djl236's Log
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Re: djl236's Log
Week 19 Day 3
Deadlift
495x5x1
Last set RIR 1
4 minutes rest.
After being shitty the last few weeks, deadlift felt on tonight.
Skipping the optional single for assistance lifts the last couple weeks to help with recovery.
Close Grip Bench
275x5x3
Last set RIR 2
4 minutes rest.
DB Rows - strict, extended ROM
85s x 5 x 8
Machine Preacher Curls - 3 sets to failure
35lbs:
1x20
1x16
1x15
Deadlift
495x5x1
Last set RIR 1
4 minutes rest.
After being shitty the last few weeks, deadlift felt on tonight.
Skipping the optional single for assistance lifts the last couple weeks to help with recovery.
Close Grip Bench
275x5x3
Last set RIR 2
4 minutes rest.
DB Rows - strict, extended ROM
85s x 5 x 8
Machine Preacher Curls - 3 sets to failure
35lbs:
1x20
1x16
1x15
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Re: djl236's Log
Week 19 Day 4
Overhead Press
190x5x1
Last set RIR 0
4-5 minutes rest
Switching out pin squats because they've aggravated my knees. Doing light squats up to a moderate triple.
Squat
340x3
365x3
390x3.@ RPE 7
Fat Bar Reverse Curls
70x5x10
Overhead Press
190x5x1
Last set RIR 0
4-5 minutes rest
Switching out pin squats because they've aggravated my knees. Doing light squats up to a moderate triple.
Squat
340x3
365x3
390x3.@ RPE 7
Fat Bar Reverse Curls
70x5x10
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Re: djl236's Log
Week 20 Day 1
Feeling beat up. Bumped my deload up a week early to this week. Plan on testing next week.
Squat
420x1 @ 9 - Heavy and slow.
275x5x5
2 minutes rest.
2ct Bench Press
320x1 @ 10 - Yikes. Crummy.
185x5x5
1.5 minutes rest.
RDLs
210x5x5
1 mins rest.
Chins - BW + 50lbs
5x6
Feeling beat up. Bumped my deload up a week early to this week. Plan on testing next week.
Squat
420x1 @ 9 - Heavy and slow.
275x5x5
2 minutes rest.
2ct Bench Press
320x1 @ 10 - Yikes. Crummy.
185x5x5
1.5 minutes rest.
RDLs
210x5x5
1 mins rest.
Chins - BW + 50lbs
5x6
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Re: djl236's Log
Week 20 Day 2
Deload
Competition Pause Bench
325x1 @ RPE 9
210x5x5
1.5 minutes rest.
Leg Press
No leg press. Letting that left knee settle down.
Leg Extensions
5x20
Seated BB Overhead Press
115x5x5
1.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
Deload
Competition Pause Bench
325x1 @ RPE 9
210x5x5
1.5 minutes rest.
Leg Press
No leg press. Letting that left knee settle down.
Leg Extensions
5x20
Seated BB Overhead Press
115x5x5
1.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
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Re: djl236's Log
Week 20 Day 3
Deload week
Deadlift
480x1
500x1 @ RPE 9
335x5x5
2 minutes rest.
Close Grip Bench
185x5x5
1 minute rest.
DB Rows - strict, extended ROM
85s x 5 x 8
Machine Preacher Curls
40 lbs x 6 x 12
Deload week
Deadlift
480x1
500x1 @ RPE 9
335x5x5
2 minutes rest.
Close Grip Bench
185x5x5
1 minute rest.
DB Rows - strict, extended ROM
85s x 5 x 8
Machine Preacher Curls
40 lbs x 6 x 12
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Re: djl236's Log
Week 20 Day 4
Last day of Deload week
Squat
405x1 @ RPE 6.5/7 - Easy. Felt good.
Overhead Press
190x1 @ RPE 9 - Sucked.
125x5x5
1.5 minutes rest.
Fat Bar Reverse Curls
70x5x10
Last day of Deload week
Squat
405x1 @ RPE 6.5/7 - Easy. Felt good.
Overhead Press
190x1 @ RPE 9 - Sucked.
125x5x5
1.5 minutes rest.
Fat Bar Reverse Curls
70x5x10
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Re: djl236's Log
Week 21 Day 1
Test week.
Squat sucked. Bench ok. Bodyweight was 220.4 lbs this morning. Still keeping the weight off but it's affected my strength.
Squat
430x1 @ RPE 9.5 - Heavy and slow.
450x0 - legs were like Jell-O as soon as I started to descend. Should've done 440. 440 was max at the start of the cycle.
Competition Pause Bench Press
325x1 @ RPE 9
340x0 - buried
335x1 @ RPE 10
Bench went up 5lbs.
Test week.
Squat sucked. Bench ok. Bodyweight was 220.4 lbs this morning. Still keeping the weight off but it's affected my strength.
Squat
430x1 @ RPE 9.5 - Heavy and slow.
450x0 - legs were like Jell-O as soon as I started to descend. Should've done 440. 440 was max at the start of the cycle.
Competition Pause Bench Press
325x1 @ RPE 9
340x0 - buried
335x1 @ RPE 10
Bench went up 5lbs.
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Re: djl236's Log
Week 21 Day 2
Deadlift
485x1
500x1 @ RPE 9
520x0 - bolted to the floor.
510x0 - bolted to the floor.
Weak.
1RM has no gain. So far I'm not a fan of Nuckol's Average To Savage 2.0.
Probably should've just went for 510-520 after 485.
Press Wednesday.
Deadlift
485x1
500x1 @ RPE 9
520x0 - bolted to the floor.
510x0 - bolted to the floor.
Weak.
1RM has no gain. So far I'm not a fan of Nuckol's Average To Savage 2.0.
Probably should've just went for 510-520 after 485.
Press Wednesday.
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Re: djl236's Log
Week 21 Day 3
Overhead Press
180x1
190x1
200x2x0
Probably had 195 in me. Not sure where I was to start this cycle. I was around 205 when I started to lose weight in November.
Finishing 1RMs and E1RMs
Squat - 440
Bench - 335
Deadlift - 505-510
Press - 195
BW 221.5
Overhead Press
180x1
190x1
200x2x0
Probably had 195 in me. Not sure where I was to start this cycle. I was around 205 when I started to lose weight in November.
Finishing 1RMs and E1RMs
Squat - 440
Bench - 335
Deadlift - 505-510
Press - 195
BW 221.5