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08-18-2020, 10:39 AM
#1281
Aug 7, 2020
Press w/ wraps @ 210 lbs-2,2,2 Rpe 9.75
Seated z press @ 105 lbs-5,5,5 rpe 8.5
Close grip bench @ 245 lbs-12,12,12
Lying tricep extensions @76 lbs-12,12,12
Week 126
Aug 11, 2020
Box squats @ 265 lbs-5,5,5 Rpe 8.5
Rack pull w straps @ 425 lbs-8,8,8 Rpe 9.0
Rack rows @ 205 lbs-10,10,10 Rpe 9.8
Aug 12, 2020
Bench @ 300 lbs-8,8,8 Rpe 9.5
Beltless Press @ 155 lbs-9,9,9 Rpe 9.5
Dips w/ 90-11,11,11 Rpe 10
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.
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08-27-2020, 08:24 AM
#1282
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
Aug 23, 2020
Bench w/ wraps @ 350 lbs-4 PR Rpe 9.8
Bench @ 335-5,5 rpe 9.8
Press @ 155 lbs-10,10,10
Dips w/ 95 lbs-8,8,8
EZ bar Curls @ 66 lbs-10,10,10
Week 128
Aug 25, 2020
Squats @ 450 lbs-4 PR Rpe 9.3; @ 415-5,5 Ten minute rest periods
Rom. deads w/ straps @ 250 lbs-6,6,6
Bbell rows w/ straps @ 205-10,10,10
Last edited by bustermonkey2; 09-08-2020 at 08:39 AM.
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09-02-2020, 04:12 PM
#1283
Aug 27, 2020
Press @ 200 lbs-6 PR Rpe 9.8 @ 200-5,5 Rpe 10
Seated Z press @ 100 lbs-6,6,6 Rpe 9.5
Paused floor press @ 225 lbs-8,8,8 Rpe 9.0
Bbell push ups-30
August 29, 2020
Deads @ 560 lbs-2 PR Rpe 9.9
Deads w/straps @ 510-2 PR; @ 475-2 Tiring
Box squats @ 235 lbs-3,3,3,3,3,3,3. Pretty quick
Chins w/ 35 lbs-4,4,4
Week 129
Aug 31, 2020
Bench w/ wraps @ 375 lbs-2 PR Rpe 9.9; @ 365-2,2
Spoto press @ 275-5,5,5
Beltless Press @ 155 lbs-11,11,10
Dips w/ 95 lbs-9,9,9 Tough
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
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09-15-2020, 10:19 AM
#1284
Sept 5, 2020
Press w/ wraps @ 220-2 (some knee kick),2 PR (no knee kick),2 Rpe 10
Seated z press @ 115 lbs-5,5,5 rpe 9.8
Close grip bench @ 255 lbs-10,10,10
Lying tricep extensions @76 lbs-12,12,12
Repeat Week 114- I'll do a couple more weeks of 8 5 2 programming, check my 1 rep maxes, then move on to new programming
Sept 7, 2020 bodywt 234 lbs
Deads @ 415 lbs-8 PR Rpe 9.0
Deads w/ straps @ 385-8; @ 365-8 Tiring
Box squats @ 285 lbs-5,5,5 Rpe 9.5
Chins-12,12,12
Sept 9, 2020
Bench @ 325 lbs-7 PR Rpe 9.25; @ 305 lbs-8,8
Beltless Press @ 155 lbs-11,12,12
Dips w/ 95-11,11,11 Tough
Sept 11, 2020
Squats @ 395 lbs-8 PR. Rpe 9.5
Squats @ 365-8; @ 345-8 Exhausted
Beltless rom deads @ 250 lbs- w/ straps-8,8,8 Tough
Bbell rows @ 205 lbs-12,12,12
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09-23-2020, 11:44 AM
#1285
Repeat Week 115
Sept 13, 2020
Press @ 180 lbs-8 PR Rpe 9.25 @ 175-8,8 Rpe 9.25
Paused Bench @ 280 lbs-8,8,8 Rpe 9.5
Close grip bench @ 260 lbs-8,8,8 Rpe 9.5
Lying tricep extensions @ 81 lbs-8,8,8
Sept 15, 2020- Reducing volume to test 1RM's next week
Deads @ 495 lbs-5 PR Rpe 5
Deads w/straps @ 435 lbs-6 PR Rpe 9.5
Sept 17, 2020
Bench w/ wraps @ 365 lbs-3 PR Rpe 9.5
Bench @ 340-6 PR, 5
Press @ 160 lbs-8,8,8 10,10,10
Dips w/ 100 lbs-10,10,10
EZ bar Curls @ 66 lbs-12,12,12
Sept 19, 2020
Squats w/ wraps @ 485 lbs-3 PR Rpe 9.5
Squats @ 440-5,5 Rpe 9.5
Sept 21, 2020
Press w/ wraps @ 215 lbs-3 PR Rpe 9.5
Press @ 200-5,5 Rpe 9.8
Bench @ 285-8,8,8
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10-02-2020, 02:01 PM
#1286
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.
Facebook | Error
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.
Facebook | Error
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.
Facebook | Error
Squat w/ wraps @ 530 lbs-1. PR. Slow- but I got it.
https://scontent-msp1-1.xx.fbcdn.net...f7&oe=5F9C9592
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.
Last edited by bustermonkey2; 10-02-2020 at 02:34 PM.
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10-09-2020, 09:22 AM
#1287
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
Last edited by bustermonkey2; 10-20-2020 at 09:00 AM.
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10-20-2020, 08:59 AM
#1288
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
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10-26-2020, 08:58 AM
#1289
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
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11-06-2020, 11:16 AM
#1290
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
Last edited by bustermonkey2; 11-12-2020 at 10:40 AM.
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