Escape from Wichita Falls
Moderator: Chebass88
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Wednesday: Squat
Squat w/ Belt
315x4@8
3x4@285
RDLs
4x8@215
Split Squat
3x6@105
Standing Calf Raises
3x15@125
Squat w/ Belt
315x4@8
3x4@285
RDLs
4x8@215
Split Squat
3x6@105
Standing Calf Raises
3x15@125
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Friday: Bench
1ct Bench
4@203, RPE 6.5
3x4@185
WG Press
4x8@95, RPE 5-7
Incline Bench
6@140, RPE 8
2x6@135
BB Curls
3x10@65
SS
French Presses
3x10@65
Finally feeling better again
1ct Bench
4@203, RPE 6.5
3x4@185
WG Press
4x8@95, RPE 5-7
Incline Bench
6@140, RPE 8
2x6@135
BB Curls
3x10@65
SS
French Presses
3x10@65
Finally feeling better again
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ Belt
4@365, RPE 6
3x4@330
HB Squat
4x8@185
8@225
(thought I was doing 4x8@225, but realized after 4 sets I forgot to up the weight. No wonder I felt really strong lol)
BoRs
4x10@130
4@365, RPE 6
3x4@330
HB Squat
4x8@185
8@225
(thought I was doing 4x8@225, but realized after 4 sets I forgot to up the weight. No wonder I felt really strong lol)
BoRs
4x10@130
- SnakePlissken
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- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Press w/ Belt
4x4@123, RPE 6ish
WG Bench
4x8@155
BW Dips
4x12
Banded Lat Delt Raises, Red Band
3x15
SS
Banded Face Pulls, Red Band
3x15
4x4@123, RPE 6ish
WG Bench
4x8@155
BW Dips
4x12
Banded Lat Delt Raises, Red Band
3x15
SS
Banded Face Pulls, Red Band
3x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ Belt
4@315, RPE 7.5
4x4@285
RDLs
4x8@215
8@225
Split Squats
2x6@115
2x6@105
Bunions giving me issues
BB Calf Raises
4x15@135
4@315, RPE 7.5
4x4@285
RDLs
4x8@215
8@225
Split Squats
2x6@115
2x6@105
Bunions giving me issues
BB Calf Raises
4x15@135
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
1ct Bench
4@210, RPE 8
4x4@190
WG Press
5x8@95, RPE 5-7
Incline Bench
4x6@135
BB Curls
4x10@65
SS
French Presses
4x10@65
4@210, RPE 8
4x4@190
WG Press
5x8@95, RPE 5-7
Incline Bench
4x6@135
BB Curls
4x10@65
SS
French Presses
4x10@65
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ Belt
4@370, RPE 7
4x4@335
HB Squat
5x8@225, RPE 5-8
BoRs
5x10@135
4@370, RPE 7
4x4@335
HB Squat
5x8@225, RPE 5-8
BoRs
5x10@135
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
10/1/21
Press w/ Belt
5x4@125, RPE 5-7
WG Bench
3x8@155
2x8@160
BW Dips
5x12
Banded Lat. Delt Raises
4x15
SS
Banded Face Pulls
4x15
Both with Red Bands
10/2
BW Chins
x12
x10
Pushups
2x20
Ab Wheels
x10
x12
Starting some GPP days on Saturdays now
Press w/ Belt
5x4@125, RPE 5-7
WG Bench
3x8@155
2x8@160
BW Dips
5x12
Banded Lat. Delt Raises
4x15
SS
Banded Face Pulls
4x15
Both with Red Bands
10/2
BW Chins
x12
x10
Pushups
2x20
Ab Wheels
x10
x12
Starting some GPP days on Saturdays now
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
New Base Phase
Micro 1, Day 1
Squat w/ Belt
10@250
2x10@225
RDLs
2x10@185
Belt Squat
2x10@160
(Weight is just of the plates, does not count bar weight)
T-Bar Rows
3x15@90
(Weight is just of the plates, does not count bar weight)
Feeling slow already to start the week. Did this session in 2 halves.
Micro 1, Day 1
Squat w/ Belt
10@250
2x10@225
RDLs
2x10@185
Belt Squat
2x10@160
(Weight is just of the plates, does not count bar weight)
T-Bar Rows
3x15@90
(Weight is just of the plates, does not count bar weight)
Feeling slow already to start the week. Did this session in 2 halves.
- SnakePlissken
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- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Won't post, but ran 3 waves of 10s on all my main lifts.
Micro 2, Day 1
Squat w/ Belt
8@270, RPE 6
2x8@245
RDL
2x8@205
Belt Squat
2x8@175
T-Bar Rows
3x12@100, 100, 105
Micro 2, Day 1
Squat w/ Belt
8@270, RPE 6
2x8@245
RDL
2x8@205
Belt Squat
2x8@175
T-Bar Rows
3x12@100, 100, 105
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Day 2
TnG Bench
8@175, RPE 6
2x8@160
Tempo Press
2x8@95, RPE 5ish
CG Inclines
2x8@120, 125
BB Curls
2x12@60
SS
French Press
2x12@60
Banded Lat Delt Raises w/ Red Band
2x18
SS
Band Pullaparts w/ Red Band
2x18
TnG Bench
8@175, RPE 6
2x8@160
Tempo Press
2x8@95, RPE 5ish
CG Inclines
2x8@120, 125
BB Curls
2x12@60
SS
French Press
2x12@60
Banded Lat Delt Raises w/ Red Band
2x18
SS
Band Pullaparts w/ Red Band
2x18
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Day 3
Deadlift w/ Belt
8@315, RPE 6
2x8@285
Front Squat
2x8@150, 155
Good Morning
2x8@150, 155
BoRs
3x12@125
Deadlift w/ Belt
8@315, RPE 6
2x8@285
Front Squat
2x8@150, 155
Good Morning
2x8@150, 155
BoRs
3x12@125
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Day 4
Press w/ Belt
8@105, RPE 6.5
2x8@95
CG Bench
2x8@150, 155
Wtd. Dips
2x8@40+BW
BB Curls
2x12@60
SS
French Press
2x12@60
Lat. Delt Raises w/ Red Band
3x12
SS
Pullaparts w/ Red Band
3x12
Press w/ Belt
8@105, RPE 6.5
2x8@95
CG Bench
2x8@150, 155
Wtd. Dips
2x8@40+BW
BB Curls
2x12@60
SS
French Press
2x12@60
Lat. Delt Raises w/ Red Band
3x12
SS
Pullaparts w/ Red Band
3x12
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Week 2, Day 1
Squat w/ Belt
8@278, RPE 7
3x8@252
RDLs
3x8@215
Belt Squat
3x8@175
T-Bar Rows
4x12@105
Squat w/ Belt
8@278, RPE 7
3x8@252
RDLs
3x8@215
Belt Squat
3x8@175
T-Bar Rows
4x12@105
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Week 2, Day 2
Bench
8@180, RPE 6.5
3x8@162
Beltless Press
3x8@100
CG Inclines
3x8@125, 130, 135
Curls
3x12@60
SS
French Press
3x12@60
Lat Delt Raises w/ Red Band
3x18
SS
Pullaparts w/ Red Band
3x18
Bench
8@180, RPE 6.5
3x8@162
Beltless Press
3x8@100
CG Inclines
3x8@125, 130, 135
Curls
3x12@60
SS
French Press
3x12@60
Lat Delt Raises w/ Red Band
3x18
SS
Pullaparts w/ Red Band
3x18
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Week 2, Day 3
Deadlift w/ Belt
8@325, RPE 6
3x8@290
Front Squat
3x8@155, 162, 165
(Form video of first set)
GMs
3x8@155, 160, 165
BoRs
4x12@130
Did my first front squats about 5 weeks ago and my stance always feels wide (I can't look down and tell) so I recorded it and damn it looks awkward, but feels good when I squat. Any pointers are appreciated for my measly 150-160ish FS's.
Deadlift w/ Belt
8@325, RPE 6
3x8@290
Front Squat
3x8@155, 162, 165
(Form video of first set)
GMs
3x8@155, 160, 165
BoRs
4x12@130
Did my first front squats about 5 weeks ago and my stance always feels wide (I can't look down and tell) so I recorded it and damn it looks awkward, but feels good when I squat. Any pointers are appreciated for my measly 150-160ish FS's.
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Micro 2, Week 2, Day 4
Press w/ Belt
8@110, RPE 6
3x8@100
CG Bench
3x8@155, 160, 165
Wtd. Dips
3x8@45, 25, 25
(Got some chest pain, dropped weight on subsequent sets)
BB Curls
3x12@60
SS
French Press
3x12@60
Lat. Delt Raises w/ Red Band
3x18
SS
Band Pullaparts w/ Red Band
3x18
Press w/ Belt
8@110, RPE 6
3x8@100
CG Bench
3x8@155, 160, 165
Wtd. Dips
3x8@45, 25, 25
(Got some chest pain, dropped weight on subsequent sets)
BB Curls
3x12@60
SS
French Press
3x12@60
Lat. Delt Raises w/ Red Band
3x18
SS
Band Pullaparts w/ Red Band
3x18
- OrderInChaos
- Registered User
- Posts: 584
- Joined: Sun Apr 22, 2018 12:36 pm
Re: Escape from Wichita Falls
Bro, I'm running Bullmastiff as it got mildly rewritten in Peak (just a few changes to sets total on strength sets, and "alternate lift accessories"/blended split instead of ALL quads shit on squats day, ALL back/hammies on DL day)... I'm really glad you hyped up Base in a thread a while back and got me to reread the books. Perfect antidote to some programming fuckaround-ery I'd been doing and also, 5 sets of 12 RDLs at a true 60ish% and 5 sets of 12 front squats... plus those schemes etc. as applied to all the lats work. I never realized I could work in those rep ranges on lower movements and my quads are thanking me.
Anyway, mad rambling, sorry to clutter your log, but dude I really dig Bromley's stuff. Glad you're succeeding with it too!
Anyway, mad rambling, sorry to clutter your log, but dude I really dig Bromley's stuff. Glad you're succeeding with it too!
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
From 11/15/21
Micro 2, Week 3, Day 1
Squat w/ Belt
8@288, RPE 7
4x8@260
RDLs
4x8@225
Front Squat
4x8@135, 145, 155, 165
BoRs
5x12@130, 130, 135, 135, 135
My landmine squat setup has been giving me slight knee issues so I decided just to do Front Squats instead (partly because I just like Front Squatting now) and since I didn't have the landmine I did BoRs instead of T-Bar Rows. Very likely to keep this for the rest of my base phase.
Micro 2, Week 3, Day 1
Squat w/ Belt
8@288, RPE 7
4x8@260
RDLs
4x8@225
Front Squat
4x8@135, 145, 155, 165
BoRs
5x12@130, 130, 135, 135, 135
My landmine squat setup has been giving me slight knee issues so I decided just to do Front Squats instead (partly because I just like Front Squatting now) and since I didn't have the landmine I did BoRs instead of T-Bar Rows. Very likely to keep this for the rest of my base phase.
Last edited by SnakePlissken on Tue Nov 16, 2021 4:30 am, edited 1 time in total.
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
I actually tried running the Peak Strength version (90% based on it with all the plus sets) during the summer when I was doing Muay Thai and I felt great for about 5 weeks and on week 6 I think is when I was supposed to do my Squats around 75% for my 5x5+ and my first set I did 3 reps because I was going to fail the next one lol. Honestly I think I had too much going on recovery wise, but I came back to the 70's powerlifter template. Puts size on you like mad and honestly feels like a breathe of fresh air not touching a 300lb squat or 400lb deadlift for a while.OrderInChaos wrote: ↑Mon Nov 15, 2021 2:03 pm Bro, I'm running Bullmastiff as it got mildly rewritten in Peak (just a few changes to sets total on strength sets, and "alternate lift accessories"/blended split instead of ALL quads shit on squats day, ALL back/hammies on DL day)... I'm really glad you hyped up Base in a thread a while back and got me to reread the books. Perfect antidote to some programming fuckaround-ery I'd been doing and also, 5 sets of 12 RDLs at a true 60ish% and 5 sets of 12 front squats... plus those schemes etc. as applied to all the lats work. I never realized I could work in those rep ranges on lower movements and my quads are thanking me.
Anyway, mad rambling, sorry to clutter your log, but dude I really dig Bromley's stuff. Glad you're succeeding with it too!