Had to look up the spoto press. Lot of volume.
Argh, I’ve been busy at work again and falling behind in posting my sessions. I’ll try to get caught up now
Week 2 Day 2
Bench press 245x6; 225x6x6
High bar squat 260x4x5
RDLs 330x5x4 RPE 7.5
Good mornings 175x3x12 RPE 7.5
Single-arm pulldowns 60x2x15 RPE 7.5
High cable curls 60x2x15 RPE 7.5
Pressdowns 60x2x15 RPE 7.5
Face pulls 60x2x15 RPE 7
Week 2 Day 3
Deadlift 435x5; 390x6x5
Spoto press 205x6x6
High bar squat 255x5x6
Bench press 215x4x5
Hammer curls 32.5x2x15 RPE 7.5
Triceps kickbacks 30x2x15 RPE 7
DB lateral raises 25x2x12 RPE 7
Staggered stance RDLs 155x2x12 RPE 7
Lunges 45x2x12 RPE 7
Abs
Week 3 Day 1
Squat (no belt) 335x6 RPE 9; 300x5x6
Floor press 225x5x5
Paused DLs 395x5x4
Feet up bench 200x3x10 RPE 8
Chinups BW+10 2x12 RPE 8
Leg extensions 55x2x15 RPE 8
Leg curls 55x2x15 RPE 8
Abs
All caught up now. This session made me sore - most sore I’ve been in weeks. Not “Someone call 9-11, I sat on the toilet and can’t get back up” sore, but still bad enough.
1 Like
Week 3 Day 2
Bench press 255x6 RPE 9.5 225x6x6
High bar squat 275x4x5
RDLs 355x4x4 RPE 7
Good mornings 185x3x12 RPE 8
Single-arm pulldowns 65x2x15 RPE 8
High cable curls 65x2x12 RPE 8
Pushdowns 65x2x12 RPE 8
Face pulls 65x2x15 RPE 8
Abs
I haven’t done a RPE 10 on a 6-rep bench in a long time and that last rep was one of the grindier ones I can remember, which was weird because the first five were pretty snappy.
Week 3 Day 3
Deadlift (no belt) 455x5 RPE 10; 395x6x5
Spoto press 215x6x6
High bar squat 275x5x6
Bench press 225x4x5
Hammer curls 35x2x12 RPE 8
Tricep kickbacks 35x2x15 RPE 8
Shew, another grueling one. Thank goodness it’s deload time next week. Was really wanting to hang it up after the second or third back off set of DLs, but kept on going. I will be putting the belt on from now on for heavy DL work and I might even try a variation on Fridays, like reverse band or something on the next strength phase.
4 Likes
Nice
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Deload week
This came at a good time. Lower back was certainly trending toward some serious fatigue, especially after last week.
Back to regular logging next week.
Week 1 Day 1
Squat (still no belt) 300x4; 275x7x4
CG floor press 205x6x3
Paused DLs 365x7x2
Feet up bench 185x4x8 RPE 6
Chinups BWx2x15 RPE 6
Leg extensions 50x2x15 RPE 7
Leg curls 50x2x15 RPE 7
Abs
First day of new cycle. Lot of squat sets, but they were fairly light. Kept rest periods down to ~2 minutes to up the degree of difficulty a little.
Week 1 Day 2
Bench press 235x4; 215x7x4
High bar squat 245x5x3
Deadlift 345x6x2
Good mornings 175x4x10 RPE 6
One arm pulldowns 60x2x12 RPE 6
Hammer curls 30x2x12 RPE 6
One arm pushdowns 30x2x12 RPE 6
Front raises 20x2x12 RPE 6
Abs
Pretty easy day. Not much to say other than…well actually I’ve got nothing to add.
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Week 1 Day 3
Reverse band DLs (light band) 425x3; 395x7x3
Spoto press 205x7x4
High bar squat 245x6x4
Bench press 215x5x3
DB curls 30x2x12 RPE 6
Neutral grip pushups 2x12 RPE 6
KB front raise 35x2x12 RPE 6
Pull throughs 55x2x12 RPE 6
Lunges
Abs
Another week down in the books. Nice segue into heavier weights over the next few weeks.
Week 2 Day 1
Squat 320x4; 295x6x4
CG floor press 215x6x3
Paused DLs 385x7x2
Feet-up bench 195x4x8 RPE 7
Chin-ups BW+10 2x12 RPE 7
Leg extensions 60x2x12 RPE 7
Leg curls 60x2x12 RPE 7
Abs
No problem at all with squats today. Form felt on point and the bar moved with a fair amount of speed on the top set and all the back-offs. Nothing eventful afterward.
Week 2 Day 2
Bench press 245x4; 225x7x4
High-bar squat 260x5x3
DLs 365x5x2
Good mornings 185x4x10 RPE 7
Single-arm pulldowns 65x2x12 RPE 7
Hammer curls 35x2x12 RPE 7
Cable pushdowns 60x2x12 RPE 7
Face pulls 65x2x12 RPE 7
Abs
Another solid day. Right knee was a little click-y at first on the high-bar stuff, but ended up fine by the second set.
1 Like
Consistently good workouts here.
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Week 2 Day 3
Reverse band DLs 445x3; 405x7x3
Spoto presses 215x6x4
High bar squats 260x6x4
Paused bench press 225x5x3
DB curls 37.5x2x12 RPE 7
NG Pushups 25x2x12 RPE 7
Front raises 45x2x12 RPE 7
Pull-throughs 65x2x12 RPE 7
Lunges
Abs
1 Like
Week 3 Day 1
Squat (no belt) 340x4; 305x6x4
CG floor press 225x5x3
Paused DLs 405x6x2
Feet-up bench 205x4x8 RPE 7.5
Chin-ups BW+15x2x12 RPE 7
Leg extensions 70x2x12 RPE 7
Leg curls 70x2x12 RPE 7
Abs
Today’s session provided a nice pressure valve release from current stress levels. Bar moved really well on squats and all the acc/supp work was good, too.
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Week 3 Day 2
Bench press 255x4; 230x7x4
High-bar squat 275x5x3
Deadlift 385x5x2
Good mornings 195x4x10 RPE 7
Single-arm pulldowns 70x2x12 RPE 7
Hammer curls 45x2x12 RPE 7.5
Cable pushdowns 65x2x12 RPE 7
KB Front raises 45x2x12 RPE 7
Abs
Went in. Lifted weights and put them down. Not bad.
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Week 3 Day 3
Reverse Band DLs 465x3; 425x7x3
Spoto presses 225x6x4
High-bar squats 275x6x4
Paused bench press 235x5x3
DB curls 45x2x12 RPE 7.5
NG pushups dbl mini x2x12 RPE 7
Face pulls 75x2x12 RPE 7
Abs
Good day. Not for the lifting though. Dad was released from being hospitalized with covid. It was touch and go there last weekend and hospitals in his part of the state are absolutely swamped with covid patients.
Week 4 Day 1
Squat (no belt) 365x4 RPE 9; 320x6x4
CG floor press 235x5x3
Paused DLs 425x6x2
Feet-up bench 215x4x8 RPE 8
Chinups BW+20x2x12 RPE 8
Leg extensions 80x2x12 RPE 8
Leg curls 75x2x12 RPE 8
Abs
Figured I’d give 365 a shot as my top set of 4. First 3 reps moved pretty well, out of groove slightly on 4th but still rated it as a 9 because I could have gutted out another rep. This is probably a rep PR for me without a belt, but I’m not sure. Back-off sets were a little rough there by the end and the paused DLs (also sans belt) really kicked my ass.
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