I started out with 2 sets of Plyometric Push Ups. I had been doing Push Up Jumps to start my workouts for the last three weeks, which was preparation for plyometric push ups. Then I went to the shirt work...my estimated 1RM on the Shirt Bench to 2 Boards is down 20 lbs. from where it was two weeks ago, but I'm working in a different rep range this block (2 versus 4.) It's nice to see an estimated 1RM of near 400, but when you've never actually held that weight before (since I'm new-ish to shirt work,) I don't think you can expect to handle it first time out. I expect to get up to and well beyond my that 396 estimated 1RM over 1 or two blocks more geared toward strength at the top end of the % of 1RM end.

Same thing kinda happened with the Band Bench Press. Estimated 1RM dropped 10 lbs but I'm working in a different rep range.

After the above work, I did nothing else. Given the idea of this block is to work alot more in the 90% and above range, I'm going to do the bodybuilding-style work once a week instead of twice.

Week 23

Day 1 - 4/11/10

Shirt Bench to 3 Board - 1RM: 348 lbs

275 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM

Shirt Bench to 2 Board - 1RM: 374 lbs

315 lbs x 2 reps x 8 sets @ 1 RPE - 84% of 1RM
335 lbs x 2 reps x 8 sets @ 1 RPE - 90% of 1RM
345 lbs x 2 reps x 9 sets @ 2 RPE - 92% of 1RM
355 lbs x 2 reps x 10 sets @ 1 RPE - 95% of 1RM

Bench with monster minis doubled - 1RM: 218 lbs

185 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
185 lbs x 3 reps x 1 sets @ 9.5 RPE - 85% of 1RM

2 Board No Shoulder Bench Press - 1RM: 243 lbs

185 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
185 lbs x 5 reps x 1 sets @ 9.5 RPE - 76% of 1RM

0 Comments

Started the workout with Push Up Jumps...3 sets of 5. Not really feeling like I'm getting any additional lift with this...but with my lifts having an upward trajectory I kinda feel like I'll just stick with them as part of my warmup.

Shirt Bench went up good...used 5 more pounds than last workout and it was easier...the estimated 1RM is up 11 pounds over last week. Got no increase on the Bench with doubled minis...kinda felt a little bit fried in that movement pattern, so I cut it out after two sets. Used more weight on that JM Press to 2 Board, so that went well.

After the above I did my bodybuilding style work with bands...Upright Rows, Curls, and Lateral Raises.

I'll now deload for a week or so and then start a new block where I will drop the volume and increase the intensity.

Week 21

Day 2 - 4/3/10

Shirt Bench to 3 Board - 1RM: 406 lbs

243 lbs x 3 reps x 1 sets @ 7.5 RPE - 60% of 1RM
287 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
313 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

Shirt Bench to 2 Board - 1RM: 396 lbs

313 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
313 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM

Bench - doubled monst. minis - index on - 1RM: 228 lbs

182 lbs x 5 reps x 2 sets @ 10 RPE - 80% of 1RM

2 Board No Shoulder Bench Press - 1RM: 223 lbs

138 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
138 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM
138 lbs x 10 reps x 1 sets @ 10 RPE - 62% of 1RM

45 Hyper - 1RM: 223 lbs

205 lbs x 15 reps x 2 sets @ 6 RPE - 0% of 1RM

0 Comments

Started the workout with 3 sets of 5 vertical leaps. My ceiling is 10' high, and I'm 5'11"...my goal is to touch it. Just standing and jumping...no step. I'm close.

1RM on the Box Squat is up to 401 from 394. Step Up 1RM is up as well. On both of these exercises I went up 5 or 6 pounds and I handled them about the same as 10 days ago. On the squat, I'm definitely driving off my heals but I feel like the heavier the weight the more I'm wanting to do a good morning. That's always been my tendency.

After the above I did some bodybuilder style work - 3 sets of 10 of Shrugs, Blast Strap Pullups, and that's it.

Week 21

Day 4 - 4/1/10

Squats - 15 inch box - 1RM: 401 lbs

270 lbs x 5 reps x 1 sets @ 7.5 RPE - 67% of 1RM
309 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
309 lbs x 5 reps x 2 sets @ 9.5 RPE - 77% of 1RM

Step Ups - 1RM: 239 lbs

177 lbs x 5 reps x 3 sets @ 8 RPE - 74% of 1RM

Reverse Hyper - 1RM: 239 lbs

201 lbs x 15 reps x 1 sets @ 6 RPE - 0% of 1RM
333 lbs x 15 reps x 2 sets @ 7 RPE - 0% of 1RM

0 Comments

Started with Push Up Jumps, then went into the above. Bench with pinkies on rings estimated 1RM is up 2 pounds from 10 days ago...though I think it's likely better than that. 3 Count Pause Bench to 2 board height 1RM is down 5 pounds per the estimate, but I'm thinking I was stronger on this exercise as well.

I followed the above up with bodybuilding-style work with the band gym...Thrusters, Shoulder Presses, Tricep Extensions, and Curls...all 3 sets of 10 with minimal rest.

I've decided that I'm going to do my loading differently going forward...had been trying to keep everything at 8 RPE and once it jumped to 9 I was done...now I'm back to just sort of getting what I can get, though never missing a rep. Since I'm using straight weight across the sets, ideally that will work out to be sets at 9 with my end point being when I'm at 10.

Week 20

Day 3 - 3/29/10

Bench Press - pinky on ring - 1RM: 314 lbs

221 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
242 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
242 lbs x 5 reps x 2 sets @ 9.5 RPE - 77% of 1RM

3 Ct Pause Bench - 2 Board Height - 1RM: 294 lbs

221 lbs x 5 reps x 1 sets @ 8 RPE - 75% of 1RM
226 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
226 lbs x 5 reps x 1 sets @ 10 RPE - 77% of 1RM

45 Hyper - 1RM: 294 lbs

225 lbs x 15 reps x 2 sets @ 6 RPE - 0% of 1RM

0 Comments

Started the workout with 3 sets of 5 vertical leaps, then 2 sets of 5 horizontal leaps. Then I went into the work logged above. Speed with 221 was much better than last week. Glute Ham Raises I did 2 more reps on each set. And Reverse Hypers...I don't know...333 didn't feel heavy, but I know the more you 'swing' the weight the more you can use.

After the above I did bodybuilding style work, doing Blast Strap Inverted Rows, One Arm Rows with bands, Hip Abduction with bands, and Face Pulls with bands...all three sets of ten with about a minute and a half rest.

To clarify, I'm not hitting PR's...I'm down from my all-time bests and trying to get back there and beyond. The back injury set me back pretty good and I'm struggling to get back. I'm once again getting stronger week to week, but these aren't alltime bests.

Week 20

Day 2 - 3/25/10

Speed Squat - releasers - 1RM: 304 lbs

221 lbs x 2 reps x 2 sets @ 7 RPE - 73% of 1RM
232 lbs x 2 reps x 2 sets @ 7 RPE - 76% of 1RM
243 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM
243 lbs x 2 reps x 6 sets @ 7 RPE - 80% of 1RM

Glute Ham Raise - 1RM: 368 lbs

210 lbs x 12 reps x 1 sets @ 7.5 RPE - 57% of 1RM
210 lbs x 12 reps x 1 sets @ 8 RPE - 57% of 1RM
210 lbs x 12 reps x 1 sets @ 9 RPE - 57% of 1RM

Reverse Hyper - 1RM: 368 lbs

333 lbs x 15 reps x 3 sets @ 7 RPE - 0% of 1RM

0 Comments

Started the workout with three sets of five repetitions in the Push Up Jump. Didn't feel explosive at all. But then I put the shirt on and beat last week...estimated 1RM of 400 versus 394 last week. Same thing happened when I dropped down to 2 boards...estimated 1RM of 385 versus 379 last week. Same thing happened when I did the Bench with Monster Mini's...230 versus 224 the week before.

Followed the above up with bodybuilder-style work with the band gym: Upright Rows, Curls, and Lateral Raises.

This is two weeks in a row with good increases...only doing a few things different: training 3 days a week, trying to do my lifts more explosively, and doing some explosive work right before the strength training. Just gonna keep doing this and see what happens through the fourth week, take a week and deload, then come back with a block with triples and doubles.

Week 20

Day 1 - 3/23/10

Shirt Bench to 3 Board - 1RM: 400 lbs

221 lbs x 3 reps x 1 sets @ 7 RPE - 55% of 1RM
265 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM
287 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
308 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

Shirt Bench to 2 Board - 1RM: 385 lbs

308 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
308 lbs x 4 reps x 1 sets @ 10 RPE - 80% of 1RM

Bench - doubled monst. minis - index on - 1RM: 230 lbs

182 lbs x 5 reps x 2 sets @ 9.5 RPE - 79% of 1RM
182 lbs x 5 reps x 1 sets @ 10 RPE - 79% of 1RM

2 Board No Shoulder Bench Press - 1RM: 215 lbs

133 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
133 lbs x 10 reps x 1 sets @ 8.5 RPE - 62% of 1RM
133 lbs x 9 reps x 1 sets @ 9.5 RPE - 62% of 1RM

45 Hyper - 1RM: 215 lbs

205 lbs x 15 reps x 2 sets @ 6 RPE - 0% of 1RM

2 Comments

I almost put this workout off because I was beat...played 9 holes of golf and hit 100 balls at the range long drive style. Hitting balls long drive style is a good workout...it's 100 as hard as you can swings of a club that sometimes feels like a telephone pole.

Started with 3 minutes on the bike, then 2 sets of 5 vertical leaps and 2 sets of 5 horizontal leaps (which is both to warm up and start to get more explosive for long drive...eventually I'll do plyometric jumps, but I gotta start here.)

Box Squats were good...stronger than last week and that 394 estimated 1RM ain't bad. I've doubled 450 in the past to a slightly lower box, but coming off the back problems (and still dealing with minor effects of it) I'll take it. Step Ups I was noticeably stronger than last week. Having a little bit of trouble with balance with the heavier weight. Then on the Reverse Hypers I'm definitely getting stronger...using alot more weight on that exercise.

After the above I did some bodybuilding-type work: 3 sets of 10 Shrugs, 3 sets of 8 Assisted Pullups with Blast Strap handles, and that's it. Should have done one more upper back exercise, but I was done.

Week 19

Day 3 - 3/21/10

Squats - 15 inch box - 1RM: 394 lbs

221 lbs x 5 reps x 1 sets @ 7 RPE - 56% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
303 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM
303 lbs x 5 reps x 1 sets @ 9.5 RPE - 77% of 1RM

Step Ups - 1RM: 231 lbs

171 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
171 lbs x 5 reps x 2 sets @ 8.5 RPE - 74% of 1RM

Reverse Hyper - 1RM: 231 lbs

201 lbs x 12 reps x 1 sets @ 6 RPE - 0% of 1RM
333 lbs x 15 reps x 2 sets @ 7 RPE - 0% of 1RM

0 Comments

I started out with 3 sets of 5 reps in the Push Up Jump. Then I went into the above. The Bench with Pinkies on Rings didn't go as well as I'd hoped...estimated 1RM is up from last week, but it's been higher. 3 CT Pause Bench to 2 Boards went well...estimated 1RM up 8 lbs over last week.

After the above I did bodybuilding style work with the band gym...Thruster Presses, Shoulder Presses, Tricep Extensions, and Curls.

Not sure how it works that I had an increase on the 2 board press with pause but not the bench presses before it...

Week 19

Day 2 - 3/19/10

Bench Press - pinky on ring - 1RM: 312 lbs

182 lbs x 5 reps x 1 sets @ 7 RPE - 58% of 1RM
226 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
237 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
237 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM
237 lbs x 5 reps x 1 sets @ 10 RPE - 76% of 1RM

3 Ct Pause Bench - 2 Board Height - 1RM: 299 lbs

221 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
221 lbs x 5 reps x 2 sets @ 9 RPE - 74% of 1RM

45 Hyper - 1RM: 299 lbs

205 lbs x 15 reps x 2 sets @ 7 RPE - 0% of 1RM

0 Comments

Started this workout with 3 minutes on the bike and 2 sets of 5 standing vertical jumps. I'm working to get more explosive for long drive and want to add plyometric work for that...starting with some simple jumps at the beginning of each workout in preparation for that.

I used weight releasers with 44 lbs total on the releasers. I bought these a few years ago and never used them. Didn't think they were anything special used for this purpose. I'll try more weight next time. I do the speed work as wide as my rack will allow my stance to be. Didn't feel very fast...felt I really had to labor to get any kind of speed. Then I moved to Glute Ham Raises, then Reverse Hypers...the 322 was heavy and I liked it.

After the above I did my bodybuilder-style work with the band gym...Chest Supported Rows, Knee Outs (hips,) One Arm Rows, Torso Twists, and Face Pulls...all 3 sets of 10 or 12 with minimal rest in between sets.

On weeks where I squat twice (ie, every other week,) I'm gonna do speed work one day and regular box squats the other.

Week 19

Day 1 - 3/16/10

Speed Squat - releasers - 1RM: 311 lbs

221 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
221 lbs x 2 reps x 8 sets @ 7 RPE - 71% of 1RM

Glute Ham Raise - 1RM: 333 lbs

210 lbs x 10 reps x 3 sets @ 8.5 RPE - 63% of 1RM

Reverse Hyper - 1RM: 333 lbs

201 lbs x 15 reps x 1 sets @ 6 RPE - 0% of 1RM
311 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
322 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

0 Comments

Started with about four minutes on the exercise bike. Then did 2 sets of 5 Push Up Jumps. (Decided that, with long drive season coming, I want to do some explosive upper and lower body work, and I read that this should come before heavy strength training.)

Shirt Bench to 3 board height estimated 1RM is up 21 lbs over where it was two weeks ago (my last heavy shirt workout.) Shirt Bench to 2 board height est 1RM is up 48 lbs over where it was two weeks ago. Band Press was up 10 lbs over two weeks ago.

After the above I did my bodybuilding style work with the band gym...Upright Rows, Bicep Curls, and Lateral Raises...all 3 sets of ten with short rests.

Two weeks ago I was on week three of a volume block that I had no strength increases with. Felt I was sliding backwards at the end of the third week. I took a week deload (actually 6 days.) Then this block I decided to do another volume block and it just worked out that, because of my work schedule, over six days I benched twice and squatted once. And today I get increases. Highlights, to me, the importance of getting all of the parameters right...volume, intensity, frequency, effort, rest. I'm starting to think that any template can work and it just comes down to managing those parameters to get things moving forward. I find it hard to do... I'm going to continue this block for three more weeks - in those three weeks I'm going to squat twice/bench once, bench twice/squat once, and squat twice/bench once. So I'll be working out three days a week. Other than some upper and lower body "jumping" before workouts, the actual workouts will be the same as last block...it's just the frequency that'll have changed. Then we'll see what happens and I'll go from there.

Week 18

Day 3 - 3/14/10

Shirt Bench to 3 Board - 1RM: 394 lbs

221 lbs x 3 reps x 1 sets @ 7 RPE - 56% of 1RM
270 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
292 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
303 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

Shirt Bench to 2 Board - 1RM: 379 lbs

303 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
303 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Bench - doubled monst. minis - index on - 1RM: 224 lbs

177 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM
177 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM

2 Board No Shoulder Bench Press - 1RM: 215 lbs

133 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
133 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM
133 lbs x 9 reps x 1 sets @ 9.5 RPE - 62% of 1RM

45 Hyper - 1RM: 215 lbs

210 lbs x 15 reps x 2 sets @ 6 RPE - 0% of 1RM

0 Comments

Box squats estimated 1RM of 387 isn't bad coming off a back injury. Step Ups are wierd in that they can be made to be tougher or easier...if you put your foot up on the box and pause, then step up using as much of your lead leg as possible, bodyweight only step ups can be made to be tough. So I'm just getting work in with these and not paying much attention to the weight or the estimated 1RM. Reverse Hypers are getting easier with heavier weights...what I did today was not really all that hard, and I'm not using excessive swinging.

After the above I did Barbell Shrugs, One Arm Barbell Rows, and Pullovers with bands - all three sets of ten with short rests.

This being my second volume type block in a row, the first with me not seeing any real increases, I decided that I'm going to lift three times a week instead of four. Bench twice week one, squat once...week two squat twice, bench once...and son on for (I hope) 4 weeks, then deload. Hoping to see some positive increases, and if I do, I'll move on to more of an intensity block. It's also the roughest part of tax season and I'm working pretty much 12 hour days 7 days a week, so it seemed like a perfect time to try three days a week.

Week 18

Day 2 - 3/11/10

- 1RM: 387 lbs

243 lbs x 5 reps x 1 sets @ 7 RPE - 63% of 1RM
287 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
298 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
298 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Step Ups - 1RM: 218 lbs

166 lbs x 5 reps x 4 sets @ 8.5 RPE - 76% of 1RM

Reverse Hyper - 1RM: 218 lbs

201 lbs x 15 reps x 1 sets @ 6 RPE - 0% of 1RM
300 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
311 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM

Ab Bench - 1RM: 218 lbs

44 lbs x 20 reps x 1 sets @ 8 RPE - 0% of 1RM
44 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM

0 Comments

So I went three weeks with a 'volume' block, then last week deloaded with one bench and one squat workout going easy. Now I'm back and decided to go with another volume block. I didn't see significant increases last block and I want to see if, after a deload, I'm going to get increases. I've got to figure this out. I don't want to run through blocks with no noteworthy gains and get to the end of a ten or twelve week training cycle and have nothing.

Bench with pinkies on rings I was a little less strong on my initial but my strength stayed into a fourth set, whereas I was done after three two weeks ago. I guess, in a volume cycle, being able to get more work in on an exercise is some form of 'gain.' 3 ct Pause Bench to 3 board height was interesting...instead of trying 221 like two weeks ago, I stayed down at 215...and I got four sets of five, all at 8 rpe. So that's an increase on the estimated 1RM and my strength stayed longer. Not as happy as if both the bench and pause bench had gone up, but happier than if nothing went up this workout.

Followed the above up with my 10 rep bodybuilder-style volume work with the band gym...did Thrusters, Shoulder Presses, Standing Skull Crushers, Curls, and Face Down Triceps Extensions...all 3 sets of 10 with about 1.5 minutes rest in between.

Back still isn't right.

Week 18

Day 1 - 3/8/10

Bench Press - pinky on ring - 1RM: 305 lbs

199 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
221 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
232 lbs x 5 reps x 3 sets @ 8.5 RPE - 76% of 1RM
232 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM

3 Ct Pause Bench - 2 Board Height - 1RM: 291 lbs

215 lbs x 5 reps x 4 sets @ 8 RPE - 74% of 1RM

Reverse Hyper - 1RM: 291 lbs

199 lbs x 30 reps x 2 sets @ 7 RPE - 0% of 1RM

0 Comments

Deload workout for my lower body...speed work and some glute ham raises, neither of which I did in the past three 'work' weeks.

Week 17

Day 2 - 3/4/10

Speed Squat - mini + monster mini - 1RM: 276 lbs

177 lbs x 2 reps x 2 sets @ 6 RPE - 64% of 1RM
199 lbs x 2 reps x 2 sets @ 7 RPE - 72% of 1RM
221 lbs x 2 reps x 4 sets @ 7 RPE - 80% of 1RM

Glute Ham Raise - 1RM: 347 lbs

205 lbs x 12 reps x 1 sets @ 8.5 RPE - 59% of 1RM
205 lbs x 12 reps x 1 sets @ 8.5 RPE - 59% of 1RM

0 Comments

Coming off of three hard weeks where I went a little downhill at the end of the third week, this is a deload week. Goal here was to get some work in at 7 RPE and handle the same weight that I had for sets of 5 last week (did a few doubles.)

Did my bodybuilding-style work with the band gym dropping a set for each exercise and going a flex lighter. Goal was just to get some lighter work in.

Things felt heavy and I think this was necessary.

Week 17

Day 1 - 3/2/10

Bench Press - pinky on ring - 1RM: 280 lbs

177 lbs x 5 reps x 2 sets @ 7 RPE - 63% of 1RM
199 lbs x 5 reps x 2 sets @ 7 RPE - 71% of 1RM
210 lbs x 5 reps x 1 sets @ 7.5 RPE - 75% of 1RM
221 lbs x 2 reps x 1 sets @ 7 RPE - 79% of 1RM
232 lbs x 2 reps x 1 sets @ 7.5 RPE - 83% of 1RM

45 Hyper - 1RM: 280 lbs

205 lbs x 20 reps x 2 sets @ 7 RPE - 0% of 1RM

0 Comments

I hit golf balls today...about 70 all out long drive swings. I've always found it difficult to show my best strength in the gym after that. Box squats I think I was weaker than last week, even though I went up in weight...there ain't no bs-ing when you use RPE's! You're either stronger or you aren't! Step Ups I was stronger than last week, and the Reverse Hypers at 298 were the easiest they've been. Ab Bench was easier too at the same weight.

After the above I did Shrugs for 3 sets of 10 with 2 minutes rest, then used the band gym to do Pullovers and Chest Supported Rows for 3 sets of 10 each with 2 minutes rest.

Next week will be a deload week, then I'm going to do another volume week. After that I'll probably drop to triples raw and doubles geared for two weeks. Then I may do three weeks of a Westside template doing singles, some supplemental work, and some volume on accessories (instead of doing a more traditional low volume/high intensity block.)

Week 16

Day 4 - 2/28/10

- 1RM: 378 lbs

243 lbs x 3 reps x 1 sets @ 7.5 RPE - 64% of 1RM
276 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
287 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
287 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM

Step Ups - 1RM: 218 lbs

155 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
166 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
166 lbs x 5 reps x 1 sets @ 8 RPE - 76% of 1RM
166 lbs x 5 reps x 1 sets @ 8 RPE - 76% of 1RM

Reverse Hyper - 1RM: 218 lbs

199 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
287 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
298 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM

Ab Bench - 1RM: 218 lbs

44 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM
44 lbs x 15 reps x 1 sets @ 9 RPE - 0% of 1RM

0 Comments

Real bad workout...felt like I was beat as soon as it started. 135 on the bench felt heavy. And I did the wrong thing, I think: rather than back down the weights and stay around 8 RPE like I planned at the outset of this 'program,' I tried to use the same weights on determination. Result was a few sets with a 10 RPE, which I did NOT want.

My estimated 1RM's show the same as last week...it was more a problem with what happened after my initials (and the fact that there was no increase.)

IF it turns out I'm getting sick (cold) then I'll write this off as just a bad workout and not allow this to change my programming. If it turns out I'm NOT getting sick, then that means I ran out of gas doing what I'm doing in the middle of the third week, and what I'll try next time is two weeks going 'hard' with the high volume, one backing off but not quite a deload, then two more 'hard.' See what that does.

Week 16

Day 3 - 2/26/10

Bench Press - index on rings - 1RM: 299 lbs

221 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Shirt Bench to 3 Board - 1RM: 373 lbs

265 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
287 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM
298 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
298 lbs x 3 reps x 1 sets @ 10 RPE - 80% of 1RM

Shirt Bench to 2 Board - 1RM: 331 lbs

298 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

Bench - doubled monster minis - 1RM: 214 lbs

165 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
165 lbs x 5 reps x 1 sets @ 10 RPE - 77% of 1RM

2 Board No Shoulder Bench Press - 1RM: 215 lbs

133 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
133 lbs x 9 reps x 1 sets @ 9 RPE - 62% of 1RM

0 Comments

I'm stronger on the Split Squats - estimated 1RM only shows 2 lbs., though. I'm much stronger on the Belt Squat - estimated 1RM shows a 16 lb increase over last week. Reverse Hypers are getting heavy at 287.

After the above I did 3 sets of 10 of the following with 2 minutes rest in between sets - Band Assisted Pullups, Band Hip Abduction, Band Torso Twists, Band One-Arm Rows, and Face Pulls.

I'm looking alot fuller right now...I'm not huge, of course, but I look bigger than three weeks ago for sure. Strength is going up...bodyweight is staying right around the 200 mark...back is getting better...life is good.

This was the second workout of the third week of my 'volume' block.

Week 16

Day 2 - 2/24/10

Split Squats - 1RM: 182 lbs

133 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
138 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM
138 lbs x 5 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Belt Squat - 1RM: 231 lbs

160 lbs x 5 reps x 2 sets @ 8 RPE - 69% of 1RM
165 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
171 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Reverse Hyper - 1RM: 231 lbs

199 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
287 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

0 Comments

Strength is up in the Bench Press with pinkies on rings...to an estimated 1RM of 314. Still not good, but that est 1RM beats last week by 13 lbs. Pause Bench to 2 board height est 1RM hasn't changed over this three weeks...it's a crazy exercise for me because the first few reps feel like nothing and are very explosive, then fatigue really sets in.

After the above I did bodybuilding style work with the band gym - Thrusters, Shoulder Presses, two types of Triceps Extensions, and Bicep Curls. All of these were done 3 sets of 10 with 2 minutes rest in between sets.

I'm probably going to take this 'volume' block out to a fourth week...really want to see if that pinkies on the rings press gets up. I feel stronger and I look more full.

Week 16

Day 1 - 2/22/10

Bench Press - pinky on ring - 1RM: 314 lbs

221 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
232 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
232 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
232 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

3 Ct Pause Bench - 2 Board Height - 1RM: 287 lbs

221 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
215 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
215 lbs x 5 reps x 1 sets @ 9.5 RPE - 75% of 1RM

Reverse Hyper - 1RM: 287 lbs

111 lbs x 30 reps x 2 sets @ 6 RPE - 0% of 1RM

0 Comments

Went up 10 lbs in the Box Squat...squats always seem tough/heavy to me and it's hard for me to gauge RPE's. Again, I'm using the box because the two times I've hurt my back squatting it's always been down in the hole free squatting. Plan is to go up 10 each week unless I'm feeling like it's easy. Got an extra heavy set in this week.

Step Ups I went up 5 lbs on the last set...estimated 1RM doesn't reflect it, but I was stronger. Reverse Hypers are starting to get heavy at 287, which caused performance with the Ab Bench to be down.

After the above work I did my bodybuilding-style volume work with the rubber band gym...did Chest Supported Rows, Shrugs, and a Pulldown that done straight up and down with the arms extended...all 3 sets of 12, 2 minutes rest, to approximately 8 RPE's.

Week 15

Day 4 - 2/20/10

- 1RM: 373 lbs

221 lbs x 5 reps x 1 sets @ 7 RPE - 59% of 1RM
265 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
276 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
276 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

Step Ups - 1RM: 206 lbs

154 lbs x 5 reps x 3 sets @ 8 RPE - 75% of 1RM
159 lbs x 5 reps x 3 sets @ 9 RPE - 77% of 1RM

Reverse Hyper - 1RM: 206 lbs

199 lbs x 15 reps x 1 sets @ 7 RPE - 0% of 1RM
287 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

Ab Bench - 1RM: 206 lbs

44 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

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No increase in my est 1RM in the Shirt Bench to 3 Boards per this system...but I was stronger. I was using a new Rage X size 46 and it was TIGHT and working against me. Seeingashow it was the first time I used it, it wasn't working as good as the Super Katana last week. Got more volume in than last week. When I got to the Shirt Bench to 2 Boards I was worked over...I was just trying to see what it'd take to get to two boards...it was rough. I'm just playing around with different shirts trying to learn on my own. I really don't understand them yet.

Big increase on the Bench with Monster Minis Doubled...10 lbs. This is good news because the reason I can't shirt bench crap is because I've never really worked my top end of the bench. That "No Shoulder Rotation Bench" was done alot more strict than last time...I should change the name of that because it's more like a JM Press to boards. Took less time in between sets, too.

Reverse Hypers done very light just as rehab on the low back. After this I did my bodybuilding-type 3 sets of 10 training with the band gym with...Upright Rows, Bicep Curls, Side Laterals.

Very happy with the workout.

Week 15

Day 3 - 2/18/10

Shirt Bench to 3 Board - 1RM: 373 lbs

265 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM
287 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
298 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
298 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
298 lbs x 4 reps x 1 sets @ 10 RPE - 80% of 1RM

Shirt Bench to 2 Board - 1RM: 331 lbs

298 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Bench - doubled monst. minis - index on - 1RM: 214 lbs

155 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
160 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
165 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
165 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

2 Board No Shoulder Bench Press - 1RM: 215 lbs

133 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
133 lbs x 10 reps x 1 sets @ 10 RPE - 62% of 1RM
133 lbs x 8 reps x 1 sets @ 8 RPE - 62% of 1RM

Reverse Hyper - 1RM: 215 lbs

133 lbs x 25 reps x 2 sets @ 7 RPE - 0% of 1RM

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