Conjugate, Week 14, Day 4, Box Squat/Block Sumo
Box Squat (was suppose to do pin squat, but the rack with the pins was taken so just went with box)
5@135, 4@165, 4@185, 4@205 (belt), 4@225 RPE 10 but a PR, 5x3@200
Sumo Block Pull (~1.5 in)
5@135, 3@225, 3@275, 5@295 (RPE 9.5 so too much so I took the weight down), 4x5@275
Conv RDL
3x10@185
Leg Press
3x15@2 plates
Core
Conjugate, Week 14, Day 5, Incline Press/Pullups
Incline Press
10@bar, 8@65, 5@75, 5x5@85
Pullups
5x2@BW
Assisted Pullups with mini band (red band)
2x4, 3
Pushups
8,8,9
DB Curls
4x12@20s
Bent Over Rear Delt Raise
4x12@20
Cardio: Eliptical for 25 min
Conjugate, Week 15, Day 1, Sumo/Squat
*I did not have my boyfriend at the gym for once tonight and was working out by myself, however, he always carries the chalk. So at first I was just going to see how things were affected and it was going poorly. Had to skip sumo completely and move on to squats. However, a friend showed up and had chalk so after squats, I tried to do sumo again and had no grip issues. But my hips were shot from squats so I still have to postpone sumo.
Sumo
5@135, 4@185, 4@225, 2@275, 2@295 (belt), 1@315, 0@335…got it to my knees then the bar slipped, 2@315 (the second rep fell from the top due to grip slipping)
*Had to call it and move on because no chalk=I’m useless.
Squat
8@bar, 5@95, 5@135, 4@165, 4x4@195 (belt), 5@195 amrap meh
Wide Stance Squat Beltless
3@155, 4x6@175
Sumo again (when a friend got there with chalk)
2@135, 2@225, 2@275(belt), 2@315, 1@335 (couldn’t get second rep off the ground), 1@315
Cable Lat Pulldown
3x10@110
Leg Curl
3x15@45
Ab Crunches
*accidentally skipped a ton of logs so I will post the main points over the last week now
Week 15, Day 2, Bench
Bench with 2 ct pause
8x2@135
Horizontal Row: Iso HS Row: 5x8@100 each side
Other accessories
Week 15, Day 3, Bench/Feet Up Bench
Bench
bar, 5@95, 2@115, 2@125, 2@135, 2@145, 2@150 (PR), 3x5@125, 6@125
Feet Up Bench
8@95, 3x8@105
Accessory Stuff
Week 15, Day 4, Squat/Sumo
Beltless Squat
5@135, 3@185, 2@205, 2@225, 2@235, 3x5@185, 7@185
Sumo with Chains
8x2@255
Conv RDL
3x10@185
Leg Press
3x15@2plates
Cable Pullthroughs
3x15@50
Week 15, Day 5, Seated OHP/Pullups
Seated OHP
8@65, 5@75, 3@85, 3@90, 4x3@85
Pullups
5x2@BW
“Fat Boy” Pullups (feet out front on box and use smith machine as pullup bar)
4x6
Pushups
10,9,8
EZ Bar Curl
4x10@40
Rear Delts
Last week of tough work until deload next week
Week 16, Day 1, Bench
2 Ct Pause Bench
bar, 8@75, 5@95, 4@115, 2@125, 1@135, 6x2@140
TnG Bench
4x3@135, 7@135 (amrap PR)
Incline DB Row with pause
5x8@50s
DB Neutral Curl
3x15@15s
Assisted Dips
3x8@55
Iso HS Press
3x12@1 plate each side
DB Rear Delt
3x15@15s
Light Cardio: Eliptical
Week 16, Day 2, Sumo/Pin Squat
Sumo
*repeated what would have been last week’s workout that was messed up by the lack of chalk
2x5@135, 3@225, 2@225, 2@275 (belt), 2@305, 3x2@335 (PR), 4x2@305
*Very tough sets here but form held up well and so did my fatigue levels. I finished fairly strong but did not go for an amrap on the last set at 305.
Pin Squat
*First time really trying these. The squat rack at our gym is terrible the pins were a big distance apart so I had to put the pin higher than I would have liked but it is a good overload movement I guess. We’re going to see if these help with anything.
4@135, 4@165, 4@185, 5x4@225 all beltless
Pause Squat with speed out of the bottom
3@135, 6x3@155
HS High Row
3x10@55 each side
Leg Curls
15@50, 3x15@65
Hip Abduction
3x15
Weighted Crunches
Week 16, Day 3, CG Bench/Feet up Bench
Close Grip Bench
bar, 8@75, 5@95, 4@115, 4@125, 4@135, 4@145 (1 rep PR, had just a tiny nudge from my spotter on the last rep to keep my bar path straight because I was leaning to the left but the grind and effort I am counting as a rep so 1 rep PR), 3x5@125
Feet Up Bench
5x6@115
Horizontal Row: HS Supinated Grip Low Row
4x10@55 each side
Triceps: Cable Pushdowns
4x10@40
DB Curls
3x12@20s
DB Lat and Rear Delt Raise
3x12 of each@15s
Cardio
Week 16, Day 4, Chain Squat/Block Sumo
Chain Squats (~40lb at the top)
bar 5@95, 5@135, 5@135 (add chains), 3@165, 3@185, 3@205, 3@215, 4x3@185, 6@185 (amrap)
1.5 in Block Sumo
2x5@135, 3@225, 3@275, 6x3@295…super easy but exhausting
Conv RDL
4x8@205 belted
Leg Press
3x15@2 plates each side
KB Swings
3x15@40
Week 16, Day 5, Incline/Pullups
Incline Press
8@bar, 5@65, 4@75, 4@85, 6x4@95 (PR, added the blue foam under my low back on the 4th set to help keep my chest up, it’s such a long range of motion for me that I was really struggling pushing the bar path back so the foam helped with that)
Pullups
5x2@BW
“Fat Man” Pullups
5x6@BW
Pushups
12, 10, 8
Strict EZ Bar Curls
4x12@40
Bent over DB Rear Delts
3x15@15s
DB Suitcase DL
3x12@60 R/L
Conjugate, Deload Week, Day 1, Bench
3 ct pause Bench
8@75, 5@95, 4@115, 8x2@125…super easy
TnG Close Grip
2x5@125, 7@125 amrap
Horizontal Row: Bent Over Tbar Row
3x10@75
DB Curls
3x12@20s
Assisted Dips
3x10@55
Pecs and Shoulder Health
Eliptical for 20 min
Conjugate, Deload Week, Day 2, Sumo/Squat
Sumo
bar, 2x5@135, 3@225, 2@275 (belt), 3x2@295, 3x3@275
Paused CAT Squat (accelerate out of the bottom as fast as possible)
5@95, 3@135, 2@155, 8x2@175 beltless
High Bar Squat
3x6@155
Cable Neutral Grip Lat Pulldown
3x10@100
Leg Curls
3x15@65
Hip Abduction
3x15
Conjugate, Deload Week, Day 3, Bench
Comp TnG Bench
bar, 8@75, 5@95, 5@115, 3@125, 3@135, 2x3@140, 3x5@125
Feet Up Bench Paused
6x3@105
HS Pronated Iso-Row
3x10@100
Triceps
3x12@40
DB Curl
3x12@20s
Lateral and Face Pulls
3x15
Deload Week, Day 4, Pin Squat/Sumo
Beltless Low Pin Squats (at parallel)
5@95, 3@135, 3@165, 3@185, 3@205, 3@215, 3x5@185
Beltless Paused Squat
5@135, 3@185, 5x3@225
RDL
3x10@185
Leg Press
3x15@2.5 plates each side
Cable Pullthroughs
3x15@45
Abs
Conjugate, Deload Week, Day 5, OHP/Pullups
OHP Standing
10@bar, 5@65, 3@75, 2@85, 2x2@95 (RPE 9.5), 3x5@75
Pullups
3x3@BW
Fat Man Pullups
3x7
Pushups
11, 9, 9
EZ Bar Curls
3x12@50
DB Rear Delt
3x15@15s
DB Reverse Lunges
3x10@25 each leg
Conjugate, Peak Cycle (3 weeks of peaking and then test week), Week 1, Day 1
Comp Bench
bar, 8@75, 5@95, 5@115, 2@125, 9x2@135…easy
TnG Close Grip Bench
3x5@125, 8@125 amrap 2 rep PR
Halfway Seal Row (Use medium size box and foam pad and bend over to row BB)
8@95, 4x8@115
DB Hammer Curls
3x15@20s
Machine Tricep Pushdown
3x12@100
Cable Pec Flies
3x12@20
Cable Across Body Delt
3x12@10
So I skipped like a week of logging so I will hit the highlights of the last week with each day
Peak Cycle, Week 1, Day 2, Sumo/Squat
Sumo
warmup, 3x3@325 (belt), 4x2@295…easy
Comp Squat
warmup, 4x5@215 (RPE 9ish or so)
CAT Pin Squat
6x3@185 belted
Lat Pulldowns
Leg Curl
Banded X Walks
Day 3, Bench
Foam Board Press
warmup, 3@150 (5 lb PR), 3x3@135, 6@135 amrap
Paused Wide Grip
6@95, 3x6@115
Horizontal Row
Triceps
DB Curls
Lat and Rear Delt Raise
Day 4, Squat/Sumo variation
Squat
warmup, 2@255 (RPE 10), added Reverse Band which was light band and failed at 255…wasn’t really ready for the feeling of the band at the bottom and it threw me off.
2@225, 2x2@235, went down to 185 and did some paused reps because after the bands were removed I was coming up on my toes.
Block Sumo
warmup, 3x3@295 belt, 4x3@275
Sumo RDL
3x6@185
Leg Press
Pull Throughs
Core
Day 5, Incline Bench
Incline
5x5@80
Pullups
3x3@BW
Fat Man Pullups
3x8
Pushup
12, 6, 9
Peak Cycle, Week 2, Day 1, Bench
Bench
8@75, 5@95, 4@115, 2@125, 2@135, 7x2@145 (PR with weight, all RPE 9)
Close Grip TnG
5x3@135
Horizontal Row: Cable Low Row pronated grip
4x8@120
Triceps
3x12@40
Face Pulls
3x15@40
Peak Cycle, Week 2, Day 2, Sumo/Squat
Sumo
bar, 3@225, 2@275, 2@315 (belt), 1@335, 2x2@345 (RPE 10 due to form on second reps), 2x1@355 (RPE 9.5)
*New gym PR with the 355 singles. Was programmed to do doubles but that was not going to happen at the risk of injury or failure so did the singles. Was definitely a grind but my form held up pretty well and I hope I’m able to get more when I test my max next Saturday.
Comp Squat
5@95, 5@135, 2@185, 2@205 (belt), 5x2@225…very frustrating set, these were like RPE 9 to 9.5’s honestly and 225 just should never feel that way period. I know I pulled heavy DL but still. So after testing my max next week, I’ll be re-evaluating squat form and maybe switch back to flat shoes to see how that goes.
Paused Squat
4x4@185 belted…again way too hard for what it was.
HS High Row
3x10@1.5 plates each side
Leg Curls
3x12@80
X Band Walks
3x5 each side
Abs
Peak Cycle, Week 2, Day 3, Bench
Bench
bar, 7@95, 5@115, 2@125, 2@135, 2@145, 2@150, 2@155 (doubled my 1 rep max so that’s pretty awesome!), 4x2@140
Paused Close Grip
4x4@130
Cable Iso Low Row
3x10@55
Cable Rope Triceps Pushdown
3x12@40
Cable Face Pulls
3x12@50
DB Curls
3x10@25s
DB Lateral Raise
3x10@20s
Eliptical for 15 min
Peak Cycle, Week 2, Day 4, Squat/Sumo
Squat
*as squat form has been pretty abysmal the last couple weeks, I decided to go to flat shoes for today and see how form felt. Turns out was in much better position and able to grind more easily through my sticking point.
bar, 5@95, 5@135, 3@185, 3@205 (belt), 2@225, 2@245, 2@260 (RPE 10 but a 5 lb PR), 2x2@240, 3x2@225
Sumo
5@135, 3@225, 1@275 (belt), 4x1@315 (not going well and form was terrible. I was leaning over the bar too much and I felt like I was muscling the weight up instead of finessing it off the floor. Took the weight down), 6x2@295
RDL
Sumo: 6@185…hips hurt so switched to conv
Conv: 2x6@185
Leg Press
3x12@2 plates
Cable Pullthroughs
3x10@50
Abs