7/23/21- Deadlifts & Bench
Movement Prep x4 Rounds
Deadlifts-
135lbs/62kg x5
225lbs/102kg x5
315lbs/143kg x3
365lbs/165kg x2x7
385lbs/175kg x2x7
405lbs/183kg x2x7
425lbs/192kg x7 (Dead after this)
Incline Close-grip Spoto-
Bar x15
135lbs/62kg x3x30sec (30sec rest)
135lbs/62kg x1min
Update from 7x7 Deadliftsā¦ I am dead. Erectors get a pump just from standing for too long.
Maybe this 7x7 will help me get grit close to @T3hPwnisher level grit hahaha.
May I interest you in a lunge mile sir?
no, no that is not something that interests meā¦ absolute insanity.
7/27/21- Pressing & Squats
Movement Prep x4 Rounds
Log Strict Press-
Empty Log x10
130lbs/59kg x2x5
140lbs/63kg x2x5
150lbs/68kg x2x5
170lbs/77kg x2x5
190lbs/86kg x5 (All time PR, feel like Iām finally getting into some bigger boy strict press ranges)
SSB Squats-
Bar x10
145lbs/65kg x5
195lbs/88kg x5
225lbs/102kg x3x40sec (40sec Rest)
245lbs/111kg x45sec (Kill me)
7/30/21- Deadlifts
Movement Prep x4 Rounds
Deadlifts-
135lbs/62kg x5
225lbs/102kg x5
315lbs/143kg x3
365lbs/165kg x2x5
385lbs/175kg x2x5
405lbs/183kg x2x5
425lbs/192kg x2x5
445lbs/202kg x5
8/2/21- Deadlifts & Log Press
Movement Prep x4 Rounds
Strict Log Press-
Empty log x10
130lbs/59kg x10
150lbs/68kg x15 (Bigggg rep PR)
Deadlifts-
135lbs/62kg x10
225lbs/102kg x10
315lbs/142kg x10
405lbs/183kg x14 (Another rep PR)
I LOVE REP PRās.
@T3hPwnisher I felt like you might enjoy my miserable rep fest PRās
Great end to this alarm phase overall, diving deep into some glycolytic training next block, gonna see some big Myological changes and gonna be fluxing glycogen like a madman,
Nice work on those rep PRs mate. Solid.
@simo74 appreciate it! Usually my top end work is much more dominant than my rep abilities so hitting those felt realllllly good.
8/10/21- Substrate A
Sprints & Lunges x4 Rounds
Hamstring Curls + Adductor Machine- x3x30 (Each)
Banded Hack Squats-
Quarters x20
Quarters +Monster Mini Band x2x50
First set managed all 50 unbroken with 3/4 lockout, second set got to 31, racked it, puked outside, took a quick 10min floor break, finished my last 19.
Leg Extensions- x4x20 (Ezpz Bloodflow work but my quads were trembling)
Calf/Tib Work x3x20 (Each)
This glycolytic intensification block is gonna beā¦ wellā¦ intense.
8/11/21- Pressing
Movement Prep x4 Rounds
Incline CG Spoto Press-
Bar x20
135lbs/62kg x5
155lbs/70kg x7x5
Feet Up Spoto Press to 3/4 Lockout-
95lbs/43kg x15
145lbs/66kg x3x15
Log Strict Press-
Empty Log x4
130lbs/59kg x10x4
Scrape the Rack press- x3x30sec (30sec rest)
8/13/21- Squats Nā Deads
Movement Prep x4 Rounds
SSB Squats-
Bar x15
170lbs/77kg x5
220lbs/99kg x5
280lbs/127kg x7x5
1.5 Rep SSB Squats-
180lbs/81kg x3x8
Deadlifts-
155lbs/70kg x5
245lbs/111kg x3
335lbs/152kg x1
385lbs/174kg x1
405lbs/183kg x10x4
SSB Goodmornings- x3x30sec (30sec Rest)
8/16/21-
Lifting buddy is going off to college, one of muh best friends, decided weād have a send off with a deadlift party.
Movement Prep x3 Rounds
Deadlifts-
135lbs/62kg x10
225lbs/102kg x10
365lbs/165kg x2x6
405lbs/183kg x1
455lbs/205kg x1
495lbs/224kg x1
525lbs/238kg x3 (Felt like I had another 10-20lbs in the tank for a top triple, but this was off program so I decided to cut it here. Moved well for 20lb all time triple PR)
8/18/21- Pressing
Movement Prep x4 Rounds
Incline Closegrip Spoto Press-
Bar x20
135lbs/62kg x4
155lbs/70kg x4
175lbs/79kg x8x4
Spoto Press W/Feet up-
Bar x20
135lbs/62kg x12
155lbs/70kg x3x12
Log Strict Press-
160lbs/72kg x6x6
1.5 Rep Machine Overhead Press- x3x30sec (30sec Rest)
8/20/21- Squats & Deads
Movement Prep x4 Rounds
SSB Squats-
Bar x20
155lbs/70kg x4
245lbs/111kg x4
295lbs/133kg x8x4
SSB 1.5 Rep Squats-
205lbs/93kg x3x7
Deadlifts-
135lbs/62kg x5
225lbs/102kg x3
315lbs/143kg x1
405lbs/183kg x1
425lbs/192kg x6x6
8/23/22- Pressing
Movement Prep x4 rounds
Incline CG Spoto-
Bar x20
135lbs/62kg x5
155lbs/70kg x5
185lbs/84kg x7x4
Feet Up Spoto Press-
Bar x20
135lbs/62kg x10
165lbs/75kg x3x10
Log Strict Press-
Empty Log x3
170lbs/77kg x11x3
8/27/21- Squats Nā Deads
Movement Prep x4 Rounds
SSB Squats-
Bar x20
155lbs/70kg x5
245lbs/111kg x2
305lbs/138kg x6x4 (Couldnāt finish all 7 sets because hip was screeching at me)
SSB 1.5 Rep squats-
105lbs/47kg x3x10 (Once again hip was not having it so I did this at an extremely low load)
Deadlifts-
135lbs/62kg x5
225lbs/102kg x5
315lbs/143kg x3
405lbs/183kg x1
425lbs/192kg x1
445lbs/201kg x10x3 (Ouch, had to do it strapless too because straps werenāt in my bagā¦ glad to know I still can over under decently)
8/30/21- Lower Body Substrate
Shuttle Runs + Reverse Lunges x2x2
Leg Curls + Adductor Machine x4x12~6 (12 reps, rest, 6 more reps)
Contralaterally Load Split Squats- x3x12~6
Banded Leg Press-
Plate + Quarter + Med Band x2x50
Calf/Tibia Work x4x20ea
Simple, sweet, painful
8/31/21- Pressing
Movement Prep x4 Rounds
Log Strict Press-
Empty Log x2x6 (Empty log weighs 160)
180lbs/81kg x8+4
(Was supposed to be a PR set, clipped the safeties on my second rep which threw me way out of position and made me lose my breath early, so I was seeing starts by rep 8, dropped it, rested about 30-40sec and busted out my last 4. Regardless though I do think 8 reps alone was a PR)
Empty Log x3x30sec (1min rest)
Incline CG Spoto Press-
Bar x20
95lbs/43kg x2x7
115lbs/52kg x2x7
135lbs/62kg x2x7
155lbs/70kg x7
Feet-up Spoto Press-
135lbs/62kg x2x15
And Iām back at it. Took a small break because life got so hectic (in good ways)
Now working full time since I graduated, am getting close to moving out before the end of this year, and now prep! Ready to start logging the training again.
11/1/21- Substrate Day
20sec Hard Cardiac Output on Battle Ropes, 100ft reverse sled drag, 15sec reverse bearcrawl x2x2
Hamstring Curls-
50lbs/22.5kg x30
60lbs/27kg x2x50 (Rest Pause after 30 reps)
Deficit Axle Pendlay Rows
115lbs/52kg x2x15
135lbs/62kg x2x15
155lbs/70kg x15
Seesaw DB Floor Press-
40lbs/18kg x30
50lbs/22kg x2x50 (Rest Pause after 30 reps)
Scrape the rack press-
Empty Bar x3x20sec of each: Normal Press, 1.5 rep Press, .5 rep Press (From forehead to lockout)
Arm Fluff
11/2/21- Deadlifts
Movement Prep x4 Rounds
Sprints- x8x50ft (80% intensity, 45sec rest)
Front Foot Elevated Zercher Split Squats-
Empty Bar x2x45sec
Deadlifts-
135lbs/62kg x5
225lbs/102kg x3
315lbs/143kg x1
405lbs/183kg x6x4
Felt positively fucking awesome today. Getting all my food in and feeling better by the day!
Hell yeah dude!!