Week 4, Day 4, All RPE 9 - 10
Bench - 1 x 7, 205 x 6, 200 x 7
Bench - 3 x 7, 93% of Set 1, 190
Machine Chest Press - 3 x 10 - 15, 245 x 12
DB Skullcrushers - 3 x 10 - 15, 25 x 14
Hammer Curls - 3 x 10 - 15, 30 x 15
Lateral Raises - 3 x 10 - 15, 25 x 15
Awesome work! Congrats on the PRs.
Week 4, Day 5 RPE 8.5 - 9, except for single rep squat at RPE 8.5
Squat - 1 x 1, 365
Squat - 95% of Set 1, 345
Squat - 3 x 4, 310
Deficit DL - 1 x 4, 365
SDL - 2 x 7, 315
Leg Extensions - 3 x 10 - 15, 9 x 15
Standing Calf Raises - 3 x 15 - 20, 245 x 20
Squats can still be a bit frustrating in the upper 300s, but it’s crazy how much better these have gotten in just the past two weeks
Knees forward is really automatic and not something I need to force consciously as much.
Week 4, Day 6, All RPE 9 - 10, except Pin press which is at RPE 8 - 9
Pin Press, 1 x 3, 215
Pin Press, 2 x 3, 95% of Set 1, 205
DB Pendlay Rows, 3 x 10 - 15, 75 x 15
Lat Prayers, 3 x 10 - 15, 62.5 x 15
DB Curls, 3 x 10 - 15, 35 x 12
Lateral Raises, 3 x 10 - 15, 27.5 x 15
Deload Week, Day 1 at 90% of Week 4
Bench - 1 x 3, 205 x 3
Bench - 3 x 3, 93% of Set 1 - 195 x 3
DB Shoulder Press - 3 x 10-15, 40 x 12
Weighted Dips - 1 x 4, BW + 60 (253 lbs total weight)
Weighted Dips - 3 x 7-12, BW + 35 (233 lbs total weight)
DB Lateral Raises - 3 x 10-15, 22.5 x 15
Even though I’ve been able to do this for quite some time now, it feels so good to have bench still be above 200 on a deload week
Awesome place mentally and having the most fun I ever have had in the gym. Just realizing that working through all the frustrations are like solving a puzzle and make me better. I don’t have to be perfect and it’s made all the difference. I think this is one of those blocks I’ll look back on as something that allows me to really go next level.
Physique update as well. Love seeing the denseness that my look is getting and the way my tris have really blown up. Also, still staying pretty lean despite the overall weight increase ~ 15-20 lbs.
Deload Week, Day 2, 90% of Week 4
DL - 1 x 3, 375 x 3
DL - 3 x 4, 90% of Set 1, 345
Safety Bar Squat - 1 x 7, 205
Safety Bar Squat - 1 x 7, 215
Belt Squat / Leg Press - 3 x 10, 325
Leg Curls - 3 x 10 - 15, 90 x 15
Calf Raises - 3 x 10 - 15, 215 x 15
Need to remember to sit back on my heels just a little bit on DL. That’s the secret to working with the bars at this gym. At my old gym I seemed to do better a little farther forward and over the bar.
Good job really going for depth on the safety bar squats today
Deload Week, Day 3, 90% of Week 4
Lat Prayers - 3 x 10 - 15, 50 x 15
Lat Pull-down - 3 x 10 - 15, 105 x 12
Cable Row - 3 x 10 - 15, 120 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, 65 x 15
Deload Week, Day 4, 90% of Week 4
Bench - 1 x 7, 180
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, 20 x 14
Hammer Curls - 3 x 10 - 15, 25 x 15
Lateral Raises - 3 x 10 - 15, 22.5 x 15
Deload Week, Day 5 90% of Week 4
Squat - 1 x 1, 330
Squat - 95% of Set 1, 315
Squat - 3 x 4, 285
Deficit DL - 1 x 4, 325
SDL - 2 x 7, 285
Leg Extensions - 3 x 10 - 15, 80 x 15
Standing Calf Raises - 3 x 15 - 20, 225 x 20
New block started today…
Week 1, Day 1, RPE 7 - 8
Bench - 1 x 3, 205
Bench - 3 x 5, 90% of Set 1, 190
OHP - 3 x 10, 65
Smith Machine JM Press - 2 x 10 - 15, 60 x 12
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 55
Lateral Raises - 3 x 10 - 15, 20 x 15
Pretty solid session and I did a good job of reigning in my Week 1 numbers so I have plenty of room to grow over the block. Ideally I hit 225 x 4, if not more
OHP numbers are abysmal, but considering I haven’t OHP in forever and it’s coming after heavy bench, it’s not super surprising
Just looking to apply the lessons I’ve learned this year and make it another productive block.
Week 1, Day 2, All RPE 7-8
DL - 1 x 1, 405
DL - 3 x 5, 90% of Set 1, 366
Safety Bar Squat - 1 x 6, 205
Safety Bar Squat - 1 x 6. 215
Hack Squat - 3 x 10, 230
Leg Curls - 3 x 10 - 15, 90 x 15
Calf Raises - 3 x 10 - 15, 225 x 15
I think this might be the first time I started block in the 400s on DL!
Being more aggressive with SBS progressions since it’s not a new exercise any more and feeling pretty comfortable
Week 1, Day 3, All RPE 7 - 8
Lat Prayers - 3 x 10 - 15, 50 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 30% of BW x 12
Machine Row - 3 x 10 - 15, 100 x 15
Smith Machine Upright Rows - 3 x 10 - 75 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 105 x 15
Preacher Curls - 3 x 10 - 15, 40 x 15
Week 1, Day 4, All RPE 7-8
Bench - 1 x 6, 185
Bench - 3 x 7, 93% of Set 1, 175
Machine Chest Flies - 3 x 10 - 15, 100 x 15
Tricep Pushdowns - 3 x 10 - 15, 42.5 x 15
Incline DB Curls - 3 x 10 - 15, 20 x 12
Lateral Raises - 3 x 10 - 15, 20 x 15
Changing my bench grip to be a little more loose/slack and it seems to make things feel better overall, but particularly letting my hands stay internally rotated and thus keeping the bar low in my palm
My accessories mainly changed on this block which feels good. Just really focusing on quality and control in all of them.
Week 1, Day 5, All RPE 6-7
Squat - 1 x 1, 345
Squat - 95% of Set 1, 325
Squat - 3 x 5, 285
Deficit DL - 1 x 3, 345
Deficit DL - 2 x 3, 325
Leg Extensions - 3 x 10 - 15, 75 x 15
Standing Calf Raises - 3 x 15 - 20, 225 x 20
Week 1, Day 6. All RPE 7 - 8. except Pin press which is at RPE 6
Pin Press, 1 x 2, 205
Pin Press, 2 x 3, 95% of Set 1, 195
Seated Cable Row, 3 x 10 - 15, 135 x 15
Lat Prayers, 3 x 10 - 15, 80 x 15
Hammer Curls, 3 x 10 - 15, 30 x 15
Lateral Raises, 3 x 10 - 15, 20 x 15
Week 2, Day 1, RPE 7.5 - 8.5
Bench - 1 x 3, 215
Bench - 3 x 5, 90% of Set 1, 200
OHP - 3 x 10, 70
Smith Machine JM Press - 2 x 10 - 15, 65 x 12
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 60
Lateral Raises - 3 x 10 - 15, 22.5 x 15
Pumped to make the jump from 205 to 215 and still feel like I have room to push things over the next two weeks
OHP feeling way more natural this week
Week 2, Day 2, All RPE 7.5 - 8.5
DL - 1 x 1, 415
DL - 3 x 5, 90% of Set 1, 375
Safety Bar Squat - 1 x 6, 215
Safety Bar Squat - 1 x 6. 225
Hack Squat - 3 x 10, 250
Leg Curls - 3 x 10 - 15, 100 x 15
Calf Raises - 3 x 10 - 15, 235 x 15
I think I overcorrected my DL stance and brought my feet too close in. A little wider and I feel like I’m getting the pop off the floor I want. It’s also possible with recent weight gain my leverages are changing just enough that my technique needs to be tweaked a little too.
Realt focusing on the feel of that forward lean on safety bar squats and carrying that over into my conventional squat, instead of trying to keep my chest too upright.
Week 2, Day 3, All RPE 8 - 9
Lat Prayers - 3 x 10 - 15, 52.5 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 30% of BW x 12
Machine Row - 3 x 10 - 15, 105 x 15
Smith Machine Upright Rows - 3 x 10 - 80 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 110 x 15
Preacher Curls - 3 x 10 - 15, 50 x 10
Not at my usual gym and done out of order in the name of not having to wait to get on equipment. Also, because of this I found myself a little all over the place mentally. However, during sets I was able to get it together.
Great back and arms pump when I was done
Week 2, Day 4, All RPE 7.5 - 8.5
Bench - 1 x 6, 195
Bench - 3 x 7, 93% of Set 1, 185
Machine Chest Flies - 3 x 10 - 15, 105 x 15
Tricep Pushdowns - 3 x 10 - 15, 45 x 15
Incline DB Curls - 3 x 10 - 15, 20 x 14
Lateral Raises - 3 x 10 - 15, 22.5 x 15
Week 2, Day 5, All RPE 7 - 8
Squat - 1 x 1, 355
Squat - 95% of Set 1, 335
Squat - 3 x 5, 295
Deficit DL - 1 x 3, 355
Deficit DL - 2 x 3, 335
Leg Extensions - 3 x 10 - 15, 80 x 15
Standing Calf Raises - 3 x 15 - 20, 235 x 20
Leaning forward a bit more on squats and I feel like I’m getting a little lost on the way down- just limited body awareness. However, coming out of the hole, I have much more power on the way up. I think it’s an adjustment to technique that I just need to get used to.
Everything else is feeling fine.
