MOTIVATION.
It’s easy to be motivated when things are going well, but much harder to stay motivated when you aren’t progressing well. There will be times when everything is clicking, you feel great, and are making nonstop progress. There will also be times where you feel like you are at a standstill and are simply spinning your wheels.
Stress from OUTSIDE of the gym can also have a big impact on your performance. LIFE is HARD! Often our biggest struggles and stressors come from OUTSIDE of the gym and have a far bigger impact on us than what actually goes on inside of the gym. When we feel good outside of the gym we typically perform better in the gym (and vice versa, when training is going really well, we typically feel better outside of the gym).
Despite my motivation (and strength) being down due to injuries, I never stopped training. While I wasn’t moving forward, meaning getting stronger than I previously was, I was able to maintain a decent level of strength by doing what I could. Had I stopped putting in effort or stopped training completely, the comeback and building my strength back up would be much harder and take longer. I’m not going to lie though, there were plenty of times where I was frustrated and didn’t feel like training.
My advice is to keep showing up and putting in effort, both inside and outside of the gym. It may be tough at times, but doing so will lead to long term progress, even if you feel like you are moving backwards in the present.
Speaking about motivation, I attended the USAPL Michigan State Championship this past week and I am FIRED UP to get to work. I’m ready to get back on the platform soon!
Bench Press
(Top set last week: 275 X 8)
315 X 1
325 X 1
335 X 1
(Videos: https://www.instagram.com/p/B52_OmtjDnq/)
I wanted to feel things out to see where my current strength levels at. 335 felt pretty solid. I need to get used to handling heavier weights again.
Military Press
(Top set last week: 155 X 8)
145 X 12, 12
Pendlay Row
(Top set last week: 225 X 8)
225 X 12, 12
Lat-Pulldown
200 X 6
187.5 X 8
Tricep Pressdown
60 X 12
70 X 8
Alternating DB Curl
40’s X 12
45’s X 12
Deadlift
635 X 1
675 X 1
700 X 1!!! This is a new LIFETIME PR!!!
(Video: https://www.instagram.com/p/B55qXBRHPwB/)
I decided yesterday I was going to deadlift 700 today. Legit just set it into my mind that it was happening. To say I am fired up after hitting this is an understatement. The current Michigan State record in the 93kg class is 317.5kg (698.5 lbs). My goal is to break that record on my second attempt #LEGGO
Belt Squat (Sumo Stance)
(Top set last week: 360 X 8)
360 X 12
410 X 12
450 X 12
Front Loaded Leg Press
(Top set last week: 600 X 8)
630 X 12
650 X 12
670 X 12
Incline Bench Press
(Top set from last week: 245 X 5)
265 X 3 (Video: https://www.instagram.com/p/B5_kyrbHBLV/)
225 X 5, 5, 5
Close Grip Floor Press
225 X 6, 6, 6
Weighted Pull-Ups
BW +45lbs X 8, 8, 8
DB Row on Incline Bench
3 sets of 12
Tricep Rope Pressdown
3 sets of 12
Barbell Curl on Incline Bench
3 sets of 12
Squat
(Top set from last week: 405 X 5)
405 X 1
435 X 1
455 X 1
475 X 1
495 X 1 (Video: https://www.instagram.com/p/B6B_D8PDJis/)
Stiff Leg Deadlift
(Top set from last week: 405 X 3)
365 X 5
385 X 5
405 X 5
Single Leg Leg Press
3 sets of 8-12
Lying Leg Curl
3 sets of 8-12
This week I was able to hit a 495 squat, 335 bench, and 700 deadlift. I haven’t hit those weights in a long time (or ever on deadlifts). Things are finally looking up and I am excited to train for the meet in April.
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That’s good for today.
Listening to your body (and brain) is important. Sometimes you may feel its best to lift a little lighter or not do as many sets and that’s ok! For example, this week on squats I had planned on doing multiple sets with 405 lbs. After my first of 405 X 5, I sat for a couple minutes and then said to myself “that’s good for today” and moved on to the next exercise. Could I have done additional sets of 405 for reps? Yes, but given that I am coming back from a knee injury and was able to complete 2 more reps than last week, I felt I was better off just calling squats there and not trying to push it for more sets. I’ll come back next week and aim for multiple sets with 405 lbs.
This doesn’t mean simply not doing sets because you feel lazy and don’t feel like doing them. I am specifically talking about when something in your mind/body is telling you that doing more in the short term may not be beneficial for the LONG TERM (i.e. potentially reaggravate an injury).
On the flipside, sometimes you may be feeling extra good and can push it a little with more sets/reps/weight lifted. Knowing when to pump the brakes or hit the gas comes with experience.
Overall, I recommend following your training program as it is written. So, don’t go maxing out this week and telling your coach Derek said it was ok LOL.
Bench Press
(Top set last week: 275 X 6)
275 X 8, 8, 5 (Video: https://www.instagram.com/p/B5lD99Gjvym/)
Military Press
(Top set last week: 145 X 8)
155 X 8, 8
Pendlay Row
(Top set last week: 225 X 6)
225 X 8, 8
Lat-Pulldown
187.5 X 8, 8
Tricep Pressdown
60 X 12, 12, 12
Alternating DB Curl
30’s X 12
35’s X 12
Deadlift
585 X 1, 1, 1
Since I lifted HEAVY last week (675 X 1) I am dialing it back a little this week (pumping the breaks).
Belt Squat (Sumo Stance)
360 X 8, 8, 8
Front Loaded Leg Press
600 X 8, 8, 8
Incline Bench Press
(Top set from last week: 245 X 5)
245 X 5, 5, 5
Close Grip Floor Press
225 X 5, 5, 5
I randomly felt like doing floor presses today, so I did them. I did them differently than I have done in the past as I put a bench press pad on the ground and laid on that. Doing this surprisingly increased the ROM quite a bit more than standard floor presses on the ground, and I liked it! I am going to keep these in for a bit and see how I respond.
Weighted Pull-Ups
BW +45lbs X 6, 6, 6
DB Row on Incline Bench
85 X 8, 8, 8
Tricep Rope Pressdown
3 sets of 12
Barbell Curl on Incline Bench
3 sets of 12
Squat
(Top set from last week: 405 X 3)
365 X 5
385 X 5
405 X 5 (Video: https://www.instagram.com/p/B5vNW-ajGsv/)
Stiff Leg Deadlift
(Top set from last week: 405 X 3)
365 X 5
385 X 5
405 X 5
Single Leg Leg Press
3 sets of 8-12
Lying Leg Curl
3 sets of 8-12
I must say that I have been more mentally driven these past few weeks. Most likely because I have actually been able to train pain free (for the most part) again! It’s legit been two years since I have been able to go into the gym and just TRAIN without having to work around an injury/pain.
I have been slacking on adding detail to these journal entries because I have been writing them after the fact at the end of the week. I am going to do some brainstorming on ways to add more substance to each entry.
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“You could have done more reps.”
“You could lift more.”
More often than not, with powerlifting programming you are PURPOSEFULLY not taking sets to failure or lifting a maximal load. Powerlifting programming implements a variety of measures of intensity/training loads (% 1-RM, rating of perceived exertion (RPE), Repetitions in Reserve (RIR)) to periodize training.
Strength training periodization is programmed phasic variation in training volume, intensity, and/or frequency to maximize performance and training adaptation. Volume, intensity, and frequency are all interlinked, and all must be taken into account when creating a training program.
During a specific training session, one might be trying to accumulate volume (sets * reps * load) and purposely stopping all sets shy of failure to maximize performance (in this case the number of repetitions they can perform over multiple sets). This does not mean they are not training hard; they are following a program structured for long term/future performance (i.e. competing at a meet).
Lifting an all-out maximal load and taking sets to failure definitely have their place in programming, but not every set needs to be a maximal load or taken to failure to illicit a training effect.
Bench Press
(Top set last week: 275 X 5)
275 X 6, 6, 6 (Video: https://www.instagram.com/p/B5S8FHpDocp/)
I was able to add 1 rep to each of the 3 sets WOOT WOOT!
Military Press
(Top set last week: 145 X 5)
145 X 8, 8, 8
Pendlay Row
(Top set last week: 225 X 8)
225 X 6, 6, 6
I aimed to get a little more volume in this week compared to last week while maintaining strict form.
Lat-Pulldown
160 X 12, 10, 8 (different machine than last week)
Tricep Pressdown
60 X 12, 12, 12
Alternating DB Curl
30’s X 12, 12, 12
Deadlift
635 X 1
655 X 1
675 X 1 (Video: https://www.instagram.com/p/B5Vo-vUj8R9/)
I came into the gym saying I was going to hit 675. I was in a MOOD LOL.
Belt Squat (Sumo Stance)
360 X 8, 8
Hack Squat
180 X 12, 12
So yeah, yet again I veered from my game plan on deadlifts LOL. I just felt the need to lift HEAVY.
Incline Bench Press
(Top set from last week: 245 X 5)
245 X 6, 5, 4
Standing Military Press
95 X 8, 8, 8, 8, 8
I mentioned a week or two ago that standing military press seem to bother my elbow when I add weight, so I kept things lighter and focused on getting some volume in.
Weighted Pull-Ups
BW +45lbs X 5
BW +90lbs X 3
BW +45lbs X 5, 5, 5
I got a little overzealous/fired up and tried +90lbs for my second set. Surprisingly, I was able to get a decent 3 reps in. Maybe not the BEST form, so I backed down to +45 lbs.
DB Row on Incline Bench
85 X 8, 8, 8
Tricep Rope Pressdown
3 sets of 12
Barbell Curl
3 sets of 12
Squat
(Top set from last week: 365 X 5)
405 X 3, 3, 3
Stiff Leg Deadlift
(Top set from last week: 365 X 5)
405 X 3, 3, 3
Single Leg Leg Press
3 sets of 8-12
Lying Leg Curl
3 sets of 8-12
I was feeling pretty good today and I wanted to see if I could rep 405 on squats. All 3 sets felt relatively good!
I was able to lift a little heavier this week compared to last week, so mission accomplished. My previous injuries continue to become less and less of a hindrance. Honestly, I am getting close to feeling 100% again (knock on wood).
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This upcoming week is all about re-establishing my current strength levels to give me a starting point to build upon during the next training block. Ideally, I should be able to lift heavier than I did in the previous training program. At the end of this training block, I will do a comparison of my top lifts from this block compared to last block to see where I am at.
I am going to start discussing a “weekly topic” in each journal entry to give these entries more substance beyond the training program. These weekly topics will be more along the lines of psychological/mental aspects of training and nutrition than science-based, factual topics and will draw from my personal experiences and experiences of my clients (what I’ve learned working with other people).
One thing I often struggle with is assigning a negative feeling/value towards a set/workout. What do I mean by this? Once you’ve lifted a weight before, lifting a weight less than that or not being able to lift that weight anymore seems like a failure... failure may be a too extreme of a word, but it definitely has adverse feelings. Using myself as an example, last week I benched 275 for 5 reps. I have benched 275 for more than 5 reps before and have also benched 315+ for 5 reps before, so benching 275 X 5 has an underlying negative feeling of “this isn’t as good as I used to lift”. I don’t feel like I had a “good” workout, even though I lifted the heaviest/best I could right now.
Now obviously the desire to lift heavier and get stronger is the goal of lifting. I am not saying one shouldn’t strive to lift heavier nor am a saying that one shouldn’t use decreased performance as motivation to work harder. But labeling sets or workouts as “bad” creates a negative mindset that can demotivate and frustrate you. Instead of acknowledging the positives of the workout (i.e. you are training in the first place, putting in the work and effort, etc) you are simply demeaning your efforts.
So, I encourage you (and myself) not to put down your efforts and instead try to view your performance as positive even when it may be down. You are still putting in work towards your goals so don’t undermine that effort!
Bench Press
275 X 5, 5, 5
Bench felt much better than last week, but I still felt a little weak compared to a few weeks ago. The goal next week will be to complete more than 5 reps with 275, which shouldn’t be a problem.
Military Press
145 X 5, 5, 5
Pendlay Row
185 X 8
195 X 8
205 X 8
Lat-Pulldown
150 X 8
162.5 X 8
175 X 8
Tricep Pressdown
60 X 12, 12, 12
Alternating DB Curl
25’s X 12, 12, 12
For vanity sake, I wouldn’t mind if my biceps got bigger, so I may actually start training them a little more. I haven’t truly focused on making my arms bigger in at least 10 years. I basically just do one bicep exercise at the end of my upper body days. So I might up it to… TWO bicep exercises at the end of my workouts.
Deadlift
545 X 1
565 X 1
585 X 1
605 X 1
625 X 1
645 X 1 (Videos: https://www.instagram.com/p/B5D7uQkjtwz/)
Ok deadlifts are back!
Belt Squat (Sumo Stance)
270 X 8
320 X 8
360 X 8
Reverse Hyper-Extensions
3 sets of 12
Due to talking too much, I was in the gym for way too long today, so I cut my workout short. I plan to perform single leg leg press and lying leg curls in this workout next week.
Just a brief rest day note. I didn’t really feel like training last week, which is partially why I took Monday and Tuesday off. But I actually WANT to train this week and wanted to train today. So that is a good sign :^)
Incline Bench Press
235 X 8
245 X 5, 5
Standing Military Press
95 X 5
115 X 5
135 X 5
Weighted Pull-Ups
BW + 45;bs X 5, 5, 5
DB Row on Incline Bench
85 X 8, 8, 8
Barbell Spider Curl
45 X 12, 12, 12
Squat
365 X 5, 5, 5
Stiff Leg Deadlift
365 X 5, 5, 5
Front Loaded Leg Press
600 X 12, 12, 12
Lying Leg Curl
3 sets of 8-12
I felt like training today so I went in and did a bunch of back and bicep workout: Lat-pulldowns, shrugs, face-pulls, and various curls.
Overall, everything felt pretty good this week. My previous injuries continue to bother me less and less and I am starting to feel “strong” again. My goal for next week is simply to lift a little heavier than this week AND to view my performance in a positive manner :^)
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Bench Press
235 X 5
255 X 5
275 X 5
Bench didn’t feel too great today, so taking a deload was probably a good move.
Military Press
95 X 8
115 X 8
135 X 8
Pendlay Row
185 X 8, 8, 8
Lat-Pulldown
150 X 8
162.5 X 8
175 X 8
Tricep Pressdown
40 X 12
50 X 12
60 X 12
Barbell Curl
45 X 12
55 X 12
65 X 12
I decreased the weights lifted a bit from last week but kept the overall volume (sets * reps) the same. I would say all sets were at a 7 RPE of lower.
Squat
315 X 5
335 X 5
355 X 5
Squats didn’t feel too great today either LOL. My knees actually felt fine, which is great, but my left hip was a little achy.
Deadlift
545 X 1, 1, 1
Deadlifts felt heavy! I was planning on performing a single with 545, 565, and then 585, but 545 felt way heavier than it should have.
Belt Squat (Sump Stance)
270 X 8, 8, 8
The belt squat at my gym is finally operational again, so I will be implementing this in place of hack squats.
Leg Press
3 sets of 12
Lying Leg Curl
3 sets of 12
Standing Military Press
95 X 8, 8, 8
Incline Barbell Bench
185 X 5
205 X 5
225 X 5
Pull-Ups
+40 X 8, 8, 8
Pull-ups actually felt GREAT today! No elbow pain at all.
Face-Pulls
3 sets of 12
1-Arm Cable Side Laterals
2 sets of 8
1-Arm Tricep Pressdown
2 sets of 12
Since I was only able to train three times this week, I added in a couple lower body exercises to this upper body workout. I really didn’t have any goals for this workout except to get a workout in.
I think this was a well-timed/implemented deload. Squats, bench, and deadlifts all felt subpar this week. Hopefully they will feel better next week!
]]>Oh hi, it me
After two very good weeks of training and dieting, I am noticing some physique progress 💪🏼 💪🏼 The above picture is from the end of my workout, so I was super pumped... if only I could look like that all the time!
Bench Press
(Top set from last week: 295 X 6)
300 X 3, 3, 3 (Video: https://www.instagram.com/p/B4gEQmcjjAx/)
I haven’t repped anything in the 300’s in quite a while! All 3 sets felt solid.
Military Press
(Top set from last week: 140 X 6)
145 X 8
155 X 6, 8
The third set felt the best, probably because I was talking between the 2ndand 3rdset so I had more rest time.
Tricep Pressdown
(Top set from last week: 50 X 12)
60 X 8, 8, 8
Pendlay Row
(Top set from last week: 235 X 5)
225 X 8, 7, 6
I felt like my form got a little loose on last week’s 235 X 5, so I kept the weight at 225 this week and focused on form.
Lat-Pulldown
(Top set from last week: 160 X 6)
175 X 8
200 X 8
225 X 4
I used a different lat-pulldown machine this week, so the progression from last week might not be super accurate. But I also did not experience any elbow issues during this exercise, so that may be the reason for being able to lift so much more than last week.
Barbell Curl
60 X 12
70 X 12
80 X 12
All around great workout! My elbow is feeling better and better each week.
Deadlift
(Top set from last week: 585X1)
545 X 1
565 X 1
585 X 1
605 X 1… Ok so my ORIGINAL game plan was just hit a single with 605 today, but…
625 X 1
645 X 1
665 X 1 (Video: https://www.instagram.com/p/B4hrUFrjsx1/)
Deadlifts felt like they are getting back into their groove. No knee pain at all. My game plan was to perform singles with 505, 525, and 545, but my body was feeling good, so I added more weight.
Hack Squat
(Top set from last week: 255 X 6)
235 X 8, 8, 8
I didn’t want to push it today on Hack Squats after lifting way heavier than I should have on deadlifts.
Lying Leg Curl
(Top set from last week: 100 X 8)
100 X 8, 110 X 8, 120 X 6
Reverse Hyper-Extensions + Lying Leg Raises (on decline bench holding a DB between my feet)
3 sets of 12 each
Today’s deadlifts were a big confidence boost for me. I haven’t hit in the mid-600’s since March (7 months ago).
Standing Military Press
(Top set from last week: 125 X 8)
135 X 4, 4, 4
This exercise/weight seemed to stress my elbow more than I would like, so I may swap this out next week or simply lower the weight and increase the rep range.
Pull-Ups
(Top set from last week: +45 X 8)
+50 X 8, 8, 8
Incline Barbell Bench
(Top set from last week: 225 X 5)
225 X 6, 6, 6
DB Seal Row
70 X 12, 10, 8
DB Side Lateral
35 X 12, 12, 12
Barbell Curl
75 X 8, 8, 8
For the last two workouts, I have trained “fasted” with only MATERIA + Essential Amino Acids (EAAs) in my system. Because of daylight savings time this past weekend, I have been waking up earlier and haven’t really been hungry upon waking. In an attempt to save time and be productive, I have simply drunk my MATERIA (sipped over the course of 30 minutes while answering emails) and then drunk 10g EAAs then headed the gym. To my surprise, I have felt GREAT during my workouts. Lots of energy, improved performance (compared to last week), and just overall feeling good. I felt really good during the Tuesday deadlift workout, but just chalked it up to feeling good. Though after two workouts in a row of feeling great, I may continue this approach of training with just MATERIA + EAAs and see if I continue to feel good.
Squat
(Top set from last week: 375 X 6/455 X 1)
365 X 6
375 X 6
385 X 6 (Video: https://www.instagram.com/p/B4nKEnXDqMX/)
Stiff Leg Deadlift
(Top set from last week: 365 X 6)
365 X 8, 8, 8
Front Loaded Leg Press
(Top set from last week: 580 X 12)
600 X 12, 12, 12
Decline Sit-Ups 3 X 12
My body is much sorer and more fatigued from the heavy deadlifts than I realized LOL. The squats didn’t “heavy”, but my legs felt tired. I was still able to hit all three of my goal weights/reps today though, so all is good.
These past three weeks of training have been very solid. I pushed things harder than I should have on squats and deadlifts, so I am going to deload next week to give my joints a little break and ensure my injuries don’t become reaggravated. My knee feels fine, but my elbow still isn’t at 100% (it is getting closer though). I am feeling optimistic that I will be able to compete in a meet early next year. There are two potential meets in February and April that I may compete in, pending my body cooperates of course.
]]>Last week was one of the best weeks of training (as far as feeling good) that I’ve had in a long time. Training is much more enjoyable when your body doesn’t hurt. My goal this week is simply to lift a little heavier (or complete more reps) than last week.
Bench Press
(Top set from last week: 265 X 6)
275 X 6
285 X 6
295 X 6
I was not expecting to hit 295 X 6 today, but my elbow was feeling decent.
Military Press
(Top set from last week: 135 X 8)
140 X 6, 6, 6
Tricep Pressdown
50 X 12, 12, 12
Pendlay Row
(Top set from last week: 205 X 8)
215 X 8
225 X 8
235 X 5
Lat-Pulldown
(Top set from last week: 140 X 8)
150 X 8
160 X 6, 5
Barbell Curl
55 X 12
65 X 12
75 X 12
I listed some of the top sets from last week to show how I am progressing the weights/reps.
Deadlift
(Top set from last week: 535X1)
505 X 1
525 X 1
545 X 1
565 X 1
585 X 1 (Video: https://www.instagram.com/p/B4QcbJDDFtw/)
Deadlifts felt like they are getting back into their groove. No knee pain at all. My game plan was to perform singles with 505, 525, and 545, but my body was feeling good so I added more weight.
Hack Squat
(Top set from last week: 225 X 8)
235 X 8
245 X 8
255 X 6
Lying Leg Curl
(Top set from last week: 100 X 8)
100 X 8, 8, 6
Reverse Hyper-Extensions + Lying Leg Raises (on decline bench holding a DB between my feet)
3 sets of 12 each
Standing Military Press
(Top set from last week: 115 X 8)
115 X 8
125 X 8, 8
Pull-Ups
(Top set from last week: +20 X 8)
+25 X 8
+35 X 8
+45 X 8
Incline Barbell Bench
(Top set from last week: 205 X 8)
215 X 8
225 X 5, 5
DB Seal Row
65 X 12, 12, 12
DB Side Lateral
35 X 12, 12, 10
Barbell Spider Curl
45 X 12
55 X 12
65 X 12
Squat
(Top set from last week: 365 X 6)
375 X 6
405 X 1
425 X 1
445 X 1
455 X 1 (Video: https://www.instagram.com/p/B4XRBR1DstO/)
365 X 6
…So yeah I deviated a bit from my programming already LOL. I was feeling really good and wanted to test the waters a little bit. 455 felt very solid; no knee pain at all. I will be going back to my rep work next week. I am thinking I will try to perform 365X6, 375X6, and 385X6 next week.
Stiff Leg Deadlift
(Top set from last week: 315 X 8)
365 X 6, 6, 6
Front Loaded Leg Press
(Top set from last week: 580 X 8)
580 X 12, 12, 12
Decline Sit-Ups 3 X 12
Overall my body felt noticeably better (less pain) compared to last week, hence the increase in performance. I was only expecting/planning to lift a little heavier than last week, but I was able to increase the weight lifted by quite a bit on a few exercises. One thing to note is that I am still lifting much less than I have lifted in the past and the only thing that was holding me back from lifting heavier recently was injuries. So, if the injuries heal, my strength should come back relatively quickly. I just wanted to point that out, so people don’t think some of these increases in the weight lifted are a normal progression for someone who hasn’t lifted those weights before (i.e. going from 315 to 365 on stiff leg deadlift or 535 to 585 on deadlifts in one week). Realistically, if you can increase the weight you lift by 5-10 lbs a week you are progressing very well.
I typed up this training journal at the end of the week, hence the lack of details, but I am going to start writing my workout entries after each workout so they are fresh in my mind and I can give more details.
Moving on to week 3! We are feeling good!
]]>The last powerlifting meet I competed at was in July of 2017. During my prep for that meet, I suffered a knee injury (left knee). I was hardheaded and continued to prep for and compete at the meet, which obviously made the injury worse. Had I not already signed up and paid to compete at the meet, I would have dropped out. But it is what it is. My left knee bothered me over the next year (during that time I also developed tendinitis in my left elbow). As soon as my left knee started feeling better, my right knee started to feel like trash (obviously from compensating for my left knee for the previous year). As my left elbow got better, I also developed tendinitis in my right elbow. So yeah, it’s been two years of knee and elbow issues. Things are feeling “OK” at the moment (knock on wood), so I am going to attempt to follow an actual program.
I have done all sorts of programs/training strategies over the years. For the time being, I am going to be keeping my training super simple:
And that’s the basics! I will be listing my entire workout before, which should make things a little clearer.
Macros:
These macros are distributed between 4 meals.
Straight forward and simple:
Bench Press
225 X 6
235 X 6
245 X 6
255 X 6
265 X 6 (Video: https://www.instagram.com/p/B35t5QEhcWq/)
I did more than 3 sets today because I wanted to establish where my strength is currently at. Since I ended this workout with 265 X 6, my next workout will start with 275 for my first work set.
Military Press
95 X 8
105 X 8
115 X 8
125 X 8
135 X 8
Same as above, I wanted to establish where my 8-rep strength is at.
Tricep Pressdown
30 X 12
40 X 12
50 X 12
My elbow is still iffy with this exercise, but it is getting better each week. Performing tricep pressdowns seems to HELP my elbow, so I will continue doing them. Also note, I use the weight stack at the gym that is much heavier than all other weight stacks at the gym due to the different pulley system it has. So this 50 lbs is much heavier than 50 lbs on the other weight stacks.
Pendlay Row
185 X 8
195 X 8
205 X 8
Lat-Pulldown
120 X 8
130 X 8
140 X 8
Barbell Curl
45 X 12
55 X 12
65 X 12
Deadlift
495 X 1
515 X 1
535 X 1 (Video: https://www.instagram.com/p/B37Zc3VDqga/)
Deadlifts felt OK today. Not great, but ok.
Hack Squat
185 X 8
205 X 8
225 X 8
Lying Leg Curl
80 X 8
90 X 8
100 X 8
Reverse Hyper-Extensions + Lying Leg Raises (on decline bench holding a DB between my feet)
3 sets of 12 each
Standing Military Press
95 X 8
105 X 8
115 X 8
Pull-Ups
BW X 8
+10 X 8
+20 X 8
Incline Barbell Bench
185 X 8
195 X 8
205 X 8 (Video: https://www.instagram.com/p/B4A0n6RBszr/)
DB Seal Row
65 X 8
70 X 8
75 X 8
DB Side Lateral
20 X 12
25 X 12
30 X 10
Barbell Spider Curl
40 X 12
50 X 12
60 X 12
Squat
325 X 6
335 X 6
345 X 6
355 X 6
365 X 6 (Video: https://www.instagram.com/p/B4C2azRBjVx/)
Stiff Leg Deadlift
275 X 8
295 X 8
315 X 8
Front Loaded Leg Press
540 X 8
560 X 8
580 X 8
Decline Sit-Ups 3 X 12
This week was all about getting into a good groove and establishing where my current strength levels are at. As far as injuries and pain go, this was one of the best weeks (meaning least amount of pain) that I’ve had in a LONG time. I’m optimistic that the upcoming weeks will be even better. In future journal entries, I am going to try and include a video summarizing the week and going over various topics. If there are topics you would like to hear me go over, let me know! Feel free to message me on Instagram (@derekcharlebois) or email me at derek@prbreaker.com.
]]>Monday = Bench Press
Tuesday = Squats + Deadlift
Wednesday = OFF
Thursday = Bench Press
Friday = OFF
Saturday = Squats + Deadlift
Sunday = OFF
My current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally, in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week I complete microcycle #3.
Bench Press
280 X 4 @ 7RPE
300 X 4 @ 8 RPE
320 X 4 @ 9 RPE (TOP SET)
280 X 4, 4
I don’t know what was happening today but I felt STRONG! 320 moved much smoother than it has ever moved… Still kind of surprised with how good bench of progressing.
Close Grip Bench Press
280 X 4, 4, 4
Standing Military Press
115 X 6, 6, 6
I’m so weak on these LOL.
Lat-Pulldown (Parallel Grip)
120 X 12, 12, 12
Concentration Curl
30 X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
I forgot to take video :^(
Squats
375 X 4, 4, 4
Easy peasy. I need to push squats a little bit soon to see where my strength is actual at now that my knee isn’t bothering me.
Deadlift
545 X 1
565 X 1
585 X 1
This is the heaviest I've deadlifted since my meet in July... damn that kind of sucks LOL.
Stiff Leg Deadlift
225 X 12
275 X 10
325 X 8
375 X 6
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZy_SzKApa4/?taken-by=derekcharlebois
Bench Press
245 X 8 @ 7 RPE
265 X 8 @ 8 RPE
285 X 8 @ 9 RPE
Today was supposed to be the start of a deload, but because I am going out of town next week and most likely will not be able to train for a few days, I decided to do one more run of the 8/6/4 setup. My body felt like it could have used the deload today LOL. My last bench press session was one of the best I have had in a long time. I find that when I have a REALLY GOOD bench session the next one is usually so-so. I was still able to hit my target weight and reps though.
Close Grip Bench Press (Feet on Bench)
225 X 8, 8, 8
Putting your feet on the bench removes the leg drive from this movement. Not that I am great at using leg drive anyways.
Bent Over DB Row
90’s X 8, 8, 8
DB Spider Curl
25 X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZ36UuzgGC-/?taken-by=derekcharlebois
Squat
340 X 8, 8, 8
Single Leg Leg Press
90 X 12
110 X 12
130 X 12
150 X 6
Today I was helping two of my clients with their final training session before the USAPL Raw Nationals, so I didn’t complete my full workout (didn’t have time for deadlifts).
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZ9ng5jgtk-/?taken-by=derekcharlebois
]]>
Monday = Bench Press
Tuesday = OFF
Wednesday = Squats + Deadlift
Thursday = OFF
Friday = Bench Press
Saturday = Squats + Deadlift
Sunday = OFF
My current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally, in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week begin microcycle #3.
Bench Press
240 X 8 @ 7RPE
260 X 8 @ 8 RPE
280 X 8 @ 9 RPE (TOP SET)
Bench Press continues to move well. My strength is not at its peak, but if bench continues to progress like this, I MAY surpass my previous best. Because of how well things are going, I will most likely continue this 8/6/4 periodization working up to a 9 RPE top set once I am done with this mesocycle.
Close Grip Bench Press
245 X 8, 8, 8
You may have noticed, and I have mentioned, that I haven’t been super consistent with my assistance and accessory movements during this mesocycle. The ONE assistance exercise I have been consistent with is close grip bench press. I find that whenever my close grip bench press goes up my bench press goes up. Training both bench press and close grip bench press twice a week seems to be working well!
Lat-Pulldown
120 X 12, 12, 12
Seated Cable Row
100 X 10, 10, 10
Incline DB Curl
25’s X 8, 8, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZePlLkgHwA/?taken-by=derekcharlebois
Squats
335 X 8, 8, 8
Today was my first squat session with a belt in about a month and squats felt GREAT! I think the weeks of beltless squats was beneficial as I felt my core stability today was better than it has felt in a long time. I plan to keep using my belt from here on out, but I will do most of my warm-up sets (anything 315 lbs and under) beltless.
Deadlift
460 X 8
505 for 5 singles
I did not plan to switch back to submaximal singles for deadlifts yet, but it just felt like the right thing to do. The set of 8 reps just felt weird; I don’t feel like I perform the deadlift the same when I do reps vs. doing singles.
Single Leg Leg Press
3 X 12
My goal here is not to go heavy, but to train each leg individual through a full range of motion. My left leg is weaker due to my knee injury, so I always start with that leg and simply match whatever my left leg does with my right leg (meaning even if my right leg can do more I don’t do more).
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZgulXVgohf/?taken-by=derekcharlebois
Bench Press
260 X 6 @ 7 RPE
280 X 6 @ 8 RPE
300 X 6 @ 9 RPE
Bench felt GREAT today! I was feeling fried after the top set with 315 so I didn’t do any back down sets. 300 X 6 might be a 6-rep weight PR… not sure, so we will call it an unofficial PR LOL.
Close Grip Bench Press
260 X 6, 6, 6
Seated Military Press
165 X 6, 6, 6
Seal Row
165 X 8, 8, 8, 8, 8
This is such an underrated exercise and one I need to be consistent with!
DB Spider Curl
25 X 12, 10, 8, 6
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZl1y3iAK3g/?taken-by=derekcharlebois
Squat
350 X 6, 6, 6
Squats continue to feel better and better (about time)!
Deadlift
545 for 4 Singles
My grip (hook grip) felt off today. I have been wearing straps up until this week, so I need to relearn how to do this properly I guess.
Glute-Ham Raise + GHR Sit-Up
BW X 12, 12, 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZrgkf2gZdf/?taken-by=derekcharlebois
My weekly recap video footage got deleted, so I am just going to do a double update with next week’s video.
]]>Monday = Bench Press
Tuesday = OFF
Wednesday = Squats + Deadlift
Thursday = OFF
Friday = Bench Press
Saturday = Squats + Deadlift
Sunday = OFF
My current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week I finish up microcycle #2.
Bench Press
255 X 6 @ 7RPE
275 X 6 @ 8 RPE
295 X 6 @ 9 RPE (TOP SET)
275 X 6 (BACK OFF SET)
255 X 6 BACK OFF SET)
DB Shoulder Press
60’s X 8, 8, 8
I haven’t done DB Shoulder Press in a while and just felt like doing them today.
Bent Over DB Row
80’s X 8, 8, 8
Barbell Curl
75 X 12
85 X 12
95 X 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT: https://www.instagram.com/p/BZMKLnNgpB2/?taken-by=derekcharlebois
I woke up feeling super tired and worn out so I opted to take a rest day today.
Squats
345 X 6, 6, 6
Squats are starting to feel decent. I’m getting used to this new squat depth and technique.
Deadlift
435 X 6, 6, 6
Deadlifts are starting to feel really easy. I am not used to doing reps on deadlifts, so it took a couple weeks to get into my groove doing them for reps. I still prefer doing submaximal singles though.
Glute-Ham Raise Super-Setted with GHR Sit-Up
BW X 12, 12, 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZRdvB5Ab2e/?taken-by=derekcharlebois
Bench Press
275 X 4 @ 7 RPE
295 X 4 @ 8 RPE
315 X 4 @ 9 RPE
Bench felt GREAT today! I was feeling pretty fried after the top set with 315 so I didn’t do any back down sets.
Close Grip Bench Press
275 X 4, 4, 4
Seated Military Press
155 X 8, 8, 8
I’m digging these seated military presses right now. I feel I will be able to progress a lot more with these compared to standing military press.
Bent Over Row
185 X 8, 8, 8
DB Spider Curl
20 X 12, 12, 12
Like I mentioned last week, the goal here is working the muscle through a full range of motion, including both flexion and supination. I have found that when I include a supinating bicep exercise in my program I have less elbow pain.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZTr8o5AC9R/?taken-by=derekcharlebois
Squat
365 X 4, 4, 4
NO KNEE PAIN! Today was the first squat session in a long time where I didn’t have any knee pain. If squats continue to feel this good I can start pushing some heavier weight soon.
Deadlift
455 X 4, 4, 4
Hip Thrust
225 X 8, 8, 8
I’ve been kind of sporadic with what accessory exercises I do and when I do them, moreso with upper body than lower body. But hip thrusts are one exercise I really want to focus on.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZZLJUyggo1/?taken-by=derekcharlebois
I feel that training 4 days per week is the sweet spot for me. I do like the occasional 5th workout, but overall I prefer 4 days per week.
]]>
Monday = Bench Press
Tuesday = Squats + Deadlift
Wednesday = OFF
Thursday = Bench Press
Friday = Squats + Deadlift
Saturday = Back + Biceps
Sunday = OFF
As I mentioned in previous videos, my current training program is setup into three training microcycles consisting of an 8-rep workout, 6-rep workout, and 4-rep workout. Microcycle #1 establishes the baseline. Then in microcycle #2 I add 10 lbs to the weights lifted in microcycle #1. And finally in microcycle #3 I add 5 lbs to the weights lifted in microcycle #2. The three microcycles = one mesocycle.
This week I finish up microcycle #1 and then start microcycle #2.
Bench Press
265 X 4 @ 7RPE
285 X 4 @ 8 RPE
305 X 4 @ 9 RPE
As I was progressing through the warm up and build up sets, I wasn’t sure if I would be able to hit my goal of 305 for 4 reps, but 305 moved very well today. I could have for sure gotten it for 5 reps (though 5th rep would have been a grinder).
Close Grip Bench Press
265 X 4, 4, 4, 4, 4
For my close grip bench grip width, I have been starting with my index fingers right where the knurling transitions to the smooth part of the bar in the middle and then each set widening my width a little.
Seal Row with Cambered Bar
135 X 8, 8, 8, 8, 8
I have never done seal rows consistently, but I am going to program them as one of my main back movements due to the ability to decrease stress on the lower back. Using a cambered bar increases the ROM possible and makes this exercise harder (if you pull the bar all the way to the bench) compared to using a straight bar.
Flat DB Press (Feet up to take away leg drive)
100’s X 12, 10, 8
VIDEO FOOTAGE FROM TODAY’S WORKOUT: https://www.instagram.com/p/BY6KFuMguXk/?taken-by=derekcharlebois
Squats
355 X 4, 4, 4
I am experimenting with not squatting as deep as I normally do. I normally squat WELL BELOW parallel and I am working to stop just below parallel. I am hoping this may decrease the stress on my lower back and knees. Today’s squats felt solid. My knee still isn’t 100% but gradually getting there.
Deadlifts
445 X 4, 4, 4
I’m starting to get into a better rhythm doing reps on deadlifts, specifically with taking breaths and bracing my core.
Glute-Ham Raise and GHR Sit-Up
Bodyweight X 12, 12, 12 (on each)
Donkey Calf Raise
3 X 12
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BY8uUTCgKnn/?taken-by=derekcharlebois
Bench Press
235 X 8 @ 7 RPE
255 X 8 @ 8 RPE
275 X 8 @ 9 RPE
Close Grip Bench Press
235 X 8, 8, 8
Seated Military Press
145 X 8, 8, 8
I decided to swap out standing military press for seated military press to limit potential lower back extension and decrease stress on my lower back. Check out the video from today to see how I set this up.
Bent Over Row
185 X 8, 8, 8
DB Concentration Curl
20 X 12, 12, 12
With concentration curls (Arnold style) I am focusing on working the muscle through a full range of motion, including both flexion and supination. I have found that when I include a supinating bicep exercise in my program I have less elbow pain.
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZB6TLwA00F/?taken-by=derekcharlebois
Squat
325 X 8, 8, 8
For this second from through of the 8/6/4 rep progressive I am adding knee sleeves back in. I will continue training beltless until the third 8/6/4 rep progressive starting the week of 9/25.
Deadlift
425 X 8, 8, 8
Single Leg Leg Press
70 X 12
90 X 12
110 X 12
One thing I always slack on is unilateral leg work, so I am trying to make sure to include some each week. For the single leg leg press, I like to use the seated leg press as it allows me to take my leg through full extension and flexion:
VIDEO FOOTAGE FROM TODAY’S WORKOUT:
https://www.instagram.com/p/BZEjyowgtoV/?taken-by=derekcharlebois
]]>
Weekly Schedule
Monday = Bench Press
Tuesday = Squats + Deadlift
Wednesday = OFF
Thursday = Bench Press
Friday = Squats + Deadlift
Saturday = Back + Biceps
Sunday = OFF
I decided to pair squats and deadlifts together instead of continuing with the squat + bench press setup I was doing previously to limit the number of days my lower back/knee are heavily stressed.
Bench Press
225 X 8 @ 7 RPE
245 X 8 @ 8 RPE
265 X 8 @ 9 RPE
Close Grip Bench Press
225 X 5, 5, 5, 5, 5
Flat DB Press
80’s X 12
90’s X 8, 8
Lat-Pulldown
100 X 12, 12, 12, 10, 8
DB Standing Spider Curl
20 X 12, 12, 12
Everything felt GREAT today! I was surprised that bench press felt as strong as it did since I usually feel a little weak after taking a week off.
Squats
315 X 8, 8, 8
Sumo Deadlift
405 X 8, 8, 8
You will notice that in my Monday workout my heaviest bench press set was at a 9 RPE while I squats and deadlifts I just did straight sets with a given weight. The reason why I did this is because I’m not trying to push squats and deadlifts to or close to failure. My goal is to slowly add weight each week while my knee and lower back continue to recovery and get to 100%. You will also notice that I am performing reps on deadlifts, which I don’t often do. The reason why is the same as above, to limit the total weight I am lifting to let my injuries heal. I also decided that I am not going to wear a belt or knee sleeves during this training block to ensure I am not masking any underlying injuries/pain.
Hip Thrust
185 X 8, 8, 8
Donkey Calf Raises
3 X 8
Bench Press
245 X 6
265 X 6
285 X 6 @ 8.5 RPE
I could have gone a tad heavier on bench to have hit a true 9 RPE, but 285 was close.
Close Grip Bench Press
245 X 6, 6, 6, 6, 6
Military Press
95 X 8, 8, 8, 8, 8
Bent Over Row
185 X 8, 8, 8, 8, 8
The weights I lifted on close grip bench, military press, and bent over rows were all submaximal; my goal is to achieve higher volume (sets * reps * weight lifted) right now and I will add weight as this training block progresses.
Squats
335 X 6, 6, 6
Sumo Deadlift
425 X 6, 6, 6
Single Leg Leg Press
3 X 12
Seated Calf Raise
3 X 12
My lower back was pretty sore today, not injury soreness, muscle soreness. As I mentioned above, I normally don’t do reps on deadlifts so the multiple sets of 8 reps lit my lower back up!
I did not record the exact exercises/sets/reps for this workout as it is an optional where I basically just go in and train. The workout included:
Lat-Pulldowns
Seated Cable Rows
Shrugs
Face-Pulls
Barbell Curls
DB Hammer Curls
Cable Curls
Tricep Pressdowns
Overhead DB Extensions
Everything was in the 8-12 rep range. I don’t plan on doing this workout every week, but if Saturday comes around and I feel like training I will.
Overall training felt very solid this week. I was using this week to feel things out, but I am confident I can continue to push myself and progress.
In this video I recap the week and talk about my current nutrition and supplement regimen.
]]>Weekly Schedule
Monday = Squats + Bench Press
Tuesday = Deadlifts + Back/Biceps
Wednesday = OFF
Thursday = Squats + Bench Press
Friday = Deadlifts + Back/Biceps
Saturday = OFF
Sunday = OFF
Monday 8-21-17: OFF DAY (TRAVEL)
I was out of town all weekend and flew back on Monday, so I decided to take today off and plan to train Tues, Wed, Fri, and Sat this week.
Tuesday 8-22-17: Squat + Bench Press Focus
Squats 3 X 6 @ 75% + 10 lbs
375 X 6, 6, 6
Everything felt fine on squats today, but during my last set, I hit the safety racks on one of the reps, which tweaked my lower back (shifted my pelvis out of place). I didn’t realize this until the next exercise.
Goblet Squats
125lb Kettle Bell X 10, 10
I did the first set of 10 reps and my back felt “off”. When I got towards the end of the second set I realized I did indeed strain my back during squats.
Bench Press 3 X 6 @ 75% + 10 lbs
275 X 6, 6, 6
No issues here except my lower back wasn’t feeling great.
Flat DB Bench Press (Feet on Bench) 3 X 10
100 X 8, 8, 8
Same as bench press; the actual pressing movement felt good but my lower back was iffy.
So in typical Derek-Charlebois-fashion, as soon as one thing starts feeling better (knee) something else starts hurting… What’s funny is right before I hurt my lower back I was talking to one of my clients and I legit said “the good news is my lower back hasn’t bothering me in a while.” Straight up jinxed myself…
Evening update: Lower back is pretty painful right now. I used my Marc Pro on my lower back after the gym and plan to lay on a heating pad this evening. I was able to adjust my pelvis back into place, which is the first step in relieving the pain.
Wednesday 8-23-17: OFF DAY (INJURY)
I woke up feeling about 50% better compared to yesterday, which is very promising. I decided it would be best to take today off to ensure my back continued to get better. I continued to use my Marc Pro, heating pad, and roll my back throughout the day.
Thursday 8-24-17: Deadlift + Back/Biceps
I woke up feeling a bit better than yesterday, but by no means good (my lower back is still tender and sore). I am going to try training and see what I can do.
Conventional Deadlift 3 X 3
495 X 3, 3, 3
To my surprise, my back didn’t hurt AT ALL during conventional deads. I figured I would work up to 315 today, MAYBE 405, but I was able to hit my target weight for the day of 495 lbs.
Stiff Leg Deadlift 3 X 8
335 X 8, 8, 8
Hip Thrusts 3 X 8
205 X 8, 8, 8
No pain or issues with stiff leg deadlifts of hip thrusts either. I am VERY surprised at this.
Lat-Pulldown
120 X 8, 8, 8
Seated Cable Row
120 X 8, 8, 8
Barbell Curl 3 X 10
85 X 8, 8, 8
Training today might not have been the smartest thing to do, but I didn’t have any pain at all during my workout despite my lower back still feeling stiff and sore. I am optimistic that this injury will only be a minor setback.
Friday 8-25-17: Squats + Bench Press
Squats 3 X 4 @ 80% + 10 lbs
395 X 4, 4
No pain during squats, which again is very surprising. I only did two sets instead of three sets because I didn’t want to chance things with my back.
Bench Press 3 X 4 @ 80% + 10 lbs
295 X 4, 4, 4
Bench Press continues to feel good despite less leg drive today due to my back.
Close Grip Bench Press 3 X 5-8
245 X 6, 6, 6
I opted not to do military press today since I am still dealing with the lower back issue.
Saturday 8-26-17: Deadlift + Back/Biceps
Sumo Deadlift 5 X 5
405 X 5, 5, 5, 5, 5
“Block” Conventional Pulls 3 X 5
405 X 5, 5, 5, 5, 5
Bent Over Row 3 X 5-8
225 X 6, 6, 6
My lower back didn’t “hurt” today but it was feeling very fatigued. So despite the injury I had an “ok” week of training.
Sunday 8/27/17: OFF DAY
I apologize for the lack of detail in this week’s journal entry. It is hard to expand on things when working around and injury and not feeling motivated. I have decided to take next week off training to rest and let by body recover. Check out the video recap for more info.
WEEKLY RECAP VIDEO
]]>It makes sense that using the Voodoo Floss Bands relived some tension on my knee because when I wrapped the bands below my knee I was compressing the tight tibialis anterior. So before I went to the gym, I rolled out my tibialis anterior quite a bit. I also decided I was going to try squatting in flat shoes instead of my elevated-heel squat shoes since my foot is slightly supinated (I feel the flat shoe will put less stress on my knee).
Weekly Schedule
Monday = Squats + Bench Press
Tuesday = Deadlifts + Back/Biceps
Wednesday = OFF
Thursday = Squats + Bench Press
Friday = Deadlifts + Back/Biceps
Saturday = OFF
Sunday = OFF
Monday 8-14-17: Squat + Bench Press Focus
Squats 3 X 4 @ 80%
385 X 4, 4
Squatting in the flat shoes felt surprisingly good; I honestly felt stronger than I have felt in a while. I ended up only doing two sets of 4 reps because I didn’t want to push things too much given that my knee WASN’T hurting (didn’t want to irritate it).
Bench Press 3 X 4 @ 80%
285 X 4, 4, 4
Bench has been feeling great! I kind of feel like squatting before bench press is making my body more warmed up and ready to bench. Not sure, just a theory.
DB Goblet Squat (with Hip Circle) 3 X 10
130 X 10, 10, 10
Due to the size of the dumbbell, getting into position wasn’t ideal. In the past, I have worked up to the 150 lb dumbbell but then opted to switch exercises since the dumbbells start getting awkwardly large at that weight.
Flat DB Bench Press (Feet on Bench) 3 X 10
95 X 10, 10, 10
Flat DB press felt SUPER easy today. I cruised through these three sets.
Tuesday 8-15-17: Deadlift + Back/Biceps
Conventional Deadlift 3 X 5
475 X 5, 5, 5
Since sumo deadlifts irritated my knee last week, I am switching to conventional deadlifts for the time being to decrease the stress placed on my knee. I don’t mind conventional deadlifts at all, they are simply a different movement than sumo deadlifts.
Stiff Leg Deadlift 3 X 10
325 X 10, 10, 10
Hip Thrusts 3 X 10
195 X 10, 10, 10
My goal on stiff leg deadlifts and hip thrusts simply to go 10 lbs heavier each week as I decrease the rep range.
Lat-Pulldown
100 X 10, 10, 10
Seated Cable Row
100 X 10, 10, 10
Barbell Curl 3 X 10
75 X 10, 10, 10
Since conventional deadlifts, stiff leg deadlifts, and hip thrusts are taxing on the lower back, I opted for some easy cable work for back today.
Wednesday 8-16-17: Rest Day
Rest day! Rest is good for you!
Thursday 8-17-17: Squats + Bench Press
Squats 3 X 8 @ 70% + 10 lbs
355 X 8, 8, 8
This was workout #2 using flat shoes and I must say squats are feeling very stable. My knee continues to feel ok, some slight irritation after squats but not much at all.
Bench Press 3 X 8 @ 70% + 10 lbs
255 X 8, 8, 8
Bench press continues to move well without any issues. The only “issue” I faced was tight hip flexors after squatting, but they loosened up by my third warm-up set.
Close Grip Bench Press 3 X 5-8
235 X 8, 8, 8
My goal on all assistance/accessory exercises is to simply go 5-10 lbs heavier than the previous week.
Standing Military Press 3 X 5-8
105 X 8, 8, 8
As I mentioned last week, my goal on standing military press is not to lift as heavy as possible but rather to lift with the best form possible. The goal is to add 5-10 lbs each week while maintaining proper form throughout every rep.
Friday 8-18-17: Deadlift + Back/Biceps
Sumo Deadlift 3 X 5
505 X 5, 5, 5
I decided to try out sumo deads today and see how my knee felt. My knee felt fine so I rolled with sumo deads. As I mentioned in my journal entry last week, I typical perform submaximal singles on deadlifts and don’t do a lot of rep training. I decided to keep the weight lighter and perform reps to decrease the stress on my knee but still allow me to overload deads.
“Block” Conventional Pulls 3 X 5
455 X 5, 5, 5
I went quite a bit heavier this week (90 lbs) because this movement was feeling good. I’m using this movement to strengthen the muscles of the back and am not concerned with going overly heavy.
Bent Over Row 3 X 5-8
205 X 8, 8, 8
Glute-Ham Raise/GHR Sit-Up
BW X 12, 12, 12
DB Walking Lunges
35’s X 12, 12 (12 reps each leg)
This is the 4th time I’ve done lunges in the last month and I honestly don’t mind them now. I have always hated lunges and hated them when I did them a month ago. I am including them in my program to work each leg unilaterally as this is something I often overlooked in the past.
Saturday 8/18/17 & Sunday 8/19/17
I am traveling out of town this weekend but ended up getting a quick upper body workout in with some friends. I just did a bunch of random stuff, nothing specific.
WEEKLY RECAP VIDEO
]]>
On 7/15, I competed in the USAPL Rochester Hills meet. Going into the meet I was dealing with a knee injury (and a slight elbow issue) so I wasn’t at 100%. Despite the injuries, I hit the following lifts:
Squat (3/3) = 225kg (496 lbs)
Bench Press (3/3) = 160kg (352.7 lbs)
Deadlift (1/3) = 287.5kg (633.8 lbs)
TOTAL = 672.5kg (1482.5 lbs)
I ended up receiving 1st place in the 93kg Open Class with this total.
After the meet, I took a full week off training and then the following two weeks I did some light rep work (12-rep and 10-rep weeks). My knee feels like it is improving, so hopefully I will be able to train without any issues moving forward. Today I will begin a linear periodization setup where I undulate between 8-rep, 6-rep, and 4-rep training sessions for squats and bench press. I will explain this more at the end of the week so you can see my workouts first.
Weekly Schedule
Monday = Squats + Bench Press
Tuesday = Deadlifts + Back/Biceps
Wednesday = OFF
Thursday = Squats + Bench Press
Friday = Deadlifts (Posterior Chain Focus)
Saturday = Back + Biceps (Optional)
Sunday = OFF
Monday 8-7-17: Squat + Bench Press Focus
Squats 3 X 8 @ 70%
345 X 8, 8, 8 (cue the heavy breathing)
First thing to report, no knee pain! Squats felt very smooth today. Looking back at the video (footage from entire workout is posted on my Instagram page HERE), my form was on-point (specifically watching to make sure my knees didn’t shoot in).
Bench Press 3 X 8 @ 70%
245 X 8, 8, 8
I had no problem with bench press. The weight was flying up. No elbow pain at all.
Now that things (my knee and elbow) are starting to feel good again I need to work to make sure they stay feeling this way by keeping up with my mobility work.
DB Goblet Squat (with Hip Circle) 3 X 12
120 X 12, 12, 12
Wearing the hip circle makes me focus on keeping my knees out during the entire movement. I wear the hip circle for my light warm-up sets on squats, but I don’t like wearing it during my heavier sets as I feel I can’t brace my core as well.
Flat DB Bench Press (Feet on Bench) 3 X 12
90 X 12, 12, 12
I put my feet on the bench to remove leg drive. I can’t say for sure if there is benefit to doing this vs. putting your feet down normally, but I figure it can’t hurt and may carryover to improving my pec strength on bench press.
Today’s workout went very well and I didn’t experience any knee or elbow pain.
Tuesday 8-8-17: Deadlift + Back/Biceps
Sumo Deadlift 12 Singles @ 70%
495 X 12 Singles
I am a big fan of utilizing submaximal singles for deadlift training. I was introduced to this training philosophy from Dr. Mike Zourdos/Matt Gary. There are a few key reasons behind only doing singles on deadlifts (for powerlifters), but the two that stands out to me the most are:
This is not to say that doing reps on deadlifts is bad or ineffective (that is hardly the case), but this is simply how I prefer to train the deadlift.
Stiff Leg Deadlift 3 X 12
315 X 12, 12, 12
Hip Thrusts 3 X 12
185 X 12, 12, 12
I have never done hip thrusts regularly; I would do them occasionally but have never focused on them. When I did them two weeks ago, 135 lbs was hard! Because I am so weak on this movement in comparison to my other lifts, I figure getting stronger on it should only help increase my overall strength.
Bent Over DB Row 3 X 12
75’s X 12, 12, 12
I just recently started doing this row variation and like it a lot. This is performed the same way as a bent over barbell row but with dumbbells.
Barbell Curl 3 X 12
55 X 12
65 X 12
75 X 12
While big biceps don’t really do anything for increasing strength on the Big 3, I still think you should train every muscle… plus big biceps look cool duh!
Check out clips from today's workout HERE.
Wednesday 8-9-17: Rest Day
Rest day! Rest is good for you!
Thursday 8-10-17: Squats + Bench Press
Squats 3 X 6 @ 75%
365 X 6, 6, 6
Squats continue to move well. I will slowly add weight back to the bar and re-build my strength.
Bench Press 3 X 6 @ 75%
265 X 6, 6, 6
I felt surprisingly fatigued on sets 2 and 3; my tris felt gassed. I haven’t hit bench (or squats) 2X a week in about a month, so it looks like my body is in the “what are you trying to do to me” stage.
Close Grip Bench Press 3 X 5-8
225 X 8, 7, 6
My triceps were feeling it today! No issues, triceps are just a bit fatigued right now.
Military Press 3 X 5-8
95 X 8, 8, 8
With military press I am more focused on maintaining perfect form that the weight I lift. I find that when I lift heavier I tend to lean back too much, so I am trying to maintain a more upright posture and SLOWLY increase the weight I lift throughout the upcoming training blocks.
Check out clips from today's workout HERE.
Friday 8-11-17: Deadlift + Back/Biceps
Sumo Deadlift 8 Singles @ 85%
585 X 1…
After the first single with 585 my knee felt crappy… the single itself went fine, no issues at all, but afterwards my knee did not feel great. I decided not to do any more sumo deadlifts and continued with the rest of my workouts (minus the DB Lunges I had planned on doing)
“Block” Conventional Pulls 3 X 5-8
365 X 8, 8, 8
These are conventional deadlifts done with the Big Rogue Fitness Plates that mimic pulling from blocks or from the rack. My goal with this exercise is strengthen my lower back more so than lift a max amount of weight.
Bent Over Row 3 X 5-8
185 X 8, 8, 8
Lat-Pulldown 3 X 8-12
120 X 12, 12, 12
DB Curls on Standing Preacher Curl Bench
25 X 12, 12, 12
Minus the knee issue, this workout felt good. I’m hoping this is just a minor knee irritation and will be able to resume squatting next week.
Saturday 8/11/17 & Sunday 8/12/17
Since yesterday’s workout became more of a back + biceps workouts, I took the weekend off training (plus I wanted to give my knee some down time). I did some mobility and myofascial work, which included using the Mobility Wod Voodoo Floss Bands.
WEEKLY RECAP VIDEO
Voodoo Floss Band Therapy