10/10/2021 BW:180.8 – Treadmill x 45min @ 3.0mph/ 7.5-10.0% Grade Situps x 25,10,10,8,7,5,5,5 [30s rest] Pushups x 30,20,10,8,7,8,7 [30s rest] Chinups x 10,5,5,5,5,3,4,3 [30s rest]
10/11/2021 BW: 180.8 – Comp Deadlift: 287.5×5 325×1 355×1 385×1 287.5×5 x 4 sets – Comp Bench: 220×3 240×1 260×1 275×1 220×3 x 7 sets – Back Raise x BW x 25,20,15,15,15,15,20 [30s rest] DB Row: 65 x 10 x 4 sets [30s rest] BB Bicep: 45 x 8 x 5 sets [30s rest]
10/12/2021 BW:180.8 – High Bar Squat: 262.5×5 x 5 sets 300×1 330×1 340×1 350×1 – Comp Press: 140×3 x 8 sets 155×1 165×1 175×1 – RFESS: 15’s x 8 x 5 sets [30s rest] Seated DB Press: 15’s x 15,15,10,10,10 [30s rest] Banded Tricep Pushdown: Average x 20,20,20,10,10 [30s rest]
10/13/2021 BW: 182.0 – Treadmill x 15min @ 3.0mph / 10.0% Grade Assault Bike x 15min HIIT Ab Wheel x 35,25,15,10,10 [30s rest] Pullup x BW x 10,5,5,4,3,3 [30s rest] Side Plank x 45s x 3 sets; x 30s x 2 sets [15s rest] Situp x 20,10,10,10,10 [45s rest] DB RDL: 65’s x 8 x 5 sets [30s rest]
10/14/2021 BW: 181.8 – Treadmill x 15min @ 3.0mph/10% Grade – Pause Deadlift: 262.5×5 x 5 sets 330×1 340×1 350×1 – Close Grip Bench: 220×3 x 8 sets 245×1 260×1 275×1 – Back Raise x 25lb x 10 x 5 sets
10/15/2021 BW:181.8 – Neutral Chinup x 5 x 10 sets Dips x 10 x 5 sets Knee Raise x 15,10,8,7,5,5 Situp x 10 x 5 sets Assault bike x 15min
Sunday 09/26/2021 BW:181.0 – Inverted Row: BW x 10 x 10 sets Blast Strap Plank: 45s x 2; 30s x 8 Feet Up Side Plank: 45s, 40s, 35s, 30s, 30s Assault Bike LISS x 30min – 9.6 Miles
Monday 09/27/2021 BW: 181.2 – Deadlift: 315×1 350×1 375×1 280×5 x 5 sets – Bench: 245×1 265×1 212.5×3 x 8 sets – Pushups x 10 x 10 sets Plate Hammer Curl: 45x10x5; 25x10x5
Tuesday 09/28/2021 BW:182.0 – High Bar Squat: 280x5x5 325×1 350×1 375×1 – Press: 137.5x3x8 160×1 172.5×1 – Back Raise: 25lb x 12r x 6 sets – 3-Way Shoulder Raise: 15’s x 5 x 5 sets
Wednesday 09/29/2021 BW: N/A – Incline Treadmill x 45min DB Row 50 x 10 x 5 Ab Wheel x 10 x 5 Side Plank x 30s x 5 Hollow Body Hold x 30s x 5 DB Bicep 20’s x 10 x 5
Thursday 09/30/2021 BW: N/A – Pause (@ Knee) Deadlift: 255x5x5 285×1 315×1 340×1 – CG Bench: 212.5x3x8 225×1 245×1 260×1 – RFESS: BW x 10 x 5 3-Way Shoulder 10’s x 10 x 5
Friday 10/01/2021 BW:183.0 – 2ct Pause Squat: 275x4x6 315×1 350×1 – Low Incline Bench: 192.5x3x8 225×1 240×1 – Dips x 10 x 5 sets Biceps 45 x 10 x 5 sets
Sunday 09/19/2021 BW: 181.2 – Assault Bike x 30min – 10.1 Miles [5min LISS; 20/100 x 10; 5min LISS] Supinated Inverted Row x 10,10,10,8,8,8,8,8,5,5 [EMOM] Blast Strap Plank x 30s x 6 sets [30s] Copenhagen Plank x 15s x 4; Side Plank w/ Abduction x 30s x 4 sets Calf Raise x 25 x 4 sets Banded Tricep Pushdown x 25 x 4 sets
Tuesday 09/21/2021 BW:178.8 – High Bar Squat: 330×1 350×1 370×1 277.5×5 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – Back Raise: 25lb x 10 x 6 sets 3 Way Shoulder Raise: 10’s x 12 x 3 sets
Wednesday 09/22/2021 BW:180.8 – Pullups: BW x 5 x 10 sets Band Assisted (Avg) x 10 x 5 sets – Ab Wheel: Knees x 10 x 10 sets [30s rest] – Side Bend Hold x 30s x 5 sets – DB Bicep: 25’s x 20,18,15,12,10 – Assault Bike x 30min – 10.0 Miles [5min LISS; 20s/100s HIIT x 10; 5min LISS]
Thursday 09/23/2021 BW:181.2 – Pause (Below Knee) Deadlift: 285×1 315×1 335×1 250×5 x 5 sets – Close Grip Bench: 230×1 245×1 260×1 207.5×3 x 8 sets – Rear Foot Elevated Split Squat: BWx10 x 10 sets – 3-Way Shoulder Raise: 5’s x 10 x 5 sets
Friday 09/24/2021 BW:181.0 – Assault Bike x 30min – 10.1 Miles [60s/60s x 15] Knee Raise x 10 x 10 sets BB Row: 100lb x 10 x 6 sets / BB Shrug: 100lb x 10 x 4 sets 45 Degree Side Bend Hold x 30s x 10 sets – JUDO x 60min
Saturday 09/25/2021 BW:181.2 – 2ct Pause Squat: 320×1 340×1 360×1 270×5 x 5 sets – Low Incline Bench: 215×1 235×1 190×3 x 8 sets – Dips: BWx10 x 10 sets DB Bicep: 15’s x 10 x 10 sets
Sunday 09/12/2021 BW:180.6 – Blast Strap Inverted Row x 10 x 10 [30s rest] Blast Strap Plank x 30s x 5 sets [30s rest] Copenhagen Plank x 15s x 5 sets [30s rest] Assault Bike x 50min LISS – 16.1 Miles
Monday 09/13/2021 BW: 181.8 – Deadlift: 365×1 275×4 x 5 sets – Bench Press: 255×1 275×1 205×3 x 8 sets – Pushups x 10 x 10 [30s rest] BB Bicep: 45 x 10 x 7 sets
Tuesday 09/14/2021 BW: 180.8 – High Bar Squat: 350×1 365×1 275×4 x 5 sets – Press: 155×1 170×1 135×3 x 8 sets – 45 Degree Back Raise: 25lb x 10 x 5 sets – 3-Way Shoulder Raise: 15’s x 8 x 4 sets
Wednesday 09/15/2021 BW:182.0 – Assault Bike x 30min – 9.9 Miles [5min LISS; 30s/90s x 10 reps; 5min LISS] Ab Wheel x 10 x 10 sets [30s] Pullups: BW x5x5; x4x5; Green Assisted x 10,10,8,7,5 45 Degree Side Bend x 10 x 5 sets DB Bicep 10’s x 10 x 10 sets [30s] Incline Treadmill x 22.5min @ 4.0mph/5% Grade
Thursday 09/16/2021 BW:181.2 – Pause (Below Knee) Deadlift: 330×1 250×4 x 5 sets – Close Grip Bench: 255×1 205×3 x 8 sets – RFESS x 10r x 5 sets 3-Way Shoulder Raise: 10’s x 12 x 5 sets
Friday 09/17/2021 BW: 182.2 – Knee Raise x10x5; x5x5 [60s rest] Single Arm DB Row: 65x10x5; x5x5 [60s rest] DB Side Bend: 55×15 x 3 sets Assault Bike x 30min LISS – 10.1 Miles
Sunday 09/05/21 BW:180.0 – Assault Bike x 50min – 16.8 Miles [LISS x 15min; 20/100 x 10; LISS x 15min] Hanging Knee Raise x 25,10,10,8,7 Single Arm DB Row: 50×25,10,10,10,10 45 Degree Side Bend: BW x 20,10,10,10,10
Monday 09/06/21 BW:179.0 – Deadlift: 380×1 405×1 350×4 x 6 sets – Bench: 255×1 275×1 235×4 x 6 sets – Low Incline Bench: 215×1 160×6 x 6 sets – Pushups x 35,10,10,10,10
Tuesday 09/07/21 BW: 179.2 – High Bar Squat: 330×1 355×1 305×4 x 6 sets – Press: 155×1 134×4 x 6 sets – Tricep Pushdowns: 50 x 10 x 3 sets
Wednesday 09/08/21 BW: 180.2 – Assault Bike x 50min – 15.3 Miles [5min Warmup; 45/75 x 5; 20/100 x 5; 10/110 x 5; LISS x15min] – Ab Wheel x 10 x 10 sets [30s rest] Pullup: BW x 3 x 10 sets [EMOM] Band Assisted (Green) Pullups x 12,12,12,8,8,8 Copenhagen Plank x 15s x 5 sets BB Bicep x 33 x 25r x 3 sets
Thursday 09/09/21 BW:182.8 – Pause Deadlift @ Just Below Knee: 325×1 245×4 x 5 sets – Close Grip Bench: 250×1 200×3 x 7 sets – RFESS x 10 x 4 sets – 3-Way Shoulder Raise: 5’s x 10r x 4 sets
Friday 09/10/21 BW:182.4 – Assault Bike x 50min – 15.4 Miles – Easy LISS x 50min Knee Raise x 15,15,10,10,5,5 Single Arm DB Row: 65 x 15,10,10,10,10 DB Side Bend: 10 reps @ 15, 35, 55, 75, 75
Saturday 09/11/21 BW:180.2 – 2ct High Bar Pause Squat: 325×1 350×1 262.5×4 x 5 sets – Low Incline Bench: 225×1 180×3 x 8 sets – BB Strict Bicep Curl: 33×5 53×5 73×5 93×5 100.5×4.5
Sunday, August 8th, 2021 BW: 183.0 – Comp Deadlift: 365×1 385×1 300×5,5,5,5,12 – Comp Bench: 250×1 265×1 205×5,5,5,5,8 – Low Incline Bench: 185×1 205×1 135×7,7,7,7,16 – DB Bicep Curl: 15’s x 12 reps x 5 sets – Pushups: BW x 12 reps x 5 sets
Monday, August 9th, 2021 BW:182.6 – High Bar Squat: 345×1 365×1 285×5,5,5,5,10 – Comp Press: 135×1 155×1 125×5,5,5,5,6 – Sumo Deadlift: 350×1 365×1 285×5,5,5,5,13 – Banded Tricep Pushdowns x 25 reps x 4 sets
Tuesday, August 10th, 2021 BW: 182.0 – Assault Bike x 33’20” [10.7 Miles] – Band Assisted Pullup x 15,10,10,8,7 Single Arm DB Row: 55 x 10,10,10,8,7 Ab Wheel x 10 x 5 sets Single Leg Calf Raise x 10 x 5 sets Side Plank x 30s x 5 sets Neck Extensions: 20lb x 25,15,10
Wednesday, August 11th, 2021 BW: 181.6 – Incline Treadmill x 60min @ 3.5-3.7mph
Thursday, August 12th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 245×7,7,7,7,14 – 1ct Close Grip Bench Press: 245×1 260×1 175×7,7,7,7,15 – 2.25″ Deficit RDL: 135×12,10,8,6,4 – 3-0-0 Tempo Dip: BW x 13,12,10,8,7
Friday, August 13th, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 315×1 340×1 225×7,7,7,7,15 – 1ct Slingshot Bench: 275×1 300×1 200×7,7,7,7,14 – 1ct Feet Up Bench: 135×15,12,10,10,8 – Barbell Bicep: 35 x 20,20,15,15,10,10,10
Saturday, August 14th, 2021 BW: 180.2 – Incline Treadmill x 26.25min @ 3.5-3.7mph Assault Bike x 33.75min – 20s / 100s x 15 – 10.9 Miles – Neutral Grip Chinup x 10,8,6,4,2 DB Chest Supported Row: 45’s x 10r x 5 sets Dip Stand Knee Raise x 20,15,15,10,10 Copenhagen Plank x 15s x 2 sets; x 10s x 3 sets Calf Raise x 20 x 5 sets Neck Extensions: 20lb x 25,15,10
Sunday, August 15th, 2021 BW: 180.2 – Incline Treadmill x 52.5 minutes @ 3.7mph
Monday, August 16th, 2021 BW: 180.0 – Comp Deadlift: 365×1 395×1 330×4,4,4,10 – Comp Bench: 255×1 265×1 220×4,4,4,4,8 – Low Incline Bench: 185×1 207.5×1 150×6,6,6,6,12 – DB Bicep Curl: 15’s x 15 x 5 sets – Pushups x 15 x 5 sets
Tuesday, August 17th, 2021 BW: 180.0 – High Bar Squat: 350×1 375×1 305×4,4,4,4,8 – Comp Press: 135×1 150×1 125×4,4,4,4,8 – Sumo Deadlift: 350×1 375×1 315×4,4,4,4,10
Wednesday, August 18th, 2021 BW: 179.0 – Assault Bike x 45min [14.1 Miles] – Band Assisted Pullup x 15,12,10,10,8,5,5,5,5 Banded Single Arm Row x 10 x 5 sets Blast Strap Ab Rollout x 10 x 5 sets; x Plank x 30s x 1 Blast Strap Inverted Tricep Extension x 6 reps x 5 sets Single Leg Calf x 10 x 5 sets 45 Degree Side Bend x 10 reps x 5 sets
Thursday, August 19th, 2021 BW: 180.6 – 2.25″ Deficit Deadlift: 350×1 365×1 265×6,6,6,6,13 – Close Grip Bench Press: 225×1 260×1 190×6,7,6,6,11 – 2.25″ 3-0-0 Deficit RDL: 155 x 8 x 5 sets – 3-0-0 Tempo Dips: BW x 15,10,10,10,10
Friday, August 20th, 2021 BW: 180.8 – Incline Treadmill x 45min @ 3.5mph – Neutral Grip Chinup x 5 reps x 8 sets [EMOM] DB Chest Supported Row: 50’s x 8 reps x 5 sets [EMOM] Dip Stand Knee Raise x 10 reps x 5 sets Copenhagen Plank x 15s x 3 sets; Side Plank x 30s x 2 sets Calf Raise x 25,15,10
Saturday, August 21st, 2021 BW: 181.0 – 2ct High Bar Pause Squat: 325×1 350×1 255×6,6,6,6,12 – 1ct Slingshot Bench Press: 275×1 315×1 225×6,6,6,6,12 – 1ct Feet Up Bench Press: 155 x 15,10,9,8,8 – DB Seated Bicep Curl: 20’s x 12 x 5 sets
Today, Friday 07/03/2020, I finished up a twelve week strength block for the Low Bar Squat, the Paused Bench Press, and the Conventional Deadlift (my “competition lifts”). The program was a variant of one of Barbell Medicine’s 12 Week Strength Programs that I made a few slight modifications to. I changed up the exercise selection on a few exercises, added a little bit more accessory work on “off days”, and did a little more conditioning than prescribed during the development blocks (Weeks 1-8).
This is the best twelve weeks of training I think I’ve ever had. I ended up with a 475lb Squat, a 310lb bench, and a 475lb deadlift, for a total of 1260lb at a body weight of 175lb. The last time I actually dedicated time to peak for S/B/D, which was prior to my meet in August 2018, I totaled 1218lb at a body weight of 198lb. I’m super grateful for a great block of training and that I get to dedicate time to pursuing this hobby of mine.
I think that the biggest factor in how successful this block ended up being was how conservative I made myself be on my week to week jumps in weight. I set a hard rule of only increasing my e1RM by 5lb every two weeks. My original “goals” that I set for the beginning of the block were 455(S), 305(B), and 465(D). With those goals, I started at the end of the block and worked my way backwards to the beginning of the block with target weights for every week, adding 5lb every two weeks. This was a HUGE help in keeping me conservative with my weight increases, as I tend to be on the aggressive side when it comes to using RPE. I knew going in that I would need some form of a “governor” to keep my ego in check and to not make big jumps or to move up in weight too frequently. It paid off.
The second biggest factor in how successful this block ended up being was dialing in my technique just a little bit more for each lift. Specifically, improving my set up and bar position in the squat, my grip width and set up for the bench press, and how far I set up away from the bar in the deadlift. These minor improvements resulted in major benefits and allowed me to squeeze out 70lb in improvements on each lift despite weighing the exact same bodyweight. As your development continues to advance, the little things matter more and more.
I should note that even though the overall result of the block was a wild success, not every week was a great week. Throughout the course of the training block I struggled with weeks of poor performance, poor sleep habits due to starting a new position at my main job, and minor flare ups of common sites for pain (right side glute/hip, right side trap/neck, and right shoulder). Despite all of this, the end result was still great. This only highlights the importance of “trusting the process” and “not sweating the small stuff”.
Show up, put the work in, and in the end you will likely be better than when you started. Good rules for lifting, and probably life, too.
Happy Friday and Happy Independence Day for those Americans among you!
