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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

    Explosive Landmine Rotation
    Barbell Curl
    Front Squat Day
    Front Squat
    Romanian Deadlift
    Overhead Press
    Pull Up Wide Pronate

    Donkey Calf Raise
    French Press
    Bench Press Day
    Bench Press
    HS ISO Row Pronate
    Low Bar Back Squat
    Glute Bridge

    Explosive Landmine Rotation
    Barbell Curl
    Overhead Press Day
    Overhead Press
    Pull Up Wide Pronate
    Front Squat
    Romanian Deadlift

    Donkey Calf Raise
    French Press

    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; 04-30-2021 at 04:59 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.
    Last edited by Camarija; 04-20-2021 at 02:12 AM.
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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
    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
    Rows Could've Saved Jack Camarija's Avatar
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    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.
    Last edited by Camarija; 04-22-2021 at 06:36 PM.
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  8. #8
    Registered User safcpaul's Avatar
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    Always in on your logs shall be following
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  9. #9
    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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  10. #10
    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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  11. #11
    Rows Could've Saved Jack Camarija's Avatar
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    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.
    Last edited by Camarija; 04-25-2021 at 09:45 PM.
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  12. #12
    Rows Could've Saved Jack Camarija's Avatar
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    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; 04-28-2021 at 05:18 PM.
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  13. #13
    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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  14. #14
    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 -
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -
    10 lbs x 10 -

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

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

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

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

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

    Donkey Calf Raise
    Nope

    French Press
    Nope




    Notes:
    Last edited by Camarija; Yesterday at 07:51 PM.
    ► Advanced Novice LP Test Run ► Training Age: 11 Months ► Goal: Primary Movements + Recomp
    ► https://igoodies.000webhostapp.com/?viagra=showthread.php?t=180037843
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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