Week 1, Day 6, All RPE 7-8 except Spoto press which is at RPE 6
Spoto Press, 1 x 3, 195
Spoto Press, 2 x 3, 95% of Set 1, 185
DB Pendlay Rows, 3 x 10 - 15, 70 x 12
Lat Prayers, 3 x 10 - 15, 47.5 x 15
DB Curls, 3 x 10 - 15, 30 x 12
Lateral Raises, 3 x 10 - 15, 20 x 12
Really solid session, everything really dialed in. Spoto presses feeling starting 10 lbs heavier than the last block!
Also had my second day of boot camp at the new gym yesterday. Got some really helpful feedback on vertical press/pulls. I also seemed to gel better with the coach I was assigned this time. Perhaps him telling me I have massive traps had something to do with that.
Bench - 1 x 3, 215 x 3
Bench - 3 x 3, 93% of Set 1 - 200 x 3
DB Shoulder Press - 3 x 10-15, 40 x 13
Weighted Dips - 1 x 4, BW + 55 (248 lbs total weight)
Weighted Dips - 3 x 7-12, BW + 35 (228
lbs total weight)
DB Lateral Raises - 3 x 10-15, 22.5 x 15
Still trying to figure out the best unrack/initial setup at the new gym, but once I get going bench is absolutely fine. Just feeling way more stable and controlled throughout. 225 x 3 is feeling realistic by the end of the block
Need to keep working on ROM with dips and just going deeper than I think I need to go
Week 2, Day 2, RPE 7.5 primary movements, 8 - 9, accessories, except safety bar squats which are at 5 and 6
DL - 1 x 3, 385 x 3
DL - 3 x 4, 90% of Set 1, 355
Safety Bar Squat - 1 x 7, 185
Safety Bar Squat - 1 x 7, 195
Belt Squat / Leg Press - 3 x 10, 325
Leg Curls - 3 x 10 - 15, 110 x 15
Calf Raises - 3 x 10 - 15, 215 x 15
DLs feeling good as usual
Safety bar squats feeling more ‘normal’ need to be really good about my bracing here and focusing on knees forward
Lat Prayers - 3 x 10 - 15, 50 x 15
Lat Pull-down - 3 x 10 - 15, 105 x 15
Cable Row - 3 x 10 - 15, 140 x 15
DB Upright Rows - 3 x 10 - 15, 45 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 100 x 15
Spider Curls - 3 x 10 - 15, 70 x 14
Bench - 1 x 7, 185
Bench - 3 x 7, 93% of Set 1, 175
Machine Chest Press - 3 x 10 - 15, 225 x 12
DB Skullcrushers - 3 x 10 - 15, 25 x 10
Hammer Curls - 3 x 10 - 15, 30 x 12
Lateral Raises - 3 x 10 - 15, 22.5 x 15
Overshot RPE on bench a little but that’s because I had super exaggerated pauses(like more than a second) at the bottom since I’m trying to train myself to not rush at the heavier weights. Really happy with the control and quality of movement
Upper body felt super swole by the end of the session
Week 2, Day 5, RPE 8 - 8.5, except for single rep squat at RPE 6.5
Squat - 1 x 1, 350
Squat - 95% of Set 1, 330
Squat - 3 x 4, 285
Deficit DL - 1 x 4, 345
SDL - 2 x 7, 295
Leg Extensions - 3 x 10 - 15, 85 x 15
Standing Calf Raises - 3 x 15 - 20, 235 x 15
Squats just sucked at the new gym. Everything felt so much harder, especially going for depth. I wanted to call it quits so many times, but didn’t. Eventually, I realized that I just needed to drop the bar lower on my back, and for the most part the problem was solved!
Everything else was fine and I’m glad I was able to push through and finish the session strong.
Week 2, Day 6, All RPE 8 - 9, except Pin press which is at RPE 6.5 - 7
Pin Press, 1 x 3, 205
Pin Press, 2 x 3, 95% of Set 1, 195
DB Pendlay Rows, 3 x 10 - 15, 70 x 14
Lat Prayers, 3 x 10 - 15, 50 x 15
DB Curls, 3 x 10 - 15, 30 x 14
Lateral Raises, 3 x 10 - 15, 22.5 x 15
Switched from Spoto press to pin press since the new gym’s benches are set up so I can do pin presses now
I noticed that my left arm sometimes goes down a little earlier/faster than the right side, so something to keep an eye on. I’m sure I do it on conventional bench too, but it’s just obvious when you can hear the contact with the pins coming in two pieces.
Rows feeling really solid. I’m glad I went for higher reps vs. adding weight as these are really controlled and full ROM. At 75, I might introduce a a little more body English than is ideal.
Bench - 1 x 3, 220 x 3
Bench - 3 x 3, 93% of Set 1 - 205 x 3
DB Shoulder Press - 3 x 10-15, 45 x 10
Weighted Dips - 1 x 4, BW + 60 (252 lbs total weight)
Weighted Dips - 3 x 7-12, BW + 40 (232 lbs total weight)
DB Lateral Raises - 3 x 10-15, 25 x 12
I’m still figuring out my setup at the new gym. I haven’t quite determined the optimal position for unracking and sometimes my arms are a little too forward as I go to unrack. Once I solve this issue, all will be good.
My coach was right about me needing to be more conservative with my weight selections earlier on in a block, but it’s so hard to resist 225x3 being so temptingly close. I’ll change this going forward though.
These fat grip dip bars make going for depth a bit more challenging.
Week 3 Day 2, RPE 8 primary movements, 8 - 9, accessories, except safety bar squats which are at 6 and 7
DL - 1 x 3, 400 x 3
DL - 3 x 4, 90% of Set 1, 365
Safety Bar Squat - 1 x 7, 205
Safety Bar Squat - 1 x 7, 215
Belt Squat / Leg Press - 3 x 10, 335
Leg Curls - 3 x 10 - 15, 90 x 15
Calf Raises - 3 x 10 - 15, 225 x 15
First time in the 400s for a triple on DL! Love how absurdly jacked the camera angle makes me look to.
Lockout didn’t feel as strong as normal, but it looked fine in video
I’m pretty sure the safety bars at the new gym are lighter than at my old gym, but I’ll have to verify that with somebody.
Leg curl machine at new gym has way more resistance compared to the old one, which is why weight dropped here
Lat Prayers - 3 x 10 - 15, 52.5 x 15
Lat Pull-down - 3 x 10 - 15, 107.5 x 15
Cable Row - 3 x 10 - 15, 142.5 x 15
DB Upright Rows - 3 x 10 - 15, 50 x 12
Machine Rear Delt Fly - 3 x 10 - 15, 105 x 15
Spider Curls - 3 x 10 - 15, 70 x 15
Bench - 1 x 7, 195
Bench - 3 x 7, 93% of Set 1, 185
Machine Chest Press - 3 x 10 - 15, 245 x 10
DB Skullcrushers - 3 x 10 - 15, 25 x 12
Hammer Curls - 3 x 10 - 15, 30 x 14
Lateral Raises - 3 x 10 - 15, 25 x 12
Bench moved really well and I think I can likely hit 200 x 7 next week which would be a huge PR.
Accessories solid too. Really happy with the post session chest and tris pump!
Week 3, Day 5 RPE 8.5 - 9, except for single rep squat at RPE 8
Squat - 1 x 1, 355
Squat - 95% of Set 1, 335
Squat - 3 x 4, 290
Deficit DL - 1 x 4, 355
SDL - 2 x 7, 305
Leg Extensions - 3 x 10 - 15, 90 x 15
Standing Calf Raises - 3 x 15 - 20, 245 x 15
Squats are feeling much more normal. I’ve also lowered the bar position on my back and after some initial adjustments, it seems to be working
Funny how I never consciously tried to unrack with the bar higher on my back in the 300s, it just happened. Glad the adjustment to do a high bar-low bar hybrid seems to be working though!
Week 3, Day 6, All RPE 8 - 9, except Pin press which is at RPE 7-8
Pin Press, 1 x 3, 210
Pin Press, 2 x 3, 95% of Set 1, 205
DB Pendlay Rows, 3 x 10 - 15, 70 x 15
Lat Prayers, 3 x 10 - 15, 52.5 x 15
DB Curls, 3 x 10 - 15, 30 x 15
Lateral Raises, 3 x 10 - 15, 25 x 15
Really cleaned up the uneven touch compared to last week
Delts are starting to really pop a bit more which is nice
Week 3 Day 6, All RPE 8 - 9, except Pin press which is at RPE 7 - 8
Pin Press, 1 x 3, 210
Pin Press, 2 x 3, 95% of Set 1, 200
DB Pendlay Rows, 3 x 10 - 15, 70 x 15
Lat Prayers, 3 x 10 - 15, 60 x 15
DB Curls, 3 x 10 - 15, 30 x 15
Lateral Raises, 3 x 10 - 15, 25 x 15
Much better keeping things even on pin press this week
Also continuing to work on my setup. Unracking is maybe around 90% of the way there. Learning to think about this more like how I would approach a push-up and this seems to help keep my wrists from falling back as much
Bench - 1 x 3, 225 x 3
Bench - 3 x 3, 93% of Set 1 - 210 x 3
DB Shoulder Press - 3 x 10-15, 45 x 12
Weighted Dips - 1 x 4, BW + 65 (258 lbs total weight)
Weighted Dips - 3 x 7-12, BW + 40 (238 lbs total weight)
DB Lateral Raises - 3 x 10-15, 25 x 15
225 for a triple finally unlocked! I’m feeling really good about hitting at least 225 x 5 by the end of the year! It wasn’t my greatest benching technically by any means, but I know where I went wrong. I got a little extra motivation from somebody walking into the gym as I was going for the third rep, so I really didn’t want to miss!
Week 4, Day 2, RPE 8.5 - 9, primary movements, 9 - 10 accessories, except safety bar squats which are at 7 and 8
DL - 1 x 3, 410 x 3
DL - 3 x 4, 90% of Set 1, 375
Safety Bar Squat - 1 x 7, 215
Safety Bar Squat - 1 x 7, 225
Belt Squat / Leg Press - 3 x 10, 345
Leg Curls - 3 x 10 - 15, 95 x 15
Calf Raises - 3 x 10 - 15, 235 x 15
I’ve really figured out how to wedge and drive with my heels and am getting such a good pop off the floor. Definitely room to grow on DLs and I think I have a great shot at hitting my YE goal.
Lat Prayers - 3 x 10 - 15, 55 x 15
Lat Pull-down - 3 x 10 - 15, 120 x 12
Cable Row - 3 x 10 - 15, 145 x 15
DB Upright Rows - 3 x 10 - 15, 50 x 14
Machine Rear Delt Fly - 3 x 10 - 15, 110 x 15
Spider Curls - 3 x 10 - 15, 75 x 15
Now to just keep getting bigger and better!
