Thanks guys! Really do appreciate it!
8/25 - Monday - Bench Accessory
DB Incline
50 x 5
45 x 21+16+13= 50
DB Seated OHP
35 x 10 x 3
EZ Bar Lying Tricep Extension
80 x 10,8,8
DB Side Raises
10 x 50
Pecker Decker
90 x 15 x 3
Calf/Dorsiflexion
8/26 - Tuesday - Deadlift
Finally had an off day. Attempting a 3rd week of AMRAP just wasn’t gonna happen. Did the required reps and moved on.
Deadlift
135 x 5
175 x 5
215 x 5
255 x 3
295 x 3
330 x 3
370 x 1
4" Deficit SLDL
225 x 10 x 2
Lat Pulldown
105 x 20 16 12= 48
Hammer Curls
22.5 x 19 13 11= 43
45 Degree Back Extension
25 x 12 x 2
Rolling Plank / Reverse Crunch
20 x 3 each
Been super lazy lately about logging! Although I have actually been pretty busy. Anyway, here are the last 3 sessions.
8/28 - Thursday - Bench
CG Bench
45 x 15
75 x 5
95 x 5
115 x 5
135 x 3
157.5 x 3
177.5 x 3
200 x 5 RPE @ 8 - Hard 8 but felt I couldve had 7.
157.5 x 10
DB Seated OHP
30 x 25+15+12= 52
Rope Pushdown
80 x 19+15+10= 44
1 1/2 DB Side Raises with opposite arm static
10 x 12,10,10
Power Clean
85 x 15,11
8/30 - Saturday - Squat
High Bar Squat
45 x 15
95 x 5
115 x 5
140 x 5
165 x 3
190 x 3
215 x 3
240 x 10 - PR
190 x 6 - Paused
Front Squat
190 x 2 x 3
1A DB Row
65 x 8
75 x 8
85 x 22 - PR
Single Leg Seated Leg Curl
45 x 15 x 3
Freeman DB Curls (keeping one arm halfway up while doing 5 reps with other)
20 x 15,10,10
Pallof Press / Standing Cable Crunch
25 x 10 x 3 / 55 x 20 x 3
9/2 - Tuesday - Full Body Deload
Deadlift
135 x 5
185 x 5
225 x 5
Snatch Grip High Pull
135 x 6 x 2 - First time doing these. Reached for my straps but only one was in bag so had to call it. Definitely need them for this exercise.
Single Leg Extension
30 x 15 x 3
DB Curls
20 x 25 x 2
45 Degree Back Extension
BW x 20 x 2
Lat Pulldown
105 x 10 x 3
Stir the Pot
20 x 3
Calf/Dorsiflexion
Hey Mighty, hows the training going I see your back to your close grip benching again are you also incorporating the 531 program again ?
What’s this rule of 50 on some assistance ?
Nice to see your doing some snatch grip high pulls I’m currently doing those myself for this cycle and giving the deadlifts a break although I must admit I can’t wait to get back to deadlifting again lol.
Hey Tred! Sorry its taken me so long to get back with you. I’ve been lazy about posting lately! Yea, I have been doing 531 again with a couple of very small tweaks.
The rule of 50 is something I learned from Paul Carters blog. You try to pick a weight you can get around 40-45 reps in 3 sets and don’t up the weight till you reach 50. I rest 2 minutes between each set.
I really liked the sghp. It felt way better than regular clean pulls. I wanna try to incorporate them in somehow, but depends what I end up doing going into my meet prep.
Done two workouts this week which hopefully I’ll post later today.
I’m way behind on logging so I’ll just post some highlights this last week.
Monday
Bench accessory- beat a rep PR on incline db presses
Tuesday
Deadlift- worked up to 405 x 2. On a good day I should be able to get a crisp triple though! Also worked up to 385 x 3 on 4" conventional block pulls.
Thursday
CG Floor Press- 185 x 8. Think I couldve squeezed 2 more but felt harder than it should have.
My squat seems to be the only lift making progress so I may be making a program change next week. I really liked the 3 day full body and think I may go back to that to prep for my meet in 9 weeks.
9/15 - Monday - Bench / Paused Front Squat
The plan now is a 3 day full body with the daily undulating periodization concept. I’ll be doing some variations of the lifts and won’t necessarily have every workout planned. Did high pulls for the first time and they were pretty fun!
CG Bench TnG
190 x 5 x 3
Paused Front Squat
185 x 3 x 3
Snatch Grip High Pulls(first time doing these)
135 x 7,5,6 (random numbers because not every rep is consistent yet)
145 x 6
DB Side Raises / DB Alternating Curl
17.5 x 12 x 2 / 30 x 10 x 2
45 Degree Back Extension
35 x 12 x 2
Tricep Dip
Bw x 13,15
9/17 - Wednesday - Floor Press / Paused HB Squat
CG Floor Press
175 x 8 x 2
170 x 8
Paused HB Squat
205 x 5 x 3
Lat Pulldown
105 x 22+16+13= 51
Rope Overhead Triceps Extension
80 x 15,9
70 x 10
Standing Cable Crunch
55 x 20 x 3
Single Leg Seated Leg Curl
45 x 15 x 2
Calf/Dorsiflexion
9/19 - Friday - Block Pulls / Bench / High Bar Squat
One of the longest sessions I’ve had in quite some time. Normally I won’t do a form of all three competition lifts in the same session, but I’m only throwing the deadlift in every 10-11 days. And I have a hockey game tonight…
4" Conventional Block Pulls
135 x 5
185 x 5
235 x 3
275 x 2
315 x 1
365 x 1 - Belt added
385 x 1
405 x 1 x 3
Paused CG Bench (Did not go as well as deadlifts)
45 x 15
95 x 5
115 x 3
145 x 3
175 x 2
200 x 1
215 x 2 RPE @ 9.5
205 x 2 x 2
Beltless High Bar Squat
45 x 15
95 x 5
130 x 5
165 x 5
200 x 5
235 x 5 RPE @ 7.5
1A DB Row
70 x 5
80 x 5
90 x 20
Circuit x 2
Freeman DB Curls
15 x 15 x 2
Half Kneeling Pallof Press
25 x 10 x 2
1 1/2 Static DB Side Raise
10 x 12,10
Boom!
9/22 - Monday - Bench / Paused Front Squat
Had to rush this session since work called me in and couldn’t do any assistance.
CG Bench TnG
175 x 8 x 3
Paused Front Squat - Paused just above parallel
185 x 3 x 3
Snatch Grip High Pull - Didn’t feel as good today
135 x 5 x 3
9/24 - Wednesday - CG Floor Press / Paused HB Squat
CG Floor Press
205 x 3 x 3
Paused HB Squat
225 x 3 x 3
SLDL- All reps from a dead stop.
225 x 10 x 2
Lat Pulldown
110 x 19+13+10= 42 (will stay here till 50)
Hammer Alt. Curl / DB Side Raises
25 x 15 x 2 / 17.5 x 10 x 2
Single Leg Extension
30 x 20 x 2
Standing Cable Crunch
55 x 20 x 3
9/26 - Friday - Bench / High Bar Squat
Had to rush this session a little because I had a wedding rehearsal to be at.
CG Bench
215 x 1
220 x 1
215 x 1
Felt pretty weak once again.
HB Squat- beltless
225 x 3
255 x 3- technique was not good on this set.
1A DB Row
70 x 5
80 x 5
90 x 21
Standing Cable Crunch / OH Rope Tri Ext
130 x 20 x 2 / 80 x 15 x 2
Lying Leg Curl
65 x 30
9/29 - Monday - CG Bench / Front Squat
This session went a little better but my bench still feels weak. Perhaps its because I can’t recover from the high frequency. Maybe when I deload thats when the supercompensation will occur?
CG Bench
195 x 3 x 2
195 x 5
135 x 13 - no lockout which seemed to make it harder.
Front Squat- beltless
185 x 5 x 3 - definitely a volume PR at that weight.
Snatch Grip High Pull
135 x 5
145 x 5 x 2
Felt different since I did them with oly shoes.
Freeman Alt DB Curls / Freeman 1 1/2 Static DB Side Raises
15 x 20,15,15 / 10 x 12,10,8
Single Leg Extension
30 x 20 x 2
45 Degree Back Extension
35 x 12 x 2
Half Kneeling Pallof Press
25 x 10 x 2
10/1 - Wednesday - Block Pull / CG Bench
Block pulls felt pretty good. Next pull session I’ll finally pull from the floor and see where I’m at. Bench is still bleh, but thats what I’m expecting until I deload it for a few sessions.
4" Block Pull
375 x 1
390 x 1
415 x 1 x 3
345 x 5
CG Bench - just worked up to one top set
155 x 2
185 x 1
205 x 4
Lat Pulldown
110 x 21+16+13= 50
Pecker Decker
80 x 20,15
Single Leg Seated Leg Curl
45 x 20 x 2
Standing Cable Crunch
55 x 20 x 3
10/3 - Friday - CG Floor Press / High Bar Squat
Alright…I’ve over-reached enough! I feel like I’m around 10% weaker than before I started 3 weeks ago on bench and squat. Next week will be same frequency but very light loads. I hope I’m able to super-compensate because I really do like the full body sessions I’m doing. Its nice to go to the gym and not worry about exact weights/percentages.
CG Floor Press
45 x 10
95 x 8
125 x 5
155 x 3
185 x 2
215 x 2 x 2 - More grinding than expected…moving down to a much lighter weight.
165 x 8 x 2
High Bar Squat - Beltless
45 x 10
95 x 5
135 x 5
185 x 5
215 x 5 x 2
215 x 8
1A DB Row
70 x 12 x 3
Pinwheel Curl / DB Side Raises
35 x 10 x 2 / 17.5 x 12 x 2
Leg Extension
70 x 20,15
OH Rope Tri Ext
80 x 15 x 2
10/6 - Monday - CG Bench / High Bar Squat Deload
Just some boring light weights…
CG Bench
135 x 5 x 2
HB Squat
95 x 5
125 x 5
155 x 5
175 x 5
Machine Rear Delt / Pec Dec
50 x 20 x 2 each
Hammer Curl / DB Side Raises
25 x 10 x 2 / 10 x 10 x 2
Lying Leg Curl
50 x 40
Leg Extension
40 x 40
Half Kneeling Pallof Press
25 x 10 x 2
Calf/Dorsiflexion
I remember when I upped my benching to 3 times a week that I found it to much but then again I’m no spring chicken lol
[quote]tredaway wrote:
I remember when I upped my benching to 3 times a week that I found it to much but then again I’m no spring chicken lol[/quote]
Yea, I’m wondering if thats how its gonna be for me. I’m gonna stick with it a little longer though and find out. If I’m a little stronger next week after my deload that’ll be a good sign!
10/8 - Wednesday - CG Bench / High Bar Squat Deload #2
Slightly heavier weights today, but definitely still a deload.
CG Bench
155 x 3 x 3
HB Squat
195 x 3 x 3
SLDL
135 x 10
185 x 10
205 x 10
Lat Pulldown
110 x 20
DB Alt Curl / DB Side Raise
25 x 10 x 2 / 10 x 10 x 2
Standing Cable Crunch
55 x 20 x 3
OH Rope Tricep Extension
60 x 15 x 2
So I’ve still been working out but have been MIA because things have just gone to shit lately! So much so that I’m not doing the November meet anymore that I was so excited about 
I’ve had hilarious strength loss lately and am starting over now with 531 once again. Couple reasons why I think is I went to intense with my high frequency approach. My thyroid medicine has also finally kicked in with a vengeance and its made me lose a few pounds. I’ve adjusted my diet now though.
Once I get my strength to the area it was I may just hire someone to do my programming. Tried my own and it didnt work out so well… Doing sumo now and my god it went terrible Monday! I’m really quite embarrassed by it but here it is for you to laugh at anyway!
10/20 - Monday - Sumo Deadlift C1W1 5’s
Sumo Deadlift
235 x 5
270 x 5
305 x 4 - Failed 5th rep twice…Embarrassing…Thought TM was conservative enough for 10 reps… 
4th rep felt fine and then all a sudden it died on me.
3" Deficit SLDL
225 x 10 x 2
Lat Pulldown
110 x 15 x 3
Single Leg Extension
30 x 20 x 3
Pallof Press / Weighted Plank
25 x 10 x 2 / 25lbl x 2 something…didn’t keep track of time.
Oh and then some stuff yesterday!
10/21 - Tuesday - Conditioning and stuff
Farmer Walks
130 x 2 trips around gym
65 x 2 half trips for each arm
Some forearm extensions
Calf/Dorsiflexion
Single Leg DB SLDL
25 x 15 x 2 This is for hopefully saving my knees from completely collapsing. Really activates the side glutes to abduct my knees a little.
Spin Cycle Sprints
5 x 10 seconds Definitely out of shape…
10/22 - Wednesday - Bench C1W1
I pretty much used 531 on 3 upper lifts today. Somewhat resembles what Ed Coan did in that sense. Anyway, I did the strict barbell press for the first time this year. Not sure I’ll keep it in but for now I’m gonna see what happens. I repeated the 2nd set with the same reps as the third.
CG Bench
137.5 x 5
157.5 x 5
177.5 x 8 - RPE @ 9
157.5 x 8
CG Floor Press
172.5 x 8
152.5 x 8 - RPE @ 8.5
Press
105 x 8 - RPE @ 10
95 x 8
Weighted Plank
35 x 30 seconds x 2
Pinwheel Curl / Side Raises
35 x 12 x 3 / 15 x 12 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20,18,15 / 60 x 15,15,12