Cycle 2, Week 2, Rep Bench, 3 days ago
Bench
bar, 2x6@95, 10@105, 2x8@110…This was not good. I clearly cannot bench well the day after a deadlift session. I can’t recover fast enough. Hopefully I won’t have to do that anymore!
Close Grip
3x4@105 (RPE 9)
Barbell Row
3x10@85
DB Curl
3x8@20s
DB Lat Raise
3x10@10s R/L
Banded Triceps Pushdown
3x15
Cycle 1, Wave 1, Week 2, Heavy Squat
Squat
bar, 2x5@95, 5@135, 3@155, 2@195 (belt), 2@205, 3x2@215 (Rep PR)
*Previously I’ve gotten only a 2@215 so adding 2 more doubles was great. Had a really short workout because I was rushing to get to a dinner.
Paused Squat
5x4@165…Youch!
Hanging Knee/Leg Raises
3x10
Cycle 2, Wave 1, Week 2, Body Day
Board Bench (1.5)
8@65, 5@95, 5@105, 5x5@115
Paused Bench
3@95, 3#105, 3x3@115
*This is a huge weakness for me, as I discovered quickly. I will be adding paused benching in a lot more.
Kettle Bell Row
3x10@45 R/L
DB Arnold Press
3x10@20s
DB Curl
3x8@20s R/L
Banded Pull Aparts
3x15
Kettle Bell Swings
4x12@45
Box Jumps
4x10
Cycle 2, Wave 1, Week 3, Heavy Deadlift
Deadlift
bar, 2x5@135, 5@185, 2x3@225, 2@245(belt), 5x2@275 (rep PR)
*This went really well. My form stayed steady throughout all 5 sets. I felt strong and in control. I even felt like I could go up, but I think I needed to stay there and keep my form over getting a doubles PR.
Deficit DL (~2 inches)
3x6@205 (RPE 8)…even easier than last week
Box Squat
bar, 6@85, 4x6@135 (RPE 8)
*I wanted to get 155 but my first set at 135 was an 8 so I didn’t try to overstep and stayed here.
Hanging Knee Raise
3x20
Cycle 2, Wave 1, Week 3, Heavy Rep Bench
Bench
bar, 8@65, 5@95, 4@105, 6x4@120
*On the 4th set I actually failed the 4th rep due to form issues. It was a rather frustrating workout today. Just didn’t have much motivation, kind of it one of those slumps with bench. My squat and deadlift days I look forward to, but not bench. I will keep with my program though and keep plugging away.
Paused Close Grip Bench
5@95, 5x3@115…went okay, I need to keep putting paused in with my bench workouts, definitely a big weakness for me.
Assisted Pullups
4x9@1 light band
10 minutes on Elipticle HITT
Cycle 2, Wave 1, Week 3, Rep Squat
Squat
bar, 2x5@95, 5@135, 5@155, 3x8@185 (10lb REP PR)…last cycle I did a 3x8@175 so today was a big deal with that 185 mark
Squat
2x6@175 (RPE 9)
Paused Squat
2x6@135 (RPE 8)
Hypers
3x12@35
Hanging Leg Raise
3x20
McGil Sit Ups with 1 sec pause at top
2x15…these are really tough, google them!
Cycle 2, Week 3, Body Day
Board Bench(1.5)
bar, 8@65, 5@95, 2x3@115, 3@125, 4x3@130
Paused Bench
3@115, 3x2@125
Cable Lat Pulldown
4x10@105
DB Lat Raise
4x12@10s
DB Standing Arnold Press
4dx6@25s
Cable Face Pull
4x15@50
Wave 2, Week 1, Rep Deadlift
Deadlift
bar, 2x5@135, 5@185, 3@225, 6@245(belt), 3x6@255
*Tough and I haven’t done shit the last 3 days but sit on my butt, so I was stiff. Plus my motivation was low today, just glad I was able to get down what I wanted.
RDL
4x6@185
Box Squat
bar, 5@95, 3@135, 6@145, 3x6@135
Abs
Wave 2, Week 1, Heavy Bench
Bench
bar, 5x95, 3@115, 3x2@125 (paused)
Chained Bench
3x3@85 + chains (135 at top)
DB Seated Flys
3x10@10s
Cable Face Pulls
3x15@50
Hanging Knee Raise
3x20
Wave 2, Week 1, Speed Squat
Chained Squats
bar, 2x5@95, 2@135, 8x2@155 + 2 chains (205 at top), 2x5@155+chains (RPE 9)
Paused Squats
2x6@135
DB Lunges
2x10@25
Kettle Bell Swings
2x15@25
Close Grip Bench (with pause)
6@95, 3x6@105
Assisted Pullups
3x8@ 1 light band
Planks
3x 1:30 min
Wave 2, Week 2, Speed Deadlift
Deadlift
bar, 5@135, 5@185, 2@225 (belt), 8x2@245
*This felt great, form stayed tight and 245 came up easy. I feel like some progress is being made!
Paused Deadlift
4x6@185
*These suckers sucked.
Box Squat
bar, 6@95, 4x6@135
*I just can’t improve on these for some reason. 135 is my plateau.
Kettle Bell Swing
3x15@45
Planks
3x 1 min
Wave 2, Week 2, Rep Bench
*This workout was rushed. I have a test tomorrow so cramming has to happen tonight!
Bench
bar, 2x5@95, 5@105, 3x6@115
*actually last set, I failed the last rep due to losing my arch.
Close Grip Paused Bench
6@105, 3x6@95
Assisted Pullups
12, 3x10@1 light band
DB Bent over Row
3x8@65 R/L
OHP
8@bar, 2x8@55
Cable Across-body Abs
3x10
Wave 2, Week 2, Heavy Squat
Squat
bar, 2x5@95, 3x4@135, 3@155, 2@185 (belt), 2@205, 2@215, 2@225 (10 lb PR!!), 3x2@205
*I’m pretty happy with how this turned out. During warm up, my form felt off and I felt like I was getting in my squat groove but I had the strength for this so I went for it. I have a video. Will post later.
Paused Squat
2x5@155 (RPE 9)
Straight legged RDL
3x10@135
Hamstring Curl
3x10@50
Hanging Knee Raise
3x20
Wave 2, Week 2, Body Day
Chained Bench (20 lb added at top)
bar, 8@65, 5@85, 4@95, 4@105 (too heavy), 3x4@100 (120 at the top)
*Incredibly fatigued from last night’s squats.
DB Floor Press
12@25, 10@45, 5@45, 2x12@35
Kettle Bell Swing
3x15@45
Tire Box Jumps
3x8
Suicide Sprints
2 times through…it was 100 degrees and I’m already out of cardio shap currently so I was done with these pretty quickly. Got over heated and it was pathetic.
Wave 2, Week 3, Heavy Deadlift
Deadlift
bar, 2x5@135, 3@185, 3@225, 2x2@245 (belt), 2@275, 2x2@285 (rep PR)
*I was happy with this for sure. The weight went up pretty well over all. I had 2@295 in the back of my head but I could tell 10 more lbs and I would have failed the lift so I stayed at 285 and still got a rep PR.
Paused Deadlift
4x6@185
Box Squat
bar, 5@95, 5@135, 5x4@155 (RPE 9)
Hanging Leg Raise
2x10
Wave 2, Week 3, Heavy Rep Bench
Bench
bar, 8@65, 5@95,5@105, 5@115, 4x4@120
Board Bench (1.5)
4x4@120
Assisted Pullups
3x5@1 mini band
OHP
3x10@bar
Hanging Leg Raise
3x10
DB Curl with slow descent
3x8@15s
Eliptical
3x2 minute sprints
Wave 2, Week 3, Rep Squat-Body Day
*So, I’ve had an eye stye for the last 3 days and it’s been miserable. So, my rep squat night 2 days ago didn’t go well as my eye was in a lot of pain and I couldn’t put it out of my mind while squatting, so all I did was:
Squat
bar, 8@95, 2x3@135, 3@155, 2x3@185 (belt), 2x8, 4@165…then I left
Today was Body Day (the stye is still there but it’s less painful now)
Close Grip Bench
bar, 8@65, 5@95, 3@105, 3@115, 2@120. 6x3@125
DB Bench
2x15, 8@35s
Squat
bar, 8@95, 5@135, 3x6@155 (last rep was paused)
HIIT treadmill
5 min walk warmup, 10 rounds of 20 sec sprint/40 sec walk, 5 min warm down
Wave 3, Week 1, Rep Deadlift
Deadlift
bar, 2x5@135, 5@185, 4@225, 4@245 (belt), 4x4@265 (set PR)…last time I did a 3x4
Deficit Deadlift
3@135, 4x6@185
Box Squat
bar, 5@95, 5x4@135
Hanging Knee Raise
3x15
Wave 3, Week 1, Heavy Bench
Bench
bar, 2x5@95, 3@115, 2@120, 2@125, 1@130, 3x1@135
*Last time, I did 3x1@130 so today was a 5 lb rep PR which is pretty good for my bench. I went for a 4th single and failed it so I stopped. My form still needs a lot of work, but I saw a little improvement today.
Bench
3x3@115 (paused)…difficult because my back was tired.
Low Row
3x15@75
OHP
3x8@bar
Banded Pull Aparts
3x20
Triceps Pushdown
2x15
Wave 3, Week 1, Speed Squat
Speed Squat with Chains (adds 50lb at the top)
bar, 2x5@95, 2@135, 8x2@155 (205 at top)
Regular Squats
2x5@195
Hypers
3x10@40
Standing Lunges with plate over head
3x12@25
Abs