Cycle 5 Starting Off Strong(er)!

C5W1D2

DEFICIT DEADLIFT
135×5
185×5
255×3
290×1
325×6
345×6
365×6
340×6,6

CLOSE GRIP BENCHPRESS
75×5
120×5
170×3
195×1
225×6
235×6
245×6
225×4

FRONT SQUAT
45×5
95×5
135×3
165×8
175×8
185×8

-TTPL

Staring Week 3 Off Right (Cycle 4)

C4W3D1

2 COUNT PAUSE SQUAT
85×5
140×5
200×3
230×1
255×4
270×4
285×4 (PR)
265×3,3,3

2 COUNT PAUSE BENCH
75×5
125×5
175×3
200×1
225×4
235×4
255×3 (pushed it, fail)
245×4 (original top set)
230×4,4
235×4

INCLINE BENCH
50×5
95×5
135×3
155×7
165×7
175×7,7,7 (PR)

FACE PULLS
42.5×15
52.5×15
57.5×12
62.5×10
67.5×8

C4W2D3 – Hitting the TOP SETS, Feeling Awful

C4W2D3

COMPETITION SQUAT
115×5
190×5
265×3
300×1
340×2
355×2
370×2
360×2

COMPETITION BENCHPRESS
80×5
135×5
190×3
215×1
245×2
260×2
270×2
265×2

Tonight was one of those nights where although I had plenty of energy once I got into the working sets everything just felt awful. The weights felt heavy, the movements felt slow, and the squats definitely were not deep enough. I had made an adjustment to my foot placement that I think threw me off. I had suddenly lost the rebound reflex from the bottom of the squat and as you can see in the video it looks like I intentionally hit the brakes on the descent to prepare myself for failure with heavy weight. I definitely need to make an adjustment on that and work on getting myself further into the hole. With that being said the weight was definitely moving and I was glad to feel it out, particularly for the benchpress. 260×2 felt heavy as hell and I started second guessing myself as to if I could even put up 270 and much to my surprise it went up – and felt lighter than 260!

450×2 deadlift is on tap for tomorrow night… I’m ready.

– DJ

C4W2D1: Turn Up The Volume

Some days you’ll walk into the gym with the mindset that things are just not going to go your way: you had a shitty day at work, you missed a meal or ate something that wasn’t in diet, some jackass cut you off, you slept awful the night before… And as you warm up and stretch you say to yourself “well this is gonna suck.”

And surprisingly you have a KICK-ASS day on the gym.

275

Today was that day. I slept awful the night before, pounded a bunch of shitty food and thought the numbers from programming looked intimidating. But as soon as I started warm-up sets for pause squats I knew big things were going to happen…

C4W2D1

2 COUNT PAUSE SQUAT
95×5
135×5
185×3
210×1
235×5 @RPE5
250×5 @RPE6.5
260 275×5 (PR) @RPE8.5
255×5,5 (felt too light)
260×5,5,5

2 COUNT PAUSE BENCHPRESS
75×5
125×5
170×3
195×1
225×5 @RPE6
235×5 @RPE8
250×4 @RPE10
230×5,5,5
235×5
255×6 Slingshot
275×4 Slingshot
295×2 Slingshot

INCLINE BENCHPRESS
45×5
95×5
135×3
145×7
155×7
165×7,7
175×5

An enormous PR for pause squat!!! I couldn’t believe how light and easy the weights were feeling! As I was getting into the heavier warm up sets I knew that it was going to be a good day. As proud as I was for that all of the volume associated with the squats stole the thunder from my pause bench. The original programmed top set called for 245×5 but I really wanted that rounded out 250×5 which would have been a PR. Got 4 just fine but on the fifth rep I got stuck halfway up and was gassed. I’m taking this all in stride though considering last week I hit 260×3 competition style and then just this week I hit 250×4 for an even longer delayed pause?!?! I’m fine with that! The programming for next week will tell me I need to lower my expectations since I “failed” the lift by not getting the prescribed amount of reps but I think I may go after 255 if its there! Only time will tell!

– DJ

Cycle 4 Week 1 In The Books!

I have to admit going into the last day of Week 1 for this cycle was tough! No breaks in between a day of squatting and a day of deadlifting, coming in at a lower bodyweight and training way later than usual… it was no walk in the park!

The deadlift was certainly tougher than I expected and I attribute that to a few factors: I haven’t really been doing the accessory lifting for the deadlift (primarily the SLDL) and I also think my setup/starting position can use some adjusting. So certainly a few things I need to work on to see if I can get it to improve and feel easier. Things like finding the proper hip positioning, making sure the bar is over mid-foot, making sure the shoulders are slightly forward – all of that plays a role in making the lift “easier.” A poorly setup deadlift can end up making you do more work than you need to!

C4W1D4

COMPETITION STANCE DEADLIFT
135×5
215×5
300×3
345×1
385×3
410×3
430×3
420×3

TOUCH N’ GO BENCHPRESS
85×5
135×5
185×3
215×1
240×3
255×3
265×3 (PR)
225×5

2″ DEFICIT STIFF-LEGGED DEADLIFT
225×8
245×8
275×7

SLDLs were quite done by the book. I wanted to see what weight I could handle so I could program it in for next week. 275 is the heaviest I’ve ever tried before and it felt relatively easy except my grip strength gave out before I could try for an eighth rep. Maybe next time! The only other thing I really have to worry about now is making sure that I get my calories/macros on point. As much as I feel like I’ve bumped up my intake I keep waking up weighing a little less than the day before. Might have to start in on some Easter candy…

– DJ