Lat Delt Raises w/ Red Band
3x18
SS
Pullaparts w/ Red Band
3x18
Re: Escape from Wichita Falls
Posted: Fri Nov 12, 2021 2:57 pm
by SnakePlissken
Micro 2, Week 2, Day 3
Deadlift w/ Belt
8@325, RPE 6
3x8@290
Front Squat
3x8@155, 162, 165
(Form video of first set)
GMs
3x8@155, 160, 165
BoRs
4x12@130
Did my first front squats about 5 weeks ago and my stance always feels wide (I can't look down and tell) so I recorded it and damn it looks awkward, but feels good when I squat. Any pointers are appreciated for my measly 150-160ish FS's.
Re: Escape from Wichita Falls
Posted: Sat Nov 13, 2021 7:16 am
by SnakePlissken
Micro 2, Week 2, Day 4
Press w/ Belt
8@110, RPE 6
3x8@100
CG Bench
3x8@155, 160, 165
Wtd. Dips
3x8@45, 25, 25
(Got some chest pain, dropped weight on subsequent sets)
BB Curls
3x12@60
SS
French Press
3x12@60
Lat. Delt Raises w/ Red Band
3x18
SS
Band Pullaparts w/ Red Band
3x18
Re: Escape from Wichita Falls
Posted: Mon Nov 15, 2021 2:03 pm
by OrderInChaos
Bro, I'm running Bullmastiff as it got mildly rewritten in Peak (just a few changes to sets total on strength sets, and "alternate lift accessories"/blended split instead of ALL quads shit on squats day, ALL back/hammies on DL day)... I'm really glad you hyped up Base in a thread a while back and got me to reread the books. Perfect antidote to some programming fuckaround-ery I'd been doing and also, 5 sets of 12 RDLs at a true 60ish% and 5 sets of 12 front squats... plus those schemes etc. as applied to all the lats work. I never realized I could work in those rep ranges on lower movements and my quads are thanking me.
Anyway, mad rambling, sorry to clutter your log, but dude I really dig Bromley's stuff. Glad you're succeeding with it too!
Re: Escape from Wichita Falls
Posted: Tue Nov 16, 2021 4:26 am
by SnakePlissken
From 11/15/21
Micro 2, Week 3, Day 1
Squat w/ Belt
8@288, RPE 7
4x8@260
RDLs
4x8@225
Front Squat
4x8@135, 145, 155, 165
BoRs
5x12@130, 130, 135, 135, 135
My landmine squat setup has been giving me slight knee issues so I decided just to do Front Squats instead (partly because I just like Front Squatting now) and since I didn't have the landmine I did BoRs instead of T-Bar Rows. Very likely to keep this for the rest of my base phase.
Re: Escape from Wichita Falls
Posted: Tue Nov 16, 2021 4:29 am
by SnakePlissken
OrderInChaos wrote: ↑Mon Nov 15, 2021 2:03 pm
Bro, I'm running Bullmastiff as it got mildly rewritten in Peak (just a few changes to sets total on strength sets, and "alternate lift accessories"/blended split instead of ALL quads shit on squats day, ALL back/hammies on DL day)... I'm really glad you hyped up Base in a thread a while back and got me to reread the books. Perfect antidote to some programming fuckaround-ery I'd been doing and also, 5 sets of 12 RDLs at a true 60ish% and 5 sets of 12 front squats... plus those schemes etc. as applied to all the lats work. I never realized I could work in those rep ranges on lower movements and my quads are thanking me.
Anyway, mad rambling, sorry to clutter your log, but dude I really dig Bromley's stuff. Glad you're succeeding with it too!
I actually tried running the Peak Strength version (90% based on it with all the plus sets) during the summer when I was doing Muay Thai and I felt great for about 5 weeks and on week 6 I think is when I was supposed to do my Squats around 75% for my 5x5+ and my first set I did 3 reps because I was going to fail the next one lol. Honestly I think I had too much going on recovery wise, but I came back to the 70's powerlifter template. Puts size on you like mad and honestly feels like a breathe of fresh air not touching a 300lb squat or 400lb deadlift for a while.