-
09-18-2022, 11:23 PM
#1151
Monday, 19-Sep 2022
Weighout: 207.7lbs, Time: 0610 (01:05)
Avg Calories: 3000
Training calories: 3100
Non-training calories: 2900
Hydration: 4/5 (nearly clear)
HB SQ 45x10 w/2-ct pause, 135x5, 225x4, belt: 315x3, 365x1, 415x5 @8.5,8.5,9, @4min
Bench 45x10, sleeves: 135x5, 225x4, 275x3, wraps & belt: 320x5 @9,9.5,9, @3.5min
Chin-up 50x9,9,7,6, 9@BW superset w/ Press 45x10, 95x3, 115x1, 135x9,9,9,9 @90-120sec b/t
GHR 60x15,15 @2min
-
09-22-2022, 11:12 PM
#1152
Wednesday, 21-Sep 2022
Weighout: 209.4lbs, Time: 0610 (01:05)
Avg Calories: 3000
Training: 3100
Non-Training: 2900
Hydration: 3/5
HB Squat (strong sleeves) 45x10, 135x5, 225x3, belt: 315x3, 375x1, 420x5 @8.5,8.5,9.5 @60-sec *superset w/
Dead stop Press (no sleeves or wraps) 45x10, 95x5, 115x3, 135x1, 155x1, belt: 180x4 @8,8,8.5,9,9,9.5 @2-3min
Dips 120x8,9,9,10 superset w/
DOHHG Deadlift 315x1, 405x1, belt: 495x1, 530x5 @9
Pendlay Row 240x10,10,10 @1.5-2min
Notes: ate buffet last night. Woke up every hour. Shit my guts out at 930pm and twice more, before training this morning.
Friday, 23-Sep 2022
Weighout: 209.9lbs, Time: 0545 (01:05)
Avg Calories: 3000
Training calories: 3100
Non-training calories: 2900
Hydration: 4/5 (nearly clear)
HB SQ 45x10 w/2-ct pause, 135x5, 225x4, belt: 315x2, 380x1, 425x5 @8.5,9,9.5 @4min
Paused Bench 45x10, sleeves: 135x5, 225x4, 275x3, wraps & belt: 315x1, 335x1@8.5, touch&go: 325x5 @9,9.5,9.5 @3.5-4min
Chin-up 50x9,9,8,8 @BW superset w/ Press 45x10, 95x3, 115x1, 135x10,10,10,10 @90-120sec b/t
GHR 70x12,12 @2min
https://youtu.be/XUlKQxHySoQ
Last edited by SClark08; 09-23-2022 at 09:35 AM.
-
09-24-2022, 02:37 AM
#1153
Saturday, 24-Sep 2022
Time: 1000 (00;38)
15* Lying side raise 25x7+3, no rest/drop to 20x7+3, no rest/drop to 15 (Myo reps): 5,5,4,3, repeat for other side. Note: controlled eccentrics (1-2sec each)
30* Prone Rear lateral (Myo): 25x20; 5+5+5+5+5
45* Incline DB Curl (Myo): 25x20; 5+4+3+3
45* Incline Rolling DB TE 45x12,12,14 @2min
60* Prone “Spider” Curl” 45x12,10,8 @2min
Last edited by SClark08; 09-24-2022 at 05:19 AM.
-
09-26-2022, 12:13 AM
#1154
Monday, 26-Sep 2022
Weighout: 208.5lbs, Time: 0615 (01:17)
Avg Calories: 3160
Training: 3200
Non-Training: 3100
Hydration: 3/5
HB Squat (strong sleeves) 45x10, 135x5, 225x4, belt: 315x1, 385x1, 430x5 @9,9,8.5 @60-sec *superset w/
Dead stop Press (no sleeves or wraps) 45x10, 95x5, 115x3, 135x1, 165x1, belt: 185x1, 195x1, 205x1, 215x1, 225x1@9.5, 230xMiss*, 205x1,1,1,1,1,1,1 (10reps @90%+) @2-3min
Dips 130x10,10,8, 117.5x8, superset w/
DOHHG Deadlift 315x1, 405x1, belt: 495x1, 535x5
Pendlay Row 245x10,8, 235x9 @1.5-2min
Notes: I was wise awake until 00:30/01:00; a bit sluggish today. I may have missed the top press single purely due to the exhaling after taking it out of the rack; perhaps, had I maintained my breath/brace, it would have locked out (I had it above forehead level and 225 moved at a RPE9.5). Assistance work is now being performed as a double progression in the x8-10 range.
Define: “Double Progression”; if first set is at top of range (e.g., x10), repeat weight for second set. If first set is less than top of range, reduce weight by 5% for following set. Repeat protocol for all remaining sets. It might look like 100x10, 100x9, 95x9, 90x10.
In this way, you progress each set individually, and maintain the target level of effort across all sets (as opposed to 100x10,9,8,6; tonnage = 3300 vs 3755).
Last edited by SClark08; 09-30-2022 at 01:51 AM.
-
09-28-2022, 02:41 AM
#1155
Wednesday, 28-Sep 2022
Weighout: 208lbs, Time: 0845 (01:35)
Avg Calories: 3160
Training calories: 3200
Non-training calories: 3000
Hydration: 4/5 (nearly clear)
HB SQ 45x10 w/2-ct pause, 135x5, 225x3, belt: 315x1, 365x1, 405x1, 435x4 @9,9,9.5,8.5* @4min
Paused Bench 45x10, sleeves: 135x5, 225x4, 275x3, wraps & belt: 315x1, 335x1, 345x1, touch&go: 335x4@9*, 3@9, 330x3@8.5,9.5, 325x3@8 @4min
Chin-up 50x10,10,7, 47.5x6+BWx4 superset w/ Press 95x3, 115x1, 140x10,10,10,10 @90-120sec b/t
GHR 70x10,10 @2min
Notes: I’ve noticed a tendency to slowly leave the bottom of a squat. Likely a consequence of injuring my hip, previously. On set 4, I consciously pushed for consistent acceleration off the bottom. It felt a touch better. I started pressing on a shorter bench, then switched to a standard height on set 2. By then the damage had been done—and I mis counted; I was planning on 330 for my work sets today. I dropped to triples to accumulate a comparable tonnage. Next session will reduce poundage by about 10% but increase the volume by about 70%. Squatting is approaching the end of NLP; I’ll alternate dynamic effort in for the deadlift days, and see how far that takes me.
Last edited by SClark08; 09-30-2022 at 04:05 AM.
-
09-30-2022, 04:04 AM
#1156
Friday, 30-Sep 2022
Weighout: 209.1lbs, Time: 0900 (01:35)
Avg Calories: 3160
Training: 3200
Non-Training: 3000
Hydration: 3/5
HB Squat (strong sleeves) 45x10, 135x5, 225x3, belt: 315x3, 385x2, 435x1, 455x1, 475x1, 435x5 @8.5,8.5,8.5 @90-120-sec *superset w/
Dead stop Press (no sleeves or wraps) 45x10, 95x5, 115x4, 135x3, 155x2, 175x1, 195x1, 205x1, 185x4 @7.5,8,8,8,8.5/9,9 @2min
Dips 135x10,10,10,10 superset w/
DOHHG Deadlift 315x1, 405x1, belt: 495x1, 545x1, 565x1, 585x1@9/9.5, 540x5 @9.5
Pendlay Row 250x8, 240x8,8 @1.5-2min
Session highlights: Training - Workout ?B?; Friday, 30-Sep 2022 - YouTube
Notes: 1 set of squat to 2 sets of press.
-
10-01-2022, 06:23 AM
#1157
Saturday, 1-Oct 2022
Time: 1350 (00:25)
Lying Rear Raise 10lbs 20/20, 15lbs 20/20, Myo Reps: 20lbs 20+5+5+5+3+3
Lying Side Raise 10lbs 20/20, Myo Reps: 15lbs 15+3+3+3+3+3
60* Incline DB Curl 30lbs 15,12,10,8 @2min
-
10-02-2022, 11:50 PM
#1158
Monday, 3-Oct 2022
Weighout: 208.9lbs, Time: 0605 (01:23)
Avg Calories: 3160
Training: 3200
Non-Training: 3000
Hydration: 3-3.5/5
HB Squat (strong sleeves) 45x10, 135x5, 225x3, belt: 315x2, 405x1, 435x1, 455x1, 475x1, 440x5 @9,9,9 @4min
T&G Bench Press (sleeves) 45x10, 135x5, 225x3, 275x2, 315x1, 325x1, 350x1, 335x5@9.5, 300x5 @8.5, 295x5 @7.5,8, @3min
Chin-up 55x10,8, 50x7, 45x7 @90-120sec superset w/
Press 145x10,10,9,8 @90-120sec
GHR 70x15,15 @2min
-
10-03-2022, 11:09 PM
#1159
Tuesday, 4-Oct 2022
Time: 0610 (00:22:28)
Jog w/hills 2.36mi 22min 28 sec
Notes: I won’t have an entry for a few days; looks like it’ll just be two primary training sessions and one to two GPP, this week.
-
10-05-2022, 07:17 AM
#1160
Wednesday, 5-Oct 2022
Weighout: 209.4lbs, Time: 1225 (01:12)
HB Paused Squat (no sleeves, flat shoes) 45x10, 135x5, 225x3, 315x2, belt: 365x1, 385x1, 405x1, 355x3 @7,7,7,7.5,7.5,8 @2min superset w/
Press (no sleeves) 45x10, 95x5, 115x3, 135x2, 165x1, 185x1, belt: 195x1, 205x1, 190x4 @8,9,9.5,*9,9.5,9.5 @2min
Seated cable row 80# x20, 95# x15,10 @2min
High cable fly 30# x15, 35# x12,10 @2min
Triceps Pressdown 72.5# x15, 80# x12,10 @2min
Notes: last 3 sets of press I focused on taking a large breath in at the top, contracting my glutes, and holding a firm pause on my clavicle and driving hard (while maintaining all else) through lockout. This helped lock my in/alleviated any leakage.
I slept like crap and had a bunch of nervous energy. I said goodbye to the kids for the next six months and dropped them
at school. Three hours later I discovered my flight had been pushed by 18 hours; with time to kill I decided to train today. I didn’t have any of my equipment, just some sneakers and the standard issue potato belt that commercial gyms tend to have lying in a bucket of sweat. Training off your usual diet can be pretty dicey, however, I made it work.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules