2017 training log

[theprodgicalson]

Thanks @Perrin Aybara @RodgerThat

Just trying to be more honest and figure out MY particular RPE. Which I think is a little different for everyone. Some people can grind out reps. Some go from what seems like a 7-8RPE to 10 in one rep

 

[RodgerThat]

Thanks @Perrin Aybara @RodgerThat

Just trying to be more honest and figure out MY particular RPE. Which I think is a little different for everyone. Some people can grind out reps. Some go from what seems like a 7-8RPE to 10 in one rep

I've heard that's more on how your body has divided up its fibre types whether your body holds more type 1 fibres or type 2. Type 1 being generally someone who pulls slower but can grind out rep after rep and type 2 of s someone who smokes a 100% lift but it's either fast moving and completed or has a definite stall spot and there's no way you could grind it regardless of will power. I read something that was much more intelligent then that but that's my quick summery

 

[theprodgicalson]

I've heard that's more on how your body has divided up its fibre types whether your body holds more type 1 fibres or type 2. Type 1 being generally someone who pulls slower but can grind out rep after rep and type 2 of s someone who smokes a 100% lift but it's either fast moving and completed or has a definite stall spot and there's no way you could grind it regardless of will power. I read something that was much more intelligent then that but that's my quick summery

yeah thats what i was getting at. fast twitch vs slow twitch muscle fibers. i believe i am more of a type 1 slow twitch guy myself. which isnt necessarily the best for powerlifting. Play the cards ya got!

 

[theprodgicalson]

Wave 7 Week 1 Day 2

Comp Bench
310
5 sets 5 reps

Front squats
265
5 sets 7 reps 7ishRPE

Weighted dips
BW+ 70lbs
3 sets 10 reps 7RPE
+40lbs
2 sets 10 reps 7RPE

Hammer curls
70's 10 reps
60's 10 reps
45's 10 reps

Bench felt on point tonight. Really building some momentum on it. 315 for 5x5 is my best and did not move nearly this well.

Front squats I couldn't get into a grove with. Played it safe and cut RPE down a bit.

 

[theprodgicalson]

Wave 7 Week 1 Day 3

Squats
265
8 sets 2 reps (30 seconds rest)

Belt Squat
2 45's 2 35's
3 sets 10 reps
2 45's+10's+5's
2 sets 10 reps

Reverse hyper
forget the exact weight used 220 maybe?

5 sets 10 reps 7RPE

Fairly quick day in and out which was nice. Belt squats get my quads pumping so hard. love these and i believe they are staying in my training for the next couple of waves.

Got to meet and spot a guy who is competing in a couple weeks in his first meet. 275 class. dude is an absolute monster. aesthetics and strength to go with it. spotted him on his 545 bench. fucking absolute savagery to witness that. used to do BB shows and got tired of dieting and the stress. super nice dude. probably will travel down to watch his meet. looking at possibly 2k total in his first meet.

 

[theprodgicalson]

Wave 7 Week 2 Day 1

Deadlifts
485
15 sets 2 reps (1 minute rest)

BB OHP
175
3 sets 5 reps 8RPE
155
2 sets 5 reps 8RPE

Rounded back seated Good Mornings
235
2 sets 8 reps 9RPE
205
2 sets 8 reps 9RPE
190
1 set 8 reps 9RPE

Felt like i was going to puke halfway through deads with the strict rest period. havent felt that feeling in a while i think. OHP was feeling a little wonky. really like the stretch i get from these style of good mornings. annihilates your erectors.

got some body tempering stuff done as usual on mondays. he also did some work on my lat which is what he thinks is making my right shoulder feel weird. feels really good today.

 

[theprodgicalson]

Wave 7 Week 2 Day 2


Comp Bench
350
1 set 3 reps

Front Squats
345
3 sets 5 reps 8RPE
315
2 sets 5 reps 8RPE

Weighted dips
BW + 100lbs
2 sets 8 reps 7RPE
BW + 100lbs
1 set 8 reps 8.5RPE
BW + 70lbs
2 sets 8 reps 7RPE

Hammer curls
70s
1 set 10 reps 10RPE
55s
1 set 10 reps 10RPE
45s
1 set 10 reps 10RPE

Also did some Farmers Walks. 200lbs per side for 8 sprints. the guy that does body tempering on me does strongman and gave me some good pointers on these. eventually will work on these for time. for now its just some conditioning.

Woke up at 245 on the dot. going to try and maintain this for now so when i add some other supps in i dont have to worry as much about a cut. Bench felt phenomal. Coach wanted me to work on not sinking the bar into my chest, and keeping everything tight. first rep flew up because of this. second two reps were still super easy, just didnt stay as tight. going to take just a couple more tweaks to get used to this, but i think it will improve my bench a ton. lockout strength i feel is at an all time high, which is my weak point. sent a vid to coach shortly after i finish and he said something to the effect of WTF, RPE 2. then wanted me to go up in weight but i had already started front squats. we both concluded lets stick to the plan for now and just make bigger jumps on my heavy days. id say it was around a 6-7RPE. next day will be either 365-370 area. approaching PR territory there

front squats moved well. some days i either love the whole being choked out by the bar and others i hate it. i hated it yesterday. weighted dips went really well also. if we are keeping PR's on that, thats one. 245BW +100 for sets of 8 is definitely a PR

 

[Gobuckeyes0122]

Wave 7 Week 2 Day 2


Comp Bench
350
1 set 3 reps

Front Squats
345
3 sets 5 reps 8RPE
315
2 sets 5 reps 8RPE

Weighted dips
BW + 100lbs
2 sets 8 reps 7RPE
BW + 100lbs
1 set 8 reps 8.5RPE
BW + 70lbs
2 sets 8 reps 7RPE

Hammer curls
70s
1 set 10 reps 10RPE
55s
1 set 10 reps 10RPE
45s
1 set 10 reps 10RPE

Also did some Farmers Walks. 200lbs per side for 8 sprints. the guy that does body tempering on me does strongman and gave me some good pointers on these. eventually will work on these for time. for now its just some conditioning.

Woke up at 245 on the dot. going to try and maintain this for now so when i add some other supps in i dont have to worry as much about a cut. Bench felt phenomal. Coach wanted me to work on not sinking the bar into my chest, and keeping everything tight. first rep flew up because of this. second two reps were still super easy, just didnt stay as tight. going to take just a couple more tweaks to get used to this, but i think it will improve my bench a ton. lockout strength i feel is at an all time high, which is my weak point. sent a vid to coach shortly after i finish and he said something to the effect of WTF, RPE 2. then wanted me to go up in weight but i had already started front squats. we both concluded lets stick to the plan for now and just make bigger jumps on my heavy days. id say it was around a 6-7RPE. next day will be either 365-370 area. approaching PR territory there

front squats moved well. some days i either love the whole being choked out by the bar and others i hate it. i hated it yesterday. weighted dips went really well also. if we are keeping PR's on that, thats one. 245BW +100 for sets of 8 is definitely a PR

I've been doing farmers walks for a couple months now since they where suggested to me to help with my grip strength. I love n hate them lol

 

[theprodgicalson]

I figured if anyone was interested in the round back good mornings and what they were, here is a video from my coach.

Be ready for erector annihilation.

 

[theprodgicalson]

Wave 7 Week 2 Day 3

Comp squats
380
1 set 5 reps
400
4 sets 5 reps

Belt squats
4 45's
4 sets 10 reps 7RPE
2 45's 2 25's 2 5's
1 set 10 reps 7RPE

Reverse Hypers
250
5 sets 10 reps

really solid session. Hitting a good grove with squats. And now is the time. Jumped up in weight over what was planned. Felt really good today. Changed my bar position on my back a bit and it felt money.

If you have a belt squat machine, or a dip belt and some boxes, I highly recommend belt squats. Quads on fire again. Feel like this is going to strengthen me out of the hole which is my weak point.

BW was 247 this am so I'm gonna need to watch my weight a bit and possibly cut back on carbs on off days.

 

[theprodgicalson]

Wave 7 Week 3 Day 1

Deadlifts
515
5 sets 5 reps

Stand Overhead Press
190
2 sets 3 reps 8RPE

Rounded back Good mornings
255
2 sets 6 reps 9RPE
235
3 sets 6 reps 9RPE

Hammer Curls
65 x10 10RPE
55x10 10RPE
40x10 10RPE

Pushed the prowler around for about 10 minutes total. push 30-40 yards turn around go back to start and then rest for 60-90 seconds.

deadlifts moved stupid quick for 80%. could have easily pulled last set for 10-15 reps. worked on my starting position and maintaining my hips in that position, as i have a tendency for my hips to shoot up some, placing my shoulders over the bar and in a less than advantageous position. last set was my best one. think i have it figured out. excited to try it next week on my heavy triple PR.

 

[RodgerThat]

515 5x5 with 5+ left in the tank final set man your deadlift is becoming monsterous I wish I could 5x5 90% of your 80% weight

 

[theprodgicalson]

515 5x5 with 5+ left in the tank final set man your deadlift is becoming monsterous I wish I could 5x5 90% of your 80% weight

i think alot of my recent advances is because of technique i believe. that is king.

if i hypotechically were to be running something, it would be 750 test and 450 deca. and started this week since id be roughly 8 weeks out it would change to 1000 test, 200 deca, 550 tren a with abombs last 4 weeks.

 

[RodgerThat]

i think alot of my recent advances is because of technique i believe. that is king.

if i hypotechically were to be running something, it would be 750 test and 450 deca. and started this week since id be roughly 8 weeks out it would change to 1000 test, 200 deca, 550 tren a with abombs last 4 weeks.

Great another thing I can be envious for hypothetically, that is if hypothetically you were doing something like that. I wanna feel super human again

 

[theprodgicalson]

Wave 7 Week 3 Day 2

Comp Bench
270
15 sets 2 reps

Front Squats
355
3 sets 3 reps 8RPE
325
3 sets 3 reps 8RPE

Weighted Dips
BW(245)+150lbs
1 set 6 reps 8.5RPE(overshot)
BW+125lbs
3 set 6 reps 7RPE
BW+ 100lbs
1 set 6 reps 7RPE

Took a minute for me to get in a good groove on bench. 45-60 seconds rest between sets. the heavy OHP the day prior im sure didnt help. I feel fatigue starting to set in. front squats felt good too. still hate them but theyre what i need.

overshot the weighted dips. did a set at +125 and it felt way to easy so i jumped to 150.
was happy with how they went though. cant complain with a 395lb dip for reps

 

[theprodgicalson]

Wave 7 Week 3 Day 3

Comp Squats
430
1 set 3 reps

Belt Squats
(4) 45's (2) 10s
3 sets 10 reps 7RPE
(2) 45's (2) 35's
2 sets 10 reps 7RPE

Reverse Hyper
255
5 sets 10 reps

Solid for an early AM session. squats are moving really well, getting a good groove there and finally building momentum there.

exciting things coming in the next couple weeks in this log...

 

[theprodgicalson]

Just got word from my coach, this week will be a deload week then the following weekend will be a mini mock meet. No RPE 10's, just looking to break what my maxes were set at for this program by 5-10lbs. unless its a RPE7-8. then go up a bit. so tentatively the numbers im looking at are;
Squat - 515
Bench - 385
Deadlift - 655

if those are RPE 7-8 ill jump up another 5-10 pounds. Feeling rather confident these will all be around a 8RPE, which would be around 2nd attempts as of now. still have another 6 weeks worth of lifting to put in.

 

[franchise24]

Just got word from my coach, this week will be a deload week then the following weekend will be a mini mock meet. No RPE 10's, just looking to break what my maxes were set at for this program by 5-10lbs. unless its a RPE7-8. then go up a bit. so tentatively the numbers im looking at are;
Squat - 515
Bench - 385
Deadlift - 655

if those are RPE 7-8 ill jump up another 5-10 pounds. Feeling rather confident these will all be around a 8RPE, which would be around 2nd attempts as of now. still have another 6 weeks worth of lifting to put in.

Solid work.

 

[theprodgicalson]

Yesterday went fairly well. Frustrated by squats, but the take away was that I was able to recover, mentally, after how bad squats went.

Squats
485

Bench
385

Deadlifts
655

None of this was RPE10 Max effort. Was supposed to go 5-10 lbs above what my training percentages were set at. Got stronger on everything except squats. Which I beleive was partially a fluke and partial because of the hip issues I've been having. PR for paused Bench. Did 375 the set prior and that was stupid easy so I jumped up another 10 pounds.

The 655 on deads also felt easy. Say I was good for around 670-675. Did 625 the set prior and it flew. was tempted to make another jump but sticking to the game plan.

This was all done with no "preworkouts" or orals if I were to oblige in such things. Excited to see where I'm at in 6ish weeks

 

[ruckin]

Holy shit brother that deadlift is fucking awesome. Congratulations!