RFESS Day
Date: 11/3
Back Lever Tuck Holds 2 sets
1 DB Snatch 3x5
30x5
40x5 5 5
Hanging L-Sit Holds 2 sets
I’m gonna implement a lot more of these in the future. This was intense on the abs
DB RFESS 3x8-10
30x10
40x10 10 10
Bench 3x8-10
45x10 95x5
135x10 10 10
This last set of bench press felt perfect. I can’t wait to flip these to heavier loads after next week.
Tri set
Kneeling Leg Curls 3x10-15
50x15 12 11
Doing this unilateral leg curl I’ve discovered my left hamstring is dramatically weaker than my right hamstring and I think it is related to why I quite often get left knee pain but hardly ever get it in my right knee. Funny thing about it is I’ve tore my right hamstring and done a bunch of work to get it back to regular and now I’m gonna have to do that to the other leg apparently.
Pushups 3x10-15
Bodyweight x15 15 15
DB Rear Delt Fly 3x10-15
10x12 12 11
Added some reverse pec deck and lat pulldowns at the end just to work on some mmc in rear delts and lats
Side note I am dealing with some weird muscle soreness in my feet from squatting with no shoes on Wednesday. Not sure what it means but it is definitely one of those I worked muscles I didn’t even know I had moments.
So I’m on my deload week before I hit the next 3 weeks hard and set a few new PRs and I’ve been trying to decide what I want to do after this program and I’ve decided I really want to try out a 20 rep squat routine. There are a couple out there but right now I’m leaning towards Paul Carter’s Simple but Brutal plan on this site Simple But Brutal: The Workout Plan or one of the routines from the that you always see that includes pullovers after the squats, can’t think of what its called off the top of my head but basically I just want to try out one of these types of programs where you focus on that breathing style 20 rep squat. I have really wanted to do this ever since trying the 531 for hardgainers program and this break between semesters of school should allow me adequate time to really focus on recovery.
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Today just got in a full body workout, started with hang power cleans and hit a new max there and realized that was harder than anything I was planning to do today so just did lots of high reps on everything else after that not even worth recording.
Deload Workout
Date: 11/7
Hang Power Clean
95x5 115x5 135x5 155x5 175x5 (PR) 185x2 (PR)
Rep PR and a Max PR that I turned into a double
Bunch of extra pump stuff
Video of power cleans
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Last week I sprained my ankle pretty bad playing basketball so pretty much no training happened until today and on top of that and with that time off I have switched my priorities up at least for the immediate future as I’ve just switched jobs and a couple ppl have approached me for training them. This was of course right after I got back into training bjj, well one of the instructors is actually luta livre but overall it’s more of an everything submission grappling gym but the point of this rambling is that I’m gonna move my lifting down to 2 days a week for awhile so I can adjust to having a different schedule and do all the big projects and stuff I have coming up for school soon.
Date: 11/13
5 min incline treadmill walk
1 DB Snatch 3x5
30x5
40x5 5 5
Bench 5x5
45x10 95x10
145x5 5 5 5 5
1 Arm DB Row 5x5
40x10
50x5 5 5 5 5
Squat 1x20
45x10 95x10
135x20
Did the set of twenty with a deep breath in between each rep and it definitely made the whole thing a much different challenge. Less taxing on the legs but worse on every other body part.
Curls 3 sets 50 reps
45x15 10 10
basically only took a couple breaths between each set and shit my biceps were pumped after this. Also I thought I was gonna get a lot closer to 50 here than I did
Just want to do some thought organizing here. My 2 day a week routine will be almost exactly something that I saw on these forums a long time ago. The original plan that I’m basing it off of was something like if not exactly
Day 1
Weighted Dip 5x5
Weighted Chins 5x5
Squat 1 20 rep set
Day 2
Squat 5x5
Dips 3 sets max reps
Chins 3 sets max reps
My workout will be very similar but I’m switching the 5x5 squat with rear foot elevated split squats as I had just really started working these last month and feel like I want to focus on just how heavy I can get with these. And since I have no dip belt at my gym I’m gonna change the weighted chins and dips to DB Rows and Bench. I feel like I can load those exercises up heavy enough where they will be comparable replacements. So my days will look like
Day 1
Bench 5x5
1 Arm DB Row 5x5
Squat 1x20
Day 2
RFESS 5x5
Dips 3 sets max reps
Chins 3 sets max reps
So scratch my previous plan, I’ve decided that I’m gonna make time 3 days a week and run what I wanted to run the whole time which was simple but brutal. Day 1 starts today. Hope to 225 for 20 by the end of this 6 weeks
Day A
Date: 11/20
Kettlebell Swings 3x10
50x10 10 10
Hanging L Sit Holds 3 sets
Bench Press 3x8
45x10 95x10
135x8 8 8
Squat 1x20
45x10 95x10
140x20
First time not using 2.5 lb plates sarcastically which feels like a maturity PR or something
Machine Row 3x12
90x12 12 12
Curl 2x12
40x12 50x12
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Day B
Date: 11/22
Kettlebell Swings 3x10
50x10 10 10
Hanging L Sit Holds 3 sets
DB Bench Press 3 sets 50 reps
30x10
40x24 16 12
I can’t consistently incline bench without left shoulder pain so I switched this exercise to flat bench press with dumbbells. Seems like it’s different enough from regular bench and similar enough to not be too much of a change. Worst case scenario I need to put more shoulder & upper chest work in in the future which I would have done anyway lol
Squat 1x20
45x10 95x10
145x 20
Did half the chins before a rack opened up and felt like I couldn’t get tight as well as I wanted at all. Still got the 20 reps in though and that’s all that matters even if it the set took like 2 minutes
Chinups 50 total reps
Bodyweight x 5 5 5 5 5 5 5 5 5 5
Dip 4x10
Bodyweight x10 10 10 10
The last set I felt like I went down too fast and kinda tweaked my left shoulder so just cut it one set short. I’ll get it next time.
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Got a sweet Thanksgiving pump workout in. Just felt necessary for all the food in gonna be eating later.
Destroyed hamstrings, biceps, triceps, calves, and delts.
Happy Thanksgiving to the gainz
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Day A
Date: 11/25
Kettlebell Swings 3x10
70x10 10 10
Hanging L Sit Holds 3 sets
Bench Press 3x8
45x10 95x10
135x8 8 8
Need to go up in weight a little for these next time.
Squat 1x20
45x10 95x10
155x 20
The 2.5 lb plates were being used so I had to go up an extra 5 pounds today. Also for fun I had a buddy stopwatch this set to see how long it took and it was almost exactly 2 minutes. I can’t imagine how long these sets are gonna get by the end. I’m ready for them tho
Machine Row 3x12
90x12 12 12
I don’t have a supported row so I’m just going through different row machines to replace it and between both the gyms I workout at these machines are very different so I’m just really working on feeling my back do the work with these sets rather than weight progression.
Curl 2x12
50x12 12
Hit some calves and forearms since I had some time to kill
So I just felt awful this whole day. Like my body refused to wake up at all. And for a reason only God knows my left knee was swollen. But still had to get this work in so here it is.
Day B
Date: 11/27
Abductor Machine 3 sets
80x 10
100x 10
120x 10
Adductor Machine 3 sets
80x10
100x 10
120x 10
DB Bench Press 3 sets 50 reps
30x10
45x20 13 11
Squat 1x20
45x10 95x10 135x3
160x20
This is where I really knew something was off. I felt like I was gonna die doing these
Chinups 50 total reps
Bodyweight x8 10 4 6 5 5 4
I was really struggling with the last set so I went away from these to start the dips. Then finished the dips and left and forgot to hit the 8 reps I still needed
Dip 5x10
Bodyweight x10 10 10 10 10
I was making sure to finish all 5 sets of these after missing it last time.
Day A3
Date: 11/30
Abductor Machine 3 sets
80x 10
100x 10
120x 10
Adductor Machine 3 sets
80x 10
100x 10
120x10
Bench Press 3x8
45x10 95x10
145x8 8 8
These might have been a bit heavy for what I want them to be. All I was feeling was my shoulders in the last two sets
Squat 1x20
45x10 95x10 135x3
165x20
These are getting simultaneously easier and harder at the same time and I feel that means I’m doing it right. Also this last set tied my previous 20 rep PR so every workout after this is new ground and hopefully new gains.
1 DB Row 3x12
55x 12 12 12
Curl 2x12
50x12 12
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Day B3
Date: 12/2
Abductor Machine 3 sets
80x 10
100x 10
120x 10
Adductor Machine 3 sets
80x 10
100x 10
120x 10
DB Bench Press 3 sets 50 reps
30x10
45x21 13 11
Squat 1x20
45x10 95x10 135x3
170x 20 PR
The one thing I know for sure is that after this program I will for sure have a lower back that is twice as strong as the one I began this profit with.
Chinups 50 total reps
Bodyweight x 7 7 7 7 7 5 5 5
Dip 3x10
Bodyweight x10 10 10
Had to cut this 2 sets short
Was running out of time as I was meeting up with stone friends for ufc 218. So cut the last two sets off plus I hate having really tired shoulders and doing dips, it feels like an injury waiting to happen. I’m hoping soon I’ll get to the point where these don’t feel so bad.
Went to the gym straight after grappling practice. Decided if @danteism can go hard without days of sleep I can hit one hard set of squats after 2 measly hours of practice.
Day A4
Date: 12/4
Bench Press 3x8
45x10 95x10
135x8 8 8
Squat 1x20
45x10 95x10 135x3
175x20 PR
I think being tired actually made me tighten up my setup here as the last couple reps were still going up fairly easily. On a side note taking 2 to 3 breaths between every squat almost makes me feel like I’m cheating until my back starts cramping on the 16 rep and I just want the bar off of my back
Machine Pullovers 3x12
90x12 12 12
Curl 2x12
40x12 12
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Oh hell yeah, that’s what I like to hear!
Nice work man
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Day B4
Date: 12/7
My warmup for today was showing a friend of mine around the gym and getting her acquainted with lots of the machines and some dumbbell movements since she seemed far more comfortable with stuff like that.
DB Bench Press 3 sets 50 reps
30x10
45x23 12 10
Squat 1x20
45x10 95x10 135x3
185x 20 PR
No 2.5 lb plates so went up 10 pounds for this set. First 20 reps set with more than my bodyweight. I’d celebrate but my body feels like it’s dying.
Chinups 50 total reps
Bodyweight x8 8 8 6 5 5 5 5
Work, family, finals, holiday shopping, and weather make this time of year far busier than I care to deal with. I’ll be so much happier when I finish my home gym setup. This is another session I put in directly after some other work, shoveling snow and an hour of grappling class but no excuses, I already had missed my previous day to workout so I had to hit this one hard as hell and set that new squat PR.
Day A5
Date: 12/11
Bench Press 3x8
45x10 95x10
135x8 8
This was rough my shoulders were in no mood after a particularly rough class of kimuras and armbars. Happy I managed to get through this.
Squat 1x20
45x10 135x5 155x3
195x20 PR
This is up there with one of the worst things I’ve ever done. Up there with things like my fastest 2 mile run ever and playing paintball in just a t shirt.
Seated Cable Row 4 sets
120x9
100x10
85x9
70x12
Curl 2x12
50x12 12
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I decided to video this suffering and man was this a long 3 minutes. Usually I just try to take 3 breaths between each rep I was like 5 or 6 with this set after the very first rep.
And nobody come back and say I didn’t do 20. I don’t care how many are on video it’s 20 to me
It’s gonna get easier… oh wait it’s not. 20 rep squats never get easy
And that’s why they are so great
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