djl236's Log

[djl236]

Week 4 Day 3

Deadlift
485x1 @ RPE 8
390x5x5 - Last set RIR was 4
2.5 mins rest.

Close Grip Bench
300x1 @ RPE 8
210x5x7 - Last set RIR was 3.
2 minutes rest.

Barbell Rows
235x15
235x13
235x11
39 total reps.
1.5 minutes rest.

Seated DB Curls - Strict. Both arms at the same time.
25lbs x 5 x 10

[djl236]

Week 4 Day 4

Overhead Press
180x1 @ RPE 8@3
145x5x5 - Last set RIR was 4
2 mins rest.
My press is weak.

Leg Press
650x1 @ RPE 8
455x5x7 - Last set RIR was 4.
1 minutes rest.

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

DB Waiter Curls
35lbs x 5 x 10

[djl236]

Week 5 Day 1

Squat
405x1 @ RPE 8
355x5x4 - Last set RIR was 2
3.5 mins rest to start. 5 minutes by the last set. These were actually tough. Felt heavy.

DB Bench
85s x 5 x 6 - Last set RIR was 5.
1 minutes rest.

RDLs
260x5x6 - Last set RIR 4.
1 mins rest.

Chins - BW + 20lbs
1x16
1x11
1x10
37 total reps.

[djl236]

Week 5 Day 2

Competition Pause Bench
315x1 @ RPE 8.5
265x5x4 - Last set RIR was 2
3-3.5 mins rest.

Leg Press
655x1 @ RPE 8
495x5x6 - Last set RIR was 4.
1 minute rest.

Seated BB Overhead Press
165x1 @ RPE 8.5 - misgrooved it.
125x5x6 - Last set RIR 3.
2 mins rest.

Lat Pulldowns - Normal grip.
160x15
160x13
160x12
40 total reps.

[djl236]

Week 5 Day 3

Deadlift
490x1 @ RPE 8.5
420x5x4 - Last set RIR was 2
3-4 mins rest.

Close Grip Bench
305x0 - completely misgrooved.
300x1 @ RPE 8.5. That miss at 305 screwed me.
225x5x6 - Last set RIR was 4.
2.5-3 minutes rest.

Barbell Rows
235x16
235x13
235x11
40 total reps.
1.5 minutes rest.

Seated DB Curls - Strict. Both arms at the same time.
30lbs x 5 x 10

[djl236]

Week 5 Day 4

Overhead Press
185x1 @ RPE 9.5 - WEAK.
150x5x4 - Last set RIR was 3.
3 mins rest.
My press and squat took the biggest losses of strength after losing 20 lbs of bodyweight, but at least I can still press more than any #Democrat governor can squat.

High Bar Squat
390x1 @ RPE 8
295x5x6 - Last set RIR was 3.
3 minutes rest.

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

DB Waiter Curls
40s x 5 x 10

[djl236]

Week 6 Day 1

Squat
390x1 @ REP 7.5
410x0 - WTF. I think it was a technical error but probably would've been an RPE 9-9.5 anyway over my goal of 8.
405x1 @ RPE 8.5 maybe 8. Guestimated 400x1 @ 8.
365x5x3 - Last set RIR was 1
3.5 mins rest to start. 5 minutes by the last set. Every rep of every set felt heavy and awful today. Only the 3rd set felt decent at best.

DB Bench
95s x 5 x 5 - Last set RIR was 5.
1 minutes rest.

RDLs
280x5x5 - Last set RIR 4.
1-1.5 mins rest.

Chins - BW + 20lbs
1x18
1x14
1x11
43 total reps.
2 minutes rest.

[djl236]

Week 6 Day 2

Competition Pause Bench
315x1 @ RPE 8
290x5x3 - Last set RIR was 1. Supposed to be 2 or higher.
4-5 mins rest.

Leg Press
660x1 @ RPE 8
530x5x5 - Last set RIR was 4.
1 minute rest.

Seated BB Overhead Press
170x1 @ RPE 9.5 maybe 9. PR.
135x5x5 - Last set RIR 4.
2.5-3 mins rest.

Lat Pulldowns - Normal grip.
165x15
165x13
165x12
40 total reps.

[djl236]

Week 6 Day 3

Deadlift
490x1 @ RPE 8
450x5x3 - Last set RIR was 1
4-5 mins rest.

Close Grip Bench
305x1 - @ RPE 8.5
245x5x5 - Last set RIR was 3.
3-3.5 minutes rest.

Barbell Rows
240x14
240x12
240x10
36 total reps.
1.5 minutes rest.

Seated DB Curls - Strict. Both arms at the same time.
30lbs x 5 x 10

[djl236]

Week 6 Day 4

Overhead Press
185x1 @ RPE 8
170x5x3 - Last set RIR was 1.5
3 mins rest.

High Bar Squat
395x1 @ RPE 8.5
315x5x5 - Last set RIR was 3.
4-5 minutes rest.

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

DB Waiter Curls
40s x 5 x 10

[djl236]

Week 7 Day 1

Deload week

Squat
405 x1 @ RPE 9
260x5x5
2 minutes rest.

DB Bench
65s x 5 x 5
1 minutes rest.

RDLs
195x5x5
1 mins rest.

Chins - BW + 25lbs
1x15
1x14
1x12
41 total reps.
2 minutes rest.

[djl236]

Week 7 Day 2

Deload week

Competition Pause Bench
320x1 @ RPE 9
210x5x5

Leg Press
665x1 @ RPE 8
370x5x5

Seated BB Overhead Press
170x1 @ RPE 9.5
95x5x5

Lat Pulldowns - Normal grip.
170x15
170x13
170x12
40 total reps.

[djl236]

Week 7 Day 3

Deload week

Deadlift
475x1 @ RPE 8
320x5x5

Close Grip Bench
305x1 - @ RPE 8
185x5x5

Chest Supported Rows - give my lower back some rest.
205x4x10

Seated DB Curls - Strict. Both arms at the same time.
30lbs x 5 x 10

[djl236]

Week 7 Day 4

Deload week

Overhead Press
185x1 @ RPE 8
125x5x5

High Bar Squat
395x1 @ RPE 8
220x5x5

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

DB Waiter Curls
40s x 5 x 10

[djl236]

Week 8 Day 1

Squat
405 x1 @ RPE 7.5
340x5x4
Last set RIR 3
3-4 minutes rest.

DB Bench
85s x 5 x 6
Last set RIR 5
1 minutes rest.

RDLs
260x5x6
Last set RIR 5
1.5 mins rest.

Chins - BW + 30lbs
1x15
1x13
1x11
39 total reps.
2 minutes rest.

[djl236]

Week 8 Day 2

Competition Pause Bench
320x1 @ RPE 8.5
265x5x4
Last set RIR 3
3-4 mins rest

Leg Press
670x1 @ RPE 8
485x5x6
Last set RIR 5
1 minutes rest.

Seated BB Overhead Press
165x1 @ RPE 8
120x5x6
Last set RIR 3
1 minutes rest

Lat Pulldowns - Normal grip.
175x15
175x13
175x11
39 total reps.

[djl236]

Week 8 Day 3

Deadlift
490x1 @ RPE 8
410x5x4
Last set RIR 3
3 minutes rest.
Dreads felt strong.

Close Grip Bench
305x1 - @ RPE 8
225x5x6 - supposed to be 220. Too lazy to load smaller plates
Last set RIR 4
3 minutes rest.

BB Rows
240x15
240x13
240x12
40 reps

Fat Bar Reverse Curls - never did these. Need to work on and build my grip/forearms
45x10
55x10
45x3x10

[djl236]

Week 8 Day 4

Overhead Press
180x1 @ RPE 8
150x5x4
Last set RIR 3
2.5-3 minutes rest

Pin Squat - replaced high bar with pin squat due to right knee pain.
395x1 @ RPE 8
280x5x6
Last set RIR 3
3 minutes rest

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

DB Waiter Curls
45s x 5 x 10

Fat EZ Bar Reverse Curls
40x5x10

[djl236]

Week 9 Day 1

Squat
410 x1 @ RPE 8 almost 8.5
365x5x3
Last set RIR 2
3.5-4 minutes rest.

DB Bench
90s x 5 x 5
Last set RIR 6
1 minutes rest.

RDLs
275x5x5
Last set RIR 4
1 mins rest.

Chins - BW + 30lbs
1x15
1x12
1x11
40 total reps.
2 minutes rest.

Fat Bar Reverse Curls
50x5x10

[djl236]

Week 9 Day 2

Competition Pause Bench
320x1 @ RPE 9 - misgrooved
280x5x3
Last set RIR 2
3-3.5 mins rest

Leg Press
675x1 @ RPE 8
525x5x5
Last set RIR 5
1-1.5 minutes rest.

Seated BB Overhead Press
170x1 @ RPE 9
135x5x5
Last set RIR 3
2 minutes rest

Lat Pulldowns - Normal grip.
175x15
175x13
175x12
40 total reps.