Deadlift
2x5x175lb
Hanging Leg Raise
BWx10,10
Ab wheel
BWx5,5
1st deload week is over and I’m ready to push some heavier weights. I’m going to conservatively increase my upper body and lower body training maxes by 1lb and 2lbs per rep above the standard. So my training maxes for 8’s Wave will be:
OHP TM: 125lb
Squat TM: 266lb
Bench TM: 168lb
Deadlift TM: 304lb
Felt extremely refreshed this morning. Deload week did it’s job I think. That combined with 8’s being easier than 10’s made for a nice session. I’m looking forward to these decreasing rep waves.
Week 5 - 8’s Accumulation
Overhead Press
4x8x81lb
1x11x81lb (RPE 7-8)
Chins
BWx8,5,5
Dips
BWx8,5,5
Squat
4x8x173lb
1x9x173lb (RPE 7-8)
Hanging Leg Raise
BWx16,10,10
Ab Wheel
BWx8,5,5
Bench Press
4x8x109lb
1x12x109lb (RPE 7-8)
Chins
BWx8,5,5
Dips
BWx8,5,5
Late post, from saturday…
Deadlift
4x8x198lb
1x10x198lb (RPE 7-8)
Hanging Leg Raise
BWx16,10,10
Ab Wheel
BWx8,5,5
The main lifts felt pretty good overall this week, while the assistance work is getting more difficult. The volume wasn’t nearly as stressful as 10’s wave was so I’d like to think I’m getting used to higher reps now. Looking forward to starting 8’s wave intensification tomorrow…
Due to COVID-19, I was told to work from home until I hear otherwise… thankfully I also workout from home so I can keep this log going.
Week 6 - 8’s Intensification
Overhead Press
2x8x91lb
1x11x91lb (RPE 8-9)
Chins
BWx9,5,4
Dips
BWx9,5,5
Squat
2x8x193lb
1x10x193lb (RPE 8-9)
Hanging Leg Raise
BWx18,10,10
Ab Wheel
BWx9,5,5
Bench Press
2x8x122lb
1x12x122lb (RPE 8-9)
Chins
BWx8,5,4
Dips
BWx9,5,5
Deadlift
2x8x220lb
1x12x220lb (RPE 8-9)
Hanging Leg Raise
BWx18,10,10
Ab Wheel
BWx9,5,5
Let the quarantine gains begin…realization week is here! I set a new PR on overhead press this morning which is refreshing since I hadn’t done so since December. I was gassed after the PR set and my performance in the assistance work definitely showed. I still feel that these higher rep ranges are testing endurance/fatigue as well as strength, whereas hopefully the 5’s and 3’s wave will be testing strength more directly. Time will tell.
Week 7 - 8’s Realization
Overhead Press
1x12x100lb (RPE 10); Projected 1RM: 140lb
Chins
BWx8,4,4
Dips
BWx10,3,3
Seriously loving this program. Set another PR this morning.
Squat
1x13x213lb (RPE 10); Projected 1RM: 305lb
Hanging Leg Raise
BWx20,10,10
Ab Wheel
BWx10,5,5
Another PR today on bench! But similar to OHP day, I was gassed after the PR set and I’m struggling to hit 10 reps on chins and dips. I think for now on, I’m going to just get 3 sets to failure (with max of 10 reps) and progress that way.
Bench Press
1x13x134lb (RPE 10); Projected 1RM: 192lb
Chins
BWx8,4,4
Dips
BWx8,4,4
Closing up the week with another PR. The marathon DL set was extremely taxing. I had to resort to planks instead of ab wheel because my forearms and upper back were just exhausted. Definitely looking forward to a deload next week. I’m also curious how I’ll feel after 5’s and 3’s realization week - seems like lower reps, even with heavier weight, won’t be quite as endurance-testing or taxing.
Deadlift
1x13x243lb (RPE 10); Projected 1RM: 348lb
Hanging Leg Raise
BWx20,10,10
Planks
3x30sec
Week 8 - Deload
Overhead Press
2x5x75lb
Chins
BWx6,6
Dips
BWx6,6
Squat
2x5x160lb
Hanging Leg Raise
BWx12,12
Ab Wheel
BWx6,6
Bench Press
2x5x100lb
Chins
BWx6,6
Dips
BWx6,6
Deadlift
2x5x180lb
Hanging Leg Raise
BWx12,12
Ab Wheel
BWx6,6
2nd deload week is now complete. Keeping the same conservative progression as before, my training maxes for 5’s wave will be:
OHP TM: 129lb
Squat TM: 276lb
Bench TM: 173lb
Deadlift TM: 314lb
Halfway through the program and back to 5’s. Oh…the joy of low reps. Counting to 5 just feels like home.
Week 9 - 5’s Accumulation
Overhead Press
5x5x90lb
1x10x90lb (RPE 7-8)
Chins
BWx8,6,3
Dips
BWx10,8,6
Squat
5x5x193lb
1x7x193lb (RPE 7-8)
Hanging Leg Raise
BWx20,14,12
Ab Wheel
BWx10,7,6
Bench Press
5x5x121lb
1x10x121lb (RPE 7-8)
Chins
BWx8,6,4
Dips
BWx10,8,5