Week 2, Day 2, 6/2
Eccentric Pause Squat
bar, 5@135, 3@155, 6x3@175 beltless, felt pretty easy actually; RPE 8
Conventional DL
2x5@135, 3@225, 7x2@245 beltless, worked on speed, 90 sec rest
Machine Leg Press
4x12@210
Bent Over DB Paused One Arm Row
3x10@60 R/L
Leg Curls
3x12@70
Week 2, Day 3, 6/4
Bench
bar, 5@75, 5@95, 4@115, 2@125, 2@135 (RPE 8), 4x4@130…these ended up going fairly well, my self handoffs were as smooth as I could get them.
Box Squat
5@95, 5@135, 3@165, 5x5@195…youch these were rough. Very difficult as always but I pushed through and completed them just fine. Probably RPE 9
Incline DB Bench
3x8@35s
Cable Unilateral Lat Pulldown
3x12@70
EZ Bar Triceps
4x10@30
EZ Bar Curls
3x10@40; 2x20@30
DB Lateral Raise
3x12@15s
DB Delt Raise
3x12@15s
Week 2, Day 4, 6/5
Sumo DL
3x4@265, 2x2@305…rpe 8 maybe, felt amazing and had great hip position
Close Grip 90 sec rest speed Bench
8x3@115…easy
Chest Supported Row
4x12@60
DB Single Legged RDL
4x10@40s
KB Swings
4x2@15@40
Leg Extensions
3x12@110
Facepulls and Abs
Week 3, Day 1, 6/6
Squat
1@250 (RPE 9), 4x4@225…much hard than my single. RPE 9.5 and possibly 10 on the last set
Tshirt Paused Bench
3x6@115, 3x6@105…originally scheduled for all 6 sets to be 115 but my knee and back were not having it and my form was getting sloppy. So I dropped the weight and even then it was at the appropriate level of difficulty.
Fat Man Pullups
4x8
Triceps, Cable Pec Flies, Face Pulls
Week 3, Day 2, 6/8
Eccentric Pause Squat
6x3@185…super easy, no belt. Had good position
RDL
5x6@225…tough sets but had a belt on and that made it manageable. Had given blood the previous day so my grip was having issues which never happens but haven’t had an issue since.
One Arm DB Paused Row
2x10@65…suppose to do a 3rd set but again, had issue with grip
Leg Press Machine
4x12@230
Leg Curl
3x12@70
Cable Pullthroughs
3x12@70
Pallof Press
Week 3, Day 3, 6/11
Bench
2@140 (RPE 9), 4x3@130, 6@130 amrap…had a spot for handoffs which was really nice but didn’t do as well as I would have liked. Was not explosive at all but form was okay.
Box Squat
6x5@195…death. death everywhere but I made it and was surprisingly explosive and felt powerful.
Incline DB Bench
3x8@35s
Lat Pulldown
3x12@120
Triceps EZ Bar and Curls EZ Bar
3x10@40
Lateral Delts and Rear Delts: 10s
Week 3, Day 4, 6/12
Sumo DL
3x4@275 beltless, 2x2@315 belted
Close Grip Bench- 90 sec rest
8x3@120…easy peasy
HS Iso Row
4x12@2.5 plates each side neutral grip
Single Leg RDL DB
4x10@45
KB Swings
4x15@40
Leg Extension
3x12@60
Facepulls and kneeling cable abs
Deload Week, Day 1, 6/13
Squat
5@95, 5@135, 3@185, 2@215 (belt), 1@235 (RPE 8), 3x3@205…easy enough but my right knee was bothering me a bit, could be because we talked about crepitus in class today so I was hyper aware of my knee sigh
Tshirt Pause Bench
5@75, 5@95, 5x5@105…fairly easy but could have gotten tighter
Fat Man Pullups
4x8
Cable Triceps
3x12@30
Facepulls
3x12@70
Pec Flies
3x10@30]
Light Cardio for 10 minutes
Deload Week, Day 2, 6/16
Eccentric Pause Squat
bar, 5@95, 5@135, 6x2@165…super easy
Conv DL
bar, 2x5@135, 3@225, 7x2@255…good positioning, packed my lats before starting the lift and it felt great
One Armed DB Row
3x8@55 R/L
Leg Press
4x12@2 plates
Leg Curls
3x12@50
Cable Pullthrough
3x12@50
Deload Week, Day 3, 6/18
Box Squat
bar, 5@95, 5@135, 3@165, 4x4@185…fairly easy today, RPE 7
Bench
bar, 5@75, 5@95, 2@120, 2@130 (wish it had been easier but not bad), 3x3@125 (much easier, RPE 8)
Incline DB Bench
3x8@35s
Cable Lat Pulldown
3x12@110
EZ Bar Triceps and Curls
4x10@40 and 3x10@40, 2x20@20
DB Delt Raise and Lateral Raise
3/3x 12@15
Deload Week, Day 4, 6/19
Sumo DL
3x3@255, 2x1@295
Close Grip Bench with 90 sec rest
7x3@110
Horizontal Row: Machine Chest Supported Row
4x12@110
DB Single Legged RDL
4x10@40
DB KB Swings
4x15@45
Cable Facepulls
3x12@70
Block 2, Week 1, 6/21
Squat
bar, 5@95, 5@135, 3@185, 1@205 (belt), 1@235, 1@250 (RPE 8), 5x3@225
*These went really well today, the 250 felt slow but when I think about it, I could have done 2 more reps probably so I’m happy with that. The 225 was great, difficult but much better than previous weeks at 225, probably RPE 8 on those as well.
CG Paused Bench
bar, 5@75, 5@95, 6x5@115…pretty easy, just got really tired toward the end
Vert Row: Cable Lat Pulldown
4x8@110
Pushups Cluster
3 x (3 of 4 pushups with 20 sec rest)…harder than it looks, pretty rusty on pushups too
Cable Pec Flies
3x12@15
Abs: RKC Planks
10 rounds of 10 sec holds, roughly 7-10 sec rest in between each. Very difficult toward 8th set and on.
Block 2, Week 1, Day 2, 6/22
Paused Squat
bar, 5@95, 4@135, 3@155, 6x3@175…fairly easy but definitely feeling it after the squats I had the previous day.
Block Sumo Pulls
2x5@135, 3@225, 3@245, 5x5@275 beltless…had to use bumper plate for the blocks and that was probably close to 3 inches, will try the thinner regular plates next time, they just are pretty shitty. This was relatively easy but my hips were not liking the raise platform for pulling for some reason. I tried to readjust feet but it will just take some adjustment.
Meadow’s Row
3x10@1 plate, R/L…these felt great but the bar is pretty thick and my grip was a big issue. I finally figured out to just use a false grip and it was much more productive after that.
Leg Press
4x10@2 plates each side
Leg Curl
3x12@50
Cable Pullthrough
3x10@90
DB Suitcase Holds
3x 30 sec each side@ 40…started out light because I wasn’t sure how my grip would do and this weight was fairly appropriate. I could def feel my obliques kicking in
Block 2, Week 1, Day 3, 6/23
Bench
bar, 5@75 ,5@95, 3@115, 2@125, 2@135 (RPE 9), j5x3@130…these were not exactly hard but they were annoying. The weight didn’t necessarily feel heavy but iit just wouldn’t move fast. I kept trying to widen or narrow my grip and get my arch higher but no matter it just wasn’t going to be explosive.
Box Squat
5@95, 5@135, 3@165, 6x4@195 (first 4 sets were 90 sec rest)
*This was suppose to be a full 2 days after the previous workout but I have weekend plans and I had to get this workout in early. I haven’t squatted 3 days in a row in very long time so this was particularly exhausting. I did well with the actualy weight but my right knee was acting up and I def need to give my body a break now for a couple days.
DB Bench
10@35, 2x10@45…45s were probably too heavy, will go for 40s next time.
Cable Iso Row Neutral grip pulldown
3x10@70
Cable Triceps pushdown
3x12@50
Machine Shoulder Press
3x10@40
Block 2, Week 1, Day 4
Sumo Deadlift
4x3@275 (belt), 2x2@310…not the easiest
Banded Bench- 90 secondish rest
8x3@110 with red band
Horizontal Cable Row Iso handle
4x10@90
Single Leg RDL
4x8@40
KB Swing
4x12@50
DB Step Ups
3x10@25s R/L
Cable Facepulls
3x12@70
Block 2, Week 2, Day 1,
Squat
1@255 (RPE 9), 5x3@230 (very difficult…RPE 9 to 9.5)
Paused CG Bench
7x4@120…pretty easy
Cable Lat Pulldown
4x10@110
Pushup Cluster
3x5/5/5 with 20 sec rest
Delts and Abs
Block 2, Week 2, Day 2
Paused Squat
6x3@185…pretty easy
Conventional DL
7x2@265 (belted due to back pain, was easy though)
Meadow’s Row
3x10@45 R/L
Leg Press Machine
4x10@230
Hamstring Curl
3x12@70
Block 2, Week 2, Day 3 (7/2)
Bench
2@140 (RPE 9), 5x3@135…best bench has felt in a while, the weight didn’t feel too heavy at the top and I did get some leg drive
Box Squat
6x4@200 (belted)…first 4 sets were 90 sec rest but I couldn’t maintain that as I went. Pretty good form wise, just very exhausting
DB Bench
4x8@35s
EZ Bar Curl
4x10@40
Cable Lat Pulldown- Iso handle neutral grip
3x10@70
Cable Face Pulls
3x12@70
Block 2, Week 2, Day 4, (7/3)
Sumo DL
4x3@285 (belted) RPE 8, 2x2@320…first rep was fairly easy on both but the second reps ended up being rushed and I’d definintely want them to smooth out.
Banded Bench
7x3@115…these got better as they went. The first 3 or 4 sets were slow but I started to get faster with better leg drive by the end
Cable Row Horizontal
3x10@70
Cable Pullthroughs
4x12@90
Facepulls
3x12@70
*Kind of skimped on this workout because of July 4th fun that I wanted to move on towards. Also this week is a big test and study week at school so I will probably not be following my Week 3 as programmed in order to make the workouts more like an hour. We’ll see how that goes meh
BLock 2, Week 3, Day 1 7/5
Squat
5x3@235…had to skip the single due to time constraints for studying. These were very hard but form was staying together so I kept going .
Paused CG Bench
4x5@120…for some reason these were hard
Lat Pulldown
4x12@110
Triceps Pushup Cluster
6/6/6x3 sets with 20 sec rest