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03-09-2020, 04:04 PM
#1261
Feb 28 2020 Week 136
Incline bench @ 275 lbs-1 Rpe 9.5; @ 235-3, 3, 3
DB bench @ 100 lbs-10,9; @ 90 lbs-10; @ 80 lbs-10
Chest supported rows @105 lbs-8,8,8,8
Shrugs w/ straps @ 205 lbs-12,12,10
Cable pressdown @ 100-20; @ 140-15; @ 120-20
March 2, 2020
High bar sqt @405 lbs-1; @ 425 lbs-1 PR Rpe 9.5; @ 385-1,1; @ 295-6 PR; 6,6
Leg extensions@ 140 lbs-12,12,12
Leg curls @ 80 lbs-11,11,11
Calf raises @ 105 lbs-50 total
March 4, 2020
Bodywt 231 lbs
Bench @ 315 lbs-3,3,3,3,3,3,3,3,3,3 not quick by the end. Strained my right trap about half way through because I was set up too low on the bench
Press @ 135 lbs-6; @ 155-8,7
chins-5,5,5,5,5 Tweaked trap affected this a bit
skipped face pulls due to trap
seated db curls @ 25 lbs-12,12,12
March 8, 2020 Rt trap still a bit sore
Sqts @ 405 lbs-3,3,3,3,3,3 Tired by the end. Program was for 10 sets of 2 reps but I just wanted to get session done
Deads w/ straps @ 465 lbs-1,1,1,1,2 Supposed to be 10 singles but exhausted so just did a double after 4 singles
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04-08-2020, 11:56 AM
#1262
March 9, 2020
Floor press @ 315 lbs-1; @ 345 lbs-1 PR Rpe 9.5; @ 295 lbs-5,5,5
Lying dead stop tricep extensions@ 75 lbs-8,8,8,8
Chest sup row @ 205 lbs-9,9,9,9
DB rear delt raises @ 15 lbs-15,15,15
Bench @ 225 lbs-16,12,10
March 12, 2020
bodywt 228 lbs
Snatch grip deads @ 475 lbs-1 Rpe 9.75; @ 405 lbs-3,3,3
High bar sqt @ 315 lbs-5,5,5
Leg curls @ 80 lbs-12,11,8
Leg extensions @ 150 lbs-8,8,8
Calf raises @ 110 lbs-50 myo reps
March 13, 2020
Bench @ 225 lbs-3,3,3,3,3,3,3,3,3,3 Quick
5 ct spoto bench @ 275 lbs-5; @ 245 -5,5 @ 225-5
Chins-6,6,6,6,6
V grip pulldowns @ 100 lbs-12; @ 120-12; @ 140-12
Side delt raises @ 20 lbs-10,10,10,0,10
March 16, 2020
Sqts @ 315 lbs-6,6,6,2
Deads @ 355 lbs-5,5
Hack sqt @ 225 lbs-10,10,10
Situps w/ 5 lbs-10,10,10
Back extensions w/ 5 lbs-10,10,10
March 18, 2020
DB bench @ 110 lbs-5 PR; @ 100-6; @ 90-10
Incline db press @ 60 lbs-14,12,12
Incline tate press @ 35 lbs-8,10,10
Chest sup row @ 95 lbs=10,10,10,10
Rear db delt raises @ 15 lbs-15,12,12
March 20, 2020
Pause sqts @ 405-1 Rpe 9.0; @ 325-4,4,4
Sumo deads @ 405 lbs w/ straps-4,4,6
March 23, 2020
Bench @ 255 lbs-3,3,3,3,3,6,9
Press @ 135 lbs-10,10,12
Dips-25,20,20
EZ curls @ 85 lbs-6; @ 65-10; @ 45-15
All gyms closed due to corona virus- no rack at home so will have to get one ordered. Probably going to lose a few weeks as it looks like all racks and weights are sold out everywhere.
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04-08-2020, 12:03 PM
#1263
April 5, 2020 New Home gym. I managed to get an order in for a Titan T3 rack and dip station which was delivered a few days ago. I am still waiting on the bench which is back ordered until April 20th, but I can at least squat, press and deadlift. I'm using a crappy caps bar right now. I've also ordered an American Barbell cerakote bar but that is likely a few weeks out from arriving. Took several hours to put together a platform and the rack yesterday. I'm going to slowly ramp up weights with linear progression as it's been a while since I could lift- definitely the longest break since I started seriously lifting about 9 years.
Squats @ 225 lbs-5,5,5 Rpe 7.0. Bit of soreness by the last set.
Press @ 135 lbs-5,5,5 Rpe 7.0
Deads @ 315 lbs-5 Rpe 7.5
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04-13-2020, 02:06 PM
#1264
April 7, 2020 Legs pretty sore from last session
Squats @ 275 lbs-5,5,5 Rpe 8.0
Dips-15,15,15
Chins-6,6,6
April 9, 2020 Bodywt 229 lbs
Squats @ 315 lbs=5,5,5 Rpe 8.0
Press @ 155 lbs-5,5,5 Rpe 8.5
Deads @ 365 lbs-5 Rpe 8.0
April 13, 2020
Sqts @ 335 lbs-5,5,5 Rpe 8.0
Floor press @ 225 lbs-5,5,5 Rpe 7.5
Chins-7,7,7
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04-15-2020, 04:15 PM
#1265
Since I had an extended layoff, I am still progressing up with linear progression but I'll hit my limits on that in a couple of weeks. Since I can't do the conjugate programing with the limited gym equipment at home that I was previously doing, I'll need to come up with another option. I'm considering moving back to another DUP program. I like the simplicity and I wouldn't need much equipment. I've done these programs before with great results, although not in a few years, and I'm not sure what has worked before would work now at almost 47 years old. Maybe a DUP program along the lines of:
Session Exercises (Sets x Reps)
1 Squat 4 x 8; Bench 4 x 8; Chins 3 sets
2 Bench 4 x 6, Press 4 x 8; Dips 3 sets of 10-20 reps
3 Deads 3 x 4 (drop sets), Bench 4 x 4
4 Bench 4 x 2, Press 4 x 4; Close grip bench 4 x 10
5 Squat 4 x 4; Bench 4 x 8; Chins 3 sets
6 Press 4 x 2; Dips 3 sets of 10-20 reps, Floor press 3 x 8
7 Deads 3 x 2 (drop sets), Bench 4 x 4
8 Bench 4 x 2, Close grip 4 x 10, Chins 3 sets
9 Squats 4 x 2 (drop sets), Press 4 x 6, Dips 3 sets of 10-20 reps
Last edited by bustermonkey2; 04-15-2020 at 04:26 PM.
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04-28-2020, 08:39 AM
#1266
Still doing linear progress. The extended layoff has taken a toll on my strength.
April 15, 2020
Squats @ 355 lbs-5,5,5 Rpe 9.0
Press @ 165 lbs-5,5,5 Rpe 8.5
Deads @ 405 lbs-5 Rpe 8.0
April 20, 2020 Bodywt 229 lbs
Squats @ 365 lbs-5,5,5 Rpe 9.0
Dips-18,18,18
Chins-8,8,8
April 22, 2020 Bench arrived from Titan- Can finally get back to benching
Bench @ 275 lbs-5,5,5
Deads @ 435 lbs-5 Rpe 9.0
April 24, 2020
Squats @ 385 lbs-5,5,5 Rpe 9.5
Bench @ 295 lbs-5,5,5 Rpe 8.5
April 27, 2020
Press @ 175 lbs-5,5,5 Lightheaded around 4th-5th rep on a few sets
Deads @ 445 lbs-5 Rpe 9.0; @ 415 (w/ straps)-5 Rpe 9.0
Dips-20,20,20
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05-11-2020, 10:08 AM
#1267
April 29, 2020
Squats @ 395 lbs-5,5,5 Rpe 9.25
Bench @ 305 lbs-5,5,5 Rpe 9.5
Chins-9,9,9
May 2, 2020
Press @ 185 lbs-5,5,5 Rpe 9.5
Deads @ 455 lbs-5 Rpe 9.5; @ 415 lbs w/ straps-5 Rpe 8.5
Dips w/ 25 lbs-12,12,15
May 4, 2020
Squats @ 405 lbs-5,5,5 Rpe 9.5
Bench @ 315 lbs-5,5,5 Rpe 9.25
Chins-10,9,9
New programming Baker barbell club basic barbell starting week 114 8/5/2 programming
Received new barbell- American Barbell Cerakote Training Bar in zombie green. Nice bar but took forever to get here.
May 7, 2020
Deads @ 385 lbs- 8 PR Rpe 9.0; w/ straps @ 365-8; w/ traps @ 345-8 Very tired by the end.
Beltless Squats @ 225 lbs-8; @ 245-8; @ 265-8 Tiring
Chins-10,10,9
May 9, 2020
Bench @ 275 lbs-8; @ 285-8; @ 290-8 Rpe 9.5
Press @ 145 lbs-8,9,10 Rpe 9.5
Dips w/ 35 lbs-10,12,15
Last edited by bustermonkey2; 05-20-2020 at 10:56 AM.
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05-20-2020, 11:02 AM
#1268
May 11, 2020
Squats @ 365 lbs-8,8,8 Rpe 9.5 Tough
Romanian deads @ 135 lbs-8; @ 155-8; @ 175-8
Bbell rows w/ straps @ 155 lbs-8; @175-8,8
May 13, 2020
Beltless press @ 155 lbs-8,8,8 Rpe 9.0
Paused bench (all reps paused) @ 265 lbs-8,8,8 Rpe 9.75 really tough
Close grip bench @ 235 lbs-6; @ 225-8,9
Lying tricep extensions @45 lbs-14, 14, 15
May 16, 2020
Deads @ 470 lbs-5 PR Rpe 9.25
Deads w/straps @ 425 lbs-5,5 Really tiring
Box squats @ 135 lbs-8,8,8. New movement. Exhausting.
Chins-10,10,10
Band pull through-15,15,15
May 18, 2020
Bench @ 325 lbs-5,5,5 Rpe 9.25
Press @ 140 lbs-8,8,8
Dips w/ 45 lbs-10,10,10
Curls @ 45 lbs-15; @ 50-15,15
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06-01-2020, 08:42 AM
#1269
May 25, 2020 BBell Club week 116
Squats @ 415 lbs5,5,5 Rpe 9.75 Tough.
Rom. deads w/ straps @ 205-6,6,6
Bbell rows w/ straps @ 185-8,8,8
May 27, 2020 Bodywt 234 lbs
Press @ 190 lbs-5,5,5 Rpe 9.75
Paused bench @ 270 lbs-8,8,8 Rpe 9.9. Barely got last rep
Cosegrip bench @ 225-8,8,8 Rpe 9.9
EZ bar lying triceps extension @ 51 lbs-12,12,12
May 29, 2020 Bodywt 230 lbs
Deads @ 535 lbs-2 PR Rpe 9.25. Not bad at all. Maybe could have even done a 3rd rep.
Deads w/ straps @ 485-2; @ 435-2
Beltless box squats @ 185 lbs-8,8,8 Exhausting
Chins-11,10,10Red band pull throughs-17,17,17
May 31, 2020 BBell club Week 117
Bench w/ wraps @ 360 lbs-2,1 (fail); @ 345 lbs-2. A bit disappointed with this but it looks like I've haven't done enough heavy benching over last month so no big surprise.
Press, beltless @ 145 lbs-8,8,8
Dips w/ 45 lbs-12,12,12
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06-15-2020, 09:53 AM
#1270
June 2, 2020
Squats @ 455 lbs-2,2,2 Rpe 9.75 Tough.
Beltless deficit deads w/ straps @ 365 lbs-8; @ 325-8,8 Exhausting
Bbell rows w/ straps @ 190 lbs-8,8,8
June 6, 2020
Press @ 205 lbs-2,2,1 Fail
Paused bench @ 275 lbs-8,8,8 Rpe 10
Close grip bench @ 225-8,8,8 Hard- long rest breaks
EZ bar lying triceps extension @ 51 lbs-15,15,15
June 7, 2020 Week 118
Deads @ 395 lbs-8 PR Rpe 9.25.
Deads w/ straps @ 370-8; @ 350-8 Exhausted
Beltless box squats @ 190 lbs-8,8,8 Exhausting
Chins-11,11,11
Red band pull throughs-18,18,18 Dead tired
June 9, 2020
Bench @ 290 lbs-8,8,8 Rpe 9.5
Press, beltless @ 145 lbs-10,10,10
Dips w/ 55 lbs-12,12,12
June 12, 2020 Bodywt 228 lbs
Squats @ 370 lbs- 8,8,8 Rpe 9.75 Tired
Beltless rom. deads @ 205 lbs-8,8,8 Exhausted
Beltless bbell rows @ 185 lbs-9,9,9
Last edited by bustermonkey2; 06-18-2020 at 04:10 PM.
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