Rapid Programming Evolutions (AKA NDTFP)

[CtMcBride]

4/24/19
HBBS
135x8, 185x8x3

Wide Grip Paused Bench
155x6, 175x6x2, 155x8x2

RDL
135x8, 225x5x3

Curls, Ab wheel
--------------------------------------------------
4/26/19
Low back is tight/sensitive, likely from RDLs on Wednesday.

CGB (t&g)
165x8x4

2-ct Paused DL
135x5x3, 185x5

Chins/pullups, curls, leg press/hack squat, machine press, lat pulldowns, ham curls

[CtMcBride]

4/29/19
Sumo DL - 365x5 @8, 315x5x3
Bench - 240x1 @10, 175x5x5
Leg press and a bunch of accessory stuff

5/1/19
Wide grip paused bench (beltless) - 165x6 @7, 175x6x2 @8, 165x8x2 @7,8.5
LBBS - 275, 295, 310x1@7, 325x1@8.5, 225x5x2
RDL - 135x5,8,8
Accessory stuff

5/3/19
Close grip bench (beltless) 175x8@7.5, 180x8@8, 180x8@8.5, 170x8@8
Plan to high bar squat and do some light deadlift stuff later.

[CtMcBride]

5/3
HBBS - 185x8, 205x8x2

5/6
Comp. Bench - 156x7x7 (capped the # of sets when I hit @9)
Sumo DL - 405x1@7, 420x1@8, 315x5x4
HBBS - 235x6, 240x6x2

[CtMcBride]

Comp. Bench - 168x5x9 (last set @8ish)
2-ct Paused Squat (LBBS, no belt) - 195x4 @6.5, 215x4 @8, 225x4 @8, 235x4x2 @8.5
Strict (barbell) rows - 95x10, 100x10x3

[CtMcBride]

5/10
Comp. Bench - 192x7@10, 156x7x4 (e1RM has tanked...)
Comp. LBBS - 235x5, 275x1, 315x1@8, 225x5x4 (Back has clearly not recovered, HBBS e1RM is creeping up on LBBS)
Conventional DL - 135x5, 225x5, 315x5@6ish (Low back starting to tighten up)

5/13
Comp. Bench - 168x5x10
Sumo DL - 315x5, 365x1, 415x1@7.5, 430x1@8.5, 315x5x3
HBBS - 225x6x4@7.5

5/15
Comp. Bench - 156x7x8
2-ct Paused LBBS (no belt) - 25x4@7, 235x4@8, 245x4x3@8,8.5,8.5
BB Rows (strict) - 105x10@6, 110x10@6, 115x10@6

5/17
Comp. LBBS - 225x5, 275x1, 315x1@8, 225x5x4
Comp. Bench - 215x1@7.5, 225x1@9.5, 160x5x6
Conventional DL - 135x5, 225x5, 315x5, 365x4@6ish (Low back started to feel out of position)

Still not sure what I'm doing at my meet on 6/29. At this point, it's looking like high bar and sumo with a shitty bench... Going to try something different for bench (some pressing and tempo work to see if I can keep my tendons happy.)

[CtMcBride]

5/20
3-0-3 Tempo Bench - lots of reps, tendinopathies are dumb
Rec Basketball

5/21
Yardwork GPP

5/22
HBBS - 225x6, 235x6, 245x6x2
Press - 65x10, 75x10x2 - elbows are irritated
Strict BB Rows - 115x10, 120x10x3

[CtMcBride]

5/24
Sumo DL: 365x1, 405x1, 430x1@8, 315x5x4
tempo 2-ct bench: 135x4, 175x4@8.5, 175x4@7.5, 185x4x2 (@8)

5/27
HBBS: 265x1, 285x1, 305x1@8, 225x4x5
Comp. Bench: 135x5, 155x5, 175x5x3 (@8)

5/29
3-ct Paused Bench: 155x4, 175x4, 185x4@8, 195x4@8.5, 185x4@8
2-ct Paused DL (controlled eccentric): 135x5,8, 185x5,8, 225x5,7
Split squat: 45x8, 95x8x2

At this point I think conventional DL is out for the meet. Still hoping I can swing a LBBS, but at this rate high bar is going to be damn close. I should be able to hit a PR on bench at least, but nowhere near what I want. I'll just be happy to hit 400/500 on squat/DL at -30 lbs. BW from last meet.

[CtMcBride]

5/31

Sumo DL: 365x1, 420x1 @8, 315x5x2, 315x3
-Big drop in e1RM from last week. left hamstring pain on the third rep of 315 so decided to move on.
Comp. Bench: 220x1 @8.5 (being generous here), 175x5x3
-Barely higher e1RM from my 3-ct pause on Wed. Backoffs turned into a grind so cut 2 sets and moved on.
BB Rows (Strict): 115x10, 125x10
-Cut the last two to get out of the gym

Lots of fatigue today. Slept little and poorly. Everything felt off/tweaky.

[CtMcBride]

6/3

HBBS: 225x5, 250x5, 295x1, 310x1@8.5, 245x5x4
Comp. Bench: 175x5x5 - this moved so much better than Friday
Close-Grip Bench: 140x6x2, 140x12@9

Doing a cycle of Nuckols Bench with a very modified BBM fast peak for DL and squat. Meet in 26 days.

[CtMcBride]

6/5 (AM) - Went into this with low expectations. Had basketball league playoffs the last two nights and my legs were pretty shot.

Comp. Bench: 120x8, 140x6, 165x4x2, 190x3x2 - all moved well
Sumo DL: 395x1 (DOH PR), 415x1, 435x1@7 (sumo PR), 450x1@8 (sumo PR), 360x5x4 (rep and volume PRs for sumo) - expected 1@8 to be anywhere from high 300s to low 400s based on fatigue from last couple days, so this was a nice surprise. Hamstring tweak from Friday was completely gone.

Front squats pushed to tonight so I could go to breakfast with wife and kid.

[CtMcBride]

6/5 (2nd session)
Front Squat: 185x6 @6, 205x6x3 @8
Curls

6/7
2" Deficit DL: 265x4, 285x4 - not hard, but back was feeling it. Not sure why I didn't do deficit sumos...
Comp. Bench: 190x6 @9
OHP: 85x6 @7, 95x6x3 @8
Curls and Rows

6/10
HBBS: 295x1 @7, 315x1 @8, 275x4x4
Comp. Bench: 190x3x4, 175x6x3
CGB: 150x6x2, 150x12 @9
Curls

[CtMcBride]

6/12
Rolled out of bed, got dressed, walked down to the garage and started deadlifting. Training within 5 minutes of waking with no food is dumb.
Sumo DL: 405x1@8, 375x4@7, 395x4@9, 375x4 (I definitely was still warming up when I started my work sets.)

Later in the day
Comp. Bench: 120x8, 140x6x2, 165x5x2, 175x4x2, 190x3x3
SSB: 170x6, 210x6x3 @7.5

6/14
2" Deficit Sumo DL: 350x1@8, 335x3@8, 345x3@8, 355x3@8.5 (definitely need to be warming up my deadlift more...)
Comp. Bench: 190x7@9
Press: 90x6@7, 100x6@7.5, 105x6x2 @8.5
DB curls

6/17
LBBS: 345x1@8, 280x5, 315x3x3 (my low back was like WTF are we doing during warmups, but seemed fine during the backoffs.)
Comp. Bench: 200x3x4, 175x8x3
CBG: 165x4x2, 165xAMAP (I didn't write down how many reps I got and have no idea now.)
preacher curls

[CtMcBride]

I've got the last two weeks of meet prep, meet results, and now some traveling hypertrophy training to add, but I'm on vacation. Just putting this note in here as a reminder.

[CtMcBride]

I've been lifting things. Mostly machine stuff, with about one day each of SSB, Bench, and deadlift. I haven't exactly been logging (obviously not here, but also not anyehere). I'm starting to think I won't get around to adding those last two weeks of meet prep. I had meant to do a meet recap as well, but it's been almost two months now, so that's starting to look unlikely. Second kid starts back at preschool next week, so maybe I'll have time to write something up.

[CtMcBride]

And we're back. I've come to terms with not entering my backlog of sessions from mid June on. I'm not even going to enter last week's stuff.

9/9/19 (all with belt)
Conv. DL
275x6, 315x6@8, 315x6@6

Comp. Bench
160x4, 170x4, 180x4x2@8

HBBS
190x6, 200x6, 210x6x2@8 (more than 2 RIR, but would be doing good morning bullshit.)

Did a few chins earlier in the day. Dehydrated and down quite a bit of weight from the weekend.

[CtMcBride]

9/11/19
Close Grip Bench (no belt)
150x8, 160x8, 170x8x2 @8

SSB (w/belt)
190x4, 200x4, 215x4x2 @7.5

BB Row
95x8, 105x8, 115x8, 115x10

Curls
----------------------------------------------------------
9/13/19
Sumo DL (w/ belt, double overhand)
315x4, 335x4, 355x4x2@7

OHP (shoulders unhappy)
105x3, 110x3x2 @7.5

Wide Grip Pin Bench
45x10, 95x10, 135x7, 175x4,3

Curls

[CtMcBride]

Ran Hanley's 3-week strength. Just started a 7 week block with Zac at Data Driven Strength. Link to my log in the first post is still good.