Bench
bar, 8@75, 6@95, 3@115, 5x3@128 (Every set of the 128 was an RPE 10 for the record. I want to make sure I remember that so in a couple weeks if I attempt this again, I want it to be RPE 9)
2 AMRAP: 12, 10@105
Incline Bench
8@65, 4@100, 2@100 (my shoulders, mainly my right, started hurting in the middle of this so I stopped), 4@65, 8@65 (paused above my chest)
*Need to improve on this. For some reason my shoulders were getting extremely fatigued so I think I need to keep trying with this movement.
DB Palms Facing Bench
12@30, 10@35, 8@40, 6@45
DB French Press
3x12@25…not sure this really does anything for me and it annoys my shoulders
Wide Neutral Grip Lat Pulldown
4x15@105
OHP
3x12@bar
Straight Legged Situps on Hyper
4x15@10lb plate
Burpees
3x10…I even made my BF film one of these sets for the lolz. But really, I’m out of shape and need to keep some kind of conditioning in each workout I do.
Deadlift
bar, 5@135, 3@185, 4@225, 4@245, 4@265 (belt, RPE 8), 3x4@285 (huge rep PR, set 1 was RPE 9, but the second 2 sets were RPE 10), 4@265 (RPE 9.5), 4@245 (RPE 9.5)
*Fatigue hit hard on this, but I was expecting that. Very happy that I was able to get this heavy volume in.
Bench
bar, 8@75, 6@95, 3@115 (paused), 4x3!128 (all RPE 8.5/9), 2 AMRAP: 10, 9@105
*This was exactly what I wanted after this past Saturday. Essentially the same set and it was much easier.
Close Grip Bench
2 AMRAP: 9, 8@105
DB Incline Bench
12@30, 10@35, 8@40, 6@45…5lb upward trend from last week, felt pretty easy
Cable Triceps Pushdown
4x12@75
BB Row
4x10@95
DB Arnold Press
3x12@15
DB Flies
10@5s
Straight Legged Situps on the Hyper
3x10@10lb plate
Squat
bar, 5@95, 5@135, 5@155, 2@185, 2@205, 2@225 (belt, RPE 9), 2x2@235 (RPE 10, second set was an uglllly grinder), 2x2@225 (RPE 9.5)
*I’m about 7 weeks out from my meet so I was trying to amp up the intensity this workout, I would love to hit 260ish at the meet but this squatting didn’t go as I wanted. I wanted the 235 to feel more like a 9, but oh well.
Paused Squat
4x4@175 (paused squat PR, very difficult towards the end), 2x6@155
Deadlift
bar, 5@135, 5@185, 5@225, 3@245, 3@265 (belt), 3x5@285 (big rep PR, closest was last week’s 3x4@285 in which all were RPE 10; these were RPE 9, 9.5 and 10), 4@285 (RPE 10…exhaustion caught up)
Paused DL
4x4@225
Box Squat
bar, 4@135, 4@155, 3x4@165, 2x6@145
Hamstring Curl
3x16@40
Was going to do some abs, but this workout was just taking too long and I didn’t have the time today.
Bench
bar, 8@75, 6@95, 3@115, 5x2@125 (all 3 second pauses)
*Today was super light because on Saturday I plan to test my 1 rep max according to the program. So today I tried to work on exploding with my glutes when I start to push off my chest. Definitely a weakness of mine but with practice, I will get better.
Close Grip Bench
2 AMRAP: 8, 8@110…shoulders didn’t feel awesome on this today
Incline DB Bench
12@30, 10@35, 6@40
*Terrible, this felt sooo difficult compared to the last few weeks, just one of those days. I was suppose to hit 8@40 and 6@45 but not today, shoulders didn’t like this movement today either.
Cable Triceps Pushdown
4x12@80
DB Curls
4x10@20s
DB Arnold Press
4x10@20s
BB Row
4x10@105
Squat
bar, 6@95, 4@135, 1@185, 1@205, 1@205 (belt), 1@225 (terrible, RPE 9), 4x6@205 (my 80%, this was very difficult because my form was the worst it’s been in a while. I was leaning forward too much and couldn’t feel out my foot placement like usual. It was terrible on my knees too. But the bar weight didn’t feel heavy on back so it was weird)
Bench
bar, 8@75, 6@95, 3@115, 2@125, 1@130, 1@135, 1@140 (RPE 9.5), 0@145 (Failed again at this weight, same sticking point where I just can’t push through, very annoying but hopefully by meet day I’ll be able to get a 148)
Incline Bench
5@65, 5x5@95
DB Palms Facing Bench
10@30, 10@35, 10@40, 8@45
Iso-Row
10@1 plate each side, 4x10@2 plate each side
Cable Lat Pulldown Wide Neutral grip
4x10@100
OHP
10@bar, 4x10@55
Stair Stepper
6 minutes total…died due to quads giving out
Deadlift (all beltless)
bar, 4@135, 4@185, 3@225, 3@245, 3x3@265 (rep PR for beltless), 2x5@245
Box Squat
bar, 6@95, 4@135, 4@155, 4x4@170 (rep PR again, but exhausted)
Hypers
3x12@40lb med ball (glute dominate form)
Leg Curls
3x12@50
Planks
3x30 seconds with 25lb sandbag
*I felt very drained and unmotivated during this whole workout. Tough day of work and low calorie intake before this workout so I was feeling terrible. Made it through though with much sighing and crying
Bench
bar, 5@95, 3@115, 2x3@125, 4@125, 5@125 (all paused), 18@95 (I had the strength to get 20 but my triceps literally quit firing and it was a dead stop fail. But I’m happy with how this turned out with the 125 reps)
Floor Press
bar, 8@65, 5@95, 3x8@95 (still struggling with position on this)
DB Curl/OHP Combo
3x10@20s
Cable Face Pulls with pause
3x10@70
Squat
bar, 6@95, 5@135, 5@155, 3@185, 3@205, 3@225(beltless PR), 5@225 (belt, 2 rep PR), 3x3@205 (beltless, RPE 9’s)
*Awesome squats today, felt in my groove so I decided to try for a 225 rep PR. It was not my best form but I was excited to see such progess as one year ago, I got a squat PR of 230.
Paused Squat
3x6@155
Sumo DL
6@135, 6@185, 4x6@205
Leg Press
3x10@1.5 plates
Bench (all paused)
bar, 8@75, 6@95, 4@115, 2@125, 2@130, 3x2@135 (2 set PR, very happy to finally get some kind of reps at 135! I’m now learning to activate my glutes as I push up and push my knees out at the same time so my ass stays on the bench. I videoed all three of these, first set I had my knees forward so my ass came up, second set was the best as my knees were pushing out and up and the 3rd set was the worst because my arch was not good at all. Video at bottom)
Close Grip Bench
2 AMRAP: 16, 12@95
Chest Supported T-bar Row
3x10@45
Neutral Grip Lat Pulldown
3x10@105
EZ bar Curl
3x10@bar
Cable Face Pulls
3x12@70
OHP 3x10@bar
Cycle 2, Intensity Phase, Week 1, Deadlift (Intensity phase will be 2 weeks long and then 2 weeks of Peak phase and then it will be deload week leading up to the meet on Feb 28th)
Deadlift
bar, 5@135, 5@185, 3@225, 2@245 (belt), 2@265, 2@285, 2@305, 1@315 (failed the 2nd rep due to bar rolling forward a bit), 2x2@305, 3x2@285
*very exhausting doubles today, the 305’s really took it out of me and the 285’s were cherry on top. But happy I finished.
Paused Deadlift (hey, you know what blows? Paused DL. Paused DL blows)
4x4@225 (I’ll reiterate that these blow)
Cycle 2, Intensity Phase, Week 1, Bench
*Kind of changing back to RTS type training for the next 5 weeks so I can get ready for the meet. I will be revisiting the Cube Predator after the meet.
Bench
bar, 8@75, 6@95, 3@115, 3@125, 3@128, 3@130, 0@130, 2@125
*So very, very off workout. I started out feeling really strong and was confident I would be getting a couple PR’s. But then I smashed my right arm ulnar nerve into a small metal screw on a machine right next to the bench and I think I’ve just inflamed it. It sent shooting pains down into my hand but I could still grip fine and lift weights. It’s just for some reason my workout fell to pieces, I just don’t know. I was obviously very frustrated but tried to finish with some volume.
CG Bench
3 AMRAP: 15, 13,14@95
BB Row
10@95, 4x12@95
DB Incline Bench
12@30, 3x10@30
Cable Lat Pulldown
3x10@120
Hanging Knee Raise
3x15
Squat
bar, 6@95, 5@135, 5@155, 3@185, 2@205, 2@225 (belt), 2@235, 2@245 (10 lb PR!), 2x3@225, AMRAP: 4@225
*Pretty pumped about this squat session. I changed up my setup for squat and brought my grip in some which caused the bar to sit just a little lower on my shoulders. It allowed me to stay more upright and the bar path to hit my perfect groove. I hope I can keep this up, it puts just a little more stress on my shoulders for now but I’m hoping I can get my shoulder mobility up a bit to keep this set up permanent.
Paused Squat
4x4@175
Sumo DL
6@135, 6@185, 6@205, 3x6@225
Leg Press
3x12@ 2 plates
Leg Curls
2x12@50, 20@50
Bench
bar, 6@95, 3@115, 3@125 (difficult…moved on to board press)
Board Press (1 board)
4@125, 5@125, 2x2@135, 1@135 (failed second rep so moved on to chains)
Chained Bench (~24 lb at the top)
10@bar, 5@95, 2x5@105 (about 130 at the top), 3@105
*My pec started pulling weird and is still sore so I didn’t do anymore benching after this.
Deadlift
bar, 5@135, 5@185, 2x3@225, 2@245, 2@275 (belt), 2@295, 2@315 (10 lb PR!!), 4x2@305
*Crazy lifting today. I missed 315 pretty terribly last week and had in my head I’d get it today. Then I went and pulled all the 305 sets too so I’m thrilled with this deadlift session. I hope to keep the momentum going for bench in 2 days…it’s been having troubles sigh
Deficit DL (~1.5 in)
4@225, 2x5@245, 3@245, 5@245
Box Squat (with the cambered bar which is a 55 lb bar)
5@bar, 4@145, 4@165, 3x6@165
*Peaced out after without ab work or stretching because this workout took 2.5 hours
