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Week 14
25 March 2019:
Volume:
Squat: 45x5, 135x5, 185x5, 225x3, 275x1, 295x5x5
Press: 45x5, 65x5, 95x5, 115x1, 125x5x5
26 March 2019:
Conditioning:
HIITx20mins
Pull-ups: AMRAP in 7 mins: 33
Abz: AMRAP in 7 mins: didn't count
27 March 2019
Recovery:
Squat: 235x5x2
Bench: 185x5x3
Deadlift: 410x5
29 March 2019
Intensity:
Squat: 335x5
Press: 140x3x2
Curls
Last edited by Robert D; 03-29-2019 at 04:12 PM.
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Week 15:
01 April 2019:
Volume:
Squat: 300x5x5
Bench: 207.5x5x5
Incline Dumbells: 130x10x3
Conditioning:
HIIT: 20 mins
Pull-ups: AMRAP in 7 mins: 33
Abz: AMRAP in 7 mins
Recovery:
Squat: 240x5x2
Press:125x5x3
Dead: 415x4, I am undecided if I should reattempt next week or switch to 2 triples.
Intensity:
Squat: 340x5
Bench: 230x3x2
Last edited by Robert D; 04-24-2019 at 10:32 AM.
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Week 16:
08 April 2019:
Volume:
Squat: 305x5x5
Press: 127.5x5x5
Incline Dumbells: 130x10x3
Recovery:
Squat: 245x5x2
Bench: 190x5x3
Deadlift: 420x3x2
Curlz: 80x5x3
Intensity:
Squat: 345x5
Press: 142.5x3x2
Deficit Dead: 315x5x2
Last edited by Robert D; 04-15-2019 at 01:14 PM.
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Week 17:
15 April 2019:
Volume:
Squat: 310x5x5
Bench: 210x5x5
Dips: (+45)x10x3
Pull-Ups: BWx9+7+6
17 April 2019:
Recovery:
Squat: 280x5x2 (decided to use 90% instead of 80%)
Press: 127.5x5x3
Deadlift: 425x3x2
Curlz: 60x10x3
19 April 2019:
Intensity:
Squat: 350x3x2
Bench: 232.5x2x3
Deficit Dead: 315x5x3
Pull-up: (+25)x5x3
Last edited by Robert D; 04-19-2019 at 04:21 PM.
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Week 18:
22 April 2019
Volume:
Squat: 315x5x5
Press: 130x5x5
Incline Dumbbells: 120x10, 130x9, 140x8
Pull-Ups: BWx10x3
Recovery:
Squat: 285x5x2
Bench: 200x5x3
Deadlift: 430x3x2
Curlz: 65x5x5
Intensity:
Squat: 355X3X2
Press: 145x3x2
Deficit Deadlift: 320x5x2
Pull-up: (+27.5)x5x3
Last edited by Robert D; 04-26-2019 at 02:38 PM.
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Week 19:
29 April 2019:
Volume:
Squat: 320x5x5
Bench: 212.5x5x5
Dip: (+47.5)x10x2
Pull-ups: BWx10x3
Recovery:
Squat: 290x5x2
Press: 130x5x3
Deadlift: 435x3+2+1, (missed my second planned triple, on to doubles next week I think)
Curlz: 70x5x5
Intensity:
Squat: 360x3x2
Bench: 235x2x3
Deficit Deadlift: 325x5x3
Pull-up: (+30)x5x3
Last edited by Robert D; 05-03-2019 at 03:43 PM.
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Week 20:
08 May 2019
I missed the gym on Monday, and can't make it up on Tuesday either. So I'm going to try to program in a weird day Wednesday, and shoot for PRs on Friday anyway.
Weird Day:
Squat: 325x5x5
Press: 135x5x5
Bench: 205x5x3
Deadlift: 440x2x3
That was a dumb idea. Instead I'm just going to skip recovery squats, and do three days in a row of lifting.
Volume Day:
Squat: 325x5x5
Press: 135x5x5
Pull-Ups: BWx10x3
"Recovery Day":
Bench: 205x5x3
Deadlift: 440x2 ( bar was glued to the floor for the next set, I even tried doing 405 for a back off set or two. Couldn't budge the bar)
Curl: 80x5x5
Lesson learned this week: Do not skip workouts, and you need days in between
Intensity:
Squat: 365x2
Press: 150x2x3
I'm going to repeat this weeks Squat and deadlift workouts. My upper body lifts did not suffer from cramming my schedule, so I'll proceed as normal in that regard.
Last edited by Robert D; 05-10-2019 at 05:14 PM.
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Week 21:
13 May 2019
Volume:
Squat: 330x5, 315x5x3, 315x3 (missed some reps). My squat has been feeling heavier lately, I'm inclined to think its diet related.
Bench: 215x5, 205x5x4
Pull-ups: (+10)x10x3
Recovery:
Squat: 285x5x2
Press: 135x5x3
Deadlift: 425x3, 425x1 I am just not getting recovered on my deadlift/squat anymore. Its either not enough food, or I am just not on the right program anymore.
I am going to run out the rest of this week. Then switch to a 4 day TM template, and also try to slow gain more weight.
Curlz: 85x5x3
Last edited by Robert D; 05-15-2019 at 04:47 PM.
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Week 22:
20 May 2019
(Switching rep notation to sets x reps)
Monday:
Bench: 225x1x5
Press: 137.5x3x5, 137.5x2x4 (Need to get used pressing and benching the same day. I think I should have had this)
Tricep Extension: 150x3x10
Tuesday:
Squat: 335x1x5
Clean: 135x5x3 (I suck at cleaning)
Pendlay Row: 115x3x10
Curlz: 60x3x10
Thursday:
Press: 140x5
Bench Press: 205x5x5
Incline Dumbbells: 120x3x10
Friday:
Deadlift: 405x1x5
Squat: 305x1x5, 275x4x5
Pull-Ups: (+25)x1x10, (BW)x2x10
Curlz: 60x3x10
Last edited by Robert D; 05-24-2019 at 04:08 PM.
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Week 23:
Tuesday:
Bench Press: 227.5x1x5
Strict Press: 125x5x5
Incline Dumbbells: 130x3x10
Tricep Extension 155x3x10
Thursday:
Squat: 340x1x5
Clean: 137.5x5x3
Row: 135x3x10
Curl: 70x3x10
Friday:
Press: 142.5x1x5
Bench Press: 207.5x5x5
Incline Dumbbells: 130x3x10
Last edited by Robert D; 05-31-2019 at 03:48 PM.
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