djl236's Log

[djl236]

Week 7 Day 3

Deadlift - beltless. 82.5% for 5x1. 45 seconds rest between sets.
82.5% - 430x8x1

All assistance work is 30 seconds rest between sets.

Farmers Walks
170 lbs x 8 x 50 feet

Seated BB Press
85x8x8

Inverted Rows
BWx8x8

DB Waiter Curls

DB Champagnes
25s x 8 x 8

[djl236]

Week 7 Day 4

Day 4 all rest periods are 60 seconds.

Pullups - BW only
3x10

DB Bench
85s x 3 x 12

Walking DB Lunges
45s x 3 x 20 yards

KB Swings
55lbs x 3 x 12

DB Hammer Curls - non alternating
40s x 3 x 15

Triceps Pushdowns
3x15

[djl236]

Week 8 Day 1

Deload and final week of this program.

High Bar Squat
80% - 335x2x3 - 2 minutes rest between sets.

All assistance work is 30 seconds rest between sets

Heavy Prowler Pushes
250 x 4 x 50 feet

Leg Curls
4x6

Backwards Treadmill Run with no power on (since I don't have a sled to drag backwards)
50 feet x 4

DB Bulgarian Split Squats
40s x 4 x 8 - one set is 4 each leg.

DB Lateral Step Ups
40s x 4 x 8 - one set is 4 each leg.

[djl236]

Week 8 Day 2

Competition Pause Bench Press
80% - 265x4x2 - 2 minutes rest.

All assistance work is 30 seconds rest between sets.

Chest Supported Rows - half second hold at the top
195x4x8

Weighted Dips - BW + 25lbs
4x8

Lat Pulldowns
110x4x8

Banded Flyes - 1 second pause at the top. Love these.
8 x 8

Overhead Dumbbell Triceps Extensions
40s x 8 x 8

[djl236]

Week 8 Day 3

Deadlift - beltless. 75% for 4x1. 45 seconds rest between sets.
75% - 405x4x1 - 75% was actually 390 it was just easier to throw another 45 on each side.

All assistance work is 30 seconds rest between sets.

Farmers Walks
340 lbs x 4 x 50 feet

Seated BB Press
95x4x8

Inverted Rows
BWx4x8

DB Waiter Curls
30s x 4 x 8

DB Champagnes
25s x 4 x 8

[djl236]

Deload week

Week 8 Day 4

Day 4 all rest periods are 60 seconds.

Pullups - BW only
2x8

DB Bench
85s x 2 x 12

Walking DB Lunges
45s x 2 x 20 yards

KB Swings
55lbs x 2 x 12

DB Hammer Curls - non alternating
40s x 2 x 15

Triceps Pushdowns
2x15

[djl236]

Starting Greg Nukol's Average To Savage 2.0 this week. Gonna run the Last Set RIR variation. For the first week I'm just using guestimated maxes and I think starting next week I'll start using the method of working up to a single @ RPE 8/RIR 2 for a training max to base my work/volume.

Week 1 Day 1

Squat - (E1RM 450)
315x5x5 - Last set RIR was 4
2.5 mins rest. Haven't done low bar squats in two months. These felt great, moved fast and were easy.

DB Bench - Trying out dumbbell bench as one of my bench variations instead of the usual 2 or 3 count pause. I'm not sure it's going to help my bench strength but I'll give it shot since I feel like doing them. Guessed my max at 120 lbs DBs.
70s x 5 x 7 - Last set RIR was 10. Way too light/easy.
1.5 minutes rest.

RDLs - using RDL as my 2nd deadlift movement. Guessed my max at 375 lbs.
225x5x7 - Last set RIR 4.
1.5 mins rest.

Chins - Goal is to get 40 reps in 3 or less sets. Once you can get 40 reps in 3 sets, add weight/increase weight.
BW only
1x15
1x13
1x12
40 total reps.

Easy workout, good starting point.

[djl236]

Week 1 Day 2

Competition Pause Bench
300x1 @ RPE 8
235x5x5 - Last set RIR was 4
2.5 mins rest.

High Bar Squat
375x1 @ RPE 8.5
245x5x7 - Last set RIR was 4.
2.5 minutes rest.

Seated BB Overhead Press
150x1 @ RPE 8
100x5x7 - Last set RIR 5.
2.5 mins rest. Work sets very easy.

Lat Pulldowns - Normal grip. Goal is to get 40 reps in 3 sets. Once you can get 40 reps in 3 sets, add weight/increase weight.
125x15
125x15
125x14
44 total reps.

[djl236]

Week 1 Day 3

Deadlift
470x1 @ RPE 8
365x5x5 - Last set RIR was 3
2.5 mins rest.

Close Grip Bench
290x1 @ RPE 8
195x5x7 - Last set RIR was 4.
2-2.5 minutes rest.

Barbell Rows - Goal is to get 40 reps in 3 sets. Once you can get 40 reps in 3 sets, add weight/increase weight.
225x15
225x12
225x10
37 total reps.

DB Preacher Curls - with orange band.
15lbs x 4 x 10

[djl236]

Week 1 Day 4

Overhead Press
180x1 @ RPE 8
140x5x5 - Last set RIR was 4
2 mins rest.

Leg Press
635x1 @ RPE 8
425x5x7 - Last set RIR was 4.
1.5 minutes rest.

Farmer's Walk
360 lbs x 8 x 50 feet
30 seconds rest.

DB Waiter Curls
35lbs x 5 x 10

[djl236]

Week 2 Day 1

Squat
405x1 @ RPE 8.5 maybe 8
340x5x4 - Last set RIR was 2
2.5 mins rest to start. 5 minutes by the last set. Squats were sluggish and shitty. Felt under-recovered.

DB Bench
80s x 5 x 6 - Last set RIR was 6.
1.5 minutes rest.

RDLs
245x5x6 - Last set RIR 4.
1.5 mins rest.

Chins - BW + 10lbs
1x15
1x13
1x12
40 total reps.

[djl236]

Week 2 Day 2

Competition Pause Bench
305x1 @ RPE 8 maybe 8.5 Misgrooved it.
250x5x4 - Last set RIR was 4
2.5 mins rest.

High Bar Squat
375x1 @ RPE 8
270x5x6 - Last set RIR was 4.
2.5 minutes rest.

Seated BB Overhead Press
160x1 @ RPE 8
115x5x6 - Last set RIR 4.
2 mins rest. Work sets very easy.

Lat Pulldowns - Normal grip.
135x16
135x14
135x12
42 total reps.

[djl236]

Week 2 Day 3

Deadlift
475x1 @ RPE 8
395x5x4 - Last set RIR was 3
2.5 mins rest.

Close Grip Bench
295x1 @ RPE 8
215x5x6 - Last set RIR was 4.
2 minutes rest.

Barbell Rows
225x16
225x12
225x10
38 total reps.

Seated DB Curls - Strict. Both arms at the same time.
25lbs x 4 x 10

[djl236]

Week 2 Day 4

Overhead Press
185x1 @ RPE 8.5
150x5x4 - Last set RIR was 3
2 mins rest.

Leg Press
640x1 @ RPE 8
460x5x6 - Last set RIR was 4.
1.5 minutes rest.

Farmer's Walk
360 lbs x 8 x 50 feet
30 seconds rest.

DB Waiter Curls
35lbs x 5 x 10

[djl236]

Week 3 Day 1

Squat
405x1 @ RPE 8.5 (estimated RPE 8 - 395)
350x5x3 - Last set RIR was 3
2.5 mins rest to start. 5 minutes by the last set. Strength is down from weight is. Going to try increasing my protein intake..

DB Bench
90s x 5 x 5 - Last set RIR was 4.
1.5 minutes rest.

RDLs
265x5x5 - Last set RIR 4.
1.5 mins rest.

Chins - BW + 15lbs
1x16
1x13
1x10
39 total reps.

[djl236]

Week 3 Day 2

Competition Pause Bench
305x1 @ RPE 8
When I was fat, 315-325 was my RPE 8. Sad face.
270x5x3 - Last set RIR was 3
3 mins rest.

High Bar Squat
380x1 @ RPE 8
295x5x5 - Last set RIR was 4.
2.5 minutes rest.

Seated BB Overhead Press
165x1 @ RPE 8 - PR RPE. This was my max when I started.
130x5x5 - Last set RIR 4.
2 mins rest.

Lat Pulldowns - Normal grip.
145x16
145x14
145x11
41 total reps.

[djl236]

Week 3 Day 3

Deadlift
480x1 @ RPE 8
425x5x3 - Last set RIR was 3
3 mins rest.

Close Grip Bench
300x1 @ RPE 8.5
230x5x5 - Last set RIR was 3.
2 minutes rest.

Barbell Rows
225x17
225x13
225x11
41 total reps.
1.5 minutes rest.

Seated DB Curls - Strict. Both arms at the same time.
25lbs x 4 x 10

[djl236]

Week 3 Day 4

Overhead Press
185x1 @ RPE 8
165x5x3 - Easy. Last set RIR was 4
2 mins rest.

Leg Press
645x1 @ RPE 8
500x5x5 - Last set RIR was 4.
1.5 minutes rest.

Farmer's Walk
360 lbs x 8 x 50 feet
30 seconds rest. Easy.

DB Waiter Curls
35lbs x 5 x 10

[djl236]

Week 4 Day 1

Slightly increased my protein intake this past week and saw some improvement today.


Squat
405x1 @ RPE 8
325x5x5 - Last set RIR was 3
3.5 mins rest to start. 5 minutes by the last set.

DB Bench
80s x 5 x 7 - Last set RIR was 5.
1.5 minutes rest.

RDLs
245x5x7 - Last set RIR 4.
1 mins rest.

Chins - BW + 15lbs
1x17
1x12
1x11
40 total reps.

[djl236]

Week 4 Day 2

Competition Pause Bench
310x1 @ RPE 8
250x5x5 - Last set RIR was 3
2.5 mins rest.

High Bar Squat
385x1 @ RPE 8 maybe 8.5
265x5x7 - Last set RIR was 4.
2.5 minutes rest.
Thinking about moving high bar squat to day 4 and leg press to day 2 to see if I recover a little better.

Seated BB Overhead Press
165x1 @ RPE 8
115x5x7 - Last set RIR 4.
2 mins rest.

Lat Pulldowns - Normal grip.
155x16
155x14
155x12
42 total reps.