TCam's Log - The Road to Elite

Training Training Logs
1241

Focused - Week 5 - Day 1

3 Ct Paused Bench:
5x275
5x315 - RPE 7.5
10x275
8x275 - Slippery bench made me lose my arch and I played it safe, otherwise I think I had another 10 in me

Seated Arnold Press:
3x10x60s - No back support made this very hard

A1 | Seated Cable Row - Semi-Supinated MAG Grip - 350 Method:
21, 16, 14 x 200 - 51 reps total (Increase weight next week)

A2 | Cable Overhead Triceps Extension - High Position - 350 Method:
23, 18, 13 x 100 - 54 reps total (Increase weight next week)

Cable Crossover Laterals - Shortened+Lengthened Positions:
10+5 x 30
12+8 x 30
10+8 x 30

DB Incline Curl + Waiter Curl:
20+10 x 20s + 55
15+7 x 20s + 55

Crossover Band Triceps Kickback:
21, 18, 13 x 2 minis - 3 different anchor heights, not shooting for 350 Method, just got there anyway

KB Rear Delt Fly + Band Rear Delt Fly (Short ROM at Lengthened Position):
2 x 20 + 10 x 25s + Mini

Good workout to start the wave here. Removed the 3 ct eccentric from the main bench variation and started with the top weight of the previous wave. Looks like my 5RM PR is 325 done like 6 years ago lol. So the goal for the wave is 335. The back down sets were PRs on this variation, but Iā€™m sure Iā€™ve very rarely gone to 10 reps for 3 ct pauses.

I may or may not add back support to the Arnold press. Going to near failure has me over extending and locking my QLs up without it. So it may be best to avoid that additional low back fatigue.

Laterals in the shortened position are done by stepping back behind center of the crossover station and pulling into a wide Y pattern. This gets the 90 degree line of pull basically at the top of the movement. Lengthened position is just stepping up to the center and getting the 90 degree line of pull at full adduction. Similarly, the rear delt flies hit the shortened and then lengthened positions that way. Bent over, the 90 degree line of pull is at the top, where the arm is maximally horizontally abducted. The band with the short ROM in the lengthened position was done starting at full horizontal adduction and barely making it past neutral. This killed the rear delts. Will consider the opposite order next time too.

1242

Focused - Week 5 - Day 2

SSB Squat w/ Belt:
1x340
1x390
1x430 - RPE 8
3x3x390 - Hard, able to maintain an upward push on the handles 7/9 reps here

Platz Squat w/ Belt:
2x12x315 - RPE 8. Goal next week is 2x15x315 if feeling good

TnG Conventional Deadlift w/ Belt/Straps:
10x405
2x8x455

Lying Hamstring Curl:
10x45
10x70
5x90 + 5x80 + 5x70 - Dropset

Hollow Holds w/ KB:
3x0:30xBW+35

Cossack Squat to Box:
2x8/8xBW+35

Decided to do the alternating bars for the squat waves. The idea was to reduce the absolute load being used every other wave, but it turns out Iā€™m only doing about 5 lbs less if Iā€™m also increasing the RPE allowed as the program progresses. Weā€™ll see how I handle it. Iā€™m trying to focus on pushing the handles up because it forces me to extend my thoracic spine, which tends to cave at the bottom of any heavy squat, which then leads to my lumbar spine flexes and I lose tightness down the chain. Pushing them up significantly slows down the rep out of the hole for me, but thatā€™s useful for heavy squats anyway as the weights get heavier and I need to maintain positioning during a slower ascent. I wasnā€™t able to keep that position for my top single, but Iā€™m fixing it on the down sets.

Touch and go deadlifts went well today. Very solid until the very last rep and I needed to put it down fully. This variation is essentially an longer ROM RDL for me. The ā€œtouchā€ part is very light. It reinforces my positioning. Itā€™s also an easier variation for rep work for me, so the next wave should be a full stop variation.

Should have done something else between deadlift and hamstring curls because that drop set killed the hammies to death. Couldnā€™t find a comfortable position, so I ended up laying down on the ground and then eventually transitioned into the hollow holds to finish out the workout. I may continue with the Cossack squats since I suck at them.

1243

Focused - Week 5 - Day 3-4

Day 3

Incline Bench:
10, 10, 8 x 225 @ RPE 8

Feet Up DB Bench:
22x100s
20x100s

Wide Grip Lat Pulldown:
15, 12, 10 x 180 @ RPE 8

A1 | Incline Tate Press:
15, 15, 12 x 35s

A2 | EZ Bar Curls:
3x15x70 - Bent over w/ head support

Reverse Grip Cable Curl w/ Rope Ends:
20x50
20x60
20x70

Cable Facepulls w/ Bandles:
3x15x50

DB Lateral Raise - Slow Concentric Slow Eccentric:
3x5x10s

Aiming for something like a 3x12x225 on incline or at least one set above 12 since that is my PR.

Day 4

Sumo w/ Belt/Straps:
3x405
3x495
2x545 - Just awful
2x3x495

Squat w/ Belt - Wide Stance:
3x8x365

A1 | Ukranian Deadlift:
20x150
20x175

A2 | Bird-Dog Row:
3x10/10x45

DB Pullover + Band:
2x15x40+Monster Mini

KB Suitcase Carry:
2 per hand x 230 ft x 80

Deadlift was feeling good during warm-ups, but 545 did not want to move off the floor without a fight. Using my Ohio Power Bar doesnā€™t help there, but I should still be able to move 130 lbs less than my PR with relative ease. Lumbar positioning just did not hold up. Tried to focus on that for a couple of down sets, but my back was just exhausted. Possibly due to the SSB squats and deadlifts from the other day. Need to pump up my recovery game a bit. I also likely need to work on mobility as it pertains to pulling sumo with a stiff bar. Using intensities that allow me to do paused reps hasnā€™t allowed me to get strong enough with heavier weights. Also, I pulled 545x3 with a pause just 2 weeks ago, so this was likely an off-day, but it was a pretty shitty off-day for my low back.

Squats were pretty solid, though not necessarily easy. Going to continue with 365 and add volume through the wave.

1244

Focused - Week 6 - Day 1

3 Ct Paused Bench:
5x295
5x325 - RPE 8, Match PR
2x10x275

Seated Arnold Press:
3x12x65s - Added back support this week

A1 | Seated Cable Row - Semi-Supinated MAG Grip - 350 Method:
20, 15, 12 x 210 - 47 reps total

A2 | Cable Overhead Triceps Extension - High Position - 350 Method:
20, 18, 15 x 105 - 53 reps total (Increase weight next week)

Cable Crossover Laterals - Shortened+Lengthened Positions:
2 x 15+8 x 30
12+8 x 30

DB Incline Curl + Waiter Curl:
20+12 x 25s + 55
15+8 x 25s + 55

Crossover Band Triceps Kickback:
23, 20, 16 x 2 minis

KB Rear Delt Fly + Band Rear Delt Fly (Short ROM at Lengthened Position):
20 + 10 x 25s + Mini
15 + 10 x 25s + Mini

Bench seems to be trending in the right direction with this match PR. I beat the RPE on it, but since it was from years ago, Iā€™m not really considering that part of it. What was nice was that the top set felt better than the set before it at 295. Goal is still 335 for the wave to lock in a new PR on something finally.

1245

Focused - Week 6 - Day 2

SSB Squat w/ Belt:
1x340
1x390
1x450 - RPE 9.5
3x4x390 - Maintaining position well through more reps than last week

Platz Squat w/ Belt:
2x15x315 - PR for volume here

Snatch Grip Deadlift w/ Belt/Straps:
5x5x405

Lying Hamstring Curl:
2x10x50+Light Band
2x15x50

Glute Side Bridge - As seen here:
2 x 10+10 x BW+30 + BW

Moving Hollow Holds w/ DB:
3x3x30 - DB straight up, to pullover position, full exhale/inhale, return to start

Band Pallof Press:
2x10/10xLight

Got a little squished by 450 on the decent. Video doesnā€™t show it until the ascent, but I could feel my midsection collapsing before getting into the hole. As a result I lost my spine positioning and I was unable to keep the handles up. Current plan is to repeat this weight next week and clean it up.

Very happy with the down sets though. 390 isnā€™t a ton of absolute weight, but 3x4x405 is what I hit with the normal barbell on week 3 and relatively the SSB is much harder for me than just -15 lbs.

Decided against heavier TnG deadlift considering how shitty my back has been feeling. Snatch grip was hard, but absolute load being decreased helped a good bit. Weā€™ll see how sumo feels in a few days.

1246

Focused - Week 6 - Day 3-4

Day 3

Incline Bench:
12, 10, 8 x 225

A1 | Feet Up DB Bench:
23, 17 x 100s

A2 | Wide Grip Lat Pulldown:
15, 12, 10 x 180

B1 | DB Skullcrushers:
12 x 35s, 40s, 45s

B2 | Bent Over EZ Bar Curls:
3x15x70

C1 | Reverse Grip Cable Curl w/ Rope Ends:
3x15x70

C2 | Cable Facepulls w/ Bandles:
3x15x60

DB 6-Way Shoulder Raise:
3x5x10s

Highly doubtful that I will get 3x12x225 on incline next week, so Iā€™ll likely aim for that secondary goal of just hitting a PR with a set of 13 or more.

Day 4

Squat w/ Belt - Wide Stance:
3x10x365

Sumo w/ Belt/Straps:
3x2x495

Ukranian Deadlift:
3x10x170 - More focus on maintaining lumbar positioning and getting a good hamstring stretch at the bottom

BW Split Squat w/ Band Knee Extension Tension:
2x15/15xLight

A1 | Machine Calf Raise:
3x10x100

A2 | Dorsiflexion for Tibialis Anterior:
3x30

Decided to do squats first today since deadlift has been feeling shitty this wave. The 3x10 seemed to take forever per set, but positioning held up well. This wider stance is definitely still the stance with more potential for maximal strength, just need to make sure I balance it with a closer stance as well to avoid the hip issue. Unfortunately my recent LS/trap issue flared up during one of the squat sets, but itā€™s not nearly as bad as last time and now I know how to resolve it. Gotta keep myself from losing my cervical position to get through sticking points.

Deadlift felt good for the first set of 495. Anchored the hips well and it was very smooth, so I wanted to keep practicing. Next two sets werenā€™t great, so I shut that down. This day was definitely not a focused day after the squats.

1247

Focused - Week 7 - Day 1

3 Ct Paused Bench:
3x275
3x315
5x335 @ RPE 9 - 10 lb PR!
5x315
10x275

Arnold Press:
2x12x70s
10x70s

A1 | Seated Cable Row - Semi-Supinated MAG Grip - 350 Method:
20, 15, 15 x 210 - 50 reps achieved

A2 | Cable Overhead Triceps Extension - High Position - 350 Method:
19, 15, 16 x 115 - 50 reps achieved

DB Incline Curl + Zottman Curl:
12+8 x 30s
10x8 x 30s

Cable Crossover Laterals - Shortened+Lengthened Positions:
12+8 x 30
10+8 x 30

Crossover Band Triceps Kickback:
23, 20, 16 x 2 minis

Band Crossover Rear Delt Fly:
3x20x2 minis

Hit the main goal of the wave for bench with that top set. Pauses could have been a little longer to get a true 3 count, but under more weight the counting gets faster without me realizing it. Either way it moved very well. Only gripe is letting the bar crush my arch down too much. Need more control there for a base to press heavier weights.

1248

Focused - Week 7 - Day 2

SSB Squat w/ Belt:
1x390
1x430 - Really solid
1x450 - Still got squished
2x390 - Wanted 5s, wasnā€™t going to happen today
3x4x340 - 5 ct eccentrics, oof

Paused Conventional Deadlift w/ Belt/Straps:
3x5x455

Lying Leg Curl:
12x75
12x100
12x75

Glute Side Bridge:
2 x 12+8 x BW+35 + BW

Band Pallof Press:
2x10/10xLight

Not happy with the top set of squats today, since the goal was to clean up the same weight as last week. Just something to aim for on the next SSB wave. Iā€™m happy with that 430 though, no real breakdown there. The 5 ct eccentrics with the SSB are so hard for me, especially when Iā€™m keeping the handles up. Such a long set of 4. Will likely be doing slow eccentrics for the SSB day this upcoming wave and see if I can get something out of it.

Skipped the Platz squats today. Knees need a break from the Oly shoes and I already hit my goal last week. Will likely reintroduce them after a wave without them. I will switch that slot likely to a leg press variation for the next wave.

Paused conventional were the first pulls of this wave that felt good. PR is 8x455 and Iā€™m fairly certain I could have matched that on the first set.

1249

Focused - Week 7 - Days 3-4

Day 3

Incline Bench:
8x225
15x225 - +3 rep PR
8x225 - Long pauses

Feet Up DB Bench:
20x100s
15x100s

Lat Pulldown - Wide MAG Grip:
3x12x180

Incline DB Skullcrushers:
12x35s
2x12x40s

A1 | Cable Rope Curls:
12x80
12x90
12x100

A2 | Reverse Grip Cable Curl w/ Rope Ends:
3x12x60

B1 | Cable Facepulls w/ Bandles:
3x15x70

B2 | DB 6-Way Shoulder Raise:
3x8x10s

Hit that 225 incline goal by a pretty wide margin. I also ended up beating last weekā€™s volume by a rep despite the 2 lower rep sets. The top set fatigued me a lot, so I didnā€™t push the rest of the workout too hard.

Day 4

Sumo w/ Belt/Straps:
3x3x495 - Couldnā€™t feel much worse

Squat w/ Belt - Wide Stance:
3x5x365 - Reigning it in for the wave

Bulgarian Split Squat w/ Band Rear Foot Support:
2x10/10xBW+70

Machine Calf Raise:
8x160
8x240
8x300

Felt reeeeaaal shitty today. Iā€™m going to either switch my sumo slot to the day 2 slot after squats for volume instead of heavier things (despite 495 being 73% of my PR) or just stay away from sumo for a wave. Iā€™m getting into a good starting position and then just canā€™t hold it. Waking up with back pain isnā€™t something Iā€™m good with, so I need to adjust.

Squats just meh. RPE wasnā€™t super high, but also not good enough to repeat even the 8s of week 1.

So to recap Wave 2 and prepare for Wave 3: Bench is progressing in different areas, need to decide on the next main variation and rep range. Likely need to switch grips or maybe go back to slow eccentric, but with a normal pause this time. Canā€™t keep doing 5s forever, so I will switch to 3-4s. Secondary bench day will be switched back to DB incline and a flat barbell variation. Main squats will be switched back to a barbell and secondary will be the SSB. Iā€™m interested to see how using the SSB for heavy work carries over into my positioning with a barbell. Hard to tell how much progress was made until then. Like I said before, Iā€™ll be skipping the Platz squats for this wave. Probably replacing that with a couple more sets of the main squat and then something like leg press. Deadlift needs to go on the back burner it seems. Conventional variations will be the focus for now. Heavy focus on single leg accessory work incoming.

1250

love the training so far. keep it up

1 Like
1251

Focused - Week 8 - Deload - Day 1

Paused Bench:
2x10x275
2x6x275 - 3 ct pause

A1 | Seated DB OHP - Neutral Grip:
3x12x55s

A2 | One-Arm DB Row:
2x10/10x120

Cable Triceps Extension
Cable Shoulder ER Pull-Aparts
Curls

Simple deload day focused on form for the most part. Nothing else to note, which is a good thing.

1252

Focused - Week 8 - Deload - Day 2

Squat w/ Belt - 5 Ct Eccentric:
6x3x365

1" Deficit Conventional w/ Belt/Hook Grip - Speed Pulls:
8x2x405

Smith Machine Split Squat:
3x10/10x100

Standing Single Leg Curl:
12/12x40
2x10/10x60

Weighted Planks w/ Lumbar Hanging KB + Perturbation:
3x0:30x45

Pseudo dynamic effort day here for the deload. Very focused on control of the squat descent and try to keep from floating over to the right. I was happy with probably 80% of those reps based on control, position, and speed.

Deficit pulls felt very good. Practically effortless feeling, like the weight wasnā€™t there, just took a little longer to stand up than it would without anything at all. This isnā€™t to say that everything was physically perfect, but I got in the zone mentally for these and it very much paid off. I donā€™t think Iā€™ve ever had the confidence to pull for speed with hook grip, but it felt great today despite not practicing it almost at all for a few years.

Didnā€™t think Smith machine split squats would be harder than free weight, but I think itā€™s going in for this next wave. The left hip has such a hard time compared to the right. I think Iā€™m able to compensate with free weight to change positions and avoid as much difficulty, but the Smith locks me in and it fuckin sucks. Something to get better at.

1253

Focused - Week 8 - Deload

Day 3

Incline DB Bench - Slow Eccentric:
5x8x90s

Spoto Press:
3x8x225

Cable Prone High Row:
2x15x150

A1 | Chaos Push-Ups:
2x10

A2 | Deficit Push-Ups:
2x10

Barbell Curl:
1x50x45

Light day here. Didnā€™t feel strong at all on DB incline, but weā€™ll see how next week goes. I may use a slightly lower incline for the wave.

Iā€™m starting to use my deload week as a practice week for the wave that follows it. So Iā€™ll be doing the main movements for the next wave and some of the accessories, just at lesser volumes and intensities. I think this should help with being prepared for the wave and knowing what sort of weight I should use on each lift and how it will feel. Some things just havenā€™t been done in a while either, like Spoto press, so itā€™s nice to get a feel for the movement pattern before doing any harder working sets.

Day 4

Paused Conventional Deadlift w/ Belt/Straps:
3x3x455

Beltless Paused SSB Squat - Close Stance:
5x3x300

Barbell Hip Thrust - Slow Eccentric:
3x8x315

Bulgarian Single Leg RDL:
2x8/8x110

Goblet Squat w/ Band TKE:
2x15/15x50+Dbl Light

Not an especially strong day, just like the previous day, but practiced some of the lifts Iā€™ll be doing for the wave starting tomorrow. Paused conventional PR is 525x3, so that would be nice to at least match during this wave, based on how they felt here. Might be a stretch goal, but itā€™ll just depend on the day.

ā€œBulgarianā€ single leg RDLs are just done with the rear foot on a bench. Iā€™m awful at balancing for single leg RDLs and I can never get anything out of them because of it. I want to load that pattern and this made it possible. Like I said, more single leg work coming this wave.

1254

Focused - Week 9 - Day 1

Paused Close Grip Bench:
3x275
3x315
4x335 - RPE 7.5, fast but felt unstable
2x7x295

Standing OHP:
3x8x155

Chest-Supported T-Bar Row:
4x8x160

A1 | Band Overhead Triceps Extension:
15, 18, 13 x 2 Lights

A2 | DB Lateral Raise:
3x12x30s

Pec Deck:
3x15x100

B1 | Triceps Pushdown w/ Slow Eccentric:
15x100
2x12x130

B2 | Cable Curl 21s:
21x60
2x21x70

Cable Shoulder Health:
2 sets pull-apart ER
1 set rear delt fly
2 sets Y-raise

Good first day of the wave here. My PR on close grip for 4s is 350 from like 6 years ago. I would like to beat that with 355 in 2 weeks. Main concern is keeping the pecs healthy with this grip width. Hopefully I can get some more control and reduce the instability I felt today with the top set.

OHP likely wonā€™t push for the same scheme as the first wave with the 3x8,10,12. It may be possible with 155, but no need to focus my efforts on that specifically. Unless itā€™s very easy and just leads to that scheme, Iā€™m just going to take what each week gives me and try to beat the previous week.

1255

Focused - Week 9 - Day 2

Reverse Band Squat w/ Belt (-70 at bottom):
1x455-70
1x495-70
4x4x475-70 - Real hard, but solid

1" Deficit Deadlift w/ Belt/Straps:
8x455
7x455 - Failed 8th

A1 | Smith Machine Split Squat:
2x15/15x100

A2 | Calf Raise on Hack Squat:
3x15x180

Seated Band Leg Curl:
20, 15, 15 x 2 Lights

Swiss Ball Stir-The-Pot Plank:
18/18 each direction + Abs cramping a ton

This was a very rough workout structurally. Very sore all over from those squats and pulls. The deficits were harder than expected once I got to my top weight. First set of 8 was an 8RM. Wanted to try for it again anyway, probably not the best move, but no harm no foul. I would like to get it for 3x8 this wave or I may go up in weight depending on the day to work in the 6 range instead.

Squats felt good with some relief at the bottom for my hip. Right knee has been bothering me at the quad insertion / distal patellar tendon, likely due to shifting away from the left hip. I focused a lot on just squatting today though, rather than fixing any shifting or anything else. Use a few cues and just got it done. The 495 moved slower than it should have, but I wasnā€™t feeling confident about the knee pain. It was fine, but I decided to play it safe on intensity and move to my volume sets from there. I would like to hit 545 with the reverse bands this wave, but it will depend on the day. Earlier this year I hit 475x4 for a couple of sets with -50 reverse bands, so this wasnā€™t quite up there, but more volume at least. Would like to hit this 4x4 with 495 this wave.

1256

Focused - Week 9

Day 3

Incline DB Bench (20-30 Deg):
2x8x115s - 30 deg
2x8x110s - 20 deg

A1 | Spoto Press:
2x12x245

A2 | HS Lat Pulldown:
12, 15, 12 x 230

B1 | Chaos Push-Ups::
3x10

B2 | Deficit Push-Ups:
3x10

B3 | Fat Bar Curl:
3x12x85

DB 6-Way:
2x10x10s

Prone DB Swimmers:
4x5x5s

DBs continue to feel pretty weak even on the lower incline. Not going to push this day super hard during this wave so that I can recover for close grip on the subsequent week. Going to focus mostly on control here.

Day 4

Paused Conventional Deadlift w/ Belt/Straps - Deadlift Bar:
3x495
3x535 - 10 lb PR, very RPE 10. Previous PR was with a commercial gym bar, not very stiff, not a DL bar though
3x3x475

SSB Squat w/ Belt:
3x6x340 - Some paused, all controlled eccentrics

Barbell Hip Thrust - Slow Eccentric:
3x8x315

Bulgarian RDL:
3x10/10x100

Swiss Ball Stir-The-Pot Plank:
3x30 sec

I figured out who owns the deadlift bar in the closet where I keep my OPB and asked him if we could trade usage of our bars. Still going to stick to my plan of not doing sumo for this wave, but it should be nice to be able to use it once I get back to it. Of course I had already chosen a conventional variation that is practically harder with a DL bar, due to reinitiating through the whip after the pause. Still wanted to stick to the plan and I was feeling strong, so I actually ended up hitting that stretch PR early. I would like to hit this again in 2 weeks with better form, because I definitely got a good bit of lumbar flexion on that 3rd rep trying to come out of the pause.

1257

Focused - Week 10 - Day 1

Paused Close Grip Bench:
3x275
3x315
3x345
3x360 @ RPE 9 - PR. Video here.
2x8x295

Standing OHP:
10, 8, 8 x 155

Chest-Supported T-Bar Row:
2x10x160
2x10x135

A1 | Band Overhead Triceps Extension:
20, 15, 12 x 2 Lights

A2 | DB Lateral Raise:
3x12x30s - 6 paused, 6 normal per set

Triceps Pushdown w/ Slow Eccentric:
4x8 - Had to do this on a lat pulldown, so the weight listed was wildly different than the other cable stacks. Didnā€™t mean to hit this rep range, but itā€™s fine

Cable Curl 21s:
21x50
21x70
21x75

Cable Shoulder Health:
2 sets pull-apart ER
2 sets Y-raise

I forgot what PR I was shooting for on close grip during this. I was thinking that I was trying to beat 355x3, not 350x4. So I hit what I thought was the goal since it felt good. But this is still a PR from what I can tell from my spreadsheet. So if itā€™s there next week, Iā€™ll take either 365x3 or 355x4 for a 5 lb PR again.

1258

Focused - Week 10 - Day 2

Reverse Band Squat w/ Belt (-70 at bottom):
1x455-70
1x495-70
1x525-70 - Easier than last weekā€™s 495
3x4x475-70
6x475-70 - RPE 8 AMRAP
Videos here.

1" Deficit Deadlift w/ Belt/Straps - Speed Work:
3x2x455
3x4x405

Smith Machine Split Squat:
2x15/15x110

A1 | Machine Calf Raise:
3x15x180 - Partials at the ends of these

A2 | Seated Cable Leg Curl:
15x80
2x15x100

Dragon Flags:
3x5

Really happy with squats this week. All sets were significantly easier than last week. The goal for the 4x4x475 was to just repeat it, just better than last week, but I ended up deciding to do a pseudo-AMRAP at the end. If next week feels the same, I will repeat the same scheme and shoot for 8.

Deadlifts didnā€™t feel strong at all. I knew going in that I wasnā€™t going to be attempting anything high RPE, but I was hoping 455 would move faster than it did. Itā€™s okay though, this dayā€™s deadlifts shouldnā€™t be as hard as I made them last week.

1259

Focused - Week 10

Day 3

Warm-Up:
Prone DB Swimmers
Push-Ups

A1 | Low Incline DB Bench (~15 deg):
10x110s
2x10x125s

A2 | HS Lat Pulldown:
3x10x270

B1 | Spoto Press:
12, 10, 8 x 245

B2 | DB Hammer Curl:
12x30s
2x12x40s

Lying KB Triceps Extension:
17, 15, 13 x 45

Single Arm KB Seal Row:
2x12/12x70

Better day with the lower angle incline for DB bench. Iā€™m still going to be using a higher incline with the barbell every other wave, so Iā€™m not too worried about needing to adjust it down here.

Really liked the KB triceps extension. Long lever arm and big emphasis on the long head. Maintained shoulder flexion, so the KB did not come back over my face.

Day 4

Warm-Up:
Banded deadbugs
Hips banded KB RDL

Paused Sumo w/ Belt/Straps (DL Bar):
1x495 - Conventional, felt like trash, letā€™s try sumo
3x405 - Oh yiss
5x3x495 - Very good

SSB Squat w/ Belt:
4x6x340

A1 | Barbell Hip Thrust - Slow Eccentric:
3x10x315

A2 | Bulgarian RDL:
3x8/8x120

B1 | Swiss Ball Stir-The-Pot Plank:
3x30 sec

B2 | Hypers w/ SSB:
3x10

V-Sit Deadbug:
3x5/5 - Made this one up, real interesting feeling, especially hard on the hip flexors

Confirmed shouldnā€™t have gone for the paused PR last week for conventional and then overshot the deficits as well. Definitely threw off the recovery for my low back especially. Regardless, sumo felt great with the DL bar. That doesnā€™t mean Iā€™ll be going nuts with sumo all of the sudden, since I want squat to keep improving. I want to keep sumo at a lower volume and rep ranges and see how it progresses. Need to improve my positioning with more difficult loads if I want to get above 675, so I think at this point AMRAPs with 495 are not going to help versus working in the 550-600 range for several doubles or triples with perfect form.

1260

Focused - Week 11 - Day 1

Warm-Up:
Blackburns
Push-Ups

Paused Close Grip Bench:
3x315
3x345
3x365 - RPE 9 - 5 lb PR!
9x295
7x295 - Previous set was easy, but pecs were tightening up here

Standing OHP:
10, 8, 7 x 155 - Tough today, failed 8th on last set

Chest-Supported T-Bar Row:
10x135
10x160
2x10x135

Machine Preacher Curl 21s:
3x21x60

A1 | Band Overhead Triceps Extension:
22, 15, 13 x 2 Lights

A2 | Prone Incline DB Yā€™s:
3x12x15s

B1 | Cable Crossover Rear Delt Fly:
3x15x40s

B2 | Cable Fly:
20x50s
20x60s

C1 | Triceps Pushdown w/ Slow Eccentric:
2x10x120

C2 | Cable Facepull:
3x15x100

Decided to take the lower rep, heavier PR over the 4x355 goal that I originally planned. Felt like my right pec wasnā€™t going to handle an extra rep as well as it could handle more weight. Lost my arch sliding on the bench during the unrack, so Iā€™m really happy that that I was able to hit this without too much trouble.

OHP felt pretty shitty, but Iā€™m not too worried about it. Definitely just fatigued on pressing for the wave. Likely going to wind it down by the weekend and not force anything on DB presses.