IB3DD Week 1 Day 2
Rack Pulls - Conventional
210 x 1 x 10
SLDL - Sumo
195 x 5 x 5
Bench
115 x 4 x 2
132.5 x 3 x 2
Pallof Press
3 x 12
2 Likes
IB3DD Week 1 Day 3
Bench Press
132.5 x 10 - Increase TM by 2.5kg
Pause Front Squat
125 x 3 x 6
Power Shrug
210 x 5 x 3
Ukranian Deadlift
40kg x 12 x 3
IB3DD Week 2 Day 1
Bench
134 x 3 x 4
126 x 6 x 3
Pause Deadlift
180 x 3 x 4 EMOM
GHR
BW x 12 x 3
Pulldowns 12 x 3
Curls 20 x 3
So I am still at it. Just too lazy to post.
IB3DD Week 5 Day 1
Bench Press
127.5 x 5 x 5
CG Bench
100 x 8 x 2
100 x 13
Deadlift
170 x 6
210 x 4
240 x 2
255 x 3
210 x 4 x 4
GHR x 8 x 3
Seated Cable Row
100 x 8 x 3
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IB3DD Week 5 Day 2
Bench Press
120 x 4
135 x 3
142.5 x 1 x 2
135 x 4
120 x 6
100 x 8
EMOM CAT deadlifts - conventional
150 x 3 x 8
3 Likes
Nice to see your still kicking about mate, I wondered where you’d disappeared to!
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IB3DD Week 5 Day 3
Bench Press
125 x 3 x 2
Ratchet Deadlift
170 x 3 x 2
195 x 4 x 3
Pulldowns
100 x 8 x 3
Bowler Squats
12 x 2
IB3DD Week 6 Day 1
Bench Press
135 x 3 x 4
127.5 x 6 x 3
Close Grip Bench
110 x 6 x 2
110 x 10 (Amrap)
Deadlift
220 x 2
240 x 2
265 x 1 x 2
225 x 3 x 3
Seated Row
100 x 8 x 3
Spider Curls
32.5 x 12 x 3
2 Likes
So I finished week 8, but Ive decided im not going to re-test 1rm’s, mostly because im pretty sure they havent improved.
Week 8 day 1 I did a deadlift single at 285kg and it moved ridiculously slowly for what is supposed to be a relatively easy opener.
Not to say this training block wasn’t good necessarily, with my son being born 3 weeks ago a noticable change in sleep patterns could certainly be impacting my training.
However I feel like I need to take a break from the real heavy stuff, and also work squats back into my program now that my elbow feels alright.
As such I’ve just written myself a 16 week training program, forcing myself to do more offseason style training for the first 8 weeks with more accessories, higher rep ranges, and less time on the big 3.
The 8 weeks following will, of course, be a return to the usual SBD at a maximum of 5 reps.
Also have a good excuse to program lots and lots of curls since I signed up to a deadlift and curl novelty PL comp at Christmas. DL comp is standard one lift PL rules, curl comp has no weight classes and is all done on Wilks. Thinking I need to be doing 75kg+ for a shot at a win based on last year.
Lots of strict curls coming up.
1 Like
Squats & Curls Offseason
Week 1 Day 1
High Bar Squat
120 x 12
Strict Curl
47.5 x 8
47.5 x 5 x 3
Leg Press
200 x 15 x 3
Ab Wheel
BW x 15 x 3
Hanging Straight Leg Raise
BW x 15 x 3
Holy ham cramp batman. I am hilariously untrained at both squats and high reps.
Squats & Curls Offseason
Week 1 Day 2
Bench - 110 x 14
CG Bench - 85 x 15
Strict Curl - 47.5 x 5 x 5
Skull Crusher - 42.5 x 15 x 3
Incline DB Bench - 30 x 15 x 3
Lateral Rasie - 78.5 x 15 x 3
DB Flyes - 15 x 15 x 3
Front Raise - 7.5 x 15 x 3
Tricep rope pushdown - 68 x 15 x 3
Squats & Curls Offseason
Week 1 Day 3
Deficit Sumo (15kg bumpers)
150 x 10 x 3
RDL (3110)
100 x 10 x 3
GHR
BW x 15 x 3
Lat Pulldown
73 x 15 x 3
Seated Row
80 x 15 x 3
Squats & Curls Offseason
Week 2 Day 1
Paused High Bar Squat
105 x 10 x 3
Leg Press
200 x 15 x 3
Ab Wheel
BW x 15 x 3
Hanging Straight Leg Raise
BW x 15 x 3
Leg Extensions
45 x 15 x 3
Not enough curls for a Squats and Curls Offseason, step it up 
1 Like
Just got back to your log Pinky and this turned up…
Congratulations mate,
And at last a log with a curl emphasis.
Ha, as you said this I realised that despite having programmed curls for that session I’d forgotten to do them!
I will be doing them tonight though, and have more curls in next session too, don’t worry.
1 Like
Squats & Curls Offseason
Week 2 Day 2
Bench - 87.5x 15 x 5
Strict curl
52.5 x 5
52.5 x 3 x 3
Incline DB Bench - 30 x 15 x 3
DB Flyes - 15 x 15 x 3
DB Triep Extensions - 15 x 5 x 3
Lateral Rasie - 78.5 x 15 x 3
Front Raise - 7.5 x 15 x 3
One-hand rope pushdown - 18 x 15 x 3
Squats & Curls Offseason
Week 2 Day 3
Deficit Sumo (15kg bumpers)
180 x 12
RDL (3110)
100 x 10 x 3
Strict curl
52.5 x 3 x 4
32.5 x 25
GHR
BW x 15 x 3
Lat Pulldown
73 x 15 x 3
Seated Row
80 x 15 x 3
DB Shrug
50 x 15 x 3
Squats & Curls Offseason
Week 3 Day 1
High Bar Squat
137.5 x 10
Strict Curl
57.5 x 3
57.5 x 3 x 2
32.5 x 15
Leg Press
250 x 15 x 3
Hanging Straight Leg Raise
BW x 15 x 3
Squats & Curls Offseason
Week 3 Day 2
Bench - 122.5 x 12
CG Bench - 90 x 15
Strict curl - straight bar
57.5 x 1 x 3
32.5 x 10
Incline DB Bench - 32.5 x 15 x 3
DB Flyes - 15 x 15 x 3
DB Triep Extensions - 15 x 15 x 3
Lateral Rasie - 7.5 x 15 x 3
Front Raise - 7.5 x 15 x 3
One-hand rope pushdown - 18 x 15 x 3
Cable Crunch 84 x 15 x 3
1 Like