Wednesday Night
Squat Practice:
Bar
135x5
185x5
225x1
275x1
275x1
275x1
Beltless Squat
135x10
Volume Bench Press
Bar
135x10
155x5
225x4
225x4
225x4
225x6
Got a flu bug I guess. Have been feeling
cruddy for a couple days. Just did my two
primary movements tonight. I've also had
some right knee pain since Sunday. Just
a certain angle hurts. Warm-ups went well
until I did free squats and wham, pain again.
I was careful to force my knees out and the
weighted squats were ok if somewhat scary.
All in all this was so much better than taking
a day off.
8/31/16
8/29/16
8/28/2016
Sunday Night
Deadlift Practice
Bar
135x5
185x3
205x1
225x1
255x1
275x1 1st Lift Good
305x1 2nd Lift Good
325x1 3rd Lift Good
Front Squats
Bar
140x3 6 Sets
140x5 Last (7th) Set
Tricep Push-downs w/Tricep Bar
150x25
130+Dbl Mini Band x8
120+Dbl Mini Band x8
110+Dbl Mini Band x8
100+Dbl Mini Band x8
Rolling Extensions
30x22
30x22
Deadlift Practice
Bar
135x5
185x3
205x1
225x1
255x1
275x1 1st Lift Good
305x1 2nd Lift Good
325x1 3rd Lift Good
Front Squats
Bar
140x3 6 Sets
140x5 Last (7th) Set
Tricep Push-downs w/Tricep Bar
150x25
130+Dbl Mini Band x8
120+Dbl Mini Band x8
110+Dbl Mini Band x8
100+Dbl Mini Band x8
Rolling Extensions
30x22
30x22
8/25/16
8/25/2016
Thursday
Volume Deadlifts
Bar
135x5
185x3
205x1
255x3
255x3
255x3
255x3
255x3
Wide-Grip Bench Press
Bar
95x10
135x10
155x5
205x10
Cable Curls
90x20
100x10
110x8
120x8
120x8
CG Rows
150x30
Volume Deadlifts
Bar
135x5
185x3
205x1
255x3
255x3
255x3
255x3
255x3
Wide-Grip Bench Press
Bar
95x10
135x10
155x5
205x10
Cable Curls
90x20
100x10
110x8
120x8
120x8
CG Rows
150x30
8/24/2016
Wednesday Night
Squat Practice
Bar
135x5
185x3
225x1
265x1
290x1
Beltless Squats
185x10
Volume Bench Press
Bar
135x10
155x5
225x1
235x3 @8RPE
235x3
235x3
235x3
235x3 @8.5RPE
235x3 @8.5RPE
235x3 @9RPE
Pull-ups
6 Singles
Squat Practice
Bar
135x5
185x3
225x1
265x1
290x1
Beltless Squats
185x10
Volume Bench Press
Bar
135x10
155x5
225x1
235x3 @8RPE
235x3
235x3
235x3
235x3 @8.5RPE
235x3 @8.5RPE
235x3 @9RPE
Pull-ups
6 Singles
8/22/16
8/21/2016
Sunday Night
Deadlift Practice
135x5
185x3
205x1
265x1 1st Lift Good
285x1 2nd Lift Good
310x1 3rd Lift Good
Front Squats
Bar
140x3 6 Sets
Rope Push-downs
120x20
130x10
130x8
130x8
130x8
Rolling Extension
30x20
30x20
Deadlift Practice
135x5
185x3
205x1
265x1 1st Lift Good
285x1 2nd Lift Good
310x1 3rd Lift Good
Front Squats
Bar
140x3 6 Sets
Rope Push-downs
120x20
130x10
130x8
130x8
130x8
Rolling Extension
30x20
30x20
8/20/16
8/20/2016
Saturday
Bench Practice
Bar
135x10
155x5
185x1
225x1
245 1st Lift Good
260 2nd Lift Good
265 3rd Lift Good
Close-Grip Bench
215x7
The 1st 6 reps were paused but I knew
I wasn't going to get the prescribed 8. I
bounced number 7 up and called it quits.
4x5 Volume Squats
Bar
135x5
185x3
225x5
225x5
225x5
225x5
Inverted Bwt Rows
x8
x8
x10
Low energy day. Got 265 and could
have made a 5lbs bump at 10RPE.
Squats were a small bump in volume.
Bench Practice
Bar
135x10
155x5
185x1
225x1
245 1st Lift Good
260 2nd Lift Good
265 3rd Lift Good
Close-Grip Bench
215x7
The 1st 6 reps were paused but I knew
I wasn't going to get the prescribed 8. I
bounced number 7 up and called it quits.
4x5 Volume Squats
Bar
135x5
185x3
225x5
225x5
225x5
225x5
Inverted Bwt Rows
x8
x8
x10
Low energy day. Got 265 and could
have made a 5lbs bump at 10RPE.
Squats were a small bump in volume.
8/19/16
8/19/2016
Current Program
Weekly Undulating Periodization
Sunday-Wednesday-Friday
D1 Hypertrophy
Safety Bar Squats: 12’s, 10’s, 8’s
Dips: 5x10
SLDL: 10’s, 8’s, 6’s
Curls: 30-40 reps
----------------------------------------------------------------------------------------------------------------
D2
Deadlift Singles: 4 @ 90%
Volume TnG Bench Press: Start at RPE 8 and repeat sets to RPE 9
Ring Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D3
Squat Singles: 4 @ 90%
Volume Deadlifts: Start at RPE 8 and repeat sets to RPE 9
Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D4
Bench Press Singles: 4 @90%
Close-grip Paused Bench Press: 5x5 @ 77% e1RM.
Volume Squats: Start at RPE 8 and repeat sets to RPE 9.
Inverted Bodyweight Rows
-----------------------------------------------------------------------------------------------------------------
Mini Cycle: 4 Training days over 8 calendar days
Meso Cycle: 4 Mini Cycles over 5 weeks.
Cycle One: x5 Initial Set
Cycle Two: x4 Initial Set
Cycle Three: x3 Initial Set
Singles Progression: Use 90% of e1RM
Week 5: De-Load
Weekly Undulating Periodization
Sunday-Wednesday-Friday
D1 Hypertrophy
Safety Bar Squats: 12’s, 10’s, 8’s
Dips: 5x10
SLDL: 10’s, 8’s, 6’s
Curls: 30-40 reps
----------------------------------------------------------------------------------------------------------------
D2
Deadlift Singles: 4 @ 90%
Volume TnG Bench Press: Start at RPE 8 and repeat sets to RPE 9
Ring Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D3
Squat Singles: 4 @ 90%
Volume Deadlifts: Start at RPE 8 and repeat sets to RPE 9
Pull-ups
Ab Roller: 2x10
------------------------------------------------------------------------------------------------------------------
D4
Bench Press Singles: 4 @90%
Close-grip Paused Bench Press: 5x5 @ 77% e1RM.
Volume Squats: Start at RPE 8 and repeat sets to RPE 9.
Inverted Bodyweight Rows
-----------------------------------------------------------------------------------------------------------------
Mini Cycle: 4 Training days over 8 calendar days
Meso Cycle: 4 Mini Cycles over 5 weeks.
Cycle One: x5 Initial Set
Cycle Two: x4 Initial Set
Cycle Three: x3 Initial Set
Singles Progression: Use 90% of e1RM
Week 5: De-Load
8/18/16
8/18/2016
Thursday Night
4x5 Volume Deadlifts
135x8
185x2
225x5
225x5
225x5
225x5
Wide-Grip Bench Press
145x25
145x20
Close-Grip Pull-Downs
150x20
150+Dbl Mini x15
150+Dbl Mini x15
4x5 Volume Deadlifts
135x8
185x2
225x5
225x5
225x5
225x5
Wide-Grip Bench Press
145x25
145x20
Close-Grip Pull-Downs
150x20
150+Dbl Mini x15
150+Dbl Mini x15
8/17/2016
Wednesday Night
Squat Practice
Bar
135x5
185x3
225x1
265x1 1st Attempt
285x1 2nd Attempt
300x1 3rd Attempt
4x5+ Volume Bench Press
Bar
135x10
155x5
185x1
220x5
220x5
220x5
220x7
Pull-Ups
1x3
2 Singles
Add Mini Band
4 Singles
Speed on top three squat sets was
pretty good. Bench went ok.
Bwt: 239
Squat Practice
Bar
135x5
185x3
225x1
265x1 1st Attempt
285x1 2nd Attempt
300x1 3rd Attempt
4x5+ Volume Bench Press
Bar
135x10
155x5
185x1
220x5
220x5
220x5
220x7
Pull-Ups
1x3
2 Singles
Add Mini Band
4 Singles
Speed on top three squat sets was
pretty good. Bench went ok.
Bwt: 239
8/15/16
8/15/2016
Sunday Night
Deadlift Practice
135x5
185x3
205x1
255x1 (Used Hook Grip to here)
285x1
275x1
Front Squat
Bar
135x3 5 Sets
Tricep V-Bar Push-downs
1x20
1x10
1x8
1x8
1x8
Rolling Extentions
25x20 2 Sets
Not a great day. But moving
forward...
Deadlift Practice
135x5
185x3
205x1
255x1 (Used Hook Grip to here)
285x1
275x1
Front Squat
Bar
135x3 5 Sets
Tricep V-Bar Push-downs
1x20
1x10
1x8
1x8
1x8
Rolling Extentions
25x20 2 Sets
Not a great day. But moving
forward...
8/12/16
8/4/16
8/04/2016
Thursday
De-Load Week
Front Squats
Bar
95x5
135x5
165x4
Volume Deadlifts
135x5
185x3
205x3
225x5
Rope Push-downs
100x8
110x8
120x8
130x8
120x8
De-Load Week
Front Squats
Bar
95x5
135x5
165x4
Volume Deadlifts
135x5
185x3
205x3
225x5
Rope Push-downs
100x8
110x8
120x8
130x8
120x8
8/3/16
08/03/2016
Wednesday Night
De-Load Week
Squat Practice
Bar
135x5
185x2
225x1
265x1
275x1
2x5 Bench Press
Bar
135x10
155x5
185x1
205x5
205x5
Pull-ups
x3
2 Singles
De-Load Week
Squat Practice
Bar
135x5
185x2
225x1
265x1
275x1
2x5 Bench Press
Bar
135x10
155x5
185x1
205x5
205x5
Pull-ups
x3
2 Singles
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