Saturday
Manta Ray Wide Stance Squat
315x3 RPE 8
345x3 RPE 8.5
375x2 RPE 10
stuff to move blood into my wrists, elbows, and shoulders and work on work capacity
Conditioning
-go to down burpee, roll on side to stomach and then back, then stand back up laddering from 7
Sunday
Beltless Deficit Dead w/ Stiff Bar
375x3
405x3
425x3
DE Bench
band stuff
worked up 275x1 after some other volume, I can’t remember off-hand
This intensification block is too much. After not even a full two weeks, I can’t sleep, my joints hurt, and I’m getting mildly depressed and agitated. I guess the so called ‘CNS fatigue’. I’ll try doing something just a little different.
–Key Points–
*3 Phases:
Work Capacity/Body Comp Phase
Structural Phase
Intensification Phase
*3 Type of Exercises
ME or Modified ME
Work with Comp. Form Using Prelipin’s Table
True Speed Work
Work Capacity/Body Comp Phase
ME Work: Work up in small increments to an RPE 8-9, then back off to around 60 percent and do 3-5x5 choose a more generalized joint friendly variation
DE Work: Lactic Acid Wave Don’t use Comp form
Prilepin’s Table Work: 65 percent, build volume over 3 weeks
Tuesday:
RE Squat 8x3, work up to 10x3
work shoulders with some sort of bb press
Thursday:
RE Bench 10x3 to 12x3
DE Dead 12x1 to 16x1 (Beltless with the stiff bar)
Friday:
ME Squat (Manta Ray Box Squat)
Bench Assistance
Saturday:
DE Bench 12x3 to 16x3 (alternating grips to 1-board)
RE Dead 6x3
Sunday:
DE 12x2 work up to 16x2 High Bar Paused Squat
ME Bench
Sunday
DE High Bar Paused Squat
185x12x2 30s rest
didn’t kill me, but it was solid work
Wide Grip Paused BP
195x5 RPE 7.5
225x5 RPE 8.5
195x5 RPE 8
195x5 RPE 8
195x5 RPE 8.5
Wow I didn’t realize how much I sucked at these, as I type my lats are still burning from them
ManMakers
-pretty much went until I felt dizzy, lightheaded and thought I was going to pass out
–Tuesday–
Skwattz!
295x8x3 60s rest probably too little since the main goal is just to practice the lift
had lots of DOMS for the next couple of days
Dips and Chins
–Wednesday–
Deficit Squat Bar Speed Pulls
255x12x1 30s rest
very fast, lots of snap
Bench Press
205x10x3 45s rest seemed like the perfect amount of rest between sets
GRRRR!!! The gym is close this weekend!
They’re doing renovations…
I’m worried they’re going to make the place more like planet fitness…
But the clientele is becoming more crossfit like and even the trainers are going that direction. There’s also just a lot of broken down equipment that needs either repaired or replaced but when I went there it was too many workers for just that.
I guess I’ll just have to wait and see what’s happening Monday.
Because I missed so much b/c of the gym closing, I’ll just restart the cylce
Monday
DE HB Slightly Narrower Stance Pause Squat
185x12x3
ME Paused Wide Grip Bench
225x3 RPE 8
245x3 2… maybe 3 reps in the tank
225x3 RPE 8
225x3 2 reps in the tank
I’ve been in the gym, just forgot about recording stuff… so off the top of my head here’s what’s gone down:
–Tuesday–
Comp Squat
295x6x3 60s rest
Chins w/ Light Band / Bodyweight Hand Elevated on Bench Extensions
3x10 / 3x10
–Thursday–
Speed Deads w/ Squat Bar and 1-Plate Deficit
225x12x1
Comp Bench
205x8x3
–Friday–
Went for a heavy 5 on SSB Box Squats, then a couple back off sets of 5 ending on an RPE 8.5
Standing Press
75x5x10 going for a pump without full lockout
–Saturday–
Comp Deadlift
340x6x3
Speed Bench Varying Grips
12x3
–Sunday–
Speed Squat HB Narrower Stance w/ Pause
185x12x2
WG Pause BP
225x5 RPE 7.5
255x5 RPE 8
225x3x5 Last set was RPE 8.5
–Tuesday–
Comp Squat
295x6x3 50s rest
Chins w/ Light Band / BW Ext/Push Downs
3x10 / 3x10
–Thursday–
Speed Pulls (1in Deficit w/ Stiff Bar)
225x14x1
Bench Press
205x8x3 50s rest
–Friday–
SSB Parallel Box Squat
275x3 RPE 8
305x3 RPE 8.5
275x3x3 Last set was RPE 8.5
Standing Press
75x5x10 50s rest
–Saturday–
Speed Bench (Alternating Grips)
155x14x3 20s rest
Deadlift
340x6x3 50s rest
–Sunday–
Speed Squat (HB Narrow-er Stance)
185x16x2 20-25s rest
WG Paused BP
265x1 RPE 8
285x1 RPE 9
285x3x1 RPE 8
[quote]Fletch1986 wrote:
GRRRR!!! The gym is close this weekend!
They’re doing renovations…
I’m worried they’re going to make the place more like planet fitness…
But the clientele is becoming more crossfit like and even the trainers are going that direction. There’s also just a lot of broken down equipment that needs either repaired or replaced but when I went there it was too many workers for just that.
I guess I’ll just have to wait and see what’s happening Monday. [/quote]
I hate when gyms close.
^
I know! There should be a law or something against it!
Tuesday
Squat
295x6x3 40s rest
was having a little bit of trouble pushing from my heels. the area around my knees and hips felt tight which made it hard for me to keep the weight back, but I had plenty of snap and my muscles weren’t sore.
chins and bw tri ext.
Been forgetting to post everything but I’ve still been in the gym albeit a little less regularly…
From Sunday:
Manta Ray Box Squat
275x5 RPE 8
295x5 RPE 8
315x5 RPE 9.5
RE Bench w/ Chains
155x12x3
I’m just getting incredibly bored having done almost the same thing for several months and exhaustion and joint achiness is catching up after only a couple weeks at a time. My mind and body are telling me it’s time to change it up so here’s the plan:
Basically it’ll be:
One of these for each lift 1x week
Main Lift:
*week 1- work to high RPE 7 or low 8
*week 2- work to mid-high RPE 8
*week 3- work up to RPE 9-10
*week 4- deload
*week 1 of new block
Wednesday
Bench
slowly ramped up to 225x5 RPE low 8
4 Count Paused CGBP for Speed
125x10x3 45s rest
DB 45 Degree Incline Press HIT rest/pause style
70x11 2
60x12 2
Close Grip Chins HIT Partials
11 3
6 2
Friday
Deadlifts
315x5
355x5
395x5
Speed Pulls @ 1 Plate Deficit
225x12x1
Tuesday
Squat
315x5
350x5
385x5 RPE 9 very tough set, had a hard time keeping my chest up and keeping my knees steady
HB Narrow Stance Speed Squats
165x10x2
45 Degree Back Extension
25x14 rest/pause +3 rest/pause +2 drop plate +2
25x14 rest/pause +2 rest/pause +2 drop plate +1
I’m tired of Powerlifting… at least for now. I’m just going to go for general bigger, leaner, stronger, fitter.
To start off, I’ll focus on GPP with enough work for at least strength maintenance.
I’ll do a legs, shoulders and arms, deadlift plus torso , chest/back split
Monday Legs:
Squat Variation up to a 5
week 1: RPE 7-8
week 2: RPE 8
week 3: RPE 9-10
Leg Press / Leg Curl Superset
3 sets of 10-15
Calves
GPP
Tuesday Shoulders and Arms:
Press Variation and Chin Variation supersetted together for 10-15reps
Close Grip Variation supersetted with Barbell Curl Variation
Lateral Raises of Some Sort
GPP
Thursday:
Deadlift Variation up to Heavy 5
Heavy Abs 6-10 reps for 3 sets
High Rep Back Ext supersetted with High Rep Abs
GPP
Friday Chest Back:
Flat Bench Variation Taken to Heavy 5
Some sort of Incline Press and Pull for 3 sets of 10-15 reps
Decline Flies and Face Pulls
GPP
Did my first week, won’t bother recording it, but it was pretty close to the above.
Tuesday Squat/Lower
Squat
335x3 RPE 7
365x3 RPE low 8
385x3 RPE mid 8
205x3x8
Hack Squat / Swiss Ball Leg Curl
135x3x12 / 3x12
Calf Stuff
Thursday
Bench
215x8x3 45-60s rest last rep was stalling in speed for each set
DB BP / Cable Row 90s between supersets
65x3x12 first set was easy, last rep last set was a grinder / 3x12
Face Pulls
20x5x15