Log Doc

[Docd187123]

Wave 2, Week 2, Day 1: deadlift day

Deadlifts: 5sets of 2 @ 325lbs <-----felt very easy even except the elbow was causing my grip on the left side to almost come loose. Got all reps and sets though. No pain just weakness in the grip.

Good mornings: 3sets of 7 @ 145lbs
Stiff legged deadlifts: 3sets of 10 @ 145lbs
Hyper extensions: 3sets of 6 @ 45lb plate
Side bends or whatever for abs: 3sets of 12 @ 50lb DB

 

[brutus79]

Hey doc- what are your pr's on each lift?

 

[Docd187123]

No idea Brutus. Haven't done a rep max in a while. My best guess would be

375-400 squat
~400 deadlift
265-275 bench <--- more of this damn elbow ever fucking heals lol.

POB is doing my programming for me so no maxing for another few weeks. I guesstimated my maxes to plug into his spreadsheet and I guessed a little light for the first two waves of the program.

 

[brutus79]

No idea Brutus. Haven't done a rep max in a while. My best guess would be

375-400 squat
~400 deadlift
265-275 bench <--- more of this damn elbow ever fucking heals lol.

POB is doing my programming for me so no maxing for another few weeks. I guesstimated my maxes to plug into his spreadsheet and I guessed a little light for the first two waves of the program.

Thanks- very interesting stuff. Super excited to see This play out.

 

[Docd187123]

Thanks- very interesting stuff. Super excited to see This play out.

I'd tell you to come to the meet if you still lived by Homicide Hartford lol. I'm excited as fuck as well. This will be my first ever PL meet and I believe a bunch if the guys from the other place will be there. Some others lifting also.

 

[Docd187123]

New programming for the off season, doing the Texas Method like member Ruckin is doing although mine is tweaked more for powerlifting.

Today was light day/active recovery day:

Front squats: 3sets of 3
Bench press: 3sets of 5
Pendlay rows: 3sets of 5

 

[brutus79]

Doc- im in town last week of may... beer for you and sodas for me, deal?

 

[Docd187123]

Doc- im in town last week of may... beer for you and sodas for me, deal?

I'm not much of a drinker besides water Brutus but it's on. Let me know which day and we can have a date in the beautiful city we both love and cherish...... Hahaha

 

[johnnyBALLZ]

Doc- im in town last week of may... beer for you and sodas for me, deal?

I'm not much of a drinker besides water Brutus but it's on. Let me know which day and we can have a date in the beautiful city we both love and cherish...... Hahaha

I can't go...

 

[Docd187123]

I can't go...

Whatever isn't letting you go with Brutus I suggest giving a big ole F U. Just sneak into Brutus' suitcase lol

 

[Docd187123]

Repeated last Tuesday's volume workout bc I missed Saturday's workout driving to another board's member's PL meet which was 6hrs away....ughhhhh

Volume Day:

Squats: 5sets of 5
Standing OHP: 5sets of 5
Good mornings: 3sets of 5

Skipped the fluff work bc I was in a rush today and tired from a long ass day at work.

 

[Docd187123]

Got my new program from my coach so putting Texas Method on the back burner for a while.

Wave 1, Week 1, Day 1:
Speed pulls: 15x2 @ 60%
Squats: 5x5 @ 65%
Good mornings: 3x10 @ RPE 7
Straight arm pull downs: 4x8 @ RPE 6

 

[Docd187123]

Worked a 14.5hr day today and was shot by the time I got to the gym. Was able to finish the workout but lacked my usual intensity and focus. Pissed me off some but at least the workout got completed.

Wave 1, Week 1, Day 2: bench day

Bench press: 5x5 @ 70%
DB incline press: 3x8 @ RPE 7
Pendlay Rows: 3x10 @ RPE 7
JM Press: 3x10 @ RPE 6
Band tricep push downs: 4sets till failure @ RPE 10
Pull-ups: 3sets fill failure @ RPE 10

 

[brutus79]

Worked a 14.5hr day today and was shot by the time I got to the gym. Was able to finish the workout but lacked my usual intensity and focus. Pissed me off some but at least the workout got completed.

Wave 1, Week 1, Day 2: bench day

Bench press: 5x5 @ 70%
DB incline press: 3x8 @ RPE 7
Pendlay Rows: 3x10 @ RPE 7
JM Press: 3x10 @ RPE 6
Band tricep push downs: 4sets till failure @ RPE 10
Pull-ups: 3sets fill failure @ RPE 10

What grip on pull ups?

 

[Docd187123]

What grip on pull ups?

Pronated grip (over hand) and slightly wider than shoulder width. Not too wide and not too narrow.

 

[Docd187123]

Saturday: Wave 1, Week 1, Day 3:

Squats: 6x3 @ 80%
Deficit deads: 3x10 @ 60% (done off 45lb plate so ~1in deficit)
Glute bridges: 3x8 @ RPE 7
SLDL: 3x15 @ RPE 7

 

[Docd187123]

Tonight (Tuesday): wave 1, Week 2, Day 1:

Deadlifts: 5x5 @ 70%
Speed squats: 8x2 @ 55%
Good mornings: 3x10 @ RPE 7
Straight arm pull downs: 4x8 @ RPE 6

 

[Docd187123]

Saturday:

Wave 1, Week 2, Day 3:

Speed squats: 15x2 @ 60%
Deficit deadlifts: 3x10 @ 62.5%
Glute bridges: 3x8 @ RPE 7
SLDL: 3x15 @ RPE 7

 

[Docd187123]

Wave 1, Week 3, Day 1: deadlift day

Deadlifts: 6x3 @ 80%
Speed squats to the box: 8x2 @ 65%
Good mornings: 3x10 @ RPE 7
Straight arm Pulldowns: 3x8 @ RPE 6

 

[ruckin]

Good log docd. I think it would make it a little more interesting if you included the weights you use instead of just the percentages. Just a suggestion.

By the way how did your dnp run end up?