Road to 1200

[Jlew]

W5D4

Dead w/belt: 325x4, 340x4, 357.5x4, 340x4, 325x4

Bench: 240x4, 252.5x4, 260x3+1, 252.5x4, 240x4, 230x4, 220x4

Squat w/o belt: 205x6, 215x6, 225x6, 215x6

Notes: Totally blew RPE on pressing this week. Temps have climbed back up significantly so maybe the first lift is just draining me a little.

[Jlew]

W6D1

Squat w/belt: 315x1, 295x3, 280x3, 265x3

3ct Pause Bench: 220x3, 230x3, 242.5x3, 230x3, 220x3

2ct Pause Deadlift: 287.5x4, 302.5x4, 320x4, 305x4

Notes: Squats felt easy....turns out that’s because I was supposed to do four reps per set after my top set instead of three. Apparently I have to much on my mind. Oh well. Bench was solid. Temps dropped drastically from yesterday and doing three less reps on squat than was supposed to prolly had something to do with that. Be been playing with my pull technique after watching Alan Thralls most recent deadlift video. Brought my stance in and flared my feet more. Also focused on getting knees flush with my elbow joint then starting the pull by getting heavy in my hands and concentrating on pushing the floor away with my feet. Feels like a stronger position. I’ll keep working at it.

[Jlew]

W6D2

Pin Squat w/belt: 260x3, 272.5x3, 285x3, 270x3, 260x3

Press w/belt: 165x1, 155x4,145x4, 140x4, 135x4 - no belt after top single

Rows: 150x6,160x6, 170x6, 160x6, 150x6, 145x6

Notes: Getting a little tired of the variations with squats. Not sure they are helping at all over and above just manipulating volume/intensity of the comp. lift but I’ll withhold judgement for now. Press went great but I still hate the lift.

[Jlew]

W6D3

GPP

Wide grip Pull-ups: BWx8, BWx3x7 EMOM

DB Hammer Curls: 25x20, 25x10x7 EMOM

DB Triceps Extension: 25x20, 25x10x7 EMOM

DB Lateral Raise: 15x20, 15x10x7 EMOM

Notes: Went slightly off script today. No particular reason, just decided to bro out a little for shits and giggles.

[Jlew]

W6D4

10/13/18

Deadlift w/belt: 395x1, 375x4, 355x4, 335x4

1 ct Pause Bench: 285x1, 270x4, 255x4, 245x4, 235x4

Squat w/o belt: 205x6, 215x6, 225x6, 215x6, 205x6, 195x6

Notes: Deadlift felt really good. New stance is helping with keeping lower back set off the floor. RPE on top single of bench was a little high on RPE. Had to perform my last two reps of 270 on bench as tng. No way I would have often all four with the pause. Rest of sets went as programmed. I have been doing the second GPP day. Just feel like I need the rest by the end of the week.

[Jlew]

W7D1

Squat w/belt: 320x1, 305x3, 290x3, 275x3, 260x3

3ct Pause Bench: 230x3, 240x3, 250x3, 240x3

2ct Pause Deadlift: 310x3, 325x3, 340x3, 325x3

Notes: Kinda of ready to be done with this template. No particular reason other than I’ve had an itch to do some more hypertrophy specific programming. Template calls for pin Bench this week but quite frankly I was not interested in plugging in yet another variation at this point. Especially for just a couple of workouts. After pretty much running this all the way through I can see the benefit of including some variations in a cycle, specifically for pulls and presses, but quite frankly I think they went a little overboard with it for the bridge.

[Jlew]

W7D2

Pin Squat: 265x3, 280x3, 295x3, 280x3, 265x3

Press w/belt: 167.5x1, 155x3, 145x3, 140x3, 135x3

Row: 155x6, 165x6, 170x6, 160x6, 155x6, 145x6


*missed GPP day due to work


W7D3

Deadlift: 365x1, 350x3, 335x3, 320x3, 305x3

1ct Pause Bench: 265x1, 275x3, 260x3, 250x3, 240x3

HB Squat no belt: 205x6, 215x6, 225x6, 215x6, 205x6, 195x6

Notes: performance is dipping. I’ll do the GPP day to tomorrow and finish this out since the last week is a low stress week but it looks like i need to keep my development cycles around six weeks based off log data over the past several months. I had originally planned to run bbm hypertrophy template next and follow that with bridge 2.0 or their strength template but I may just try to come up with my own concoction using some concepts in their programming and mm. I’ll see how it goes.