Escape from Wichita Falls
Moderator: Chebass88
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ belt
4x5 @290/295/300/305
RDLs
4x6 @250
Leg Extensions w/ green band
4x20
/SS/
Calf Raises
4x20 @165
4x5 @290/295/300/305
RDLs
4x6 @250
Leg Extensions w/ green band
4x20
/SS/
Calf Raises
4x20 @165
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
7/17
TnG Bench
4x5 @180/185/190/195
Push Press
3x6 @120
/SS/
BW Pullups w/ fat bar
4x8
CG Bench
3x6 @165
7/18
Deadlift w/ belt
4x5 @315
HB Squat
4x6 @215/2x220/225
Hamstring Curls w/ purple band
4x18
/SS/
Bad Girls
4x15
TnG Bench
4x5 @180/185/190/195
Push Press
3x6 @120
/SS/
BW Pullups w/ fat bar
4x8
CG Bench
3x6 @165
7/18
Deadlift w/ belt
4x5 @315
HB Squat
4x6 @215/2x220/225
Hamstring Curls w/ purple band
4x18
/SS/
Bad Girls
4x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
7/20
Press w/ Belt
4x5 @115/120/125/130
WG Bench
3x6 @160/165/170
/SS/
BoRs
4x6 @165
Feet Up Bench
3x6 @170
/SS/
Lat. Delt Raises w/ Black Band
4x15
7/25
Squat w/ Belt
4x5 @290/295/300/305
RDLs
4x6 @250
Leg Extensions w/ Green Band
4x20
/SS/
Calf Raises
4x20 @165
Repeating my 4x5s week because I was at my girlfriend's grandmother's house. Usually I come back feeling awful from trips and not lifting for several days because I hardly eat what I usually do, but this time around I think the Repeat 4x5s feel even better. Ate like a mule while I was away.
Press w/ Belt
4x5 @115/120/125/130
WG Bench
3x6 @160/165/170
/SS/
BoRs
4x6 @165
Feet Up Bench
3x6 @170
/SS/
Lat. Delt Raises w/ Black Band
4x15
7/25
Squat w/ Belt
4x5 @290/295/300/305
RDLs
4x6 @250
Leg Extensions w/ Green Band
4x20
/SS/
Calf Raises
4x20 @165
Repeating my 4x5s week because I was at my girlfriend's grandmother's house. Usually I come back feeling awful from trips and not lifting for several days because I hardly eat what I usually do, but this time around I think the Repeat 4x5s feel even better. Ate like a mule while I was away.
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
TnG Bench
4x5 @180/185x2/195
Push Press
3x6@ 120
/SS/
BW Pullups
4x8
CG Bench
3x6 @165
Curls w/ purple band
4x15
4x5 @180/185x2/195
Push Press
3x6@ 120
/SS/
BW Pullups
4x8
CG Bench
3x6 @165
Curls w/ purple band
4x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ belt
4x5 @315
HB Squat
4x6 @210/215/220/225
Hamstring Curls /purple band
4x18
/SS/
Bad Girls w/ purple band
4x15
4x5 @315
HB Squat
4x6 @210/215/220/225
Hamstring Curls /purple band
4x18
/SS/
Bad Girls w/ purple band
4x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
7/30
Press w/ Belt
4x5 @115/120/125/130
WG Bench
3x6 @160/165/170
/SS/
BoRs
4x6 @165
Feet Up Bench
3x6 @170
/SS/
Lat. Delt Raises w/ Black Band
4x15
Press w/ Belt
4x5 @115/120/125/130
WG Bench
3x6 @160/165/170
/SS/
BoRs
4x6 @165
Feet Up Bench
3x6 @170
/SS/
Lat. Delt Raises w/ Black Band
4x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ belt
5x5 @295/300/305/310/315
RDLs
5x6 @255
Leg Extensions w/ green band
5x20
/SS/
Calf Raises
5x20 @165
5x5 @295/300/305/310/315
RDLs
5x6 @255
Leg Extensions w/ green band
5x20
/SS/
Calf Raises
5x20 @165
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
8/3
Bench
5x5 @185/190/195/200/205
Push Press
4x6 @120
/SS/
BW Pullups on Fatbar
5x8
CG Bench
4x6 @165/2x170/175
Bench
5x5 @185/190/195/200/205
Push Press
4x6 @120
/SS/
BW Pullups on Fatbar
5x8
CG Bench
4x6 @165/2x170/175
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ Belt
5x5 @315/325/335/345/355
HB Squat
5x6 @215/225/235/245/250
Hamstring Curls w/ Purple Band
5x20
/SS/
Bad Girls w/ Purple Band
5x15
5x5 @315/325/335/345/355
HB Squat
5x6 @215/225/235/245/250
Hamstring Curls w/ Purple Band
5x20
/SS/
Bad Girls w/ Purple Band
5x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Press w/ belt
5x5 @115/120/125/2x130
WG Bench
4x6 @160/165/175/185
/SS/
BoRs
5x6 @165
Feet Up Bench
4x6 @170
/SS/
Lat Delt Raises w/ black band
4x15
5x5 @115/120/125/2x130
WG Bench
4x6 @160/165/175/185
/SS/
BoRs
5x6 @165
Feet Up Bench
4x6 @170
/SS/
Lat Delt Raises w/ black band
4x15
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
8/8
Squat w/ Belt
5x3 @320 (these were not fun)
Squat w/ Red Bands
1x5 @250
My low back and legs were still sore from last weeks' 5x5s so at this point I decided to make this week a deload. The 250 with red bands was like an RPE 9 coming back up and my lowest RPE on the regular squats was a 7.
Low Pin Bench
5x5 @2x175/180/185/190
Squat w/ Belt
5x3 @320 (these were not fun)
Squat w/ Red Bands
1x5 @250
My low back and legs were still sore from last weeks' 5x5s so at this point I decided to make this week a deload. The 250 with red bands was like an RPE 9 coming back up and my lowest RPE on the regular squats was a 7.
Low Pin Bench
5x5 @2x175/180/185/190
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Welp turned out I got Covid which was part of why my first session after the base phase was terrible. Took the week off to recover from that and gave it a few days to be safe. Anyway...
Squat w/ Belt
3x3 @275/300/320
1ct Bench
3x3 @185/200/210
3ct Bench
3x5 @160
Squat w/ Belt
3x3 @275/300/320
1ct Bench
3x3 @185/200/210
3ct Bench
3x5 @160
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ belt
3x3 @315/335/345
Press w/ belt
3x3 @115/125/135
2ct HB Squat
3x5 @185/2x205
Feeling some strength coming back but not 100% yet
3x3 @315/335/345
Press w/ belt
3x3 @115/125/135
2ct HB Squat
3x5 @185/2x205
Feeling some strength coming back but not 100% yet
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ Red Bands
3x5 @205/225/245
Low Pin Bench
3x5 @185
2ct Pause @forehead OHP
3x5 @105
Feeling really good now. Was afraid covid was going to give me the long term fatigue some people get, but i'm still napping about an hour a day on average.
3x5 @205/225/245
Low Pin Bench
3x5 @185
2ct Pause @forehead OHP
3x5 @105
Feeling really good now. Was afraid covid was going to give me the long term fatigue some people get, but i'm still napping about an hour a day on average.
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
4.5" Block Pulls
3x5 @315/335/345
Low Pin Press
3x5 @115/2x120
Snatch Grip SLDLs
3x5 @225/255/275
3x5 @315/335/345
Low Pin Press
3x5 @115/2x120
Snatch Grip SLDLs
3x5 @225/255/275
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ Belt
5x3 @315, RPEs 6-8
1ct Bench
5x3 @210, RPEs 6-9
3ct Bench
5x5 @165, RPEs 5-7
5x3 @315, RPEs 6-8
1ct Bench
5x3 @210, RPEs 6-9
3ct Bench
5x5 @165, RPEs 5-7
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Deadlift w/ Belt
5x3 @340/345/350/355/360
RPE 5-7
Press w/ Belt
5x3 @125x4/130
RPE 6-7
2ct HB Squat
5x5 @205/215/220/225x2
RPE 5-7
5x3 @340/345/350/355/360
RPE 5-7
Press w/ Belt
5x3 @125x4/130
RPE 6-7
2ct HB Squat
5x5 @205/215/220/225x2
RPE 5-7
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ Red Bands
5x5 @225/235/245/255/265
RPEs 5-7
Low Pin Bench
5x5 @185
RPEs 6-7
2ct Press @forehead
5x5 @2x105/2x110/115
RPEs 5-8
Definitely feels some of the DOMs in my chest from Benching Wednesday which made the 185s feel slow, but not bad either.
5x5 @225/235/245/255/265
RPEs 5-7
Low Pin Bench
5x5 @185
RPEs 6-7
2ct Press @forehead
5x5 @2x105/2x110/115
RPEs 5-8
Definitely feels some of the DOMs in my chest from Benching Wednesday which made the 185s feel slow, but not bad either.
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Block Pulls
5x5 @2x335/3x345
RPEs 6-7
Low Pin Press
5x5 @2x115/3x120
RPEs 6-7
Snatch Grip SLDLs
5x5 @265
RPEs ~6
5x5 @2x335/3x345
RPEs 6-7
Low Pin Press
5x5 @2x115/3x120
RPEs 6-7
Snatch Grip SLDLs
5x5 @265
RPEs ~6
- SnakePlissken
- Registered User
- Posts: 876
- Joined: Mon Dec 28, 2020 9:22 am
- Age: 29
Re: Escape from Wichita Falls
Squat w/ Belt
3x3+ @335, Last set = 4 reps @10
1ct Bench
3x3+ @225, Last set = 5 reps @10
3ct Bench
4x5 @175, RPEs 7-8
Felt terrible today. Squatting felt horrible and bench felt slow as hell
3x3+ @335, Last set = 4 reps @10
1ct Bench
3x3+ @225, Last set = 5 reps @10
3ct Bench
4x5 @175, RPEs 7-8
Felt terrible today. Squatting felt horrible and bench felt slow as hell