Monday 9/8
915 week 5, day 1
Bench press: 3x3 at 230
Front squat: 5x2 at 215
Push press: 135x3, 150x3, 155x3, 2x3 at 160
Decline bench press: 225x3, 230x3, 235x3
Tuesday 9/9
Deadlift: 315x3, 345x3, 365x2, 375x2, 390x2, 400x2
RDL: 3x6 at 195
Pull-ups: 3x10 at BW, 2x8 at BW+20
Again, didn’t do the prescribed reps for CT’s program, but I’m now confident that I would have been able to after hitting 400 for an easy double.
Thursday 9/11
Bench Press: 5x2 at 210
Front Squat: 3x3 at 235
Front Squat (2 second pause): 5x3 at 205
Reverse lunge (bar on back): 3x8 at 205
Incline Bench Press: 5x3 at 185
Friday 9/12
Power Clean: 5x2 at 160
Clean low pull: 3x3 at 205
Pull-ups: 5x4 at BW+40
Barbell Row: 4x6 at 185
Have to work tomorrow (and the gym I’ve been using doesn’t allow any O-lifts or variations), so I got the power clean workout in today.
Saturday 9/13
On the track
8x200m
One minute rest between runs
Sunday 9/14
4 Rounds
150 single-unders
20 alternating lunges w/2 20# DBs overhead
10 pull-ups
Just wanted to break a sweat today
Monday 9/15
Bench Press: 2x3 at 240, 245x3
Front Squat: 5x2 at 215
Push Press: 135x3, 145x3, 150x3, 155x3, 165x1
Incline Bench Press: 185x3, 175x4, 165x6, 155x6, 135x8
Bench at 95% was 242.25, so after hitting two easy triples at 240, I tried 245, and surprisingly nailed it.
Little pissed off with my push press, but I guess the bench tired me out more than I’d like to admit. Decline bench was occupied literally the entire time I was in the gym, so I decided to just get some reps in on the incline.
How are you liking the 915 program so far? Props on the bench, bud.
@WhiteFlash Thanks, man. I’m enjoying it a lot. I’ve never really done this much heavy stuff for such a long period of time, but it seems to be working. I’ve tweaked the assistance work because I don’t have access to some equipment, so I may not even be getting as much out of it as I could. It’s tough, especially with the pulls, but I’m enjoying it, and I like to think I’m getting stronger.
Tuesday 9/16
Outside of the first week of the program, I haven’t hit the deadlift workout because I haven’t been comfortable with my form. CT called for 3x3 at 95% today (415), a number I knew I couldn’t do.
I worked up to a single at 405, which felt heavier than it should have. Pretty annoying. Outside of pulls, I did:
Hang power clean: 4x3 at 135
Pull-ups: 5x4 at BW+45
RDL/shrug combo: 3x10 at 135
Thursday 9/18
Bench Press: 5x2 at 210
Front Squat: 245x2, 240x2, 225x3
Front Squat (2 second pause): 185x4, 3x3 at 195
Reverse lunge (bar on back): 185x8, 3x8 at 195
Incline Bench Press: 2x3 at 185, 2x5 at 165, 3x8 at 135
Everything felt heavy today. From benching 210 for speed to warming up on my front squat with 205, everything felt heavy. Today was supposed to be 3x3 at 245. It was clear when I was warming up that it just wasn’t going to happen. I’ll continue to follow the program for the bench/squat and power clean days (main/some overload and assistance work). Hopefully I hit a 2RM bench and front squat next week.
Friday 9/19
Power Clean: 5x3 at 160
Hang Power Clean 2x3 at 145
Clean Low Pull: 3x3 at 210
Pull-ups: BW+35x6, 40x5, 45x4, 55x3, 65x2, 75x1, 80x1, BWx10
Monday 9/22
Bench Press: 135x8, 185x6, 205x4, 225x2, 250x2, 225x3, 185x9, 135x15
Front squat: 5x2 at 215
Push press: 135x3, 155x2, 165x2, 175x1, 185x1
Decline Bench press: 225x3, 2x3 at 235
Didn’t have 3x2 at 255 in me tonight, but 250x2 is still a new 2RM. Hoping to build off of this next week.
Tuesday 9/23
Clean Complex (low pull, power clean, front squat, clean): worked up to 145
Power Clean: 135x4, 145x2, 150x2, 155x2, 160x2
Clean low pull: 3x3 at 215
Pull-ups: 4x4 at BW+50, BWx10
RDL/Shrug Combo: 3x10 at 135
I needed a break from deadlifting, and I figured working on my cleans would be more productive, anyway.
Wednesday 9/24
Endurance Work
2x1200m on the road
2 minute walk in between runs
Thursday 9/25
Bench Press: 5x2 at 210
Front Squat: 225x2, 240x2, 250x2, 250x1
Front Squat (2 second pause): 205x2, 210x2, 215x2
Superset- Reverse lunge: 4x12 at 165; Incline Bench Press: 4x5 at 165
The main lifts alone have been exhausting…but I am happy that I hit another 2 rep max. No way I could have handled three doubles at 100% (260) today.
Friday 9/26
Power Clean: 3x2 at 170
Hang Power Clean: 3x3 at 155
Clean Low Pull: 3x3 at 215
Pull-ups: 3x12 at BW
Barbell Row: 4x6 at 185
Saturday 9/27
Push Press: 2x5 at 95, 115x5, 135x5, 145x4, 155x3, 165x1, 175x1, 135x5
Glute Ham Raise: 3x12 at BW+25
Sled Push–For 8 straight minutes, at the top of the minute, I’d push a sled loaded with 90 pounds for around 20 yards
Farmer’s Walk-- 4 trips of around 20 yards carrying two 90# dumbbells
Monday 9/28
Bench Press: 135x6, 185x5, 205x4, 225x2, 240x1, 250x1, 260xMiss, 195x6, 2x6 at 200
Front Squat: 5x2 at 215
Push Press: 95x5, 115x5, 135x3, 155x3, 2x4 at 145
Dips: 3x10 at BW+45
The miss on the bench pretty much ends what I can do with this program. I’ve altered the assistance work throughout the 8 weeks I’ve run “915,” because, in general, I’d never done the overload exercises or did not have access to the equipment. I believe my bench press has improved, in particular, because of the week that I hit 2x3 at 240 and a triple at 245. So I’ll calculate my max for my next program based off of the triple at 245.
I’m going to finish this week out with cleans (possibly deads as well) tomorrow, an attempt at a max front squat on Thursday, and an attempt at a max clean on Friday.
Then I’ll deload and wonder why I decided to change CT’s assistance work to stuff I thought would work better. Again, I need to recognize that these guys know much, much more than I do.
Tuesday 9/30
Power Clean: 135x4, 145x3, 155x3, 165x2, 175x2
Hang power clean: 3x3 at 155
Clean low pull: 3x3 at 215
Pull-ups: 4x7 at BW+35
RDL/Shrug Combo: 3x10 at 155