Realistically, probably the meet. Not sure what I'm doing yet next week for deads. Most likely hit a double around 670-680 and then some more reverse band work. Really depends on how squats go earlier in the week.
MESO-Rx
Anabolic Steroids
2018 Training Log
- Thread starter theprodgicalson
- Start date
Realistically, probably the meet. Not sure what I'm doing yet next week for deads. Most likely hit a double around 670-680 and then some more reverse band work. Really depends on how squats go earlier in the week.
That's what I'm shooting for, too. A few months from now. The road from 600lbs to 700lbs took longer than expected.
Yes it is. The road from 500 to 600 squat is equally if not more daunting. Hopefully next meet I can hit 600 squat at my next meet. Then I can hop in wraps and have some fun.
WEEK 29 DAY 1
COMP SQUATS
525
1 sets 2 reps PR
REVERSE BAND
545
1 set 2 reps
565
1 sets 2 reps
SPEED DEADLIFTS
465
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Most weight I've ever had on my back and hit it for multiple reps. Fuck yes. I don't pay my back or get too proud of myself too often. But this is one of those times. I spend a majority of one year forgetting how to squat and my max going down significantly. And spent the last 9 months rebuilding and retweaking it. Im going to need every pound out of squats and deadlifts to hit my total goal. Because bench has taken a hit since the pec issue.
WEEK 27 DAY 2
COMP BENCH
335
1 set 2 reps
350
1 set 2 reps
365
1 set 2 reps
375
1 set 2 reps
BENCH WITH HANGING KB
55lb KB per side
4 sets 20 reps
SEATED ROWS
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
Decent bench day I believe the 375 was a PR. Not positive. Hoping with a reduction in volume and deload it pays off at the meet.
COMP SQUATS
525
1 sets 2 reps PR
REVERSE BAND
545
1 set 2 reps
565
1 sets 2 reps
SPEED DEADLIFTS
465
6 sets 1 reps
GOBLET SQUATS
3 sets 12 reps
SPAINISH SQUATS
3 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
Most weight I've ever had on my back and hit it for multiple reps. Fuck yes. I don't pay my back or get too proud of myself too often. But this is one of those times. I spend a majority of one year forgetting how to squat and my max going down significantly. And spent the last 9 months rebuilding and retweaking it. Im going to need every pound out of squats and deadlifts to hit my total goal. Because bench has taken a hit since the pec issue.
WEEK 27 DAY 2
COMP BENCH
335
1 set 2 reps
350
1 set 2 reps
365
1 set 2 reps
375
1 set 2 reps
BENCH WITH HANGING KB
55lb KB per side
4 sets 20 reps
SEATED ROWS
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
Decent bench day I believe the 375 was a PR. Not positive. Hoping with a reduction in volume and deload it pays off at the meet.
Rhynoplanet
New Member
Just started to read your log, it is very well detailed. I will follow along. When in your next meet?
Thanks man. Next meet is in a couple weeks. The hard lifting is basically over. I have deadlifts left this week and that's it. Yeah, I prefer to keep things as detailed as possible. That way I can look back at what worked and what didn't. And so people reading it can hopefully learn something. I really don't enjoy reading logs that go something like this
BENCH 4x10
Incline DB 3x15
ROWS 3x15
Etc etc you get the point. I'd you're not using some type of progressive overload, waving of volume and intensities, no matter what "type" of training you're doing, you are doing your self a disservice and chances are you're relying heavily on gear.
Okay, end of rant... lol
WEEK 29 DAY 3
DEADLIFTS
675
3 sets 1 rep
REVERSE BAND DEADLIFTS 60LBS OFF BOTTOM
700
1 set 1 rep
730
1 set 1 rep
LOWBAR SQUATS
315
5 sets 3 reps
BAND PULLTHROUGHS
2 sets 10 reps
KB SWING AGAINST BAND
2 sets 15 reps
AB ROLLOUT
2 sets AMRAP
What a fucking difference a week and not warming up properly is. Worst deadlift session probably this year. Realistically I'm being a baby. This is only the 3rd time ive lifted over 660, so i cant reqlly complain. The weights just didn't move as quick as I would have liked. My body is also beat to shit at this point. I could barely hit depth on the speed squats i was so tight.
WEEK 29 DAY 4
350
3 sets 2 reps
365
3 sets 1 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
WEEK 30 DAY 1
COMP SQUATS
485
5 sets 1 rep
SPEED DEADLIFTS
405
5 sets 1 reps
GOBLET SQUATS
2 sets 12 reps
SPAINISH SQUATS
2 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
That's it for the heavy squats. Felt decent considering how tight I still was.
WEEK 30 DAY 2
COMP BENCH
365
2 sets 2 reps
390
1 set 1.89999reps PR
BENCH WITH HANGING KB
55lb KB per side
2 sets 20 reps
WIDE GRIP SEATED ROWS
2 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
2 sets 15 reps
2 sets 25 reps
HAMMER CURLS
4 sets 15 reps
Bench decided to show back up just in time. Looks like I might bench over 400 after all. Was virtually 3 inches away from locking out the second rep. Was supposed to do 380 for 2 singles. The 365 felt GREAT so I jumped to 390 and after the first rep I thought for sure I had the second.
DEADLIFTS
675
3 sets 1 rep
REVERSE BAND DEADLIFTS 60LBS OFF BOTTOM
700
1 set 1 rep
730
1 set 1 rep
LOWBAR SQUATS
315
5 sets 3 reps
BAND PULLTHROUGHS
2 sets 10 reps
KB SWING AGAINST BAND
2 sets 15 reps
AB ROLLOUT
2 sets AMRAP
What a fucking difference a week and not warming up properly is. Worst deadlift session probably this year. Realistically I'm being a baby. This is only the 3rd time ive lifted over 660, so i cant reqlly complain. The weights just didn't move as quick as I would have liked. My body is also beat to shit at this point. I could barely hit depth on the speed squats i was so tight.
WEEK 29 DAY 4
350
3 sets 2 reps
365
3 sets 1 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
WEEK 30 DAY 1
COMP SQUATS
485
5 sets 1 rep
SPEED DEADLIFTS
405
5 sets 1 reps
GOBLET SQUATS
2 sets 12 reps
SPAINISH SQUATS
2 sets 15 reps
45 DEGREE BACK EXTENSIONS
3 sets 12 reps
That's it for the heavy squats. Felt decent considering how tight I still was.
WEEK 30 DAY 2
COMP BENCH
365
2 sets 2 reps
390
1 set 1.89999reps PR
BENCH WITH HANGING KB
55lb KB per side
2 sets 20 reps
WIDE GRIP SEATED ROWS
2 sets 20 reps
SKULLCRUSHER TRICEPS EXTENSION W/120# CHAINS
SS
REAR DELT FLIES
2 sets 15 reps
2 sets 25 reps
HAMMER CURLS
4 sets 15 reps
Bench decided to show back up just in time. Looks like I might bench over 400 after all. Was virtually 3 inches away from locking out the second rep. Was supposed to do 380 for 2 singles. The 365 felt GREAT so I jumped to 390 and after the first rep I thought for sure I had the second.
Worst meet performance of my life. I really don't even want to get into it. But I did terrible. Not sure exactly what happened. This was the best training cycle I've ever had. Just didn't perform when it counted. Didn't PR a single lift. I have a few reasons that may have all culminated to my lack of strength day of. But they are neither here or there.
Tentative plan is to not actually compete until next year at this same meet. I want redemption. Badly. Going to go into a bulk mode. I've been trying to maintain between 230-240 for the last couple years. I think it's time I enter into the 260s. And played around with some wraps.
Have the next 5 weeks planned out. All lighter percentage hypertrophy work. Reworking technique on all 3 lifts. Will be putting on oly shoes again, widening my grip out on bench(tried it a few times the last several weeks in warm ups and it felt great. It was too close to a meet to make that comp style). Then will be headed into some sheiko style training for the remainder of the year.
Tentative plan is to not actually compete until next year at this same meet. I want redemption. Badly. Going to go into a bulk mode. I've been trying to maintain between 230-240 for the last couple years. I think it's time I enter into the 260s. And played around with some wraps.
Have the next 5 weeks planned out. All lighter percentage hypertrophy work. Reworking technique on all 3 lifts. Will be putting on oly shoes again, widening my grip out on bench(tried it a few times the last several weeks in warm ups and it felt great. It was too close to a meet to make that comp style). Then will be headed into some sheiko style training for the remainder of the year.
That sucks. Where do you think things went wrong? Nutrition or rest?
Hate that about the meet. But we all know, sometimes no matter how much you do right, it just isn't your day.
The difference between the committed and the normal people is that they know it's just a fluke and they push forward regardless.
The crazy part of it all is that I still placed. Lol
All of the above. I really think my lack of sleep for months finally caught up to me. I've told you this @Perrin Aybara but for the rest following along, I work 12s, 545pm-615am. I cant tell you how many times I got 3-4 hours of sleep a night for almost the entire week. The Day before the meet I literally slept one hour. Woke up friday at Noon, I went to work, came home, took a hour nap went to weigh in then stuck around to help people at the meet till 530pm. Went to bed at 10pm and woke up at 630am.
I also think I may habe been worrying too much about peaking at the exact right time. And screwed myself. The food aspect also I think snuck in there too. Trying too hard to maintain a certain body weight. Maybe I'll worry about that stuff when I become and elite level lifter, but for now, if my body wants to eat, I'm eating.
I had a few people tell me this same exact thing yeaterday. I actually posted this video on IG a few days ago, and you saying that re-reminded me of it.
All of the above. I really think my lack of sleep for months finally caught up to me. I've told you this @Perrin Aybara but for the rest following along, I work 12s, 545pm-615am. I cant tell you how many times I got 3-4 hours of sleep a night for almost the entire week. The Day before the meet I literally slept one hour. Woke up friday at Noon, I went to work, came home, took a hour nap went to weigh in then stuck around to help people at the meet till 530pm. Went to bed at 10pm and woke up at 630am.
I also think I may habe been worrying too much about peaking at the exact right time. And screwed myself. The food aspect also I think snuck in there too. Trying too hard to maintain a certain body weight. Maybe I'll worry about that stuff when I become and elite level lifter, but for now, if my body wants to eat, I'm eating.
I had a few people tell me this same exact thing yeaterday. I actually posted this video on IG a few days ago, and you saying that re-reminded me of it.
Rhynoplanet
New Member
Sorry to hear about the meet, but it happens to us all. Take what you learned and use it to get stronger. I completely understand though I have had meets like that and you just end the day feeling like shit and it is a long wait to redeem yourself. Focus on training and next time watch your numbers blow up.
Thanks man I appreciate it. It just puzzles me a bit when I had the best training cycle I've ever had leading into the meet. But, we only get one day to preform.
Updates,
Post meet just kind of fucked around some and wasn't super strict with programming. Highlights were beltless paused deads at 630x2. Beltless high bar 405x4. Standing Over head press 205x4.
Didn't train bench at all. Letting my own heal up some more. Had a doctor look at it, grade 2 tear. Surgery would just be for cosmetic reasons.
Started new structured programming last Tuesday and strained my back on day 1. Was very annoyed and pissed off. Was on my 5th set of 8 with 475 and the first rep I felt it immediately off the floor. Rushed my set up after reviewing the video.
Which brings us to now. Haven't lifted since last Tuesday. And won't be for at least another 2-4 weeks. It was recommended to me by multiple people that I actually rest and let it heal this time. Since I never have in the past with this same injury.
In the meantime I'm doing what I can. Working on mobility/flexibility in my hips, thoracic and shoulders. Started to do some cardio via a Spin Bike this week. Going to gradually increase time every other session. Right now I'm doing 8min HIIT and 12 with some resistance. Dropped some carbs in my diet since I can't lift.
Goal is to drop about 10-15 pounds and have some good endurance built up. So that when I'm back in the gym in a month I can have a decent work capacity. Also will obviously increase calories and work into a bulk at that point. Probably won't be competing till next summer. Still really pissed about my last meet and the plan is to do the same meet next summer and absolutely crush it.
Post meet just kind of fucked around some and wasn't super strict with programming. Highlights were beltless paused deads at 630x2. Beltless high bar 405x4. Standing Over head press 205x4.
Didn't train bench at all. Letting my own heal up some more. Had a doctor look at it, grade 2 tear. Surgery would just be for cosmetic reasons.
Started new structured programming last Tuesday and strained my back on day 1. Was very annoyed and pissed off. Was on my 5th set of 8 with 475 and the first rep I felt it immediately off the floor. Rushed my set up after reviewing the video.
Which brings us to now. Haven't lifted since last Tuesday. And won't be for at least another 2-4 weeks. It was recommended to me by multiple people that I actually rest and let it heal this time. Since I never have in the past with this same injury.
In the meantime I'm doing what I can. Working on mobility/flexibility in my hips, thoracic and shoulders. Started to do some cardio via a Spin Bike this week. Going to gradually increase time every other session. Right now I'm doing 8min HIIT and 12 with some resistance. Dropped some carbs in my diet since I can't lift.
Goal is to drop about 10-15 pounds and have some good endurance built up. So that when I'm back in the gym in a month I can have a decent work capacity. Also will obviously increase calories and work into a bulk at that point. Probably won't be competing till next summer. Still really pissed about my last meet and the plan is to do the same meet next summer and absolutely crush it.
It's been a minute....
Been back lifting for around 4 weeks now. First couple weeks were just greasing the groove. Doing SBD 3 times a week gradually increasing load. The last couple were just going by feel. Highlights were 405 beltless Good Morning x 3. Deads, 545 3x4 after a couple sets at 525. bench 300x2x10
That being said, I'm experiencing some major hip shift during squats. I noticed it at the end of prep for the last meet, but I was a little late to change training up and try to correct. Revamping squats completely. I've been playing around with a wider stance(foot width outside of shoulders). It feels smooth and I can stay tighter in the hole. In a couple weeks I'm going to start working with a PT that is also a PL and works with a ton of competitive PL's.
I dropped my weight down to 228 and since I started lifting again I'm back up to 240 with ease. Still have alot of calories I can shove down to keep that number increasing. Trying to push to 260 by beginning of summer.
First organized week started this week.
DAY 1
5-2-0 TEMPO SQUATS
395
6 reps 9RPE
335
3 sets 6 reps
DB BENCH
85 X 10
95 X 10
105 X 10
115 X 10
120 X 10 9RPE
This was superseded with chest supported DB rows on incline bench
CHEST SUPORTED ROWS
85
5 sets 10 reps
SSB BOX STEP UPS
175
5 sets 10 reps per leg
DAY 2
BELTLESS SSB GOOD MORNINGS
315
3 sets 7 reps 8RPE
LOG CLEAN PRESS
185
4 sets 6 reps 8RPE
CIRCUIT
LEG EXT
HAMSTRING CURL
CLOSE GRIP PULLDOWN
3sets 15 reps for each
Been back lifting for around 4 weeks now. First couple weeks were just greasing the groove. Doing SBD 3 times a week gradually increasing load. The last couple were just going by feel. Highlights were 405 beltless Good Morning x 3. Deads, 545 3x4 after a couple sets at 525. bench 300x2x10
That being said, I'm experiencing some major hip shift during squats. I noticed it at the end of prep for the last meet, but I was a little late to change training up and try to correct. Revamping squats completely. I've been playing around with a wider stance(foot width outside of shoulders). It feels smooth and I can stay tighter in the hole. In a couple weeks I'm going to start working with a PT that is also a PL and works with a ton of competitive PL's.
I dropped my weight down to 228 and since I started lifting again I'm back up to 240 with ease. Still have alot of calories I can shove down to keep that number increasing. Trying to push to 260 by beginning of summer.
First organized week started this week.
DAY 1
5-2-0 TEMPO SQUATS
395
6 reps 9RPE
335
3 sets 6 reps
DB BENCH
85 X 10
95 X 10
105 X 10
115 X 10
120 X 10 9RPE
This was superseded with chest supported DB rows on incline bench
CHEST SUPORTED ROWS
85
5 sets 10 reps
SSB BOX STEP UPS
175
5 sets 10 reps per leg
DAY 2
BELTLESS SSB GOOD MORNINGS
315
3 sets 7 reps 8RPE
LOG CLEAN PRESS
185
4 sets 6 reps 8RPE
CIRCUIT
LEG EXT
HAMSTRING CURL
CLOSE GRIP PULLDOWN
3sets 15 reps for each
Good to see you around
DAY 3
FRONT SQUAT
275
1 SET 8 REPS 9RPE
245
3 SET 6 REPS
DOUBLE PAUSED BENCH
275
4 SETS 6 REPS
BELT SQUAT
4 PLATES
4 SETS 20 REPS 8RPE
SEAL ROW
3 SETS 15 REPS
LATERAL RAISES
3 SETS 15 REPS
CALF RAISE
4 SETS 25 REPS
DAY 4
DEADLIFTS with 80lbs in chains
485 X 5 reps
505 X 3 reps
535 X 3 reps
555 X 6 reps 9RPE
CLOSE GRIP BENCH
295
1 SET 8 REPS 9RPE
255
3 SETS 8 REPS
3" DEFICIT COVENTIONAL DEADLIFTS BELTLESS
515
4 SETS 4 REPS 8RPE
NEUTRAL GRIP PULL UPS
3 SETS AMRAP
I absolutely SUCK at front squats. I'm going to be switching them to my primary squat day. Double paused bench was alot harder than I remembered.
Deads felt great. Last week I hit 535 plus 80 in chains for 7. Big improvement over last week.
FRONT SQUAT
275
1 SET 8 REPS 9RPE
245
3 SET 6 REPS
DOUBLE PAUSED BENCH
275
4 SETS 6 REPS
BELT SQUAT
4 PLATES
4 SETS 20 REPS 8RPE
SEAL ROW
3 SETS 15 REPS
LATERAL RAISES
3 SETS 15 REPS
CALF RAISE
4 SETS 25 REPS
DAY 4
DEADLIFTS with 80lbs in chains
485 X 5 reps
505 X 3 reps
535 X 3 reps
555 X 6 reps 9RPE
CLOSE GRIP BENCH
295
1 SET 8 REPS 9RPE
255
3 SETS 8 REPS
3" DEFICIT COVENTIONAL DEADLIFTS BELTLESS
515
4 SETS 4 REPS 8RPE
NEUTRAL GRIP PULL UPS
3 SETS AMRAP
I absolutely SUCK at front squats. I'm going to be switching them to my primary squat day. Double paused bench was alot harder than I remembered.
Deads felt great. Last week I hit 535 plus 80 in chains for 7. Big improvement over last week.
Last week big numbers before starting Juggernaut AI
Bench 355 X 3 reps 9RPE
Deads with 80lbs chains 575 X 4 9.5RPE
So far this week
WEEK 1 DAY 1
HIGH BAR SQUATS
355
1 SET 6 REPS 7RPE
330
4 SETS 6 REPS
INCLINE BENCH
195
2 SETS 6 REPS 6RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 1 DAY 2
SPOTO BENCH
285
4 SETS 6 REPS. 6RPE
BELT SQUAT
200
3 SETS 6 REPS 6RPE
WEEK 1 DAY 3
COMP BENCH
210
1 SET 6 REPS
190
4 SETS 6 REPS
HIGH BAR SQUATS beltless
300
4 SETS 6 REPS
OHP
155
3 SETS 6 REPS 6RPE
REAR FELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
I hate high bar squats. I can't use my back at all in the squat with high bar. I especially hate it beltless. Overall thus far, fairly easy week. Weeks 3 and especially week 4 are going to be brutal.
Bench 355 X 3 reps 9RPE
Deads with 80lbs chains 575 X 4 9.5RPE
So far this week
WEEK 1 DAY 1
HIGH BAR SQUATS
355
1 SET 6 REPS 7RPE
330
4 SETS 6 REPS
INCLINE BENCH
195
2 SETS 6 REPS 6RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 1 DAY 2
SPOTO BENCH
285
4 SETS 6 REPS. 6RPE
BELT SQUAT
200
3 SETS 6 REPS 6RPE
WEEK 1 DAY 3
COMP BENCH
210
1 SET 6 REPS
190
4 SETS 6 REPS
HIGH BAR SQUATS beltless
300
4 SETS 6 REPS
OHP
155
3 SETS 6 REPS 6RPE
REAR FELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
I hate high bar squats. I can't use my back at all in the squat with high bar. I especially hate it beltless. Overall thus far, fairly easy week. Weeks 3 and especially week 4 are going to be brutal.
Shit, lacking on updates here. Life is busy as shit right now
WEEK 1 DAY 4
DEADLIFTS
520
1 SET 6 REPS 7RPE
480 5 SETS 6 REPS
RDL
345
3 SET 6 REPS 7RPE
WEEK 2 DAY 1
HIGH BAR SQUATS
365
1 SET 8 REPS 7.5RPE
336
4 SETS 8 REPS
INCLINE BENCH
195
2 SETS 8 REPS 7RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 2 DAY 2
SPOTO BENCH
270
4 SETS 8 REPS. 7RPE
BELT SQUAT
200
3 SETS 8 REPS 6RPE
WEEK 2 DAY 3
COMP BENCH
225
1 SET 8 REPS
205
4 SETS 8 REPS
HIGH BAR SQUATS beltless
300
4 SETS 6 REPS
OHP
160
3 SETS 8 REPS 7RPE
REAR FELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
WEEK 2 DAY 4
DEADLIFTS
535
1 SET 8 REPS 7.5RPE
485
4 SET 8 REPS
RDL
355
4 SETS 8 REPS
HOLY FUCK. my legs were trashed going into day 4. Then got utterly destroyed. Feel a little better and stronger each week. I finally broke over 242. Hit 245 last week
WEEK 1 DAY 4
DEADLIFTS
520
1 SET 6 REPS 7RPE
480 5 SETS 6 REPS
RDL
345
3 SET 6 REPS 7RPE
WEEK 2 DAY 1
HIGH BAR SQUATS
365
1 SET 8 REPS 7.5RPE
336
4 SETS 8 REPS
INCLINE BENCH
195
2 SETS 8 REPS 7RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 2 DAY 2
SPOTO BENCH
270
4 SETS 8 REPS. 7RPE
BELT SQUAT
200
3 SETS 8 REPS 6RPE
WEEK 2 DAY 3
COMP BENCH
225
1 SET 8 REPS
205
4 SETS 8 REPS
HIGH BAR SQUATS beltless
300
4 SETS 6 REPS
OHP
160
3 SETS 8 REPS 7RPE
REAR FELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
WEEK 2 DAY 4
DEADLIFTS
535
1 SET 8 REPS 7.5RPE
485
4 SET 8 REPS
RDL
355
4 SETS 8 REPS
HOLY FUCK. my legs were trashed going into day 4. Then got utterly destroyed. Feel a little better and stronger each week. I finally broke over 242. Hit 245 last week
Week 3 of Juggernaut AI update
WEEK 3 DAY 1
HIGH BAR SQUATS
390
1 SET 10 REPS 8.5RPE
350
4 SETS 10 REPS
INCLINE BENCH
195
2 SETS 10 REPS 7RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 3 DAY 2
SPOTO BENCH
295
1 SETS 10 REPS
315
1 SET 10 REPS 8.5RPE
285
2 SETS 10 REPS 7RPE
BELT SQUAT
200
3 SETS 10 REPS 7RPE
WEEK 3 DAY 3
COMP BENCH
240
1 SET 10 REPS
220
4 SETS 10 REPS
HIGH BAR SQUATS
340
4 SETS 10 REPS
OHP
150
3 SETS 10 REPS 7RPE
REAR DELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
WEEK 3 DAY 4
DEADLIFTS
550
1 SET 8 REPS 9RPE
480
4 SET 10 REPS
RDL
335
4 SETS 10 REPS 8RPE
Solid week here for the most part. High bar is catching up to low bar way quicker than I had expected. Getting close to my best ever set of 10 for low bar. Over shot the RPE just a tad. Was supposed to be 7-8RPE
Kind of did the same thing for spoto bench. 295 was a joke. Jumped to 315 and that was a little over shot of RPE again. It was at a 9RPE was supposed to be a 8. So backed down and counted the 295 as the first set.
Overshot deads too. Should habe taken 535-540 for 10. Got greedy based how 535 moved last week. Cut it at 9 REPS so I would go over RPE and dropped the weight a pinch on my back downs.
It was a solid week but need to not be greedy. Work on trying to build up over time I guess.
My legs, specifically my quads, have grow already on this programming. Squat volume is really high right now. Basically 3 days of squatting with 130 REPS over the whole week. WOOF
WEEK 3 DAY 1
HIGH BAR SQUATS
390
1 SET 10 REPS 8.5RPE
350
4 SETS 10 REPS
INCLINE BENCH
195
2 SETS 10 REPS 7RPE
BICEPS
TRICEPS
LAT PULLDOWN
REVERSE HYPER
3 SETS 12-15REPS 7RPE
WEEK 3 DAY 2
SPOTO BENCH
295
1 SETS 10 REPS
315
1 SET 10 REPS 8.5RPE
285
2 SETS 10 REPS 7RPE
BELT SQUAT
200
3 SETS 10 REPS 7RPE
WEEK 3 DAY 3
COMP BENCH
240
1 SET 10 REPS
220
4 SETS 10 REPS
HIGH BAR SQUATS
340
4 SETS 10 REPS
OHP
150
3 SETS 10 REPS 7RPE
REAR DELT
3 SETS 15 REPS
GHR
3 SETS 12-15REPS 7RPE
DB ROLLING SKULLCRUSHERS
3 SETS 12-15REPS 7RPE
WEEK 3 DAY 4
DEADLIFTS
550
1 SET 8 REPS 9RPE
480
4 SET 10 REPS
RDL
335
4 SETS 10 REPS 8RPE
Solid week here for the most part. High bar is catching up to low bar way quicker than I had expected. Getting close to my best ever set of 10 for low bar. Over shot the RPE just a tad. Was supposed to be 7-8RPE
Kind of did the same thing for spoto bench. 295 was a joke. Jumped to 315 and that was a little over shot of RPE again. It was at a 9RPE was supposed to be a 8. So backed down and counted the 295 as the first set.
Overshot deads too. Should habe taken 535-540 for 10. Got greedy based how 535 moved last week. Cut it at 9 REPS so I would go over RPE and dropped the weight a pinch on my back downs.
It was a solid week but need to not be greedy. Work on trying to build up over time I guess.
My legs, specifically my quads, have grow already on this programming. Squat volume is really high right now. Basically 3 days of squatting with 130 REPS over the whole week. WOOF
