Tuesday (lower)
Low bar squat 2x5x135 5x185 2x5x225 3x275 3x315 3x335 3x365 6x3x380
Calf press 10x180 10x270 myo rep 360x14,7,6,5,5,5
Seated hamstring curl 10x70 10x85 100lbsx16,9,6
Wednesday (Upper)
Pull up 5x8
Facepull 3x25x100
Cable reverse fly 3x20x15
Dbell pullover 10x50 10x60 3x10x70
Ez bar curl +20lbsx25 barx20
Push press 2x5x95 5x135 5x155 3x5x185
Bosu push ups 26, 20
1 arm rope tri press down 40lbsx18,12,8 14,8,6
Little concerned with the speed of 410 considering I want to hit a PR in a month. Spent a little time with visualization before the rep which helped a lot, form felt pretty good and the bar didnāt feel super heavy, just kinda slow. Weāll keep going as planned and see what happens
Saturday (Lower)
Low bar squat 2x5x135 2x5x185 5x225 3x275 1x315 1x335 1x365 1x385 1x410 5x3x365
Calf press 10x180 10x270 myo rep 360x14,8,6,5,5,5 11,5,5,5
2 Likes
Could have been because you thought about lifting it too much prior to actually lifting it. Hitting bigger numbers can get in your head pretty easily even if it doesnāt feel like it.
Squat looked really solid though man and even though it was slow, you looked like you had a good bit more in you especially if you peak up.
I think I usually have the opposite problem where Iām playing around on my phone until my rest break is up. Visualization helped me go through my cues and really focus on a good brace and tight upper back which seems to be the difference maker on the heavy stuff.
Iāve always struggled with raising arousal levels for the heavy stuff too as Iām used exercising in a more relaxed state from previous sports. Maybe I need to start swearing at myself and grunting before heavy lifts although I donāt wanna be that guy.
Iām hoping the peak does what itās supposed to as doing everything from 5-20 reps over the last 4 months has been a world of difference from the last time I peaked on squats.
1 Like
Flaring lats and squeezing elbows toward each other seems to make a big difference with the push press
Also tried facepulls from low to high so used a lot less weight. Feels more like a trap exercise to me from this angle
Sunday (Upper)
Pull up 4x8
Facepull 4x25x50
Cable reverse fly 4x20x15
Dbell pullover 10x50 10x60 70lbsx12,11,10
Ez bar curl +20lbsx30 barx25
Push press 2x5x95 5x135 5x155 4x5x185
1 arm rope tri press down 45lbsx15,9,7,4
Seated tri machine 80lbsx15,12,12
Wellā¦shitā¦
Missed 3rd rep due to losing balance forward. Next set there was no concentric on the 2nd rep, just straight down to the safety pins. Program called for 5x3 at 370-400 today, last week I hit 6x3 at 380
Tuesday (lower)
Low bar squat 2x5x135 5x185 5x225 3x275 3x315 3x335 3x365 2x385 1x385
Calf press 10x180 10x270 myo rep 360x12,8,7,5,5,5
Wednesday (Upper)
Pull up 5x8
Facepull 4x25x50
Cable reverse fly 4x20x15
Dbell pullover 10x50 10x60 70lbsx11,11,10
Ez bar curl +30lbsx20 barx25
Push press 2x5x95 5x135 5x155 3x5x185
1 arm rope tri press down 45lbsx17,10,6,4
Alrighty, scrapping the squat peak. Combination of going back to warehouse job and not stuffing my face is leading to fairly rapid weight loss. Iām honestly not too upset even though I had such a good build up to this peak which makes me think my headās not even in the right place for a 1RM anyway. Will revisit squats later this year and get my PR then.
Tomorrow Iāll start getting my training maxes for the program @ChickenLittle picked out for me
2 Likes
Saturday (Lower)
Calf press 10x180 10x270 (myo rep 360)x13,8,6,5,5,5
Low bar squat 2x5x135 2x5x185 5x225 3x275 3x315 1x335 1x365 1x385 0x410
Hip thrust 10x225 315lbsx20,14,10
First day of max testing, 215 on push press is 10lbs off my lifetime best so this is in a pretty good place. Forearm extensors were talking to me on the heavy weights, considering getting a bucket and rice to work on them at home.
Sunday (Upper)
Pull up 4x10
Dbell pullover 10x50 10x60 70lbsx10,10
Push press 2x5x95 5x135 5x155 1x185 1x205 1x215 0x225
1 arm rope tri press down 45lbsx18,8,5
Calf press 10x180 2x10x270 (myo rep 360)x12,6,5,5,5
1 Like
40lb PR on front squat at 305lbs. Probably had more but didnāt feel comfortable attempting in the half rack. Crank the volume to hear my knees crack on the descent.
Tuesday (lower)
Front squat 5x95 5x135 5x155 3x185 1x205 1x225 1x245 1x275 1x295 1x305
4 Likes
Grinder but I got it, 30lbs under all time PR
Thursday (Upper)
Pull up 4x10
Bench press 2x5x135 5x155 5x185 3x225 1x245 1x275 1x295
2 Likes
Looks like this training has put you in a good place strength wise. Whatās next ?
Getting my training max for deadlift Saturday then Sunday is day 1 of CTās program. CT explicitly says to be in a surplus in the article but Iāll be cutting weight throughout. Going to start running eventually, been trying to convince myself to get started for 3 weeks now.
This program is once a week frequency which Iāve never done before. After listening to several podcasts I think that reducing the frequency/volume during weightloss is a pretty good idea. Itās fairly easy to maintain muscle so losing some shouldnāt be an issue and the reduced frequency should lead to a detraining/resensitization effect. That along with being low body fat should put me in a good place to gain some muscle later in the spring.
In late spring the events for the August comp I want to do should be announced so Iāll start to focus on that and then revisit squats in the fall.
Elbow pain has been better. Combo of lower volume, self MFR by rolling a dbell over forearm (ouch!), and cutting out farmers walks seems to have done the trick. Guess it is just lateral epicondylitis.
I think Iāll hit at least 335 in the front squat by the end of this. Not sure where bench and dl will end up as Iāll be relearning these movements. They should improve even though Iām cutting but donāt think theyāll touch all time PRs.
Also just found out I passed my physical therapist assistant license exam so should have everything in place to get a new job at the end of next month. Been looking for a house with a friend too so weāll see if we can find one that isnāt completely awful and still within our budget. Weāll see how any changes effect training.
3 Likes
Saturday (Lower)
Lunges and lying hamstring curl warm up
Deadlift 5x135 2x5x225 2x3x275 2x3x315 2x1x365 1x385 0x405
Calf press 10x90 (myo rep 180)x14,8,6,5,5,5
1 Like
Iāve done a CT program once without adhering to the calorie guideline. I did not manage to see the program through. Good luck!
1 Like
Was just thinking that it works up to a pretty decent amount of heavy volume but I think using the training maxes rather than PRs will make things manageable. Iāll also pound a few packs of fruit snacks each session just to be safe.
Although I did just notice I typed breakfast instead of warm up in my last post so maybe the diet is already effecting me haha
1 Like
First workout done. Left elbow felt a little achy by time I got to the incline press so Iāll need to spend a little time warming up my tris before the pressing work next time. Overall a solid workout with no lateral epicondylitis pain.
Sunday (Upper)
Pull up 4x10
Facepull 3x20x50
Push press 5x95 2x5x135 5x155 5x3x175
Military press 4x8x115
Incline press 4x8x50
Incline curl 3x8x20
Calf press 10x180 10x270 (myo rep 360)x15,8,5,5,5
3 Likes
My poor claviclesā¦
Wrists donāt like holding the bar so long for pause squats. Right knee doesnāt seem to like front squats in general and the foot tends to move out of position on its own as the set progresses. Also notice a lot of stress throughout the back. Weāll see if these things improve as we go. If not, hopefully the once a week frequency keeps me from getting too beat up
Tuesday (lower)
Front squat 5x95 5x135 5x155 5x185 5x225 5x3x245
Pause front squat 8x185 3x8x155
Split squat 4x8x95
Calf press 10x180 10x270 myo rep 360x15,9,7,5,5,5
3 Likes