Journey Through Powerlifting: RPE Training Day 1

RTM W1D1

SQUAT
45 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 6 RPE9
300 x 6 RPE9

BENCHPRESS
45 x 5
135 x 5
155 x 3
185 x 2
205 x 2
225 x 6 RPE8
235 x 5 RPE9
215 x 5 RPE7.5
215×5 RPE8
215×5 RPE9

SUMO DEADLIFT
135 x 5
225 x 4
275 x 3
315 x 6 RPE9
300 x 6 RPE7
300 x 6 RPE8
Left early due to time constraint (I also miscalculated my load drop 🙁 )

– DJ

Molecular Nutrition TEST FACTOR Log Day 10

DAY 10: BENCHPRESS – REPS

PREWORKOUT: 2 caps TF w/ breakfast… 1.5 scoops EVOL, 1 scoop Endurate, 1 scoop NOXYGEN, 4 caps XFA

INCLINE BARBELL BENCHPRESS
BAR x 5
135 x 5
160 x 4
185 x 3,3,3,3,3

INCLINE DB PRESS
55s x 20,20

CLOSE GRIP BENCHPRESS
155 x 12,12,12

CABLE FLY
25 x 15,15,15 (weight ea. arm)

TRICEP PUSHDOWN
Rope Separation 35 x 50
Straight Bar 57.5 x 50

STATIONARY BIKE HIIT CARDIO
20 minutes for 7 sprint cycles and around 150cals burned


Felt amazing today. I can usually throw more weight on for close grip benchpress but after doing all that work in front of it 155 became a challenge. The pumps were much more noticeable today prior to any other workout since I started TF, especially during cable flys (contracting hard throughout the motion. 25 is light but I lifted in a way to make it difficult) and tricep pushdowns. Endurance was solid and the HIIT cardio seemed relatively easy. A solid end to the weekend workouts.

Molecular Nutrition TEST FACTOR Log Day 2

DAY 2: BENCHIN’ – HEAVY

FLOOR PRESS
135×5
185×4
225×3
260×2
290×0
275×0
A little aggravated here that I couldn’t even floor press my previous max from two weeks ago. Not enough rest? Not enough warm up? Too much warm up? Not sure but it certainly got in my head mentally 

FLAT BENCH
185×15,15,15

LAT PULLDOWN
130×12,12,12

TRICEP PUSHDOWN
30×100 (not all at once… ended up being 40/20/15/15/10 with very short breaks)

DB SHRUGS
75×15,15,15 with one second squeezes at the top

SEATED DB PRESS
50s x 12,12,12

PURUS LABS: Condense + DPOL Daily vLog #12

DAY 21: CHEST & TRIS

BODYWEIGHT: 261lbs (+9lbs)

5/3/1
CYCLE: 8
DAY: BENCHPRESS
3×5
PRE: 2.5 scoops CONDENSE

BENCHPRESS
140×5 (warmup)
165×5 (warmup)
180×5
210×5
235×9
225×7
205×10
185×12

INCLINE BENCHPRESS
135×10,10,10
185×3

INCLINE DUMBBELL PRESS
75×8,8,5

INCLINE DUMBBELL FLY
50×10,6
40×10,10

MACHINE FLY
205×10,10,10,10

TRICEP DIPS
BWx5
BW+30×10,10,10
BWx10

DUMBBELL OVERHEAD EXTENSION
60×10
65×10,10

OVERHAND/UNDERHAND PUSHDOWN SUPERSET
70×10/40×10
85×9/50×10
85×10/50×10
70×10/40×10

@DJBEANPOLE

PURUS LABS: Condense + DPOL Daily vLog #8

DAY 9: CHEST/TRIS

5/3/1
CYCLE: 7
DAY: BENCHPRESS
5/3/1
PRE: Condense 2x 10min. prior

BARBELL BENCHPRESS
135×5 (warmup)
160×5 (warmup)
200×5
230×3
255×5

INCLINE BENCHPRESS
125×5
145×5
165×5
back to…

BARBELL BENCHPRESS
225×7
205×8
185×12

DB INCLINE PRESS
75s x 8,8,5
60×7

DB INCLINE FLY
45s x 10
50s x 8,8,6

DECLINE BENCHPRESS
205×5
185×8
135×20

TRICEP DIPS
BWx9
BW+30×9,8,7
BWx9

SKULLCRUSHERS
75×10,10,10

PUSHDOWN/REVERSE PUSHDOWN SUPERSET
40/40×10
50/30×10
60/30×10
70/40×10

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #4

DAY 5: CHEST/TRIS

5/3/1
CYCLE: 7
DAY: BENCHPRESS 3×3
PRE: 2x Condense 15min. prior + 1.5 scoops High Volume sipped as intraworkout
BODYWEIGHT: 255lbs (+3lbs)

BENCHPRESS
135×5 (warmup)
160×5 (warmup)
190×3
215×3
240×9
275×1
290×1

INCLINE BENCHPRESS
115×8
135×8
155×6

BARBELL BENCHPRESS
185×10,10,10 (focused on stretch/squeeze)

DB INCLINE PRESS
60×8,8,8

DB FLAT BENCHPRESS
80×8,8,10

INCLINE DB FLY
45×8,7
40×7
30×10

DECLINE BENCHPRESS
205×6
185×7
155×10
135×15

TRICEP DIPS
BWx9
BW+25×8,7
BWx9

SKULLCRUSHERS
45×15
55×12
65×10
75×8

TRICEP PUSHDOWS
60×10,10,10
70×10

BFRT – SINGLE ARM PULLEY PUSHDOWN
10×24,15,12,10

15 minutes of HIIT on the bike

@DJBEANPOLE
@PURUSLABS

PURUS LABS: Condense + DPOL Daily vLog #1

5/3/1
CYCLE: 7
DAY: BENCHPRESS
PRE: 2 scoops Condense w/ 16oz. water

BENCHPRESS
135×5 (warmup)
160×5 (warmup)
175×5
200×5
230×9+1 (assisted on the 10th)
185×12

INCLINE BENCHPRESS
95×10
115×10
135×10

DECLINE BENCHPRESS
185×10,10,10

INCLINE DUMBBELL FLY
40×10,10,10
45×8

HIGH CABLE CROSSOVER
30×10,10,10,10

MACHINE FLYS
175×10,10,10,10

@DJBEANPOLE
@PURUSLABS

5/3/1 BENCHPRESS

5/3/1

CYCLE: 6
BENCHPRESS
3×3

BENCHPRESS
105×5 (warmup)
135×5 (warmup)
160×3 (warmup)
185×3
210×3
235×6

INCLINE PRESS
115×8
135×8
150×6

BENT OVER ROW
245×10,10 strapped
225×10,10,10

FACE PULLS
65×10,10,10,10,10

TRICEP DIPS
BW+50×15,15,10

PULLEY KICKBACK BFRT*
10×30,15,15,15

STANDING EZ-BAR CURL BFRT*
35×30,15,15,15

AB CIRCUIT

@DJBEANPOLE

Lecheek RIPPED COCKTAIL LOG Day 11

DAY 11

5/3/1

CYCLE: 4
DAY: CHEST (BENCHPRESS), 5/3/1

PREWORKOUT: 4 caps Athletix AcuteFX + 2 scoops Athletix High Volume (with 2 caps AcuteFX intra)

BENCHPRESS
100×5 (warmup)
150×5 (warmup)
190×5
215×3
240×6

INCLINE BENCHPRESS
115×5
130×5
145×5

BENT OVER ROW
155×20,20,20,10SS,10SS
SS = Stretch/Squeeze where I held the weight at the top of the movement for an extended period of time and squeezed my lats hard

KROC ROW
90×10,10,10 (wt. ea. hand)

TRICEP DIPS
BW+70×10,10,10

ISOLATED CABLE CURL
25×10,10,10

15 MINUTE HIIT CYCLE ON STATIONARY BIKE

@DJBeanPole
@TeamLecheek