The road to 1500..

[theprodgicalson]

1-29

Squats 365 6RPE till 9RPE
13SETS 2REPS

Sumo Block Pulls 605 9RPE till 10RPE
2SETS 1REP

Bulgarian Spilt Squat 145 7RPE till 9RPE
3SETS 7REPS


1-30

Was not feeling good heading into this session. Started warming up to do my weighted pull ups but my elbow was bothering me and i ddint have my voodoo floss with me. Switched weighted pull ups for Bent over rows

Bent Over Rows 195
5SETS 10REPS

weighted Dips BW+38lbs
4SETS 10REPS

GHR's i did 2 sets of and got some wicked back pumps. laid down for a while finished them out

hammer curls
3SETS 10REPS

adductor and abductor
3SETS 20REPS

got really frustrated during this training session. glad i stuck it out for the mental aspects. never had back pumps this bad before

 

[theprodgicalson]

I'M BAAAAAACK!!!

2-1

Deadlifts 535 9RPE
1SET 3REPS

10%drop 480
2SETS 3REPS

Double Paused Bench 285 8RPE till 9RPE
3SETS 5REPS

Paused Deadlift to the knee 435 9RPE
1SET 5REPS

10% Drop 390 8RPE til 9RPE
3SETS 5REPS

so fucking excited how this session went! wanted 515 for a triple and that went fairly easy so decied to shoot for 535. only 30lbs off of where i was at during my peaking for my mock meet. and its my second session back deadlifting after taking 5-6weeks off.

 

[Docd187123]

I'M BAAAAAACK!!!

2-1

Deadlifts 535 9RPE
1SET 3REPS

10%drop 480
2SETS 3REPS

Double Paused Bench 285 8RPE till 9RPE
3SETS 5REPS

Paused Deadlift to the knee 435 9RPE
1SET 5REPS

10% Drop 390 8RPE til 9RPE
3SETS 5REPS

so fucking excited how this session went! wanted 515 for a triple and that went fairly easy so decied to shoot for 535. only 30lbs off of where i was at during my peaking for my mock meet. and its my second session back deadlifting after taking 5-6weeks off.

Nice job! When's the real meet?

I think I'm going to change up my programming and adding one of your movements. I do 6 pressing movements a weekincluding competition bench which is paused, 2sec paused bench, and 3sec paused bench. I'll probably replace either the 2 or 3 sec paused benching with double paused bench. How do you like them?

 

[Perrin Aybara]

I'm predicting a 600+ pull in the very near future.

 

[theprodgicalson]

Nice job! When's the real meet?

I think I'm going to change up my programming and adding one of your movements. I do 6 pressing movements a weekincluding competition bench which is paused, 2sec paused bench, and 3sec paused bench. I'll probably replace either the 2 or 3 sec paused benching with double paused bench. How do you like them?

i actually really like the double paused bench. now that im doing it correctly i definitely feel its going to have alot of carryover considering im weak on the top half of the lift.

rougly 10 weeks out from the meet.

 

[theprodgicalson]

I'm predicting a 600+ pull in the very near future.

not to sound arrogant. but i will be hitting this before the meet, for sure.

 

[Perrin Aybara]

not to sound arrogant. but i will be hitting this before the meet, for sure.

Doesn't sound arrogant to me at all, just confident, which you should be. Looking forward to making the journey to 700 with you on here.

 

[theprodgicalson]

Doesn't sound arrogant to me at all, just confident, which you should be. Looking forward to making the journey to 700 with you on here.

FUCK. YES.

 

[theprodgicalson]

2-3

Bench 295 6RPE till 9RPE
13SETS 2REPS

5 Second Paused Squats 320 9RPE
1SET 3REPS

10%drop 290 8RPE till 9RPE
2SETS 3REPS

Floor Press 270 9RPE
1SET 7REPS

Rep drop 270 8RPE till 9RPE
3SETS 5REPS

Bench felt really explosive. At my new gym the benches arent super low to the ground like my old gym so i can get a bit more leg drive. Paused Squats keep getting better and better every week.

 

[ROB581211]

2-3

Bench 295 6RPE till 9RPE
13SETS 2REPS

5 Second Paused Squats 320 9RPE
1SET 3REPS

10%drop 290 8RPE till 9RPE
2SETS 3REPS

Floor Press 270 9RPE
1SET 7REPS

Rep drop 270 8RPE till 9RPE
3SETS 5REPS

Bench felt really explosive. At my new gym the benches arent super low to the ground like my old gym so i can get a bit more leg drive. Paused Squats keep getting better and better every week.

Hell yea man. Sounds like training is going good. I'm gonna have to feed off of you tonight. I got a nasty little squat session tonight. It's doesn't look horrible on paper but I have a feeling it's gonna be a tough one

 

[Perrin Aybara]

I gotta learn how to judge RPE better, there's no way I could rate something a 6 right now.

Looking good though and those five second paused squats still sound brutal. Do you do those with or without a belt?

 

[theprodgicalson]

Hell yea man. Sounds like training is going good. I'm gonna have to feed off of you tonight. I got a nasty little squat session tonight. It's doesn't look horrible on paper but I have a feeling it's gonna be a tough one

ill be on the lookout for it in the log. the mental aspect can be a killer sometimes. it got to me last night gettting into my paused squats warm ups. took an extra few warm up reps and i was okay. your kicker should help though lol

I gotta learn how to judge RPE better, there's no way I could rate something a 6 right now.

Looking good though and those five second paused squats still sound brutal. Do you do those with or without a belt?

As far as judging a 6 goes. i use that entirely based off of feel and explosiveness. ive noticed its better for me to undershoot this range a tad and focus on form and exploding. form felt great last night. i like to use this range to build upon form corrections as its easier to focus on ques knowing the RPE is light.

for the 5 second paused squats, normally i do them beltless. but i used a belt for my top set and the build up set before that. my back was still a tad sore from deads on monday so i opted to use a belt this time.

 

[theprodgicalson]

2-5

Squat 385 8RPE till 9RPE
4sets 5reps

Sumo Block Pull 605 9RPE till 10RPE
3sets 1rep

Bulgarian Split Squat 135 7RPE till 9RPE
4sets 7reps


2-6

weighted pull ups BW+32 8RPE
4sets 10reps

Weighted dips BW+44 8RPE
5sets 10reps

SLDL 125DB's 8RPE
5sets 10reps

hammer curls
3sets 10reps

adductor abductor
3sets 20reps

2-8

Deadlifts 480 6RPE till 9RPE
13sets 2reps

Pin Press 275 8RPE till 9RPE
5sets 5reps

1" Deficit Deadlift 440 9RPE
1set 5reps

10% drop 400
3sets 5reps


2-10

Bench 285 8RPE till 9RPE
4sets 5reps

Box Squat 400 9RPE
1set 3reps

10% drop 360 8RPE till 9RPE
2sets 3reps

SOHP 185 9RPE
1set 7reps

REP DROP
2sets 5reps



Well, monday during deads i had a manager at the new gym i joined come up to me and tell me i couldnt use chalk. i explained to him i was told otherwise. went and did my set and he immediately comes back over and tells me i need to set the bar down lighter cause im going to break it. on tuesday i got an email from my new gym stating that if i dont comply with etiquette and conduct i can cancel my membership. fucking pussy couldnt even confront me in person.

ill be heading to a serious weightlifting/powerlifting gym. unfortunately its kinda out of my way in ragards to where i work and live but it will be worth it. monolifts, deadlift bars, ssb, prowler, everything you could need/want.

 

[Perrin Aybara]

The day I hear some dumb shit like that would be the day I take my business elsewhere. Unbelievable.

 

[theprodgicalson]

The day I hear some dumb shit like that would be the day I take my business elsewhere. Unbelievable.

no shit. fucking yuppie gym man. its a nice gym and all, is super clean with nice equipment. but if im paying close to $60/month i better be able to "break a bar" once a year for fucks sake.

 

[Perrin Aybara]

Yeah, most gyms are run by soft people catering to other soft people. I guess seeing guys go hard with training is scary for them.

I read an article once about commercial gyms and how they prefer members use machines and do slow reps to minimize wear and tear. It's typical that they discourage barbell lifts and things like chalk. I wish there was a powerlifting gym around here.

 

[theprodgicalson]

Yeah, most gyms are run by soft people catering to other soft people. I guess seeing guys go hard with training is scary for them.

I read an article once about commercial gyms and how they prefer members use machines and do slow reps to minimize wear and tear. It's typical that they discourage barbell lifts and things like chalk. I wish there was a powerlifting gym around here.

i get it from a busniess stand point. its just funny to me that that gym is rated the number one gym in my city(which i live in a major city). in the email he state the following "We need the free-weight area to remain open, accessible and inviting for people who want to lift seriously." apparently i wasnt lifting serious enough for him.

oddly enough he recommended i go to the gym im going to join and that it would be a better envoirment for my needs. which it is and will be. its just 15 miles the opposite direction i need to go from work. but knowing there is a guy that is a national competitor that lifts there and some other stalwarts there, will probably do wonders for my training.

 

[Perrin Aybara]

i get it from a busniess stand point. its just funny to me that that gym is rated the number one gym in my city(which i live in a major city). in the email he state the following "We need the free-weight area to remain open, accessible and inviting for people who want to lift seriously." apparently i wasnt lifting serious enough for him.

oddly enough he recommended i go to the gym im going to join and that it would be a better envoirment for my needs. which it is and will be. its just 15 miles the opposite direction i need to go from work. but knowing there is a guy that is a national competitor that lifts there and some other stalwarts there, will probably do wonders for my training.

I'd guess by open and inviting he means you're too intimidating for casual lifters to come around and deadlift 135 with gloves on. I find the "don't train too hard" and "try not to make noise" mentality pretty annoying.

I live in a small town and go to the only gym in town, so I hope that doesn't happen at mine. I worry as it's run by non lifters and mostly populated by non lifters. Any other gym would be a fifteen minute drive minimum.

Yeah, training with national competitors sounds amazing. Should be worth the drive as long as traffic doesn't make that drive 30+ minutes each way.

 

[theprodgicalson]

2-13

Squats 420 9RPE
1 SET 3REPS (PR)

10% DROP 380 8 till 9RPE
2 SETS 3 REPS

Stiff leg deadlift 485 9 till 10RPE
3 SETS 1REP

Hack squats 335 6 UNTIL 9RPE
4 SETS 7 REPS

2-14

Bent over rows 205
5 sets 10 reps

CGBP 225
4 sets 10 reps

Laying leg curls 220
5 sets 10 reps

Hammer curls 40
5 sets 10 reps

Adductor abductor
3 sets 20 reps

 

[theprodgicalson]

2-15

Deadlifts 510 8RPE till 9RPE
4Sets 5reps (volume PR)

Pin Press 285 8RPE till 9RPE
3sets 5reps

Deficit Deadlift 475 9RPE
1set 5reps

10% drop 425
2sets 5reps


Deficit deads felt awesome. was surprised i was able to do that much after all of the volume from regular deadlifts.