Ahhh, makes sense. Stay safe man. Like you said, this thing hits people so differently and is having some lingering effects on people that had mild symptoms.
Week 1 Day 2
Bench press 235x3; 220x8x3
High bar squats 265x4x2
RDLs 275x3x10 RPE 6
Step-ups 45x3x12 RPE 6
DB hammer curls 35x2x12 RPE 6
Band pushdowns average x2x12 RPE 6
Crossovers monster mini x2x12 RPE 6
Weighted situps BW+10x2x12 RPE 6
Pretty hot in the garage today. Not what you’d call a tough day by intensity standards, but the combo of heat and a decent amount of volume made for some high sweat production.
Week 1 Day 3
Deadlift 445x2; 415x6x2
Spoto press 215x6x3
Low bar squat 285x5x3
Reverse band bench press 225x4x2 RPE 6
Band curls mini x2x12 RPE 6
Triceps kickbacks 25x2x12 RPE 6
Face pulls 80x3x12 RPE 6
Pull-throughs 90x2x12 RPE 6
Lunges 2x12
Pallof press 2x12
Tried to start as late as possible because it was, yet again, another hot one in the garage gym. My shirt looked like I took it out of the washer, lol. Still, not a tough day. Pulls were speed work kind of effort and when RPE 10 week rolls around in a couple of weeks I’ll be interested to see what I can manage.
Your “hot one” in West Virginia, or at least the humidity can’t be as bad as here in the deep South.
Chicken Little knows what to what I’m referring.
Yes, I know it’s not AL, GA or MS kind of sticky, super hot, but triple-digit heat indexes suck for deadlifting and squatting regardless. I lived in Fairfax, VA for nearly a decade and it got pretty friggin’ hot and humid there (insert swamp reference lol) and this isn’t that different.
Week 2 Day 1
Squat 340x3; 310x5x3
Military press 130x5x3 RPE 7
Pause DL 405x5x2
2-board press 245x3x4 RPE 6
Underhand grip pulldowns average+mic-mini x3x12 RPE 7
Leg extensions 55x3x12 RPE 7
Leg curls 45x3x12 RPE 7
Abs
Squats were good overall. I probably could have gone heavier than 340 (prescribed weight range was 330-350), but figured next week’s RPE 10 would be the time I can test the waters a little more aggressively. Pause DLs moved fast. I remember as recently as 6 months ago I’d have to get up a bit for 405 - and that was without a pause.
Week 2 Day 2
Bench press 255x3; 235x7x3
High-bar squats 285x4x2
RDLs 295x3x10 RPE 7
Step-ups 55x2x12 RPE 7
Single-arm cable rows 80x3x12 RPE 7
DB hammer curls 40x2x12 RPE 7
Pushdowns average+micro-mini x3x12 RPE 7
Crossovers monster mini+micro x2x12 RPE 7
Weighted situps BW+10 x2x12
Bench felt good today. I’d probably put the top set of 255 at a 7-8, so plenty left in the tank. Back off sets were practically speed work so made an effort to keep rest period down to about 2 minutes. Rest of the session not much to write home about. Deadlifts next up on Friday.
Week 2 Day 3
Deadlift 465x2; 425x5x2
Spoto press 235x6x3
Squat 305x5x3
Reverse band bench 255x4x2 RPE 7
Band curls monster mini x2x12 RPE 7
Triceps Kickbacks 27.5x2x12 RPE 7
Face pulls 95x3x12 RPE 7
Pull throughs 95x2x12 RPE 7
Lungs & ab stuff
Bit of a mixed bag today. Wasn’t on my game with the DLs, but they weren’t hard so I’ll take that as a positive. Bench variations are helping my regular bench as they’re helping get used to having heavier weight in my hands. Good week overall. RPE 10s up next.
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Week 3 Day 1
Squat 365x3 RPE 9; 325x5x3
Military press 140x5x3 RPE 7
Paused DLs 425x5x2
2-board press 255x3x4 RPE 7
Underhand-grip pulldowns average+mini x3x12 RPE 8
Leg extensions 55x3x12 RPE 8
Leg curls 55x2x12 RPE 8
Heaviest squat (excluding the reverse bands) I’ve done in months. First rep had good bar speed and while next two were noticeably slower, they never stuck at any point and no question another rep could have been done. The back-off sets did suck a bit given the steamy garage. Rest of the session went swimmingly and I really gotta say the paused DLs have improved my ability to power through the mid-range and lockout much better than I used to.
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Week 3 Day 2
Bench press 270x3 RPE 9; 240x6x3
High-bar squat 300x3x2
RDLs 315x3x10 RPE 8
Step-ups 80x2x10 RPE 8
Single-arm cable rows 85x3x12 RPE 8
DB hammer curls 45x2x12 RPE 8
Pushdowns 90x2x12 RPE 8
Crossovers 50x2x12 RPE 8
Abs
Bench moved well and I think this is probably my highest straight-weight bench since maybe(?) December. One thing I will say is my right elbow is bugging me some and next week’s deload is well-timed.
You’re getting stronger.
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Week 3 Day 3
Deadlift 515x2 RPE 9.5 (rep PR); 455x5x2
Spoto presses 245x6x3
Squat 315x5x3
Reverse band bench 265x3x2 RPE 7.5
Band curls monster mini x 2x12 RPE 8
Triceps kickbacks 32.5x2x12 RPE 8
Face pulls average+mini x3x12 RPE 8
Pull-throughs light+monster mini x2x12 RPE 8
Lunges + abs
Wasn’t sure how high to go with the bar weight on the deadlift, but I think I picked a good middle ground. Ended up at 515 for a double and although a 3rd rep would probably have resulted in my eyeballs bursting, another 10 pounds or so would have been doable. Very happy with this since it’s the most I’ve ever attempted for a double at any bodyweight (using straight bar weight anyhow). Rest of the session was a slog and I think the deload is coming at a good time.
Wow, great work there.
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It’s deload week so I’m probably not going to post the lifts w/ small-ish weights. The peak starts next week and since I won’t be going to the USPA meet I’ll just do a test day in my garage gym meet of one.
515 is great weight for deads. You’d have probably done really well at USPA meet.
Yeah, I’m kind of bummed about not being able to lift there, but have several things factoring into the decision. I can always give it a go next summer.
LIve to lift another time.
That’s the thought process.
Peak phase
Week 1 Day 1
Squat 355x1; 300x5x3 RPE 7
Spoto press 220x5x3
Reverse band DLs 415x5x2
Underhand grip pulldowns 135x2x12 RPE 7
Leg extensions 55x2x12 RPE 7
Leg curls 55x2x12 RPE 7
V-ups 2x12
Peaking phase starts today, though it’s going to be sorta anti-climactic since it’s going to be an in-house test instead of a meet. Anyhow, squats felt pretty easy today. Focused on setup and bracing for both the single and the back off sets. Kept rest periods moderate at around 2-3 minutes with no ill effects. Decided to go with reverse band DLs as the DL assistance lift and used light bands set at about eye level. Figure it subtracted 30 pounds or so at the bottom and nothing right around knee level. Even without the belt all the sets felt like speed work.
Week 1 Day 2
Bench press 260x1; 225x6x3
Belt squat 130x3x12 RPE 6
Deadlift 305x4x3
Close-grip pulldowns 3x12 RPE 6
Drag curls 2x12 RPE 6
Single-arm pushdowns 2x12 RPE 6
Barbell front raises 2x12 RPE 6
Weighted situps 3x12 RPE 6
Today felt almost too easy, but really not a lot of point to killing yourself during the peak. This is all about honing the skill and making sure you can show improvement. I will say, first time doing drag curls and holy hell my arms were on fire from those. Worthwhile add, imo.