Escape from Wichita Falls

[SnakePlissken]

Wednesday: Squat
Squat w/ Belt
315x4@8
3x4@285

RDLs
4x8@215

Split Squat
3x6@105

Standing Calf Raises
3x15@125

[SnakePlissken]

Friday: Bench
1ct Bench
4@203, RPE 6.5
3x4@185

WG Press
4x8@95, RPE 5-7

Incline Bench
6@140, RPE 8
2x6@135

BB Curls
3x10@65
SS
French Presses
3x10@65

Finally feeling better again

[SnakePlissken]

Deadlift w/ Belt
4@365, RPE 6
3x4@330

HB Squat
4x8@185
8@225
(thought I was doing 4x8@225, but realized after 4 sets I forgot to up the weight. No wonder I felt really strong lol)

BoRs
4x10@130

[SnakePlissken]

Press w/ Belt
4x4@123, RPE 6ish

WG Bench
4x8@155

BW Dips
4x12

Banded Lat Delt Raises, Red Band
3x15
SS
Banded Face Pulls, Red Band
3x15

[SnakePlissken]

Squat w/ Belt
4@315, RPE 7.5
4x4@285

RDLs
4x8@215
8@225

Split Squats
2x6@115
2x6@105
Bunions giving me issues

BB Calf Raises
4x15@135

[SnakePlissken]

1ct Bench
4@210, RPE 8
4x4@190

WG Press
5x8@95, RPE 5-7

Incline Bench
4x6@135

BB Curls
4x10@65
SS
French Presses
4x10@65

[SnakePlissken]

Deadlift w/ Belt
4@370, RPE 7
4x4@335

HB Squat
5x8@225, RPE 5-8

BoRs
5x10@135

[SnakePlissken]

10/1/21

Press w/ Belt
5x4@125, RPE 5-7

WG Bench
3x8@155
2x8@160

BW Dips
5x12

Banded Lat. Delt Raises
4x15
SS
Banded Face Pulls
4x15
Both with Red Bands


10/2
BW Chins
x12
x10

Pushups
2x20

Ab Wheels
x10
x12

Starting some GPP days on Saturdays now

[SnakePlissken]

New Base Phase
Micro 1, Day 1
Squat w/ Belt
10@250
2x10@225

RDLs
2x10@185

Belt Squat
2x10@160
(Weight is just of the plates, does not count bar weight)

T-Bar Rows
3x15@90
(Weight is just of the plates, does not count bar weight)

Feeling slow already to start the week. Did this session in 2 halves.

[SnakePlissken]

Won't post, but ran 3 waves of 10s on all my main lifts.

Micro 2, Day 1
Squat w/ Belt
8@270, RPE 6
2x8@245

RDL
2x8@205

Belt Squat
2x8@175

T-Bar Rows
3x12@100, 100, 105

[SnakePlissken]

Micro 2, Day 2
TnG Bench
8@175, RPE 6
2x8@160

Tempo Press
2x8@95, RPE 5ish

CG Inclines
2x8@120, 125

BB Curls
2x12@60
SS
French Press
2x12@60

Banded Lat Delt Raises w/ Red Band
2x18
SS
Band Pullaparts w/ Red Band
2x18

[SnakePlissken]

Micro 2, Day 3
Deadlift w/ Belt
8@315, RPE 6
2x8@285

Front Squat
2x8@150, 155

Good Morning
2x8@150, 155

BoRs
3x12@125

[SnakePlissken]

Micro 2, Day 4
Press w/ Belt
8@105, RPE 6.5
2x8@95

CG Bench
2x8@150, 155

Wtd. Dips
2x8@40+BW

BB Curls
2x12@60
SS
French Press
2x12@60

Lat. Delt Raises w/ Red Band
3x12
SS
Pullaparts w/ Red Band
3x12

[SnakePlissken]

Micro 2, Week 2, Day 1
Squat w/ Belt
8@278, RPE 7
3x8@252

RDLs
3x8@215

Belt Squat
3x8@175

T-Bar Rows
4x12@105

[SnakePlissken]

Micro 2, Week 2, Day 2
Bench
8@180, RPE 6.5
3x8@162

Beltless Press
3x8@100

CG Inclines
3x8@125, 130, 135

Curls
3x12@60
SS
French Press
3x12@60

Lat Delt Raises w/ Red Band
3x18
SS
Pullaparts w/ Red Band
3x18

[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.

[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

[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!

[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.

[SnakePlissken]

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.