Gearing up for GainzZz
- Thread starter Tmiken
- Start date
anabolic_geek
VETERANS
Signing on! Get it brother!
Tmiken
Well-known member
Spoto Press
4x6@165
DB Rows
15@75
14@75
15@65
DB Front Raise
3x15@30
Skullcrusher
3x15@60
Hammer Curls
[email protected]
[email protected]
4x6@165
DB Rows
15@75
14@75
15@65
DB Front Raise
3x15@30
Skullcrusher
3x15@60
Hammer Curls
[email protected]
[email protected]
Tmiken
Well-known member
Comp Squat
4x5@135
Rack Pulls
4x5@135
Russian Twists
4x15@30
I was able to get down to depth today during my squats, so I just did some nice, easy tempo squats with a pause at the bottom and really got a good stretch in. Deads felt better too. Tomorrow I will do the same lifts and try to go a little heavier on the squats and a little heavier and lower on the deads.
4x5@135
Rack Pulls
4x5@135
Russian Twists
4x15@30
I was able to get down to depth today during my squats, so I just did some nice, easy tempo squats with a pause at the bottom and really got a good stretch in. Deads felt better too. Tomorrow I will do the same lifts and try to go a little heavier on the squats and a little heavier and lower on the deads.
Tmiken
Well-known member
Skipped today’s session. As I began warming up for squats, I could tell I was more tight than yesterday and I was having a hard time getting to depth. Also, just using the empty bar was causing quite a bit more discomfort than yesterday. Every lift scheduled for today was some sort of hip hinge movement so I decided not to push it and give my back a break until Monday. Friday’s session is all upper body so I will be able to hit that hard.
Tmiken
Well-known member
Squat
5@135
Hatfield Squat
4x15@95
Incline Bench
2x6@150
Weighted Decline Situps
4x15@35
My back felt a lot better this morning. I still just did some light work to go through the motions. This week is an RPE 10 test week for all my main lifts. Obviously that won’t be happening with my squat or deadlift but will be fine with my bench. Next week is a deload week then we start a new microcycle. I am just going to keep it easy on my back these next 2 weeks and then start to slowly ramp up intensity on the next cycle.
5@135
Hatfield Squat
4x15@95
Incline Bench
2x6@150
Weighted Decline Situps
4x15@35
My back felt a lot better this morning. I still just did some light work to go through the motions. This week is an RPE 10 test week for all my main lifts. Obviously that won’t be happening with my squat or deadlift but will be fine with my bench. Next week is a deload week then we start a new microcycle. I am just going to keep it easy on my back these next 2 weeks and then start to slowly ramp up intensity on the next cycle.
anabolic_geek
VETERANS
This juggernaut program looks pretty fucking dope. I’m running the RP physique templates right now and they are similarly structured.
Tmiken
Well-known member
Spoto Press
3x6@175
Bentover Rows
3x15@135
DB Front Raise
3x10@ 32.5
Skullcrusher
3x12@65
Hammer Curls
[email protected]
It feels like I’m developing a little tennis elbow on my right side.
3x6@175
Bentover Rows
3x15@135
DB Front Raise
3x10@ 32.5
Skullcrusher
3x12@65
Hammer Curls
[email protected]
It feels like I’m developing a little tennis elbow on my right side.
Tmiken
Well-known member
Comp Squat
5@275
5@265
5@255
Comp Bench
4@205
4@200
4@195
Press
8@105
8@100
8@95
WG Pulldown
3x15@125
Rolling Tricep Extensions
3x15@25
Last week was interesting. I got my second covid jab last Sunday and it laid me out for 3 days. Fortunately, it was a deload week and I decided to just take the week off and rest. My back was still a little tender from the injury and I looked forward to just sleeping. It was a good decision. As I started feeling better from the shot, I also noticed my back felt better. By this last weekend, my back felt 100%. I was able to get some good weight on it today and it felt good with no tightness or pain. I’m going to deload my squat and dead about 10% to give me a couple extra weeks to catch up.
5@275
5@265
5@255
Comp Bench
4@205
4@200
4@195
Press
8@105
8@100
8@95
WG Pulldown
3x15@125
Rolling Tricep Extensions
3x15@25
Last week was interesting. I got my second covid jab last Sunday and it laid me out for 3 days. Fortunately, it was a deload week and I decided to just take the week off and rest. My back was still a little tender from the injury and I looked forward to just sleeping. It was a good decision. As I started feeling better from the shot, I also noticed my back felt better. By this last weekend, my back felt 100%. I was able to get some good weight on it today and it felt good with no tightness or pain. I’m going to deload my squat and dead about 10% to give me a couple extra weeks to catch up.
