6/11
Deadlift: 9 x 3, 1 x 1 @ 165 kg
Chest Supported DB Row: 4 x 6 @ 140
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Reverse Hyper: 4 x 12 @ 50
Notes: core was dead after my 9th set of deadlifts. The single was kinda sloppy. I ran out of time, so I supersetted the hypes in with the row sets. My back was plenty cooked.
6/13
OHP: 10 x...
Bench Press: 10 x 3 @ 230
Squat: 4 x 6 @ 265
OHP: 2 x 12 @ 105
Notes: All bench reps were paused. Bar speed suffered as the sets progressed. But, all sets were complete without RP. Squats felt good; lots of focus on form. The last OHP set was RP’d 10-2 on fatigued triceps.
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6/7:
Chest Supported DB Row: 10 x 3 @ 150
Chins: 4 x 6 @ BW (217) + 5
Deadlift: 2 x 12 @ 120 KG/264.5
Notes: The last set of chins was RP’d 4-2. I added a static hold to the last rep with a slow negative.
My deadlift effort was better this time at 120. My first set went without any pauses...
Saturday (6/4) I ran a 5k with my stepdaughter. We finished at 30:11, just under a 10:00 split. I’m not unhappy with this; I last ran over a mile about 2 years ago.
Today:
Squat: 10 x 3 @ 280
OHP: 4 x 6 @ 120
Bench Press: 2 x 12 @ 170
Notes: my squat sets all had rest times of about 1:30. I...
5/30/22
OHP: 10 x 3 @ 130
Bench Press: 4 x 6 @ 205
Squat: 2 x 12 @ 215
Notes: my squat sets were done sans belt or sleeves.
Today:
Chins: 10 x 3 @ BW + 22.5
Deadlift: 165 KB x 2, 1
Notes: I’m a full idiot. I was talking to someone and wasn’t paying attention to what I was doing with the...
Deadlift: 8 x 3 @ 160 KG
Chest Supported DB Rows: 4 x 6 @ 130
Cable Pulldown: 2 x 12 @ 170
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Reverse Hyper: 45 x 12, 10
Notes: after deadlift set 8, I was fatigued to a point that concerned me to proceed. So, I left my deadlift effort for the day with 2 sets undone, but I think 8 is decent...
Bench Press: 10 x 3 @ 225
Squat: 4 x 6 @ 255
OHP: 2 x 12 @ 100
Notes: all bench reps were paused. The last reps of set 9 and 10 were at RPE 8. Not unhappy with the control of each rep today - the load felt good.
The squat sets were ATG, though that wasn’t the overall intent. I realized in...
Ugh x 4…
5/21
OHP: 10 x 3 @ 120
Bench: 4 x 6 @ 195
Squat: 2 x 12 @ 200
Notes: the OHP sets were all at a 1:00 rest interval. Too light. All bench sets have been paused to date. The squats were done without a belt or knee sleeves.
5/22
Chin: 10 x 3 @ BW + 20
Deadlift: 2 x 6, 1 x 3 @ 145 KG...
My last few attempts at posting (even through Tapatalk) haven’t saved. Hence, my silence.
To catch up, I did the conjugate thing for about two months, a powerbuilding cycle (PH3 on bb.com) and returned to my tried and true triples layout that I have used quite a few times.
This is...
Well, I was an idiot in my programming and suffered a setback. The past couple weeks have been largely focused on rehab and healing.
Today, I’ve restarted my implementation of conjugate, with some key differences. The biggest: singles won’t be the only ME rep range I use. Another: my...
Dynamic lower day
Squats: 10 x 2 @ 225
Deads: 6 x 2 @ 265
I’m not lifting again until next week - schedule is a mess.
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Legs Extended Bench Press: 205, 235, 255, 260 x 1; 225 x 2
No idea what these are actually called. My legs were extended in parallel with the bench, eliminating leg drive entirely.
Incline Dumbbell Press: 160 x 8; 170 x 7; 150 x 8, 3
Skullz: 70 x 10; 80 x 10, 10
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Lateral Raise: 40 x 10, 10
I...
Sumo Deadlift: 275, 315, 365, 405 x 1; 425 fail; 355 x 2
RDL: 225, 275, 305 x 10
Rev Hyper: 70 x 10, 10, 10, 10
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Chin Up: BW x 6+SH, 3+SH, 3+SH, 1+SH
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Rough week so far time-wise. Today was a bit of a catch up day.
BB Incline Bench: 175, 195, 210, 215 x 1; 185 x 2
I was insanely apprehensive above 175 for reasons unknown.
Flat DB Bench Press: 150, 170 x 10
BB Squat: 285, 315, 340 x 1; 295 x 2
Not unhappy here, given squats played second...
Bench Press: 12 x 3 @ 160
Speed work here - little rest.
Incline Dumbbell Press: 150, 160, 170 x 8; 180 fail; 150 x 5
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