Week 4
Squat: 255 x 5 x 2 → 285 x 5 x 2
Pause Squat: 230 x 5 x 2 → 265 x 5 x 2
SDL: 245 x 6 x 3 → 275 x 6 x 3
Leg Extensions: 85 x 12 x 4 → 100 x 14 x 4
Calf Raises: 135 x 15 x 4 → 155 x 15 x 4
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Forgive me if you’ve already expounded on this and I’ve missed it, but I didn’t know you had left the world of TRT – what all are you taking now?
No worries at all, man! It’s actually a very recent thing for me. I’m only in my third week of my first cycle. I wrote up a little bit more detail here on the reasons for starting along with my regimen here:
Week 4
Bench: 175 x 6 → 195 x 6
Bench: 165 x 6 x 3 → 180 x 6 x 3
Low to High Cable Flies: 12.5 x 15 x 3-> 22.5 x 15 x 3
Tricep Pushdown: 47.5 x 15 x 3 → 55 x 15 x 3
DB Upright Rows: 40 x 15 x 3 → 45 x 15 x 3
Push-ups Max Reps: 20 x 3 → 24 x 3
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Week 4, Last Session before Deload Week:
BB Row: 155 x 6 → 185 x 6 (PR and closest to body weight this has ever been)
BB Row: 145 x 6 → 175 x 6 x 3
Kneeling Single Arm Lat Pull-down: 35 x 15 x 3 → 55 x 15 x 3
DB Curls: 35 x 12 x 3 → 35 x 15 x 3
Spider Curls: 20 x 20 x 2 → 30 x 20 x 2
Super ROM Lateral Raises: 10 x 15 x 3 → 15 x 15 x 3
Overall, really happy with the progress I made on this training block, in fact exceeding my expectations on all of the Big 3. In all honesty though, I’m probably most proud of the BB row PR. Now time to get rested, and try to get technique even more dialed in along with sleep.
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Nice work
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Week 5 / Deload (Method is to keep intensity at 90% of Week 4, but drop volume by 25 - 50%)
DL: 330 x 2 x 1
DL, Back-off Sets: 300 x 6 x 1
Walking Lunges: 45 x 2 x 16
Leg Curls: 95 x 15 x 2
Seated Calf Raises: 135 x 20 x 2
DB Curls: 30 x 15 x 2
Cable Curls: 45 x 20 x 2
I think this might be the first time that both my top sets and back off sets are in the 300s on DL during a deload week.
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Week 5, Deload Day 2
Bench: 200 x 1 (first time hitting 200 on a deload, also happy with how solid mentally I was here)
Bench: 185 x 4 x 2
Incline DB press: 60 x 12 x 2
Weighted Dips + Push-ups: BW + 15 x 10, 10
DB Skullcrushers: 20 x 15 x 2
DB Upright Row: 40 x 15 x 2
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Week 5 - Deload Day 3
Weighted Pull-Ups: BW + 12.5 x 10
Assisted Pull-Ups: Assistance at 55 lbs x 15 reps
Incline DB Chest Supported Rows: 45 x 15
Super ROM Lateral Raises: 12.5 x 15
DB Reverse Flies: 25 x 20
Pinwheel Curls: 25 x 15
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Week 5, Days 4 and 5
Squat: 260 x 5 x 2
Pause Squat: 245 x 5 x 2
SDL: 250 x 6 x 2
Leg Extensions: 90 x 15 x 2
Calf Raises: 135 x 15 x 2
Bench: 175 x 5
Bench: 160 x 5
Low to High Cable Flies: 17.5 x 15 x 2
Tricep Pushdown: 47.5 x 15 x 2
DB Upright Rows: 40 x 15 x 2
Push-ups Max Reps: 20 x 2
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New Block, Days 1 and 2
With a last minute trip home for Christmas, I made today a two for one special so I wouldn’t have to worry about finding a gym.
Day 1 (All RPE 6)
DL: 355 x 2 x 1
DL: 325 x 5 x 2
Back Extension: 25 x 15 x 4
Pause Leg Press: 385 x 10 x 4
Hammer Curls: 30 x 15 x 3
Preacher Curls: 45 x 15 x 2
Seated Calf Raises: 140 x 15 x 4
Super pumped to be starting DLs so heavy. The goal is to get as close to 405 as possible by the end of the block.
Day 2 (All RPE 6)
Bench: 205 x 1 x 1
Bench: 175 x 4 x 2
Incline DB Press: 60 x 12 x 3
Triceps Pushdown + Push-ups: 52.5 x 20, 15 x 4
Cable Upright Rows: 52.5 x 15 x 3
Bench is feeling pretty good mentally but still some things to work on technically. Anyway, huge for me to be opening at 205.
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Day 3
Weighted Parallel Grip Pull-ups: BW + 10 x 7 x 2
Assisted Pull-ups: Assistance of 50 lbs x 15 x 3
DB Row: 70 x 13 x 3 per side
Super ROM Lateral Raises: 10 x 15 x 3
Face Pulls: 45 x15 x 3
eZ bar Curls: 60 x 12 x 3
Feels good to be back after a couple days off, and of course always great to see the fam even if it’s just a short trip. No rest day ok Friday, but I won’t have missed any sessions as a result. Also, time to get nutrition dialed in, though the recent breaks for the holidays are planned.
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Read your post in the other section. Now you can reply… lol
Thanks @ChickenLittle 
!
Day 4
Squat: 265 x 5 x 2
Pause Squat: 245 x 5 x 2
Pause DL: 285 x 5 x 1
SDL: 255 x 5 x 2
Leg Extension, 3 second eccentric: 75 x 12 x 3
Seated Calf Raise: 145 x 15 x 3
Day 5
Bench: 185 x 5 x 1
Bench: 175 x 5 x 3
Low to High Cable Flies: 15 x 12 x 3
SA DB Extensions: 10 x 15 x 3
Cable Upright Rows: 52.5 x 10 x 3
Pause Dips: 10 x 3
Day 6
BB Row: 160 x 5 x 1
BB Row: 150 x 5 x 3
Lat Prayers: 30 x 15 x 3
Cable Curls: 37.5 x 12 x 3
Ez Bar Curls: 50 x 12 x 2
Super ROM Lateral Raises: 10 x 20 x 3
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Day 1 (All RPE 7) - Final Workout of 2022
DL: 365 x 2 x 1
DL: 335 x 5 x 2
Back Extension: 30 x 15 x 4
Pause Leg Press: 395 x 10 x 4
Hammer Curls: 35 x 12 x 3
Preacher Curls: 50 x 12 x 2
Seated Calf Raises: 145 x 15 x 4
Day 2 (All RPE 7) - First Workout of 2023
Bench: 215 x 1 x 1
Bench: 200 x 4 x 4
Incline DB Press: 65 x 12 x 3
Triceps Pushdown + Push-ups: 55 x 20, 16 x 4
Cable Upright Rows: 52.5 x 17 x 3
Really focused on just executing and hitting my 2023 goals!
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Day 3
Weighted Parallel Grip Pull-ups: BW + 12.5 x 7 x 2
Assisted Pull-ups: Assistance of 45 lbs x 15 x 3
DB Row: 70 x 15 x 3 per side
Super ROM Lateral Raises: 12.5 x 15 x 3
Face Pulls: 47.5 x15 x 3
eZ bar Curls: 60 x 14 x 3
Day 4
Squat: 275 x 5 x 2
Pause Squat: 265 x 5 x 2
Pause DL: 295 x 5 x 1
SDL: 265 x 5 x 2
Leg Extension, 3 second eccentric: 75 x 15 x 3
Seated Calf Raise: 150 x 15 x 3
Day 5
Bench: 195 x 5 x 1
Bench: 185 x 5 x 3
Low to High Cable Flies: 15 x 15 x 3
SA DB Extensions: 12.5 x 13 x 3
Cable Upright Rows: 57.5 x 15 x 3
Pause Dips: 12 x 3
Day 6
BB Row: 170 x 5 x 1
BB Row: 160 x 5 x 3
Lat Prayers: 35 x 15 x 3
Cable Curls: 40 x 15 x 3
Ez Bar Curls: 50 x 15 x 2
Super ROM Lateral Raises: 12.5 x 15 x 3
All in all, a pretty good week with progress across the board on my lifts.
Areas to improve:
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Staying relaxed and keeping my arms long on DL. At the heavier weights this is more problematic.
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Still finding the optimal bar path for me, but a lower touch point on my chest seems to be more secure. Mentally, I’m doing much better at the 195 - low 200 range compared to a few weeks ago.
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More aggressive in and out of the hole on squats.
Other Notes
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I’ve transitioned to a mini cut for at least the month of January. My coach wants me to lean out a little before we return to bulking. I’ll also admit that I was a little looser than I had originally planned over the past two weeks.
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For the most part, I’m feeling pretty consistent and steady 6 weeks into my cycle. I am seeing a bit of a recomp effect starting to happen and perhaps a little bit more of a pop in my delts and traps. I’ve noticed a day or two here and there where for whatever reason I feel a little more anxiety than normal that doesn’t seem to be every day/stress related, but it does resolve itself on its own. Blood pressure and resting heart rate have been pretty consistent and in healthy ranges, so I could be ‘WebMD-ing’ myself to an extent here as well. I definitely did this when I had just started TRT. In any case, just continuing to monitor things and will seek medical attention if it becomes a constant thing/anything immediate doesn’t feel right.
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Day 1 (All RPE 8)
DL: 380 x 2 x 1
DL: 345 x 5 x 2
Back Extension: 35 x 15 x 4
Pause Leg Press: 405 x 10 x 4
Hammer Curls: 35 x 14 x 3
Preacher Curls: 50 x 17 x 2
Seated Calf Raises: 150 x 15 x 4
Day 2 (All RPE 8)
Bench: 225 x 1 x 1
Bench: 205 x 4 x 4
Incline DB Press: 70 x 11 x 3
Triceps Pushdown + Push-ups: 57.5 x 20, 17 x 4
Cable Upright Rows: 55 x 20 x 3
Day 3
Weighted Parallel Grip Pull-ups: BW + 15 x 9 x 2
Assisted Pull-ups: Assistance of 40 lbs x 15 x 3
DB Row: 75 x 15 x 3 per side
Super ROM Lateral Raises: 12.5 x 15 x 3
Face Pulls: 50 x15 x 3
eZ bar Curls: 60 x 15 x 3
Day 4
Squat: 285 x 5 x 2
Pause Squat: 275 x 5 x 2
Pause DL: 305 x 5 x 1
SDL: 275 x 5 x 2
Leg Extension, 3 second eccentric: 75 x 16 x 3
Seated Calf Raise: 155x 15 x 3
Day 5
Bench: 205 x 5 x 1
Bench: 195 x 5 x 3
Low to High Cable Flies: 17.5 x 15 x 3
SA DB Extensions: 12.5 x 15 x 3
Cable Upright Rows: 60 x 15 x 3
Pause Dips: 14 x 3
Day 6
BB Row: 180 x 5 x 1
BB Row: 165 x 5 x 3
Lat Prayers: 37.5 x 15 x 3
Cable Curls: 42.5 x 15 x 3
Ez Bar Curls: 50 x 17 x 2
Super ROM Lateral Raises: 12.5 x 15 x 3
Really happy with progress across the week. I’m definitely feeling hunger a bit more this week, but also leaning out nicely. My lower abs are starting to come back in which is pretty crazy for just a little under two weeks.
For the next training block, I need to be more careful of my RPEs on bench. I’m definitely above an 8, even though that’s what’s planned.
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Day 1 (All RPE 8)
DL: 405 x 1, 395 x 2 x 1
DL: 355 x 5 x 2
Back Extension: 40 x 15 x 4
Pause Leg Press: 415 x 10 x 4
Hammer Curls: 35 x 15 x 3
Preacher Curls: 50 x 20 x 2
Seated Calf Raises: 155 x 15 x 4
Day 2 (All RPE 8)
Bench: 230 x 1 x 1
Bench: 210 x 4 x 4
Incline DB Press: 75 x 11 x 3
Triceps Pushdown + Push-ups: 60 x 20, 18 x 4
Cable Upright Rows: 57.5 x 20 x 3
Day 3
Weighted Parallel Grip Pull-ups: BW + 17.5 x 9 x 2
Assisted Pull-ups: Assistance of 35 lbs x 15 x 3
DB Row: 80 x 15 x 3 per side
Super ROM Lateral Raises: 15 x 15 x 3
Face Pulls: 52.5 x15 x 3
eZ bar Curls: 60 x 17 x 3
Day 4
Squat: 300 x 5 x 2
Pause Squat: 285 x 5 x 2
Pause DL: 315 x 5 x 1
SDL: 285 x 5 x 2
Leg Extension, 3 second eccentric: 80 x 16 x 3
Seated Calf Raise: 160 x 15 x 3
Day 5
Bench: 205 x 5 x 1
Bench: 200 x 5 x 3
Low to High Cable Flies: 20 x 15 x 3
SA DB Extensions: 15 x 15 x 3
Cable Upright Rows: 62.5 x 15 x 3
Pause Dips: 15 x 3
Day 6
BB Row: 190 x 5 x 1
BB Row: 175 x 5 x 3
Lat Prayers: 40 x 15 x 3
Cable Curls: 45 x 15 x 3
Ez Bar Curls: 60 x 17 x 2
Super ROM Lateral Raises: 15 x 15 x 3
Block done and time to deload! Awesome four weeks and I ended up hitting the 3 goals I had set for myself, which were to finally hit 405 on DL, bench over 225 for the first time, and get squats for reps back into the 300s!
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