What have you been doing for the squat? Overall looks like a solid plan
Hitting 3 times weekly with one day being a variation (paused or front squat far out from meet). Mostly my goal is to continue this but add volume using unilateral hypertrophy movements.
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Just watched the videos KCK, it looked really effortless.
I know it wasn’t.
Quality my friend quality, well done.
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Thanks! It def did not feel effortless but it appears that way on video lol
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Sept 8 2019
Back to the damn grind
Facepulls
3x30
Squats
135 x 3
185 x 3
225 x 2
275 x 1
305 x 9 doubles
Deadlift (pause 1” off floor)
135 x 3
225 x 3
275 x 2
315 x 1
330 x 5,5
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Sept 9 2019
Pump day, program calls for RPE on load so I’m gonna take it light from the start so I got a good building point.
Superset
DB Split Squat - 3 x 10 @ 20lb each hand
Banded Leg Curls - 3 x 10 @ medium band
Superset
DB Bench - 3 x 10 @ 70lb
BB Row - 3 x 10 @ 135
Giant Set
Wide Grip Bench - 2 x 8 @ 135
Wide Grip Push-up - 2 x 10
DB Fly - 2 x 10 @ 20lb
Sept 11 2019
Never Forget
Facepulls
3 x 30
Comp Bench
135 x 3
155 x 3
180 x 3 singles
Pause Squat
135 x 3
185 x 3
225 x 3
245 x 4,4
Giant Set
DB Curl 2 x 12@20 lb
Overhead DB Ext 2 x 12@20 lb
Side Laterals 2 x 12@20 lb
Keeping this first week with extra accessories kinda light since I haven’t done any of these in prob a year or longer lol. I’m pretty damn sore from the previous two sessions this week.
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Sept 13 2019
I’m bout to switch my deadlift day to Sunday and do the variation on the last day of the week. I’m too beat up at the end of the week to hit heavy deads in the early am.
Facepulls
3x30
Floor Press
135 x 5
145 x 8,8,8
Deadlift
225 x 1
275 x 1
315 x 1
370 x 2,2,2
Giant Set:
DB Hammer Curls: 2 x 12@35 lb
Lying DB Tricep Ext: 2 x 12@35 lb
DB Front Lateral: 2 x 12@20 lb
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Sept 15 2019
A little tired/fatigued today.
Facepulls
3x30
Squats
135x2
185x2
225x2
275x2
305x2x8 sets (put belt on here)
Deadlifts
225x1
275x1
315x1
365x1
385x2x5 sets
Ab Wheel
2x10
Need to start hitting my core more often. I’m planning on using my belt less on squats and deads.
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Sept 19 2019
Facepulls
3x30
Pause Squats
135x3
185x3
225x3
265x5,5,5
Comp Bench
135x5
155x3
185x3
195x2,2,2,2
Giant Set
Hammer curls 2x12@35lb
Overhead DB Ext 2x12@35lb
Side DB Laterals 2x12@20lb
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Sept 22 2019
Facepulls
3x30
Squats
135x5
185x5
225x3
270x5,5,5,5
Comp Bench
135x5
155x3
170x5,5,5,5
Military Press (these were humbling)
90x10
100x10
110x8
90x10
DB Row
65x10,10,10,10
Sept 23, 2019
Deadlift
225x1
275x1
315x1
340x5,5,5,5
Long Pause Bench(3 count)
Work to RPE 8 for 3x5
135x5
155x5
170x5
180x5,5,5
Hammer Curls
5x10@35lb
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When do you plan on competing again?
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My goal now is 1-2 times per year. I’m only going to enter meets within an hour drive from here though. Probably next time they do a meet at maxed out gym. I think the TN open is in January. I like the idea of competing with at least 6 months in between meets to give an accurate representation of strength gains.
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Sept 25 2019
Facepulls
3x30
Front Squats (gag)
135x6
155x6
180x6
210x6
225x6,6,6
Close Grip Bench
135x8
155x8
170x8,8,8
Band Lat Pulldown (medium band)
1x12
3x6 (holding high up to create more tension)
These things can get your lats pumped as hell.
Band Pushdown
5x10
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Sept 25 2019
Paused Deadlift
225x2
275x2
315x5,5
Bench (touch and go)
135x12
155x12
170x12
160x12
DB Bench
60x10,10,10
Straight Leg Deads
225x10,10
Sept 29 2019
Facepulls
3x30
Squats
135x3
185x3
225x3
275x1
295x5,5
270x5,5
Comp. Bench
135x3
155x3
185x5,5
170x5,5
Deadlift (all double overhand)
225x1
275x1
315x1
365x5,5 (straps)
340x5
So sweaty I had to throw the straps on. Ready for some damn cooler weather.
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Sept 30 2019
3ct Pause Bench
135x3
155x5
170x5
190x5
180x5
Standing Military Press
90x10
95x10
100x10
90x10
DB Rows
75x10,10,10,10
Hammer Curls
35x10,10,10,10
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Getting that upper body work in! Great stuff man. How do you feel about lots of submax stuff for bench? I can see it working for me on deads but I’m not sure how I’d feel only working 70% for bench
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I dont know as of yet. My bench has been stalled for like 2 years lol. Im hoping this 4x weekly frequency with submax weight will get things moving in the right track. Need some more upper body mass…
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