Squats felt super strong. Ego shined as I paused my 8th rep of 270, just because. Probably had 5 more in me. Happy with the 235x14 amrap. Videoed it, and the 14th rep was very good form wise, just slowed, so called it there. RDLs are still not difficult, but the latter reps of the third set get the burn working. Holy crap the Bulgarians. Super pump. The third set was torture, and close to failure. Great workout.
Widened grip on bench a tad. Feel like my normal grip is a hair too narrow. Felt good, certainly got more chest into the movement. Not sure it it helped or hurt performance, but I do think it will help in the long haul. 190x12 was probably rep 9, I wanted 13-14, but it would of taken me closer to failure than I wanted. DB presses continue to be a struggle for me. It will be slow steady progress here. I burn out quick. Will probably try for one set of 50x12 next week, then a 45, then a 40. Will see. Rest was fine. 8/10.
Been traveling on business this week with little sleep. Worn out, therefore my motivation and energy level was non-existent. Got it done though. Deadlift felt like a million pounds, but that’s pretty typical when I DL at home. I hate DLing at home. Belted the 8 rep set and last 5 rep set. Took vid and everything looked good minus dropping hips a bit more than I should at the end of the sets. Squats were super strong. Only 175, but flew through all 3. Squat is progressing real well. Will continue to work on bar path, bar still over toes at bottom, but improving. Glad this ones over.
Warmup
Squat stretch
50 various 5lb laterals
BW squats
OHP
135x2, 160x1, 135x8, 125x8, 115x15* RPE8
CGBP
185x10, 10, 10
Incline DB Press
65x10, 10, 10
BB Curl SSW Lying DB Ext
75x15/25x15 x 2, 95x10+75x5/25x15
Thib Delt Growth Factor
x3
Strong today. Added a rep and 5lbs over previous amraps at similar RPE on OHP. Flew through the 135x8 without a pause at top, prob RPE 5, which is nice progression from previous test week. CGBP is getting close! I’m going to eat lots all week to make sure I get everything I can out of this coming last week of training before the following weeks amrap tests. I want to make sure I get the 185x12x3 comfortably too. No problem on inclines, plenty left in tank there. Delts are really coming along with the extra isolation. 8.5/10.
Nutrition was terrible today. At 6PM I had only had 1 good meal, and one shitty meal. Usually I have 4 good meals at this point. Went out in the garage, out of Plazma, wondering how to get through it. Well, got through it, light headed and all. Everything felt heavy. 290 was probably RPE7. 250 was a get through it set. Where I ran out of gas was the last few reps of set 2 on Bulgarians. Nothing was left in the tank, immediately felt sick to stomach and light headed, so skipped 3rd set BC it would have been ugly. Literally, nothing left in tank. Hope my Plazma gets in ASAP. It’s a difference maker for sure, especially when I have a bad diet day, it provides flexibility. It’s that good.
Work has been very busy, leaving me to evenings at home working out. I hate all my equipment. Can’t wait to overhaul my garage gym with about $3-4K in quality equipment. Regardless, I’m able to at least get my basics in. Still without my Plazma, which is killing me both physically and mentally. Snow storms screwed up shipping. 205x12 was a good set, I know there was 1 more, maybe 2. Everything else was fine, not much to note. Nutrition was on point today, but need to get back into my normal gym with my Plazma to be firing on all cylinders. Onward.
Happy with the OHPing. 160 felt light, as did the 145/135 sets. A little surprised I didn’t feel more comfortable going for a few more with 125, but had a lot of work ahead of me. Had to scale back some of the assistance BC I was getting close to failure. The 3rd set of 185 was not going to happen, so brought it back to 175 and even it was probably RPE9. Had to dial back DB incline too BC I was starting to get gassed. Didn’t attempt the 12th on the third set BC it would have been too close and I’m supposed to be leaving 2 reps in the tank. Still happy with numbers. Next week is rep max testing week and deload.
1/2 mile jog
5 125M Sprints *calf sprain
1/2 mile walk
Strained my damn left calf on my 5th hill sprint. Very painful to try and push off left foot. Painful walking. Got home and tested some bar only and 95lb squats. Can def feel it but may be able to work through it. Hope it heals quick.
Calf is not good. Muscle belly has tightened and balled up with inflammation. No noticible bruising, so it’s not grade 3. Certainly grade 2 with pain level and visual attributes. I’m assuming this will probably be a 2 week nag, with no reagrivations. This is my 5s rep max test week and deload, so it happened at a convenient time I reckon. Will move bench test to tomorrow, and see if I can move lower movements till later in the week when I’m more recovered.
Warmup
Squat stretch
Med Ball Slams 2x5
50 various 5lb laterals
Bench Press
225x3, 265x1 paused, 245x7* RPE10
Pull-ups
BWx7x5 (in between bench sets)
DB Press
50x6, 6, 6
DIP
+10x6, 6, 6
Light Arms
x3
I think 245x7 may be an all time PR on bench. If not it ties it. My butt came up slightly on that 7th rep, so I’m only counting it as 6 reps for weight progression, which will move max up to 295. The rest of the workout was half volume deload. Calf is still jacked up, but it didn’t bother me with getting into bench position, or anything for that matter today.
Damn calf. The pain began around 275. If I was smart I would have stopped squatting. Since it was singles up to 335, it wasn’t too bad. Came back down to my test set with 305, and each rep hurt more. Plenty of power was there for 8-9 reps, but after 6 I was way too afraid I was going to hurt something from compensating away from using power in my left leg. Im confident that I’m getting stronger, just need to get this little nag out of the way, so I can set some soon to be all time PRs. This is a good program. Rest of the assistance was half volume deload.
Warmup
Squat stretch
50 various 5lb laterals
BW squats
OHP
135x3, 165x1, 155x6* RPE10
Pull-ups
BWx9x4
CGBP
185x6, 6, 6
Incline DB Press
70x6, 6, 6
Thib Growth Factor Delt
x3
Light Arms
x3
Joints were achy today. Shoulders, elbows, knees. Not sure what that’s about. Might need to scale back the arm work, BC elbow has been increasingly flaring up, which in the past has been due to direct arm work. 155x6 was all I had, 6th rep was slow. It was an off day overall though. Still, wil add 5lbs to max, making it 185. Calf is improving day to day, but still not 100%. Probably 75%.
Deload done. Start the work back either Sunday or Monday. Calf is still not well, and really shows up on squats. Will probably move squat to 4th workout next week in hopes it heals up.
Squat Progression
DL Supplement: RDL
Squat Accessory: Leg Press or Bulgarian Squat (if training at home)
Abs
Bench Press Progression
OHP Supplement: DB Press
Bench Accessory: Dip
Arms Heavy
Delt Growth Factor
Deadlift Progression
Squat Supplement: Paused Front Squat (changed from paused low bar)
Deadlift Accessory: DB Row
Abs
OHP Progression
Bench Press Supplement: CGBP
OHP Accessory: Paused Incline DB
Light Arms
Delt Growth Factor
Only mandatory work is the main lift and alternate supplement lift, the rest will be auto regulated on how recovered I feel. I should not have been doing straight sets on accessory work this whole time, misunderstood the program instructions. I was getting too close to failure on assistance work. On track now.
BB Curl SSW/ OH DB Ext
95x6 / 65x6 x 3, 65x25 / 50x20
Lateral + Rear Lateral
20x10+10 x 3
Strongest AMRAP set thus far. Progress is happening. 270 paused moved a slower than I thought it would. Not going up for the rest of this microcycle for the over warmup. The rest of the work was per guidelines, all RPE8 or close. Lots of band pull a parts throughout. Great workout, 9/10.
Did 6x7 pull-ups between squat sets. Calf was noticeably better today. Probably only a few days from 100%. The 275 squat set was probably RPE6, lots of gas left in the tank. The 235 set was brutal. Was pretty worn down by rep 10, then breathed them out. All good reps. Probably had 2 clean ones left. First time going heavier on RDL. The 225 set was right on the spot; still felt it in all the right places, but heavy enough to notice I need to pay attention more. Will probably use 205 for next weeks 8’s. I suck at leg press! I always thought my quads were my strong point, but I may have been wrong the whole time. The 3rd set was tough. I really think leg press is going to benefit my squat. Good lift, 9/10.
Warmup
Squat stretch
50 various 5lb laterals
Med ball slams 2x5
BW squats
OHP
135x2, 165x1, 140x8, 130x8, 120x12* RPE9
Pull-ups (in between OHP sets)
BWx8, 8, 8, 8, 8, 8
CGBP
205x6, 6, 215x6
Paused Incline DB
70x6, 75x6, 6
Light Arms
x3
Thib Delt Growth Factor
x3
No surprises, good workout. Would have liked a few more on the 120 OHP set, but gassed pretty quickly. All of the assistance was around RPE 8, at least by the last set.
Warmup
Squat stretch
Leg swings
Med ball slams 2x5
BW squats
Deadlift
350x8, 350x5, 5, 5
Paused Squat
225x6, 6, 6
DB Row
120x6, 6, 6
Ab Wheel
12, 12, 12
Only belted set for the day was DL 350x8. All fast, crisp, DL reps. Light though, but 10lbs more than last 8 rep set. Was running short on time, so supersetted the paused squats and DB rows.
BB Curl ssw Decline DB ext
95x8 / 35x10 x 3, 65x20 / 25x25
Thib Delt Growth Factor
x3
Needed a bit more warmup work on bench today to feel ready. 205x12 was a bit stronger today versus last 205 amrap. Probably should have done one more, but that OK BC it carried over to a good DB pressing performance. No way I had 55x8x3 in me a month ago after benching. No short reps, all taken down to touch top of shoulder. Will be 60x6x3 next week, perhaps a 65 for a set out of the 3 since reps are to be taken to RPE 8-9. Delts have really responded to the growth factor work. 8/10.