11-18-2015 Ayersley
Incline DB Bench Press / Cable Row
75x10 / 120x10
75x10 / 120x10
75x8 / 120x10
45x9 (Sh Pr) / 120x10
45x9 / 120x10
45x8 / 120x10
Deadlift Nemesis
225x3, 275x3, 295x3, 335x3, 365x2, 400x1, 420x1
Never Ending Story
335x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Arms between deadlift sets.
The DB work was weak for some reason, but DL work felt strong. Form felt dialed in. Will try to set front squat current PR of 300 Friday, and would like 290-295 on BP if recovered from this.
11-20-15 Ayersley
Front Squat Nemesis
135x5, 175x3, 205x3, 235x3, 255x3, 270x3, 285x2, 300x1
Angry Sloth (75% 2 rep 3 count pause front squats)
225x2, 2, 2, 2, 2, 2
Pull-ups (in between squat sets)
BWx8, 8, 8, 8, 8
Bench Press Nemesis
185x3, 225x3, 255x3, 275x2, 285x1, 295 x miss
Angry Sloth (spoto)
215x2, 2, 2, 2, 2, 2
Had to rush this one a bit due to time constraints. No meal before this as usual, so leaned on my plazma which never fails me. 270x3, 285x2 and 300x1 are all recent front pr’s. Getting close to 315x3 all time. Bench went well, except for a terrible handoff on 275, where spotter jerked the handoff and I nearly lost control of the bar, nevertheless got the 2 reps, which is another recent pr. 285 was a mess due to trying to unrack the first attempt myself, but couldn’t get it (lol) bc I was slid too far forward. Nearly blew my load on that, so rested a couple more minutes and smokes 285 with a handoff (that I didn’t ask for!). Well, too much going on in my head at this point, should not have gone for 295, but did it anyways and missed it pretty bad. I will shoot for 295 next week with more conservative up sets, then get more volume in on the way down. I want 295 out of my way. Not a bad workout for a very long week.
11-23-2015 Ayersley
Bench Press Nemesis
135x5, 185x5, 225x5, 245x5, 265x3, 275x2
5x5
230x5, 230x5, 230x5, 230x5, 230x5
Pull-Ups (in between work sets)
BWx10, +25x5, 5, 5, 5, 5
Squat Nemesis
185x3, 225x3, 275x3, 315x3, 340x2, 355x1
5x10
180x10, 180x10, 180x10, 180x10, 180x10
Farmers Walk
85x1, 1, .5, .5
Set some current records, but felt weak. Decided to bench first today, and even though the #'s don’t really look that bad, I felt I had no power pressing through the mid sticking point. Barely managed 265x3, then barely managed 275x2. Knowing I was going to be fresh benching, I thought I’d nail 265x4 and 275x3, but no, not today. Squats went fine after, as strong as I typically am. Happy with the 340x2 and 355x1. Closing in on 365. I thought the 5x10’s would be more difficult, but they we’re pretty easy overall. I think I will keep squatting first. Or perhaps bench first on Mondays, and Squat first of Fridays. Will give it some thought.
11-25-15 Ayersley
OHP Nemesis
95x5, 115x5, 125x5, 135x5, 145x5, 155x4, 160x3, 165x2, 170x2
125x5, 5, 5, 5, 5
Deadlift
365x3, 3, 3, 3, 3
CGBP SSW Cable Row
165x10x4 / 130x10x5
Tri Shoulder Raises 15x10+10+10 x 3
Presses felt pretty strong. Going to keep OHP in for awhile, with a goal by April 1st of 205. OHP carries over to my bench well, so another good reason to keep it in. Form on deads felt good. Squeeze, squeeze, squeeze. 365 going up quick. Threw close grip in to help with my triceps and lockout. Will keep it in for a good month. Plan on using Wednesday as some extra assistance day. Mon and Fri will remain nuts and bolts. Good workout.
11-26-15 Home
Lying DB Ext / EZ Curl
10x50 / 35x50, 20x30 / 45x30, 30x20 / 65x20
Did this real quick waiting on my ladies. Biceps actually very sore today. I’m a firm believer in light weight high rep arm isolation, to target the muscle.
Upon further thinking, I will keep the current setup of my nemesis training:
Mon: bench/squat nemesis + farmers walk progression
Wed: press/deadlift nemesis + arms work
Fri: bench/front squat/squat nemesis
Sat: Bodybuilding work
My nemesis training wil be daily max work, but may be a 5/4/3/2/1 rep max for that given day, depending on how I feel. I do plan to at least work up to a 2RM each day though. Deadlift will alternate 1RM and 5x3 each week. Have bad experiences redlining deadlifts.
11-28-15 Home Gym
Bench press Nemesis
135x5, 165x5, 185x5, 215x5, 230x5, 250x5, 260x3, 275x2
140x7, 160x7, 185x7, 205x7, 215x7
Front Squat Nemesis
135x3, 165x3, 185x3, 205x3, 225x3, 245x3, 260x3, 275x3
Back Squat Nemesis
135x3, 165x3, 185x3, 205x3, 225x3, 245x3, 275x3, 175x20
Didn’t go heavy today due to poor sleep and nutrition, but managed to hit a few good sets. Want 275x3 bench next week along with 340x3 squat.
11-30-2015 Ayersley
Bench Press Nemesis
135x5, 185x3, 205x3, 225x3, 255x3, 275x2
Classical Nemesis
1185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3
Squat Nemesis
185x3, 225x3, 265x3, 295x3, 315x3, 340x3
Classical Nemesis
225x3, 235x3, 245x3, 255x3, 265x3, 275x3, 285x3, 300x3
Pull-ups (in between work sets)
BWx9x4, BWx6x4
See next post.
I have stalled terribly on bench. I’m going to take the rest of the week off, and begin DUP back. I’ve done a good bit of research and now have a better understanding how to integrate de loads and resetting. Going back through my log, I will make some changes to the prior program, which I will list later. Plan is to start this upcoming Monday.
Will add to this list.
12-2-2015 Belmont
Deload Workout
OHP
Warmup, then 125 3x3
Deadlift
Warmup, then 295 3x3
Pull-ups in between work sets
BWx9x3, BWx6x3
Arms x 3
Trying to be fully recovered to start my DUP template Monday. Will deload bench and squats tomorrow, then take Sat and Sun off.
12-4-2015 Ayersley
DELOAD & Prep for DUP Volume Block
Squat
205x8, 8, 8, 8
Bench Press
175x8, 8, 8, 8
Cable Row / Pushdown
80x20 / 80x20 x 4
Dealing with a strained/pulled trap/neck/upper back muscle that is limiting me pretty bad. Hope it heals up over the weekend so I can be ready to go Monday. I’m still tweaking the DUP volume block template and accessories. Really looking forward to getting back on this routine and eating for success. I will be listening to my body to hopefully stay ahead of plateaus.
Upcoming training cycle will be based the same as what’s outlined on page one. Maxes will be set at 265 bench and 325 squat to allow for acclimation and room to improve. I stalled out on DUP after ALOT of progress due to not deloading, resetting or auto regulating during the program. This is very unfortunate, because when I went back and looked at my log, I made great progress.
I just moved on from the program because I stalled on bench due to not listening to my body. I needed a deload and reset. I will also spend more time in the hypertrophy block, versus strength. 2:1. I will use the AMRAPS to determine weight progression. I will not progress if I did not have a good week of training prior, which may include stress, sickness, or anything. I will auto regulate for the first time in my life, instead of being a hard headed guy with his foot always on the gas pedal who drives himself into the ground.
Deadlifts will only be singles, using a prelipin chart I found by Matt Gary, with undulating %'s. I will aim to DL mon and fri.
No assistance will be done during the week outside of pull-ups. I will do a high rep accessory workout on Sat at home, which will include OHP, raises, rows and arms. Basic stuff, that does not cripple me.
Upward and onward.
Deadlift Prelipin Table
Intensity Reps/Set. Range Optimal Total Rest Interval
<70% 1 10 - 20 15 15s - 45s
70-79% 1 8 - 15 12 45s - 60s
80-89% 1 5 - 10 8 60s - 90s
90% 1 1 - 5 3 As needed
New Program
Day 1:
Squat 5x8, 1 x AMRAP @ RPE6
Bench 4x8, 1 x AMRAP @ RPE6
CGBP 4x8 @ RPE6
Pause DL 5x8 @ RPE6
Day 2:
Pause Squat 5x6, 1 x AMRAP @ RPE6
Long Pause Bench 4x6, 1 x AMRAP @ RPE6
Spoto Bench 4x6 @ RPE6
BB Curl + Tri Ext + Lat Raise giant set 3x8
Day 3:
Squat 5x4, 1 x AMRAP @ RPE6
Bench 4x4, 1 x AMRAP @ RPE6
CGBP 4x4 @ RPE6
Deadlift 5x4, 1 x AMRAP @ RPE6
Day 4:
Accessories
OHP
DB Rows
Arms
Will leave 2+reps in tank at all times starting out. AMRAP performance will dictate weight progression. Pull-ups will be done throughout workouts. This is obviously a hypertrophy, building block, with #s that will be set very conservatively. Cranking the volume up. Most accessories will be completed on day 4, which will typically be Saturday at my home gym.
DUP1W1D1 12/7/15 Ayersley
Squat
185x8, 8, 8, 8, 8, 20
Bench Press
150x8, 8, 8, 8, 8, 15
CGBP
135x8, 8, 8, 8
Paused Deadlift
165x8, 8, 8, 8, 8
Pull-Ups
BWx6, 6, 6, 6, 6
Here’s a basis point to start with for the volume block. With the #'s I hit on the AMRAP’s, I’ll add 15 lbs on squat and 10lbs on bench to this workout next Monday. I’ll add 10 to CGBP. I decided to not do an AMRAP for Paused DL, as that sounds a bit overzealous. I will keep the AMRAP in for Friday’s DL. I’ll add 20lbs to paused DL next week, as this was not much of a challenge outside of the cardio. Looking forward to the volume block. Each of the AMRAPs we’re probably RPE 6. Squat, perhaps I could have grinded out 30.
DUP1W1D2 12/9/19 Ayersley
2 Sec Pause Squat
175x6, 6, 6, 6, 6, 15
4 Sec Long Pause Bench Press
140x6, 6, 6, 12
Spoto
135x6, 6, 6
EZ Curl + French Press + Lateral Raise
55 / 55 / 20 x 8 x 3
Pull-ups
BWx7x7
Good workout. Using these baby weights is an ego shot, but that’s OK. I’d like to say it was super easy, but not really. Obviously there were not issues with weight, but the variations sure do make it more difficult. both AMRAPs I had plenty in the tank, but the muscle burn was the issue. Will have to push past this. Will add 15lbs to squat and 10lbs to bench movements next week.
DUP1W1D3 12/11/15 Ayersley
Squat
225x4, 4, 4, 4, 4, 15
Bench
185x4, 4, 4, 4, 13
CGBP
165x4, 4, 4, 4
Deadlift
255x4, 4, 4, 4, 4, 12
Face Pull
4x20
Good week of training. The weights this week were not challenging on the rep work, but I did push the AMRAPs to probably RPE 6 or so. Lower lifts will get 15 lbs next week, and upper will get 10.
Will get in some OHPing, rowing, and direct arm work tomorrow. Will keep session to under 1hr.
I purchased Greg Nuckols training toolkit, and will begin the 16 week average to savage program. I’ve been unhappy with my programming for some time now, with much program hopping. I like how this is planned out with plenty of direction on how to execute. It’s a good middle ground of frequency and volume. Most importantly, it’s planned, which fits my no nonsense personality. Will start Monday.
W1D1 12-14-2015
Squat
275x1, 230x12, 210x12, 195x15
RDL
135x8, 8, 8
Leg Press
6 plates x 8, 8, 8
Hanging Leg Raise
10, 10, 10
Did sprint work yesterday for the first time in a long while, and, wow sore! The reps today really gassed me. I’m going to use a semi over warm up approach, as I want to keep primed for at least somewhat heavy weight, plus it makes my rep work feel lighter. The final squat set with 195 was an 15+ AMRAP, but I couldn’t suck in anymore air and my legs were burning like a MF. Had more in me strength wise, but just wasn’t conditioned. First time I’ve ever done RDLs so started conservative. Really like the move, and think it will help my squat and DL. Will be back in gym for upper/bench before flying to Dallas, TX for business.
W1D2 12-15-2015
Pull-ups
BWx10x3
Bench Press
225x1, 180x12, 170x12, 155x16
DB Press
50x8, 8, 45x8
Dip
BWx8, 8, 8
DB Fly
25x8, 8, 8
Arms x 3
No worry hitting the reps. 155 was a 15+ AMRAP, and probably was an RPE 7 or so. Reps are tough. I’m pathetic at strict DB presses, but I do take them down to touch my shoulder. My shoulders need to get bigger and stronger. Probably something that has held my bench back. The pull-ups are done during bench warm up sets, as a warmup. Also did 5x20 pull a parts.