More deload
Spoto presses 235x3x5
Deadlift 365x3x5
BB Hip thrusts 185x2x8
Band leg curls light x3x10
Not much to say. It was a long day with a conference and then travel back from the event. Thank goodness it was a deload.
Deload day 3
Bench press 225x4x5
Low Bar Squat B 265x2x5
Military press 125x5
SSB Squat 245x5
Band face pulls average x3x15
Overhead band extensions average x3x10
Working in the belt on squat during deload just to try and get the knack of using it again. Also was deliberate with setup and reps so I could focus on bracing and breathing but not have to worry about the weight. Felt good for the most part and I think all 10 reps looked the same on replay.
9 weeks, Day 1
Low Bar Squat A (belt) 300x3; 280x5x3
Incline Bench 205x4x3 RPE 7
Snatch-grip DLs 305x3x10 RPE 8
Pullups (legs straight ahead) BWx3x10 RPE 8
DB concentration curls 30x3x8 RPE 8
Band pushdowns average x3x10 RPE 8
I know it’s only 300 for a triple, but this is the best my squat has felt in several months. All the reps had great pop and form was consistent. My knees were a little cranky today, though I chalk that up to doing a lot of walking the past couple of weeks in shoes that aren’t made for it. Never really was a huge fan of the incline, but think it (along with the military press) is helping with shoulder strength. Can’t say enough about doing pull-ups with legs fully extended forward. Great pump for back and front.
300 or not that was a good workout.
My abs have not been this sore for a looooooonnnnnnng time. Those pullups were more brutal than I thought they’d be.
9 weeks, Day 2
Spoto presses 255x5x3 RPE 7
Deadlifts (w/ belt) 405x3; 385x6x3
BB Hip thrusts 225x5x8 RPE 8
Band leg curls light x3x10 RPE 8
My sore abs hindered me a bit this evening, but actually affected me more during the Spoto presses than the DLs. Nearly a year ago when I started lifting this way again, my DL max was a really iffy 405 and now I’m pulling that weight for reps with little trouble.
9 weeks, Day 3
Competition bench press 245x3; 235x6x3
Low bar squat B 290x3x3
Military press 135x5x3 RPE 7.5
SSB squat 275x3x3 RPE 8
Band face pulls average x3x15 RPE 8
One-arm band extensions light x3x10 RPE 8
My fatigue rating on the bench has been a “1” for most of my pressing variations for the past couple of months and I’ve noticed the program is pushing my volume even higher. Still got through the session unscathed. Squats (both regular and SSB) felt solid and bar speed was good, which is out of the ordinary for Friday sessions,
8 weeks, Day 1
Low bar squat A 315x3; 300x5x3
Incline bench 215x4x3 RPE 7
Snatch-grip DLs 315x2x10 RPE 8
Pull-ups BWx2x10 RPE 7
DB concentration curls 32.5x3x8 RPE 8
Band pushdowns average x3x10 RPE 8
Another pretty good day with the squats. I didn’t really notice a big difference between my last w/u set and the set with 315; been a while since 315 felt this easy. I was tempted to bump it up, but I think the program has me slated for a minimum top set weight of 335 next week. Incline bench was a 7 RPE and I probably could have done another 3 or 4 sets before tuckering out. I cut a set of DLs and pull-ups because I was crunched for time.
What program are you running?
I’m still subscribing to the Juggernaut AI program. I’m closing in on my one-year anniversary with it, but there’s enough variation with it that it staves off boredom/staleness.
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8 weeks, day 2
Spoto presses 260x5x3 RPE 7
Deadlift 425x3; 395x5x3
BB hip thrusts 235x3x8 RPE 8
I was in the car for a few hours traveling back from a conference so I wasn’t exactly feeling it when I started lifting. Shook off the cobwebs after the spoto bench warmups, but I only made a 5-lb jump from last week just to be safe. Pop off the floor was good on deadlifts and I could tell the bar moved faster vs the last time I used 425 in a work set.
8 weeks, Day 3
Competition bench 255x3; 240x5x3
Low bar squat B 305x3x3
Military press 140x4x3 RPE 7.5
SSB squat 285x2x3 RPE 8
Band face pulls average x3x15 RPE 8
Band pushdowns average x3x10 RPE 8
Another solid day, though my non-golfer golfer’s elbow was acting up after it was all said and done. Squats continued to feel on point and actually looking forward to Monday when the weight moves up a decent amount.
7 weeks, Day 1
Low bar squat A 335x3; 305x5x3
Incline bench 225x3x3 RPE 7.5
Snatch-grip DLs 325x3x10 RPE 8
DB concentration curls 35x3x8 RPE 8
One-arm overhead extensions light x3x10 RPE 8
Squats went pretty well again. My right knee (the one I tweaked over the summer slipping on the stairs) was a little sore, but not enough to cause any problems - plus it feels fine as I sit here typing this. I haven’t targeted a squat number for the meet in November because it’s all about registering a qualifying total for Nationals, but I think if I can get a clean triple with 355-ish next week @ 9 RPE I’ll be satisfied.
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7 weeks, Day 2
Spoto press 265x5x3 RPE 7.5-ish
Conventional DL 445x3; 405x5x3
BB Hip thrusts 245x3x8 RPE 8
Band leg curls light x3x10 RPE 8
Surprisingly good day under the bar despite operating on just a few hours sleep and doing a morning conference up in Wheeling and coming back home immediately afterward. I called the RPE 7.5-ish only because the last two sets were closer to 8 than 7. I can look back pretty easily at my logs, but I’m pretty sure I did 445 for 3 a couple of months ago and it was much easier this time, though the lockout needs to be tighter. Probably could have even tacked on 2-3 more if I didn’t care about recovery. Save that for next week’s likely RPE 9-10.
Strong pulling.
Thanks. I think I’m getting closer to my previous DL numbers, but time will tell.
7 weeks, Day 3
Competition bench press 265x3; 245x5x3
Low bar squat B 320x3x3
Military press 145x3x3 RPE 8
SSB squat 295x2x3 RPE 8
Band face pulls average x3x15 RPE 8
Band pushdowns average x3x10 RPE 8
Bench continues to feel smooth and I’ll have a chance to see what kind of improvement over the past couple of months in my 3RM. Weights are moving up a bit on the squats and I was thinking I’d end up pooped by the 3rd set, but sticking with the lower end of the range on Monday have really helped with managing the fatigue levels going into Day 3 - especially if I push the deadlifts on Wednesday. Good week overall.
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6 weeks, Day 1
Low bar squat A 355x3 RPE 9; 320x5x3
Incline bench 235x2x3 RPE 8
Snatch-grip DLs 335x3x10 RPE 8
DB concentration curls 37.5x3x8 RPE 8
Overhead band extensions light x3x10 RPE 8
Pull-ups BWx2x10 RPE 8 (did them slow)
Managed to hit the target of an RPE 9 with 355. Could have been an 8 if not for the fact I heard something funny on the radio and lost my air; the 5 sets of 3 with 320 served as good back-off work. Incline bench was tough on my left elbow this week, but I pushed through since it was only two sets and it’s not as if it’s a debilitating pain or anything. Snatch-grip DLs absolutely cooked my upper back on the first set and I loved it so much I did them for two more sets, lol.
6 weeks Day 2
Spoto presses 275x4x3 RPE 8
Deadlift 470x3; RPE 9 425x5x3
BB hip thrusts 255x2x8 RPE 8
Band leg curls light x3x10 RPE 8
Pleased with this one. At first thought I might have been overzealous going w/ 275 on the Spotos, but weight flew up well no problem. I wasn’t sure what weight to work up to on deadlifts; ended up at 470x3 and rather than getting to a full-blown RPE 10, this one was more like a 9.
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6 weeks, Day 3
Competition bench press 285x3 RPE 10; 255x5x3
Low bar squat B 330x3x3
Military press 150x2x3 RPE 8.5
SSB squat 305x2x3 RPE 8
Band face pulls average x3x15 RPE 8
Band pushdowns average x3x10 RPE 8
The triple w/ 285 was definitely an RPE of 10 because I don’t know if I would have been able to finish the 3rd if a feather fell on it. I wish I had gotten video of it. Squats moved pretty well, though I did get a little out of groove during the third set. Left elbow was cranky during the military presses, but the band pushdowns and some post-workout icing calmed it down. I’m scheduled for a deload next week and then kick off the peak phase. Getting closer to the end.