Wave 1, Week 4, Seated OHP/Accessories
Seated OHP
10@bar, 8@65, 6@75, 2x6@85 (PR), 7, 6@75
Bent Over DB Row
2x10@60 R/L
Incline DB Press
2x10@20s
*Pec and upper back were in balls they were so sore and both the above exercises felt terrible.
Cable Lat Pulldown
4x12@85
EZ Bar Skull Crushers
3x20@30
Hypers
3x15@BW
ArcTrainer
20 min, intervals at level 6
Deload Week, Day 1, Deadlift/CG Bench
Deadlift
bar, 5@135, 5@185, 3@225, 5x3@245
CG Bench
bar, 8@75, 8@95, 4x8@105
Leg Press
3x8@3 plates each side
Cable Lat Pulldwon
3x10@100
Ab Wheel
10, 3…felt like I tore an ab or something. Nope, just incredibly difficult for me and I need to work on these. Was sore for 4 days after this even.
Deload Week, Day 2, High Bar Squat/Bench
High Bar Squat
bar, 5@95, 5@135, 5@155, 5x5@170
Bench
bar, 5x3@115, 7@115 AMRAP
Iso Low Row
4x8@2 plates +10lb each side
Leg Extension
4x12@70,85, 100,100
EZ Bar Curl
3x10@50
Palloff Press
3x10@22 R/L
Deload Week, Day 3, Standing OHP/Chain DL
Standing OHP
bar, 8@65, 6@75, 4@80, 2x6@75
Chained DL (each chain was 18.5lb so approximately 36 lbs at the top)
bar, 5@135, 5@185, 5@225, 3@225 (added chains), 9x1@245, 3x3@245 (no chains, just testing out form. Felt pretty good)
JM Press
10@65, 2x10@75
Leg Curl
3x12@65
Hip Thruster
3x10@50
Cable Ab Pulldown
3x10@70
Deload Week, Day 4, Squat/3 ct pause bench
Squat
bar, 5@95, 5@135, 3@155, 5x3@180 (belt), 8@180 RPE 8
3 Count Pause Bench
bar, 8@75, 5@95, 5x4@110…very fatigued and struggled a bit. But it was light enough to get through.
DB Walking Lunge
3x20@25s
Cable Triceps Pushdown
3x20@40
Cable Neutral Grip Low Row
4x12@100
Rope Cardio
5 rounds: 3 times 10 seconds on and 10 sec off. One min rest in between each round. DEATH.
Wave 2, Week 1, Day 1, Deadlift/Penlay
Deadlift
bar, 5@135, 5@185, 5@225, 3@255 (belt), 5x3@275 (RPE 8)
*This went pretty well i would say. I’m still very much so working on form. The main thing is pushing my knees out as I’m starting the lift at the same time. My timing is what I need to work on. The first rep was very fast in all the sets and it slowed down pretty quick with form break down. But I haven’t felt good about DL in a while and now I do.
Pendlay Row
4x8@135…tough. I have plenty of room to work on these.
Leg Press
10@2.5 plates each side, 3x10@3 plates each side
Cable Lat Pulldown
3x10@125
Cable Face Pulls
4x12@35
Palloff Press
3x10@15 R/L
Wave 2, Week 1, Day 2, High Bar Squat/CG Bench
High Bar Squat
bar, 5@95, 5@135, 5@155, 5@185 (RPE 8), 5@155, 5@165, 5@175, 5@155, 5@165, 5@175
*Good amount of volume today without being overly difficult. Very happy with how my knee has been feeling and happy with my squat form. Just need to stay on track and keep building up strength and work capacity.
Close Grip Bench
bar, 8@75, 5@95, 4x8@115 (all RPE 8.5)
Iso Row Neutral Grip
8@2 plates, 4x8@2.5 plates each side…PR
Hip Thruster
3x10@135
Leg Curl
10@80, 3x12@65
Wave 2, Week 1, Day 3, Bench/Chained DL
Bench
bar, 8@75, 5@95, 4@115, 5x4@125, 6@125 (AMRAP, RPE 9.5)
Chained DL (~38lb at the top)
5@!35, 5@185, 3@225, 1@225, (add chains), 8x1@250
*Pretty fast, worked mainly on exploding at the bottom and not as much form worry. Because I really just need to get my fast twitch muscle fibers somewhat working.
Cable Lat Pulldown
10@120, 2x10@140, 10@125
Machine Dips
4x10@90
Cable Triceps Pushdowns
3x10@50
EZ Bar Curls
3x12@50
Ab Wheel
4x10…half way out to really work on keeping my hips tucked and core neutral. Abs did not feel like they ripped that time.
Wave 2, Week 1, Day 4, Squat/Seated OHP
Squat
bar, 5@95, 5@135, 5@155, 3@185, 6x4@205 (The last set was suppose to be an AMRAP but my knee and form was starting to break down so I just finished it out decently. Need to work on keeping my upper back much more steady, especially at the bottom of the squat)
Seated OHP
8@bar, 6@65, 6x5@75
Coan SLDL
4x10@135
Leg Extension
4x10@100
Kettle Bell Lat Raise
4x12@10s
Wave 2, Week 1, Day 5, Paused DL/3 ct pause bench
Paused DL
5@135, 5@185, 3@205, 5x5@230 (worked on pausing right off the ground so I can get my hips and knees better positioned. Certainly feel like I was able to see the differences in how I need to sit back more so that my knees don’t pushed forward first thing. Lots to improve upon.
3 count Pause Bench
bar, 5@75, 5@95, 5x5@115…RPE 7’s
Cable Unilateral Low Row
3x10@65
Leg Raise
3x12
DB Pause Bench
10@30s, 2x10@35s
DB Reverse Flies
4x12@10s
Arctrainer
20 min, level 7 intervals
Wave 2, Week 2, Day 1, Deadlift/Pendlay Row
Deadlift
bar, 5@135, 5@185, 3@225, 3@255 (belt), 5x3@285 (all RPE 8’s)
Pendlay Row
2x8@145, 2x8@135
Leg Press
3x10@3 plates
Cable Lat Pulldown
4x10@120
Cable Face Pulls
3x12@50
Cable Pallof Press
4x10@20 R/L
Arc Trainer
15 min, level 8
Wave 2, Week 2, Day 2, HIgh Bar Squat/Bench
High Bar Squat
bar, 5@95, 5@135, 5@155, 5@185 (belt), 5@155, 5@165, 4@175 stopped high bar because it is causing me to pitch forward on my knees too much and my right knee started acting up, done with high bar for a while and switched back to regular 5@155, 5@165, 5@175
Bench
bar, 6@75, 5@95, 3@115, 3x4@130, 3@130 failed 4th rep due to back cramp, 7@115 AMRAP failed 8th rep
*This is a rep PR for me. I have never done 4’s in a row with 130 before and that’s with an extemely tight and sore upper back and trap area. So I think I could even have done more but my back wasn’t having it.
Iso Row
Wide Neutral Grip: 2x8@1.5 plates, Pronated Low Grip 2x8@1.5 plates
Bulgarian Split Squat
3x15@ BW R/L
EZ Bar Curl
3x10@50
Wave 2, Week 2, Day 3, Close Grip Bench/Paused DL
*on vacation so used a gym I’m not use to, also only did 4 days this week instead of 5 due to traveling. Gym had what I needed.
Close Grip Bench
bar, 6@75, 5@95, 4x8@115 (RPE 8.5 on first 2 sets and 9.5 on last 2 sets)
Paused DL
5@135, 5@185, 5x5@230…a lot easier than last week, had a bad sunburn on my shins so that sucked but I as able to avoid them mostly and still get my work in.
Squat Press
3x10@2.5 plates
Leg Curl
4x10@“80”
Triceps Pushdown
4x12@50
Cable Ab Pulldowns
3x12@80
Wave 2, Week 2, Day 4, Squat/3 ct pause Bench
Squat
bar, 6@95, 5@135, 4@155, 4@185 (belt), 5x4@205, 7@205 (AMRAP)
*super happy with this squat workout. I was able to tuck my right shoulder down a lot more and that seemed to be the key in locking up my upper back and allowing myself to get the tightness I’ve been needing. I helped me keep my chest up as well and the bar path was much prettier. Not every rep was perfect but it’s going in the right direction. The amrap went well also…match PR or something like that I think.
3 Count Pause Bench
bar, 5@75, 5@95, 6x5@115…pretty easy. I’m loving my leg drive and tightness.
Step Lunges with DB
3x14@35s R/L…hate these for the record. It’s more of a grip workout that a leg workout for right now. I guess I’ll keep trying these and see if it helps anything.
Cable Lat Pulldowns Paused
4x10@100…trying to work on packing my lats harder so I can keep doing that with my squat. Needs to keep shoulder mobility and strenght up high.
Overhead EZ Bar Triceps
3x12@30…easy, need to go up next time
DB Lat Raise
3x12@15s
EZ Bar Curl
2x25@30
Wave 2, Week 3, Day 1, Deadlift/Pendlay Row
Deadlift
bar, 5@135, 5@185, 3@225, 3@245, 2@275 (belt), 5x3@295 (first 3 sets were RPE 8, then set 4 was terrible as far as form went, not sure what happened there. Set 5 was a little better but not much, need to work on focus during fatigue)
Pendlay Rows
3@145, 4x6@145…I despise these. I don’t know why but I really don’t like them, but I do them anyways to see if they do anything for me
Reverse Standing DB Lunge
2x8@25 R/L, 2x8@45 R/L…so hard on sets 3 and 4. My quads were not thrilled but i hope that adds up to a gain or 2.
Cable Lat Pulldown
4x10@120
Cable Face Pull
4x12@45
Palloff Press
3x10@22 R/L
Wave 2, Week 3, Day 2, Box Squat/Close Grip Bench
Box Squat
bar, 5@95, 5@135, 5@155, 5@175 (RPE 8), 2 rounds: 5@155, 5@165, 5@175
*Of note, done with high bar squatting for now due to right knee discomfort. It feels like the bar path forces my knees more forward than is comfortable so I am backing off those. Bringing back the box squat with flat shoes to see if those help me out. They went really well tonight, when I was last doing them, I was having trouble with 165ish and now able to pop 175 up pretty easily. Of note, my right shoulder was getting quite achy during these squats, I’ve worked on packing my right shoulder especially even harder and that seems to keep my upper back super tight BUT it does feel kinda rough on the right shoulder. Will need to keep shoulder rehab stuff and be vigilant of it to make sure i don’t injure it again.
Close Grip Bench
bar, 5@95, 2x8@120, 2x8@115
*I was super fatigued and stressing about my shoulder at this point but I made it through. The 120’s were RPE 9.5-10 and the 115 was RPE 8.5. Very happy with my benching speed now a days.
HS Iso Row
4x8@2p+10lb each side
Leg Curl
4x12@70
Arc Trainer
20 min at level 8 hill interval
Wave 2, Week 3, Day 3, Bench/Chain DL
Bench
bar, 5@75, 5@95, 3@115, 4x4@130, 8@95…was suppose to be 5x4 with an AMRAP at the end but my right shoulder was giving me trouble and I didn’t want to push too far.
Chained DL (extra 40 at the top)
5@135, 5@185, 1@225, 1@245, 8x1@265 (305 at top)…45 sec rest between each one.
Lat Pulldown
4x10@100 paused at bottom
Machine Dips
4x10@105
DB Biceps Curl
3x10@25s
Cable Triceps Pushdown
3x15@40
Planks
2 sets 10 sec hard, 3 sec off 5 times
Wave 2, Week 3, Day 4, Squat/Seated OHP
Squat
bar, 5@95, 5@135, 3@155, 3@185, 2@205, 3x4@215, Pause squat: 5@135, 2x5@155
*Shoulder was acting up. Does not hurt while squatting but gets worse after each set. Even high bar was pulling on and overall shitty. Very negative right now about lifting in general.
Seated OHP
bar, 5@65, 5@70, 2x5@75…shoulder bullshit cut it short
Coan SLDL
3x10@135…these are only pumping my low back. Not a fan. May just need to increase weight but not sure if that will just bring my back into even more.
DB Step Ups
4x10@25s
DB Lateral Raise
4x12@10s
Wave 2, Week 3, Day 5, Paused DL/3 ct pause bench
Paused DL
bar, 5@135, 3@185, 1@225, 5x5@240…last 2 reps on the last set were not paused. Back was done/frustration set in.
3 count pause bench
bar, 5@75, 5@95, 4x5@115…was suppose to be 5x5@120
DB Lateral Raise and DB Reverse Flies
4x10@10s
Cable Low Row
4x10@80 with 2 ct pause…Wide neutral 2 sets, overhand 2 sets
EZ Bar Curl
3x8@40
EZ Bar OH Triceps
3x10@40
BB Behind the neck press
3x7@bar…just trying these out to see if they help rehab my shoulder. Felt pretty good.
Treadmill
4 rounds: .1 walk at 3.5mph/.15 run at 8mph
Wave 2, Week 4-Deload, Day 1, Deadlift/Bench
Deadlift
bar, 5@135, 5@185, 3@225, 5x3@255 (RPE 7’s)
Bench
25@bar, 2x20@bar…shoulder health. Trying to get it back to normal this week.
Kettle Bell Reverse Lunge
3x10@25s R/L
Cable Neutral Grip Paused Pulldowns
3x10@105
HS Iso Row-Standing
10@2 plates, 2x10@2 plates+10lb each side
Shoulder Health DB’s (lat raise, front raise, reverse flies)
3x10 of each @10s
Med Ball Situps
3x20@16lb ball