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11-24-2021, 12:10 PM
#1321
I was on vacation from 11/6-11/13. About halfway through I went to hotel gym and did 3 sets of incline db bench and 3 sets of db goblet squats. This was only done to reduce detraining.
Baker Bbell Club Powerbuilding- Week 241
Nov 14, 2021
Spoto press @ 325 lbs-10 singles
Paused floor db flys @ 17 lbs-18,18,18
Deficit db push ups-10,10,10
BB rows w straps @ 185 lbs-10,10,10
Db side delt raises @ 17 lbs-10,10,10
Nov 16, 2021
Beltless front sqt @ 225 lbs-1, 1; @ 205 lbs-1. I still can't cant these to work as I'm dropping my arms and not staying upright enough. I'm going to substitute high bar beltless squats instead.
High bar beltless sqt @ 275 lbs-3,3
Deficit deads (beltless) w/ straps @ 435 lbs-1; @ 385-4
32 lb db single leg step ups to 14" box-10,10 (per leg)
Calf raise 32 lb dbs-12,12
Nov 19, 2021
Bench w purple bands @ 190 lbs-3,3,3,3,3,3,3,3,3,3
Press @ 135 lbs-10,10
Neutral chins-8,8
Ez bar extension@ 81 lbs-12,12
Blk band push dows-20,20
Nov 21 2021
Box squats w purple bands@ 260 lbs- 2,2,2,2,2,2,2,2,2,2
Deads w/ straps w purple bnds@ 235-1,1, 3,3,2- singles were getting boring
Db goblet sqt @ 62 lbs-10,10
Kettlebell swing @ 28 lbs-15,15
Ab wheel-9,9
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12-29-2021, 03:34 PM
#1322
Baker Bbell Club Powerbuilding- Week 242
Nov 23, 2021
close grip bench @ 325 lbs-1 PR, @ 275-3,3,3
EZ bar french press @ 101 lbs-5,5,5
BB rows w straps @ 205 lbs-8,8
Db side delt raises @ 17 lbs-12,12,12
Db Rear delt raises @ 17 lbs-8,8,8
Nov 26, 2021
High bar sqt @ 455 lbs-1 PR, @ 405 lbs-3 PR.
High bar beltless sqt @ 275 lbs-3,3
Deficit deads (beltless) w/ straps @ 365 lbs-6 PR tiring
37 lb db single leg step ups to 14" box-10,10 (per leg)
Calf raise 37 lb dbs-12,12
Nov 29, 2021
Bench @ 245 lbs-8,8,8,8,8
Db Press @ 32 lbs-12,12
Pull ups-5,5
Ez bar curls@ 81 lbs-7,7
Dips w 35 lbs-12,12
Dec 1 2021
Beltless squats @ 315 lbs-5,5,5,5,5
Beltless Deads w/ straps @ 365-5,5,5,5,5 Exhausted- skipped accessories
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12-29-2021, 03:41 PM
#1323
Baker Bbell Club Powerbuilding- Week 243
Dec 4, 2021
Shirted bench @ 405-1; @ 455 lbs-0. Fail as I got out of groove and got it stuck on underside of racking pins.
Pin bench @ 295 lbs-3,3
Db bench @ 62 lbs-12,12
Db rows @ 62 lbs- 10,10
Db side delt raises @ 12 lbs-15,15
Db Rear delt raise @ 12 lbs-10,10
Dec 7, 2021
Snatch grip deads w straps @ 455 lbs-2 PR, 2.
Beltless sqt @ 225 lbs-10,10
Bbell Calf raise @ 95 lbs-15,15
Dec 9, 2021
Bench @ 275 lbs-6,6,6,6,6
Press @ 155 lbs-5,5,5,5,5
Neutral chins-9,8
Ez bar extension@ 81 lbs-12,12
Dec 11 2021
Beltless squats @ 315 lbs- 10,6,4 Rest/pause
Deads w/ straps @ 415-7 PR
Kettlebell swing @ 33 lbs-12,12 Exhausted
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12-29-2021, 03:49 PM
#1324
Baker Bbell Club Powerbuilding- Week 244
Dec 13, 2021
Larsen press @ 325 lbs-1 PR; @ 275-3,3,3
Incline bench @ 205-6,6,6,6
BB rows w straps @ 205 lbs-10,10
Db side delt raises @ 12 lbs-17,17
Db rear delt raises @ 12 lbs-12,12
Dec 15, 2021
Pin sqt w/ pins @ 14 rack position @ 405 lbs-1 PR, @ 365 lbs-2,2
Beltless snatch grip deads w straps @ 355 lbs-5,5
37 lb db single leg step ups to 14" box-11,10 (per leg)
Calf raise 37 lb dbs-14,14
Dec 16, 2021
Bench w blk bands @ 225 lbs-3,3,3,3,3,3,3,3,6
Seated bbell Press @ 115 lbs-5,8
Pullups-5,5
Dips w/ 35 lbs- 14,14
EZ bar curls @ 81 lbs-7,7
Dec 20 2021
Box squats w blk bands@ 2750 lbs-3,3,3,3,3,3,3,3
Deads w/ straps @ 455 lbs-5 PR Exhausted
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01-17-2022, 02:31 PM
#1325
Dec 22, 2021
Shirted bench @ 455 lbs-1 PR; @ 385 lbs-3,3
Db incline press @ 62 lbs-8,10
Db rows @ 62 lbs-11,11
Side delt db raises @ 12 lbs-18,18
rear delt db raises @ 12 lbs-13,13
Dec 26, 2021
Sumo deads w/ straps @495 Lbs-0 Fail; @ 475 lbs-1; @ 425-2,2
Beltless sqt @ 275 lbs-10 tiring
reverse lunges-10,10
bbell calf raises @ 95-18.20
Dec 29, 2021
Bench @ 295 lbs-8,6,5 Rest/pause
Press @ 165-6,6
Chins-8,8
Dips w/ 45 lbs-10,10
db hammer curls @ 22 lbs-20,15
Dec 31, 2021
Beltless sqts @ 315-10,7,5 Rest/pause
Back ext-20,20
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01-17-2022, 02:37 PM
#1326
New Programming- Bench every day (or most days anyway). My workouts have gotten really long- often 1.5-2 hours in duration, usually 3-4 times per week. I want to see if I can increase the number of workouts per week to around 6 and decrease the volume per session. I'm thinking 2 bench sets per session, with dup style changes to the bench reps/set. I'll probably keep my doubles and singles only when I'm wearing my bench shirt so I get some equipped practice. After bench each session, I will pick a single additional exercise and do 2 sets AMRAP. I'll do the first set heavier and the second as a backoff set. I will try to get a squat and some type of pull done once a week, largely just so I don't see big regression on squats/deads. I've never done his much bench before so if I start to get some pec pain or elbow tendonitis then I will back off this plan.
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01-21-2022, 10:37 AM
#1327
Jan 4, 2022 Bodywt 244 lbs
Bench @ 225 lbs-10,10
Press @ 185 lbs-6 rpe 9.0; @135 lbs-17
Jan 5
Bench @ 265 lbs-6,6
Sqts @ 410 lbs-7 wrapless PR; @ 335 lbs-7 Tired
Jan 6
Bench @ 295 lbs- 4,4
EZ bar curls @ 91 lbs-9; @ 71 lbs- 16
Jan 7
Shirted single ply bench @ 385 lbs-2,2
Rack pull @ 600 lbs-1 PR; @ 500 w/ straps-5 PR
Jan 8
Shirted single ply bench @ 425 lbs-1 rpe 9.0
Dips w/ 55 lbs-17; w/ 10 lbs-40
Last edited by bustermonkey2; 01-21-2022 at 10:42 AM.
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01-21-2022, 10:41 AM
#1328
Jan 10, 2022
Bench @ 235 lbs-10,10
Neutral grip chins-11,9
Jan 11
Bench @ 275 lbs-6,6
Sqts @ 460 lbs-3 rpe 9.25; @ 365 lbs-8 Exhausted
Jan 12
Bench @ 305 lbs- 4,4
Press @ 195 lbs-6; @ 145 lbs-17
Jan 13
Shirted single ply bench @ 405 lbs-2,2
Ez curls @ 96 lbs-8; @ 81 lbs-15
Jan 14
Shirted single ply bench @ 445 lbs-1
Rack pull @ 600 lbs-0,0 w/ straps-0 Fail. I was doing this about an inch lower than last week but still should have been fine. I don't feel sick, unrecovered etc. Maybe just one of those off days.
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01-31-2022, 12:17 PM
#1329
Jan 18, 2022
Bench @ 240 lbs-10,10
Kettlebell swings @ 38 lbs-15,15
Jan 19
Bench @ 280 lbs-6,6
Pin Sqts @ 410 lbs-2 PR; @ 365 lbs-6 PR
Jan 20
Bench @ 315 lbs- 4,4
Incline bench @ 225 lbs-2; @ 185 lbs-10
Jan 21
Shirted single ply bench @ 415 lbs-2,2
Beltless deficit deads @ 405-3 PR rpe 9.0
Jan 22
Shirted single ply bench @ 455 lbs-1
Dips @ 70 lbs-12; @ 35- 31
Jan 24, 2022
Bench @ 245 lbs-10,10
Regular grip chins-10,10
Jan 25
Bench @ 295 lbs-6,6
Skipped other exercise due to time
Jan 28
Bench @ 325 lbs- 4,4
Squats, suited in new super centurion suit@ 225 lbs- no depth; @ 315-3- still way too high; @ 405-3 still high
Squats, unsuited- @ 405 lbs-3- tired from suit work
Jan 29
Shirted single ply bench @ 430 lbs-2 PR,2
Press @ 205 lbs-3; @ 185 lbs-6
Jan 30
Shirted single ply bench @ 460 lbs-1 PR
Suited deads @ 500-1 straps up w/ belt; -1 straps down w/belt; 1 straps down no belt. I continue to struggle getting into a decent starting position with the suit. I'm not sure I really get much out of the deadlift suit as I lift conventionally and the suit gets in the way of effective training. I think I'm just going to lift sans deadlift suit in my next competition even if I compete single ply.
Last edited by bustermonkey2; 02-08-2022 at 05:38 PM.
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02-08-2022, 05:36 PM
#1330
I tweaked my back doing the suited deads. I really struggle to get into position with the suit. I think I'm going to only do raw deads for a while. I'm not sure the suit is helping much anyway on deadlifts.
Feb 1, 2022
Bench @ 255 lbs-10,10
EZ bar extensions @ 101 lbs-12,12
Feb 2
Bench @ 305 lbs-6,6
EZ curls @ 106 lbs-7; @ 86-14
Feb 3
Bench @ 335 lbs- 4,4
Beltless Squats(went light as back still sore from the suited dead tweak) @ 135 lbs-5; @ 225-10- back felt ok
Feb 4
Shirted single ply bench @ 435 lbs-2 PR,2
Dips w/ 90 lbs-10; @ 45-25
I had to do some painting in my house on the 5th and 6th which made my shoulders sore so I took a couple of days off.
Feb 8
Shirted single ply bench @ 465 lbs-1 PR
chins-neutral grip-13, 9
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