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  1. #1
    Rows Could've Saved Jack Camarija's Avatar
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    Advanced Novice LP Test Run

    Advanced Novice LP Test Run


    Squat Day
    Low Bar Back Squat
    Glute Bridge
    Bench Press
    HS ISO Row Pronate

    Accessories
    Front Squat Day
    Front Squat
    Romanian Deadlift
    Overhead Press
    Pull Up Wide Pronate

    Accessories
    Bench Press Day
    Bench Press
    HS ISO Row Pronate
    Low Bar Back Squat
    Glute Bridge

    Accessories
    Overhead Press Day
    Overhead Press
    Pull Up Wide Pronate
    Front Squat
    Romanian Deadlift

    Accessories

    3x8, 1F ► 4x6, 1F ► 5x4, 1F
    3x10, 1F ► 4x8, 1F ► 5x6, 1F
    3x13 ► 4x10 ► 5x8
    Sets of MYO Reps By Feel

    ▇ Every session add 5 lbs for Horizontal and Vertical Pushes and Pulls, and 10 lbs for Lower Body Compounds.
    ▇ Switch to next set/rep scheme when you can't complete total reps.
    ▇ 3 or 4 days per week, 1 to 2 rest days between each workout.
    ▇ Face pulls between every set of horizontal / vertical pushing
    ▇ F sets are Fatigue sets where the working weight is dropped for a lighter final set

    Lift 1 Rep Max Training Max Starting Red (F) Starting Blue (F) Starting Green
    Low Bar Back Squat 335 315 195 (185) 145
    Front Squat 235 220 135 (115) 95
    Glute Bridge 335 315 185 (165) 145
    Romanian Deadlift 335 315 185 (165) 145
    Bench Press 285 270 165 (155) 135
    Overhead Press 155 145 80 (70) 65
    HS ISO Row Pronate 187 175 95 (90) 80
    Wide Grip Pull Up Pronate 270 255 130 (120) 115




    I'll run this to the ground and see how it works out. I'm not sure how resets work when I've failed progression on the final rep scheme, but I'll probably do some common sense % deload and run it again from the top.

    Ok, AMRAP sets are dumb here
    Last edited by Camarija; 05-25-2021 at 10:54 PM.
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  2. #2
    Rows Could've Saved Jack Camarija's Avatar
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    Monday, April 19, 2021

    Microcycle 1, Squat Day

    Low Bar Back Squat
    135 lbs x 10 - should have warm up with cossack squats, oops
    185 lbs x 5 - felt too heavy for a warm up
    215 lbs x 8 - yes but not as easy as it should be
    215 lbs x 8 - finally warmed up, felt easy
    215 lbs x 10 - RPE 8 ish, not feeling great today.
    205 lbs x 8 - depression is hitting me hard right now but ill power through today.

    Glute Bridge
    135 lbs x 10
    185 lbs x 5
    195 lbs x 10
    195 lbs x 10 - depression is ripping hard, im trying to battle through it
    195 lbs x 12 - RPE 7 or 8, no motivation
    185 lbs x 10 - ok, managed to make it through the hard ones, let's keep going

    Bench Press
    135 lbs x 10 - sure
    150 lbs x 13 - burn zone
    150 lbs x 13 - RPE 9.5, wow
    150 lbs x 11 - RPE 9 - stopped short, this starting weight needed to be like 10 / 15 lbs lighter. I'll adjust this for next workout.

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - sure
    10 lbs x 10 - okay
    10 lbs x 10 - okay
    10 lbs x 10 - okay

    HS ISO Row Pronate
    90 lbs x 10 - ok
    100 lbs x 13 - tough
    100 lbs x 13 - RPE 9.5 , i think my calculations for 13 reps for sets was off, ok, ill recalculate, these first weeks were supposed to be easy
    100 lbs x 11 - RPE 9, the calculations are just off, the starting weight was wrong here by a lot

    Explosive Landmine Rotation
    Crushing Depression

    Barbell Curl
    Crushing Depression




    Weight: 193.8
    Body Fat %: ~17%
    Relaxed Front:
    Flexed Front:
    Relaxed Side:
    Flexed Side:

    Notes:
    Got depressed, dropped creatine, dropped pre-workouts, terrible sleep, lost about 11 lbs in 11 days, trying to get back on track without having to constantly be in the gym. This schedule is a little more flexible, let's give it a shot.




    Thursday, April 22, 2021

    Microcycle 1, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - left adductor a bit sensitive

    Front Squat
    95 lbs x 10 - good warm up
    115 lbs x 5 - left adductor sensitive, light weight
    135 lbs x 8 - nice and light
    135 lbs x 8 - nice and light
    135 lbs x 8 - perfect, light and easy
    115 lbs x 8 - great, light intensity, good focus, perfect form

    Romanian Deadlift
    135 lbs x 10 - easing
    165 lbs x 5 - yup
    185 lbs x 10 - sure
    185 lbs x 10 - great, easy
    185 lbs x 10 - quality
    165 lbs x 10 - quality

    Seated Overhead Press
    55 lbs x 10 - kk
    75 lbs x 13 - ok
    75 lbs x 13 - rpe 8.5
    75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - kk
    10 lbs x 10 - ok
    10 lbs x 10 -ok
    10 lbs x 10 - ok

    Pull Up Wide Pronate (Assisted)
    95 lbs x 10 - ok, easy
    130 lbs x 13 - oddly difficult
    130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
    115 lbs x 13 - yeah 115 was good, but im done today

    Donkey Calf Raise
    No motivation today

    French Press
    No motivation today




    Notes:
    Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.




    Sunday, April 25, 2021

    Microcycle 1, Bench Press Day

    Bench Press
    135 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    155 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Low Bar Back Squat
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - surprisingly tiring

    Glute Bridge
    135 lbs x 10 - yup
    145 lbs x 13 - yup
    145 lbs x 13 - yup
    145 lbs x 13 - yup, I'm done for today

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    Placeholder until I do this workout in about 12 hours. I think I have the starting numbers dialed in to be more than light enough and leave plenty of room for development.

    Got it done in about an hour and a half, but these days I'm feeling a bit dead inside. Most of the weights felt accurate for starting weights. MAYBE the rows were too heavy since I'm changing up the form to make them harder, so my weight increases with rows will probably be more based on feel or something for the first few weeks.

    Surprisingly, high rep squats leave me a bit winded, even if they're absurdly easy, felt some low back pump even though I wasn't doing squat mornings so that was weird.

    Overall I'm happy with the numbers. Obviously this won't get challenging for a while, but I'm happy taking it light for now. Giving my body some chance to reset.




    Wednesday, April 28, 2021

    Microcycle 1, Overhead Press Day

    Overhead Press
    55 lbs x 10 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    70 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    I'll do this workout in about 12 hours, just putting it down here to be able to see later when I'm at the gym.

    Everything was fine. Pullups maybe were too heavy, but it was fine, got good concebtration with perfect form so okay.

    Workout ~ 1 hour 15 minutes
    Last edited by Camarija; 05-29-2021 at 09:14 PM.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Good to see you logging again mate. You've got the most detailed of the most detailed.

    Did the back injury improve from doing windmills?
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

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  4. #4
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by ECGordyn View Post
    Good to see you logging again mate. You've got the most detailed of the most detailed.

    Did the back injury improve from doing windmills?
    Hey thanks for checking in!

    Yeah the windmills helped a ton, daily stretching, and just being patient and consistent. Surprisingly, adding squats and romanians back in didn't hurt recovery, it seemed to speed up recovery thankfully.

    I'm going to keep plugging away here experimenting with full body progressions. One thing I quickly learned, AMRAP sets on LP seems kind of stupid and begging for injuries in the future, so that's out now.

    Cheers mate!!
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  5. #5
    Registered User BeginnerGainz's Avatar
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    That has to be the most beautiful layout I’ve ever seen....
    Age: 28
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  6. #6
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by BeginnerGainz View Post
    That has to be the most beautiful layout I’ve ever seen....
    To Do List:
    Sleek infographics
    Bikini Motivational pics
    Pump up songs from youtube

    Cheers brother!
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  7. #7
    Registered User safcpaul's Avatar
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    Always in on your logs shall be following
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Camarija View Post
    Thursday, April 22, 2021

    Microcycle 1, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - left adductor a bit sensitive

    Front Squat
    95 lbs x 10 - good warm up
    115 lbs x 5 - left adductor sensitive, light weight
    135 lbs x 8 - nice and light
    135 lbs x 8 - nice and light
    135 lbs x 8 - perfect, light and easy
    115 lbs x 8 - great, light intensity, good focus, perfect form

    Romanian Deadlift
    135 lbs x 10 - easing
    165 lbs x 5 - yup
    185 lbs x 10 - sure
    185 lbs x 10 - great, easy
    185 lbs x 10 - quality
    165 lbs x 10 - quality

    Seated Overhead Press
    55 lbs x 10 - kk
    75 lbs x 13 - ok
    75 lbs x 13 - rpe 8.5
    75 lbs x 13 - rpe 9.5 burning shoulders, prob too heavy, lower the weight maybe 10 or 15 lbs

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - kk
    10 lbs x 10 - ok
    10 lbs x 10 -ok
    10 lbs x 10 - ok

    Pull Up Wide Pronate (Assisted)
    95 lbs x 10 - ok, easy
    130 lbs x 13 - oddly difficult
    130 lbs x 13 - yeah this is too difficult, shoupd lower the weight 15 lbs or so.
    115 lbs x 13 - yeah 115 was good, but im done today

    Donkey Calf Raise
    No motivation today

    French Press
    No motivation today




    Notes:
    Placeholder until I do this workout in about 12 hours. Hopefully I get enough sleep in. Chose some purposefully light weight for this first microcycle, I'm planning on making these slow tempo breathing reps. Let's see how it works out.
    Nice to see someone else who does Cossack squats as a warm up!
    Age: 28
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  9. #9
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by safcpaul View Post
    Always in on your logs shall be following
    WOOHOO!! Welcome back for another round bro!!!!!

    Originally Posted by BeginnerGainz View Post
    Nice to see someone else who does Cossack squats as a warm up!
    GOAT warmup, I can't imagine not doing them now. When I was squatting ~300's regularly I noticed adductor issues creeping up, so warming up with hip adductions works, but cossack squats also helped warm up my knees, so it's a great 2-for-1. I'll add in more warm-up sets as I'm approaching top weights in a couple months.

    Cheers!!!
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  10. #10
    Rows Could've Saved Jack Camarija's Avatar
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    I'll edit this post as I work through Microcycle 2 this week.




    Saturday, May 1, 2021

    Microcycle 2, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 8 - yes
    195 lbs x 8 - yes
    195 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    165 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    135 lbs x 13 - yes
    135 lbs x 13 - yes
    135 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    80 lbs x 13 - yes
    80 lbs x 13 - yes
    80 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 50 minutes




    Monday, May 3, 2021

    Microcycle 2, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - yes
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    135 lbs x 8 - yes
    135 lbs x 8 - yes
    135 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    165 lbs x 5 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    165 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    65 lbs x 13 - yes
    65 lbs x 13 - yes
    65 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 40 minutes




    Wednesday, May 5, 2021

    Microcycle 2, Bench Press Day

    Bench Press
    135 lbs x 10 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    155 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    95 lbs x 10 - yes
    95 lbs x 10 - yes
    95 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - + 3 wide neutral pullups
    5 Reps Per Side - + 3 wide neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    145 lbs x 13 - light with good quad burn
    145 lbs x 13 - great quad burn
    145 lbs x 13 - amazing burn

    Glute Bridge
    135 lbs x 10 - probably too easy?
    145 lbs x 13 - with concentration i get a good burn
    145 lbs x 13 - great
    145 lbs x 13 - amazing feel wow

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 20 minutes




    Friday, May 7, 2021

    Microcycle 2, Overhead Press Day

    Overhead Press
    55 lbs x 10 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    80 lbs x 8 - yes
    70 lbs x 8 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - + pullup
    5 Reps Per Side - + 2 pullups

    Front Squat
    95 lbs x 10 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes
    95 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:

    ~ 1 hour 15 minutes
    Last edited by Camarija; 05-07-2021 at 04:21 PM.
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  11. #11
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 3 this week.

    This microcyle will probably get interrupted due to spontaneous travel, so I'll try to get through as much of it as I can before I'm possibly out of gym options.




    Monday, May 10, 2021

    Microcycle 3, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - 2 pullups
    5 Reps Per Side - 2 pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    205 lbs x 8 - yes
    205 lbs x 8 - yes
    205 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    185 lbs x 6 - yes

    Bench Press
    135 lbs x 10 - yes
    140 lbs x 13 - yes
    140 lbs x 13 - yes
    140 lbs x 13 - FAILURE, only got 12, could be due to very short rest times, not bracing, not really taking the weight seriously

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    82.5 lbs x 13 - yes
    82.5 lbs x 13 - yes
    82.5 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:

    ~ 1 hour 20 minutes




    Wednesday, May 12, 2021

    Microcycle 3, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 2 wide neutral pullups
    5 Reps Per Side - plus 2 wide neutral pullups

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    195 lbs x 10 - yes
    185 lbs x 6 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    70 lbs x 13 - yes
    70 lbs x 13 - yes
    70 lbs x 13 - yes

    One Arm Face Pull -Superset With Above-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    120 lbs x 13 - yes
    120 lbs x 13 - yes
    120 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 15 minutes




    Friday, May 14, 2021

    Microcycle 3, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    170 lbs x 8 - yes
    170 lbs x 8 - yes
    170 lbs x 8 - yes
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    97.5 lbs x 10 - yes
    97.5 lbs x 10 - yes
    97.5 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 rotating pullups
    5 Reps Per Side - plus 2 pronate fat grip pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    155 lbs x 13 - yes, light easy with proper bracing
    155 lbs x 13 - easy, good quad burn
    155 lbs x 13 - the burn is real wow

    Glute Bridge -> Hip Thrust
    135 lbs x 10 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 25 minutes




    Sunday, May 16, 2021

    Microcycle 3, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    85 lbs x 8 - yes
    85 lbs x 8 - yes
    85 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 thick grip pull up
    5 Reps Per Side - yes

    Front Squat
    95 lbs x 10 - yes
    105 lbs x 13 - yes
    105 lbs x 13 - yes
    105 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes
    155 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:

    ~ 1 hour 15 minutes
    Last edited by Camarija; 05-16-2021 at 05:27 PM.
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  12. #12
    Rows Could've Saved Jack Camarija's Avatar
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    Camarija is offline
    I'll edit this post as I work through Microcycle 4 this week.




    Tuesday, May 18, 2021

    Microcycle 4, Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 3 rotating pullups
    5 Reps Per Side - plus 3 rotating pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    215 lbs x 8 - yes, surprisingly good intensity
    215 lbs x 8 - perfect training weight, not too hard, not too easy
    215 lbs x 8 - good stuff
    185 lbs x 8 - yup

    Glute Bridge
    135 lbs x 10 - on the leg extension machine
    185 lbs x 5 - yes, maybe too light?
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    185 lbs x 10 - great!

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes
    145 lbs x 13 - yes, but barely

    HS ISO Row Pronate
    80 lbs x 10 - yes
    85 lbs x 13 - yes
    85 lbs x 13 - yes
    85 lbs x 13 - yes

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 25 minutes

    Glute Bridges have become too easy to be considered effective. I prefer glute bridges on the leg extension machine, but that machine is capped at 250 lbs. I'm going to maintain the weight of ~205 lbs and increase the reps dramatically rather than increase the weight on the machine. I'll also consider looking into buying a gym pin when the time comes to increase the weight on the machine:


    I expect to fail on 13 Reps Bench Press next microcycle.
    I expect to fail on 13 Reps HS ISO Row Pronate next microcycle.




    Thursday, May 20, 2021

    Microcycle 4, Front Squat Day

    Cossack Squat Warm Up
    5 Reps Per Side - plus 3 fat grip pullups
    5 Reps Per Side - plus 3 fat grip pullups

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    155 lbs x 8 - yes
    155 lbs x 8 - yes
    155 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    205 lbs x 10 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    75 lbs x 13 - yes
    75 lbs x 13 - yes
    75 lbs x 13 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes but last few reps were tough

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 15 minutes

    Romanian Deadlifts have become challenging on my forearm grip as I exaggerate the hamstring stretch for longer time under tension, so I'm going to start strapping up for those work sets here on out.

    I expect to fail on 13 Reps Overhead Press next microcycle.
    I expect to fail on 13 Reps Pullups next microcycle.




    Sunday, May 23, 2021

    Microcycle 4, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    175 lbs x 8 - yes
    175 lbs x 8 - yes
    175 lbs x 8 - yes
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    100 lbs x 10 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 2 pullups wide neutral
    5 Reps Per Side - plus 2 pullups wide neutral

    Low Bar Back Squat
    135 lbs x 10 - yes
    165 lbs x 13 - yes, fast easy
    165 lbs x 13 - yes, fast easy, good quad burn
    165 lbs x 13 - yes, what a burn, im pooped

    Glute Bridge
    185 lbs x 10 - yes
    185 lbs x 13 - yes, great burn!
    185 lbs x 13 - amazing
    185 lbs x 13 - maybe too hard lol, its rough

    Explosive Landmine Rotation
    Nope

    Barbell Curl
    Nope




    Notes:
    ~ 1 hour 15 minutes




    Tuesday, May 25, 2021

    Microcycle 4, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    90 lbs x 8 - yes
    90 lbs x 8 - yes
    90 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    140 lbs x 10 - yes
    140 lbs x 10 - yes
    140 lbs x 10 - yes
    120 lbs x 10 - yes

    Cossack Squat Warmup
    5 Reps Per Side - plus 7 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes
    115 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    165 lbs x 13 - yes
    165 lbs x 13 - yes
    165 lbs x 13 - yes

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    ~ 1 hour 10 minutes
    Last edited by Camarija; 05-25-2021 at 08:13 PM.
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  13. #13
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    I'll edit this post as I work through Microcycle 5 this week.

    Changes:
    ►After 4 microcycles of skipping accessories, I’ll start adding in some MYO Reps for the following: Hanging Leg Raise, EZ Barbell Curl, Donkey Calf Raise, Tricep French Press
    Glute Bridge increases in reps, instead of weight
    ►Switching to next set/rep scheme for the following: Bench Press, HS ISO Row Pronate, Seated Overhead Press, Pull Up Wide Pronate (Assisted), HS ISO Row Pronate, Pull Up Wide Pronate (Assisted). This is to prevent grinding out reps with less than perfect form.




    Thursday, May 27, 2021

    Microcycle 5, Squat Day

    Cossack Squat + Pull Up Warm Up
    5 Reps Per Side - plus 3 pullups
    5 Reps Per Side - plus 3 pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    185 lbs x 8 - yes

    Glute Bridge
    185 lbs x 10 - yes
    205 lbs x 5 - yes
    205 lbs x 11 - yes
    205 lbs x 11 - yes
    205 lbs x 11 - yes
    205 lbs x 8 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes
    150 lbs x 10 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes
    87.5 lbs x 10 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 25 minutes

    Only ~8 hours of sleep total over the last couple of nights so my session today quickly felt rougher than it should have.

    Bench was surprisingly difficult. The final few reps were grinding as a result of not taking the weight seriously.




    Saturday, May 29, 2021

    Microcycle 5, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    5 Reps Per Side - plus 7 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    165 lbs x 8 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes
    80 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes
    130 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 12 reps + 30 seconds rest
    180 lbs x MYO Reps - 6 reps + 30 seconds rest
    180 lbs x MYO Reps - 5 reps

    Tricep French Press
    60 lbs x ## - 15 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 30 minutes




    Monday, May 31, 2021

    Microcycle 5, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    180 lbs x 8 - yes
    180 lbs x 8 - yes
    180 lbs x 8 - yes - perfect form, not hard
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    102.5 lbs x 8 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup + Pull Up
    5 Reps Per Side - plus 3 pull ups
    5 Reps Per Side - plus 3 pull ups

    Low Bar Back Squat
    135 lbs x 10 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes - hply wow that was rough, even with perfect form

    Glute Bridge
    185 lbs x 10 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 35 minutes

    The high rep squats killed me and lost my steam.

    Next workout i'm changing the set/rep scheme for:
    Low Bar Back Squat
    Low Bar Back Squat
    Front Squat
    Front Squat
    Romanian Deadlift
    Romanian Deadlift




    Wednesday, June 2, 2021

    Microcycle 5, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    95 lbs x 8 - yes
    95 lbs x 8 - yes
    95 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    145 lbs x 8 - yes
    120 lbs x 10 - yes

    Cossack Squat + Inverted Row Warmup
    5 Reps Per Side - plus 6 inverted rows
    5 Reps Per Side - plus 5 inverted rows

    Front Squat
    95 lbs x 10 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes
    125 lbs x 13 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes
    175 lbs x 13 - yes

    Donkey Calf Raise
    180 lbs x ## - 15 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 15 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:

    ~ 1 hour 25 minutes
    Last edited by Camarija; 06-02-2021 at 07:35 AM.
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  14. #14
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
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    Camarija is offline
    I'll edit this post as I work through Microcycle 6 this week.

    Changes:
    ►Light Intensity Steady State (LISS) Cardio on rest days for 30 minutes from here on out
    Glute Bridge increases in sets, increases in weight, decreases in reps
    Glute Bridge increases in sets
    ►Switching to next set/rep scheme for the following: This is to prevent grinding out reps with less than perfect form.
    Low Bar Back Squat
    Low Bar Back Squat
    Front Squat
    Front Squat
    Romanian Deadlift
    Romanian Deadlift




    Friday, June 4, 2021

    Microcycle 6, Squat Day

    Cossack Squat + Pull Up Warm Up
    5 Reps Per Side - plus 5 wide neutral pullups
    5 Reps Per Side - plus 5 wide neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    235 lbs x 6 - yes
    235 lbs x 6 - yes
    235 lbs x 6 - yes, last reps hips rose too fast, brace core in the hole
    235 lbs x 6 - good bracing
    185 lbs x 8 - yes

    Glute Bridge
    185 lbs x 10 - yes
    205 lbs x 5 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    215 lbs x 10 - yes
    205 lbs x 8 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    155 lbs x 10 - yes
    155 lbs x 10 - yes
    155 lbs x 10 - yes, feels good
    155 lbs x 10 - yes, great, RPE 9 ish

    HS ISO Row Pronate
    80 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes
    90 lbs x 10 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 40 minutes

    The extra set of squats + glute bridges at the beginning of the workout lengthened the beginning part of the workout, making me feel a bit drained for the second half of the workout. I think that's why I took longer to finish my workout today. Still, great workout, kept it well under 2 hours, so I'm a happy camper.

    I'm going to start using my lifting belt for squat work sets here on out, to help with bracing out of the hole.




    Sunday, June 6, 2021

    Microcycle 6, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    5 Reps Per Side - plus 5 Inverted Row
    5 Reps Per Side - plus 5 Inverted Row

    Front Squat
    95 lbs x 10 - yes
    115 lbs x 5 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    175 lbs x 6 - yes
    115 lbs x 8 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 5 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    225 lbs x 8 - yes
    185 lbs x 6 - yes

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes
    85 lbs x 10 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 17 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 17 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 40 minutes




    Tuesday, June 8, 2021

    Microcycle 6, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 11 - yes
    185 lbs x 8 - yes
    185 lbs x 8 - yes
    185 lbs x 11 - went for AMRAP, failed on 12
    155 lbs x 8 - yes

    HS ISO Row Pronate
    80 lbs x 10 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    90 lbs x 10 - yes

    Cossack Squat Warmup + Pull Up
    5 Reps Per Side - plus 3 medium neutral pullups
    5 Reps Per Side - plus 3 medium neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes

    Glute Bridge
    185 lbs x 10 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes
    195 lbs x 13 - yes

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 10 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 1 hour 40 minutes





    Thursday, June 10, 2021

    Microcycle 6, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    100 lbs x 8 - yes
    100 lbs x 8 - yes
    100 lbs x 8 - yes
    70 lbs x 8 - yes

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    150 lbs x 8 - yes
    120 lbs x 10 - yes

    Cossack Squat + Inverted Row Warmup
    5 Reps Per Side - plus 5 Inverted Row
    5 Reps Per Side - plus 5 Inverted Row

    Front Squat
    95 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes
    135 lbs x 10 - yes

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes
    185 lbs x 10 - yes

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 8 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 7 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~ 1 hour 35 minutes
    Last edited by Camarija; 06-10-2021 at 07:58 AM.
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    Always fun to see what others are running.

    Looks like you’ve been putting in some great work.
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    Always fun to see what others are running.

    Looks like you’ve been putting in some great work.
    Thanks man!

    An injury in December set me back and now I'm just slowly building back up.

    I used to spend 3-4 hours in the gym, 4-6 days a week. Now I'm in no rush, just taking my time. Rest days at least every other day, and I'm not planning on spending more than 2 hours in the gym.

    This is like my mental refresh program

    Cheers Bro! Keep Pumping!
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    I'll edit this post as I work through Microcycle 7 this week.

    Morning Weight Dry:
    189.6 lbs ~14% body fat (no creatine)

    Compared to October 12, 2020:
    191 lbs ~14% body fat (with creatine)

    That's an improvement of ~ 6 lbs of muscle in 8 months, two of those months I could not work out.

    Changes:
    ►Adding extra warm-up volume
    ►Updated F (fatigue) Sets
    Glute Bridge increases in weight, decreases in reps
    HS ISO Row Pronate increases by 5 lbs instead of 2.5 lbs
    Bench Press increases by 10 lbs instead of 5 lbs




    Sunday, June 13, 2021

    Microcycle 7, Squat Day

    Cossack Squat + Pull Up Warm Up
    6 Reps Per Side - plus 5 fat grip pullups
    6 Reps Per Side - plus 5 fat grip pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 7 - yes
    225 lbs x 4 - yes
    245 lbs x 6 - easy
    245 lbs x 6 - easy, but wrists hurt, ouchie
    245 lbs x 6 - felt good exertion
    245 lbs x 6 - easy enough, love the exertion burst
    185 lbs x 8 - beltless, easy, great

    Glute Bridge
    135 lbs x 10 - yes
    205 lbs x 6 - yes
    225 lbs x 4 - yes
    225 lbs x 10 - too easy?
    225 lbs x 10 - great concentration on glutes, still easy
    225 lbs x 10 - starting to feel it
    225 lbs x 10 - keeping knees in feels better on glutes
    170 lbs x 12 - great feel

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    185 lbs x 6 - yes, could drop to 4 or 5 reps
    205 lbs x 3 - yes
    165 lbs x 10 - easy enough
    165 lbs x 10 - yup
    165 lbs x 10 - yup
    165 lbs x 10 - wonderful

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 6 - could be 4 or 5
    110 lbs x 3 - great
    95 lbs x 10 - great feel
    95 lbs x 10 - das pump
    95 lbs x 10 - intense
    95 lbs x 10 - limit breaker

    Hanging Leg Raise
    BW x ## - 10 reps + 30 seconds rest
    BW x MYO Reps - 8 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 2 hours 5 minutes




    Wednesday, June 16, 2021

    Microcycle 7, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    6 Reps Per Side - plus 5 wide grip pronate pullups
    6 Reps Per Side - plus 5 wide grip pronate pullups

    Front Squat
    90 lbs x 10 - yes
    145 lbs x 7 - yes
    185 lbs x 4 - yes
    185 lbs x 6 - the belt makes it at least 3x easier, wow big easy
    185 lbs x 6 - again, the belt made this feel easy with perfect form
    185 lbs x 6 - easy, but i jave to work on my breathing
    185 lbs x 6 - easy on the myscles but hard keeping perfect form
    135 lbs x 8 - easy peasy

    Romanian Deadlift
    135 lbs x 10 - yes
    185 lbs x 7 - yes
    225 lbs x 5 - yes
    235 lbs x 8 - easy enough, didn't really feel it
    235 lbs x 8 - slower, still felt not hard, but not easy
    235 lbs x 8 - slow, finally got the feel all over the posterior chain hitting a depth without bending my back, must have been stretched enough
    235 lbs x 8 - got it
    185 lbs x 9 - yup cool

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Seated Overhead Press
    55 lbs x 10 - yes
    95 lbs x 5 - yes
    115 lbs x 3 - yes
    90 lbs x 10 - easy
    90 lbs x 10 - tougher
    90 lbs x 10 - RPE 9, that was tough as nails
    90 lbs x 10 - somehow a lot easier, RPE 7.5 / 8

    Pull Up Wide Pronate (Assisted)
    100 lbs x 10 - yes
    140 lbs x 5 - yes
    160 lbs x 3 - yes
    140 lbs x 10 - easy enough, good form and feel
    140 lbs x 10 - harder than expected, RPE 9 ish
    140 lbs x 10 - trying out straps, still RPE 9 but less bicep
    140 lbs x 10 - forced, back hunching form breakdown

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 9 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 8 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    ~2 hours 10 minutes
    Gym was busy, couldnt find plates, etc.




    Friday, June 18, 2021

    Microcycle 7, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 10 - yes
    185 lbs x 4 - yes
    205 lbs x 3 - yes
    195 lbs x 8 - yes
    195 lbs x 8 - good challenge
    195 lbs x 7 - missed the last rep somehow, weird
    155 lbs x 10 - yup

    HS ISO Row Pronate
    80 lbs x 10 - yes
    100 lbs x 4 - yes
    110 lbs x 3 - yes
    107.5 lbs x 10 - accidentally did 10
    107.5 lbs x 8 - yup, good stretches
    107.5 lbs x 8 - yup
    107.5 lbs x 8 - yes
    85 lbs x 10 - pump

    Cossack Squat Warmup + Pull Up
    6 Reps Per Side - plus 6 medium neutral pullups
    6 Reps Per Side - plus 6 medium neutral pullups

    Low Bar Back Squat
    135 lbs x 10 - yes
    185 lbs x 7 - yes
    225 lbs x 4 - yes
    195 lbs x 10 - with belt, easy
    195 lbs x 10 - slower with focus on MMC, quads burning
    195 lbs x 10 - I feel trashed and I don't want to keep going. It's time to up my calories, but I will power through today, almost done.
    165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

    Glute Bridge
    135 lbs x 10 - yes
    205 lbs x 6 - yes
    225 lbs x 4 - yes
    205 lbs x 12 - great mmc
    205 lbs x 12 - posterior chain is jelly
    205 lbs x 12 - the burn is extreme
    205 lbs x 12 - yes

    Hanging Leg Raise
    BW x ## - 12 reps + 30 seconds rest
    BW x MYO Reps - 7 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 2 hours 10 minutes

    I hit a wall around middle of squats and never really recovered. Going to start eating at mild surplus.




    Sunday, June 20, 2021

    Microcycle 7, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Overhead Press
    55 lbs x 10 - yes
    95 lbs x 5 - yes
    115 lbs x 3 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    105 lbs x 8 - yes
    85 lbs x 10 - yes

    Pull Up Wide Pronate
    100 lbs + 2 adders x 10 - pulldown
    120 lbs + 2 adders x 6 - pulldown
    160 lbs + 1 adder x 3 - pulldown
    BW 198 lbs x 8 - straps
    BW 198 lbs x 8 - straps
    BW 198 lbs x 6 - no straps
    BW 198 lbs x 5 - no straps
    120 lbs + 2 adders x 10 - straps pulldown

    Cossack Squat + Inverted Row Warmup
    6 Reps Per Side - plus 5 Inverted Row
    6 Reps Per Side - plus 5 Inverted Row

    Front Squat
    135 lbs x 10 - yes
    145 lbs x 10 - yes
    165 lbs x 9 - yes
    135 lbs x 15 - yes

    Romanian Deadlift
    165 lbs x 10 - yes
    195 lbs x 10 - straps
    215 lbs x 9 - straps
    165 lbs x 15 - straps

    60 degree Calf Raise
    180 lbs x ## - 13 reps + 30 seconds rest
    180 lbs x MYO Reps - 6 reps + 30 seconds rest
    180 lbs x MYO Reps - 4 reps

    Tricep V-Bar Pushdown
    50 lbs x ## - 20 reps + 30 seconds rest
    50 lbs x MYO Reps - 9 reps + 30 seconds rest
    50 lbs x MYO Reps - 6 reps




    Notes:
    ~ 2 hours 20 minutes
    Took time to chat
    Last edited by Camarija; 06-20-2021 at 04:15 PM.
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    Great work and the progress of muscle gain is quite impressive.
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    Great work and the progress of muscle gain is quite impressive.
    Thank you! ALMOST an intermediate H - Y - P - E ! ! ! ! >:-D

    I'm excited to run an Upper Lower after this, using this current program's compounds as the main lifts going forward.

    I'm still working out the details, but this is what I'm brainstorming:

    Upper Day 1:
    Horizontal Press
    Horizontal Row
    Incline Press
    Incline Row
    Lateral Delt ISO
    Rear Delt ISO
    Tricep ISO
    Bicep ISO
    Lower Day 1:
    Hip Adduction ISO
    Hip Abduction ISO
    Squat Variant
    Hip Extension Variant
    Single Leg Variant
    Leg Curl
    Abdominal ISO
    Calf ISO
    Upper Day 2:
    Vertical Press
    Vertical Pull
    Decline Press
    Decline Row
    Chest ISO
    Rear Delt ISO
    Tricep ISO
    Bicep ISO
    Lower Day 2:
    Hip Adduction ISO
    Hip Abduction ISO
    Squat Variant
    Hip Hinge Variant
    Leg Extension
    Leg Curl
    Abdominal ISO
    Calf ISO


    I'd like to work in RP training volume landmarks:
    • Minimum Effective Volume
    • Ramp up Maximum Adaptive Volume sets
    • Ramp up to or under the limit of Maximum Recoverable Volume sets
    • Deload to Maintenance Volume sets






    Holy Volume Batman!

    I'm going to run it anyway to see if the hype is worth it :-D
    Last edited by Camarija; 06-17-2021 at 06:12 PM.
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    Just popped in to appreciate the layout. Looks nicer than me PhD thesis
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    Originally Posted by tommy4life View Post
    Just popped in to appreciate the layout. Looks nicer than me PhD thesis
    It would appear I've managed to fool you too! MUAHAHAHAHA!! >:-D

    99% of the effort went into the layout
    1% went into the programming

    Seriously though, thanks for checking in. This program is starting to kick my butt so I appreciate the support.

    Cheers bro!
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    I’m sure your test run with the RP style training will work out well.

    Once you have a pretty good bearing on your volume landmarks it becomes pretty easy to manipulate the training based on your short and long term goals.
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    I’m sure your test run with the RP style training will work out well.

    Once you have a pretty good bearing on your volume landmarks it becomes pretty easy to manipulate the training based on your short and long term goals.
    Thank you again for all of your advice here and over in the other thread.

    I'm going to continue studying on RP training. Hopefully I'll figure it out between the book, the articles, the youtube video series, and trial by fire. When I'm well into intermediate territory some time next year I'll reach out to Sam for personal coaching.

    Cheers bro!
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    Originally Posted by Camarija View Post
    Thank you again for all of your advice here and over in the other thread.

    I'm going to continue studying on RP training. Hopefully I'll figure it out between the book, the articles, the youtube video series, and trial by fire. When I'm well into intermediate territory some time next year I'll reach out to Sam for personal coaching.

    Cheers bro!
    This video of theirs may be worthwhile for you to watch.

    Gives you a quick way to establish some sort of baseline for your MV/MEV/MRV

    https://youtu.be/M2PP8AAXgPo
    the latest and greatest in training...or whatever.

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    Originally Posted by Filmbuff81 View Post
    This video of theirs may be worthwhile for you to watch.

    Gives you a quick way to establish some sort of baseline for your MV/MEV/MRV

    https://youtu.be/M2PP8AAXgPo
    I understand that there needs to be some level of outreach and marketing, but I'm always amazed by the depth in this level of mastery being taught for free.

    I am fully bought into the concepts on MV / MEV / MRV

    The only part that I'm not fully bought into is the the progression of RPE throughout the cycle

    It seems like the first weeks are almost a waste of time, and then the end of the cycle is difficult to the point of your limit sometimes

    *The extra focus on RPE increases* seems unnecessarily complicated. I understand that it's another component that will lead to overload, but wouldn't volume do that on it own anyway?

    Just some thoughts I'm having as I'm increasing my knowledge on the subjects. I'm trying to keep and open mind, but not accept everything just because dogma.
    Last edited by Camarija; 06-22-2021 at 07:52 PM.
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    Originally Posted by Camarija View Post
    I understand that there needs to be some level of outreach and marketing, but I'm always amazed by the depth in this level of mastery being taught for free.

    I am fully bought into the concepts on MV / MEV / MRV

    The only part that I'm not fully bought into is the the progression of RPE throughout the cycle

    It seems like the first weeks are almost a waste of time, and then the end of the cycle is difficult to the point of your limit sometimes

    *The extra focus on RPE increases* seems unnecessarily complicated. I understand that it's another component that will lead to overload, but wouldn't volume do that on it own anyway?

    Just some thoughts I'm having as I'm increasing my knowledge on the subjects. I'm trying to keep and open mind, but not accept everything just because dogma.
    I’m sure if you wanted to try it without a weekly decrease in RIR it would be fine.

    But then you would probably need to pick a certain RIR/RPE and then that basically becomes your first set RPE and then you try to match reps and RIR/RPE climbs which necessitates lower volume overall in terms of sets.

    Either works fine just depends on how you want to approach it.

    Even helms who espouses static volume through a meso, actually uses accumulation and intensification blocks for an advanced bodybuilder in his book.

    So it’s mainly the mechanics of how you get there that changes a bit.

    I’ll say this much I’ve yet to feel like my first 1-2 weeks of a meso are too easy.

    maybe smaller movements, but considering volume accumulates quickly having some momentum is nice.

    I think it just comes down to what you enjoy and what you respond well to.

    I’ve tried both methods and both have their pros and cons.
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  27. #27
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    I'll edit this post as I work through Microcycle 8 this week.

    -=AMRAP TEST MICROCYLE=-
    featuring minimal work sets, maximum rest days, maximum intensity




    Wednesday, June 23, 2021

    Microcycle 8, Squat Day

    Cossack Squat + Pull Up Warm Up
    6 Reps Per Side - plus 4 Pull Ups - yes
    6 Reps Per Side - plus 4 Pull Ups - yes

    Low Bar Back Squat
    165 lbs x 10 - yes
    195 lbs x 6 - yes
    225 lbs x 4 - yes
    275 lbs x 2 - yes
    255 lbs x 6+ - AMRAP 9 reps @ RPE 8.5

    195 lbs x 10+ - AMRAP 15 reps @ RPE 8m5


    One Arm Face Pull -Warm Up-
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -

    Bench Press
    135 lbs x 11 - yes
    175 lbs x 6 - yes
    225 lbs x 2 - yes
    175 lbs x 10+ - AMRAP 16 Reps + 1 forced rep @ RPE 10

    155 lbs x 10+ - AMRAP - 19 reps @ RPE 9

    HS ISO Row Pronate
    75 lbs x 10 - yes
    90 lbs x 6 - yes
    102.5 lbs x 3 - yes
    112.5 lbs x 3 - yes
    100 lbs x 10+ - AMRAP 18 reps @ RPE ~ 9 the end was mostly biceps though
    90 lbs x 10+ - AMRAP 15 reps @ rpe ~ 7.5 focusing on pulling with my back

    Glute Bridge
    165 lbs x 10 - yes
    195 lbs x 6 - yes
    225 lbs x 4 - yes
    245 lbs x 4 - yes
    235 lbs x 9+ - AMRAP 20 reps @ RPE ~ 7.5 ish stopped at 20 because didnt want more
    195 lbs x 10+ - AMRAP 20 reps @ RPE 9 - felt the burn kick in hard

    Hanging Leg Raise
    BW x ## - 14 reps + 30 seconds rest
    BW x MYO Reps - 7 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 14 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps + 30 seconds rest
    60 lbs x MYO Reps - 3 reps




    Notes:
    ~ 2 hours 40 minutes

    Lots of rest time




    Saturday, June 26, 2021

    Microcycle 8, Front Squat Day

    Cossack Squat + Inverted Row Warm Up
    6 Reps Per Side - plus 3 Inverted Rows
    6 Reps Per Side - plus 3 Inverted Rows

    Front Squat
    135 lbs x 10 -
    165 lbs x 6 -
    215 lbs x 2 -
    195 lbs x 6+ - AMRAP
    135 lbs x 15+ - AMRAP

    Romanian Deadlift
    165 lbs x 10 -
    195 lbs x 6 -
    225 lbs x 4 -
    275 lbs x 2 -
    245 lbs x 8+ - AMRAP
    195 lbs x 10+ - AMRAP

    One Arm Face Pull -Warm Up-
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -

    Seated Overhead Press
    70 lbs x 10 -
    85 lbs x 6 -
    105 lbs x 4 -
    95 lbs x 10+ - AMRAP
    80 lbs x 10+ - AMRAP

    Pull Up Wide Pronate (Assisted)
    115 lbs x 10 -
    135 lbs x 6 -
    165 lbs x 3 -
    145 lbs x 10+ - AMRAP
    135 lbs x 10+ - AMRAP

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 9 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 8 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:




    Tuesday, June 29, 2021

    Microcycle 8, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes
    10 lbs x 10 - yes

    Bench Press
    135 lbs x 11 - yes
    175 lbs x 6 - yes
    225 lbs x 2 - yes
    205 lbs x 8+ - AMRAP aim for 12
    155 lbs x 10+ - AMRAP aim for 15

    HS ISO Row Pronate
    75 lbs x 10 -
    90 lbs x 6 -
    122.5 lbs x 2 -
    112.5 lbs x 8+ - AMRAP
    90 lbs x 10+ - AMRAP

    Cossack Squat Warmup + Pull Up
    6 Reps Per Side - plus 4 Pull Ups
    6 Reps Per Side - plus 4 Pull Ups

    Low Bar Back Squat
    165 lbs x 10 -
    195 lbs x 6 -
    225 lbs x 3 -
    205 lbs x 10+ - AMRAP
    195 lbs x 10+ - AMRAP

    Glute Bridge
    165 lbs x 10 -
    195 lbs x 6 -
    225 lbs x 3 -
    215 lbs x 11+ - AMRAP
    195 lbs x 10+ - AMRAP

    Hanging Leg Raise
    BW x ## - 12 reps + 30 seconds rest
    BW x MYO Reps - 7 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:





    Friday, July 2, 2021

    Microcycle 8, Overhead Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -

    Overhead Press
    55 lbs x 10 -
    95 lbs x 5 -
    115 lbs x 3 -
    110 lbs x 8+ - AMRAP
    80 lbs x 10+ - AMRAP

    Pull Up Wide Pronate (Assisted)
    115 lbs x 10 -
    135 lbs x 6 -
    165 lbs x 3 -
    155 lbs x 8+ - AMRAP
    135 lbs x 10+ - AMRAP

    Cossack Squat + Inverted Row Warmup
    6 Reps Per Side - plus 3 Inverted Row
    6 Reps Per Side - plus 3 Inverted Row

    Front Squat
    135 lbs x 10 -
    165 lbs x 6 -
    215 lbs x 2 -
    155 lbs x 10+ - AMRAP
    145 lbs x 14+ - AMRAP

    Romanian Deadlift
    165 lbs x 10 -
    195 lbs x 6 -
    225 lbs x 3 -
    205 lbs x 10+ - AMRAP
    195 lbs x 10+ - AMRAP

    Donkey Calf Raise
    180 lbs x ## - 19 reps + 30 seconds rest
    180 lbs x MYO Reps - 9 reps + 30 seconds rest
    180 lbs x MYO Reps - 7 reps

    Tricep French Press
    60 lbs x ## - 18 reps + 30 seconds rest
    60 lbs x MYO Reps - 8 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps




    Notes:
    Last edited by Camarija; Yesterday at 04:58 PM.
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