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