djl236's Log

[djl236]

Week 9 Day 3

Deadlift
495x1 @ RPE 8.5/9
425x5x3
Last set RIR 3
3 minutes rest.

Close Grip Bench
310x1 - @ RPE 8.5 maybe 8
240x5x5
Last set RIR 4
2.5 minutes rest.

BB Rows
245x15
245x13
245x12
40 reps

[djl236]

Week 9 Day 4

Overhead Press
190x1 @ RPE 8
170x5x3
Last set RIR 2
3 minutes rest

Pin Squat
400x1 @ RPE 8
305x5x5
Last set RIR 4
3 minutes rest

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

Seated DB Curls
35s x 5 x 10

Fat Bar Reverse Curls
45x5x10

[djl236]

Week 10 Day 1

Squat
410x1 @ RPE 8/8.5 - same as last week. I can grind them out.
385x5x2
Last set RIR 1
4 minutes rest.

DB Bench
100s x 5 x 4
Last set RIR 5
1 minutes rest.

RDLs
295x5x4
Last set RIR 5
1 mins rest.

Chins - BW + 35lbs
2x12
1x10
34 total reps.
2 minutes rest.

Fat Bar Reverse Curls
50x5x10

[djl236]

Week 10 Day 2

Competition Pause Bench
320x1 @ RPE 8.5/9
300x5x2
Last set RIR 1
3.5-4 mins rest

Leg Press
680x1 @ RPE 8
565x5x4
Last set RIR 5
1 minute rest.

Seated BB Overhead Press
170x1 @ RPE 9
145x5x4
Last set RIR 3
2.5-3 minutes rest

Lat Pulldowns - Neutral grip.
150x3x15
45 total reps.

[djl236]

Week 10 Day 3

Deadlift
480x1 @ RPE 8
495x1 @ RPE 9
455x5x2
Last set RIR 1
3 minutes rest.

Close Grip Bench
310x1 - @ RPE 8.5
260x5x4
Last set RIR 3
3.5 minutes rest.

BB Rows
250x15
250x13
250x12
40 reps

Seated DB Curls - non alternating
35s x 5 x 10

[djl236]

Week 10 Day 4

Overhead Press
190x1 @ RPE 8
180x5x2
Last set RIR 1
3-3.5 minutes rest

Pin Squat
405x1 @ RPE 8
340x5x4
Last set RIR 3
2.5 minutes rest

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

Fat Bar Reverse Curls
45x5x10

[djl236]

Week 11 Day 1

Squat
415x1 @ RPE 8/8.5
355x5x4
Last set RIR 2
3-4 minutes rest.

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

RDLs
270x5x6
Last set RIR 5
1 mins rest.

Chins - BW + 35lbs
1x14
1x11
1x10
35 total reps.
2 minutes rest.

Fat Bar Reverse Curls
50x5x10

[djl236]

Week 11 Day 2

Competition Pause Bench
320x1 @ RPE 8
275x5x4
Last set RIR 2
3-3.5 mins rest

Leg Press
685x1 @ RPE 8
515x5x6
Last set RIR 5
1 minute rest.

Seated BB Overhead Press
165x1 @ RPE 8
125x5x6
Last set RIR 4
2 minutes rest

Lat Pulldowns - Neutral grip.
155x3x15
45 total reps.

[djl236]

Week 11 Day 3

Deadlift
485x1 @ RPE 8
420x5x4
Last set RIR 3
3 minutes rest.

Close Grip Bench
310x1 - @ RPE 8 maybe 8.5
235x5x6
Last set RIR 4
2.5-3 minutes rest.

BB Rows
255x15
255x13
255x12
40 reps

Seated DB Curls - non alternating
35s x 5 x 10

[djl236]

Week 11 Day 4

Overhead Press
190x1 @ RPE 8.5
160x5x4
Last set RIR 2
2.5 minutes rest

Pin Squat
410x1 @ RPE 8.5 - really an 8 but it was sloppy.
305x5x6
Last set RIR 3
2.5 minutes rest

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

Fat Bar Reverse Curls
55x5x10

[djl236]

Week 12 Day 1

Squat
415 x1 @ RPE 8.5 - depth too deep.375x5x3
Last set RIR 2
4-4.5 minutes rest.
These were harder than expected.

DB Bench
100s x 5 x 5
Last set RIR 5
1 minutes rest.

RDLs
290x5x6
Last set RIR 5
1 mins rest.

Chins - BW + 35lbs
1x14
1x11
1x10
35 total reps.
2 minutes rest.

Fat Bar Reverse Curls
55x5x10

[djl236]

Week 12 Day 2

Competition Pause Bench
325x1 @ RPE 8.5/9 - need to pause slightly longer.
295x5x3
Last set RIR 1. Supposed to be a 2.
4-4.5 mins rest
Hard.

Leg Press
690x1 @ RPE 8
555x5x5
Last set RIR 5
1 minute rest.

Seated BB Overhead Press
170x1 @ RPE 8.5
135x5x5
Last set RIR 3
2 minutes rest

Lat Pulldowns - Neutral grip.
160x3x15
45 total reps.

[djl236]

Week 12 Day 3

Deadlift
490x1 @ RPE 8
450x5x3
Last set RIR 2
4-4.5 minutes rest. Tough.

Close Grip Bench
315x1 - @ RPE 9. I think this is a PR.
250x5x5
Last set RIR 3
2.5 minutes rest.

DB Rows - felt like doing DBs instead of barbell rows.
100s x 4 x 10
40 reps

Seated DB Curls - non alternating
35s x 5 x 10

[djl236]

Week 12 Day 4

Overhead Press
195x1 @ RPE 9.5
170x5x3
Last set RIR 3
3 minutes rest

Pin Squat
410x1 @ RPE 8
330x5x5
Last set RIR 3
2.5 minutes rest

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

Fat Bar Reverse Curls
55x5x10

[djl236]

Week 13 Day 1

Squat
415 x1 @ RPE 8.5 - better than last week. Still not sure I'd get a 3rd rep so it's an 8.5.
400x5x2
Last set RIR 1
5 minutes rest.
Hard.

2ct Bench Press
300x1 @ RPE 8
260x5x4
Last set RIR 3
3 minutes rest.

RDLs
315x5x4
Last set RIR 3
1 mins rest.

Chins - BW + 35lbs
4x10
2 minutes rest.

Fat Bar Reverse Curls
55x5x10


Swapped DB bench for 2ct pause. I don't have enough DBs over 100 to keep doing them.

[djl236]

Week 13 Day 2

Competition Pause Bench
325x1 @ RPE 8.5/9 - closer to 9.
305x5x2
Last set RIR 1
5 mins rest
Hard.

Leg Press
695x1 @ RPE 8
600x5x4
Last set RIR 3
1 minute rest.

Seated BB Overhead Press
170x1 @ RPE 9
140x5x4
Last set RIR 3
2 minutes rest

Lat Pulldowns - Neutral grip.
165x4x10

[djl236]

Week 13 Day 3

Deadlift
495x1 @ RPE 8
480x5x2
Last set RIR 0
5 minutes rest. Hard.

Close Grip Bench
310x1 - @ RPE 8
265x5x4
Last set RIR 2
3.5 minutes rest.

DB Rows
100s x 4 x 10
40 reps

Seated DB Curls - non alternating
35s x 5 x 10

[djl236]

Week 13 Day 4

Overhead Press
190x1 @ RPE 8
180x5x2
Last set RIR 1
3-3.5 minutes rest

Pin Squat
415x1 @ RPE 8.5
355x5x4
Last set RIR 2
3.5 minutes rest

Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest

Fat Bar Reverse Curls
55x5x10

[djl236]

Week 14 Day 1

Deload week.

Squat
415 x1 @ RPE 7.5/8
275x5x5
2.5 minutes rest.

2ct Bench Press
305x1 @ RPE 8
170x5x5
1.5 minutes rest.

RDLs
205x5x5
1 mins rest.

Chins - BW only
5x10
1.5 minutes rest.

Fat Bar Reverse Curls
55x5x10

[djl236]

Week 14 Day 2

Deload week

Competition Pause Bench
325x1 @ RPE 8
215x5x5
1.5 mins rest

Leg Press
695x1 @ RPE 8
405x5x5
1 minute rest.

Seated BB Overhead Press
170x1 @ RPE 9
95x5x5
30 seconds rest

Lat Pulldowns - Neutral grip.
165x5x10