Week 14 Day 3
Deload week
Deadlift
500x1 @ RPE 8.5
330x5x5
1.5 minutes rest.
Close Grip Bench
315x1 - @ RPE 8.5
170x5x5
1 minute rest.
DB Rows
100s x 5 x 10
Seated DB Curls - non alternating
35s x 5 x 10
djl236's Log
Moderator: Chebass88
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djl236
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Re: djl236's Log
Week 14 Day 4
Deload week
Overhead Press
190x1 @ RPE 8
125x5x5
1 minutes rest
Pin Squat
415x1 @ RPE 8
230x5x5
2 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
60x5x10
Deload week
Overhead Press
190x1 @ RPE 8
125x5x5
1 minutes rest
Pin Squat
415x1 @ RPE 8
230x5x5
2 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
60x5x10
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 15 Day 1
Squat
415 x1 @ RPE 8.5
365x5x3
Last set RIR 2
4.5 minutes rest.
2ct Bench Press
310x1 @ RPE 8
240x5x5
Last set RIR 3
2.5-3 minutes rest.
RDLs
285x5x5
Last set RIR 5
1 mins rest.
Chins - BW + 35lbs
5x10
2 minutes rest.
Fat Bar Reverse Curls
60x5x10
Squat
415 x1 @ RPE 8.5
365x5x3
Last set RIR 2
4.5 minutes rest.
2ct Bench Press
310x1 @ RPE 8
240x5x5
Last set RIR 3
2.5-3 minutes rest.
RDLs
285x5x5
Last set RIR 5
1 mins rest.
Chins - BW + 35lbs
5x10
2 minutes rest.
Fat Bar Reverse Curls
60x5x10
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 15 Day 2
Competition Pause Bench
330x1 @ RPE 9
290x5x3
4-4.5 mins rest
Leg Press
700x1 @ RPE 8
545x5x5
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8
130x5x5
2.5 minutes rest
Lat Pulldowns - Neutral grip.
170x5x10
Competition Pause Bench
330x1 @ RPE 9
290x5x3
4-4.5 mins rest
Leg Press
700x1 @ RPE 8
545x5x5
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8
130x5x5
2.5 minutes rest
Lat Pulldowns - Neutral grip.
170x5x10
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djl236
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- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 15 Day 3
Deadlift
500x1 @ RPE 8
445x5x3
Last set RIR 2
4 miinutes rest.
Close Grip Bench
315x1 - @ RPE 8.5/9
240x5x5
Last set RIR 3
2 minute rest.
DB Rows - strict, extended ROM
75s x 4 x 15
Seated DB Curls - non alternating
35s x 5 x 10
Deadlift
500x1 @ RPE 8
445x5x3
Last set RIR 2
4 miinutes rest.
Close Grip Bench
315x1 - @ RPE 8.5/9
240x5x5
Last set RIR 3
2 minute rest.
DB Rows - strict, extended ROM
75s x 4 x 15
Seated DB Curls - non alternating
35s x 5 x 10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 15 Day 4
Overhead Press
195x1 @ RPE 8
175x5x3
Last set RIR 2
3.5 minutes rest
Pin Squat
420x1 @ RPE 8
325x5x5 Last set RIR 3
3 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
60x5x10
Overhead Press
195x1 @ RPE 8
175x5x3
Last set RIR 2
3.5 minutes rest
Pin Squat
420x1 @ RPE 8
325x5x5 Last set RIR 3
3 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
60x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 16 Day 1
Squat
420x1 @ RPE 8
395x5x2
Last set RIR 1
5 minutes rest.
2ct Bench Press
315x1 @ RPE 8 - PR I think.
265x5x4
Last set RIR 3
3 minutes rest.
RDLs
310x5x4
Last set RIR 3
1 mins rest.
Chins - BW + 40lbs
5x10
2-2.5 minutes rest.
Fat Bar Reverse Curls
65x5x10
Squat
420x1 @ RPE 8
395x5x2
Last set RIR 1
5 minutes rest.
2ct Bench Press
315x1 @ RPE 8 - PR I think.
265x5x4
Last set RIR 3
3 minutes rest.
RDLs
310x5x4
Last set RIR 3
1 mins rest.
Chins - BW + 40lbs
5x10
2-2.5 minutes rest.
Fat Bar Reverse Curls
65x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 16 Day 2
Competition Pause Bench
330x1 @ RPE 10 - WTF
300x5x2
Laser set RIR 1
4 mins rest
Leg Press
705x1 @ RPE 8
590x5x4
Last set RIR 4
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8.5
140x5x4
2.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
Competition Pause Bench
330x1 @ RPE 10 - WTF
300x5x2
Laser set RIR 1
4 mins rest
Leg Press
705x1 @ RPE 8
590x5x4
Last set RIR 4
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8.5
140x5x4
2.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 16 Day 3
Deadlift
505x1 @ RPE 10 - WTF. Weak today.
470x5x2 - based off last week's single instead of using this week's, so heavier than it should be. These were ok.
Last set RIR 1
5 minutes rest.
Close Grip Bench
315x1 - @ RPE 9
260x5x4
Last set RIR 3
2.5-3 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Seated DB Curls - non alternating
35s x 5 x 10
Deadlift
505x1 @ RPE 10 - WTF. Weak today.
470x5x2 - based off last week's single instead of using this week's, so heavier than it should be. These were ok.
Last set RIR 1
5 minutes rest.
Close Grip Bench
315x1 - @ RPE 9
260x5x4
Last set RIR 3
2.5-3 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Seated DB Curls - non alternating
35s x 5 x 10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 16 Day 4
Overhead Press
195x1 @ RPE 8.5
180x5x2
Last set RIR 1
4 minutes rest
Pin Squat
425x1 @ RPE 8.5
350x5x4 Last set RIR 3
4-4.5 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
65x5x10
Overhead Press
195x1 @ RPE 8.5
180x5x2
Last set RIR 1
4 minutes rest
Pin Squat
425x1 @ RPE 8.5
350x5x4 Last set RIR 3
4-4.5 minutes rest
Prowler - High Handles
225 lbs x 5 x 100 feet
60 seconds rest
Fat Bar Reverse Curls
65x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 17 Day 1
Squat
425x1 @ RPE 9
415x5x1
Last set RIR 0
5 minutes rest.
2ct Bench Press
320x1 @ RPE 9 - PR
280x5x3
Last set RIR 2
4-5 minutes rest.
RDLs
330x5x3
Last set RIR 3
1 mins rest.
Chins - BW only
5x10
Fat Bar Reverse Curls
70x5x10
Squat
425x1 @ RPE 9
415x5x1
Last set RIR 0
5 minutes rest.
2ct Bench Press
320x1 @ RPE 9 - PR
280x5x3
Last set RIR 2
4-5 minutes rest.
RDLs
330x5x3
Last set RIR 3
1 mins rest.
Chins - BW only
5x10
Fat Bar Reverse Curls
70x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 17 Day 2
Competition Pause Bench
315x1 @ RPE 8
315x5x1
Laser set RIR 1
5 mins rest
Leg Press
710x1 @ RPE 8
630x5x3
Last set RIR 3
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8
150x5x3
2.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
Competition Pause Bench
315x1 @ RPE 8
315x5x1
Laser set RIR 1
5 mins rest
Leg Press
710x1 @ RPE 8
630x5x3
Last set RIR 3
1 minute rest.
Seated BB Overhead Press
170x1 @ RPE 8
150x5x3
2.5 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 17 Day 3
Deadlift
500x1 @ RPE 8
500x5x1 - PR. Brutal. Actually missed the 4th single. Rested longer and came back to hit the 4th and 5th singles. 6 total singles with 500 lbs.
Last set RIR 0
5 minutes rest to start, 10 minutes for the last two.
Close Grip Bench
315x1 - @ RPE 9
275x5x3
Last set RIR 2
3-4 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Seated DB Curls - non alternating
35s x 5 x 10
Deadlift
500x1 @ RPE 8
500x5x1 - PR. Brutal. Actually missed the 4th single. Rested longer and came back to hit the 4th and 5th singles. 6 total singles with 500 lbs.
Last set RIR 0
5 minutes rest to start, 10 minutes for the last two.
Close Grip Bench
315x1 - @ RPE 9
275x5x3
Last set RIR 2
3-4 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Seated DB Curls - non alternating
35s x 5 x 10
-
djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 17 Day 4
Overhead Press
190x1 @ RPE 9
185x5x1
Last set RIR 1
4 minutes rest
Pin Squat
425x1 @ RPE 8
380x5x3 Last set RIR 1
4-4.5 minutes rest
Prowler
225 lbs x 5 x 50 feet - high handles
155 lbs x 5 x 50 feet - low handles
60 seconds rest
Fat Bar Reverse Curls
70x5x10
Overhead Press
190x1 @ RPE 9
185x5x1
Last set RIR 1
4 minutes rest
Pin Squat
425x1 @ RPE 8
380x5x3 Last set RIR 1
4-4.5 minutes rest
Prowler
225 lbs x 5 x 50 feet - high handles
155 lbs x 5 x 50 feet - low handles
60 seconds rest
Fat Bar Reverse Curls
70x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 18 Day 1
Squat
425x1 @ RPE 9
385x5x2
Last set RIR 1
5 minutes rest. Weights down because I'm not recovered from Wednesday's pin squats. Sore in my lower quads.
2ct Bench Press
320x1 @ RPE 8 - PR
266x5x4
Last set RIR 2
3-4 minutes rest.
RDLs
310x5x4
Last set RIR 3
1 mins rest.
Chins - BW + 45lbs
5x6
Fat Bar Reverse Curls
70x5x10
Squat
425x1 @ RPE 9
385x5x2
Last set RIR 1
5 minutes rest. Weights down because I'm not recovered from Wednesday's pin squats. Sore in my lower quads.
2ct Bench Press
320x1 @ RPE 8 - PR
266x5x4
Last set RIR 2
3-4 minutes rest.
RDLs
310x5x4
Last set RIR 3
1 mins rest.
Chins - BW + 45lbs
5x6
Fat Bar Reverse Curls
70x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 18 Day 2
Competition Pause Bench
325x1 @ RPE 8.5
300x5x2
Last set RIR 1
4 mins rest
Skipping the optional singles on the assistance movements to help with recovery.
Leg Press
595x5x4
Last set RIR 3
1 minute rest.
Knees and quads still sore.
Seated BB Overhead Press
140x5x4
3 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
Competition Pause Bench
325x1 @ RPE 8.5
300x5x2
Last set RIR 1
4 mins rest
Skipping the optional singles on the assistance movements to help with recovery.
Leg Press
595x5x4
Last set RIR 3
1 minute rest.
Knees and quads still sore.
Seated BB Overhead Press
140x5x4
3 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
-
djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 18 Day 3
Deadlift
500x1 @ RPE 9 maybe 9.5. Still sore and tired.
465x5x2
Last set RIR 1
5 minutes rest.
Skipping the optional single for assistance lifts the last couple weeks to help with recovery.
Close Grip Bench
260x5x4
Last set RIR 2
3-4 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Machine Preacher Curls - 3 sets to failure
30lbs:
1x20
1x16
1x15
Deadlift
500x1 @ RPE 9 maybe 9.5. Still sore and tired.
465x5x2
Last set RIR 1
5 minutes rest.
Skipping the optional single for assistance lifts the last couple weeks to help with recovery.
Close Grip Bench
260x5x4
Last set RIR 2
3-4 minutes rest.
DB Rows - strict, extended ROM
80s x 5 x 10
Machine Preacher Curls - 3 sets to failure
30lbs:
1x20
1x16
1x15
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 18 Day 4
Overhead Press
190x1 @ RPE 8
180x5x2
Last set RIR 1
3-4 minutes rest
Skipping optional single for assistance work to help recovery.
Pin Squat
345x5x4 Last set RIR 3
3 minutes rest
Fat Bar Reverse Curls
70x5x10
Overhead Press
190x1 @ RPE 8
180x5x2
Last set RIR 1
3-4 minutes rest
Skipping optional single for assistance work to help recovery.
Pin Squat
345x5x4 Last set RIR 3
3 minutes rest
Fat Bar Reverse Curls
70x5x10
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djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 19 Day 1
Squat
410x5x1
Last set RIR 1
5 minutes rest. 5 minutes rest. Still not recovered from Wednesday's pin squats. Sore in my lower quads and my left knee had inflammation. Dropping them this week. I'll drop leg press tomorrow too and competition squats on Wednesday instead of pin squats, light 3x3 maybe with 315.
Dropping the optional singles to recover better.
2ct Bench Press
285x5x3
Last set RIR 2
3.5 minutes rest.
RDLs
335x5x3
Last set RIR 3
1 mins rest.
Chins - BW + 50lbs
5x6
Fat Bar Reverse Curls
70x5x10
Squat
410x5x1
Last set RIR 1
5 minutes rest. 5 minutes rest. Still not recovered from Wednesday's pin squats. Sore in my lower quads and my left knee had inflammation. Dropping them this week. I'll drop leg press tomorrow too and competition squats on Wednesday instead of pin squats, light 3x3 maybe with 315.
Dropping the optional singles to recover better.
2ct Bench Press
285x5x3
Last set RIR 2
3.5 minutes rest.
RDLs
335x5x3
Last set RIR 3
1 mins rest.
Chins - BW + 50lbs
5x6
Fat Bar Reverse Curls
70x5x10
-
djl236
- Registered User
- Posts: 453
- Joined: Tue Sep 25, 2018 6:10 am
Re: djl236's Log
Week 19 Day 2
Competition Pause Bench
320x5x1 - PR
Last set RIR 1
4-5 mins rest
Skipping the optional singles on the assistance movements to help with recovery.
Leg Press
No leg press. Letting that left knee settle down.
Leg Extensions
5x20 - get some blood into that knee without any pain.
Seated BB Overhead Press
155x5x3
3 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10
Competition Pause Bench
320x5x1 - PR
Last set RIR 1
4-5 mins rest
Skipping the optional singles on the assistance movements to help with recovery.
Leg Press
No leg press. Letting that left knee settle down.
Leg Extensions
5x20 - get some blood into that knee without any pain.
Seated BB Overhead Press
155x5x3
3 minutes rest
Lat Pulldowns - Neutral grip.
175x5x10