Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Wednesday, May 4 bench day
Went a lot heavier today - actually started too heavy and had to back down a bit . Working on foot placement with raised foot pads.

Comp bench: 3x10 2 135, 3x10 @ 225, 6 @ 275, 6 @ 265, 7 @ 265
Comp bench: 319
Heavy unracks: 3 @ 429

Superset:
pushups: 2x25, 2x15
dips: 4x25
tri ext on flat bench: 4x10 @ 20
bench 4x8 @ 135

[PhDPepper1111]

Thursday, May 6 deadlift day
High reps high reps... NO straps
First working set was conventional which is feeling pretty good. Backdowns were sumo and felt pretty light. 42 total reps at/over 400 feels good.

conventional deads: 3x6 @ 402
sumo deads: 3x8 @ 418

pullups: 4x10
split squats: 4x10

[PhDPepper1111]

Monday, May 10 squat day
High reps - 52 total, got a really good burn on the quads that's for sure!

Comp squat (shoeless/sleeveless): 4x8 @ 385
pause squat (shoeless/sleeveless): 3x6 @ 315

OH plate squats: 4x10 @ 55
split squats: 4x10
box jumps: 4x10

[PhDPepper1111]

Wednesday, May 11 bench day
new rep PR again - starting to put the components together. Focused on leg drive and lat engagement and sets got stronger as I went.

Bench light work: 1x10 @155, 1x10 @ 225
Comp bench: 5x285, 6x285, 2x6 @275

DB flys: 4x10 @ 30
pull up: 4x10

Superset:
tri push downs: 4x25 green band
barbell curls: 4x25 @ 45
Dips: 4x25

[PhDPepper1111]

Thursday, May 12 deadlift day
Lifted at my buddy/coach's house - was fun to workout with a couple other monsters.
Was SO sore, but pushed through. Sumo felt great - my slack pull is really improving. Conventional backdowns felt smooth.

sumo deads: 3x6 @ 425
conventional backdown: 3x8 @ 335

superset:
cable tri press downs: 4x20 @ 100
cable curls: 4x25 @ 60
sissy squats: 4x15 @ 45

[PhDPepper1111]

Monday, May 16 squat day
Continuing high reps. Overall form felt good and I pushed pretty hard.

Comp squat (shoeless): 4x6 @ 402 (407 was my first meet squat)
pause squat (shoeless): 3x8 @ 315

OH plate squats: 4x10 @ 55
split squats: 4x10
box jumps: 4x10

[PhDPepper1111]

Wednesday, May 18 bench day
didn't quite have the energy yesterday but pushed through. Form felt pretty good.

Bench light work: 1x15 @155, 1x10 @ 225
Comp bench: 4x6 @ 285 - well, really 5.5 on my sets - failed on rep#6 the last 3 sets

JM press: 4x10 @ 135
pull up: 4x10

Superset:
tri push downs: 3x25 green band
barbell curls: 3x25 @ 45
Dips: 3x25

[PhDPepper1111]

Friday, May 20 deadlift day
Felt much less tight, able to really dig in my hand grip.
Started with a nice heavy lift, then some good reps.

Competition deads: 455/495/535
Comp deads: 3x6 @ 441
Front squats: 2x10 @225
OH plate squat: 3x10 @ 55
Lat pull down: 3x10 green band
Barbell curls: 4x15 @ 45

[PhDPepper1111]

Sunday, May 22 bench/accessory day
mostly light stuff

Squat grooves: 3x10 @ 225
Bench press: 3x10 @ 225

Superset:
tri push downs: 4x15 black band
DB flys: 4x10 @ 30
lat pull downs: 4x15 black band
plank: 2 min, 1 min

[supramax]

Sunday, May 22 bench/accessory day
mostly light stuff

Squat grooves: 3x10 @ 225
Bench press: 3x10 @ 225

Superset:
tri push downs: 4x15 black band
DB flys: 4x10 @ 30
lat pull downs: 4x15 black band
plank: 2 min, 1 min

I don't bench press, but definitely the squats are light.

Do this plank https://www.t-nation.com/training/th...xercise-period
or even better, do ultra strict renegade rows without the pushup part.

[PhDPepper1111]

I don't bench press, but definitely the squats are light.

Do this plank https://www.t-nation.com/training/th...xercise-period
or even better, do ultra strict renegade rows without the pushup part.

Had to go light, today is my actual squat day
I've done weighted planks but wow some of those one arm planks are brutal! I'll have to try some of them!

[CharlesSwann]

Great job at the meet a few months back, love that comp squat progression, beautiful!

[PhDPepper1111]

Great job at the meet a few months back, love that comp squat progression, beautiful!

Good to see you Brother thanks for the kind words!

[PhDPepper1111]

Monday, May 23 squat day
Rolling in with a good powerlifting sequence with 3x4s... probably a PR at that weight not sure. BUT, it felt great at that weight - I really felt like my stance/form is coming along!

Squat warmups: 135x10, 225x6, 315x4
Comp squat: 3x4 @ 424
narrow squat: 3x15 @ 135

goblet squats: 4x10 @ 30
box jumps: 2x20
situps: 2x30

[supramax]

Had to go light, today is my actual squat day

I was kidding with a friend.

I've done weighted planks but wow some of those one arm planks are brutal! I'll have to try some of them!

I don't think anything is more brutal that 'heavy' ultra strict renegade rows. There isn't an inch of your body that doesn't participate.

[PhDPepper1111]

I was kidding with a friend.



I don't think anything is more brutal that 'heavy' ultra strict renegade rows. There isn't an inch of your body that doesn't participate.

I got that ;P
I'm in. You know me by know - brutal = fun
I did some very short one arm planks monday but my shoulders were a bit sore so I didn't hold them long. I might try for 30 sec holds today.

[PhDPepper1111]

Wednesday, May 25 bench day
Went a little heavier today - form is feeling good and was able to do a rep PR at 295 x4x2! Overall feeling good. Will deload next week.

Comp bench: 15x135, 6x225, 3x267
Comp bench: 2x4 @ 285, 2x4 @ 295

JM press: 3x10 @ 135
DB bench flys: 3x10 @ 30
wide grip pulldowns: 3x10 black band
meadow rows: 3x10 @ 45
bw dips: 30
tri pushdowns: 3x10 black band
shrugs: 3x10 barbell @ 135

[PhDPepper1111]

Thursday, May 26 deadlift day
Low energy day, been a long week.
Warmed up for a big pull. Felt crappy. Got the planned 545 with more effort than I'd like. Still, it was smooth and better than my last 545 which was a hitched lift that got me reds at my last comp in Feb. I then dropped to attempt paused sumos at 440 and just felt like $hit. Dropped to 405 and did conventional paused lifts. That felt better.

Comp (sumo) deads: 10x135, 6x225, 4x315, 2x405, 455, 485, 545
Sumo: 3x440
conventional paused deads: 2x4 @ 402
conventional deads: 2x10 @ 225
front squats: 3x10 @ 135

Had to cook dinner and take care of the kids with my wife out of town
will do more accessories Sunday

[PhDPepper1111]

Sunday, May 29 bench/accessory day
It's my light day

Comp bench: 3x10 @ 225

Superset:
pushups: 4x10
DB curls: 4x10 @ 30
DB wrist/forearm curls: 4x10 @ 15
OH DB raises: 4x10 @ 30

[PhDPepper1111]

Monday, May 30 squat day
Deload week. Interrupted when a buddy showed up from out of town but I was cool with that
Tried on the new Inzer ergo pros - really like em but may need to go down in size.

Comp squats: 3x10 @ 315

[PhDPepper1111]

Wednesday, June 1 bench day
Deload week day 2. Light but high reps. Focused on clean form and body position. Felt pretty good.

Pause bench: 4x10 @ 225

Superset:
DB flys: 4x10 @ 30
lat pulldowns: 4x5 black band
tri pushdowns: 4x15 green band

superset
dips: 4x25 bw
tri pressdowns: 4x15 green band
barbell curls: 4x20 @ 45

[PhDPepper1111]

Thursday, June 3 deadlift day
last deload day
60+ total pulls with lighter weight but it still tears up the hands

Comp (sumo) deads: 3x10 315
conventional deficit deads: 3x10 @ 230
front squats: 3x10 @ 135

Bent over rows: 3x10 155
lat pulldowns: 4x15 black band
BB curls: 4x20
hanging leg raises: 4x15

[PhDPepper1111]

Sunday, June 5 bench/accessory day
It's my light day

Low box squats loooong pause: 3x5 @ 245
Comp bench: 3x8 @ 245

Superset:
pushups: 3x20
pullups: 3x10
plank: 2min, 45 sec, 30 sec

[PhDPepper1111]

Monday, June 6 squat day
I definitely needed the deload week last week. Jumped to higher weights this week and my form felt good with I think a PR for reps/weight, even though my allergies were kicking my butt.

Squat warmups: 135x10, 225x6, 315x4, 405x2
Comp squat: 3x4 @ 435
pause squat: 3x6 @ 315

superset:
goblet squats: 3x10 @ 30
box jumps: 3x15
sprint in place: 30, 30, 90 sec

[PhDPepper1111]

Wednesday, June 8 bench day
Nice to get heavier! Completed a nice PR with 4 reps at 303! First two sets failed at my sticking point on the 4th rep, dug in and got it on the 3rd set
Nice workout overall

Comp bench: 10 @ 135, 6 @ 225, 4 @ 315, 2 @ 367
Comp bench: 3x4 @ 303 (sorta)
floor press: 3x8 @ 225
JM press: 3x8 @ 90

Superset:
BW dips: 4x25
tri pressdowns: 4x15 2 with black, 2 with green band
3x10 pullups
4x25 pushups

[PhDPepper1111]

Thursday, June 9 deadlift day

End of a looong week, not a lot of energy. Coach picked his weights well. my three deficit deads lifts took energy and focus but weren't too heavy. Last set was my best with decent form and slack pull.

sumo deficit deads: 3x6 @ 402
RDLs: 3x10 @ 225
Front squats: 3x10 @ 135
Barbell rows: 3x10 @ 175
lat pull downs: 3x15 black band
pyramid BB curls (10,9,8,,,,37) @ 45

[PhDPepper1111]

Monday, June 14 squat day
Great day - weights moving well, felt light! BIG PR for 5 reps (441)

Squat warmups: 135x10x2, 225x8, 315x4, 385x2
Comp squat: 5 @ 415, 5 @ 429, 5 @ 441
pause squat: 3x6 @ 315

superset:
squats: 2x15 @ 135
pushups: 2x25
barbell curls: 2x15 @ 45

[PhDPepper1111]

Wednesday, June 15 bench day
Tempos take it out of ya! Was a little cocky after last week's quad at 303; only did sets of 4 at 286 but with the tempo didn't quite lock out the 4th rep.

Comp bench: 10 @ 135, 6 @ 225, 2 @ 267
Tempo bench: 4 @ 275, 2x4 @ 286
wide grip bench: 3x7 @ 245
single arm DB OH press: 2x8 @ 30

Superset:
face pulls: 3x15 black band
flys: 3x15 @ 30
curls: 3x20 @ 45

[PhDPepper1111]

Thursday, June 17 deadlift day

Struggle is real. Keep at it. Gotta keep working on my slack pull.

deficit sumo deads: 3x4 452
RDL: 3x6 @ 255
rows: 3x8 225

will have to do another accessory workout this weekend.

[PhDPepper1111]

Monday, June 20 squat day
Stayed at the same weight, up in reps (PR). 441 still moving very well!! Form looks good, smooth, nice depth

Comp squat: 4x4 @ 441
Heavy unrack: 686x5 sec

BW squats: 3x10
pushups: 3x20
BB curls: 3x15 @ 45