Aurelius's Workout Shenanigans

[aurelius]

Sat, Dec 16th Day 4
A) Squat (power)
87%,89%,91%,93% of e1RM x 1 rep @ RPE 7
420, 430, 440, 455

B) Deadlift (strength)
2x AMRAP @ 88% of e1RM (RPE 9)
480 2x3

C) Squat (hypertrophy)
3x8 reps @ RPE 8 (3 minutes rest)
250#

[aurelius]

Mon, Dec 18th Day 1
A) Bench Press (strength)
3x AMRAP @ 90% e1RM (RPE 9)
285# 2x3

B) Deadlift (power)
91%,93%,95% of e1RM x 1 rep @ RPE 7
495, 505, 515

C) Press (volume)
3x8 reps @ RPE 8 (2-3 minutes rest)
145#

D) Pendlay Row
3x8 reps @ RPE 8
235#

[aurelius]

Took a hiatus and just 'maintained' over the holidays. I'm back baby!

[aurelius]

Switching to a 'powerbuilding' concept from DUP. Here is what my coach sent me:
Warmup:
We're going to stick in the 6-10 rep range with all of your lifts/accessories. Sticking with 6s for the main lifts and then higher reps for our accessories. Slowly going to add a little more volume each week.
Monday, January 8:
Day 1
A) Squat
3x6 @ RPE 7
B) Press
3x6 @ RPE 7
C) Chin Ups
3xAMRAP @ RPE 8 (If can't do +8 reps, do Lat Pulldowns for 3 x 8-10 @ RPE 7)
D) Ab Rollouts
3x5

Tuesday, January 9:
Day 2
A) 1" Defecit Deadlift
2x6 @ RPE 7
B) Dumbbell Bench Press
3x8 @ RPE 7
C) Leg Press
3x10 @ RPE 7

Thursday, January 11:
Day 3
A) High Bar Back Squat
3x8 @ RPE 7
B) Bench Press
3x6 @ RPE 7
C) Curls
3x10
D) Hanging Leg Raises
3x10

Friday, January 12:
Day 4
A) Deadlift
2x6 @ RPE 7
B) Seated Dumbbell Overhead Press
3x8 @ RPE 7
C) Bodybuilding Barbell Row
3x8 @ RPE 7

[aurelius]

Day 1

A)Squat
3x6 @ RPE 7
350# with 3 minute rests

B)Press
3x6 @ RPE 7
145# with 3 min rest

C)Chin Ups
3xAMRAP @ RPE 8 (If can't do +8 reps, do Lat Pulldowns for 3 x 8-10 @ RPE 7)
13, 10, 8 with 2 min rest

D)Ab Rollouts
3x5
Felt goofy doing these. But by the last set started to feel it. I could see with more reps these being a pain.

Dan Flanick an hour ago
Hey MArk, Squats look strong and fast. I'd say closer to 6.5 rather than 7, but you're within range.

If you notice, we're keeping our main lifts on the lower end of "hypertrophy" to keep them closer to strength specific so we don't lose anything and can actually gain strength. The accessories and lighter variants is where we up the volume more so.

[aurelius]

Asked about rest between sets. Was told 3-4 minutes at most. Will shoot for 3 minutes for the 3x6 work and under 2 minutes for the higher rep stuff.

[aurelius]

Tuesday Day 2
A)1" Defecit Deadlift
2x6 @ RPE 7
385# 3 minute rest

B) Dumbbell Bench Press
3x8 @ RPE 7
85# 90#x2 2 min rest

C) Leg Press
3x10 @ RPE 7
405# 455# 495# 2 min rest

Dan Flanick a day ago
Hey Mark,
Nahhhhce deadlifts. Looking forward to seeing how the rest of the week goes.

Probably going to take me another week to dial in the correct weight with the shorter rest periods and new exercises. I'm digging the 45 minute workouts though. I know that volume will be added and they will get longer. Just nice to get in and get out.

[aurelius]

Thu, Jan 11th
Day 3
A)High Bar Back Squat
3x8 @ RPE 7
275, 280, 285x8

[media]https://d2pepuqj211rn4.cloudfront.net/c ... output.mp4[/media]

B)Bench Press
3x6 @ RPE 7
235

C)Curls
3x10
DB 35

D)Hanging Leg Raises
3x10
Yep

Dan Flanick 3 hours ago
Too eeeezyyy. You could probably have hit 315 x 8 here. Technique is good. Who gives a fuck about High Bar Technique though, really....just kidding lol. It really is good.

My own coach thinks I am a pussy. Dammit.

[Wilhelm]

Sounds like a good relationship.
Seems like a serious but also fun guy.

[aurelius]

@Wilhelm
Agreed.

He fired me over the summer because I kept skipping assistance work and was clearly not motivated.

[aurelius]

Fri, Jan 12th
Day 4
A)Deadlift
2x6 @ RPE 7
405#

B)Seated Dumbbell Overhead Press
3x8 @ RPE 7
60, 65x2

C)Bodybuilding Barbell Row
3x8 @ RPE 7
225

Dan Flanick 2 days ago
Hey Mark,
Very good on deads. Perfect weight choice here. How'd the week feel/go for you?

[aurelius]

Mon, Jan 15th
Day 1

A)Squat
3x6 @ RPE 7.5
355#

B)Press
3x6 @ RPE 7.5
150#, 155x2

C)Chin Ups
4xAMRAP @ RPE 8 (If can't do +8 reps, do Lat Pulldowns for 3 x 8-10 @ RPE 7)
10x3, 8

D)Ab Rollouts
3x7

Dan Flanick 20 minutes ago
Hey Mark,

Squats look zippy here. Bar speed is very fast. Closer to a RPE 6.5-7 but that's OK. I think it's good for you to have a break from the intensity and feel great in training.

Press- Same feedback as the squat. Super fast and strong. Good, that's exactly what I want.

How do your Abs feel after these ab rollouts? LOL

Aurelius a few seconds ago
Yeah...I just didn't want to hit 365 on the squat yet. I'll do it next week.

And my abs feel like someone kicked them after those rollouts. Those sneak up on you!

[aurelius]

Tue, Jan 16th
Day 2
A)1" Defecit Deadlift
2x6 @ RPE 7
390#

B)Dumbbell Bench Press
4x8 @ RPE 7
85x2, 90x2 had to wait on the 90’s

C) Leg Press
4x10 @ RPE 7
495, 545x2, 595

Still getting comfortable with the leg press. Doesn't help that my gym has different leg press machines that offer different resistances at different weights.

[aurelius]

Day 3
A)High Bar Back Squat
3x8 @ RPE 7
295, 305, 315

B)Bench Press
3x6 @ RPE 7.5
240

C)Curls
4x10
35

D)Hanging Leg Raises
3x12

Mark Scheurer 3 days ago
Long week. Pushed this workout to Friday.
Dan Flanick 18 hours ago
Hey Mark,
Squats and bench look solid. Nothing glaring out to me. Could get a little more of an arch on bench, but it's a little nit picky.
No problem, I see you posted another one or two as well. You are definitely recovering well and look like you're feeling good.

[aurelius]

Day 4
A)Deadlift
3x6 @ RPE 7
410#

B)Seated Dumbbell Overhead Press
4x8 @ RPE 7
65
ENJOY THE SIDE BOOB!
[media]https://d2pepuqj211rn4.cloudfront.net/5 ... output.mp4[/media]

C)Bodybuilding Barbell Row
4x8 @ RPE 7
205, felt I was cheating too much at 225

Dan Flanick 18 hours ago
Hey Mark,
Your deadlifts are a sight for sore eyes. Good job here, lol.
DB Presses- Nahhhce. I see you taking those 65s for a ride of their life. These look good, remember to shrug with this movement too.
Rows- Use straps for these after warm ups. Grip isn't the priority here. When you use straps, be even more strict. I want these to be controlled and all muscle, no english on the movement.

[aurelius]

Mon, Jan 22nd
Day 1
A)Squat
3x6 @ RPE 7.5
365

B)Press
3x6 @ RPE 7.5, -10% x 10 Reps @ RPE 7
160, 145 had to drop to 135 to crank out last two reps

C)Chin Ups
4xAMRAP @ RPE 8 (If can't do +8 reps, do Lat Pulldowns for 3 x 8-10 @ RPE 7)
11, 11, 10, 9

D)Ab Rollouts
3x10

Dan Flanick 4 hours ago
Mark,
These skwaats look zippy. Very good technique here, depth looks good. Nice work, man!
Seems like you'e enjoying training? You're completing all of your accessories. Love it dude.

[aurelius]

Tue, Jan 23rd
Day 2
A)1" Defecit Deadlift
2x6 @ RPE 7, 1 x 6 @ RPE 6.5-7
390, 365

B)Dumbbell Bench Press
4x8 @ RPE 7.5
90x2 95x2

C)Leg Press
4x10 @ RPE 7
545, 565, 595, 615

[media]https://d2pepuqj211rn4.cloudfront.net/1 ... output.mp4[/media]

Still figuring out leg press. I know that I don't want the ROM to be as great as a squat. But took a video to get feedback from coach.

[aurelius]

Thu, Jan 25th
Day 3
A)High Bar Back Squat
3x8 @ RPE 7, 1 x 8 @ RPE 6.5-7
315x3, 235 these sucked
[media]https://d2pepuqj211rn4.cloudfront.net/3 ... output.mp4[/media]

B)Bench Press
3x6 @ RPE 7.5
245

C)Curls
4x10
35

D)Hanging Leg Raises
3x15

Mark 17 hours ago
Lower Back tightened up on squat. ‍♂️

Dan an hour ago
Eek. How's it feeling now? You'll feel better in a few days if it's still tender. We can just lighten the load and continue squatting/pulling if need be.

Mark a few seconds ago
I feel fine today. When I did Crossfit this happened almost everyday. I'll pay attention to it when I pull today.

[aurelius]

Fri, Jan 26th
Day 4
A)Deadlift
3x6 @ RPE 7, 1 x 6 @ RPE 6.5-7
410 across

B)Seated Dumbbell Overhead Press
4x8 @ RPE 7.5
70

C)Bodybuilding Barbell Row
4x8 @ RPE 7.5
185 w/straps no english

Mark Scheurer 3 days ago
Back still tender
Dan Flanick 2 days ago
Okay, I will program in adjustments on your program for the week.

[aurelius]

Mon, Jan 29th
Day 1
A)Squat
3x6 @ RPE 7.5, (If back still feels shitty, go lighter for 6s)
370, 335, 315 Back started tightening up on the 370 set.

B)Press
3x6 @ RPE 7.5, -10% x 10 Reps @ RPE 7
165, 145
[media]https://d2pepuqj211rn4.cloudfront.net/3 ... output.mp4[/media]

C)Chin Ups
5xAMRAP @ RPE 8 (If can't do +8 reps, do Lat Pulldowns for 3 x 8-10 @ RPE 7)
Pulldowns 5x10 at 12.5 all the pull up places we occupied

D)Ab Rollouts
3x12

Mark 14 hours ago
Back still tender. Backed off on squat. But owned those mother fucking ab rollouts.

Dan an hour ago
Hey Mark,
Hell yeah, what a fucking accomplishment. Keep crushing those ab rollouts, you boss.
Press is good, not going to split hairs on this.
Other than the back, how are you recovering?

Mark a few seconds ago
I feel good. That 165 press was smooth. Just got the back issue. I'll start an NSAID treatment and see if I can knock down the inflammation.