Side Note 2. Switching the OH Press to Dumbbell Press. Too work tired to process that simple switch in the moment.
Day 6, 8/15
Lowbar Squats
135 x 5
225 x 1
275 x 1
315 x 1
345 x 1
275 x 4
275 x 4
275 x 4
275 x 9
Sumo Deadlift
275 x 6
275 x 6
275 x 6
275 x 6
275 x 12
Incline Bench
165 x 6
165 x 6
165 x 6
165 x 6
165 x 10 (keep missing this AMRAP, should be at least 2x the working sets… Although squats and DL is a tall ask back to back)
Chest Supported DB Row
60 x 10
60 x 10
60 x 10
60 x 10
****Starting to get used to this set/rep scheme. Need to incorporate some accessories. Leaning towards Tris and Traps since Bench not DL are the primary focus of the day (percentage of 1RM that is)
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Day 7, 8/17
Bench
135 x 8
185 x 1
225 x 1
275 x 1
305 x 1
245 x 4
245 x 4
245 x 4
245 x 4
245 x 10
Pull Ups (Neutral Grip)
4 set x 4 (30s Rest)
1m Rest, 6 Reps
Barbell Row
185 x 6
185 x 6
185 x 6
185 x 10
Standing DB Press
40 x 10
50 x 8
50 x 8
Hammer Curl
40 x 8
40 x 8
40 x 8
Leg Extensions (leg press machines all taken by fuckos doing 135 for like 15 sets of 80) too gassed for more squats
85 x 10
115 x 10
130 x 10
145 x 8
85 x 20
Boring day, bench was good though
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Day 8, 8/19
Deadlift
135 x 5
225 x 1
315 x 1
405 x 1
(Shouldn’t go for this)
455 x 1 (weak lock out)
315 x 4
315 x 4
315 x 4
315 x 4
315 x 10
CGBP
135 x 6
195 x 6
195 x 6
195 x 6
195 x 6
195 x 13
Paused Squat (2 sec)
135 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 8
(I think I did 5 sets of 205… But I didn’t record set 4. Not sure if spaced out or just really that gassed)
Seated DB Overhead Press
55 x 6
55 x 6
55 x 6
55 x 6
55 x 8
Reverse Grip T-Bar Row
90 x 10
90 x 10
90 x 10
90 x 10
Hammer Curl
40 x 10
40 x 10
40 x 10
These Fridays are a fucking ride.
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Day 9, 8/22
Squat
135 x 3
225 x 1
275 x 1
315 x 1
355 x 1 (this felt way better than expected)
295 x 3 (this felt way worse than expected, oops)
295 x 3 (way better)
295 x 3
295 x 8
Sumo Deadlift
295 x 5 (felt easy, all over the place today)
295 x 5
295 x 5
295 x 5
295 x 10 (can’t catch my breath, Jesus)
Incline Bench
165 x 5 (these really aren’t going up from week to week, I know the day is taxing, but may switch up next week)
165 x 5
165 x 5
165 x 5
165 x 12 (there we go!)
Chest Supported DB Row
60 x 10
60 x 10
60 x 10
60 x 10 (need to go up 5-10 lbs)
Hammer Curl
45 x 8
45 x 8
45 x 8
Fucking toast. 76% humidity in a stale warehouse at 92 degrees. Winter can’t come fast enough.
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Day 10, 8/24
Bench
135 x 3
205 x 1
245 x 1
275 x 1
305 x 1
265 x 3
265 x 3
265 x 3
265 x 3
265 x 6 (chest super tight through these, need to start focusing on stretching …)
Leg Press
225 x 10
315 x 5
355 x 5
355 x 5
355 x 5
355 x 5
355 x 20 (burn holy fuck)
Barbell Row
185 x 6
185 x 6
185 x 6
185 x 10
Skull Crushers
4 x 10 @ 65 Lbs. 4s Negative.
Hammer Curls
4 x 8 @ 40 Lbs. Drop set, set 4
Feeling a bit banged up.
Sore right pec
Sore right lat (recurring issue from a couple years ago)
Banged up or not, boring day. Compared to Mon and Fri I feel like I’m twiddling my thumbs on this day
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Day 11, 8/26
Deadlift
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1 (using fucked up rack Pull bar, grip starting to get wonky)
455 x 1 Hook Grip (slow off floor, but strong)
345 x 3
345 x 3
345 x 3
345 x 3
345 x 8
CGBP
135 x 5
210 x 5 (oof… Heavy today)
210 x 5 (way better)
210 x 5
210 x 5
210 x 10
Paused Squat (2 sec)
135 x 5
210 x 5
210 x 5
210 x 5
210 x 5
210 x 10 (typing this on my gym floor from the puddle of sweat I slipped on after I racked it)
DB OH Press
55 x 5
55 x 5
55 x 5
55 x 5
55 x 10
N. Pull Ups s/s Hammer Curl
250BW x 5,
45 x 6
250BW x 5,
45 x 6
250BW x 5,
45 x 6 (alternating)
Reverse Grip T-Bar Row
90 x 10
90 x 10
90 x 10
90 x 10
Pretty good. Kind of went on auto pilot after paused squats, but got all my prescribed weights up, so whatever.
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Day 12, 8/29
Squat
135 x 5
225 x 1
275 x 1
315 x 1
365 x 1 (felt shallow, lat pain rearing up)
275 x 5
275 x 5
275 x 5
275 x 10 (sloppy all the way around today)
Sumo Deadlift
265 x 7
265 x 7
265 x 7
265 x 7
265 x 14
Incline DB Press (subbing for bench since EVERY SINGLE FUCKIN RACK was taken)
60 x 8
60 x 8
60 x 8
60 x 8
60 x 12
Incline Chest Supported DB Row
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10
Hammer Curl
45 x 8
45 x 8
45 x 8
Nothing worth noting. Mondays are getting less “gasp for breath” tired, and more just complete physical exhaustion. Very tired.
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Day 13, 8/31
Bench Press
135 x 5
205 x 3
235 x 1
265 x 1
305 x 1 (easy this week)
240 x 5
240 x 5
240 x 5
240 x 5
240 x 9
OH Press
45 x 5
95 x 5
120 x 5 (yeah, still really specifically suck at these)
120 x 5
…feeling a bit burned out today. Live to fight another day and all that
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Going to change course slightly.
There are 17 weeks in this program, I’m going to remove the top set, and start warming up with the working set reps and carry right into it.
Going to change out some, if not all of the secondary movements.
Going into Super Squats tomorrow based off the recommendations of some fellow members. Going to list the format for copy/paste purposes and to give me something to stare at in preparation at work tomorrow.
So. Let’s fuckin go.
Starting Weight: 251.8 Lbs
Seated Military Press (3 x 10)
Bench Press (3 x 12)
Bent Over Rows (2 x 15)
Standing Curl (2 x 10)
Parallel (Lowbar) Squat (1 x 20)
Rader Chest Pull (1 x 20)
Stiff Legged Deadlift (1 x 20)
Rader Chest Pull (1 x 20)
Toe Raises (3 x 20)
Crunches (1 x 25)
3 Likes
Keep in mind: in place of those Radar chest pulls, you can always just do dumbbell pull overs. And those are LIGHT. Goal is to just stretch the rig cage.
You got this dude!
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Going to just fill in as I go and notate. Going to be sloppy as I feel this out.
Super Squats Day 1
Start: 4:45pm
Warm Up
Cat/Camel x 10
90/90 Stretches x 45s Each Side
Chest Stretch x 30s Each Side
Band Pull Aparts x 15
Leg Swings x 12 Each Side
Seated Military Press (3 x 10)
Need to feel this one out
Behind the head. Never done it, and seems all the old strong guys have always done it this way
45 x 10
95 x 10 (felt good)
95 x 10 (notably heavier… Still felt good)
95 x 8 (shoulders always been a notable weak point)
Keep the same weight and complete next week, unless advised to go up
Bench Press (3 x 12)
Going to eyeball at 195 and adjust as needed
45 x 5
135 x 3
195 x 12 (solid, notable tightness in right pec. Need to massage out)
195 x 11 (over zealous, rep 12 failed 90% up… Dropping to 185, starting from there next week… haven’t failed a bench in years. Jesus)
185 x 10 (not trying to fail twice, need to balance this out and finish)
Bent Over Rows (2 x 15)
135 x 15 (good)
135 x 15 (good)
Standing Curl (2 x 10)
55 x 10 (maybe underestimated… But I know these will cap out quickly)
55 x 10
(Getting a bit scared)
Parallel (Lowbar) Squat (1 x 20)
Going to start a bit conservative, after the start of this workout. Whatever baseline I start with I gotta stick with.
135 x 3
205 x 20
Fuck me that was fucking unpleasant.
Dumbbell Pull Over (1 x 20)
20 x 20
Tried doing these perpendicular to the bench and was trembling… Full bench support it is
Stiff Legged Deadlift (1 x 20)
Really going to eyeball this one. Starting very light.
135 x 15 R/P 15 seconds
135 x 5
Not light enough it seems. Having trouble bouncing back after the squats.
Dumbbell Pull Over (1 x 20)
20 x 20
Toe Raises (3 x 20)
20 (never does these. Weird burn. Feels silly)
20 (can’t tell if I’m raising them anymore, but it feels like I am)
20
Crunches (1 x 25)
25
End Time: 5:55pm
Notes
Full disclaimer, I softballed my Squat number.
Based off of recent numbers it should have been 215 - 225 ish. 3 years ago I went for 205 on a Widowmaker and failed on rep 17 and banged up my knee for a few months. Coincidentally was around the time I stopped having serious goals and just started lifting for fun. So I was nervous and needed to get over this 205 mental barrier. Which I absolutely just did.
Otherwise, should I back off my military press and bench since this was my first day, or should I stick with the weight until it all goes up the prescribed reps? Note I will be eating like every meal is my last.
This was fun. The sheer set by set volume is a new fucking world to me, but that is a good thing.
4 Likes
Get’s better.
I’m lying. Prayers.
2 Likes
Oh I’m sure lol. But I needed a fucking wake up call and that was it. I was breathing as hard as possible with my headphones in and sure I was getting looks, but fuck them, it’s written in my book lmao
2 Likes
Outstanding work dude!
I would back down slightly on the lifts you are missing reps on. Give yourself room to grow
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10-4, then I’ll jump back 10lbs on both. I had a fairly extensive bench day on Monday, so between that and the increased volume I imagine 10 lbs will make a bit of difference.
And thanks man! All in all I feel a bit euphoric tonight. I’m sure that feeling will come and go, but I’m really psyched about the 205 feeling like a really good starting point.
1 Like
Super Squats Day 2
Start: 3:45pm
Warm Up
Cat/Camel x 10
90/90 Stretches x 45s Each Side
Chest Stretch x 30s Each Side
Band Pull Aparts x 15
Leg Swings x 12 Each Side
Seated Military Press (3 x 10)
45 x 6
85 x 10 (solid)
85 x 10 (solid)
85 x 10 (good)
Good call to go down, weight felt solid. Most likely room to go up Monday.
Bench Press (3 x 12)
Going to eyeball at 195 and adjust as needed
45 x 8
135 x 5
185 x 12 (reps felt easy, but I have REALLY got to get this knot out of my chest)
185 x 12 (felt better)
185 x 12 (barely, but got it)
Bent Over Rows (2 x 15)
140 x 15 (very good)
140 x 15 (good)
Standing Curl (2 x 10)
60 x 10 (have I ever mentioned I hate curls? Always felt really redundant)
60 x 10 (however these did hurt a bit)
Parallel (Lowbar) Squat (1 x 20)
45 x 5
135 x 3
Fuck, my heart is racing lmao
210 x 20
This was… Okay. Ish. Felt way fucking better than the 205 weirdly enough. Lungs are on fire though.
Dumbbell Pull Over (1 x 20)
20 x 20
Stiff Legged Deadlift (1 x 15)
These were programmed to be 15 instead of 20. Oops.
145 x 15 (just about fucking paralyzed me, but finished)
Dumbbell Pull Over (1 x 20)
20 x 20
Toe Raises (3 x 20)
20 (still feels like minimal use)
20
20 (ow)
Crunches (1 x 25)
25
End Time: 4:42pm
Notes
This workout is definitely an odd pace. Even if they fry me, the Military and Bench presses seem to have like no immediate aftershock.
The squats are obviously kin to hell, but today being 5lbs heavier than the only other time I ever attempted a 20 rep, that’s super interesting. I know it’s going to QUICKLY catch up though.
The zero conditioning is interesting too. (Aside from the squats in themselves) Are there any recommendations to completely skip it, or am I free to add some bag flips or carries or something?
Aside from that, I’ve been eating as much as humanly possible for the 3 days. 2-3 MRE shakes with whole milk. Several whole milk glasses every night. Big lunches and big dinners. Hopefully my gut doesn’t outpace my gains.
3 Likes
I did some general physical activity while running the program, but no specific focus on conditioning. I plan to do some more my next time around.
1 Like
Super Squats Day 3
Start: 4:55pm
Warm Up
Cat/Camel x 10
90/90 Stretches x 45s Each Side
Chest Stretch x 30s Each Side
Band Pull Aparts x 15
Leg Swings x 12 Each Side
Seated Military Press (3 x 10)
45 x 8
90 x 10 (very good)
90 x 10 (very good again)
90 x 10 (steep decline, but still felt solid)
Bench Press (3 x 12)
45 x 8
135 x 5
190 x 12 (knots getting better, felt powerful)
190 x 12 (feel things wanting to give, longer rest for the 3rd set)
190 x 12 (10 R/P 15s 2)
Going to keep this the same Wednesday and see if I can get it without the rest pause
Bent Over Rows (2 x 15)
145 x 15 (solid)
145 x 15 (ow. But good)
Standing Curl (2 x 10)
65 x 10 (easy breezy)
65 x 10 (ow)
Parallel (Lowbar) Squat (1 x 20)
45 x 6
135 x 3 (feeling a bit tired, but REALLY dialed in)
215 x 20
Holy fuck that was by far the worst one yet. Started at a wall for about 15 seconds trying to prep myself for the final rep. Lungs burn, biceps having after shocks from the curls, core wanting to cramp lol. Hooooo-fuck. That’s more what I was expecting when reading though it.
Probably a 10 minute rest here.
Dumbbell Pull Over (1 x 20)
20 x 20
Stiff Legged Deadlift (1 x 15)
150 x 15
Managed to not totally thrash my back this time… But fucking gassed
Dumbbell Pull Over (1 x 20)
20 x 20
Toe Raises (3 x 20)
20
20
20
Crunches (1 x 25)
2…4… Abs toast. I couldn’t even sit up lmao, had to turtle roll my ass on to my side.
End Time: 6:04pm
Notes
Hot damn. Nothing special to note aside from the squats suddenly going from “why the fuck am I doing this to myself” to “how the fuck am I supposed to finish this”
Also I seem to have a pretty extreme cap on benching volume. Any tips to increase capacity, or just keep muscling through it with r/p as necessary? (Volume is a new beast to me, I haven’t done anything over 6 Reps aside from a final set AMRAP in years, so it’s definitely showing right about now)
Also… jokes on the conditioning. Maybe Tue and Thu can be some light circuits or something, we’ll see.
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