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12-04-2020, 02:36 PM
#121
Upper 1-2
Friday, December 4, 2020
BW: 91.6/201.9
Bench Press - DDP (Barbell)
108.9/240 × 10 @ 8
108.9/240 × 8 @ 8.5
102.1/225 × 9 @ 8
102.1/225 × 8 @ 9
Rx: Dynamic Double Progression - 4 x 8-10 @ 8
Bent Over Row (Barbell)
63.5/140 × 10 @ 7
65.8/145 × 10 @ 8
65.8/145 × 10 @ 9
DDP - 3 x 8-10 @ 8
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12-06-2020, 02:06 PM
#122
Lower 1-3
Sunday, December 6, 2020
BW: 92.2/203.3 - Hardly even trying to gain weight and it is moving up quickly.
Squat - Volume (Barbell)
152.5/336.2 x 4 x 8
Grow muscles, grow.
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12-07-2020, 06:30 PM
#123
Upper 1-3
Monday, December 7, 2020
BW: 92.3/203.5
Bench Press - Volume (Barbell)
108.9/240 x 4 x 8
BW Chinups
BW x 3 x 5
BW x 2 x 15
Every 0:30 for 20 rounds. Will add 5 reps total next time.
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12-09-2020, 04:41 PM
#124
Lower 2-1
Wednesday, December 9, 2020
BW: 92.5/203.9
Squat - Strength (Barbell)
170.1/375 x 3
174.6/385 x 3
181.4/400 x 3 @ 7
170.1/375 x 3 x 2
I felt good about how the bar moved today. I'm trying to keep my tempo up as that seems to benefit my form. e1RM = 216.4/477.1
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12-10-2020, 06:57 PM
#125
Upper 2-1
Thursday, December 10, 2010
BW: 92.5/203.9
Bench Press - Strength (Barbell)
120.2/265 x 3
124.7/275 x 3
131.5/290 x 3 @ 7.5 (shown)
120.2/265 x 3 x 2
e1RM = 154.4/340.4
Strict Military Press (Barbell)
49.9/110 x 14 @ 8
54.4/120 x 10 @ 8
54.4/120 x 8 @ 8
Last edited by John Helton; 12-11-2020 at 09:31 AM.
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12-12-2020, 03:05 PM
#126
Lower 2-2
Saturday, December 12, 2020
BW: 92.7/204.4
Deadlift (sumo)
202.5/446.4 x 3
210/463.0 x 3
217.5/479.5 x 3 @ 7
202.5/446.4 x 3
e1RM = 259.9/573.0
Last edited by John Helton; 12-12-2020 at 03:13 PM.
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12-13-2020, 04:50 PM
#127
Upper 2-2
Sunday, December 13, 2020
BW: 92.6/204.1 - I am counting calories again because my weight was ballooning up too fast. Holding calories to 3000/day for now.
Bench Press - Volume (Barbell)
110/242.5 x 10 @ 8
107.5/237 x 9 @ 8
102.5/226 x 10 @ 7
100/220.5 x 10 @ 8.5
More dynamic double progression for hypertrophy. This session was better than the first time, when I was having to feel out the right weights. Calculating the next workout is very simple. I will bump the first and third sets by 2.5 kg and repeat. Rx = 4 x 8-10 @ 8, bumping weight if I hit 10 @ 8. I’m really liking this format for hypertrophy. I’m using a DUP setup for bench (and squat). So this is the format one day per microcycle for bench and my accessory work.
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12-15-2020, 05:37 PM
#128
Lower 2-3
Tuesday, December 15, 2020
BW: 92.8/204.6
Squat - Volume (Barbell)
154.2/340 x 4 x 8
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12-16-2020, 04:24 PM
#129
Upper 2-3
Wednesday, December 16, 2020
BW: 92.9/204.8
Bench Press - Volume (Barbell)
110/242.5 x 4 x 10
2:30 rest. This was never that challenging. I'm going to keep bumping the weight by about 2.5 lbs each time until the last set gets challenging.
Chin-ups
BW x 3 x 10
BW x 2 x 10
Every 0:30 for 20 rounds.
Last edited by John Helton; 12-16-2020 at 05:51 PM.
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12-19-2020, 07:30 AM
#130
Lower 3-1
Friday, December 18, 2020
BW: 93.1/205.2 - Just moved into the 105kg class
Squat (Barbell)
176.9/390 x 2
181.4/400 x 2
188.2/415 x 2 @ 7
176.9/400 x 2 x 3
I think this felt a little easier than an @7, but we will stick with that. Just inching up. e1RM = 217.5/479.6
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