Escape from Wichita Falls

[Renascent]

Friday: Deadlifts 2

Deadlift w/ Belt
3x6@330
1x9@330, RPE 8.5

RDLs
4x12@175/175/180/180, RPE 4-6

BoRs
3x15@120, RPE 5-7?

BW Pullups
7 Minute Density
5/5/5/3/3/2/2/2/2/2/2/1
Total = 34

What are BoRs?

[mbasic]

What are BoRs?

Bent over Row s ?

[SnakePlissken]

@Renascent @mbasic yup, I do them with my back at about 45 degrees and keep a tempo on con and eccentric like RDLs

Saturday: Press 2

Press w/ Belt
3x6@108
1x11@108, RPE 9

WG Press
4x12@80, RPE 5-6

BW Dips
7 Minute Density Block
20/12/6/5/5/5/5/4/4/4
Total = 70 Reps

Banded Lat. Delt Raises/SS/Banded Face Pulls w/ Red Band
3x15 each, RPEs 5ish on Lat. Delt Raises, ~7-8 on Face Pulls

[SnakePlissken]

Monday: Squat 3

Squat w/ Belt
3x6@300
1x8@300, RPE 9

HB Squat
5x12@175, RPE 5-8

Split Squat
2x10@65
10@75
10@80, RPE 7ish

BB Calf Raises
4x20@100

Workout was hard, but volume felt manageable unlike last week. Being 95 outside did not help though.

[SnakePlissken]

Wednesday: Bench 3

1ct Bench
3x6@195
1x7@195, RPE 9.5

WG Bench
5x12@130, RPE 5-7

Inclines
10@120
9@125 (arms crapped out)
9@115
10@95

BB Ez Curls
4x15@50, RPE 4-7ish
SS
BB Ez French Presses
4x15@50, RPE 5-8ish

Bad day, felt no spring in any of these lifts. Only got 1+ on my 1ct Bench AMRAP set, arms were shot by the time I got to Inclines, and I got stood up to cap the day off. Ready for tomorrow.

[SnakePlissken]

Friday: Deadlifts 3

Deadlift w/ Belt
3x6@345
1x7@345, RPE 9

RDLs
5x12@180, RPE 5-8

BoRs
4x15@120, RPE 5-8

BW Pullups
8 Minute Density block
4/4/4/3/3/3/3/3/2/2/2/2/2/2
Total Reps = 39

Brutal amount of volume this week. Ready for it to end.

[SnakePlissken]

Saturday: Press 3

Press w/ Belt
3x6@116
1x9@116, RPE 9.5

WG Press
5x12@80, RPE 5-8

BW Dips
8 Minute Density
18/12/9/6/5/5/5/5/5/3/4
Total Reps = 77

Banded Lat. Delt Raises
4x15, Red Band
SS
Banded Face Pulls
4x15, Red Band

OHP has to be my most finicky lift. Everything just felt smooth today.

[SnakePlissken]

Monday: Squat 4

Squat w/ Belt
4x5@290
1x9@290, RPE 8.5

HB Squat
3x10@185, RPE 4-5?

Split Squat
1x8@85
1x8@95

Calf Raises
1x18@105
1x18@115

Bad sleep the last 2 nights and drank too much during Trivia night last night, really didn't even feel like lifting today.

[SnakePlissken]

Wednesday: Bench 4

1ct Bench
4x5@190
1x8@190, RPE 8.5

WG Bench
135x10
145x10
155x10, RPE 6-7

Inclines
2x8@120, RPE 4 (Warmups)

BB Curls
2x12@57.5
SS
French Presses
2x12@57.5

Second week bench felt off. Think it's Muay Thai, but it may also be because I'm doing pauses on my chest. Don't know why my bench still sucks *thinks back to SS 3x5s*

[SnakePlissken]

Friday: Deadlifts 4

Deadlift w/ Belt
4x5@335
1x8@335, RPE 9

RDLs
10@195
10@200
10@205, RPE 5?

BoRs
2x12@130, RPE 4-5?

BW Pullups
6 Minute Density Block
5/5/4/4/4/3/3/3/3/3/2
Total Reps = 39
Density = 9.23s/Rep

Felt meh again, but another day done

[SnakePlissken]

Saturday: Press 4

Press w/ Belt
4x5@112
12@112, RPE 9.5 (Video)

WG Press
10@85
10@90
10@95, RPE 7

BW Dips
6 Minute Density Block
18/12/8/7/6/5/5/5/4
Total Reps = 70 Reps
Density = 5.14s/Rep

Banded Lat. Delt Raises w/ Red Band
3x12
SS
Banded Face Pulls w/ Red Band
3x12

Had several dates this weekend and planned to spar with my brother this morning at the gym, but had everyone cancel plans on me so I'm just kicking back and enjoying my Press rep PR this weekend. I also remember not long ago struggling to get 8 or 9 reps with 108 on my OHP so improvement has been made.

[SnakePlissken]

Monday: Squat 5

Squat w/ Belt
4x5@305
8@305, RPE 9

HB Squat
4x10@195, RPE 5-7ish

Split Squat
3x8@95

BB Calf Raises
3x18@115

Yesterday I tweaked something in my upper left leg/hip area so I almost just skipped today's session since it's squatting, but it felt fine except for when I got up to my work weight. Almost skipped the AMRAP, but stuck to it as well, but I could tell my depth was off as a result. Still consider it a successful day for getting in and getting work done, also cutting down on rest times for my volume work.

[SnakePlissken]

Wednesday: Bench 5

1ct Bench
4x5@198
6@198, RPE 10

WG Bench
10@140
10@145
10@150
10@155, RPE 7

Inclines
2x8@130
7@130, RPE 10 (Left arm quit here)

BB Curls
3x12@60
SS
French Presses
3x12@60

Muay Thai keeps screwing these bench sessions. Didn't feel any snap in these reps and my arms gave out again. Only got 1 extra rep on the AMRAP.

[SnakePlissken]

Friday: Deadlifts 5

Deadlift w/ Belt
4x5@350
6@350, RPE 8

RDLs
4x10@205, RPE 4-7

BoRs
3x12@135, RPE 6-7

BW Pullups
7 Minute Density Block
5/5/5/4/4/3/3/3/3/3/2/2/3
Total Reps = 45
Density = 9.33s/Rep

[SnakePlissken]

Saturday: Press 5

Press w/ Belt
4x5@123
8@123, RPE 9

WG Press
3x10@90, RPE 4-5
10@95, RPE 7

BW Dips
7 Minute Density
20/11/7/6/5/5/5/5/5/4/5
Total Reps = 78
Density = 5.38s/Rep

Banded Lat. Delt Raises w/ Red Band
4x12, RPE 4-5?
SS
Banded Face Pulls w/ Red Band
4x12, RPE 5-6?

[SnakePlissken]

From back when I wrapped up a program heavily inspired by Bromley's 70s Powerlifter program in Base Strength. Never posted some of these lifts, but it has my failures in them too and unfortunatley I never recorded my 160 OHP, but it should've been in there too.

[SnakePlissken]

Was supposed to squat 315 for 5x5 today and all my other squats. Warmups felt terrible, first set of 315 felt atrocious and I did 3 reps and racked it, felt like an RPE 8 and my knees and lower back feel shot. Did 1 more set of 5 at 275 and called it quits. Body just said no so I'm taking a break for a few days until I feel not constantly worn down.

[SnakePlissken]

Reloading Week: Monday

Squat w/ Belt
4@312, RPE 7.5
2x4@295

RDLs
2x8@215

Split Squats
2x6@105

Calf Raises
2x15@120

Easing back into it after taking the week off. Ate fast food and had a DQ blizzard for the first time in years, went to a football game with friends and drank heavily and didn't think about lifting for a week.

Also realized looking back that doing AMRAPs every single day would obviously lead to disaster. Looking to just volumize in base phases again and in the future will return to sets over 6 reps, but I definitely had my best progress in the past when every 3 weeks I would feel like I'm not doing enough; never had that feeling with those AMRAP weeks. For now, just reloading to prep for 3 more weeks of base work and moving into a peak after.

[SnakePlissken]

Reloading Week: Wednesday

1ct Bench
4@203, RPE 7
2x4@195

Wide Grip Press
2x8@95, RPE 5-6

Inclines
2x6@140, RPE 6ish

BB Curls
2x10@62.5
SS
French Press
2x10@62.5

[SnakePlissken]

Friday: Deadlifts
Deadlift w/ Belt
4@362, RPE 6
2x4@325

HBBS
2x8@225

BoRs
2x10@135

Monday: Presses
Press w/ Belt
3x4@120, RPE 5

WG Bench
3x8@155

BW Dips
3x10

Banded Lat. Raises w/ Red Band
2x15
SS
Banded Face Pulls w/ Red Band
2x15

Lifes been hectic lately so 2 posts in 1. Doing a 4-3 split for a while until things calm down