The journey

[Theprodigalson]

Start of meet prep. figured i probably should start this back up so Pillar can see. will be doing regular updates, just wanted to get all of my training of this training cycle in place. Will be doing my first meet in April so ill try to keep this log as comprehensive as possible leading up to that. lifting days are Monday Wednesday Friday Saturday. Tuesdays and Thursdays will be 30min stretching and 30-45min cardio. Sunday will be off day entirely. I am doing good mornings in place of Deadlifts for now as i hurt my intercostal. the first week on February i will try Deadlifting again as that will be roughly 6 weeks off. i miss deadlifting entirely too much.


1-4
Comp Bench 315 9RPE
1set 5reps

Rep drop 8RPE until 9RPE
3sets 3reps

CGBP 205 7RPE
5sets 10reps

Front Delt Raises 75 7RPE
5sets 10reps

1-7

Good mornings 290 9RPE
1SET 3REPS

10%drop 260
2SETS 3REPS

Upper back work
Seat rows with a slight lean 160 7RPE
10SETS 10REPS (need to bump this weight up)

the heavy GMs kicked my dick in the dirt!

1-8

Worst session I've had in a long time. Knew I should've given myself an extra days rest after GMs yesterday

Squats 365 9RPE
1SET 3REPS (teriible terrible terrible. Felt heavy as all hell and moved just as slow)
10%drop 325
2SETS 3REPS (equally terrible )

Hamstring rep work
Seated leg curls 220 8RPE
5SETS 10REPS

1-9

Bent Over Rows 205 8RPE
5SETS 10REPS

CGBP 235 8RPE
4SETS 10REPS

Lying Leg Curls 200 8RPE
5SETS 10REPS

Hammer Curls 35 8RPE
3SETS 10REPS

Adductor 160 8RPE
3SETS 20REPS

Abductor 120 8RPE
3SETS 20REPS



1-10

Good Mornings 275 8RPE
1SET 5REPS
REP DROP
3SETS 3REPS

Upper Back Rep Work(seated high rows) 130 8RPE
10SETS 10REPS

1-13

Bench 330 9RPE
1SET 3REPS

10% drop 300
2SETS 3REPS

Tricep rep work
Close Grip Bench 205 8RPE
4SETS 10REPS

Front Delt rep work
Front Barbell Raises 80 8RPE
5SETS 10REPS

1-15

Squats 375 9RPE
1SET 5REPS
Rep drop
3SETS 3REPS

Hamstring rep work
Seated curls 210
5SETS 10REPS

Fairly certain the squats were a rep PR. Thanks to Docd for that chart, helped big time with my build up.

1-16
CGBP 215 8RPE
4SETS 10REPS

Weighted Pull Ups BW+28
5SETS 10REPS

Lying Leg Curls 220 8RPE
5SETS 10REPS

Adductor and abductors 8RPE
3SETS 20REPS

 

[Docd187123]

Good to see you here TPS!

all you need to do is lift and trust in the Pillar lol.

 

[Theprodigalson]

Good to see you here TPS!

all you need to do is lift and trust in the Pillar lol.

my hands are off the wheel homie!

 

[ChrisLindsay9]

I admire your work-around to your injury. Nice training!

 

[Theprodigalson]

Thanks Chris Lindsay! ill be back deadlifting today. im in this for the long haul and to put up big numbers. Not to let my ego get the best of me. ill live to fight another day and lift heavier weight

1-18

Good mornings 235 6RPE till 9RPE
15SETS 2REPS (need to bump the weight up on this range)

Double Paused Bench
Worked up to 295 for one set but wasn't the RPE I was supposed to do
285 8RPE till 9RPE
4SETS 5REPS

Was supposed to to paused at knee deadlifts. So since I can't DL right now I did paused half ROM leg curls instead.

Bench felt Hella strong and explosive. Especially for 2 second pauses. Asked a guy to spot me on my last set and he almost grabbed the weight off me my first set. Guess I should have told him what I was doing

1-20

Bench 305 8RPE till 9RPE
3SETS 5REPS

5 Count paused Squat 310 9RPE
1SET 3REPS

10%Drop 280 8RPE till 9RPE
3SETS 3REPS

Floor Press 275 9RPE
1SET 7REPS
rep drop 8RPE till 9RPE
3SETS 5REPS

was surprised how the paused squats went. felt really good. i recently switched back to wearing chucks instead of romaloes and widened my stance a bit. Seems to be helping a ton. bench was still just mehh. its not where i wouldve liked to have been.

1-22

Squats 400 9RPE (rep PR)
1SET 3REPS

10% drop 360
2SETS 3REPS

Sumo Block Pulls 615 9RPE till 10RPE
2SETS 1REP

Blugarian Split Squats 135 7RPE till 9RPE
4SETS 7REPS

by the time i got to the BSS i was whooped! needed some intra workout carbs but i was trying out a new gym i just joined. they have everything i need, GHR, belts for weighted dips, boxes all types of bars and attachments.

1-23

weighted pulled up BW+36#'s 8RPE
4SETS 10REPS

weighted dips BW + 48#s 8RPE
5SETS 10REPS

Hyperextensions BW + 135# 8RPE
5SETS 10REPS

Hammer curls 45 8RPE
3SETS 10REPS

Adductor and Abductor 8RPE
3SETS 20REPS

 

[Bullmuscle7]

Quite a bit of work here! Looks great !!!

 

[Theprodigalson]

1-25
The return to deadlifting

Deadlifts 480 8RPE till 9RPE
3SETS 5REPS

DOUBLE PAUSED BENCH 285 8RPE TILL 9RPE
4SETS 5REPS

PAUSED AT THE KNEE DEADLIFTS
415 9RPE
1SET 5REPS

10%drop 375 8 TILL 9RPE
4SETS 5REPS

Wasn't where I would have hope. But I figured this was gonna be where I was at doing 480 instead of 500 after 5-6weeks off of deads. I'll be back up to it next time the 5's roll around. Just glad to be deadlifting again pain free!

All of my paused at the knees were done beltless. Which I felt beast mode on. Wanted to train shirtless I was feeling myself that hard. Hahaha

 

[BrotherIron]

That's a monstrous double paused bench. 285 for sets of 5.... wow.

 

[PillarofBalance]

Thanks for picking this log back up... you are over the speed bump now so pour it on with those pulls.

 

[Go Away]

No clue how I've slept on this training log. Looking forward to following along - excellent weights moved this week

 

[Mini Forklift Ⓥ]

Nice lifting, looks like you have made some great gains since you started. Squats are my achilles heel too, just gotta get em done and try to learn to love them haha.

Great journal btw.

 

[Theprodigalson]

Thanks for picking this log back up... you are over the speed bump now so pour it on with those pulls.

ill be flooding it with the pulls. already cant wait for monday.

1-27

Bench 330 9RPE
1SET 3REPS

10%Drop 295 8RPE till 9RPE
4SETS 3REPS

5 count Paused Squat 315 9RPE
1SET 3REPS

10%drop 285 8RPE till 9RPE
3SETS 3REPS

Floor Press 280 9RPE
1SET 7REPS

Rep Drop
2SETS 5REPS


Bench felt good. got a little out of the groove on the 3rd rep but i recovered well. paused squats also felt great after warming up a little bit longer than normal. wasnt feeling warm and/or explosive so i took a couple extra warm up sets.