Week 5 Day 1
Squat
420x1 @ RPE 7
440x1 @ RPE 8 maybe 8.5 (E1RM 470)
395x5 @ RPE 9 (85%)
350x4x5 (75%)
Overhead Press
195x1 @ RPE 7.5
205x1 @ RPE 9 (E1RM 211)
185x4 @ RPE 9 (87%)
165x5x4 (77%)
Close Grip Incline Bench - used a steeper incline. Much harder.
155x10 @ RPE 7
160x10 @ RPE 8
170x10 @ RPE 10
155x10 @ RPE 8
155x10 @ RPE 9
djl236's Log
Moderator: Chebass88
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djl236
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Re: djl236's Log
Week 5 Day 2
Deadlift
490x1 @ RPE 7
505x1 @RPE 9 (E1RM 545)
460x5 @ RPE 9 maybe 9.5. Close but solid set. (84%)
410x4x5 (75%)
Better this week.
Competition Pause Bench Press
310x1 @ RPE 7.5
325x1 @ RPE 9 (shown) (E1RM 345)
300x4 @ RPE 9 (shown) (87%)
265x5x4 (77%)
Bulgarian Split Squat
25s x 10
45s x 10
60s x 10 @ RPE 7
65s x 10 @ RPE 8
70s x 10 @ RPE 9
60s x 10 @ RPE 8
60s x 10 @ RPE 9
Deadlift
490x1 @ RPE 7
505x1 @RPE 9 (E1RM 545)
460x5 @ RPE 9 maybe 9.5. Close but solid set. (84%)
410x4x5 (75%)
Better this week.
Competition Pause Bench Press
310x1 @ RPE 7.5
325x1 @ RPE 9 (shown) (E1RM 345)
300x4 @ RPE 9 (shown) (87%)
265x5x4 (77%)
Bulgarian Split Squat
25s x 10
45s x 10
60s x 10 @ RPE 7
65s x 10 @ RPE 8
70s x 10 @ RPE 9
60s x 10 @ RPE 8
60s x 10 @ RPE 9
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djl236
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Re: djl236's Log
Week 5 Day 3
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
Pullups - BW only
8 minute density block (AMRAP):
13x5
65 total
Ab Wheel - from the knees
8 minute density block (AMRAP):
10x6
1x5
65 total
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
Pullups - BW only
8 minute density block (AMRAP):
13x5
65 total
Ab Wheel - from the knees
8 minute density block (AMRAP):
10x6
1x5
65 total
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Wilhelm
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Re: djl236's Log
Were those pin squats from IG on this also?
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djl236
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Re: djl236's Log
Week 5 Day 4
Pin Squat
340x4 @ RPE 7
350x4 @ RPE 8
360x4 @ RPE 9
340x4 @ RPE 8
340x4 @ RPE 9
Pin Press - from above the forehead
175x4 @ RPE 7
180x4 @ RPE 8
190x4 @ RPE 9
180x4 @ RPE 8
180x4 @ RPE 8.5
180x4 @ RPE 9
Touch and Go Bench Press
225x10 @ RPE 7
235x10 @ RPE 8
250x10 @ RPE 9
235x10 @ RPE 9
Pin Squat
340x4 @ RPE 7
350x4 @ RPE 8
360x4 @ RPE 9
340x4 @ RPE 8
340x4 @ RPE 9
Pin Press - from above the forehead
175x4 @ RPE 7
180x4 @ RPE 8
190x4 @ RPE 9
180x4 @ RPE 8
180x4 @ RPE 8.5
180x4 @ RPE 9
Touch and Go Bench Press
225x10 @ RPE 7
235x10 @ RPE 8
250x10 @ RPE 9
235x10 @ RPE 9
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djl236
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Re: djl236's Log
Week 5 Day 5
Beltless 2ct Paused Deadlift
135x4
225x4
315x4
365x4
385x4
395x4 @ RPE 7
405x4 @ RPE 8
415x4 @ RPE 9
405x4 @ RPE 9
Beltless Press
145x8 @ RPE 7
155x8 @ RPE 8
165x8 @ RPE 9
150x8 @ RPE 8
150x8 @ RPE 8
150x8 @ RPE 9
Leg Press
405x10 @ RPE 7
415x10 @ RPE 8
425x10 @ RPE 9
405x10 @ RPE 9
Beltless 2ct Paused Deadlift
135x4
225x4
315x4
365x4
385x4
395x4 @ RPE 7
405x4 @ RPE 8
415x4 @ RPE 9
405x4 @ RPE 9
Beltless Press
145x8 @ RPE 7
155x8 @ RPE 8
165x8 @ RPE 9
150x8 @ RPE 8
150x8 @ RPE 8
150x8 @ RPE 9
Leg Press
405x10 @ RPE 7
415x10 @ RPE 8
425x10 @ RPE 9
405x10 @ RPE 9
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 6 Day 1
Squat
420x1 @ RPE 7
440x1 @ RPE 8.5 (E1RM 470)
400x5 @ RPE 9 (86%)
350x4x5 (75%)
Overhead Press
195x1 @ RPE 8 (E1RM 211)
185x4 @ RPE 9.5 (87%)
165x5x4 (77%)
Garbage.
Close Grip Incline Bench - used a steeper incline. Much harder. Keeping this on the steeper incline going forward.
150x10 @ RPE 7
160x10 @ RPE 8
170x10 @ RPE 9
160x10 @ RPE 8
160x10 @ RPE 9
Squat
420x1 @ RPE 7
440x1 @ RPE 8.5 (E1RM 470)
400x5 @ RPE 9 (86%)
350x4x5 (75%)
Overhead Press
195x1 @ RPE 8 (E1RM 211)
185x4 @ RPE 9.5 (87%)
165x5x4 (77%)
Garbage.
Close Grip Incline Bench - used a steeper incline. Much harder. Keeping this on the steeper incline going forward.
150x10 @ RPE 7
160x10 @ RPE 8
170x10 @ RPE 9
160x10 @ RPE 8
160x10 @ RPE 9
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 6 Day 2
Deadlift
495x1 @ RPE 7
510x1 @RPE 8 (E1RM 550)
460x5 @ RPE 9 (83%)
410x4x5 (75%)
Better this week.
Competition Pause Bench Press
310x1 @ RPE 7
325x1 @ RPE 8 (E1RM 350)
305x4 @ RPE 10 (87%)
270x5x4 (77%).
Solid.
Bulgarian Split Squat
25s x 10
45s x 10
60s x 10 @ RPE 7
65s x 10 @ RPE 8
70s x 10 @ RPE 9
60s x 10 @ RPE 8
60s x 10 @ RPE 9
Deadlift
495x1 @ RPE 7
510x1 @RPE 8 (E1RM 550)
460x5 @ RPE 9 (83%)
410x4x5 (75%)
Better this week.
Competition Pause Bench Press
310x1 @ RPE 7
325x1 @ RPE 8 (E1RM 350)
305x4 @ RPE 10 (87%)
270x5x4 (77%).
Solid.
Bulgarian Split Squat
25s x 10
45s x 10
60s x 10 @ RPE 7
65s x 10 @ RPE 8
70s x 10 @ RPE 9
60s x 10 @ RPE 8
60s x 10 @ RPE 9
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djl236
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- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 6 Day 3
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
Pullups - BW only
8 minute density block (AMRAP):
6x10
60 total
Ab Wheel - from the knees
8 minute density block (AMRAP):
6x10
60 total
BB Curls - 4x12-15 @ 8
80x4x12
Pushdowns - 4x12-15 @ 8
50x4x15
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
Pullups - BW only
8 minute density block (AMRAP):
6x10
60 total
Ab Wheel - from the knees
8 minute density block (AMRAP):
6x10
60 total
BB Curls - 4x12-15 @ 8
80x4x12
Pushdowns - 4x12-15 @ 8
50x4x15
Last edited by djl236 on Thu Jan 24, 2019 6:54 pm, edited 1 time in total.
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 6 Day 4
Beltless Pin Squat
345x4 @ RPE 7
355x4 @ RPE 8
365x4 @ RPE 9
350x4 @ RPE 8
350x4 @ RPE 9
Felt good.
Pin Press - Beltless. From above the forehead
195x1 @ RPE 6
205x1 @ RPE 8
170x6 @ RPE 8
175x6 @ RPE 9
Touch and Go Bench Press
230x10 @ RPE 7
240x10 @ RPE 8
250x10 @ RPE 9
235x10 @ RPE 9
Beltless Pin Squat
345x4 @ RPE 7
355x4 @ RPE 8
365x4 @ RPE 9
350x4 @ RPE 8
350x4 @ RPE 9
Felt good.
Pin Press - Beltless. From above the forehead
195x1 @ RPE 6
205x1 @ RPE 8
170x6 @ RPE 8
175x6 @ RPE 9
Touch and Go Bench Press
230x10 @ RPE 7
240x10 @ RPE 8
250x10 @ RPE 9
235x10 @ RPE 9
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djl236
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- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 6 Day 5
Last day of high volume finally. BB Medicine is beating me up with a bit. I really don't think their templates are good for an advanced lifter not on drugs (at least not for me). Well see how the peak goes. Just my opinion. Low stress week next week then the peak starts.
Beltless 2ct Paused Deadlift
390x4 @ RPE 7
405x4 @ RPE 8
420x4 @ RPE 9
405x4 @ RPE 8
405x4 @ RPE 9
Beltless Press - took @JAMs cue advice to improve my form and reduce layback. It worked. They were much harder but that just means room to improve and get stronger.
185x1 @ RPE 8.5
155x6 @ RPE 8
160x6 @ RPE 9
Leg Press
405x10 @ RPE 7
420x10 @ RPE 8
430x10 @ RPE 9
405x10 @ RPE 9
Last day of high volume finally. BB Medicine is beating me up with a bit. I really don't think their templates are good for an advanced lifter not on drugs (at least not for me). Well see how the peak goes. Just my opinion. Low stress week next week then the peak starts.
Beltless 2ct Paused Deadlift
390x4 @ RPE 7
405x4 @ RPE 8
420x4 @ RPE 9
405x4 @ RPE 8
405x4 @ RPE 9
Beltless Press - took @JAMs cue advice to improve my form and reduce layback. It worked. They were much harder but that just means room to improve and get stronger.
185x1 @ RPE 8.5
155x6 @ RPE 8
160x6 @ RPE 9
Leg Press
405x10 @ RPE 7
420x10 @ RPE 8
430x10 @ RPE 9
405x10 @ RPE 9
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 7 Day 1
Low stress week.
Still not digging this program but I'm gonna finish it.
Squat
420x1 @ RPE 7
440x1 @ RPE 8.5 (E1RM 470)
350x8 @ RPE 8.5/9 (75%)
Squats felt awful today. Felt like I couldn't execute my form properly. Garbage. I also suck at 8s on the squat.
Overhead Press - used my new form/technique to avoid layback. It makes this lift so much harder so my numbers are down until my shoulders get stronger.
185x1 @ RPE 7/7.5
195x1 @ RPE 10 (E1RM 197)
155x8 @ RPE 9.5 (79%) - messed up on the weight used. Was supposed to use 75-77%.
Feet Up Bench Press
230x8 @ RPE 7
240x8 @ RPE 8
250x8 @ RPE 9
Low stress week.
Still not digging this program but I'm gonna finish it.
Squat
420x1 @ RPE 7
440x1 @ RPE 8.5 (E1RM 470)
350x8 @ RPE 8.5/9 (75%)
Squats felt awful today. Felt like I couldn't execute my form properly. Garbage. I also suck at 8s on the squat.
Overhead Press - used my new form/technique to avoid layback. It makes this lift so much harder so my numbers are down until my shoulders get stronger.
185x1 @ RPE 7/7.5
195x1 @ RPE 10 (E1RM 197)
155x8 @ RPE 9.5 (79%) - messed up on the weight used. Was supposed to use 75-77%.
Feet Up Bench Press
230x8 @ RPE 7
240x8 @ RPE 8
250x8 @ RPE 9
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 7 Day 2
Deadlift
495x1 @ RPE 8
510x1 @ RPE 9 (E1RM 535)
410x8 @ RPE 9. (77%)
Weak. Grip issues on the singles.
Competition Pause Bench Press
315x1 @ RPE 7/7.5
325x1 @ RPE 8 (E1RM 351)
270x8 @ RPE 10 (77%)
Solid.
5-3-0 Tempo Squat - Fuck these. Awful. Hard and i think stupid.
45x8
135x8
165x8 @ RPE 7
185x8 @ RPE 8
205x8 @ RPE 9
Tired. Bagged it there. Probably never doing these again. Stupid lift.
Deadlift
495x1 @ RPE 8
510x1 @ RPE 9 (E1RM 535)
410x8 @ RPE 9. (77%)
Weak. Grip issues on the singles.
Competition Pause Bench Press
315x1 @ RPE 7/7.5
325x1 @ RPE 8 (E1RM 351)
270x8 @ RPE 10 (77%)
Solid.
5-3-0 Tempo Squat - Fuck these. Awful. Hard and i think stupid.
45x8
135x8
165x8 @ RPE 7
185x8 @ RPE 8
205x8 @ RPE 9
Tired. Bagged it there. Probably never doing these again. Stupid lift.
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djl236
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- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 7 Day 3
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
BB Rows
275x4x12 @ RPE 8/8.5
Pullups - BW only
4x10
BB Curls - 4x12-15 @ 8
80x4x12
Pushdowns - 4x12-15 @ 8
50x4x15
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 6.60 Miles.
BB Rows
275x4x12 @ RPE 8/8.5
Pullups - BW only
4x10
BB Curls - 4x12-15 @ 8
80x4x12
Pushdowns - 4x12-15 @ 8
50x4x15
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 7 Day 4
Beltless Squat - switched 5-3-0 Tempo Squat for this. I think tempo squats are good for rehab. Other than that fuck them.
385x1 @ RPE 8
320x6 @ RPE 8
330x6 @ RPE 8.5/9
Beltless Press
185x1 @ RPE 8
175x4 @ RPE 9
165x4 @ RPE 8
165x4 @ RPE 8
165x4 @ RPE 9
Feet Up Bench Press
225x8 @ RPE 7
235x8 @ RPE 8
245x8 @ RPE 9
Starting next week for the remaining 5 weeks, switching this program to 3 days lifting from 4. Recovery needs it and so does my free time.
Beltless Squat - switched 5-3-0 Tempo Squat for this. I think tempo squats are good for rehab. Other than that fuck them.
385x1 @ RPE 8
320x6 @ RPE 8
330x6 @ RPE 8.5/9
Beltless Press
185x1 @ RPE 8
175x4 @ RPE 9
165x4 @ RPE 8
165x4 @ RPE 8
165x4 @ RPE 9
Feet Up Bench Press
225x8 @ RPE 7
235x8 @ RPE 8
245x8 @ RPE 9
Starting next week for the remaining 5 weeks, switching this program to 3 days lifting from 4. Recovery needs it and so does my free time.
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 7 Day 5
RDLs
415x1 @ RPE 8
345x6 @ RPE 8
355x6 @ RPE 9
2ct Pause Beltless Overhead Press
185x1 @ RPE 9
160x4 @ RPE 8.5/9
150x3x4 @ RPEs 8, 8, 9
Pullups - BW only
4x10
RDLs
415x1 @ RPE 8
345x6 @ RPE 8
355x6 @ RPE 9
2ct Pause Beltless Overhead Press
185x1 @ RPE 9
160x4 @ RPE 8.5/9
150x3x4 @ RPEs 8, 8, 9
Pullups - BW only
4x10
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 8 Day 1
Squat
420x1 @ RPE 7.5
430x1 @ RPE 8.5 (E1RM 460)
400x4 @ RPE 9 (87%)
370x3x4 (80%)
Overhead Press
195x1 @ RPE 8.5/9 (E1RM 205) - unwanted/too much layback. Trying not to layback. Shoulders are weak.
175x4 @ RPE 9.5 (85%)
165x3x4 (80%)
Garbage. These are just weak.
2ct Pause Close Grip Incline Bench
140x8 @ RPE 6
150x8 @ RPE 7
160x8 @ RPE 8
160x8 @ RPE 8
160x8 @ RPE 8
Already thinking about what I want to do next for programming. Hate this program.
Squat
420x1 @ RPE 7.5
430x1 @ RPE 8.5 (E1RM 460)
400x4 @ RPE 9 (87%)
370x3x4 (80%)
Overhead Press
195x1 @ RPE 8.5/9 (E1RM 205) - unwanted/too much layback. Trying not to layback. Shoulders are weak.
175x4 @ RPE 9.5 (85%)
165x3x4 (80%)
Garbage. These are just weak.
2ct Pause Close Grip Incline Bench
140x8 @ RPE 6
150x8 @ RPE 7
160x8 @ RPE 8
160x8 @ RPE 8
160x8 @ RPE 8
Already thinking about what I want to do next for programming. Hate this program.
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 8 Day 2
Deadlift
495x1 @ RPE 8 (shown) (E1RM 533)
460x4 @ RPE 9 (87%)
425x3x4 (80%)
Grip was better this week. Strength was the same.
Competition Pause Bench Press
315x1 @ RPE 7
330x1 @ RPE 8.5/9 (E1RM 345)
300x4 @ RPE 9 (87%)
275x3x4 (80%)
Barbell Rows
275x4x12 @ RPE 8
Deadlift
495x1 @ RPE 8 (shown) (E1RM 533)
460x4 @ RPE 9 (87%)
425x3x4 (80%)
Grip was better this week. Strength was the same.
Competition Pause Bench Press
315x1 @ RPE 7
330x1 @ RPE 8.5/9 (E1RM 345)
300x4 @ RPE 9 (87%)
275x3x4 (80%)
Barbell Rows
275x4x12 @ RPE 8
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 8 Day 3
Pin Squat
385x1 @ RPE 7.5
395x1 @ RPE 8
370x4 @ RPE 9
340x3x4
Solid.
Pin Press - just above the forehead
185x1 @ RPE 8
175x4 @ RPE 9
160x3x4
Solid. No layback.
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6.
6.75 miles.
Really good session.
Pin Squat
385x1 @ RPE 7.5
395x1 @ RPE 8
370x4 @ RPE 9
340x3x4
Solid.
Pin Press - just above the forehead
185x1 @ RPE 8
175x4 @ RPE 9
160x3x4
Solid. No layback.
Schwinn AirDyne
30 minutes steady state cardio @ RPE 6.
6.75 miles.
Really good session.
Last edited by djl236 on Mon Feb 11, 2019 4:52 pm, edited 1 time in total.
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 8 Day 4
Beltless 2ct Paused Deadlift
435x1 @ RPE 7
450x1 @ RPE 8
420x4 @ RPE 9
385x4 @ RPE 8
385x4 @ RPE 8
385x4 @ RPE 9
2ct Pause Beltless Press
170x1 @ RPE 7
175x1 @ RPE 8
170x3 @ RPE 9
160x3 @ RPE 8
160x3 @ RPE 9
T+G Bench
225x8 @ RPE 6
235x8 @ RPE 7
245x8 @ RPE 8
245x8 @ RPE 8
245x8 @ RPE 8
Beltless 2ct Paused Deadlift
435x1 @ RPE 7
450x1 @ RPE 8
420x4 @ RPE 9
385x4 @ RPE 8
385x4 @ RPE 8
385x4 @ RPE 9
2ct Pause Beltless Press
170x1 @ RPE 7
175x1 @ RPE 8
170x3 @ RPE 9
160x3 @ RPE 8
160x3 @ RPE 9
T+G Bench
225x8 @ RPE 6
235x8 @ RPE 7
245x8 @ RPE 8
245x8 @ RPE 8
245x8 @ RPE 8