8/14 BW: 303
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
295x1
335x4x2 - 15, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
180x1
200x4 - 24 minute split
200x3x4 - 5, 7, 7, 7 minute splits
BBRows
135x3
225x2
295x4x4 - 8, 1.5, 1.5, 1.5 minute splits
8/17 BW: 301
SQ:
BWx5
45x5
135x5
185x3
225x2
265x1
305x1
340x1
375x4x3 - 17, 4, 5 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
255x1
285x1
315x4x4 - 25, 7, 6, 7 minute splits
DL:
135x3
225x2
315x1
405x1
460x4 - 9 minute split
B PR!
Thought DL was a PR, but apparently I pulled 470x4 back in March. Oh well.
8/20 BW: 303
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
455x2 - 23 minute split
425x2 - 7 minute split
395x2x2 - 5, 4 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
255x1
280x1
305x2x3 - 16, 3, 3 minute splits
DL:
135x5
225x3
315x1
405 x1
475x2x3 - 14, 2, 2 minute splits
8/22 BW: 303
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x2x2 - 18, 4 minute splits
OHP:
45x5x2
75x5
95x3
115x2
135x1
155x1
185x1
205x1
225x1x2 - 30, 7 minute splits
Lat pull downs:
55x5
85x8
140x8
160x8
Toasted bro. Worked an 11 hr down day yesterday. Fucking drained.
8/24 BW: 304
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x2x3 - 24, 5, 6 minute splits
BP:
45x10
95x5x2
135x3
185x2
225x1
260x1
295x1
330x2x3 - 38, 4, 6 minute splits
315x2 - 5 minute split
DL:
135x3
225x2
315x1
415x1
495x2 - F, F minute split
Third set of B, second rep came to a stop about 4” off the chest. Ground it out. Decided to take some weight off for fourth set. Nobody in here for a spot.
Got DLs about 2” off ground. Still recovering from down day? Possibly from sleep deficit? ???
Next day edit: DL fail is still baffling me. I mean FFS, I just pulled 475x2x3 on Monday and now I can barely break 495 off the floor. WTF?
8/28 BW: 304
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x3 - 20 minute split
385x3x2 - 5, 6 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x1
295x3 - 23 minute split
275x3x2 - 3, 3 minute splits
BBCurlz:
45x5
65x3
85x8x3
DB Preacher Curlz:
15x10x3
8/30 BW: 304
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
355x1
385x3 - 25 minute split
365x3x2 - 3, 3 minute splits
B:
45x10
95x5x2
135x3
185x2
225x1
255x1
275x3x3 - 18, 3, 3 minute splits
Testing 1RMs next week. Shooting for 485 SQ, 365 B, 520 DL, 235 OHP.
9/3 BW: 304
OHP:
45x5x2
75x5
95x3
115x2
135x1
160x1
185x1
205x1
235x1 - 36 minute split
DL:
135x3
225x2
315x2
405x1
455x1
515x1 - 30 minute split
OHP rep PR!
DL rep PR! Used deadlift bar for first time today. Lifting in a USPA meet in December, and they specify a DL bar. Thought I might as well try it out. 515 went up easily. Probably good for another 20 or 30 lbs on that bar.
9/6 BW: 304
SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x1
405x1
445x1
485x1 - 38 minute split
BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
305x1
335x1
365x1 - 34 minute split
B PR!
My next program: Montana Method by J Hanley
W1D1
SQ: 6x5@70% til @9 or set 6; 2 min rest/set
B: 7x5@70% til@9 or set 7; 2minute rest/set
W1D2
OHP: 1@9, then 7 min density block @80% of 1@9
HIIT or LISS
W1D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@82%; 1@90%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@92%
CGBP: 2-3x8@65% of B e1RM
DL: 1@90%; 5x4@75%
W1D5
SQ: 5x3@80%
B: (3@80% TNG, rest 30-45 secs; 1@80% comp pause rest 2-4 mins) x 4 rounds
SGDL: 4x5@55% conv e1RM
W2D1
SQ: 3x4@75%; 4x3@75%
B: 3x4@75%; 4x3@75%
Chins or DBRows 7 min
W2D2
OHP: 10 min density block w/ last weeks weight
HIIT/LISS
W2D3
SQ: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@92-93%
B: 3@60%; 2@70%; 2x1@77.5%; 1@85%; 1@90%; 1@95%
CGBP: 2-3x8@65% B e1RM
DL: 1@92%; 5x4@80%
W2D5
SQ: 3x3@82%; 3x2@82%
B: 4x3@82%; 2x2@82%
SGDL: 4x5@60% conv e1RM
Going to run this for a while. Signed up for a USPA meet on Dec 8, full power Masters 308 class. We’ll see how it goes.