Built for 40-Log

[jpe1]

WK 27 D2 Lower
Pretty long session today

Squat
315x5
365x4
365x4

Trap Bar DL (I swear I get just as a good workout moving plates and bars for these squats and DLs)
425X3
425X3

Hack Squat
3x10 270

SS 4x10 60
DB RDL
5 sec tempo DB Bench

SS 2X12
Hip Fucks 230
DB Shrugs 85

3x60 sec Front Planks

25 min incline walk.

 

[jpe1]

WK 27 D3 Upper
Feeling a bit run down and sore. In past I'm a little more used to hypertrophy vs this current block so I suppose its a good change. Was limited on time today so kept everything under a min rest.

BB Rows
185x5
205x4
205x4

Extra Wide Bench
2x4 255

Pushups raised Deep Stretch
4x20

DB Arnold Press
2x8(Reduced from 3) 75

Med width Lat Pulldowns
3x8(Reduced from 4) 180

Cable Curls
3x10 70

Dips
BW 3x10

 

[jpe1]

WK 27 D4 Lower
Well after today I'm reevaluating my current block and realizing how silly it is all while doing a recomp.

DL
Today was working up to find a 10 RPE 3 rep Max
315x5
405x3
460x1 stopped here to attempt the 3
460x3 but could not do them consecutively this is just below where I was in July.
Drop down set
380x3
This was rough and I've def lost a decent amount of strength here and was feeling sluggish today.

Leg Ext
3x10 230

GHR
3x10 BW

Reverse Hyper
2x12 135

Leg Press
3x15,12,12 270

Side Planks
2x60 sec each side

I cut out a decent amount of accessories today.
Going to consider moving out of this block while I finish up my recomp. Should have time to go get DEXA to see where I'm at after a month tomorrow.

 

[Meetketchup]

How are you determining these blocks?

 

[jpe1]

How are you determining these blocks?

I use Juggernaut AI for my programming and thought it was a great idea to transition from my last completed block which was a hypertophy/peaking block into a straight strength/peaking block due to its lower volume
Current lifts progressions in this block
Squat: Linear
Bench: Undulating
Deadlift: Alternating
Upper Pulling: Linear

In theory I thought it made sense

 

[jpe1]

Updated DEXA- I understand these are not precise but good enough to gauge
From 8/3 to 9/6
Weight: 240.3 → 230.4 lbs (–9.9 lbs)
Body Fat %: 21.0 → 18.5 (–2.5%)
Total Fat Mass: 50.5 → 42.5 lbs (–8 lbs)
Lean Body Mass: 189.8 → 187.8 lbs (–2 lbs)
Skeletal Muscle Mass: 105.6 → 104.7 lbs (–0.9 lbs)
BMR: 2229 → 2210 kcal
TEE: 3432 → 3403 kcal.

Will update again next month.

 

[jpe1]

Wk 28 D1 Upper
Decided to move to a new block.
Problem I've observed so far this year so how stupid RPE can be(Or how stupid I am). I'm 90% certain I've been undershooting RPE which changes the program to add more volume and or full max effort which is fine but not while I'm cutting calories. I'm likely going to start working with a local coach soon so I can just focus on lifts at hand and nutrition.

Straight Arm Pull down bench grip
2x15 50 57.5

Larsen Bench
205x5
225x5
245x5 5RPE was suppose to go for RPE7 but again no clue as I felt I could do 12-15 at this weight

Standing Cable Press
2x15 25 30

Cable High Pull
3x12 50 65 80

Rolling Tricep Ext
2x20 40

Incline DB Curl
2x15 25


25 Mins Incline walk.

 

[jpe1]

Wk 28 D 2 Lower
Rest was under 1.5 mins unless noted

SSB Pause(2sec) Squat 45 sec rest
emphasis on form and holding brace in the hole
5x2 235 5 RPE

Single Leg DB RDL going slow to work hip mobility
2x15 15 6 RPE

Single Leg Leg press working deep ROM
2x12 180 7 RPE

Hack Squats Steep incline
2x12 180 Rpe

Reverse Squat 5 sec hold ct
3x5 60 8 Rpe

20 min incline walk

This change in block was needed. Get back to working form and stability focus while cutting a bit. This will ramp up.

 

[jpe1]

Wk 28 D3 upper

Close Grip Bench 1sec hold ct at bottom
4x8 225 6 RPE

DB Incline Bench
2x12 75 7RPE

SS
T Bar Row 1 sec hold at max eccentric
Kelso Shrugs 7 RPE
135 x 12 5
90 x 12 5

Machine preacher Curls lockout elbows
2x15 35 7RPE

Deficit Pushups
2x25

20 mins incline walk

Little mid year progress. Yeah still a fat ass but slowly grinding.

 

[jpe1]

WK 28 D4
2 mat deficit Dl's
1x5 335 5RPE
1X5 355 5.5 RPE
1X5 405 6 RPE

GHR
2x12 (still using this as a negative focus and using pvc to help me back up lol)

Elevated front foot smith machine split squat
13,10 95 7 RPE

DB B stance RDL
1x10 60
1X10 45

Adductor Machine
2x15 75

GHR Sit ups
2x15

20 min incline walk. Legs were a bit fried.

 

[jpe1]

Was able to get some fasted incline “walking” in this morning. Then took oldest walking on a hike.

 

[jpe1]

Progress update+goals
Starting cut weight on (July 7) 245
Current weight on (Sept 15) 229

Most current dexa scan (Sept 6) vs Aug
Skeletal muscle mass 104.7 (-.9 lbs)
Body fat 18.5% (-2.5%)
Body fat mass 42.5 lbs (-8 lbs)

Goals:
Compete in 1st PL meet when I turn 40(March)
Compete in the 100kg 220lb weight class
Hit 1500 total

Protocol:
Everything will remain pretty standard as I don't plan on adding in the future as of right now.

Test C moved this up to 50mgx3 from 40mg
Aromasin 12.5mg (x2 week)
GH 2IU ed

 

[jpe1]

Wk 29 D1 Upper
Feeling much better than I was 2-3 weeks ago. Could be the ego as I was getting some compliements last week from friends I hadnt seen in awhile and noticed some changes in the mirror at the gym today. Either way I'll take it.

Straight Arm Pulldown lat bar
70x15 110x15

Larsen Bench
215x5 5.5 RPE
225X5 6 RPE
275X5 7 RPE

Seated Converging Cable Press
80x15
100x18 8 RPE

Cable High Pull
110x12
125x12
145x12 8 RPE

Rolling Tricep Ext
40x20
40x15
35x12

Alternating Incline Curl
25x12
30x12
30x12

20 Min incline walk.

 

[jpe1]

Wk 29 D2 Lower

Snatch Grip 3in block DL’s
5x3 275 5 RPE (next week will work up to a 9.5 to get a baseline)

Single leg RDL slow tempo
20x15 15

Single leg leg press deep
140x12 12

Leg Ext pause at top
100x 20 20

Reverse Squat 5ct hold
3x5 70

20 mins on the stair climber

 

[jpe1]

Wk 29 D3 upper
Feeling like I’m in keto with no real hungry as I press the cals down a little more. Feeling pretty solid.

Close Grip Bench
4x8 235 7 RPE

Incline Bench
2x12 80 8 RPE

SS
T bar row 1ct hold at top 3x12 90
Kelso Shrugs 10,7,6 90

Machine Preacher Curls
20x18
20x15
20x15

Deficit Pushups
3x25

20min incline walk

https://imgur.com/a/e72l2m3

View: https://imgur.com/gallery/4th-of-4x8-close-grip-235-e72l2m3

 

[jpe1]

Wk 29 D4 Lower
Feeling pretty bloated today. Can verify by trying to pull my ring off and its not budging

High Bar 3-2-0 Tempo Squat
235x5
255x5
295x5 6RPE These felt great. Squat form is def slowly coming along.

GHR slow negatives
2x12

Front foot elevated Smith Machine
3x12 95

DB B Stance RDL
3X10 45

Abductor Machine
3x15 70

GHR sit ups
3x15

20 min incline walk.

Will need to do some more cardio later. Have a feeling my E2 is rising as I bumped up to 150mg a week from 120mg.

 

[jpe1]

Wk 30 D1
Getting a bit locked in. Decided I'm going to participate in a non formal strength event at the gym Nov 1st. Just Bench/DL comp. Should be fun to see where my maxes are at. I'm still going to cut but I don't think I'm going to make the 220 in time but I'll continue to recomp as this is just a fun event.

Straight Arm Pulldown
2x15 80

Larsen Bench
225x5
245x5
295x5 9 RPE (Pretty stoked where this ended. Was suppose to be 8.5 but def didn't have much more left)

Seated Converging cable press
2x20 80

Cable High Pull
3x12 95

Rolling Tricep Ext
3x15 40

Incline DB Curl
3x12 25

20 mins elliptical

 

[jpe1]

Wk 30 D2 Lower

SSB Squat 2ct pause
5x2 325 5 RPE rest under 1.5mins

Single leg RDL
2x12 25

Single Leg Press (focus on deep rom)
3x12 140

Leg Ext
180,190,200 x15

Planks 3-1min

20 min incline walk after. Not a ton to report today

 

[jpe1]

Wk 30 D3 upper

Well I’m one of those people that learn the hard way or need to fail to know what not to do haha. I did that today with taking my gh preworkout and I nearly crashed but got through. Won’t be doing that shit again

Close Grip Bench
4x8 240 8RPE

DB Incline
2x10 85

SS
T bar row 1 sec pause 3x10 110
Kelso shrugs 3x5 110

Machine Preacher Curls
3x15 30

Deficit pushups 3x25

Cut my incline walk short at 10 mins as I was feeling light headed

 

[jpe1]

WK 30 D4 Lower
Felt weak as shit. Normally on these single leg movements I could just go right into the other leg without rest but was having to take 1 min rest between legs today.

2 matt Deficit DL's
315x5
335x5
335x5

GHR
2x12

Front elevated split squat
3x14,14,12 95

DB B Stance RDL
3x12 45

Adductor machine 1 ct
3x15 90

GHR sit up
2x12

20 min incline walk

 

[jpe1]

Wk 31 D1 upper
Weight: 229 bit of a stall after losing 17lbs since end of July. Going to stoke the fire a bit this week and get back in the carb cycling.

No other changes aside from being more diligent possibly with my rest. I absolutely hate sitting around and typically rest than 1 min per set but I may need to embrace this as RPE’s start creeping up in the 9-10 max effort.

Straight arm pull down
2x15 110

Larsen Bench
225x5
245x5
275x5
295x4 ended at 9RPE

Seated converging cable press
2x15 110

Cable high pull
3x12 140 155 155

Rolling Tri Ext
3x15 40

Alternating incline curl
3x12 25

20 min incline walk

https://imgur.com/a/GrQB2Pn

View: https://imgur.com/gallery/larsen-bench-work-GrQB2Pn

 

[SamPedd18]

Just found your log and following along

 

[SamPedd18]

Wk 30 D3 upper

Well I’m one of those people that learn the hard way or need to fail to know what not to do haha. I did that today with taking my gh preworkout and I nearly crashed but got through. Won’t be doing that shit again

Close Grip Bench
4x8 240 8RPE

DB Incline
2x10 85

SS
T bar row 1 sec pause 3x10 110
Kelso shrugs 3x5 110

Machine Preacher Curls
3x15 30

Deficit pushups 3x25

Cut my incline walk short at 10 mins as I was feeling light headed

Did you take your GH too close to a meal or was it just the fact you took it PWO and it made you tired?

 

[jpe1]

Did you take your GH too close to a meal or was it just the fact you took it PWO and it made you tired?

100% because I took it PWO. Def was a glucose spike then crash.

 

[jpe1]

Wk 31 D2 lower
Felt pretty good today. Worked a bit on snatch grip dead form. Need to get tighter pre lift and feel upper back move diagonally back to sync with hips.

Snap Grip deadlifts
275x3
295x3
305x3
315x3
315x3 5.5 RPE

Single leg RDL
2x15 35

Single leg press deep rom
3x12 150

Leg Ext 1 ct hold
3x12 200

Reserve Squat 5 ct hold
3x5 70

 

[jpe1]

Rest day
Did 45 mins on elliptical. Was suppose to be a low day carbs got up a little higher than planned.

Sent from my iPhone using Tapatalk

 

[jpe1]

WK 31 D3 Upper
Starting to finally visually see I've re comped a little and feeling a bit stronger. Today I made an effort to take 2 mins between sets to rest a little and I will say the sets were a bit more controlled due to that, so will be something I'll need to pay attention to moving forward.

Close Grip Bench
4x8 240 8RPE

SS
T Bar row 1ct hold 3x10 110
Kelso Shrugs 3x5 110

DB incline Bench
2x12 85 8 RPE

Machine Preacher Curls
35-15,15,12

Deficit Pushups
3x25

20 Min incline walk.

 

[jpe1]

Finishing out WK 31 D4 lifts
Squat form is finally starting to look good which I'm stoked about. Will be a continued grind with it.
Was limited on time today- So subbed a few things out which are quicker lifts. Likely will go to gym tomorrow morning at hit a few more accessories on top of a long cardio session.

Tempo 3-2 pause squats
295x5
305x5
330x5 ending at 6.5 RPE

GHR
2x12 (focus on slow negative down and use a pvc pipe to get back up)

Leg Ext 1 ct at top (none machine one)
3x12 130

DB B stance RDL
3x10 50

Abductor Machine 1ct hold
3x15 110

 

[jpe1]

Wk 32 D1 Upper(bench)

Feeling pretty good for the most part. Had a little shoulder tweak here and there from sleeping/tossing and turning on it but when it’s time to lift I don’t notice any issues. Lifts are starting to progress a little and moving towards some lift goals for next year.

Arm pulldowns
115x15
125x12

Larsen Bench 2.5 min rest
245x5
275x5 this felt a little shaky for some reason
300x5 got a spotter and knocked this out. The mental of having someone there after a shaky lift prior can do wonders. Stoked to hit this. For 9 RPE

Chest Press
3x12 160

Cable High pull
3x12 155

Rolling DB Tri ext
3x15 40

Alternating Incline Db curl
3x10 30

15 min stairclimber(didn’t get enough steps in today)

 

[jpe1]

Wk 32 D2 Lower (Squat)
Felt pretty sore today with a bit of shoulder discomfort. Awesome day for some front squats.

Front Squats 2ct pause (1 min rest)
235x2
245x2
255x2
255x2
255x2

Single Leg RDL
2x12 40

Single leg press
3x10 150

Leg Ext 1 ct

115-125-135x12

Glute Kickback
2x12 70

25 min incline walk