Accumulation block - week 4/4
ME upper
Log strict press
110x3x3
130x3
140x3
150x3
160x3
170x3
180x2
175x3
Assistance
Chins - Regx5 , CG x7,5 , various fingers x singles
DB press - 30x15x3
Triceps/chest were sore, so I didn’t do pushups.
Accumulation block - week 4/4
DE lower
25x2x50% - 12" squat - 135x3, 155x3, 180x2x25 (14:20) PR
7x1x70% - conventional deadlift - worked up to 295 and hit it for 7x1. felt fast.
Assistance
BW ham curl - BWx10x3
Single leg ham curl - 5x30x2 (should have done more but didn’t have time)
Good day. Broke my records. My squat feels strong now, not sure if my 1RM is any higher but it feels good to break records on something.
Accumulation block - week 4/4
Log press
log press
110x3x3
130x3
150x3
160x3
170x3
180x3
190x3
200x3
210x2x2 probably a PR but I’m not sure.
Could have gotten 210x3 easy if I had put the log down between reps, but the pressure was too much and I dropped it. Oh well. Next time I’ll have it.
Assistance
Just got a pair of short-light bands for deadlifting and premium Fierce bands from EliteFTS. I fucking love bands. They have so many good uses and I can’t wait to try DE work with them.
Band pull-aparts - fierce x20x3
Band shrugs - fierce x15, 25, 30
Band assisted pullups - fierce x7, 6, 5
Good day.
Intensification block - week 1/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
rope late pulldown - 50x10
band PA - fierce x10
ME lower
Conventional pin GM
115x3x3
135x3
155x3
175x3
185x3
195x3
215x1
225x1 PR
235x1 PR
245x1 25lb PR
Assistance
1-leg ham curl - 5x34
RDL 6rm - 135, 155, 175, 205, 225, 235, 245
Abs - band crunch fierce x10x4 (front, sides, repeat)
This shit is working. 25lb PR can only mean good things. I added in some work capacity stuff after re-reading Dave Tates The 8-Keys articles.
Intensification block - week 1/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
ME upper
axle z-press
108x3x3
128x3
138x3
148x3
158x1
168x1
178x1
188x1 PR
198x0 got it halfway up.
Assistance
Chins - reg.x3 , closegrip x3, 7
Band press - fierce x40
floor press 6rm - 108, 158, 178, 198, 208, 218x5
2" DB row - 50x10x3
Good day. Almost had that 198 though. Maybe I can get it on standing press.
Intensification block - week 1/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
DE lower
10x2x50% + 25% band - 14" squat - bands x3x3 , 135x2, 155x2, 180x2, 155x2x10
180 was too slow so I dropped to 155.
7x1x30% + 90lb band - conventional deadlift - 135x1x7
Felt too light. 225 felt too slow though so I think I should be using something like 185.
Legs were sore from good mornings even after foam rolling and active rest, so I didn’t do anything after my DE. Not sure if this is all supposed to feel easy, but it did. In comparison to 25x2x50%, it was like a warmup.
Intensification block - week 1/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
Log press
Axle c&j
108x3x3
148x3
178x3
188x1
198x1
208x1 PR clean
axle jerk
218x1 PR
228x1 PR
238x- walked it out twice, but knew i couldnt get it
Assistance
2" DB row - 70x6x6
band pa - fierce x26, 24, 18
Intensification block 2/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
box jumps - 35"x3x3 , 35"x3 , 36"x3 , 37"x3 , 38"x1x3
ME lower
conventional reverse band dead 3" deficit
108x3
198x3
268x1
318x1
338x1
358x1
378x1
398x1
418x1
428x1
448x1
458x0
Assistance
1-leg ham curl - 5x40
RDL 6rm - 135, 185, 205, 225, 245 - 265x5
Abs - band crunch fierce x10x4 (front, sides, repeat)
Probably hit a PR deadlift, but never done it with bands before so I don’t really know. Last conv. 3" deficit dead was 413x1, and I don’t think the bands took off more than 40lbs.
Intensification block - week 2/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
ME upper
axle press
108x3x3
118x3
128x3
138x3
148x3
158x1
168x1
178x1
188x0
188x1 PR was harder than i would have liked
Assistance
Bar tricep extension - 20x40 (gonna use 30 next time)
floor press 6rm - 108, 178, 188, 198, 208, 218
wide DB press - 25x15x3
Forgot to do chinups so I’m doing them on DE lower day.
Intensification block - week 2/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
DE lower
12x2x40% + 25% band tension - 14" squat - 108x3x3, 148x2x12
7x1x35% + 90lb band tension - sumo deadlift - 135x3x3, 155x1x7
Chins - reg.x5x2, CGx4
Chins went down. But I probably got fatter.
Intensification block - week 2/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
Log press
barbell c&j
108x3x3
158x3
168x3
200x3x2
210x1
225x1
235x1
245x0x2 (bad clean)
Assistance
2" DB row - 70x7x7
band PA - fierce x30, 21
Intensification block - week 3/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
ME lower
Sumo pin GM
135x3x3
155x3
175x3
185x3
195x3
205x1
225x1
235x1
245x0
Assistance
1-legged ham curl - 5x30
RDL 6rm - 135, 185, 205, 225, 265x2
Not a PR I don’t think, but the bar was positioned lower than I had it last time when I hit 225x3, so I don’t really know. Hamstrings were sore as fuck day after and I was tired when I went in to this workout, so I knew it wasn’t going to be amazing. Then I tried my assistance and I knew I was going to suck. Low back was pumped since the third set. Lame day, but I hit it at least 90% and that’s fine with me.
Intensification block - week 3/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
ME upper
log strict
110x3
120x3
130x3
140x3
150x1
160x1
170x1
180x1
190x1
195x1 PR
200x0
Assistance
Bar tricep extension - 40x31
floor press 6rm - 108, 158, 178, 198, 218, 228 PR
wide DB press - 25x15x3
Intensification block - week 3/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
DE lower
10x2x45% + 25% bands - 14" squat - bands x3 , 135x2x3 , 160x2x10
7x1x40% + 90lb bands - conv. dead - 135x1x3 , 175x1x7
chins/pullups - a bunch of sets for 4-7 reps.
I got a job as a personal trainer and hang out at the gym between my sessions. So I’ve been doing a lot of bench practice recently, since I figure if I’m not going to bench I shouldn’t have to lose my skill.
So a few days after my ME upper, I was benching and did this:
med-grip bench press
bar x25x4
135x5x2
225x1x2
245x1
265x1
285x1
Slow (but not a grinding) single at 285 for medium-grip bench, after not benching for about 3 months. Felt like I had 295 if I had better skill and kept the bar in the groove, but I felt awesome afterward. Then did this:
shoulder dislocations with bar x15
Static front squat stretch x30sec.
repeat x5
neutral grip chins 3x6
Not a bad “workout because I’m bored” session.
Intensification block - week 3/4
Work Capacity
sprint + spin - 3x50ft
1-leg ham curl - 2.5x10x3
pushups - 1x10
band assisted chin - fiercex5
band PA - fierce x10
Log press
log press
110x3x3
130x3
150x3
170x1
180x1
190x1
200x1
210x1
225x1
235x0
230x0
225 felt good. I just think I should have planned my attempts better. But 225 is an old PR so I’m okay with it.
Assistance
2" DB row - 70x12, 7, 10
Pullups - assisted - fierce x6, 4
BB row - 135x 8, 10, 10
Forearm were pumped from gripping the log so hard and the 2" rows, so my pullups and BB row was stunted. Good day to end my intensification phase on though.
Intensification block - week 4/4 - deload
ME lower
Tire flip - 10
Hill sprint - 8
Kept it simple. Got some heavy work in, did some conditioning/pump work.
Intensification block - week 4/4 - deload
ME upper
DB press - 25x20, 50x6x2
DB chest press - 50x10, 70x7, 90x7, 70x10, 8, 8
Chins - neutral grip - bw x3
close grip - bw x4
pullup - bw x3
repeat x2, not circuited
1-arm BB row - bar x15x2
1-arm tricep extension - 20x15x2
Took about 50 minutes. Got some heavy rep work in. Mainly just wanted to see what I could do with the DBs after not using them for almost a year. After I got done using the dumbbells on chest press I felt weak and wobbly as fuck from using all those stabilizers I never use. If I used DBs more often I could probably get 100x8. But, kept it simple and got the work in without killing myself.
Decided to forgo my DE days on my deload. Just felt tired and didn’t feel like doing it.
Accumulation block - week 1/4
Work capacity
quad squat - bw x10
conv. GM - 108x6
pushups - bx x10x2
chins - fierce x5x2
band PA - fierce x10x2
ME lower
Conv. 4.5" axle deadlift
108x6
198x1
248x3
298x1
318x1
348x1
378x1
388x0
Could have used a couple more sets. Also, I wasn’t aware I was at 4.5", I thought the whole time I was at 3" and was going for 418 at the LEAST. But after I stopped being pissed and examined the weights, I realized the deficit was huge.
Assistance
bw ham curl - assisted x10x3
step-up - 21" - bwx10, 25x10x2
zercher carry - 108x100ft x2
Got sick as fuck for 6 hours after this workout for some reason. Must have ate something rotten.