Cycle 1 – Wave 1: Deadlift Day

Deadlift: 230×5 225×5 295×10

RDL: 155×7 155×7 155×7 155×7

Chins: BWx8 BWx8 BWx8

Recovery/Intensity

Front Squat:
145×3
145×3
145×3

Bench Press:
140×5
140×5
140×5

Dips:
BW+25×8
BW+30×7

Push Press:
125×3

Squat:
230×3

Deadlift:
345×3

Chins:
BWx7
BWx6
BWx5
BWx5
BWx5
BWx5

Volume Day

Push Press: 115×3; 115×3; 115×3; 115×3; 115×3; 115×3

Squat: 200×5; 200×5; 200×5; 200×5

Pendlay Row: 160×5; 160×5; 160×5; 160×5

Chins: BW+20×7; BW+15×6; BW+10×6

Notes: Went up 10 lbs instead of 5 for push presses. not a bad idea at all. 2 minute rest between first 2 squat sets, then 5 minutes between the last two. Rows are a weird lift because i feel like they’re hitting a real specific part of the back, but then my entire back is fried the next day. Chins went pretty well. I really like pushing to get that extra rep, then going grinding through the rep to get above the bar.

Intensity Day

Bench Press: 165×3

Dips: BW+40lbs x 7; BW+25lbs x 9

Squat: 225×3

Deadlift: 340×3

Recovery Day

Front Squat: 140×3; 140×3; 140×3

Push Press: 100×3; 100×3; 100×3; 100×3; 100×3

Chins: BW+17.5 x 7; BW+12.5 x 8; BW+25 x 3 // BW+10 x 3; BWx7

Notes: Pretty good session. Felt like i had a PR in me today for push press. Tempted to go for it, but didnt. For friday, i know ill be doing 2 plates on squat. Either 340 or 345 for deads, and either 162.5 or 165 for bench. all depends on how the warmups go. Bought a bunch of tupperware containers for meals when im on campus starting tuesday. 30 minute commute = not enough time to go home and eat.

Intensity and Volume Day

Squat: 220×3

Push Press: 120×3; 135×1

Deadlift: 335×3

 

Bench Press: 150×5; 150×5; 150×5; 150×5

Squat: 195×5; 195×5; 195×5; 195×5

Dips: BW+35 x 7; BW+25 x 6

Pendlay Row: 155×5; 155×5; 155×5; 155×5

Little Bit of Fexibility Work

30 minutes of fasted cardio.
Been doing some hamstring work from MobilityWOD.com. So far it feels like its helping with flexibility while squatting, so why not?

Brandon Asks:
Which setup are you following lately? Missed that. Its like a wave type setup?

I basically sat and wrote down what i wanted to do with training. I wanted a to get stronger, but i also wanted to do some higher rep work for aesthetic purposes. Im not quite ready to do a bodypart split geared towards hypertrophy, so i chose a modified texas method. This is what it looks like:

Week 1:

Monday: 4×5 Squat | 4×5 Bench | 4×5 Rows | 3 sets of BW dips
Wednesday: 3×3 Front Squat |  5×3 OHP | Weighted Chins 2×6-8
Friday: 1×3 Squat | 1×3 Bench | 1×3 Deadlift | Weighted Dips 2×6-8

Week 2:

Monday: 4×5 Squat | 6×3 OHP | 4×5 Rows | Weighted Chins 2×6-8
Wednesday: 3×3 Front Squat |  3×5 Bench | Weighted Dips 2×6-8
Friday: 1×3 Squat | 1×3 OHP | 1×3 Deadlift | Weighted Chins 2×6-8

The wednesday workouts for upper body are always lighter than the monday workouts as their main reason is to keep in groove with the lift. So the only thing that remains the same, is squatting 3x a week and the heavy deads on friday, i like it that way because anything less than squatting 2x a week, and even when doing bodyweight squats, the movement feels like im learning something completely new. As long as the Friday workout weights are going up, the program is working.

Recovery Day

Front Squat: 135×3; 135×3; 135×3

Bench Press: 135×5; 135×5; 135×5

Dips: BW+27.5×8; BW+35×7

Took longer to drive to the gym than to complete this session. Wrist flexibility needs to improve more but I can see steady progress on front squats for quite some time. Bench was like DE work. Pretty fired up to hit a new triple PR next week. Dips were great. Added weight to the first set and maintained a set of 8, and added 2 reps to the 35lb set. Really like how things are going with em.

Volume Day

Push Press: 105×3 105×3 105×3 105×3 105×3 105×3

Weighted Chins: BW+25lbs x 5 BW+25lbs x 3

Squat: 190×5 190×5 190×5 190×5

Pendlay Row: 150×5 150×5 150×5 150×5

Notes: First 5 sets of push press coulda been considered dynamic effort work, thats how quickly those sets went by. Thinking of going with 120 for fridays triple. will have to see what warmups feel like. Overestimated the chins a bit. Prolly gonna go with 10 or 15lbs to get a higher rep range. Widened my grip on rows to pinkies on rings, feeling much stronger with this grip.