Cycle 9, Peak Cycle 2, Leg Accessories Day
2022-12-07
Leg Press - thighs touch arms
500 3x8
Abduction/Adduction Machines
170 3x12
Seated Leg Curl
210 3x8
Leg Extensions
150 3x8
Standing Calves
220 3x20
Single Leg Calves
BW 3x10, alternating, no stop
Plank
2x 1minute
Side Plank
2x 30sec/Side
[yawns]
Debating whether to get a couple of abbreviated sessions in (tonight and tomorrow morning) before we jet out to the Eastern side of the country tomorrow.
I donāt like travel during a peaking cycle.
Or peaking during a travel cycle.
Whichever
I know the feeling. I always try to stop working out a few days before traveling. That way Iām not craving food every half hour.
Cycle 9, Peak Cycle 2, Bench Day 2
Georgia
2022-12-10
Bench Press
220x1 paused
195 2x6, 5
Pulldown machine
190x8
220 3x12
High incline db press
70s 3x7
Chest supported t-bar row
125 3x8
Weight is waaaaay out front. Very challenging
Close grip bench
135 4x12
Seated hammer db curl
40s 2x12, 10
Not bad for a traveling workout
Looking buff (do they still use that word)?
Cycle 9, Peak Cycle 2, Squat Day
2022-12-12
Back in local gym
SSB Squat Warmup
165, 195, 225, 255, 285, 305, 335(belt on) x 3
Hatfield Squat
365, 385 x 1
345 2x6
SSB Squat
275 3x8
Leg Press Calves
400 x 15, 12, 8, 8, 8
Treadmill
1 Mile/18 minutes
Got there late because of work responsibilities, so skipped single leg stuff. All squats other than the 3x8@275 were fairly easy and even the 3x8 was an endurance thing, but still more solid than last time.
Heck of a squat/leg session. Great job!
Cycle 9, Peak Cycle 2, OHP Day
2022-12-13
Axle OHP
155x2
140 3x5
Did not feel easy. Seems like it should be feeling easy.
Seal Row
170 3x9 (didnāt tap the bench on the very last rep though)
Larsen Press
190 3x6
Every rep paused on first set
Wide Neutral Grip Lat Pulldown
230 3x9
These are really bugging the old forearm muscle tear.
Dips
BW+30 4x12
DB Lateral Giant Set(rear/side/front)
20ās 3x15
Deep burn. I shed Albino tears
EZ Bar Reverse Curls
80 3x8
Only deadlifts left, then testing.
Cycle 9, Peak Cycle 2, Deadlift Day
2022-12-14
Block Pulls (below kneecap)
135,185,225x5
275, 315, 365x3 (belt on)
405 (straps) ,435, 465x2
485x1
Could have done a double. But stopped there.
Deadlift
405 2x3
Low-Bar High-Box Squat (17-inch box)
245x6
255x5
265 2x5
Treadmill Walk
1 mile, 3 incline, 3.3 mph, 18ā 10āā
That went better than expected.
Three training days in a row, to catch up to my schedule. Cycle 9 is done. Taking an abbreviated deload and then test the lifts.
Cycle 10, Peak Cycle 3, Deload Day
2022-12-16
Bench Press
115, 135 x 5
155 3x3
Every rep paused
MAG Mid-width Neutral Grip Pulldown
180 4x12
High Bar Squat
135, 165, 195, 225 x 3
265 3x3
Standing Calves
BW + 300 4x12
BW x 20
Treadmill Walk
1 Mile, 17min 38sec, incline@3, 3.4 mph
Cycle 10, Peak Cycle 3, Test Day 1
2022-12-18
Bench Press
235x1 (+5lbs over last comp bp)
Not as much as I wanted, but its a win.
Hatfield Squat
415x1 (+10lbs over highest HS performed previously)
Iām thinking I need more practice at singles before rolling into a testing dayā¦
Cycle 10, Peak Cycle 3, Test Day 2
2022-12-20
Axle Overhead Press
170x1 (+5 lbs over last strict max performed)
Deadlift
475x1 (+10lbs over any deadlift this year)
Neither of these were true maxes. I just wanted to exceed the maxes I had entered into the spreadsheet at the start of this program.
I could have pressed 180-185 and deadlifted 5 plates, but didnāt feel like busting a gut to do it tonight, though the DL went up real quick. I think 5 plates would have been somewhat slower, but not a grinder.
Guess Iāll pop those at the end of the next mesocycle. Will concentrate on gaining some weight as well.
Well, since the Megalodon bench program actually improved my bench, Iām going to run it again.
This time Iām going to legit pause ALL the reps and see if that improves things more.
The lower body improvements I get the credit for.
Even though my bench still sucks, I feel better about it after having put sincere effort into it. Isnāt that odd?
Cycle 1, Hypertrophy Cycle, Bench Day 1
2022-12-23
Multigrip Bar Bench Press
145 x 15, 3x12
All reps paused
Wide Neutral Grip Lat Pulldown
180 4x12
All reps touch the chest
DB Neutral Grip Bench Press
65ās x 11, 2x9
Chest Supported ROw Machine
210 3x12
Triceps Cable Press Down
80 4x15
DB Hammer Curls
45ās x10, 2x9
Right Arm Cross Body Triceps Extension
25x6
20 3x12
Something in shoulder doesnāt work right. I feel really weak at full elbow bend. Hoping this movement will help it and my bench.
All these reps make my head foggy.
Cycle 1, Hypertrophy Cycle 1, Squat Day
2022-12-24
SSB Squat
265 3x8
starting a bit low to gain some momentum as I go through the cycle. Opportunity for technique training too.
Hanging Leg Raises
4x10
did these between warmup sets of squats
SSB Pin-Paused Good Morning
205 3x8
Got down to parallel on these
Upright Rows
85 3x8
Standing Calves
BW+300 3x13
Treadmill walk
1.25 mile, 21.26 minutes, 3.5 mph, 3 Incline
These are really helping my QLs. Low back feels much more stable
Pec Deck Reverse Flyes
105 3x15
Pec Deck Flyes
105 3x15
Paused at full stretch.
Good work going on in here. I was surprised to see your bench test. Seems like an anomaly. Comparatively speaking, before my lower back started giving me problems, I had worked up to some fairly respectable numbers on squat and deadlift. However, my bench never took off like those two lifts. I did everything I could think of in my garage but nothing yielded a notable difference except for a gain in body weight. I think that having more variations at the gym may have helped but doubt I would have worked up to 315. Iām interested to see how that goes for you.
I suspect itās going to be the same for me. I need to gain weight to make the bench numbers go up. I might eke out a few pounds without that, but I wonāt get far.
Cycle 1 (Hypertrophy), Bench Day 2
2022-12-26
Bench Press (paused)
150 3x15, 12
Running ahead of last Cycle 1 bench reps at this weight
Interesting that my triceps gave out before my chest.
Med Grip Pullups
BW 3x12, 8+2
High Incline DB Press
55 3x12, 11
Pendlay Row
165x10
185 2x8
EZ Bar Skull Crushers
85x15
90 2x12, 10
EZ Bar Curls
90 2x10, 8
Seated DB Cleans
35ās 3x8
Serious pump. My arms back and chest hurt just standing there between sets.
Cycle 1 Hypertrophy, Deadlift Day
2022-12-28
Block Pull (5" blocks)
135,185,225,275, 315x5 (DOH)
365x4 (2 DOH, 2 mixed)
405 3x5 (Mixed)
Nary a niggle. Try for 6ās next time
Planks
3x45 seconds
Between block pull top sets
Snatch Grip Deadlift
225,245,255 x 8
Took 2 few sets to figure how to emphasize the hamstrings.
Lat Prayers (Standing straight-arm pulldown)
70 3x12
Standing Calves
BW+300 3x15, 13
Cable Chest Flyes
60x15
70 2x15
Mini-pump for recovery
Treadmill
22 minutes, 1.28 miles 3.5 mph, Incline 3->3.5
Lat prayers, didnāt realize those had a name. One of my favorite lat exercises. I also like the version where you row like your in a canoe side to side.