Didn’t expect to hit 5x355 this easily this early. Relearned to squeeze my buns when unracking the bar and breathing between reps, prevents lightheadedness and makes the bar feel lighter on my back.
455 in Feb, believe dat.
Saturday (Lower)
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 5x335 2x5x345 2x5x355
Hip thrust 10x225 myo rep 315x25,15,12,10,10
Calf press 10x180 10x270 (myo rep 360)x15,9,6,5,5,5
Sunday (Upper)
Seated cable row 10x85 10x85 10x100 115lbsx20,14,12,10
Neutral grip pull up x8 45lbsx5,5,5
Facepull 4x25x100
Cable reverse fly 4x15x15
Incline reverse fly 2x15x25
Incline Y 2x15x10
Incline T (pronated/supinated) 2x15x10
Dbell pullover 3x15x50
Ez bar curl +20lbsx30 barx25
Push press 2x5x95 2x5x135 5x155 3x5x185 0,
Wrist rope thing (extension) 5x1x10lbs
Bosu push ups 3x25
10x5 @77%!
WHY?!?
Idk, probably to procrastinate studying for my license exam
Tuesday
Low bar squat 2x5x135 5x185 5x225 5x275 5x315 10x5x335
Calf press 10x180 10x270 (myo rep 360)x17,9,6,5,5,5
Bike 5x30/30
Final set, probably my best one
Is this ten sets of 5 reps !! Holly crap how long do you spend n the gym.
Just over 2 hours with 90+ mins of that being warm up and squats. SI pain was minimal and bar was moving fairly quick so I thought, “why not?”
First week after finishing my last clinical rotation and don’t have a job right now so thought it would be a good time to be a bro.
I’m still really surpised with how quick the strength and comfort are coming back these past few weeks. Had a few grinders but also managed 3 reps on 1 breath for the first time so that’s a good sign.
Edit: starting Candito’s squat program in Jan, first workout is 10x3x365 so this is a good warm up to that
Thursday (Upper)
Farmers walk (50ft) 2x105 2x155 2x195 4x225
Incline reverse fly 4x15x25
Incline Y 4x15x5
Incline T (pronated/supinated) 4x15x5
Neutral grip swiss bar overhead press 10x85 10x125 2x10x125 9x125
Lying hamstring curl 10x25 3x15x35
Band tri press and curl 3x30
Calf press 10x180 (myo rep 270lbs)x20,10,8,6,5,5,5
Been telling myself to do this stuff for months but keep skipping it. Going to start logging the prehab stuff so I hold myself accountable.
Friday (important stuff I don’t do)
Bike 10 min
Stretch 25 min
Continuous core x3 min
Eccentric dragon flag 3x5
Toe to bar x10
Form check as I haven’t done these in forever, didn’t feel terrible but need some work
Relearned to push harder with my upper back to keep myself from coming up on my toes. Originally tried sitting my hips back further but that only worked with lighter weights. Used my big brain to problem solve and now I’m cranking out some heavy 5s.
No SI pain until last rep on last set. Think it’s related to tight hip flexors, been stretching between sets which seems to help
Saturday (Lower)
Low bar squat 2x5x135 2x5x185 5x225 5x275 5x315 5x335 5x345 5x355 2x5x365
Hip thrust 10x225 myo rep 315x25,15,14,12
Calf press 10x180 10x270 (myo rep 360)x15,10,8,6,5,5,5
Last Sunday compared to today shows I can’t start with compound presses. Shoulder, elbow, and wrist pain. Elbow pain lasted the whole workout, shoulder the first half of it. Last week doing presses after all my back work was my first time hitting 5x185 this year and I did it for 3 full sets. Getting old I guess…
Sunday (Upper)
Push press 2x5x95 2x5x135 5x155 4x185
Seated cable row 2x15x85 100x20,15,12,10
Neutral grip pull up x8 45lbsx5,5
Facepull 3x25x100
Cable reverse fly 3x20x15
Dbell pullover 3x20x50
Ez bar curl +20lbsx30 barx25
Bosu push ups 30,23,17
1 arm rope tri press down 40lbsx12,9,8,6
Squats felt heavy and not so smooth so cut them short.
Tuesday (lower)
Standing hamstring curl 3x15x20 15x30
Low bar squat 3x5x135 2x5x185 5x225 5x275 5x315 3x5x335
Calf press 10x180 10x270(myo rep 360)x13,6,6,5,5,5
Standing hamstring curl 30lbsx20,17,12,10,8 30lbsx15,10,9,6
Seated leg extension 85lbsx20,14,10,8
Bike 3x60/30
Yea I’m an old beat up guy, back work before heavy pressing makes a world of difference.
Thursday
Pull up 5x8
Facepull 3x25x100
Cable reverse fly 3x20x15
Dbell pullover 10x50 10x55 65lbsx17,9,7,5
Ez bar curl +20lbsx30 barx30
Push press 8x95 5x135 5x155 2x6x185
Bosu push ups 40, 28, 20
1 arm rope tri press down 35lbsx15,11,8,6
First day of the peak program. wasn’t until set number 8 that I figured out an intentionally lower bar position helped keep my heels from coming off the ground. Kinda intimidated going into the heavy triples and singles the next several weeks but hoping it’ll all come together with technique tweaks.
Friday
Bike 5 min
Stretch 15 min
Calf press 10x180 10x270 (myo rep 360)x11,5,5,5
Continuous core x3 min
Saturday (Lower)
Low bar squat 2x5x135 5x185 2x5x225 3x275 3x315 3x335 10x3x365
Hip thrust 10x225 myo rep 315x25,12,10,8
Calf press 10x180 10x270 myo rep 360x13,7,5,5,5
Is this a program you have written for yourself or someone else peak program ?
Those weights are flying for the final of 10 sets, nice.
It’s Candito’s 9 week squat program but I skip the first 3 weeks. Linear progression with a weight and set range for most workouts with back off sets if you hit the top weight and top number of sets. For example, next workout is 5-10 sets of 3 at 370-380lbs. 10x3x380 means I get to do more sets… Not that I’d want to.
@heretolog yea I felt pretty good about those. Based on how they were moving I feel confident about hitting a PR, only concern is I tend to lose my balance forward as the weight gets heavier but starting to figure that out
If I am reading this right, then if you actually achieve your target of 10 sets of 3 at your top weight, as a prize you get to drop the weight and do more sets !! Brutal 
Yup!
I’ve had times where I hit the minimum sets and weight and missed a few reps the last few weeks of the program and STILL hit a 20lb PR at the end. I don’t know what kind of maniac is hitting all of the drop down sets as well
probable someone like @T3hPwnisher lmao
Good old @JC_Tree_Trunks , haha
Set 5 of 6 on squats. Felt much slower and heavier than what’s seen in the video. Final rep felt like I came to a complete stop for a few seconds as my left heel came off the ground but it just looks like a minor sticking point.
Kinda worried based on how hard this workout felt but the vid doesn’t lie so I’ll just man up and keep grinding. Posting workout soon, just finishing up with some hams
