Hypertrophy Week 1 Day 2
Deadlift 365x8 RPE 7; 335x6x8
4" block pulls 335x3x8 RPE 7
Band leg curls mmini x3x15 RPE 8
More hypertrophy brutality. Starting off with no belt and the TX power bar on the pulls for some base building. Degree of difficulty rises with each week going forward and concludes with an RPE 10 and 8x8 back-off sets in week 3. 
Hypertrophy Week 1 Day 3
High bar squats B 215x4x10
Belt squats 80x4x10 RPE 7
Seated DB cleans 10x3x15 RPE 8
Overhead rope extensions 80x3x15 RPE 8
Still really light on squats but dayum still getting some burning legs out of them.
Hypertrophy Week 2 Day 1
High Bar squat A 265x10 RPE 8; 240x5x10
5-board press 165x5x6
DB concentration curls 27.5x3x12 RPE 8
Reverse band bench (monster minis) 205x3x6
Pull-ups BWx2x13 RPE 8
Snatch-grip DLs 275x2x15 RPE 8
This was rough, I ain’t gonna lie. If not for the bench rehab stuff to break things up I might be deader than dead lol. I was supposed to do 3 sets on the snatch-grip pulls but it just would have been a puke generator.
Hypertrophy Week 2 Day 2
Reverse band bench 195x15,14,11 (monster minis)
Deadlift 385x8 RPE 8; 350x6x8
Block pulls 350x3x8 RPE 8
Band leg curls 3x15 RPE 8
Had to AMRAP the reverse band bench and I really had no idea what to expect as far as the # of reps were concerned given that I’m not used to reps past 5. Kept the deadlifts unbelted this week, but still got a pretty easy 8 on the top set. The back off sets were rough during the last couple of sets and of course after the box pulls I was toast.
Hypertrophy Week 2 Day 3
5-board press 165x5x5
High bar squat B 255x5x10
Reverse band bench 195x3x5
Belt squats 100x4x10 RPE 7
DB cleans 10x3x15 RPE 8
Band extensions light x3x15 RPE 8
More squat punishment. It was only 255, but crap that’s a lot of reps. Can’t wait for next week. It looks brutal.
Hypertrophy Week 3 Day 1
High bar squats A 295x10 RPE 10; 260x4x10,1x8
4-board press 180x5x5
DB concentration curls 32.5x3x12 RPE 8
Reverse band bench 210x3x5
Pull-ups BWx2x15 RPE 8
This was probably one of the more grueling squat sessions I’ve had in a long time. The top set with 295 was a true 10; the weight didn’t feel heavy at all but I had to tough out reps 9 and 10. Not wearing a belt definitely made a difference and I do think I will wear one on the next hypertrophy phase - assuming the evil ai gives me one. The back-off sets were brutal, too, and the gas tank was pretty much running on empty by the 5th set. First 7 reps were actually OK, but I think I waited too long to get more air and just hit a veritable wall as I finished off #8. Dumb on my part. The squatpocalypse is not over yet unfortunately - more to come on Friday.
Gettin’ swole takes a toll.
Here’s hoping you win the Hyper Trophy.
Hypertrophy phase Week 3 Day 2
Reverse band bench press 210x15,12,11
Conventional DL 405x8 RPE 10 ; 365x7x8
Block pulls 365x4x8 RPE 9
Pec is holding up through the rehab work and I even managed to get the same # of reps as AMRAP sets with the reverse band benches.
Deadlift portion was a different story. It was a battle of willpower to make it through this one. Halfway through the DLs I was really starting to struggle with the lockout on the 8th rep on each set (thank you shitty lockout) so I took a quick break to reset. No belt on the pulls from the floor, but said to hell with it and wore it on the block pulls. Don’t think it mattered much as I’m sure my soul had already left my body.
Hypertrophy phase Week 3 Day 3
4-board press 180x5x5
High-bar squat B 275x10; 255x3x10
Reverse band bench press 210x3x4
Belt squat 125x4x10 RPE 8
Seated DB cleans 10x3x15 RPE 8
One-arm band extensions light x3x15 RPE 8
Ah man, this was brutal. Back was still pretty jacked from Wednesday and after the first set with 275 I knew it would be a bad idea to stick with that weight. Raised the fatigue setting to 5 and it brought me down to 4 sets of 10 down at 255 - still kinda felt like ass but I survived. I can honestly say this is the hardest week of training I’ve ever had and a deload week has never looked so good.
It sounds like the AI will run one just as hard as one will allow. That’s a lotta reps.
It has some guardrails (like the fatigue ratings) built into it to prevent you from overreaching constantly and beating yourself into a pile of goo.
Hypertrophy Week 4 Day 1 (Deload, yay)
High bar squat A 245x3x10
3-board press 195x5x4
DB concentration curls 25x3x12
Reverse band bench press 225x3x5
Pull-ups BWx2x12
Snatch-grip DLs 225x2x15
Man, I needed this. Had a tad lower back soreness lingering, but as I warmed up it seemed to work its way out of my system. Pec is coming along well on the rehab work and bumping the bar weight to 225 on the reverse band didn’t bring out anything noticeable.
Hypertrophy Week 4 Day 2
Reverse band bench 225x12,10,8 (AMRAP sets)
Deadlift 345x4x8
Block pulls 315x2x8
Band leg curls mmini x3x15
Another deload day in the books. I probably left a rep in the tank for each of the AMRAP sets on bench. Pulls had good pop off the floor (even allowing for the low bar weight), so I think I’ve recovered from last week’s gauntlet.
Hypertrophy Week 4 Day 3 (Deload)
3-board bench press 195x5x5
High bar squat B 225x3x10
Reverse band bench press 225x3x3
Belt squat 100x4x10
Seated DB cleans 10x3x15
Band triceps extensions mminix3x15
End of the deload. Guess it’ll be time for the fun stuff to pick back up next week.
Strength Phase W1D1
Low Bar Squat A 285x6; 265x4x6
2-board press 210x5x3
DB concentration curls 35x3x10 RPE 8
Reverse band bench press 240x3x3
Pull-ups BW+10x2x10 RPE 8
Snatch-grip DLs 295x2x12 RPE 7.5
Juggernaut AI took it easy on me with the start of a strength phase for the next four weeks. I decided to continue foregoing the belt for squats this phase. All the reps on the both the top set and back-off sets moved with a good pace and even paused the last rep each time for a 3 count with no issues. Rehab work is winding to a close over the next few weeks and it’s all good so far. The board height has decreased and the weights have gone up (as well as for the reverse band) and still no sign of pec tightness or excessive soreness.
Strength Phase W1D2
2-board press 210x3x3
Deadlift 385x6; 365x5x6
RDLs 295x4x8 RPE 7.5
Band leg curls light x3x10 RPE 8
Wasn’t supposed to do the bench work, but added a little 2-board press and served as a nice fill-in. Keeping the belt off for deadlifts since the weights are light enough not to fatigue the lower back. Might save it for the RPE 10 week, but we’ll see.
Strength Phase W1D3
2-board press 210x4x5
Low bar squat B 275x4x6
Reverse band bench 240x2x3
Tempo squats 225x3x6 RPE 7
Seated KB clean 10x3x15 RPE 8
One-arm band extensions light x3x15 RPE 8
Felt a little meh going into this session. First work set of squats were way slow and I thought “oh great, gonna be one of these days.” Got things in order for the last 3 sets and all the reps moved well. I hadn’t looked at the full session and assumed I would be doing belt squats again, but then I saw “tempo squats 5:0:0” and said “shit.” I kept it super light and really made an effort to do stay consistent with the 5-count negative. Forces you to lock in your form and I can appreciate their use in the plan, but I’ll still whine about having to do them.
Strenf W2D1
Low Bar Squat A 305x6; 280x4x6
1-board bench press 225x4x5
DB concentration curls 35x3x10 RPE 8
Reverse band bench 255x2x3
Snatch-grip DLs 305x2x12 RPE 8
Pull-ups (tomorrow)
Top set of squats just felt off today and way harder than they should have been. Tweaked the width of my stance by bringing it in a smidge and that made all the difference. Lowered down to the 1-board height and pec continues to feel just fine. Had to cut the snatch-grip DLs short at 2 sets and hold off on pull-ups until tomorrow because I had to help with kid math and spelling homework.
Skrong W2D2
1-board press 225x2x3
Deadlift 405x6; 375x5x6
RDLs 305x4x8 RPE 8
Band leg curls light x3x12 RPE 8
Still going no belt on deadlifts and no troubles at all. The 6 reps this week were easier than I remember from the first 6 I did in the RPE 10 day a few weeks ago. Of course the overall workload’s a little lower compared to squatpocalypse time.
Sorta Strength W2D3
1-board press 225x3x5
Low Bar squat B 295x3x6
Reverse band bench 255x2x3
Tempo squats (5:0:0) 235x3x6 RPE 7
Seated KB cleans 10x3x15 RPE 8
One-arm band extensions light x3x15 RPE 8
Started to feel like I was coming down with a cold or something so this was just kind of an OK day. Got the work done but took my time between sets on squats.