Rockwood Athlete PL Template

[gtl]

Curious - why are squats & deadlifts programmed the day before bench & press?

Not sure. I think it's just for this block. Then switches to full body.

[gtl]

2016.11.10

Sumo Deadlift
Deadlift 155x5, 225x4, 265x3
Deadlift 295x2 @ 7.0
Deadlift 325x1 @ 7.5
Deadlift 355x1 @ 8.5
Deadlift 312X3 @ 9.0
4min rests

Pin Squat
Squat 45x5, Squat 135x5
Squat 170x5 @ 7.5
Squat 185x5 @ 8.0
Squat 205x5 @ 8.5
Squat 225x5 @ 9.0
3-5min rests

Side Planks 3x

Airdyne

String on my OpenBarbell snapped on Tues, so no bar speeds. Lower back still stiff/sore from Mon. Deadlifts felt like shit. Pin squats weren't bad...even though I'm crooked and hit on my right side about a half a second before my left. I'm not sure if 225x5 was really an @9, but I was getting tired and needed to move on. Skipped Banded Good Mornings as I don't feel like they do anything and added a set of side planks.

[manveer]

After my OpenBarbell string snapped I couldn't get the spool to spin again. Sent it back to them and they fixed it and upgraded it to the steel wire for free. Took about 2 weeks total, including shipping.

[gtl]

After my OpenBarbell string snapped I couldn't get the spool to spin again. Sent it back to them and they fixed it and upgraded it to the steel wire for free. Took about 2 weeks total, including shipping.

Thanks for the heads up. I'll probably try to fix it myself and see what happens. I wouldn't mind the new steel wire and hook though!

[gtl]

2016.11.11

Mid Range Close(r) Grip Pin Press
Bench 45x5, 95x5, 135x3
Bench 172x3 @ 6.5
Bench 192x3 @ 7.5
Bench 208x3 @ 9.0
Bench 195x3 @ 8.0
Bench 195x3 @ 8.0
Bench 195x3 @ 8.5
Bench 195x3 @ 9.0
3min rests

3ct Pause Bench
Bench 155x5 @ 8.0
Bench 165x5 @ 9.5
Bench 152x5 @ 8.5
Bench 152x5 @ 9.0
3min rests

DB Head Supported Rows 50x4x6

Facepulls 3x10

Band Pullaparts 2x12

[gtl]

2016.11.14

Squat
Squat 45x5, 135x5, 185x3
Squat 225x2 @ 6.5
Squat 255x1 @ 7.0
Squat 275x1 @ 7.5
Squat 285x1 @ 10.0 wtfffff
Squat 225x5 @ 9.5 wtfffff again
Squat 207x5 @ 8.5
4-5min rests

2ct. Paused Deadlift (Sumo)
Deadlift 225x2
Deadlift 265x2 @ 7.0
Deadlift 295x2 @ 8.0
Deadlift 315x2 @ 8.5 -- ugly AF
4min rests

Kneeling Ab Wheel x12, x12, x10

Airdyne 6sx8 EMOM

Welp, another shitty workout. OpenBarbell got shipped back to S&S to be repaired, so I was going off teh feelz. 275 felt pretty decent, so I added 10lbs and rested 4mins. That was terrible. Took 60lbs off, rested 5min, went for 5, and again, terrible. Took some more weight off and at least ended on a decent set.

Paused deads felt ok, but looked pretty shitty. I couldn't set my back with 315, so I called it there.

YouTube
YouTube

[gtl]

2016.11.15

Pause Bench
Bench 45x5, 95x5, 135x3
Bench 165x2, 185x1
Bench 205x1 @ 9.0
Bench 175x5 @ 9.0
Bench 165x5 @ 9.0
3-4min rests

Press
Press 75x4x8
1.5min rests

gonna have to change something bc this isn't working out

[gtl]

2016.11.17

Deadlift 155x5, 225x4, 275x3, 315x1@7, 355x1@8.5, 290x5, 290x5
Pause Squat 135x2, 185x2, 205x2 - right knee feeling shitty, shut it down
Side Plank 2x
Airdyne

4 wks, no progress on any lifts, regression on some

[gtl]

2016.11.18

NDTFP

Had the day off work today. Went to my old gym for a change of scenery.

SSB Squat 80x5, 135x5, 170x3, 205x3, 230x3x3 (last set @9)
Bench 45x5, 95x5, 135x3, 165x3, 185x3x3, 185x7 (last set @10)
CSR/Lever Row 45x8, 55x8, 60x8, 55x8
Lat Pulldown 140x2x12
DB Curlz 25x10, 25x8, 20x8, 20x8

Best workout I've had in awhile.

[Mahendra]

Best workout I've had in awhile.

Feels good, doesn't it?