Cycle 1, Volume Phase, Week 3, Deadlift
Deadlift
bar, 5@135, 5@185, 4@225, 4@255 (belt), 2x4@275 (rep PR!), 3x4@255
Deficit Deadlift
5@185, 3x5@205…hands were giving out so I had to stop and I’m no good with straps
Box Squat
bar, 6@95, 6@135, 4x6@145
Hanging Knee Raise
3x15
Cycle 1, Volume Phase, Week 3, Bench
Bench
bar, 5@65, 5@95, 4@105, 4@115, 3x4@120, 2x4@125
Sling Shot Bench
5@125, 4@135, 4@145, 4@155…Then repped out 13@95 with no sling shot
Cable Neutral Grip Pulldowns
4x10@120
Cable Triceps Pushdown with slow ascend
4x8@75
OHP
4x10@bar
Kettle Bell Row–random weights
Banded Pull Aparts
Pendlay Row
3x10@95
Hamstring Curls
3x10@70
Abs
Cycle 1, Intensity Phase, Week 1, Squat
Squat
bar, 6@95, 5@135, 5@155, 2@185 (belt), 2@205, 2@215, 2@225(touch of help on the 2nd rep but barely any), 3x2@215
Paused Squat
4x4@165
Paused Deadlift
5@135, 4x5@185
Kettle Bell Swing
3x10@53lb
A bunch of random movements like some GHR and wall ball throws
*Currently trying out a new gym, it’s a crossfit gym but they have a special for powerlifting if you just want to come use the equipment. This workout was the first one done there and we’re going to try it out more this week. Only down side is we’re going to have to improvise a lot for accessory work but it’s very doable and the equipment is nice.
Cycle 1, Intensity Phase, Week 1, Bench
Bench
bar, 8@65, 2x6@95, 6@105, 4x6@115, 15@95
JM Press
10@bar, 2x10@65, 2x10@75
Cable Triceps Pushdown
4x10@75
Bent Over Neutral Grip Row
2x10@45, 3x10@55
Bent Over DB Row
4x10@50s R/L
Banded Flies
4x10
Cycle 1, Intensity Phase, Week 1, Deadlift
Deadlift (2@9)
bar, 5@135, 2x3@185, 2@225, 2@245, 2@265 (belt), 5x2@285 (major rep PR for me!..I got 2@285 several months ago that was very difficult and ugly) These were fast and on my first reps my ass was getting down and I am engaging my quads and glutes more than I use to. I love a workout like this that is surprising and you see a little leap of progress show through.
Deficit Deadlift
5x5@225…youch…very difficult
Box Squat
bar, 6@95, 6@135, 4x6@155
Hanging Knee Raise
3x20
[quote]CamBam wrote:
Cycle 1, Intensity Phase, Week 1, Deadlift
Deadlift (2@9)
bar, 5@135, 2x3@185, 2@225, 2@245, 2@265 (belt), 5x2@285 (major rep PR for me!..I got 2@285 several months ago that was very difficult and ugly) These were fast and on my first reps my ass was getting down and I am engaging my quads and glutes more than I use to. I love a workout like this that is surprising and you see a little leap of progress show through.
Deficit Deadlift
5x5@225…youch…very difficult
Box Squat
bar, 6@95, 6@135, 4x6@155
Hanging Knee Raise
3x20[/quote]
Huge PR, Nice!! Looking good in here 
Thank you, Mighty!!
Cycle 1, Intensity Phase, Week 1, Bench
Bench(2@ RPE 9)
bar, 6@65, 2x5@95, 5@105, 2@115, 2@125, 4x2@130 (I believe this is a pretty large rep PR for me, I’ve gotten a double at 130 but never more than once so I’ll take it!)
Sling Shot Bench
2@135, 2@150, 1.5@165 (fatigue was set in and this is just a shit ton of weight in my hands but my spotter barely helped apparently so I’ll call it almost 2 reps)
Wide Grip Cable Low Row
10@75, 10@90, 10@105, 10@120
DB OHP
4x10@25s
Hanging Leg Raise
2x10
Cycle 1, Intensity Phase, Week 2, Squat
Squat(3@9)
bar, 5@95, 5@135, 5@155, 3@185 (belt), 3@205, 4x3@215(rep PR!)
Paused Squat
5@165, 2@165 (low back was rounding so I lowered the weight), 3x5@135
Straight Legged DL
3x10@135
Wall Throw Sit Ups
3x15
Cycle 1, Week 3, Intensity Phase, Bench #2
Bench
bar, 10@65, 2x10@95, 10@100,
Close Grip Bench
2x10@100
Dead Bench
2x6@100, 2x6@105
Wide Grip Cable Lat Pulldown
2x10@105, 10@120
Bent Over Neutral Grip Row
10@45, 3x10@65
Hamstring Curls
3x12@50
Cycle 1, Intensity Phase, Week 3, Deadlift (3@ RPE 9)
Deadlift
bar, 5@135, 5@185, 3@225, 3@245(belt), 3@265, 5x3@275 (rep PR)
Snatch Grip DL
5@135, 4x8@135
Box Squat
bar, 5@105, 5x5@145
Hanging Knee Raise
3x20
Practically skipped bench day because there was a storm and the power went out at the gym. Couldn’t do much with that.
Cycle 1, Intensity Phase, Week 3, Squat(1 rep)
Squat
bar, 5@95, 5@135, 2@185, 1@205, 1@215, 1@225, 1@235, 2x1@245 (PR for doubling my 1 rep max), 1@225
Paused Squat (normal squat but as you’re coming up, pause at sticking point)
6@135, 4x6@155
Block Pulls
5@135, 5@185, 3x5@205
Leg Press
3x15@2 plates
Hanging Knee Raise
Cycle 1, Intensity Phase, Week 3, Volume Bench Day
Bench
bar, 8@65, 6@95, 6@105, 6@115, 6@120, 2x6@115, 12@95
*My hands were being really weird. After benching they would almost feel swollen and burn a little bit around my knuckles and on top of my hand. I’m not sure if my hands were particularly dry and irritated but it was really weird and caused me to not have the best bench workout.
Pendlay Row
4x10@115
DB Standing Bent Over Row
3x8@75 R/L
DB Incline Press
3x10@30s
Cable Triceps Pushdowns
5x12@65
DB Curl
4x10@10s
Treadmill for 25 min
Cycle 1, Intensity Phase, Week 3, Deadlift (1 rep@9)
Deadlift
bar, 5@135, 5@185, 2@225, 1@255, 1@275, 1@295, 2x1@305 (rep PR)
*Decent speed but my form was just a touch off tonight. Wasn’t hinging at the hips like I usually do, meh
RDL
8@135, 4x8@185
Box Squat
bar, 6@95, 6@135, 3x6@155
Abs
Cycle 1, Intensity Phase, Week 3, Bench (1 rep@9)
Bench
bar, 8@65, 5@95, 4@115, 3@120, 1@125(paused), 1@130(paused), 1@135(paused), 1@140(5 lb PRRR)
*long time in coming with a 1 rep max PR, but that just means I’m more thankful for it and it at least proves that I’m getting better. The paused PR was also a bigger deal too. Hopefully at my meet at the end of October, I can get 145.
More Bench
8@115, 5@115(missed the groove), 6@115, 7@95 (AMRAP)
Cable Low Row with Wide Grip
12@75, 3x10@105
Cable Triceps Pushdown
3x15@60
Bent Over BB Row with Neutral Grip
10@45, 10@55, 3x10@65
DB Curls
3x12@15s
Hanging Knee Raise
3x20
[quote]CamBam wrote:
Cycle 1, Intensity Phase, Week 3, Bench (1 rep@9)
Bench
bar, 8@65, 5@95, 4@115, 3@120, 1@125(paused), 1@130(paused), 1@135(paused), 1@140(5 lb PRRR)
*long time in coming with a 1 rep max PR, but that just means I’m more thankful for it and it at least proves that I’m getting better. The paused PR was also a bigger deal too. Hopefully at my meet at the end of October, I can get 145.
More Bench
8@115, 5@115(missed the groove), 6@115, 7@95 (AMRAP)
Cable Low Row with Wide Grip
12@75, 3x10@105
Cable Triceps Pushdown
3x15@60
Bent Over BB Row with Neutral Grip
10@45, 10@55, 3x10@65
DB Curls
3x12@15s
Hanging Knee Raise
3x20[/quote] Huge congratz on the bench pr, i know what you mean by long time coming, the bench press is the hardest for me to progress in out of the Big 4 (OHP,Squat,Deadlift and BP). And Good luck on your future meet!
Cycle 2, Volume Phase, Week 1, Squat
Squat
bar, 6@95, 6@135, 3@155, 6@185, 4x6@195, 10@195 AMRAP…HUGE rep PR for me. Before this workout my 6 rep squat max was 195 so I crushed it with this workout. One of the few times I’ve felt like a badass recently with my workouts!
Paused Squat
4@135, 4@155, 3x4@165…So much volume, I was beat down at the end of this.
Straight Legged DL
4x8@135
Hamstring Curl
3x10@70
Hanging Knee Raise
3x20-25
Cycle 2, Volume Phase, Week 1, Bench/Body Day
Chained Bench (extra 20lb at the top)
bar, 8@65, 5@85, 5x5@95
Close Grip Bench
8@95, 8@105, 8@115, 15@95 (AMRAP)
Laying Chest Supported Rows with Cambered Bar Paused
4x10@~100lbs
DB OHP
3x12@20s
Cable Pulldowns
3x12@80
Random DB curls and abs
Cycle 2, Volume Phase, Week 1, Deadlift
Deadlift
bar, 5@135, 5@185, 3@225, 6@245 (belt), 4x6@255 (rep PR)…hurt so good. But damn I’m tired, it was a tough couple sets to get through but glad I did.
Deficit DL
5x2@225
Box Squat
6@135, 4x6@155…easiest these babies have ever felt. I will be going up on these next week if I can, finally.
Hanging Leg Raise
3x10
Hypers
3x15@BW
Cycle 2, Volume Phase, Week 1, Bench
Bench
bar, 2x6@95, 6@105, 6@115, 5x6@120 (massive rep PR for me, I think it was a 4 set PR)
Long Paused Bench
4@95, 4x4@105
DB Bent Over Row
4x10@65s R/L
OHP
4x10@bar
Cable Over hand Low Row
10@75, 3x10@90
Cable Triceps Pushdown
3x15
Spud Cable Ab Pulldowns
3x10@90
Hanging Knee Raise
3x15
DB Curls
2x12
Cycle 2, Volume Phase, Week 2, Squat
Squat
bar, 6@95, 5@135, 4@155, 4@185, 4@205, 4x4@215 (rep PR!)
Paused Squat
3x6@155
Machine Leg Press
3x15@170
Leg Curl
3x9@70
Hypers with Med Ball
3x15@10lb
Hanging Leg Raise
3x12