2/8/23 - Volume Bench
Bench - 257.5 x 5 x 5
CGBP paused at 2" above chest - 210 x 7, 7, 7
Press w/3" belt - 140 x 6 x 3
Dips - BW+90 x 6, BW+45 x 12, BW x 17
BB Tricep xt - BW x 23 + 14 + 10
Good workout. Bench felt pretty decent.
2/4/23 - Intensity Bench
Bench - 267.5 x 5, 247.5 x 5 x 4
CGBP w/2" pause - 210 x 7, 7, 6
Press w/3" belt - 135 x 8 x 3
Dips - BW = (0 x 5, 45 x 12, BW x 20
Tricep Extension on BB - BW x 21 + 14 + 9
2/5/23 - Vol DL
DL w/ straps (beltless) - 370 x 3 x 8
Beltless SSB - 295 x 7 x 3
SSB Good morning w/3" belt - 210 x 10 x 2
Pullups w/straps - BW + 45 x 7, 5, 5
BB Curlz (2-3 sec tempo) - 75 x 10, 10, 10
Good workouts.
2/8/23 - Volume Bench
Bench - 257.5 x 5 x 5
CGBP paused at 2" above chest - 210 x 7, 7, 7
Press w/3" belt - 140 x 6 x 3
Dips - BW+90 x 6, BW+45 x 12, BW x 17
BB Tricep xt - BW x 23 + 14 + 10
Good workout. Bench felt pretty decent.
2/9/23 - Vol Squat
SSB squat w/belt - 340 x 6 x 5
SSB squat - paused - 295 x 8
Light Pull - Cleans w/3" belt - 185 x 3, 190 x 3, 195 x 3, 200 x 3, 3
SSB calf raises - 185 x 3 sets
3/11/23 - Volume Press
Press - beltless - 152.5 x 5 x 5
CGBP w/2" pause - 215 x 6 x 3
Dips - (BW + 90) x 7, (BW + 45) x 14, BW x 23
BB Tricep extension - BW x 29, 15, 10
Good workout - Everything moved well. I like working out on weekends - I can take my time and recover better between sets.
Hey Cole. I came up with this program myself to try to eke out a bit more progress as I age (51 YO now), but it is heavily influenced by Heavy/Light programs described in PPST. Andy Baker has a great youtube video here about it here. I like it because progress is more restrained which is better for me given my age and training level.
2/12/23 - Intensity Deadlift
DL w/belt - 435 x 5, 370 x 5 x 3
Beltless SSB squat - 300 x 6 x 3
SSB good mornings w/3" belt - 210 x 10 x 3
Rows w/3" belt and straps - 185 x 10 x 3 (did these slowly - no jerking the bar up)
BB Curlz - 75 x 3 DC sets
---Bloodbath---
2/13/23 - Recovery
Light cardio
Uphill Treadmill - 25 minutes @3.1mph @7.5 deg
Glutes, hams, and lower back was sore and tired this morning. Good to just get a little bit of very light cardio for recovery.
2/15/23 - Intensity Bench
Bench - 270 x 5, 250 x 5 x 4
CGBP w/2" pause - 215 x 6, 6, 5
Press w/3" built - 140 x 6 x 3
Dips - (BW + 90) x 6, (BW + 45) x 12, BW x 15
Barbell BW tricep xt - 3 DC sets.
Made my goal of 270 x 5, but strength was lagging in the latter half of the workout.
Would like to get 275 x 5 - that would put me at about 315 max.
2/16/23 - Intensity Squat
AM BW - 209.5
SSB w/belt - 385 x 4, 335 x 5 x 3, 295 x 10
Power Cleans w/3" belt - 185 x 3, 195 x 3, 200 x 3, 205 x 3, 210 x 3
SSB calf raises - 205 x 19 + 10 + 6
Was inevitable that I'd finally not hit my goal on an intensity day. I could tell during warmups. Everything felt heavy and my knee and hip both ached. Barely made 4 reps - but I'll take it.
Seems like 385 is about where I usually run out of progress. I'll stay the course and run this out to see how far I get.
I feel good about power cleans. Got my body weight for a triple, which was nice, though my technique sucked.