djl236's Log

[djl236]

Background:

I'm new here. Been training since summer/fall 2008. Posted on SS since 2008 but stopped posting a lot last year and pretty much altogether this year. I mostly kept a log in the general training log section (same username as here). I've done SS, Texas Method, 5/3/1, Madcow, had programming done by coaches, etc.

For the last 4 years I'd been doing RPE based programming with a coach. Made some progress but not a ton lately. Decided to switch things up and program myself. I decided to come up with and do a sort of developmental block as life has been busy lately and I needed a bit of a break.

I'm 5'11", about 235lbs. Best PRs are Squat 495, Competition Pause Bench 350, Press 225, and Deadlift 545. Was told to come here by another fellow ex-SS poster for programming ideas when I was thinking of what to come up with. I lurked around the RPE thread and borrowed from Barbell Medicine. I found Hanley's Montana Method from lurking here and that looks pretty good too. I may run that in the future.

So far I've completed 3 weeks of this and feel great.

Day 1
Competition Squat - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Competition Bench - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Weighted Chins - 5x8
AirDyne Sprints 20 seconds sprints followed by 1:40 easy @ RPE 6. Started out doing 7 rounds working up to 10 rounds.

Day 2
Competition Press - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
2ct Paused Deadlift - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9
CGBP - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9

Day 3
Pause Squat - 1x4 @ 7, 1x4 @ 8, 2-3x4 @ 9
Slingshot Bench - 1x4 @ 7, 20 reps total @ 8 - don't grind reps. Keep them quick.
AirDyne 30 minutes @ RPE 6

Day 4
Competition Deadlift - 1x1 @ 8, Volume @ 70-77% - 20-30 reps total. Don't go higher than RPE 8.
Close Grip Incline Bench - 1x6 @ 7, 1x6 @ 8, 2x6 @ 9
BB Row - 1x10 @ 7, 1x10 @ 8, 2x10 @ 9

If short on time, myoreps or hybrid style volume (AMRAP in 7 minutes) for supplemental lifts is fine.

For week 3 my volume totals were:
136 reps of pressing
102 reps of lower body (Squats, deads, variations)
80 reps of chins and rows.


Gonna try and log on here. I have Instagram, same username and I'm pretty good about logging there.

[djl236]

Week 4 Day 1

FYI for those following I log as weight x sets x reps.

Just did Bench and chins today, gonna squat and bike sprints tomorrow.

Competition Pause Bench Press
45x10
135x8
225x4
275x1
300x1
315x1 @ RPE 7
335x1 @ RPE 8.5 maybe 9. Heavier than I wanted it to be. Might have to repeat next week. We'll see.
275x7x5 (~78% of E1RM 353 based on the single)
@ RPEs 7,7,7,7,7,7.5,7.5/8
These felt heavy but moved well. Maybe need to do some volume in the 65-70% range next week and see if that helps the soreness I had today.

Weighted Chinups - BW + 35lbs
5x8

[Wilhelm]

Welcome, @djl236!
It's great to have you here. Thanks for adding your log.

Nice that you are enjoying your new programming.

I'm off to follow you on IG.
@littlemuskox is me.

There is an IG thread stickied at the top of off topic if you wish to post your IG handle there.

[djl236]

Week 4 Day 2 (actually Day 1 continued, I split it up over Saturday and Sunday)

Squat
45x2x5
135x5
225x5
315x4
365x2
405x1 @ RPE 6.5/7
430x1 @ RPE 8
345x6x5 - 74% of E1RM 465.
@ RPEs: 7, 7, 7, 7, 7, 7.5
Squats felt awesome. Form is definitely improving from the submaximal volume work.

Schwin AirDyne
14 minutes of 20 seconds max effort #sprint followed by 1:40 easy effort @ RPE 6. 3.64 Miles

[djl236]

Week 4 Day 3

Overhead Press - all reps paused at the bottom
210x1 @ RPE 9.5 Heavy.
170x6x5 (~77% of E1RM 221)
@ RPEs 7, 7, 7, 7, 7.5, 8

Beltless 2ct Paused Deadlift - paused at the knees
135x4
225x4
315x4
395x4 @ RPE 7
405x4 @ RPE 8
420x4 @ RPE 9 - PR
395x4 @ RPE 8
395x4 @ RPE 9

Close Grip Bench Press
135x4
225x4
255x4
270x4 @ RPE 7
285x4 @ RPE 8
295x4 @ RPE 9 almost 9.5
275x4 @ RPE 8
275x4 @ RPE 9

[djl236]

Week 4 Day 4

2ct Pause Squat
345x4 @ RPE 7
355x4 @ RPE 8
370x4 @ RPE 9
345x4 @ RPE 8
345x4 @ RPE 9

Slingshot Bench Press - 1x4 @ RPE 7 and 20 reps total @ RPE 8.
135x4
225x4
275x4
300x4
315x4 @ RPE 6.5/7
335x5x4 @ RPE 8. Gotta bump up the weight next week.

Schwinn AirDyne
30 minutes steady state #cardio @ RPE 6. 7.12 miles

[djl236]

Week 4 Day 6

Deadlift
475x1
495x1
515x1 @ RPE 9/9.5. Probably 9.5
420x5x5: @ RPE 7, 7, 7, 7, 7.5
Singles sucked today. Felt heavy and weak.

Close Grip Incline Bench Press
45x10
135x6
175x6
205x6 @ RPE 7
215x6 @ RPE 8
220x6 @ RPE 9 almost 9.5
210x6 @ RPE 9

Barbell Rows
225x5
270x10 @ RPE 7
280x10 @ RPE 8
295x10 @ RPE 9 - PR
280x10 @ RPE 9

Total volume for the week:
Total Pressing reps - 135 reps
Total Lower Body reps: 97 reps
Total Back Assistance - 80 reps

[djl236]

Week 5 Day 1

Squat
45x2x5
135x5
225x4
315x3
365x1
390x1
415x1 @ RPE 7
435x1 @ RPE 8
350x5x6 - 74% of E1RM 472.
@ RPEs: 6.5, 7, 7, 7.5, 7.5

Competition Pause Bench Press
320x1 @ RPE 7
335x1 @ RPE 8.5 maybe 8
265x6x7 (~74% of E1RM 360)
@ RPEs 6.5,7,7,7,7.5,8

Weighted Chinups - BW + 35lbs
5x8

Schwin AirDyne
16 minutes of 20 seconds max effort #sprint followed by 1:40 easy effort @ RPE 6. 4.2 Miles.

[djl236]

Week 5 Day 2

Overhead Press - all reps paused at the bottom
185x1 @ RPE 7
195x1 @ RPE 7.5
200x1 @ RPE 8
160x6x7 (~74% of E1RM 217)
@ RPEs 7, 7, 7, 7, 7.5, 8

Beltless 2ct Paused Deadlift - paused at the knees
135x4
225x4
315x4
365x4
400x4 @ RPE 7
410x4 @ RPE 8
425x4 @ RPE 9 maybe 9.5 - PR
395x4 @ RPE 8
395x4 @ RPE 9

Close Grip Bench Press - Done as a 7 minute density (volume) block aka AMRAP (as many reps as possible) in 7 minutes anyway you want.
135x4
225x4
250x4
270x2
Denisty block with 270 (80%):
270x3x4
270x2x3
270x1x2
20 total reps.
Definitely should've started with 3s not 4s. I think I'll get more reps next time doing that.

[djl236]

Week 5 Day 3

2ct Pause Squat
350x4 @ RPE 7
360x4 @ RPE 8
375x4 @ RPE 9 -ties PR
350x4 @ RPE 8
350x4 @ RPE 9

Slingshot Bench Press - 1x4 @ RPE 7 and 20 reps total @ RPE 8.
135x4
225x4
275x4
300x4
320x4 @ RPE 7
340x7x3 @ RPE 8. Did triples to stay @ RPE 8. PR. Did 21 reps too.

Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 7.12 miles.

[djl236]

Week 5 Day 4

Deadlift
470x1
490x1
515x1 @ RPE 8/8.5. Probably 8.5
415x6x5: @ RPE 6.5, 7, 7, 7, 7.5, 8. (75% of E1RM 555).

Close Grip Incline Bench Press - switched it up and did 5x6 @ 75%
45x10
135x6
175x6
205x5x6

Barbell Rows
225x5
275x10 @ RPE 7
285x10 @ RPE 8
300x10 @ RPE 9 - PR
285x10 @ RPE 9

Total volume for the week:
Total Pressing reps - 154 reps
Total Lower Body reps: 104 reps
Total Back Assistance - 80 reps

[jake]

I really like your setup and was planning on something fairly similar when I finish the current block I'm on. Are you planning on essentially running this til you stall, or do you have a higher intensity type thing in mind?

[djl236]

I really like your setup and was planning on something fairly similar when I finish the current block I'm on. Are you planning on essentially running this til you stall, or do you have a higher intensity type thing in mind?

I'm not sure yet. I'm in no hurry to test strength and I'm not competing anytime soon so I may keep this going with some variation here and there.

I'm enjoying it though and I think you might too.

[djl236]

Week 6 Day 1

Squat
45x2x5
135x5
225x4
315x3
365x1
390x1
415x1 @ RPE 7
440x1 @ RPE 8
355x6x5 - 74% of E1RM 478.
@ RPEs: 7, 7, 7, 7, 7, 7.5

Competition Pause Bench Press
320x1 @ RPE 7
340x1 @ RPE 10. Overshot and misgrooved. Garbage.
275x8x5 (~78% of E1RM 352)
@ RPEs 6.5, 7, 7, 7, 7, 7.5, 7.5, 8

Weighted Chinups - BW + 35lbs
5x8

DB Flyes - 3-1-3 tempo. Been feeling "pressure" in my left pec tendon lately during Bench and weighted chins. Not painful but don't want any problems either. Might switch chins to pullups.
25s x 3 x 10

Schwin AirDyne
16 minutes of 20 seconds max effort sprint followed by 1:40 easy effort @ RPE 6. 4.15 Miles.

[djl236]

Week 6 Day 2

Overhead Press - all reps paused at the bottom
185x1
195x1 @ RPE 7
205x1 @ RPE 8/8.5. Prob 8.5
170x8x5 (~77% of E1RM 221)
@ RPEs 6.5, 7, 7, 7, 7, 7.5, 7.5, 8

Beltless 2ct Paused Deadlift - paused at the knees
135x4
225x4
315x4
365x4
400x4 @ RPE 7
415x4 @ RPE 8
430x4 @ RPE 9.5 probably 10 - PR. Hitched the last damn rep.
395x4 @ RPE 8
395x4 @ RPE 9
These are getting really hard.

Close Grip Bench Press - Done as a 7 minute density (volume) block aka AMRAP (as many reps as possible) in 7 minutes anyway you want.
135x4
225x4
250x4
270x2
Denisty block with 270 (80%):
270x1x4
270x3x3
270x4x2
21 total reps.

[djl236]

Week 6 Day 3

2ct Pause Squat
355x4 @ RPE 7
365x4 @ RPE 8
380x4 @ RPE 9 - PR
355x4 @ RPE 8
355x4 @ RPE 9

Slingshot Bench Press - 1x4 @ RPE 7 and 20 reps total @ RPE 8.
135x4
225x4
275x4
300x4
320x4 @ RPE 7
340x7x3 @ RPE 8 (6th set shown).

Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 7.26 miles.

Pullups - BW only
7 minute density block (AMRAP):
10x5

[djl236]

Week 6 Day 4

Deadlift
470x1
495x1 @ RPE 7.5
520x1 @ RPE 9
425x7x4 @ RPE 6.5, 7, 7, 7, 7, 7, 7.5. (78% of E1RM 542)

Beltless Press - felt like switching out close grip incline bench. I don't think my bench is incline/upright enough.
45x10
95x8
135x8
150x8 @ RPE 7
155x8 @ RPE 8
160x8 @ RPE 9.5/10 - Misgrooved a rep.
150x8 @ RPE 9

Barbell Rows
225x5
280x10 @ RPE 7
290x10 @ RPE 8
305x10 @ RPE 9 - PR
290x10 @ RPE 9

Total volume for the week:
Total Pressing reps - 164 reps
Total Lower Body reps: 102 reps
Total Back Assistance - 130 reps

[djl236]

Week 7 Day 1

Squat
45x2x5
135x5
225x4
315x3
365x1
390x1
420x1 @ RPE 7
445x1 @ RPE 8
405x5 @ RPE 9 (84% of E1RM 482). Solid. Wanted to get a heavy set of fahve before my volume work.
360x5x5 - 74% of E1RM 482.
@ RPEs: 7, 7, 7, 7.5, 8

Competition Pause Bench Press
320x1 @ RPE 7.5
335x1 @ RPE 9. Overshot a bit again.
300x5 @ RPE 9.5 (85% of E1RM 350). Wanted to get a heavy set of fahve before my volume work.
260x7x5 (~78% of E1RM 350)
@ RPEs 7, 7, 7, 7, 7, 7.5, 7.5

Weighted Pullups - BW + 25lbs. Decided to switch out chins for pullups. Haven't done pullups in a while. Probably a couple years. I've been doing chins instead.
5x8

Schwin AirDyne
16 minutes of 20 seconds max effort sprint followed by 1:40 easy effort @ RPE 6. 4.12 Miles.

[djl236]

Week 7 Day 2

Overhead Press - all reps paused at the bottom
185x1
195x1 @ RPE 7
210x1 @ RPE 8.5
185x5 @ RPE 9 (84% of E1RM 222)
165x6x5 (~74% of E1RM 222)
@ RPEs 7, 7, 7, 7, 7.5, 8

Beltless 2ct Paused Deadlift - paused at mid shins
135x4
225x4
315x4
365x4
400x4 @ RPE 7
410x4 @ RPE 8
420x4 @ RPE 9
395x4 @ RPE 8
395x4 @ RPE 9

Close Grip Bench Press - Done as a 7 minute density (volume) block aka AMRAP (as many reps as possible) in 7 minutes anyway you want.
135x4
225x4
250x4
270x2
Denisty block with 270 (80%):
270x10x2
20 total reps.

[djl236]

Week 7 Day 3

2ct Pause Squat
360x4 @ RPE 7
370x4 @ RPE 8
385x4 @ RPE 9 - PR
360x4 @ RPE 8
360x4 @ RPE 9

Slingshot Bench Press - 1x4 @ RPE 7 and 20 reps total @ RPE 8.
135x4
225x4
275x4
300x4
320x4 @ RPE 7
340x5x4 @ RPEs 8, 8, 8, 8.5, 9

Schwinn AirDyne
30 minutes steady state cardio @ RPE 6. 7.15 miles.

Pullups - BW only
7 minute density block (AMRAP):
9x6 (54 total)