Phase 1. Week 10. Deadlift

BW - 211

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
355X2, 1

Deficit Deads - 275X5, 5, 5, 4

RDL - 225X8, 8

BB Rows - 135X15, 13

Hungover and felt like crap all day.  That said 355X2 is a Rep PR.  It also meets my final phase goal.  Next week I'll move to phase 2.

Tried to push for a 4th set of deficits, but couldn't quite get to 5 reps on it.

RDLs were okay.

Managed to add some reps to the 2nd set of rows, but the calluses on my hands were screaming at me by this point.  The grip strength was fine, it just hurt like hell to hold the bar.

Phase 1. Week 10. Bench

BW - 210

Bench -
BarX20
95X5
115X4
135X3
155X2
185X2
195X6, 3

Cambered Bench - 135X6, 6, 5

Press - 95X5, 5, 5

Dips - BWX15, 10, 9

Ab Wheel - X10, 10, 10

195X6 is a Rep PR, and my phase goal for this weight so I can move up next week.  Actually, every rep was  Rep PR because I've never benched 195 before.  Awesome to be moving into new territory.

Cambered benching felt a smidge stronger today, but I hate this goddamn exercise.  My legs shake like crazy coming off the chest, and every rep is hard to lock-out.

The good incline bench was occupied today, so I did some OHP.

A 211BWX15 on dips is actually an all-around PR.  Not even looking for that coming in today.  Nice.

3X10 on the Ab Wheel felt really easy today.  If it feels like that on Saturday, I'll push the reps up a touch next week.

Phase 2. Week 4. Squat

BW - 211

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1
245X11, 3

High Bars - 185X6, 6, 6

Fronts -
155X3, 3
185X4

Lunges - BWX30, 20

245X11 is an all-around PR and meets my phase goal for the cycle.  Moving up next week!

I little wiped from the low-bar work-sets.  I thought I would push sets of 8 again with 185 on the high bars, but the gas wasn't there.

Similarly with Fronts, I just had trouble pushing the reps.  I decided to see what would happen if I upped the weight instead, and lo and behold 185X4 is an all-around PR!  Crazy.

Phase 2. Week 1. Accessory

BW - 208

Machine Pullovers -
warm-up set
work sets X12, 8 (straight-weight; increased over last week)

Chin-ups (overhand) - BWX4, 3, 3 (paused at bottom)

Pulldowns (underhand) -
warm-up set
work sets X12, 8 (straight-weight)

Machine Flyes - X15, 8 (straight-weight)

DB Bench (neutral grip) - 50sX15, 10, 8

Rope Pushdowns - X18, 15, 15, 12, 12 (straight-weight)

Ab Wheel - X10, 10, 10

Forgot how much harder over-hand chins can be.

Moving on to some pec work for this phase.  It took me some time to figure out exactly how I wanted to structure the programming for this 4th day, but, now that I have, the phases probably won't last more than 4-6 weeks.

 Today was more of a feeling out day.  Trying out the pec machine to get a feel for the right weight for a machine I've never used and a movement I haven't done in a long time.  Similarly, wasn't sure how the DB benching would be following the flyes.  Using a neutral grip and keeping my elbows out a bit, and really letting the DBs "sink" at the bottom.  All to try and work the pecs, primarily.  I expect the weight and/or reps will be pushed much further on both movements next week.

All this was done in under 45 minutes.

Phase 1. Week 9. Deadlift

BW - 211

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2

345X3, 2

Deficit Deads - 275X5, 5, 5

RDL - 225X8, 8

BB Rows - 135X15, 11

Session went better than I expected coming in.  345X3 is a Rep PR, and my phase goal for this weight.  Actually, I've never Deadlifted 345 before, so every rep with that today was a PR, hahaha.  I think I will move up to 355 next week, but I'm a bit on the fence about it, and may play it by ear.  If everything sucks and feels heavy, I might go with 345 again, but shoot for 4 on the first set or 2 sets of 3.  If the 315X2 feels even okay, though, I will go ahead and go for 355X2+.

Deficits felt good after the first set.  That seems to happen with these sometimes; that the first set feels rougher than the others.

RDLs actually felt pretty strong.  Time to start pushing them to sets of 10.

The jump my rowing strength took the last couple of weeks seems to have solidified pretty well.  Time to start thinking about either upping the weight, or adding another set at this weight and see if I can push it to 3 sets of 10+. 

Phase 1. Week 9. Bench

BW - 212

Bench -
BarX10
95X5
115X4
135X3
155X2

185X8, 4

Cambered Bench - 135X6, 6, 4

Incline - 135X5, 5, 6

Dips - BWX14, 10, 8

Ab Wheel - X10, 10, 10

I felt like today was gonna be the day and it was.  185X8 is an all-around PR, and my phase goal for this weight.  Finally get to move up next week.

I must have just been on today or something, because the cambered bar was moving a lot faster as well, and even the 14 reps on dips at 212 is an all-around PR.

Phase 2. Week 3. Squat

BW - 206

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1

245X8, 3

High Bars - 185X8, 8

Fronts - 155X5, 5, 5

Lunges - BWX26, 20

245X8 is a Rep PR.  My phase goal for the weight is 11 reps, so I'll be back at this weight next week.  Felt a bit unmotivated to train today.  The 275X1 felt heavier than it has, and looking at the 245 sitting in the rack I felt completely ambivalent.  In my mind, I was still shooting for the 11 and maybe 12 reps, but in retrospect I'm happy to walk away with a Rep PR.

Actually, I've been nailing my squat goals so consistently with this program, that I'm actually kind of excited NOT to have made my goal this week, and know I will come back hungry to add reps with this weight next week.

Managed to push the reps up on the High Bars.  One way this might go, is to push it to three sets of 8, and then two sets of 10 before upping the weight on these.  I'll continue to go by feel.

Thought I'd be able to push the Front Squats as well, but no dice.

Phase 1. Week 8. Accessory

BW - 207

Machine Pullovers -
Warm-up set
Work SetsX14, 8 (straight-weight)

Chins (close, v-grip) - BWX6, 4, 3 (paused at bottom)

Pulldowns (close, netural) - X14, 10, 7 (straight-weight)

Hammer Curls - 25sX18, 12, 12
Preacher Curls - 40ishX14, 12, 10
all curls super-set with
Rope Pushdowns - X22, 20, 20, 20, 20, 20 (straight-weight)

Ab Wheel - X10, 10, 10

Felt a touch stronger on everything this week.  Didn't up the weight on anything, but pushed the reps farther on almost every set over last week's numbers.

Phase 1. Week 8. Deadlift

BW - 212

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2

335X4, FAIL

Deficit Deads - 275X5, 5, 5

RDL - 225X8, 8

BB Rows - 135X15, 10

Fought through a head-cold, and had a good session.  335X4 is an all-around PR, and my final phase goal for this weight; so I can move to 345 next week.  I tried to go for a 50% set, but the bar didn't leave the ground, hahahaha.

Deficits were solid, and RDLs even showed some signs of life.

All of a sudden my rows are taking off.  These are still strict, so I don't know why this is happening, but I'm happy about it.  135X15 is a Rep PR.

Phase 1. Week 8. Bench

BW - 208

Bench -
BarX20
95X5
115X4
135X3
155X2

185X7, 4

Cambered Bench - 135X5, 5, 5

Incline Bench - 135X8, 5, 5

Dips - BWX10, 8, 7

Ab Wheel - X10, 10, 10

Still couldn't get 8 reps with 185 which is my phase goal for this weight.  4 reps on the back-off set is more than I've gotten previously, so at least I increased the overall volume.

Cambered Bench still tapping out at 5 reps, dammit.

Pushed the first set of inclines, but the other two were slow.

My bench lockout felt a bit more stable today.  Don't know if that's to do with the triceps work I added on Saturday, but to be on the safe side I'm adding BW dips onto this day as well.  Probably should have from the beginning if I'm being honest, but I didn't want to over-fill the day.

Phase 2. Week 2. Squat

BW - 209

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1

235X12, 5

High Bars - 185X6, 6, 6

Fronts - 155X6, 5, 5

Lunges - BWX20, 20

235X12 is a Rep PR, and my phase goal for this weight.  Moving up to 245 next week.

Tried to push the reps on the accessory squats a bit, but was only able to squeeze out a little.

Phase 1. Week 7. Accessory

BW - 208

Machine Pullovers -
warm-up set
worksetsX12, 8 (straight weight, increased from last session)

Chins (close, V-grip) - BWX6, 3, 2 (paused at bottom)

Pulldowns (close-grip) - X12, 8, 6 (straight weight, increased from last session)

Hammer Curls - 25sX15, 12, 10

Prearcher Curls - 40ishX12, 10, 10

all curls super-set with
Rope Pushdowns -
warm-upX30
worksetsX15, 15, 12, 12, 14 (straight weight)

Pushed the weight up a bit on the machine lat work.  I know that with bodybuilding-style machine work, I can sometimes get content to do the same weightXreps week after week.  Have to remind myself to try to take it to a new level periodically and try to establish a stronger base-line.

I've been concerned about my increasing bench lock-out trouble, so I'm adding in triceps work on this day.  Looking at my programming the last several weeks, I realize that direct triceps work was missing, and that might be the key.  Hopefully.

Phase 1. Week 7. Deadlift

BW - 211

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2

335X2, 3, 1

Deficit Deads - 275X5, 5, 5

RDL - 225X5, 5, 5

BB Rows - 135X14, 7

335X3 is a Rep PR.  My two phase goals for this weight are 335X2X2 and 335X4.  After the first set of 2, I felt like I could take a run at 4.  However, the platform I'm on is a little uneven, and on that second set the bar started rolling around between reps.  I probably could have gotten 4, but under the conditions, I'm surprised I got 3.  I tried to go again, but was gassed.  I'll try for 4 reps again next week.

Added a 3rd set to the deficits.  They're feeling pretty good.

Added a 3rd set to the RDLs as well.  They still feel just okay.

135X14 is an all-around PR on rows.  The bar just felt lighter than usual somehow.

Phase 1. Week 7. Bench

BW - 208

Bench -
BarX20
95X5
115X4
135X3
155X2
185X6, 2

Cambered Bench - 135X5, 5, 5

Incline Bench (steep) -
135X5
95X10, 10

Bench was horrible today.  Reps came off my chest okay, but I struggled to lockout at least half my 185 reps.  Elbows flaring, one butt-cheek coming off the bench, it was just a goddamn train wreck.  1 rep short of last sessions mark, and significantly harder in general.  Is it possible I actually need fucking lock-out work?  Gonna start throwing some direct triceps work back in, and see if I can remedy this bullshit.

Fuck even talking about assistance.

Phase 2. Week 1. Squat

BW - 210

Squat -
BarX10 (paused)
95X5 (paused)
135X5
155X4
185X3
225X2
275X1

225X14, 5

High Bars - 185X5, 5, 5

Fronts - 155X5, 5, 5

225X14 is an all-around PR and meets my phase goal for this weight.  Moving to the next tier next week.  That's an all-around PR in both squats and deads within a week, and my first all-around PR in both in...well, in well over a year.

Effort left me a little gassed, though, and wasn't able to go above 5 reps on my accessory squats.  1st sets were okay on each movement, but the subsequent sets got pretty slow.

Phase 1. Week 6. Accessory

BW - 207

Machine Pullovers - 

1 warm-up set

2 work sets X12, 8 (straight-weight)

Chins (close, v-grip) - BWX6, 4, 3 (paused at bottom)

Pulldowns (close, neutral) - X12, 10, 8 (straight-weight)

Hammer Curls (X-Body) - 25sX15, 12, 12

Preacher Curls - 40ishX8, 10, 8

Ab Wheel - X15, 12, 10

Phase 1. Week 6. Deadlift

BW - 208

Deadlift -
135X5, 5
185X5
225X4
275X3
315X2
325X3, 5

Deficit Deads - 275X5, 5

RDL - 225X7, 7

BB Rows - 135X10

Great session.  325X5 is an all-around PR, and meets my ultimate cycle goal for this weight.  Will move up to the next tier next week.  Originally planned on doing 2 sets of 3, which was my initial goal step 1 goal for the cycle, but the first set felt so good, I went for it on the 2nd.  Feeling good.

275X5 is also an all-around PR on deficits off a plate, but this movement is still new enough to me that it doesn't really count.  Still felt smooth.  Basically, everything off the floor felt really good today.

Pushed reps on RDLs a bit.  Seemed ok, but it's still hard for me to judge by feel if I'm being strict enough with them.

Fucking rows.  Keeping them really strict I could still only barely, barely touch that 10th rep.  Grip was fried too after the RDLs.  Oh well.