Lep's Lifting Log

[leprechaun71]

Mag Ort week 6: First rep at 430 moved well but I lost concentration and grinded up the second.

Deads: 340X4X4, 385X2, 430X2, 340X8
Bench: 185X8, 205X6, 235X5, 250X4, 270X3, 285X2X2
Slingshot: 295X5, 315X4
Pull ups: 6, 6, 5, 5
LTE: 82X12X2, 82X10 (elbows were getting a little achy so stopped here)

[leprechaun71]

Squat: 365X3X4 (these were harder than they should have been, feeling fatigue from last workout)
Bench: 270X4X3
BB Rows: 155, 175, 195, 215, 235 (X8)
Triceps: 70X12X3, 70X11

[leprechaun71]

Bench Volume Day:

Bench: 285X3X4, 235X8X3
GCBP: 235X4X2, 235X8
SSB: 330X3, 330X2X3
BB Rows: 145, 165, 185, 205, 225 (X8), 245X7

[leprechaun71]

Mag Ort Week 7: This one was brutal. I was barely able to get a double on the top set and almost passed out after getting 8 at 350. It didn't help that the garage was 90 with about 60% humidity. Thank god, I get a week off and then a repeat on week 9 but I am more than a little worried about weeks 10 and 11. Bench moved easily and I had another rep at 315 on the slingshot but didn't want to push it.

Deads: 350X4X4, 395X2, 440X2, 350X8
Bench: 185X8, 205X6, 235X5, 250X4, 270X3, 285X2X2, 300X1X2
Slingshot: 300X5, 315X4
Pull ups: 6, 6, 6, 6
LTE: 82X12X3

[leprechaun71]

Squat: 385X1X2, 385X2 (RPE: 8.5)
Bench: 270X4X5
BB Rows: 155, 175, 195, 215, 235 (X8)
Triceps: 70X12X4

[leprechaun71]

Deload/Test Week: Squat

Squat: 385X4 (RPE:9)
Bench: 270X2X3, 235X5X3
CGBP: 250X3X2, 250X5
BB Row: 145, 165, 185, 205 (X8)

[leprechaun71]

Deload:

Bench: 185X6, 205X5, 235X4, 250X3, 275X2X2
Slingshot: 285X8
Pull-ups: 7, 7
KB Swings: 71X15X3

[leprechaun71]

Deload/Test: Bench/SSB

Bench: 285X6 (RPE: 9.5)
SSB: 330X5 (RPE: 8.5)
Inverted Rows: 8, 8
Triceps: 65X12X2

[leprechaun71]

I was doing Nukol's intermediate high 3X week for bench but am changing it to one I have done before and liked. Nuckol's program is good but I usually get about 2 cycles out it and then I have to change. My new program will be 5 ascending sets of 10 and when I can get 10 at the top set move up 10lbs. I will do that til I stall and then drop to fahves and continue.

Bench: 185, 205, 225, 245 (X10), 265X8 (RPE: 9ish)
SSB: 290X8, 280X5X3
BB Rows: 145, 165, 185, 205, 225 (X10)
Triceps: 70X12X3

[leprechaun71]

Mag Ort Week 9: I tried a different loading pattern so I would have more juice for the top set and it worked. I am still finding the last set brutal though.

Deads: 350X4, 395X2, 440X2 (RPE:8.5), 350X4X3, 350X8
Bench: 185, 205, 225, 245 (X10), 265X7 (was pretty smoked after deads)
Pull-ups: 6, 6, 5, 5, 5
Triceps: 70X12X3

[leprechaun71]

Bench: 135, 185, 205, 225, 245 (X10), 265X8
Squat: 345X5X5
Rows: 155, 175, 195, 215 (X10)
Triceps: 70X12X3

[leprechaun71]

Bench: 135, 185, 205, 225, 245 (X10), 265X9 (+1)
CGBP: 225X10
SSB: 310X5, 310X3X3
Rows: 145, 165, 185, 205, 225 (X10)
Triceps: 70X12X4

[leprechaun71]

Mag Ort Week 10: I was able to hit the double at 450lbs for a new PR. First rep was fugly but second flew up. I was smoked by the end and only able to get 7 on the AMRAP set. I am glad next week is the last week as I am pretty much done. Surprisingly, I was able to get 9 on the bench top set so I should hit 10 comfortably on Sat. SHOULD.

Deads: 365X4, 405X2, 450X2, 360X4X3, 360X7
Bench: 185, 205, 225, 245 (X10), 265X9
Lat Pulldowns: 80X10, 100X8, 120X6, 140X6, 160X8 (all sets were supersetted with bench except the last one which was done at the end of the workout)
Pull ups: 6, 6, 5, 4, 6

[leprechaun71]

Well should happened today and I was able to get 10 at 265 with relative ease so it's time to bump everything up 10 and rinse and repeat.

Bench: 185, 205, 225, 245, 265 (X10)
Squat: 375X3X4
BB Rows: 155, 175, 195, 215 (X10), 235X8
Lat Pulldowns: 80X12, 100X10, 120X8, 140X6, 160X4, 180X6
LTE: 82X12X3, 82X10

[leprechaun71]

First day with new numbers on bench. I figured I would be able to hit 8 on the last set but, yeah, not happening. It was lot harder ascending the ladder this time. SSB moved fairly well but back is feeling pretty smoked.

Bench: 195, 215, 235, 255 (X10), 275X7
Lat Pulldowns: 80X12, 100X10, 120X8, 140X6, 160X4, 180X8 (all sets supersetted with bench except last set)
CGBP: 235X10, 235X8
SSB: 340X3, 340X2X3
BB Rows: 155, 175, 195, 215 (X10) 235X9 (used belt on last set)

[leprechaun71]

Mag Ort Week 11: Shit the bed on this one. Pretty much had nothing when I attempted 460 and didn't get it. I knew it wasn't going to happen based on how my legs felt on the 415 attempt. Abandoned ship and did a couple of back off sets and called it a day. Finished with this program and going back to simple linear periodization with triples. Bench went well and I got 275 for 8 on the last set.

Deads: 365X2, 415X2, 460X0, 365X3X2
Bench: 195, 215, 235, 255 (X10), 275X8 (+1)
Lat Pulldowns: 80X10, 100X8, 120X6, 140X6 (all sets were supersetted with bench)
Pull ups: 6, 6, 6, 5, 6

[leprechaun71]

Bench: 195, 215, 235, 255 (X10), 275X8
Lat Pulldowns: 80X12, 100X10, 120X8, 140X6, 160X4
Squat: 395X1X3
BB Rows: 165, 185, 205, 225, 245 (X6)
Triceps: 72X12X3

[leprechaun71]

I moved to fahves on bench as my form was starting to shitifyTM and I needed a break from 10's. Weight moved well on SSB's and legs felt the best they have in a while.

Bench: 185, 205, 225, 245, 265, 285 (X5)
Lat Pulldowns: 80X12, 100X10, 120X8, 140X6, 160X4, 180X8
CGBP: 245X5X3
SSB: 150X8, 200X6, 240X3, 290X1, 340X5 (RPE: 9.5)
BB Rows: 165, 185, 205, 225, 245 (X6)

[leprechaun71]

Bench: 195, 215, 235, 255, 275, 295 (X5) +10lbs
Lat Pulldowns: 90X12, 110X10, 130X8, 150X6, 170X4
Pull ups: 6, 6, 6, 5, 6
LTE: 92X10X4
KB Swings: 71X20X3

[leprechaun71]

Everything moved well and had a good workout which was surprising as I felt like shit when I woke up this morning.

Squat: 395X4 (RPE: 9)
Bench: 205, 225, 245, 265, 285 (X5), 305X4 (RPE: 10)
Lat Pulldowns: 90X12, 110X10, 130X8, 150X6, 170X4
BB Rows: 155, 175, 195, 215, 235 (X6)
Tris: 70X12X3