Aug 15, 2020 Squats @ 390 lbs-8 PR. Rpe 9.25
Squats @ 365-8. Left side of groin began to have pulling sensation by the end of the set. @ 340 lbs- 8. Pulling sensation became painful by the end. i'm guessing a minor tear in an abductor.
Beltless double overhand deads @ 225-8. I tried to finish workout but pain was pretty intense, despite the light weight. I'm hoping this is a minor issue that will resolve itself within a few days. If not, I'll have to do Starr rehab which will put me back about a month. Too bad as I was making some progress.
08-27-2020, 08:24 AM
bustermonkey2
Week 127
Aug 18, 2020
Beltless press @ 170 lbs-8,8,8 Rpe 9.0
Bench @ 295 lbs-3,3,3,3,3,3,3,3 Set every approx. 2 minutes
Close grip bench @ 255 lbs-8,8,8
Lying tricep extensions @76 lbs-10,10,10
Aug 20, 2020 Deads @ 490 lbs-4 PR Rpe 9.25 Maybe could have had 5 but still some abductor pulling sensation. Deads w/straps @ 450 lbs-5 PR ; @ 420-5 Really tiring
Box (beltless) squats @ 275 lbs-5,5,5 Some abductor soreness/pulling
Chins w/ 25 lbs-8,8,7
Sept 2, 2020 Squats w/ blue sleeves @ 485 lbs-2 PR Rpe 9.7
Squats w. blue sleeves @ 455-2,2 Rpe 9.5. Some pain in left quad near knee.
Beltless box sqts @ 280 lbs-5 Very Tiring and left quad pain
beltless snatch grip deads w/ straps @ 345-6,6,6 Tiring
Bodywt inverted rows --10,10,6,5,5 Very Tired
1RM testing week. For some reason the video links show up as Facebook Error but they do seem to work when you click them.
Sept 23, 2020. Deadlift @ 600 lbs-0 Fail. So close. I got it just above my knees and then wasn't able to get it done. Pretty disappointing, but for sure I'm close here. I don't know that I've ever failed a deadlift before above the knees (although I've been redlighted in competition a few times for completed deadlifts). I tried a 2nd attempt but that failed just off the ground-no surprise as I was very fatigued from first attempt.
Beltless box sqts @ 275 lbs-5,5- Just to avoid detraining on squats.
Sept 25, 2020 Bench w/ wraps @ 400 lbs-1. PR. Very excited about this one as it's a long term goal. I've done 390 a few times but that last 10 lbs has always eluded me. It wasn't even that bad- maybe had some weight left but decided not to press my luck.
Sept 27, 2020
Press @ 235 lbs-1. However, there was a bit of knee kick upon video review so I'm not going to count it as a pr. The knee kick wasn't obvious but was definitely present. I tried another couple of attempts but no dice.
Overall, this last 8 5 2 cycle went well. I almost got 600 lbs on deadlift and did hit 400 lbs for bench, and a small 5 lb pr on squat. Next I'm going to do a programming cycle that includes speed work with bands. I've never used bands before, so hopefully it will help me.
10-09-2020, 09:22 AM
bustermonkey2
NEW PROGRAMMING- I'm now switching to a DUP program with speed work. I'll also incorporate band work into the speed work on deads, squats and bench. I press outside of the rack so I can't use bands unless I figure something out. I am going to use Baker Barbell Club Template starting at week 130, except that I will sub paused bench in for pullups on press day. I don't think I need the pullup work but definitely think some extra bench work would help.
Oct 1, 2020
Beltless paused box squats @ 245 lbs-2,2,2,2 Deads @ 500 lbs-4 PR Rpe 9.5
Deads with straps @ 315 lbs and black bands-3,3,3,3 Pretty quick
Beltless straight leg deads w/ straps @ 315-8
BBell row w/ straps @205 lbs-10; @ 185-5 Very tired by the end
Oct 2, 2020 Bench w/ wraps @ 345 lbs-5 PR Rpe 9.5
Bench @ 225 lbs w/ black bands-3,3,3,3,3,3
Dips w/ 45 lbs-15,15,15 Supersets with first 3 sets of chins
Chins-6,5,5,5,5,5
BBell pushups-20,20,20 Supersets with last 3 sets of chins
Oct 6, 2020 Squats @ 440 lbs-5 PR Rpe 9.5
Squats @ 225 w/ black bands-3 Too heavy to move quickly; @ 205 w/ black bands-3,3,3
Beltless high bar paused sqt @ 205 lbs-8. Exhausted
Black band pull throughs-15,15,15 Supersets with ab wheel
Ab wheel from knees-10,10,10
Oct 8, 2020
Press w/ wraps @ 215 lbs-4- Rpe 10 Not counting as PR as there was a bit of knee kick
Press @ 190 lbs-3,3,3,3 Not as quick as it should be
Paused bench @ 275 lbs-8,8,6
Lying EZ bar extensions@ 81 lbs-9,9,9 Supersets w/ curls
EZ bar curls @ 81 lbs-6,6,6
10-20-2020, 08:59 AM
bustermonkey2
Week 131 BBell Club
Oct 10, 2020
Beltless Paused box squats @ 245 lbs-2,2,2,2,2 Deads @ 520 lbs-3 PR
Deads with straps @ 315 lbs and black bands-3,3,3,3,3 Pretty quick
Beltless straight leg deads w/ straps @ 315-10 Tired
BBell row w/ straps @215 lbs-10; @ 190-15
Oct 12, 2020 Bodywt 239 lbs Bench w/ wraps @ 355 lbs-4 PR Rpe 9.75
Bench @ 225 lbs w/ black bands-3,3,3,3,3,3,3
Dips w/ 55 lbs-12,12,12 Supersets with first 3 sets of chins
Chins-6,6,6,6,6,6
BBell pushups-22,22,22 Supersets with last 3 sets of chins
Oct 14, 2020 Squats @ 470 lbs-3 PR Rpe 9.25
Box Squats @ 275 w/ black bands-3,3,3,3,3
Beltless high bar paused sqt @ 205 lbs-9. Exhausted
Black band pull throughs-17,17,17 Supersets with ab wheel
Ab wheel from knees-11,10,10 Tough
Oct 16, 2020
Press w/ wraps @ 225 lbs-2-No PR as second rep didn't go blow chin
Press @ 190 lbs-3,3,3,3,3,3,3 Not quick- need to reduce the weights as it should be quick
Paused bench @ 275 lbs-8,8,8 Tough
Lying EZ bar extensions@ 81 lbs-10,10,10 Supersets w/ curls
EZ bar curls @ 81 lbs-7,7,7
10-26-2020, 08:58 AM
bustermonkey2
Week 132 BBell Club
Oct 19, 2020 Bodywt 238 lbs
Beltless Paused box squats @ 245 lbs-2,2,2,2,2,2 Deads @ 565 lbs-2 PR Rpe 9.75
Deads with straps @ 315 lbs and black bands-3,3,3,3,3,3 Pretty quick
Beltless straight leg deads w/ straps @ 325-8
BBell row w/ straps @225 lbs-10; @ 195-15 Tough
Oct 21, 2020 Bodywt 236 lbs Bench w/ wraps @ 380 lbs-2 PR Rpe 10
Bench @ 225 lbs w/ black bands-3,3,3,3,3,3,3
Dips w/ 70 lbs-8,8,8 Supersets with first 3 sets of chins
Chins-7,7,7,6,6,6
BBell pushups-24,24,24 Supersets with last 3 sets of chins
Oct 23, 2020 Squats @ 490 lbs-2 PR Rpe 9.5
Box Squats @ 275 w/ black bands-3,3,3,3,3,3
Beltless high bar paused sqt @ 205 lbs-10 Exhausted
Black band pull throughs-18,18,18 Supersets with ab wheel
Ab wheel from knees-11,11,11 Tough
Oct 25, 2020
Press w/ wraps @ 235-0 Fail. @ 225 lbs-0 Fail. Just felt off today with setup. Spent some time trying different grip widths. I think a slightly more narrow grip might be better.
Press @ 175 lbs-3,3,3, @ 185-3,3,3 Pretty quick- more narrow grip seemed to help a bit.
Paused bench @ 280 lbs-6,6,8 Tough
Lying EZ bar extensions@ 81 lbs-11,11,11 Supersets w/ curls
EZ bar curls @ 81 lbs-8,8,8 Tough
11-06-2020, 11:16 AM
bustermonkey2
Oct 27, 2020 Week 133
Beltless paused box squats @ 255 lbs-2,2,2,2 Deads @ 505 lbs-4 PR Rpe 9.25
Deads with straps @ 315 lbs and purple bands-3 (extra rep by mistake),2,2,2,2,2
Beltless straight leg deads w/ straps @ 330-10
BBell row w/ straps @230 lbs-8; @ 200-12
Oct 29, 2020 Bench w/ wraps @ 350 lbs-5 PR Rpe 10
Bench @ 225 lbs w/ purple bands-3,3,3,3,3,3
Close grip bench @ 255 lbs-6,6,6 Supersets w/ chins
Chins, neutral grip-6,6,6,6,6,6
Dips w/ 45 lbs-15,15,15 Supersets with last 3 sets of chins
Oct 31, 2020 Squats w/ blue sleeves@ 455 lbs-4 PR Rpe 9.25
Box Squats @ 275 w/ purple bands-2,2,2,2,2,2
Beltless high bar paused sqt @ 225 lbs-6
Purple band pull throughs-12,12,12 Supersets with ab wheel
Ab wheel from knees-12,12,12
Nov 2, 2020
Press w/ wraps, narrow grip (experimentation) @ 205 lbs-4- Rpe 9.5
Press @ 135 w/ black bands-3,3,3,3,3,3
Paused bench @ 280 lbs-8,8,8
Overhead EZ bar extensions@ 81 lbs-8,10,10 Supersets w/ curls
EZ bar curls @ 81 lbs-9,9,9