10/25 training

Monday: squat: 135x5 185x5 225x3 255x3 275x3 295x3 315x3 270x8 had like 2 or 3 reps in the tank on each of the top sets, which is a great sign!

Spoto press: warmup to 4x225x5

Deficit deadlift: 3x225x5

Barbell row: 3x165x8

Wednesday: calf work, 4x75x25 belt squats + jm press, 50 seated strict face pulls + 50 shoulder raises, 100 fg incline curls + 100 overhead rope extension, 50 bulgarian split squats each leg.

Friday: paused bench: 135x5 185x5 225x5 275x3 295x3 315x3 325x3 275x10

Deadlift: 135x5 225x3 255x3 275x3 2x315x3

Evcebtric pause front squat: barx5 135x3 5x185x3

1 arm banded row: 3x20 each side 

10/18 training

Monday: calf/ankle work

Belt squat: 1x75x25, 5x100x15

+ jm press: 1x75x25, 5x95x15

100 reps incline DB curl + overhead rope extension

100 reps band facepulls + shoulder raises

50 reps of bulgarian split squats + single leg rdls

100 hip extensions

Wednesday: just messed around with my new assistance movements for the next block.

Eccentric paused front squat: gonna start at 185 for 5x3 and probably go up by 10 or so lbs each week, ending at 245 for triples, which would probably be a PR even if its just one set.  Also did a set of 10 with 185 for heels elevated close stance high bar squats bc I was curious about them.

Deficit deadlift: 225 felt good to start at.  Ill stick to a 3x5 bc I wanna put deadlift on the back burner.  Think squat is more important to work on atm.

Spoto press: gonna start with 225 for a 4x5 and just go up by 5 lbs each week to end at 250 for a 4x5

Goals for the end of next block is 375+ on squat and paused bench.  Definitely think its very possible if I work hard on muscles I need to improve on (quads, glutes + triceps, shoulders)

Thursday: calf/ankle work

Belt squat: 4x75x25,

+ jm press: 4x75x25,

50 reps incline DB curl + overhead rope extension

50 reps slow facepulls + shoulder raises

30 reps of bulgarian split squats + single leg rdls + 15 lbs

3 minutes psoas marches each side.

10/11 training

Monday: high bar squat: 135x5 185x4 225x3 255x2 275x1 295x1 315x1 335x1 345x1 290x5 (this was rough haha)

6 count tempo bench: 4x225x5

RDL: 3x155x10

Barbell row: 3x155x10

Notes: got the flu shot today.

Skipped Wednesday: had a super busy day today and the rest of the week, and didn't sleep well yesterday.  Just gonna rest up for Friday.

Friday:  paused bench: 135x10 185x5 225x5 275x3 295x2 315x1 335x1 345x1 355x1 300x6

Deadlift: 135x5 185x5 225x3 255x3 275x1 3x315x1

Tempo squats: 4x225x5 6 second eccentric

Barbell rows: 3x155x10

10/4 training

Sunday: 50 pullups + 100 diamond pushups throughout the day

100 FG incljne curls, 100 rope overhead extensions, 100 banded back. Seated calves. 50 white band active IR

Belt squat: 50x25 5x75x15

Glute extensions: 4x25 white band

50 bulgarian split squats + single leg RDL

2x30 second copenhagen adductors

Notes:  this week's gonna be a little different because I will be unable to train on Friday, hence moving my training days back 1 this week and starting with my easy day.  This was fun.

Tuesday: squat: 135x5 185x5 225x5 245x5 265x10 225x10 didnt wanna do a second drop set just to use my back.  Chose 225 so I could focus on using my legs even with higher reps.

Tempo pause bench: warmup to 4x225x5 5 second tempo. Was a little shrugged.  Gotta bring those shoulders all the way DOWN haha

Rdl: 4x155x10

Barbell row: 3x155x10

Thursday: paused bench: 135x5 185x5 225x5 235x5 255x5 275x9 255x9 235x9

Deadlift: 135x5 185x5 225x5 275x5 plus a few singles.  My 275x5 felt horrible and I was actually twisted somehow.  Very shitty day for deadlift.

5 second tempo squat: 135x5 185x5 4x225x5

Barbell row: 3x155x8

secondary movements for the next couplcouple cycles

Just wanted to write this out so I could keep track of my thoughts on how I want to approach the next couple blocks..  i can't believe I only have 2 weeks left before a deload week already.

For squat, I think I am going to try half of next cycle with 6-8-4 and the other half 3-5-1 just to see what happens.  It might help me get in higher quality reps and save my lower back a bit more.

I think my plan is to have my secondary movements target my position (duh) and weaknesses (duh x2) but also I want to have one movement that I really push the weight on to get stronger in.  I didnt really have one of those in this last cycle, although I did progress with slower tempos for tempo bench/squats.

For this upcoming cycle (10/26-12/7), I want this movement to be double paused front squats.  There will be an eccentric pause about halfway down, and a pause at the bottom before exploding up.  I can start light and really push this to get those stronger quads.  Not sure on rep ranges I want for this yet, but thinking something along the lines of a 5x3 since this is a paused movement and front squat position is brutal for higher reps.  Additionally gonna work on long pause bench press as my secondary movement (3/4/5 seconds and add 20 lbs in 2nd half of cycle) for a 4x5 as well as deficit deadlifts in the same rep range.

Cycle after that (12/14-1/25) I want my movement to push to be a seated press.  It doesn't really help my positioning too much, if at all, but strong shoulders can only help.  Thinking a 3x5 with an AMRAP at the end, going up by 10 lbs a session.  Other movements will be a heels elevated close stance squat to continue to target the quads but under a heavier load for higher reps, and a mid shin deadlift for a 4x5 or 5x3 to help with positioning

9/28 training

Monday: Squat: barx10 135x5 185x5 225x4 255x3 275x3 295x3 250x10 tough day for me here.

Tempo pause bench 4 seconds: warmup to 4x225x5 these felt sick

RDL: 4x155x8

Barbell row: 3x155x8

Wednesday: 2x50 of incline curls with fat grips, rope overhead extensions, and green band seated face pulls

Normal calf work

2x30 seconds copenhagen addiction each side.

4x50x25 belt squats.  Gonna probably go up to 75 lbs next week. 50 felt too light but was still tough.

50 banded glute extensions.

Notes: had a late start to this workout and was trying for a while to figure out the belt squat that I forgot to do my single leg work for today.

Friday: paused bench: 135x10 185x6 225x4 255x3 275x3 295x3 315x3 265x9

Deadlift: 135x5 185x5 225x3 255x3 2x275x3

4 second tempo squat: 4x225x5 new stance felt a lot better.. heels shoulder width feet turned out.

Barbell rows: 3x155x8

Planned wednesday workouts

This is what I PLAN to do every wednesday.  Obviously plans change, but this is a general framework for what I want to do.  Goals are to include easy exercises for a lot of reps so I dont die of fatigue.  Wenning warmups + body weight exercises throughout the day for the upper body and a better focus on lower body work; specifically quads and flutes.  Here’s the plan

50 pull-ups throughout the day.

100 diamond pushups throughout the day.

Wenning warmups: 2x50 of biceps, triceps, and upper back/lats

Usual calf/ankle work between wenning warmups

100 active internal rotation with white band. + core work in between sets

100 belt squats

100 banded glute extensions

50 Bulgarian split squats and Single Leg Romanian deadlifts on each leg

Amrap leg extensions

Looks like a lot, but I can usually get this done in under an hour.  It’s fun, it’s prehab, its an easier day between heavy days, and it should help me put back on some size in the long run without adding much fatigue.

9/21 training

A little late with this, but better late than never:

Monday: Squat: barx10 135x10 185x5 225x4 255x3 275x2 295x1 315x1 265x8

Paused Tempo bench 3 seconds: warmup to 5x225x5

RDL: 3x135x10

Barbell row: 3x135x10

Wednesday: medley of support work for ultra high reps.  Not documenting because I lost the original post and honestly cant remember exactly what i did.  Gonna write down the PLAN in another post.

Friday: Paused bench: barx10 135x10 185x5 225x4 255x3 275x2 295x1 315x1 325x1 275x7

Deadlift: 135x5 185x5 225x4 255x3 3x275x1

Tempo squat: warmup to 4x225x5

Barbell row: 3x135x10