Week 23 Day 1
Squat 2x2 430
Felt pretty good about all this, took my hand grip out much wider as my mobility at the moment is shit in my shoulders.
Week 23 Day 2
Squat 490, called it there, was easier than squats have been in a while. Need to push the weight and depth a bit more next week.
Bench 285. Didn’t feel the best, but we can improve.
Week 23 Day 3
Deadlift 565, right glute started cramping mid pull, weeeeee
Week 23 Day 4 - stretched, did some triceps, chest and lat work.
2 weeks out.
Week 24 Day 1
2x2 Squats @ 440
Abs
2 more training sessions.
Bench and Squat went like crap the last week. Deadlifts weren’t bad.
Weighed in at 194.5 this morning for the meet. 15# up from a year ago. Not terrible.
Squats 440, 470,490 all good.
Bench 255,270,280 all good.
Deadlifts 545, miss 560x2
5 meet lift prs amd a meet total PR.
Meet Video
I started nutrition back up and at the moment we’re taking a different approach. Instead of going right into leaning out we’re going to do some building.
Cardio is still part of my program but mostly for overall health at this moment. Eventually we’ll drop back into leaning the eff out but right now it’s time to grow baby grow.
I was 195.7 Saturday morning.
Had a whole week of lifting off, it was actually nice for a change. Back to some hypertrophy this week.
A majority of the powerlifting team is going to be doing a 5/3/1 program with hypertrophy accessory focus, I’ll run CTP a hypertrophy program my gym owner designed with 3 other guys.
It still has heavy lifts but aims for a higher frequency of hitting muscle groups. Most groups get hit 2-3 times every 7 days, versus your standard 1 every 7 days.
Oh and since it’s a training day today, I get all the carbs!! Yipee!
Chase The Pain programming today
2x8 225 2x6 245 2x4 255 1xMax (12 ) 225 reverse band bench press. Monster minis for about 30 off the bottom.
Pec Dec loaded flye stretch 60lbs 1x2 minutes
Fat Grip Scrape the rack press 6x6 105lbs
Behind the neck EZ bar tricep loaded stretch 1x2 minutes 35lbs
Split Squat 5second eccentric 3 count hold a top 3x10 15lb per hand
Leg press calf raises 5x20 1s count at top, 1s count at bottom
Occluded Calf raises 30 rep, rest 30s, 15 reps rest 30s 15 reps rest 30s remove the occlusion.
Done. Got to train with my boy Tucker again, we’re going to go M-F with CTP and enjoy the weekends off. This will be fun.
Rack slide barbell rows, 135 2x10, 165 2x8, 185 2x6 135 1x15
Single Arm Barbell rows 5 x8 with 3 count hold at stretch 55lbs
Loaded single arm dumbell row hand stretch 2mins 30lbs
EZ bar curls 3x6 1.5 reps bar plus 40
Loaded EZ bar preacher curl stretch 2mins just the bar
Standing Leg curls 2x20 warmup at 20lbs, 4x8 5s negative 35lbs
Rear Delt destroy on the pec dec 60 partials, 30 partials 10 full, 80,60,30
Occluded DB Shrugs 35lbs 30 reps, 30s hold ,15 reps 30s hold, 15 reps 30s hold - this one was terrible but man was there a crazy pump.
Interested to see what my body weight does this week with all the carbs and how it drops over the weekend through monday morning with the lower 150 carb non training days.
Standing Calf Raises 2 sets of 12 90lbs, 2x10 115, 2x8 135 drop to 90 18 reps
Load calf stretch on leg press x 2 mins
Decline Hammer Strength press 5x8 5 second negative 1count hold at top 90lbs
Seated side raises 2x20 warmup 5lbs 3x10 5 second negative 10lbs, after last set do 10 partials 3s negative
Seated behind the head tricep extensions 2x20 40, 3x12 4 second negative, after last set drop weight do 1 rep with 30s negative
Hack squat 4x12 1.5 reps 225
Wrapped Occluded Hack Squat 30 reps, hold 30s at top, 15 reps, hold 30s at top, 15 reps hold 30s at top we had 25 on each side and this was plenty
Im sore as shit, beat up, exhausted and loving it. I’ll adjust after this first week and be ready to run this shit 5 days a week. Generally it’s a 4 day a week program with days off inbetween. Buuuuut Tucker and I are crazy.
We’ll rest on the weekends.
Body weight was 200 even this morning. Did some fasted cardio.
We’ll see what my weight is Saturday for checkins.
Missed the first movement due to being late and told my training partner to start without me.
Bent Rear Raises 2x20 5lbs 3x15 3s negative 15lbs
Dante Rows 4x15 80
DB Pullovers 4x12 ( the stretch on a pumped lat was amazing ) 40
Mag Grip pull downs 4x10 110 focused on the squeeze
Concentration curls work up to a set of heavy 12, 4 sets to failure, no break between arms minimal rest between “sets” 20lbs
Wrapped Occlusion Seated Dumbbell Hammer Curls 10lbs 30 reps, 30s rest, 15 reps 30s rest, 15 reps 30s rest, remove wraps.
Done. Got my swole on.
2inch above parallel box squat 420 1x6
Loaded quad stretch 2 minutes
A1 Pec Deck Flys 3x12 80
A2 Incline HS presss 3x10 55
A3 Wide Grip pushup 3x fail ( 9,7,7 )
Leaning Cable Side Raises 3x15 ( 30 ) after the last set grab a dumbbell do 1x max 10lb 22 reps
Grenade ball crosss body presss downs 3x15 each arm 50lbs after last set rope extension x failure 90 1x13
Wrapped occluded set close grip pushups 30 reps, 30s rest, 15 reps, 30s rest, 15 reps, 30s rest
Weighed 200.6 saturday, after the 2 non training days and ~40% less carbs I was 198.6 this morning, we dropped my training day carbs by 10 per meal.
We will see how training feels this week and what the weight looks like next weekend. While we’re looking to grow we don’t want a huge shift in weight each week. It’s possible after the strength phase Im set up for some solid recomp without too much cardio so we shall see.
Still only 2 days of cardio a week right now.
Deadsquat Bar Shrugs work up to a heavy set of 12, do that x 2, add weight do 2x10 add weight do 2x8 drop to your 12 weight, do max reps then after last rep hold the weight as long as possible for loaded stretch
265 2x12, 285 2x10, 305 2x8 drop to 265 1x22, hold for maybe 20s traps were shot
Rope cable pullovers 3x12 5s negative 80lbs
Wide Grip Neutral Rows 3x12 5s negative 100
Single arm DB preacher curls 5s negative 3x10 17.5
Seated Orange Band Curls 2x20 then 3 sets of 1 minute
DB RDLs 3x10 with 30s break between sets 40lbs
Occluded Cable Pull throughs 70lbs 30 reps, hold stretch 30s 15 reps hold 30s 15 reps hold 30s
This last one suuuucked. Lit my ass up. On a plus note I found chocalatey marshmellow rice krispy treats. I get 3 post workout for 51g of sugar. Amazing.
Reverse band bench press 2x8 225, 2x6 245, 2x4 265, back down to 225 x 16
Pec Dec loaded flye stretch 70lbs 1 x2 minutes
Fat Grip Scrape the rack press 6x6 105
Behind the neck EZ bar tricep loaded stretch 1x2 minutes 35lbs
SPlit Squat 5 second eccentric 3 count hold at top 3x10 15 per hand
Leg press calf raises 5x20 1s count a top 1s count at bottom 185
Occluded Calf Raises 30 reps, rest 30, 15 reps, rest 30, 15 reps, rest 30.
Calf pump on point.