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01-19-2024, 07:21 PM
#261
01-15
Squat
352x5x3
Press
174x3
178x3
183x3
Pin Press
176x4
Deadlift
445x4
445x1
Barbell Curl
88x8x3
Bodyweight: 200.8
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01-17
Front Squat
265x3x3
Bench Press
253x5x3
Weighted Chin-up
66x5
Back Extension
123x10
Bodyweight: 201.9
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01-19
Squat
365x5x3
Press
174x5x3
Power Clean
207x2x4
Barbell Curl
90x8x3
LTE
88x10
105x8
Bodyweight: 201.7
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01-27-2024, 09:02 AM
#262
01-22
Squat
380x5x3
Bench Press
265x1
Lat Pulldown
135x10x3
Back Extension
5x10
Bodyweight: 202.2
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01-24
Front Squat
277x3x3
Press
172x5x3
Deadlift
450x5
Barbell Curl
80x10
Bodyweight: 202.0
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01-26
Squat
392x5
Bench Press
242x5
Lat Pulldown
138x10x3
LTE
88x10x2
Back Extension
110x10
Bodyweight: 201.3
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Aaaaaaand my right pec cramped again... This time I blame it on my old mattress. My back/right shoulder was probably a little off during what was supposed to be the first of three ascending triples. Nothing serious, but it still bothered me during Wednesday's workout. By Friday I was able to do 5's up to 242 without much discomfort, but decided not to push it. I believe when the next bench-priority week comes I'll be able to train as normal again.
About some of the ancillary work: I'm normally do 5 ascending sets of 10 and write down the load of the last set.
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02-03-2024, 09:59 AM
#263
01-29
Squat
392x5x3
Press
176x3
180x3
185x3
Pin Press
176x5
Power Clean
209x2x4
Bodyweight: 200.8
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01-31
Front Squat
287x3x3
Bench Press
247x5
250x3
220x6
Lat Pulldown
150x10
Back Extension
3x10
Bodyweight: -
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02-02
Squat
395x5
Press
176x5x3
Deadlift
454x3
454x2
Barbell Curl
80x10
Bodyweight: -
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I won't count it as such, but 392x5x3 is sort of a sleeveless-volume-squat-PR. Right pec and back are almost 100%, noticed that my shoulders are uneven when I do curls, it may have something to do with it.
Fatigue was setting in by the end of the week and I couldn't finish my deadlift set. Next time I'll come back with a vengeance. Also, my scale ran out of battery and I didn't record my bodyweight on days 2 and 3, but it's probably fluctuating around 200-201.
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02-09-2024, 05:18 PM
#264
02-05
Squat
400x3x3
Bench Press
238x5
250x1
Chin-up
3x5
Dumbbell Press
50x5x3
Bodyweight: 202.8
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02-07
Overhead Squat
135x3x5
Press
145x5
150x5
152x5
Power Clean
211x2x4
Barbell Curl
80x6x3
Bodyweight: 202.4
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02-09
Squat
405x3
Dips
5x5
Chin-up
5x5
Lat Pulldown
150x10
143x10
138x10
Back Extension
22x10x5
Bodyweight: 201.7
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I'm sorting out my back/pec issues...
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02-16-2024, 05:40 PM
#265
02-12
Squat
350x5x3
Press
176x3
183x3
187x3
Pin Press
180x5
Deadlift
456x3
456x2
Barbell Curl
80x8x3
Bodyweight: 201.5
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02-14
Front Squat
295x3x3
Bench Press
5's up to 220x5
Dips
5x6
Chin-up
5x6
Back Extension
44x10x3
Bodyweight: 202.4
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02-16
Press
178x4, 4, 4, 3
Power Clean
214x2x4
Squat
370x5
Barbell Curl
84x8x3
Bodyweight: 202.2
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Interesting week this one. Right pec doesn't bother anymore, but the knot on my upper back is still there, showing signs of improvement though.
Weighed a new bodyweight record of 204 lb on Thursday, body composition is still good (probably around the 15% mark, I had it tested back in November and measured at about 14% weighing around 198 lb).
I've been thinking about my programming, I'm still using the Phase III LP "split" as a template, but I may have to make some additional changes soon. I'm trying not to rely on any fixed structure and wave loads and volume based on what has worked in the past, focusing on making the most out of each set and recover well. I think I'll try one more deadlift set of five before reintroducing haltings and block pulls, this time not during a heat wave I hope.
Last edited by ReconquistaBarbell; 02-23-2024 at 06:24 PM.
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02-23-2024, 06:22 PM
#266
02-19
Bench Press
5's up to 230
Weighted Dips
1x5
22x5
33x5
44x5
55x4+1
Chin-up
4x8, 8, 7, 7
Squat
370x5x3
Back Extension
57x10x3
Bodyweight: 202.8
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02-21
Strict Press
154x5x3
Deadlift
470x1
458x4+1
Overhead Squat
140x3x5
Barbell Curl
88x8x3
Bodyweight: 202.2
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02-23
Bench Press
5's up to 233
Dips
5x7
Weighted Chin-up
1x5
22x5
33x5
44x5
55x5
Squat
383x5
Back Extension
66x10x3
Bodyweight: 202.8
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I'm feeling confident doing the bench press again, back feels almost 100%. I had to rest-pause the fifth rep of the heavy deadlift set, not ideal but I'm actually satisfied with my performance. I'll include block pulls and haltings on the rotation from now on and it should be just fine.
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03-03-2024, 06:59 AM
#267
02-26
Press
180x3
185x3
190x3
Pin Press
185x5
Power Clean
216x2x4
Squat
383x3x3
Barbell Curl
90x8
Bodyweight: 203.5
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02-28
Bench Press
5's up to 238x5
Dips
1x5
22x5
33x5
44x5
55x7
Chin-up
4x8, 8, 8, 7
Front Squat
300x3x3
Back Extension
70x10x3
Bodyweight: 204.4
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03-01
Press
178x3x5
Squat
395x5
Block Pull
485x1
463x5
Barbell Curl
90x8x3
Bodyweight: 202.8
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03-08-2024, 04:34 PM
#268
03-04
Bench Press
5's up to 242
Dips
5x8, 8, 8, 7, 7
Weighted Chin-up
1x5
22x5
33x5
44x5
55x5
Squat
395x5x3
Back Extension
3x10
Bodyweight: 203.5
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03-06
Strict Press
156x5x3
Power Clean
218x2x4
Overhead Squat
145x3x5
Barbell Curl
92x8x3
Bodyweight: 203.3
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03-08
Bench Press
5's up to 247
Weighted Dips
1x5
22x5
44x5
55x5
66x5
Chin-up
4x9, 9, 8, 7
Squat
405x5
Back Extension
75x10x3
Bodyweight: 203.7
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03-15-2024, 07:37 PM
#269
03-11
Press
183x3
187x3
192x3
Pin Press
190x5
Squat
350x0
Halting Deadlift
440x1
395x8
Barbell Curl
95x5
Bodyweight: 203.0
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03-13
Bench Press
5's up to 250x5
Dips
5x8
Chin-up
1x5
22x5
33x5
44x5
55x5
Front Squat
304x3x3
Back Extension
22x10x3
Bodyweight: 202.6
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03-15
Press
180x3x5
Power Clean
220x2x4
Squat
410x3
Barbell Curl
95x8, 8, 7
Bodyweight: 202.6
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This was a weird week. Started with a back tweak, now on my left side on the lat area, felt like a meatball. Couldn't squat for sh*t, but still managed my first real PR in a long time on the press. By Friday it was gone, squated just fine and did volume work on cleans with two communist iron plates for the first time!
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03-24-2024, 07:39 AM
#270
03-18
Bench Press
5's up to 255
Chin-up
4x10, 9, 8, 7
Weighted Dips
1x5
22x5
44x5
60x5
70x5
Squat
360x5x3
Back Extension
3x10
Bodyweight: 203.7
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03-20
Strict Press
158x5x3
Deadlift
485x1
463x5
Overhead Squat
135x3x5
Barbell Curl
95x8x3
Bodyweight: 202.8
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03-22
Bench Press
5's up to 250
260x3
200x8
Weighted Chin-up
1x5
22x5
33x5
48x5
60x5
Dips
4x12, 10, 8, 9
Squat
375x3
350x3x2
Back Extension
3x10
Bodyweight: 203.5
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Previous 5RM on the deadlift was 458x5 on a deadlift bar with mixed grip (holding the bar on the base of the fingers), this time around was 463x5 on a regular stiff bar (no excessive whip) and with straps (bar on the palm of the hands, so the range of motion was a little bit longer). I was beat up for the rest of the week though.
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