That would be awesome. T&g is one thing, in comp is another lol. With a 6+ rep amrap at 350 you'll get over 4 no prob I bet, hopefully closer to that 413 mark
MESO-Rx
Anabolic Steroids
2018 Training Log
- Thread starter theprodgicalson
- Start date
Do it man. I love them now. They are a great way to add volume and kind of overload without killing yourself
"Theoretically" it should 0ut me there as of now. But we all know how max attempts go. You have to be absolutely technically proficient. I still have 9 weeks left to build. Or 9 weeks left for my elbow to decide to rear its ugly head and say fuck you. But this is by far the strongest I've been this far out from a meet.
I've got a deadlift AMRAP later this week set up the same. This week squats were at roughly 85%, bench was 92% and deadlifts are at roughly 87.5% of my maxes at my last meet. Progress has been made
Just knocked on a tree lol
WEEK 22 DAY 3
Comp Deadlifts
60
1 set AMRAP 7 REP PR
HATFIELD SQUATS
315
2 sets 5 reps
NARROW STANCE LEG PRESS with bands
3 plates a side
2 sets 10 reps 7RPE
DB RDL BELTLESS
100's
2 sets 15 reps 7 RPE
AB ROLL OUTS
2 sets AMRAP
Deads felt great. Was runnig om 4 hours of sleep. Rushed them a bit, and the lockouts were a tad soft, but i tend to do that on deads with reps over 4.
WEEK 22 DAY 4
BENCH with 160lbs of chains 60 sec rest
240
3 sets 3 reps
Realized I was an idiot and rather than 80 pounds in chains TOTAL I put 80 pounds PER SIDE. Finished the remaining 5 sets with the correct amount of chains
FEET UP CGBP
240
2 sets AMRAP 16,12 reps
GIANT SET 2 ROUNDS;
INCLINE FATBELL BENCH 90's - 15,15 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP
GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP
Comp Deadlifts
60
1 set AMRAP 7 REP PR
HATFIELD SQUATS
315
2 sets 5 reps
NARROW STANCE LEG PRESS with bands
3 plates a side
2 sets 10 reps 7RPE
DB RDL BELTLESS
100's
2 sets 15 reps 7 RPE
AB ROLL OUTS
2 sets AMRAP
Deads felt great. Was runnig om 4 hours of sleep. Rushed them a bit, and the lockouts were a tad soft, but i tend to do that on deads with reps over 4.
WEEK 22 DAY 4
BENCH with 160lbs of chains 60 sec rest
240
3 sets 3 reps
Realized I was an idiot and rather than 80 pounds in chains TOTAL I put 80 pounds PER SIDE. Finished the remaining 5 sets with the correct amount of chains
FEET UP CGBP
240
2 sets AMRAP 16,12 reps
GIANT SET 2 ROUNDS;
INCLINE FATBELL BENCH 90's - 15,15 8RPE
TEMPO PUSH UPS 5-1-3 AMRAP
REAR DELTS AMRAP
GIANT SET 4 ROUNDS;
TRICEP ROPE PUSHDOWNS 3 SETS 20 REPS
BODY WEIGHT SKULLCRUSHERS AMRAP
CABLE LATERAL RAISES AMRAP
Shit, that was supposed to say 600 for deadlifts, not 60 lol
WEEK 23
Deload
3x3 at 60% with the SSB, Fat Bar and stiff bar. Split into two day with a bunch of blood flow pump stuff.
WEEK 24 DAY 1
COMP SQUATS
445 + 80lbs in chains
2 sets 4 reps 8RPE
430 + CHAINS
2 sets 4 reps 8RPE
430 no chains
2 sets 4 reps
DEADLIFTS w/2" blocks + 100-120 band tension
455
6 sets 3 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
WEEK 24 DAY 2
COMP BENCH
315
4 sets 3 reps
1 set AMRAP 10 reps REP PR
SLINGSHOT BENCH
340
3 sets 5 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Squats felt decent. Not like they did 2 weeks ago. But theoretically, it's the most weight I've ever had on my back including the chains. Backed down on sets 3 and 4 to start this block off right rather than push too hard.
Bench felt good. FINALLY hit my goal of 315 for 10. And did it after some working sets. Re tweaked my pec a tad on it so went a little conservative on slingshot bench. Will probably either lower the weight for secondary bench day, or drop it all together.
Deload
3x3 at 60% with the SSB, Fat Bar and stiff bar. Split into two day with a bunch of blood flow pump stuff.
WEEK 24 DAY 1
COMP SQUATS
445 + 80lbs in chains
2 sets 4 reps 8RPE
430 + CHAINS
2 sets 4 reps 8RPE
430 no chains
2 sets 4 reps
DEADLIFTS w/2" blocks + 100-120 band tension
455
6 sets 3 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
WEEK 24 DAY 2
COMP BENCH
315
4 sets 3 reps
1 set AMRAP 10 reps REP PR
SLINGSHOT BENCH
340
3 sets 5 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Squats felt decent. Not like they did 2 weeks ago. But theoretically, it's the most weight I've ever had on my back including the chains. Backed down on sets 3 and 4 to start this block off right rather than push too hard.
Bench felt good. FINALLY hit my goal of 315 for 10. And did it after some working sets. Re tweaked my pec a tad on it so went a little conservative on slingshot bench. Will probably either lower the weight for secondary bench day, or drop it all together.
Crap, forgot to update day 3 and 4 last week
WEEK 24 DAY 3
DEADLIFTS
515 + 80-100 band tension
5 sets 3 reps
515 no bands
2 sets 3 reps
HATFIELD SQUATS
400
4 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
WEEK 24 DAY 4
BENCH AGAINST 60-80 band tension
185
10 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 65 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Cut the weight back down on the banded bench because of my own. Alternated each set close grip and comp grip
WEEK 25 DAY 1
COMP SQUATS
465 + 80lbs in chains
1 sets 4 reps 9RPE PR
430 + CHAINS
3 sets 3 reps 8RPE
455 no chains
2 sets 4 reps 8RPE
DEADLIFTS w/2" blocks + 100-120 band tension
475
6 sets 3 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Easily one of if not the most challenging session physically and mentally I've ever had. It definitely put me in better spirits and was a huge confidence boost over last week. CNS is starting to adapt to heavier weights. Was a rep PR even without the chains. Looking like my target goal for squats this meet is well within reach.
WEEK 25 DAY 2
COMP BENCH
330
4 sets 3 reps
SLINGSHOT BENCH
360,380,390
1 set 4 reps of each weight
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Pec is still aggravated. Hurts a little to bench. Nothing to extreme, but noticeable and lost some speed of the chest. Brought my grip in a finger width or two after the first set and that helped some. Didn't take an AMRAP as planned. I didn't want to fuck it up any more. Overall I would say the sets at 330 were around RPE6-7. Getting some work done of it tomorrow, and my whole body tomorrow. Also got some BPC157 on the way. Was recommended to me, so I think I'm going to log my experience with that.
WEEK 24 DAY 3
DEADLIFTS
515 + 80-100 band tension
5 sets 3 reps
515 no bands
2 sets 3 reps
HATFIELD SQUATS
400
4 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
WEEK 24 DAY 4
BENCH AGAINST 60-80 band tension
185
10 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 65 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Cut the weight back down on the banded bench because of my own. Alternated each set close grip and comp grip
WEEK 25 DAY 1
COMP SQUATS
465 + 80lbs in chains
1 sets 4 reps 9RPE PR
430 + CHAINS
3 sets 3 reps 8RPE
455 no chains
2 sets 4 reps 8RPE
DEADLIFTS w/2" blocks + 100-120 band tension
475
6 sets 3 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Easily one of if not the most challenging session physically and mentally I've ever had. It definitely put me in better spirits and was a huge confidence boost over last week. CNS is starting to adapt to heavier weights. Was a rep PR even without the chains. Looking like my target goal for squats this meet is well within reach.
WEEK 25 DAY 2
COMP BENCH
330
4 sets 3 reps
SLINGSHOT BENCH
360,380,390
1 set 4 reps of each weight
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Pec is still aggravated. Hurts a little to bench. Nothing to extreme, but noticeable and lost some speed of the chest. Brought my grip in a finger width or two after the first set and that helped some. Didn't take an AMRAP as planned. I didn't want to fuck it up any more. Overall I would say the sets at 330 were around RPE6-7. Getting some work done of it tomorrow, and my whole body tomorrow. Also got some BPC157 on the way. Was recommended to me, so I think I'm going to log my experience with that.
WEEK 25 DAY 3
DEADLIFTS
535 + 80-100 band tension
5 sets 3 reps
535 no bands
2 sets 3 reps
HATFIELD SQUATS
415
4 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
WEEK 24 DAY 4
BENCH AGAINST 60-80 band tension
235
10 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 65 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
DEADLIFTS
535 + 80-100 band tension
5 sets 3 reps
535 no bands
2 sets 3 reps
HATFIELD SQUATS
415
4 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
WEEK 24 DAY 4
BENCH AGAINST 60-80 band tension
235
10 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 65 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Correction, last weeks squats subtract 10lbs from all weights listed. I thought the bar i was using was a 65lb squat bar and not the 55lb it is.
WEEK 26 DAY 1
COMP SQUATS
475 + 80lbs in chains
1 sets 2 reps 9.5RPE PR
430 + CHAINS
2 sets 3 reps 8RPE
460 no chains
2 sets 3 reps 8RPE
DEADLIFTS w/2" blocks + 100-120 band tension
495
6 sets 2 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Shitty session. Felt off during warm ups. Even backed the weight down to 1 plate and went through warm ups again. Was supposed to hit 3 reps with 475 but it wasn't happening. First bad squat session in a while. Bound to happen. Still, it was the most weight I've ever had on my back, and it's right around the weight I'm shooting for (562-567) to hit on my third attempt.
WEEK 25 DAY 2
COMP BENCH
340
4 sets 3 reps
SLINGSHOT BENCH
385,395,370
1 set 4 reps of each weight
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
This session started out great, pec felt phenomenal. Was bothering me ONE bit. Last warm up of 325 moved great. I was really surprised. Guy I know that was giving me lift offs had to take off. I asked a random dude to give me a lift off. He basically dropped the bar after lifting it out. Got reset, bring the bar down to my chest (i'm assuming he didn't know what a paused bench was) as soon as I pause on my chest he reached down to grab the bar. I exploded off my chest and straight into his hands coming down for the bar. Puts me WAY out of the groove and instant my own hurts. Racked it after that and told him it was cool. My fault for not telling him I was pausing. Even if I said I just need you to lift it off to me, I don't need a spot. Still finished the work to be done, but opted out of the AMRAP again.
WEEK 26 DAY 1
COMP SQUATS
475 + 80lbs in chains
1 sets 2 reps 9.5RPE PR
430 + CHAINS
2 sets 3 reps 8RPE
460 no chains
2 sets 3 reps 8RPE
DEADLIFTS w/2" blocks + 100-120 band tension
495
6 sets 2 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Shitty session. Felt off during warm ups. Even backed the weight down to 1 plate and went through warm ups again. Was supposed to hit 3 reps with 475 but it wasn't happening. First bad squat session in a while. Bound to happen. Still, it was the most weight I've ever had on my back, and it's right around the weight I'm shooting for (562-567) to hit on my third attempt.
WEEK 25 DAY 2
COMP BENCH
340
4 sets 3 reps
SLINGSHOT BENCH
385,395,370
1 set 4 reps of each weight
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
OH TRICEPS EXTENSION
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
This session started out great, pec felt phenomenal. Was bothering me ONE bit. Last warm up of 325 moved great. I was really surprised. Guy I know that was giving me lift offs had to take off. I asked a random dude to give me a lift off. He basically dropped the bar after lifting it out. Got reset, bring the bar down to my chest (i'm assuming he didn't know what a paused bench was) as soon as I pause on my chest he reached down to grab the bar. I exploded off my chest and straight into his hands coming down for the bar. Puts me WAY out of the groove and instant my own hurts. Racked it after that and told him it was cool. My fault for not telling him I was pausing. Even if I said I just need you to lift it off to me, I don't need a spot. Still finished the work to be done, but opted out of the AMRAP again.
WEEK 26 DAY 3
DEADLIFTS
550 + 80-100 band tension
5 sets 3 reps
550 no bands
5 sets 1 rep
HATFIELD SQUATS
430
3 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
These felt great. I'm really itching to get up over 600.
WEEK 26 DAY 4
BENCH AGAINST 60-80 band tension
225
5 sets 3 reps
Cut these here. They felt like shit because of my pec. Opted to do some heavy OHP with the cambered football bar.
195
5 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 60 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
DEADLIFTS
550 + 80-100 band tension
5 sets 3 reps
550 no bands
5 sets 1 rep
HATFIELD SQUATS
430
3 sets 4 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
These felt great. I'm really itching to get up over 600.
WEEK 26 DAY 4
BENCH AGAINST 60-80 band tension
225
5 sets 3 reps
Cut these here. They felt like shit because of my pec. Opted to do some heavy OHP with the cambered football bar.
195
5 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 60 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
WEEK 27 DAY 1
COMP SQUATS
475
1 sets 4 reps REP PR
420
2 sets 2 reps
405
3 sets 3 reps
SPEED DEADLIFTS
445
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
WEEK 27 DAY 2
COMP BENCH
320
4 sets 3 reps
335
2 sets 3 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
I thought about just going for a 5th and 6th rep with the 475 cause they felt great. But I quickly decided not to bust my nut too early and save it for the next couple weeks.
BENCH felt okay. Not real pain to speak of from my own. Minimal I should say. But definitely lost some speed off my chest. I'm also not trying to explode off my chest as hard as normal. Trying to baby it still. Still has a gold ball sized lump in it.
COMP SQUATS
475
1 sets 4 reps REP PR
420
2 sets 2 reps
405
3 sets 3 reps
SPEED DEADLIFTS
445
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
WEEK 27 DAY 2
COMP BENCH
320
4 sets 3 reps
335
2 sets 3 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
I thought about just going for a 5th and 6th rep with the 475 cause they felt great. But I quickly decided not to bust my nut too early and save it for the next couple weeks.
BENCH felt okay. Not real pain to speak of from my own. Minimal I should say. But definitely lost some speed off my chest. I'm also not trying to explode off my chest as hard as normal. Trying to baby it still. Still has a gold ball sized lump in it.
Your meet is coming up soon correct?
Give the pec at least three weeks off completely following the meet. I babied a pec injury into a meet a couple of years back and was fine at the meet.
But instead of giving it time off to heal completely. I continued to train chest just lighter. It didn't hold. Tore doing a 295 warm up set and it cost me over six months.
You are smarter than me. Play it safe and keep moving forward.
Give the pec at least three weeks off completely following the meet. I babied a pec injury into a meet a couple of years back and was fine at the meet.
But instead of giving it time off to heal completely. I continued to train chest just lighter. It didn't hold. Tore doing a 295 warm up set and it cost me over six months.
You are smarter than me. Play it safe and keep moving forward.
I was planning on doing overhead press and z presses strictly for one block after the meet. I might even do some clean and press with a log. Does that sound like something you would recommend?
WEEK 27 DAY 3
DEADLIFTS
595
1 set 3 reps
620
1 set 3 reps
515
5 sets 1 rep
LOWBAR SQUATS
455
1 sets 5 reps REP OR
345
5 sets 3 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
Getting really tough to stick to the plan and not go heavier. But, I know where that gets me, so I'll stick to the plan. Lol 620 matches a PR triple for me, but it's was at a 7RPE this time vs 9RPE last time. Squats felt super smooth. Probably being warmed up from the deadlifts prior.
WEEK 27 DAY 4
330
4 sets 3 reps
350
2 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 75 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Bench is still just meehhh. Have lost a ton of explosiveness off my chest.
WEEK 28 DAY 1
COMP SQUATS
490
1 sets 3 reps REP PR
455
1 sets 2 reps
415
2 sets 3 reps
SPEED DEADLIFTS
460
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Pumped to be repping just about 500. Was a definite goal of this training cycle. Feel like I'm finally building a half way decent squat. Should put me right on pace to hit my goal weight at the meet.
WEEK 27 DAY 2
COMP BENCH
335
3 sets 3 reps
355
2 sets 3 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Meeehhhhhhhh?
DEADLIFTS
595
1 set 3 reps
620
1 set 3 reps
515
5 sets 1 rep
LOWBAR SQUATS
455
1 sets 5 reps REP OR
345
5 sets 3 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
Getting really tough to stick to the plan and not go heavier. But, I know where that gets me, so I'll stick to the plan. Lol 620 matches a PR triple for me, but it's was at a 7RPE this time vs 9RPE last time. Squats felt super smooth. Probably being warmed up from the deadlifts prior.
WEEK 27 DAY 4
330
4 sets 3 reps
350
2 sets 3 reps
GIANT SET 3 ROUNDS
DB OHP- 75 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Bench is still just meehhh. Have lost a ton of explosiveness off my chest.
WEEK 28 DAY 1
COMP SQUATS
490
1 sets 3 reps REP PR
455
1 sets 2 reps
415
2 sets 3 reps
SPEED DEADLIFTS
460
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Pumped to be repping just about 500. Was a definite goal of this training cycle. Feel like I'm finally building a half way decent squat. Should put me right on pace to hit my goal weight at the meet.
WEEK 27 DAY 2
COMP BENCH
335
3 sets 3 reps
355
2 sets 3 reps
BENCH WITH HANGING KB
40lb KB per side
4 sets 20 reps
WIDE GRIP LAT PULLDOWNS
4 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
4 sets 15 reps
4 sets 25 reps
HAMMER CURLS
3 sets 15 reps
Meeehhhhhhhh?
Last edited:
Should work out well. Overhead press was okay for me with the pec although I did them with dumbbells not a barbell. Never tried Z presses when the pec was an issue so can't say for sure with them.
WEEK 28 DAY 3
DEADLIFTS
585
1 set 3 reps
615
1 set 3 reps
655
1 set 3 rep REP PR
REVERSE BAND DEADLIFTS 60LBS OFF BOTTOM
700
1 set 2 reps
725
1 set 1 rep
LOWBAR SQUATS
365
5 sets 3 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
30 pound rep PR on deads. I would say it was around a 8-8.5RPE. Had a whole gang of people deadlifting heavy today. Quite a few are competing in the same comp I am in a few weeks. 3 platforms with 3-4 people a platform. Was partially fun and partially annoying with people, bags, plates, water bottles and the like laying everywhere.
The reverse bands felt super easy. Only problem is the only rack I can do them out of is really narrow. So I can't get into my proper sump stance form. More in an Ed Coan style stance.
WEEK 27 DAY 4
365
2 sets 2 reps
345
2 sets 2 reps
GIANT SET 3 ROUNDS
DB OHP- 75 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Really kind of a shit session. Elbow and shoulder were bothering me.
DEADLIFTS
585
1 set 3 reps
615
1 set 3 reps
655
1 set 3 rep REP PR
REVERSE BAND DEADLIFTS 60LBS OFF BOTTOM
700
1 set 2 reps
725
1 set 1 rep
LOWBAR SQUATS
365
5 sets 3 reps
BAND PULLTHROUGHS
3 sets 10 reps
KB SWING AGAINST BAND
3 sets 15 reps
AB ROLLOUT
3 sets AMRAP
30 pound rep PR on deads. I would say it was around a 8-8.5RPE. Had a whole gang of people deadlifting heavy today. Quite a few are competing in the same comp I am in a few weeks. 3 platforms with 3-4 people a platform. Was partially fun and partially annoying with people, bags, plates, water bottles and the like laying everywhere.
The reverse bands felt super easy. Only problem is the only rack I can do them out of is really narrow. So I can't get into my proper sump stance form. More in an Ed Coan style stance.
WEEK 27 DAY 4
365
2 sets 2 reps
345
2 sets 2 reps
GIANT SET 3 ROUNDS
DB OHP- 75 3 sets 12 reps 8RPE
BAND TRICEPS PUSH DOWN 3 sets AMRAP
REAR DELT FLIES 3 sets AMRAP
BOTTOM UP KB PRESS 35 3 sets 15 reps
BODYWEIGHT SKULLCRUSHERS amrap
CABLE LATERAL RAISES AMRAP
Really kind of a shit session. Elbow and shoulder were bothering me.
When you gonna pull 700lbs?
