Week 5, Day 4, ME bench/RE bench
ME Bench: 5x95, 4x115, 4x4x125, 2x4x120 (RPE 9.5)
RE Bench heavy TnG: 3x8x105, 6x105
H Row: HS Row: 4x12x100
Triceps heavy: EZ bar pullovers 4x12x40
Biceps DB Curl: 4x12x25s
Lateral raise DB 3x15x15s
Rear Delts DB: 3x12x15s
Treadmill: 1 mile run at 6.9mph 8:47 total
Intensification Phase (heavy weight, lower reps) Weeks 6-10
Week 6, Day 1, RE DL/DE heavy squat
RE DL: conventional with belt: 5x5x255
DE heavy squat: 6x3x205 belted
Heavy Glutes: BB glute bridge: 4x10x185
Quads: leg press: 3x15x2 plates
Hamstrings: seated leg curl: 3x20x70
Week 6, Day 2, DE bench light/RE bench light
DE bench light: 3 ct pause 4x95, 7x2x115, 3x2x120
RE bench light: DB floor press 4x10x40s
H row: BB meadows row: 4x10x35 R/L
V row and pecs: assisted pullups and dips: 3 rounds: 10@70, 2x8@55
Triceps light: cable pushdown 3x15x45
Rear delt: face pull 3x12x45
Cardio: sled pushes with 1 plate: 3.5 rounds
Week 6, Day 3, ME squat/DE DL
ME squat with belt
5x135, 3x175, 3x190, 3x210 (belt), 5x3x215, 2x8x155 beltless but difficult
DE DL light: 12x1x255 with 45 sec rest and belt…not as explosive because my right knee was bothering me a bit
Hamstring: BB SLDL 4x10x135
Glutes: cable pull through 3x12x50
V row: cable lat pulldown 3x12x120
Abs: deadbug 3 round of 6 each side
Week 6, Day 4, ME bench/RE bench heavy
ME bench: comp style
5x95, 4x115, 3x125, 5x3x130 rpe 9.5, but rpe 10 on last 2 sets
RE bench heavy: TnG
4x6x115…rpe 10 by 4th set
H row: HS row 4x10x2.5 plates with 1 min rest
Triceps heavy: EZ bar OH 4x10x50
BIceps: EZ bar curls 4x10x50
Rear delts: cable cross pulls 4x10 each side
Week 7, Day 1, RE squat/DE DL heavy
RE squat: box squat
5x135, 4x155, 5x6x185 beltless
DE DL heavy: sumo
3x225, 2x255, 2x275 belt, 6x2x295…not as explosive or easy as I would have like but apparently my form and speed looked okay so I just stayed with it
BB hip thrust: 4x12x135
Reverse lunges: 3x10x25 each side
Hamstrings: curls 3x15x65
Week 7, Day 2, DE bench heavy/RE bench light
DE bench heavy: 3 ct pause
5x95, 3x115, 5x2x125 rpe 8
RE bench light: DB floor press: 5x8x45s…much heavier than last week
H row: HS standing row neutral grip: 2x10x2.5, wide neutral: 2x10x2 plates
Delts: BB circuit: 4 rounds at bar (10 curls, 10 upright row, 10 OHP)
Cardio: 3 rounds of sled pushes with 1 plate…thought I was gonna die again due to lactic acid build up…took forever for it to come down and for me to breathe normal
Week 7, Day 3, ME DL/DE squat light
ME DL: block sumo (~2.5-3 in block)
3x225, 2x275, 2x295 (belt), 2x2x305, 3x305, 2x2x305
*Hadn’t done block pulls in a long time so I figured I’d give these a try…didn’t really feel great honestly and I didn’t feel like I was in a stronger position than the floor for some reason. Maybe a lower block next time or more spread apart for a wider stance. I’m not sure. Still dealing with some weird right hip/leg/knee tightness and mild pain.
DE squat light: Paused and beltless
2x4x95, 4x135, 2x155, 7x2x175, 2x2x135 slow eccecentric…the right knee/hip crap was not allowing me to be explosive plus this weight should not have felt heavy and it definitely did. So I lowered the weight for a couple sets and did some slow eccentric…maybe I’ll keep that up in future sets.
Hamstrings/quad: Step up with slow eccentric 4x12xbw
Glutes light: banded goblet squat 3x12
Abs: deadbug and planks
Biking: 15 min LISS to work on knees
Week 7, Day 4, ME bench/RE bench
*so this workout was at a powerlifing gym with real benches and equipement and I was going to have a spotter as well so I was super excited for this workout to go well. And it did not. Very frustrating. BUT I think I might have gained a new bench form to possibly try to help give myself better leg drive…we’ll see if it works on the shitty narrow and low benches I have at my regular gym.
ME bench comp paused
5x95, 4x115, 3x2x135 (RPE 10), 2x130, 1x135 (with new form and it felt terrible but I chalked that up to frustration and fatigue
RE bench TNG: 6x115, 3x6x105
HS Row: HS overhand: 4x10x2 plates paused
Triceps pushdown 4x12x35
Machine OHP 3x12x20
DB Bent over row: 3x10x55s r/l with DB flies
Week 8, Day 1, RE DL/DE squat heavy
*after attending a powerlifting meet this past weekend, I got a little bit more motivated to come into the gym and really try to nail down tighter technique and mental cues. Kinda helped, still having the right knee pain but I think I’ve narrowed down which muscles need to be worked on.
RE DL: Sumo…started out with TnG but my back did not like that today
2x5x225, 5x245, 4x6x265 (belted)
DE squat heavy (belted)
5x135, 3x155, 2x185, 6x2x205
*These actually felt moderately okay for the first time in a while. I did a little extra bands and leg press warmups and I feel like that needs to be the usual with warm ups. I was able to squat with a tough narrower stance and felt more upright and explosive out of the hole. Hope to gain some momentum on squats for fucks sake.
Glutes heavy: BB hip thrust 4x12x145
Quads: leg extension: 3x12x85
Bike for 10 min LISS
Week 8, Day 2, DE bench heavy/RE bench light
DE bench heavy: 5x95, 3x115, 10x2x115 1 min rest
RE bench light: DB floor press: 2x8x45s, 7x45…starting to mess with my traps and pinch
H row: 2x10x2 plates, 2x10x1.5 plates
Pushups 2x8
Triceps: cable pushdown 4x15x37
Delts/biceps: OHP and culrs with BB: 3x10 of each
Week 8, Day 3, (3/2/17), ME squat/DE DL
ME squat: box squat beltless
5x95, 5x135, 4x155, 4x185, 4x205, 2x4x215 rpe 9
DE DL: Conv: 3x225, 1x225, 12x1x254 belt 60 sec rest
Hamstring: SLDL 3x10x135
V row: assisted pullups 3x8x55
Glutes light and Abs
Week 8, Day 4 (3/5), ME bench/RE bench heavy
ME bench: Comp pause: 3x125, 3x130, 3x135 rpe 10, 4x2x130 rpe 9.5
RE bench heavy: TnG 4x5x120
H row: HS wide grip 4x12x1.5 plates
Triceps heavy: ez bar skull crusher: 3x12x50
Biceps: ez bar curls 3x12x50
Pecs: DB flies 3x12x5s
Rear dlets: DB reverse delt 3x12x15s
Arnold press: 3x12x20s
Week 9, Day 1 (3/7), RE squat/DE dl heavy
RE squat: beltless box: 4x6x195, 5x195
DE DL heavy: paused cov belted: 2x225, 5x2x245
Glutes heavy: BB hip thrust 2x10x135…had to stop bc it was aggrevating hip flexor
Quads: Step ups combo: 3 variation of normal, across, and sideways 3x10 of each
Hamstrings banded laying curl 3x10
Abs
Week 9, Day 2 (3/9), DE bench/ RE bench light
DE bench: 3 count pause: 9x2x120
RE bench light: DB floor press: 3x12x40, 9 flat bench due to trap pinching
V row: fat man pullups: 3x10
Triceps: cable pushdown: 4x12x42
BB work: 3x10 of each: curl, upright row, ohp
DB bent over row: 2x8x45 r/l with pause
Cardio circuit: 5 rounds: 20 KB swings at 40, 50 jump ropes, 10 burpees (14:18)