec pause: 3x4 @ 375
split squats: 3x8
situps: 2x30

[PhDPepper1111]

Wednesday, Oct 27 bench day.
Final bench before IPL worlds. Went for the 325 again since I was only able to touch and go. First attempt came back up but might have been red-lighted for a pause/dip at the halfway point, so I attempted again and got it!


Comp bench: 268, 297, 325, 325
Bench hold: 397 (10 sec), 397 (10 sec)
Bench backdowns: 4 @ 275, 2x4 @ 265 w/ tempo (4down/2pause)
pullups: 3x8

[PhDPepper1111]

Thursday, Oct 28 deadlift day

Final real lifting day before Worlds! (will do openers only on Monday)
Coach wanted me to send it for my last DL day, so tried 557 which just barely cleared the floor. Tried 550 which came very close!


Comp Deads: 386, 420, 486, 512, 557 (fail), 550 (close, but no cigar)
deadlift backdowns, 3x4 @ 397
kang squats: 3x4 @155
bicep curls: 3x20

[PhDPepper1111]

Monday, Nov 1 MEET PREP DAY!
Last workout before heading to IPL tested worlds. I just warmed up and did my openers, which went plenty smooth.
Doing my best to keep all my lessons learned from the last meet and perform as well as I can this time around. Excited and looking forward to it!
Openers felt really easy, which is exciting because my opener total is almost identical to my meet PRs from Feb.

Comp Squat: 386, 405, 440, 463
Comp Bench: 220, 263, 297
Comp Deads: 374, 440, 485, 512

[CharlesSwann]

Good luck!

[PhDPepper1111]

Good luck!

Thanks Charles! Sorry I missed this before I left :P - went well overall and very happy with my experience!

[PhDPepper1111]

Monday, Nov 16 squat day. Starting the next cycle!
higher reps - so this is my chance to tweak my stance a bit to work on depth. Went wider and keeping working on sitting down more rather than back. Overall felt good/smooth.

squat: 3x8 @ 342
split squats:4x6
SSB (actually, just backdown regular squats): 3x4 @ 264
triceps black band: 50
biceps barbell curl: 50 @ 45

[PhDPepper1111]

Wednesday, Nov 18 bench day.
Back to higher volume, still feeling the DOMS from Monday's volume squat day! Was feeling pretty crappy all day (my family all have some kind of non-covid bug); but pushed through and felt good by the end of the day.


Comp bench: 8 @ 264, 2x8 @ 242
Close grip bench: 4x4 @ 202
Bench hold: 374 (10 sec),
pullups: 4x8
tricep press downs: 3x8 black band

[PhDPepper1111]

Thursday, Nov 19 deadlift day

Feeling pretty sick. Pushed through my first group of working sets, will have to do the rest this weekend. Still did enough to generate muscle soreness I think


Comp Deads: 4@297, 2x4@315, 3x8@375 No straps! :P

[PhDPepper1111]

Monday, Nov 23 squat day.
Hypertrophy work and wow it killed me! Long pause squats, then 1 1/4 squats oof! Keeping my focus on depth/width/sinking down not back and feeling pretty good about it.

Comp squat, LONG pause: 3x5 @ 342
1 1/4 squats: 3x6 @ 308
RDLS: 3x8 @ 155
pullups 3x8
situps: 3x20

[PhDPepper1111]

Tuesday, Nov 23 bench day.
Lots of volume and tempo bench which my coach loves. I think I went a bit heavy on my early working sets and had to drop some weight on each, but at least I did push myself!

Tempo bench: 4x4 @ 253
Bench hold: 380; unrack and hold for 5 sec x 2
Wide grip bench: 3x8 @ 205
DB OHP single hands: 2x10 @ 30
Tricep press downs: 3x20 black band
Bicep BB curls: 2x20 @ 45

[PhDPepper1111]

Monday, Dec 13 squat day.
My wife and daughter had covid, so since my last post here I was focused on taking care of them, but I did squeeze in 4 workouts I think? They are doing better, so back to work yesterday and back on track with my schedule. Yesterday was squat day and keeping on working on opening my hips and external femur rotation. Feeling good. I think depth is a no doubter if I can keep it up.

Comp squats: 2x8 @ 265, 1x8 @ 374
Pause squats: 2x6 @ 265, 1x8 @ 374
Reverse lunges: 3x8
hanging leg raises: 20/15/8

[PhDPepper1111]

Wednesday, 16 December bench day.
not a great day for energy, but got it done regardless! Form felt ok, feet feeling better tucked in a little closer which is interesting since I'm going ever wider on my squat and deadlift. We'll see how it goes.

Decline pushups: 3x8
Comp bench (significant pause): 2x8 @ 175, 4 @ 264, 5 @ 245
Bench hold/unracks: 4x413
JM press: 2x8 @ 95, 8 @ 135
Bench backdowns: 4x15 @ 135
DB flys: 3x8 @ 30
single arm DB OH press: 3x8 @ 30

[PhDPepper1111]

Thursday, 17 December deadlift day

I seem to be alternating good days and rough days lately
Yesterday felt good.
Hit a triple at 475 with a deficit that felt easy.
one leg RDLs, not my favorite :P

BB front squats: 2x4 @ 155
Deficit Deads: 2x3 @ 264, 3@475
plate OH squat: 3x15 @ 55
single leg RDL: 4x10

[PhDPepper1111]

Sunday, 19 December bench/accessory day.
I coach several teenagers on Sunday, but also squeezing in a little work.

narrow grip bench: 2x7 @ 245
wide grip spoto: 4 @ 265, 5 @ 245
light squat form work
meadow rows: 3x8 @ 55
chin ups: 3x10
plank: 2 min

[PhDPepper1111]

Monday, Dec 21 heavy squat day.
heavy doubles: liking the wider more open stance and I think depth is good - gotta keep at it. Tending to shoot the hips out a bit which tips me forward on the second rep so I gotta work on staying under it and more upright rather than letting the hips shoot out. Otherwise the day felt good!

Comp squat: 3x2 @ 455
Backdown squat: 4@418
Heavy hold: 617 10 sec
RDL: 3x8 @ 205
situps: 3x20
hip thrusts: 3x8

[PhDPepper1111]

Wednesday, 22 December heavy bench day.
Finally a good bench day! Feeling that progress continue is just awesome! Leg drive was working well last night.

Board presses: 3x2 @ 297
Comp bench: 4 @ 265, 4 @ 275
Barbell rows: 3x10 @ 205
paused face pulls: 3x15 (green band)
pull ups: 3x8

[PhDPepper1111]

Thursday, Dec 23 deadlift day

heavy doubles! Crushed it with three doubles at 507 which was a PR x 3! Weight moved very well. Looked back to see me attempting a 475 single a year ago that stapled me to the floor.

front squat: 2x2 @ 225
Comp Deads: 3x2 @ 507
snatch grip deadlift: 2x7 @ 264
side planks: 1 min/side
single leg glute bridge holds.

[PhDPepper1111]

Sunday, 26 December bench/accessory day.
light in general but did a few heavy sets

heavy spoto: 3x2 @ 297
heavy bench unracks: @418
tricep ext: black band 3x15
pullups: 3x8
plank: 1 min/front/side/side

[PhDPepper1111]

Monday, Dec 27 light squat day.
sandwiching two heavy weeks around a light one: as always I chomp at the bit during a light week but I'll be ok. focused on form for my light work and then indulged in a heavy hold because I wanted to lol.

Comp squat: 4x1 @ 407
tempo (4down/2pause) squats: 3x3 @ 264
Heavy hold: 683 10 sec
split squats: 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, 29 December light bench day.

paused presses: 4x1 @ 307
paused face pulls: 3x15 (green band)
tricep ext: 3x15 (green band)
DB flys: 3x8 @ 30

[PhDPepper1111]

Friday, Jan 1 deadlift day

First workout of the year!

snatch grip deads: 2x8 @ 264
pullups: 3x8
pullup deadhang: 3x30 sec
paused facepulls: 3x15 green band