Rudi's Training Log - Cuts & Bulks

[DrHades]

02.01.2020 - THU | Pivot W3D3

BW = 81.5 kg

sRPE = 7

Front Squat
60 kg x 10
65 kg x 10
70 kg x 10 x 3 sets @ 8

Seated DB Press
20's kg x 11
22's kg x 11
24's kg x 11 x 3 sets @ 8
I could add one rep!

Dips
BW + 2 kg x 10
BW + 4 kg x 10
BW + 6 kg x 10 x 2 sets @ 8

Leg Extensions
45.0 kg x 15, 15

Seated Leg Curls
47.5 kg x 12, 12

Cable Crunches
31.5 kg x 20 x 3 sets

[DrHades]

03.01.2020 - FRI | Pivot W3D4

BW = 81.8 kg

sRPE = 8

RDL
115.0 kg x 10
122.5 kg x 10
130.0 kg x 10 @ 9 (PR)
120 kg x 10

TnG Bench
75 kg x 10
80 kg x 10
85 kg x 10 @ 8.5
80 kg x 10
Bench is really not clicking for a while now..

2ct Close-Grip Bench
80 kg x 5 x 2 sets

Camber Rows - 10 min
40 kg x 10 x 8 sets

DB Lateral Raise
8's kg x 14, 14, 12

DB Rear Delt Raise
4's kg x 15, 15, 15

3ct Stand Leg Raise
2.5 kg x 8
5.0 kg x 8
7.5 kg x 8

[DrHades]

04.01.2020 - SAT | Pivot GPP

BW = --- kg

Bent-over Barbell Rows - 9 min
45 kg x 15 x 7 sets
High-rep rows felt really nice.

Cable Crunches
31.5 kg x 20, 20, 20, 10, 10

Arm work

LISS x 20 min @ 7

[DrHades]

06.01.2020 - MON| W1D1

During the weekend I had what my wife and son have been having: a coughing fit. But I had this during the night. Sleep was really bad. I almost didn't go to the gym but got through it. At least this is a low-stress week of a new training block. I am still gonna keep the rep ranges relatively high. For the competition lifts, I am gonna get most of the volume at low 70%, but I am gonna hit a top set. My left hip is much better, but besides feeling weak, I was not that confident on the ascend on low bar squat. Definitely on the right track here though. Regarding weight gain, I am having a hard time keeping calories lower than I really want to. Bumping up calories very slow allowed me to keep my final weight from the cut, around 81.5 kg and 86 - 87 cm of waist circumference. Not bad and I am gonna do a better job next time.

BW = 81.6 kg

3-0-0 Tempo Low Bar Squat w/ belt
97.5 kg x 6
102.5 kg x 6
107.5 kg x 6 @ 7.5

Overhead Press w/ belt
55.0 kg x 6
57.5 kg x 6
60.0 kg x 6 @ 9

DB Incline Bench
26's kg x 10
28's kg x 10
30's kg x 10 @ 9

[DrHades]

07.01.2020 - TUE | W1D2

BW = 81.2 kg

sRPE = 7

Deadlift w/ belt
150.0 kg x 6
157.5 kg x 6
165.0 kg x 6 @ 9

1ct Bench Press, no belt
85.0 kg x 6
90.0 kg x 6
92.5 kg x 6 @ 8.5
Finally a good bench day.

Leg Press
140 kg x 10
180 kg x 10
220 kg x 10 @ 7, 8 or 9
Plus 47 kg of the machine. It's been a while. Trying to hit the quads and it was also hip-friendly I kept telling me that would only do one warm-up set to figure out a good set-up and then do only three sets and no more. Anyways, I hope DOMS won't be that bad tomorrow.

[DrHades]

08.01.2020 - WED | GPP

BW = 81.5 kg

Cable Rows - 7 min
47 kg x 15, 14, 13, 13, 12, 12, 12

Arm work

LISS x 30 min @ 6

3ct Stand Leg Raise
2.5 kg x 10
5.0 kg x 10
7.5 kg x 10

[DrHades]

09.01.2020 - THU | W1D3

Still coughing. Feeling very tired today. I drank just one espresso just to shake things up.

BW = 81.7 kg

sRPE = 7

SSB
95 kg x 8
100 kg x 8 @ 8 x 2 sets
I don't think I am ready to push just yet because of my hip. So I could decrease intensity and/or include a tempo or do some Split Squats. Front squat was good but the bottom position is not that much different than the SSB. It felt just the same, but at a lower load. All in all, every week my hip gets better. I just need to be a bit conservative with load selection to not take a step back.

TnG Bench Press
82.5 kg x 8
85.0 kg x 8
87.5 kg x 8 @ 9
Shorter rests and smaller jumps this time to increase one RPE each set. Most of the time, that's pretty much 2.5 kg, to be honest.

Seated DB Press
22's kg x 10
26's kg x 10
28's kg x 10 @ 9

Cable Crunches - 6 min
31.5 kg x 20 x 4 sets

[DrHades]

10.01.2020 - FRI | W1D4

Coughing like a son of a gun.

BW = 81.9 kg

sRPE = 7

Block Pull, mid-shin
135 kg x 8
140 kg x 8
145 kg x 8 @ 9 (PR)
First time doing 8's, so it's a rep PR!

Close-Grip Bench Press
77.5 kg x 8
80.0 kg x 8
82.5 kg x 8 @ 8.5

Barbell Rows
65 kg x 10
70 kg x 10
75 kg x 10 @ 9

Arm Work

DB lateral raise
8's kg x 14, 14

[DrHades]

13.01.2020 - MON| W2D1

More and more coughing. Still not feeling that great. There's seems to be some residual sickness in the system. I hit squats with a slower tempo to manage the weight a bit better and focused on leg drive and knees forward. I need to nail some productive technique on squats.

BW = 81.6 kg

sRPE = 7

4-0-0 Tempo Low Bar Squat w/ belt
95.0 kg x 6 @ 6
100.0 kg x 6 @ 7
105.0 kg x 6 @ 8
92.5 kg x 6 x 2 sets

Overhead Press w/ belt
52.5 kg x 6 @ 6
55.0 kg x 6 @ 7
57.5 kg x 6 @ 8
50.0 kg x 6 x 2 sets

DB Incline Bench
26's kg x 10 @ 6
28's kg x 10 x 3 sets @ 7-8
Stronger here. I'll try to increase reps before any jump in weights.