TCam's Log - The Road to Elite

Training Training Logs
1161

Home - Week 11 - Day 2 - Lower

Conventional Deadlift w/ Belt/Straps - Stiff Bar:
4x3x475
10x475 - 20 lbs from PR

SSB Paused Squat:
8x250
2x8x300

A1 | Copenhagen Adductor Plank:
3 x 0:30 / 0:30

A2 | Rear Foot Elevated Split Squat - Rear Foot on Band:
3x10/10xBW+45

Can’t remember if I did anything else, but the 475x10 wiped me out. My PR with with normal conventional with no touch-n-go is 495 and that was with a deadlift bar. So I’m happy with getting near it with the stiff bar. The 4x3 prior to it felt pretty slow and I was hoping for 6-8.

Squats felt good today.

Home - Week 11 - Day 3 - Upper/Back

Paused Bench:
1x315
1x345
1x365
1x385

Close Grip Bench:
3x10x275

A1 | 5 Ct Eccentric Seated OHP:
3x10x95

A2 | HS High Row - Supinated:
3x12x180

Barbell Bent Over Row:
2x50x95

Lying Band Cross-Over Triceps Extension:
3x15x2 Monster Minis

Last workout before I left for my last clinical rotation in Athens. 365 was very easy, so I went up and 385 was slower, but better eccentric control. Good place to work in for monitoring increase in max force production, 365-385, as long as I’m not feeling any pec pain.

1162

2020 - Cycle One - Hypertrophy Block
Week 1 - Day 1 - Upper

30* Incline DB Bench:
3x12x100s

Single-Arm Seated OHP:
12/12x50
2x10/10x60

Cable Laterals:
3x15x15s

Machine Curl:
2x15/15x25

Triceps Pushdown/Overhead:
3x10/10x88/66

Deficit Push-Ups:
30xBW
20xBW

Rear Fly:
50x80

This was done late, after my first day in the new clinic and also getting situated in my AirBnB. Felt very weak, but still got some work in.

2020 - Cycle One - Hypertrophy Block
Week 1 - Day 2 - Lower

Squat w/ Belt:
5x3x405
2x15x315

Sumo Deadlift w/ Belt/Straps:
3x2x495

GHR:
4x12xBW

Hatfield Close Stance Split Squat:
2x10/10x135

Band Crunch:
2x25xMonster Mini

Squats felt good on the hip flexor area today, so whichever thing fixed it I’m probably going to keep on doing it. In retrospect after today, it could have been the time off sumo that helped, but also the Copenhagen planks and split squats are what I was thinking was doing it.

I’m at a Crunch fitness for the next 12 weeks since there’s no specialty gym in Athens it seems. There are a few bars that might be okay but I wasn’t able to grab one. The one I used was whippy as all hell. Felt it with 315 just unracking it. So I’m actually really happy with the 405 sets.

Deadlift was a different story. I thought maybe the trash bar would emulate a deadlift bar at least a little. It did not. I was thinking of doing more reps with 405 after the last set with 495 but I literally lost consciousness at the bottom of the last rep and almost had a classic moment in this new gym. That shaky slowly falling face first while kneeling sort of thing. Idk how I got out of it and focused. Super surreal feeling because it doesn’t feel like anything is wrong, just sorta going down lol. So I cut the deadlifts there.

I’m running 13 week cycles of 6 weeks of hypertrophy, 2 weeks of deload+transition, 4 weeks of strength, and 1 week to deload and test. I don’t expect to increase my lifts every time, because I’m thinking of actually cutting finally. But I do want to have some macro structure going instead of continuing to fuck around overall.

1 Like
1163

2020 - Cycle One - Hypertrophy Block
Week 1 - Day 3 - Upper/Back

Cable Low Row - V Grip:
20x95
15x145
12x185
10x230
2x25x125 - Wide pronated grip

Paused Bench:
7x315
6x315
5x315
10x225 - Close Grip

Seated Band Overhead Triceps Extension:
3 sets w/ 2 Light Bands, 20-30 reps with drop sets to 1 band

Lat Pulldown:
20x100
15x145
10x185
7x230 + 5x185 + 6x145 + 8x100 - Drop set

Triceps Pushdown:
3x15-20x70

Pinwheel Curls:
15/15x40
13/13x40
11/11x40

I pushed together my upper and back day just due to my schedule this week. I have my days set up as Upper, Lower, Back, Upper, Lower so that the back day can be melded into another day if need be and I can still focus a weekend workout on something more important to me (a lower body day).

The benches at this gym are narrow and low, so I don’t expect to be setting PRs here, but I got some good work in.

2020 - Cycle One - Hypertrophy Block
Week 1 - Day 4 - Lower

Conventional Deadlift w/ Belt/Straps:
3x4x495

Stiff-Leg RDL w/ Belt Straps:
10x405
14x405

Machine Hip Thrust:
20x90
2x20x180

Leg Press w/ Bands:
20x360+2 Lights
20x360+2 Lights + 10x360 - Drop set

Lying Leg Curl:
15x70
12x110
15x100
15x100 + 10x70 - Drop set

Not a ton of exercises, but it was directed and hard work. Deadlifts didn’t feel great, but they felt better than sumo did the other day, and I didn’t pass out. The bars here are just bad. I can’t note that they’re stiff bars, because they’re not, but they’re also not whippy enough to be useful in a deadlift. Guess I got another 11 weeks to get better at using them. But again, the weight isn’t a priority right now, so I’ll survive. I may just need to take a loss and switch gyms because this gym is utterly packed constantly. We’ll see.

1164

2020 - Cycle One - Hypertrophy Block
Week 2 - Day 1 - Upper

30* Incline DB Bench:
8x80s
8x95s
8x110s
10x120s
15x120s - PR
2x10x95 - Slower eccentrics and paused

Standing OHP:
2x8x135
10x135 + 10x95 - Drop set

A1 | Triceps Pushdown - Straight Bar/Back Supported:
15x66
15x77
12x88 + 10x55 - Drop set

A2 | Band Curl:
3x20/20xMonster Mini - 3 different positions per set for mechanical drop set each time

B1 | Cable Low Row w/ Angles90:
20x125
15x165
20x125 - Cued pulling apart handles for more rear delt involvement

B2 | Tri-Delt Laterals - Seated/Standing/Chicken Dance:
12/10/12x25s
12/10/10x25s

C1 | KB Curl:
15/15x30
10/10x30 + 10x70 - Unilateral then bilateral with heavier KB

C2 | Shoulder ER:
2x15/15xMicro Mini

Finally felt like I had a great workout at this gym. The first 2 sets of incline warmups (45s and 65s) felt heavy relatively, so I was annoyed. I decided to try being more explosive and using leg drive and it worked very well. I thought it would throw me off with the DBs, but everything flew, all the way up to the 120s.

1165

2020 - Cycle One - Hypertrophy Block
Week 2 - Day 2 - Lower

Squat w/ Belt:
3x4x405
8x405
15x315

2" Sumo Block Pull - Belt/Straps:
2x5x495
10x495

GHR:
4x12xBW

Hatfield Rear Foot Elevated Split Squat - Close Stance:
2x15/15x135

It’s funny how short these lower body logs look, despite being much harder and longer than upper body days. This was a good workout. Squats are feeling pretty good and the hip flexor isn’t bothering me. Still need to keep an eye on it, because it still gets a little sore after squats. Still working on getting shifted over to the left more and increasing my internal rotation to help that. Block pulls felt much better than last week’s sumo from the floor (and no passing out).

1166

2020 - Cycle 1 - Hypertrophy Block
Week 2 - Days 3-5

Day 3 - Back Day: Thoroughly don’t remember exactly what I did, but it included pullovers for pre-exhaust, prone chest supported DB rows, machine high-ish rows, and some other stuff. Hit my back very well, I remember that much.

Day 4 - Upper

Paused Bench:
5x315
2x1x365
2x5x315
10x275
7x275

Don’t remember the rest here either.

Day 5 - Lower

Conventional Deadlift w/ Belt/Straps - Stiff Bar:
2x3x405
2x3x455 - Just feels awful
2x3x405 - 8-10 ct eccentrics oof

Squat:
5x315 - Feeling real shitty here too

Hack Squat - 6-8 Ct Eccentrics:
3x10x90

Just cut this one short. I didn’t eat enough or move enough prior to this workout. Actually I ate too much right before and nothing otherwise for the day before it. Figured with how weak I felt, I wasn’t going to get much out of it. Mental failure of a workout since I could have just hammered some higher rep stuff or machine things, but I wasn’t into it.

1167

2020 - Cycle 1 - Hypertrophy Block
Week 3 - Day 1 - Upper

30* Incline DB Bench:
10x80s
10x95s
8x110s
8x120s
11x120s
2x15x80s - 15* Incline, more focus on flaring and then adducting for pecs

A1 | Band Overhead Triceps Extension:
15xLight
2x20xLight - Standing instead of usual seated position, so 1 band was enough

A2 | Spider Curl - Humeri Fixed:
15x45
12x65
12x65 + 10x45 - Drop set

Triceps Pushdown:
20x45
12x60 + 8x45
10x65 + 5x45 - Drop sets

Cable Pinwheel Curl:
15/15x25
15/15x20

B1 | Band Lateral Raise:
2x20/20xMonster Mini

B2 | KB Lateral Raise:
2x15/15x24 - Alternating 3 rounds of 5s no rest

Pecs have been feeling pretty tight over the last few days. I meant to dry needle them, but ran out of time for my window of comfort (about 48 hours before another pressing workout). I made it through this without incident, but need to be careful this week with barbell pressing. Good workout regardless. Several arm things to failure.

1168

2020 - Cycle 1 - Hypertrophy Block
Week 2 - Day 2 - Lower

Paused Squat w/ Belt:
3x3x405

SSB Squat w/ Belt:
10x315
2x7x365

DB SLDL:
2x20x120s

A1 | Leg Press w/ Bands:
20x360+2 Lights
20x360+2 Lights + 15x360 - Drop set

A2 | Seated Band Leg Curl:
2x25/25xMonster Mini

Calf Raise on Leg Press:
2x20x270 - Slow eccentric, explosive concentric

Hip flexor issue is back unfortunately. It appears to have come straight from my wide stance squats this weekend, despite it only being a set of 5x315. That gives me some clues for fixing it, but for now I’ll just be squatting narrow stance. The pauses were solid and the explosiveness out of the hole was decent despite some of that pain, but the midrange of the lift slowed wayyy down, which is odd for me.

SSB was similar in strength curve presentation. They were very hard. I was wanting more like 365x8-10, but 7s were near maximal effort. I’m not even sure this variety of SSB is 45 lbs, it’s definitely not 65 or 80 like others.

No deadlifts today other than with DBs, which hit the hammies well anyway. Back was bothering me for the last couple of days after the weekend shitty lifting session (looks like I was right to just back off though). It’s good now a couple of days after this workout.

1169

2020 - Cycle 1 - Hypertrophy Block
Week 2 - Day 3 - Back

Lying Cable Pullover:
2x15x45
2x10x45+Monster Mini + 2x5x45

Machine Iso-Row - Single Arm:
10/10x90
10/10x145
2x8/8x170
12/12x145
12/12x90

Lat Pulldown:
10x120
10x160
2x10x180

Cable Low Row - Mechanical Drop Set:
2 Rounds w/ 100 lbs - Leaned way forward + Midrange + Upright
Not sure of reps, somewhere in the 12+8+8 sort of range

EZ Bar Spider Curls:
20x80 - Wide grip
15x80 - Narrow grip
20x80 - Some of each

Lying Incline Hammer Curl:
2x10/10x30

Fixed Humerus Pinwheel Curl:
2x12/12x30

Rear Delt Fly Machine:
15x70
15x100
12x130
8x150 + 6x130 + 8x100 + 12x70 - Drop set

The iso-row is not the HammerStrength style, it’s an odd leverage, making it way harder than necessary. I had warmed up single arm, but wanted to switch to both arms at once. But I couldn’t even get reps started with two arms at 3.5 plates per side because of how it’s angled, so I just kept with single arm.

The mechanical drop set is a little hard to be concise about. But Joe Bennett (HypertophyCoach on IG) posted it recently. The leaned forward variant is really hard on the lats compared to other lifts.

Week 2 - Day 4 - Upper

Incline Bench - American Press Bar:
2x8x225
10x225

Seated DB OHP:
12x40s
12x50s
2x15x60s

Single Arm KB Floor Press + Band Resisting Horizontal Adduction:
15/15x45+Monster Mini
12/12x53+Monster Mini
25x53s - Normal bilateral no band

Bradford Press:
2x20x45

Side-Lying Compound Lateral:
2x6/6x15

Single Arm Cable Triceps Pushdown + Cable Tate Press:
15/15x25 + 12/12x20
2x12/12x32 + 10/10x25

Pecs still feeling tight going into this day. I did dry needle the other night, but didn’t hit everything that was feeling that way. Still got some good pressing in with the neutral grip incline, just didn’t force near failure reps.

1170

2020 - Cycle 1 - Hypertrophy Block
Week 3 - Day 5 - Lower

Paused Conventional Deadlift w/ Belt:
3x455
3x495
3x525 - PR, I think
2x5+3x455 - 5 paused reps followed by 3 normal reps

Squat w/ Belt:
3x10x315

Machine Hip Thrust:
15x90+Dbl Light
12x180+Dbl Light
10x270 + 10x180 + 10x90 - Drop set, band still attached

Bulgarian Split Squat:
2x15/15xBW+53

Couple other small things too

Really happy with the deadlifts today. This is probably the most solid conventional has felt in a long time with a higher intensity on a tough variation. Here’s a video of the top set.

1171

2020 - Cycle 1 - Hypertrophy Block
Week 4 - Day 1 - Upper

Feet Up DB Bench:
10x80s
10x100s
10x110s
10x120s
15x120s

30* Incline Bench:
2x15x80s

EZ Bar French Press:
2x12x90

Cable Triceps Pushdown:
3x12-15 - Can’t remember specifics, went to failure

Prone KB Facepull w/ Rope:
15x32
2x12x44

A1 | KB Rope Curls:
3x12-15x44

A2 | Chest Supported Lateral Raise - Paused:
3x12-15x25s

Single Arm Curl - Humerus Fixed:
2x10-12x25

Pecs and shoulders aren’t feeling great still unfortunately. I was able to get through the pressing portion of the workout without any pain, just not feeling good either. I’m going to take the next upper body day somewhat easy and focus on recovery until next week.

Rest of the workout was good. Measured the arms afterwards and got 'em to over 17" up from 15.5" L and 16.25" R since I started a more bodybuilding focus.

Week 4 - Day 2 - Lower

Paused Squat w/ Belt:
2x405
2x455 - Video here
3x4x405

Hatfield Squat - Beltless:
8x315
2x8x365

Wide Stance Snatch Grip Deadlift w/ Belt (a la Johnny Candito):
2x10x315

GHR w/ Band:
10xBW
3x10+5xBW+Mini - 10 reps with band, remove band and 5 more reps, failed with last set

Seated Cable Leg Curl:
15x25
15x45
12x55
10x65 + 10x55 + 12x45 + 12x25 - Drop set

Hack Squats w/ 6 Second Eccentrics:
3x10x180

Supposedly I’ve hit 3x2x455 for paused squats according to my PR spreadsheet, so this is a match PR for amount of weight at least. I haven’t squatted over 405 in months now, so I wanted to do that if it felt good. The preceding 405 double was very, very nice and controlled, so I went up. It felt hard, but nothing horrible. Hatfields may not be worth it with this particular SSB. It’s not built properly and I can’t stand fully upright without it feeling like it’s going to tip off my back, so I have to stay slightly leaned forward. This sort of defeats the purpose of staying upright to hit the quads.

My hip did not bother me until I was warming up for sumo deadlift. It’s possible that that wide hip angle is just not okay for lifting right now, so I’m going to take a few weeks away from sumo at least and see if that helps.

So obviously I just switched to those wide stance snatch grip pulls. They were interesting. Might as well run those for a few weeks and see how I feel about them.

1172

2020 - Cycle 1 - Hypertrophy
Week 4 - Day 3 - Upper/Back

Bench:
3x5x275 - 3 ct eccentric / 3 ct pause
15x225 - Spoto
12x225 - Spoto

Cable Low Row:
20x110
15x165
12x180
10x200
10x230 + 10x180 - Drop set

Tate Press:
20x30s
15x40s
10x50s

Alternating DB Curls:
Something like 17s, 15s, 12s x 30s

DB Rear Delt Fly:
25x25s
20x25s

Band Single-Arm Row - Adduction Focus:
2x20/20xLight

Meadows Row:
15/15x45
12/12x90
10/10x135
15/15x90

Nothing super special about this one, just wasn’t really into it. Hard to be when the main lift is feeling bad. Ended up hitting some good back work near the end though. The band row with adduction focus is basically an anteriorly anchored band that you face about 45 degrees away from and focus on bringing the elbow to the hip. That way you’re not just working the extension function, but also taking advantage of the adduction action of the lat to get the best contraction.

Traveled for a funeral this weekend, so this was the last workout of the week.

1173

2020 - Cycle 1 - Hypertrophy Block
Week 5

Day 1 - Upper

30* Incline DB Bench:
2x10x120s

Literally don’t remember anything else. Just normal stuff for accessories. But the pecs and shoulders were just feeling shitty still.

Day 2 - Lower

Squat w/ Belt:
3x5x405
2x8x315 - 5 ct eccentric

Wide Stance Snatch Grip Deadlift - Beltless:
2x12x315

Leg Press:
10x360
10x450
15x450+2 Lights + 15x450 - Drop set

Seated Band Leg Curl:
2x20/20xMonster Mini

Hip Thrust Machine:
10x180+Dbl Light
15x170+Dbl Light + 10x180+Dbl Light + 10x90+Dbl Light - Drop set

Rear Foot Elevated Split Squat - Rear Foot on Band:
10/10xBW
10/10xBW+32
10/10xBW+44

Squats felt tougher this week than last week. More lateral shifting and hip pain. But got through it. Snatch grip wide stance feeling decent so far. Just gonna see where I can take those and if they help anything.

Day 3 - Back/Arms

Cable Low Row:
Warm-ups
12x210
15x210

Cable Rope Y-Raise:
3x15x20

Meadows DB Row:
10/10x80
10/10x100
2x15/15x120

Curry Pulldown - YouTube Link
15/10/15x65
2x10/8/10x100

A1 | Prone Triceps Kickback:
3x15x30s

A2 | Incline Overhead DB Triceps Extension:
3x15x60

Rope Cable Curls - Reverse/Supinate/Neutral Grips:
Something like 3x15/12/12xSomething

Good back day. Decided against a second pressing day this week due to shoulders/pecs. Still got some good arm work in.

Day 4 - Lower

Paused Conventional Deadlift w/ Belt/Straps:
3x405
3x455
2x3x495
2x8x455 - PR as far as I know

CAT Squat w/ Belt:
6x3x315 - 70 sec rest

Lying Leg Curl:
12x80
12x100
2x12x110+Monster Mini + 2x12x110 - Drop sets

Hanging Leg Raise:
5x10

Deadlift felt pretty good today. Not good enough to get to my PR of 525 like a couple of weeks ago, but still happy with it. Squats moved very fast, still had some hip flexor pain, but I think I’ll be doing more CAT style squats even during the hypertrophy block.

Still figuring out overall how I want these blocks to look, but I’m working on it.

1174

2020 - Cycle 1 - Hypertrophy Block
Week 6 - Day 1 - Shoulders/Arms

Prone Incline Rear Delt Fly:
2x20x20s

Single-Arm Cable Rear Delt Fly:
2x15/15x20

Seated DB Laterals - Bottom Half + Top Half Partials:
15x45s + 12x20s
12x45s + 10x20s
10x45s + 8x20s

OHP - Myoreps:
8x135 + 10x3x135 - 30 sec rests

A1 | Triceps Pushdown - Back Supported:
15x55
15x66
12x77
10x88

A2 | Cross-Body Pinwheel Curls:
2x15/15x45s
2x10/10x45s

Cable Lateral Raise:
2x12/12x25

Cable Shoulder ER:
3x15x15

KB Halo:
3x3x32

Had absolutely zero interest in going to the gym today, knowing that my shoulders and/or pecs would feel like shit if I did any pressing. Regardless, I went in and started off with something other than a main lift and it all turned out okay. The OHP was fine since I kept the form tight by just doing an extended set of a bunch of triples and I also hadn’t irritated anything prior to doing it, like I would have in a normal upper day set up.

Got a bunch of delt work in and ended up feeling like I did something instead of laying around like my brain wanted to do.

1175

2020 - Cycle 1 - Hypertrophy
Week 6 - Day 2 - Lower

Squat w/ Belt:
1x405
1x455
1x495 - Hard and didn’t hold my back position, but I’m happy with how my hip felt and I didn’t have any hip shift

Paused Squat w/ Belt:
3x10x315 - Oof

Wide Stance Snatch Grip - Beltless:
2x15x315 - Oof

Hack Squat w/ Bands:
8x180
2x8x180+2 Lights
8x180+2 Lights + 8x180 - Drop set

GHR:
15, 12, 12 x BW

So…as far as I can tell searching through my log, I haven’t squatted 495 or more since February 2018. Which is fucking ridiculous. That is all. Video is here.

1176

2020 - Cycle 1 - Hypertrophy Block
Week 6 - Day 3 - Back/Biceps

HS Iso-Row - Top Pronated Grip:
10x270
10x360
2x8x410
10x360

Lat Pulldown - Wide Pronated:
20x90
15x140
2x10x180

Pendlay Row:
3x8x225

DB Spider Curl - Humeri Fixed:
15x30s
6x45s
12x30s
6x45s - Overshot and did these single armed and with assistance from opposite hand
10x30s

Cable Curl:
15x25
15x35
15x50

HS Gripper:
2x20x70
20x95

I decided to switch gyms today. The Crunch fitness I’ve been going to is just obscenely crowded all the time. I’m going to a local place that’s much better. Should have checked it out before, but I’m here now for the next 6 weeks til I finish my rotation. The place doesn’t have any specialty equipment or anything, but they have a shitload of machines and cable stations. Free weight area is alright at best, but as long as the crowd is like it was today, it will be manageable.

Oh how I missed having a HammerStrength Iso-Row and going heavy as shit on it. This gym is already worth having a duplicate paid in full situation. Felt like I could just do what I wanted to do.

1177

You still in Athens? If so, what local gym?

EDIT: Don’t feel like you have to answer that. Haha I didn’t realize how random and weird that might have come off.

1178

@oldbeancam haha no problem, man. I just moved over to Athens Health & Fitness!

2020 - Cycle 1 - Hypertrophy
Week 6 - Day 4 - Upper

Paused Bench:
5x8x275 - RIR 2-4

DB Incline Bench:
20x80s
15x80s

Incline Band Overhead Triceps Extension:
3x15xMonster Minis

Lying Band Fly:
2x15xMonster Minis

Machine Lateral Raise:
20x80
15x110
2x12x130 - Plus a few partials

Triceps Pushdown:
15x50
2x12x65

Rear Delt Fly:
25x25s
20x25s

First solid bench workout in a while. It wasn’t without some minor discomfort at the shoulders and pecs, but nothing that was a red flag.

Week 6 - Day 5 - Lower

Conventional Deadlift w/ Belt/Straps:
2x10x425 - 3-4 RIR
13x425 - 1-2 RIR. Got into a groove and did touch and go for several of these though

CAT Squat w/ Belt:
7x3x315 - 70 sec rests

Squat Press:
2x12x450
2x15x450

A1 | Lying Leg Curl w/ Band:
2x12x45+Light
15x45+Light + 10x45 - Drop set

A2 | Machine Calf Raise:
10x220
10x280

A3 | Single Leg Calf Raise:
2x10/10xBW

Wasn’t feeling super strong on deadlifts, but I hit some pretty good sets regardless. I got a little thoracic issue that comes up every once in a while during deadlifts and I got it on one of the last couple reps here, so I didn’t push for the 15 that I wanted. It likely comes from some immobility either between a facet joint or maybe a costovertebral joint that I didn’t address while warming up. It goes away within a week with some light directed movement and doesn’t affect lifting too much, it’s just annoying.

Right after that, squats went very well. I’m moving 315 like I’m standing up with nothing as long as I hold my positioning and bracing.

Love the squat press still when I have access to one. I went super deep with control and bottomed the thing out and was getting a great quad stimulus from it.

1 Like
1179

2020 - Cycle 1 - Transition
Week 1 - Day 1 - Upper

Incline DB Bench:
2x10x95s

Feet Up DB Bench:
10x115s
13x115s - Failed 14th

Standing Single-Arm DB OHP:
15/15x40
10/10x60

Floor JM Press on HS Lunge Machine:
15x90
12x140
15x140
15x90

Lateral Raise:
20x27.5s
15x27.5s

Chest Supported DB Spider Curl:
15x30s
2x15x40s

A1 | Facepull:
20x30
20x42.5
20x50

A2 | Cable Overhead Triceps Extension:
20x30
20x42.5
20x50

This first run through a cycle isn’t properly set up, so I’m winging what the specific phases mean for me. But in general, transitioning to strength should vaguely be a reduction in accessory volume and less sets to failure. I’m using a 2 week transition that will basically be a gradient between a hypertrophy block and a strength block, the latter of which will be 4 weeks.

As for this workout, it went alright. The bench I used initially couldn’t get me the lower incline I’ve been using and the higher incline felt like shit on my shoulders. After that things went well enough.

1180

Same here! Small world man. Maybe I’ll see you there one of these days. It’s not the best gym, but it’s the best local one imo. Having access to all the random machines when you’re beat to shit is always a plus.