Week 10: Accumulation 5, Day 1
- Press -
2x3 @65% 175lbs
- Pull Ups - 5x5
3a. Hammer Curls - 2x8-12
3b. Band Pushdowns - 2xSwole
3c. Facepulls - 2x20
Start of my deload week
Week 10: Accumulation 5, Day 2
- Deadlift, Beltless
2x3 @65% 455lbs
2 Front Squat, Beltless - 3x3 315lbs
3a. Pendlay Rows - 3x10
3b. Valslide Leg Curls - 3xamrap
- Weighted Sit-Ups - 3x6
Week 10: Accumulation 5, Day 3
- Bench Press -
2x3 @65% 275lbs
2a. Pull Ups- 3x5
2b. Facepulls - 3x30
- Band Pushdowns - 3xSwole
Week 10: Accumulation 5, Day 4
- Squat, Beltless -
2x3 415lbs
2a. Single Leg Work - 3x15
2b. Lying Leg Curls - 3x12-15
3. Ab Pulldowns - 3x8-10
4. Partial Reverse Hypers - 3x20
Everything felt solid. The MobilityWOD stuff is really starting to pay off. My squats have never felt this dynamic before. I’m excited to move onto the next block of training.
really impressive progress Carlos, you got much lighter and stronger
Week 9: Transmutation 1, Day 1
- Bench Press, Paused(?)
4x3 @80% 335lbs
- Front Squat, Beltless -
5x3 @70% 325lbs
3a. Seated Cable Rows - 3x8-15
3b. Dizenzo Rows - 3x12-15
4a. Cable Pushdowns - 3x12-15
4b. Hammer Curls - 3x10-12
[quote]browndisaster wrote:
really impressive progress Carlos, you got much lighter and stronger[/quote]
Thanks man. I just weighed in at 205lbs this morning (lolwtf, I was 217lbs a couple weeks ago) and there’s veins and definition where there wasn’t before when I was back at this weight earlier in the year. I felt I’ve put on some muscle.
[quote]detazathoth wrote:
[quote]browndisaster wrote:
really impressive progress Carlos, you got much lighter and stronger[/quote]
Thanks man. I just weighed in at 205lbs this morning (lolwtf, I was 217lbs a couple weeks ago) and there’s veins and definition where there wasn’t before when I was back at this weight earlier in the year. I felt I’ve put on some muscle.[/quote]
Jesus, I thought you were 215 at the last update I saw… like a week ago??? lol
[quote]SSC wrote:
[quote]detazathoth wrote:
[quote]browndisaster wrote:
really impressive progress Carlos, you got much lighter and stronger[/quote]
Thanks man. I just weighed in at 205lbs this morning (lolwtf, I was 217lbs a couple weeks ago) and there’s veins and definition where there wasn’t before when I was back at this weight earlier in the year. I felt I’ve put on some muscle.[/quote]
Jesus, I thought you were 215 at the last update I saw… like a week ago??? lol[/quote]
I thought so too. My body is so weird when it comes to carb cycling. I don’t feel or think I look any different.
Sense, it has none
Week 9: Transmutation 1, Day 2
- Deadlift, Beltless -
6x3 @80% 560lbs
- Press -
5x3 @70% 185lbs
- BB Rows - 4x10
- Valslide Leg Curls - 4x10
- Ab Wheel - 4x8-12
My hamstrings absolutely hate me from this session. Everything felt solid.
What are your thoughts on the Valslide leg curls? Any idea of how they compare to more traditional hamstring work like GHRs?
[quote]xjusticex2013x wrote:
What are your thoughts on the Valslide leg curls? Any idea of how they compare to more traditional hamstring work like GHRs?[/quote]
I like the over GHR’s because they don’t add sheer force to your knees like GHR’s do. I’ll do valslides to try to isolate and strength the part of the hamstring that connects to the knee. As Powerlifters, we generally do enough hip extension movements that we neglect that part of the hamstring to where it may cause knee pain. I’ll still do regular lying leg curls on Squats days, but hamstring health and overall strength has made noticeable improvements from doing Valslide Leg Curls. Ben Bruno’s article on them is pretty solid starting point to check them out.
Week 9: Transmutation 1, Day 3
- Bench Press, Paused -
4x3 @80% 335lbs
- Deficit Pulls -
5x3 @RPE 7 445lbs
- Lat Pulldowns - 4x10-15
4a. Lateral Raises - 4x10-20
4b. Face pulls - 4x20
Low back is still super stiff from Monday’s session. I’m going to rest up big time for Friday’s epic Squat session. Can’t wait!
Week 9: Transmutation 1, Day 4
- Squat, Beltless -
6x3 @80% 495lbs
- Incline Bench Press -
5x3 @RPE of 7 235-275lbs
3a. Single Leg Work - 4x10-15
3b. Leg Curls - 4x8-20
4. HLR - 4x10
Week 8: Transmutation 2, Day 1
- Bench Press -
4x2 @85% 365lbs
- Front Squat, Beltless -
4x3 @75% 350lbs
- Pull-Ups - 4 sets
- Pushdowns - 4x8-30
- Dizenzo Rows - 4x12-20
Week 8: Transmutation 2, Day 2
- Deadlift, Beltless -
5x2 @85% 595lbs
- Military Press -
4x3 @75% 200lbs
- BB Rows - 275lbs 4x5
4a. “Squeeze” Sliding Leg Curl - 4x8-10
4b. Ab Wheel - 4x8
Everything went much smoother this week as oppose to last week. I’m content with how my deadlift moved today. I may have to belt up for next week though, we’ll see.
Week 8: Transmutation 2, Day 3
- Bench Press -
4x2 @80% 365lbs
- Block Pulls -
4x3 @75% 525lbs
3a. Bicep Curls - 3x8-10
3b. Band Pushdowns - 3xSwole
3c. Facepulls - 3x12-15
Week 8: Transmutation 2, Day 4
- Squat -
5x2 @85% 525lbs
- Incline Bench Press, Paused -
4x3 @75% 255lbs
3a. Single Leg Work - 4x12
3b. Leg Curls - 4x8-15
4. Pulldown Abs - 4x8-10
I was at my beltless limit. I hit my first three doubles beltless, but had to put on my belt for the last two sets. My low back was having it. The weight felt solid, I’m already looking forward to next week’s work. Onwards and upwards
Week 7: Transmutation 3, Day 1
- Bench Press -
4x2 @87% 375lbs
- Front Squat, Beltless -
3x3 @80% 365lbs
3a. DB Shoulder Presses - 5x6-15
3b. Inverted Rows - 5x8-10
4. Facepulls - 2x15-20
I’m starting to feel the effects of the concentrated loading. Joints are starting to feel the punishment. My sleep and eating will be on point for me to survive this week haha. I’m excited that I’m 7 weeks out, I love crunch time for meet prep!
I WANNA HOLD IT
solid squats