ColonelMoutarde's training log

[ColonelMoutarde]

WEEK 1 DAY 4	06/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Stiff Leg Deadlift	8,8	125 kgs	7
Dumbbell Press	10,10,10	24 kgs	7
Leg Curl	10	50 kgs	7
Row Machine	10,10,10,10	125 kgs	7
Lateral Raise	10,10,10	12 kgs	7
Reverse Fly	10,10,10	47 kgs	7
Ab Wheel	17,17,17		8

[ColonelMoutarde]

WEEK 2 DAY 1	08/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Squat	6,6,6	125 kgs	8
Leg Extension	14	50 kgs	7
Bench Press	6,6,6,6,5	95 kgs	9
Dips	10,10,10,7	(90+20) kgs	10
Calf Raise	11,11,11,11,11	120 kgs	8
Ab Wheel	18,18,18,18		8

[ColonelMoutarde]

I am starting to feel the effect of the caloric deficit. Today's workout felt very hard.

[ColonelMoutarde]

WEEK 2 DAY 2	10/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Deadlift	7,7,5	150 kgs	9
Leg Curl	11	50 kgs	8
Press	6,6,6,6	52.5 kgs	9
Lat Pulldown	12,12,12,12	65 kgs	8
Lateral Raise	12,12,12,12	12 kgs	8
Reverse Fly	12,12,12,12	47 kgs	8
Leg Raise	19,19,19,19		7

[ColonelMoutarde]

WEEK 2 DAY 3	12/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Smith Machine Squat	9,9,9,9	95 kgs	8
Dumbbell Incline Bench (45°)	9,9,9,9	32 kgs	8
Power Triceps Pushdown	18,18,18,18	30 kgs	9
Calf Raise	11,11,11,11,11	120 kgs	9
Ab Wheel	18,18,18,18		9

[ColonelMoutarde]

WEEK 2 DAY 4	13/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Leg Curl	11,11,11,11	50 kgs	8
Dumbbell Press	11,11,11,11	24 kgs	8
Row Machine	11,11,11,11,9	125 kgs	10
Lateral Raise	12,12,12,12	12 kgs	8
Leg Raise	19,19,19,19		8

[ColonelMoutarde]

WEEK 3 DAY 1	15/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Squat	7,4	125 kgs	9
Squat	7	115 kgs	7
Leg Extension	14,14	50 kgs	7
Bench Press	7	95 kgs	9
Bench Press	7,7,7,7	85 kgs	7
Dips	11	(90+20) kgs	9
Dips	11,11,11,11	(90+10) kgs	7
Calf Raise	12,12,12,12,12	120 kgs	8
Leg Raise	20,20,20,20		8

[ColonelMoutarde]

WEEK 3 DAY 2	17/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Deadlift	8	150 kgs	9
Deadlift	8,8	135 kgs	7
Leg Curl	12,12	50 kgs	7
Press	7,7,7,7,7	52.5 kgs	8
Lat Pulldown	13,13,13,13,13	65 kgs	8
Lateral Raise	13,13,13,13	12 kgs	8
Reverse Fly	13,13,13,13	47 kgs	8
Leg Raise	20,20,20,20		8

[ColonelMoutarde]

WEEK 3 DAY 3	19/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Smith Machine Squat	10,10,10,10,10	95 kgs	8
Dumbbell Incline Bench (45°)	10,9	32 kgs	10
Dumbbell Incline Bench (45°)	10,10,10,10	28 kgs	7
Power Triceps Pushdown	19,19,19,19,19	30 kgs	9
Calf Raise	13,13,13,13,13	120 kgs	9
Leg Raise	20,20,20,20		9

[ColonelMoutarde]

WEEK 3 DAY 4	20/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Stiff Leg Deadlift	10,10	125 kgs	8
Leg Curl	12,12,12	50 kgs	8
Dumbbell Press	12,12,12,12,12	24 kgs	9
Lateral Raise	13,13,13,13,13	12 kgs	8
Reverse Fly	13,13,13,13,13	47 kgs	7
Ab Wheel	20,20,20,20		8

[ColonelMoutarde]

WEEK 4 DAY 1	22/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Smith Machine Squat	11,11,11,11,11	95 kgs	9
Bench Press	8	95 kgs	9
Bench Press	8,8,8,8,8	85 kgs	8
Dips	12	(90+20) kgs	10
Dips	12,12,12,12,12	(90+10) kgs	8
Calf Raise	14,14,14,14,14	120 kgs	8
Leg Raise	21,21,21,21		8

[ColonelMoutarde]

WEEK 4 DAY 2	24/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Deadlift	10	150 kgs	9
Deadlift	10,10,10	130 kgs	7
Leg Curl	13,13,13	50 kgs	9
Dumbbell Press	13,13,13,13,13	24 kgs	8
Lat Pulldown	14,13	65 kgs	8
Lat Pulldown	14,14,14,14	55 kgs	7
Lateral Raise	14,14,14,14,14,14	12 kgs	9
Reverse Fly	14,14,14,14,14	47 kgs	8
Leg Raise	20,20,20,20		8

[ColonelMoutarde]

WEEK 4 DAY 3	26/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Squat	8	125 kgs	8
Squat	8,8,8	110 kgs	7
Leg Extensions	15,15,15,15	50 kgs	8
Dumbbell Incline Bench (45°)	11	32 kgs	9
Dumbbell Incline Bench (45°)	11,11,11,11,11	28 kgs	8
Power Triceps Pushdown	20,20,20,20	30 kgs	9
Calf Raise	14,14,14,14,14	120 kgs	9
Leg Raise	21,21,21,21		9

[ColonelMoutarde]

WEEK 4 DAY 4	27/02/2022
Exercise	Sets & Reps	Weight	Last set RPE
Press	8,8,7	52.5 kgs	9
Press	10,10,10	42.5 kgs	8
Stiff Leg Deadlift	11,11,11	125 kgs	8
Leg Curl	13,13,13	50 kgs	8
Power Triceps Pushdown	20,20,20,20	30 kgs	9
Lateral Raise	14,14,14,14,14	12 kgs	9
Leg Raise	20,20,20,20		8

[/quote]

[ColonelMoutarde]

WEEK 5 DAY 1	01/03/2022
Exercise	Sets & Reps	Weight	Last set RPE
Smith Machine Squat	16	95 kgs	9
Smith Machine Squat	16	80 kgs	8
Bench Press	8	95 kgs	9
Bench Press	8,8	85 kgs	8
Dips	14	(90+20) kgs	10
Dips	14	(90+10) kgs	9
Calf Raise	14,14,14	120 kgs	8
Leg Raise	21,21,21		8
WEEK 5 DAY 2	03/03/2022
Deadlift	5,5	155 kgs	8
Leg Curl	20,13	50 kgs	7
Dumbbell Press	16,10	24 kgs	7
Lat Pulldown	15,10	65 kgs	7
Lateral Raise	15,15	12 kgs	9
Reverse Fly	16,12	47 kgs	8
Leg Raise	20,20,20,20		8
WEEK 5 DAY 3	05/03/2022
Squat	10	125 kgs	10
Squat	110	110 kgs	7
Leg Extensions	20,16	50 kgs	9
Dumbbell Incline Bench (45°)	10	32 kgs	10
Dumbbell Incline Bench (45°)	10,10	28 kgs	7
Power Triceps Pushdown	15,15	35 kgs	8
Calf Raise	13,13,13	120 kgs	9
Leg Raise	20,20		7
WEEK 5 DAY 4	06/03/2022
Press	10	52.5 kgs	10
Press	10	42.5 kgs	7
Stiff Leg Deadlift	10,10	125 kgs	8
Leg Curl	13,13	55 kgs	7
Row Machine	15,10	125 kgs	8
Power Triceps Pushdown	15,15	35 kgs	7
Lateral Raise	12,12	12 kgs	7
Reverse Fly	13,13	47 kgs	7
Ab Wheel	22,22		8

[ColonelMoutarde]

I am done with this weight loss block. Overall everything went better than planned, I lost 2 kgs (from 92 kgs to 90 kgs), while managing to increase my strength except for the bench press which did not improve. However I was starting to feel a bit too hungry and food obsessed. My plan for the next 3 blocks (15 weeks) is to go back to gaining weight, hopefully reaching 93-94 kgs at the end of it.

I have made some very slight changes in the programming: mostly I have increased the frequency for triceps (my ultimate weak point) to 4x/week, and I have moved the "big lifts" (high bar squat, conventional deadlift, bench press and overhead press in the 5-10 rep range) to the beginning of each workout. Therefore each workout is made of one "big lift" and then a bunch of other lifts in the 10-20 rep range (similar to 5/3/1 programs, although I am not a fan of 5/3/1 but this is another topic). Hopefully this makes the fatigue a bit more "spread out" over the workouts.

[ColonelMoutarde]

WEEK 1 DAY 1	08/03/2022
Exercise	Sets x Reps x Weight @ RPE
Bench Press	4x5x95@7
Dips	3x11x(bw+20)@8
Smith Machine Squat	4x13x95@8
Calf Raise	4x13x120@8
Leg Raise	3x20@8
WEEK 1 DAY 2	10/03/2022
Deadlift	2x5x160@8
Leg Curl	3x13x55@8
Dumbbell Press	3x13x24@8
Power Triceps Pushdown	3x15x35@7
Lat Pulldown	4x12x65@8
Lateral Raise	3x12x12@7
Reverse Fly	3x13x47@7
Leg Raise	3x20@7
WEEK 1 DAY 3	12/03/2022
Squat	3x5x130@7
Leg Extensions	2x17x50@7
Dumbbell Incline Bench (45°)	11,11,10x32@10 11x28@8
Power Triceps Pushdown	3x15x35@7
Calf Raise	4x13x120@8
Leg Raise	3x20@7
WEEK 1 DAY 4	13/03/2022
Press	3x5x55@8
Stiff Leg Deadlift	2x10,10x125@8
Leg Curl	3x13x55@8
Row Machine	4x14x120@8
DB Skullcrusher + Press	3xmyorepsx9@9
Lateral Raise	3x12x12@7
Reverse Fly	3x13x47@7
Ab Wheel	3x20@7