CheekiBreekiFitness's Log

[DanCR]

First time using the 44 kgs DBs for DB Bench also. I really want to be able to rep out the 50 kgs DBs eventually.

Dude, yes. I’m currently working 95 pounders. Weird quirk in gym up here, as of that point the dumbbells start going up on 10 lb increments, i.e. I’d have to next go to 105s. Could I press those? Probably yeah, but I’m unsure of the lean/throw back. I’m looking forward to getting back into my gym down south where I can get into the 100s.

Maybe a pair of magnetic microplates for DB's would come in handy. I never tried them personally though.

If I weren’t headed out of here in less than a week, they for sure would be a consideration.

[Hardartery]

First time using the 44 kgs DBs for DB Bench also. I really want to be able to rep out the 50 kgs DBs eventually.

Dude, yes. I’m currently working 95 pounders. Weird quirk in gym up here, as of that point the dumbbells start going up on 10 lb increments, i.e. I’d have to next go to 105s. Could I press those? Probably yeah, but I’m unsure of the lean/throw back. I’m looking forward to getting back into my gym down south where I can get into the 100s.

Maybe a pair of magnetic microplates for DB's would come in handy. I never tried them personally though.

If I weren’t headed out of here in less than a week, they for sure would be a consideration.

Depending on the exercise, I kind of like making the jump and not being able to make full ROM initially. If you get the part with muscle at full stretch to move even 1/2 way through full ROM you are getting most of the benefit of the exercise anyway. Even just working in the too heavy DB's for a set of the ROM you can manage in the middle of the other work sets can be a bit of a rocket boost to advancement. Just don't do any ballistic eccentrics and be ready to bail if you are prone to strains or tears. I am not, so it has done lovely things for me to just do the part I can do with undoable overload - but I still do the reps with the lower weight too.

[DanCR]

First time using the 44 kgs DBs for DB Bench also. I really want to be able to rep out the 50 kgs DBs eventually.

Dude, yes. I’m currently working 95 pounders. Weird quirk in gym up here, as of that point the dumbbells start going up on 10 lb increments, i.e. I’d have to next go to 105s. Could I press those? Probably yeah, but I’m unsure of the lean/throw back. I’m looking forward to getting back into my gym down south where I can get into the 100s.

Maybe a pair of magnetic microplates for DB's would come in handy. I never tried them personally though.

If I weren’t headed out of here in less than a week, they for sure would be a consideration.

Depending on the exercise, I kind of like making the jump and not being able to make full ROM initially. If you get the part with muscle at full stretch to move even 1/2 way through full ROM you are getting most of the benefit of the exercise anyway. Even just working in the too heavy DB's for a set of the ROM you can manage in the middle of the other work sets can be a bit of a rocket boost to advancement. Just don't do any ballistic eccentrics and be ready to bail if you are prone to strains or tears. I am not, so it has done lovely things for me to just do the part I can do with undoable overload - but I still do the reps with the lower weight too.

You wrote about this upstairs, in the context of the press if I recall correctly, and I found it fascinating. I'm a bit hesitant to try it with this particular movement because I'm mainly concerned about an injury trying to control the 'bells during the layback, but supramax work generally is on my list of things to try in 2024.

[Hardartery]

First time using the 44 kgs DBs for DB Bench also. I really want to be able to rep out the 50 kgs DBs eventually.

Dude, yes. I’m currently working 95 pounders. Weird quirk in gym up here, as of that point the dumbbells start going up on 10 lb increments, i.e. I’d have to next go to 105s. Could I press those? Probably yeah, but I’m unsure of the lean/throw back. I’m looking forward to getting back into my gym down south where I can get into the 100s.

Maybe a pair of magnetic microplates for DB's would come in handy. I never tried them personally though.

If I weren’t headed out of here in less than a week, they for sure would be a consideration.

Depending on the exercise, I kind of like making the jump and not being able to make full ROM initially. If you get the part with muscle at full stretch to move even 1/2 way through full ROM you are getting most of the benefit of the exercise anyway. Even just working in the too heavy DB's for a set of the ROM you can manage in the middle of the other work sets can be a bit of a rocket boost to advancement. Just don't do any ballistic eccentrics and be ready to bail if you are prone to strains or tears. I am not, so it has done lovely things for me to just do the part I can do with undoable overload - but I still do the reps with the lower weight too.

You wrote about this upstairs, in the context of the press if I recall correctly, and I found it fascinating. I'm a bit hesitant to try it with this particular movement because I'm mainly concerned about an injury trying to control the 'bells during the layback, but supramax work generally is on my list of things to try in 2024.

I mean, don't get too crazy. I wouldn't jump two levels of DB for this kind of thing, but when it is just a little too heavy I think it is fantastic. Like jumping from 75 to 85 on lateral raises is just not realistic with clean reps, but the reps get there after a while and then the weight starts to feel comfortable.

[CheekiBreekiFitness]

@Hardartery @DCR ROM progression à la Paul Anderson right ? Sounds like an interesting strategy, although I never experimented with it much.

[CheekiBreekiFitness]

Attempted to convert a layout of my percentage program using a script from a spreadsheet. Below are the percentages for each week and each tier (Tier 1, Tier 2, Tier 3)

	WEEK 1	WEEK 2	WEEK 3	WEEK 4	WEEK 5	WEEK 6
T1	8x75% 3x8x70%	8x75% 4x8x70%	8x75% 4x8x70%	6x78% 4x6x73%	6x78% 4x6x73%	6+x78%
T2	10x70% 3x10x65%	10x70% 3x10x65%	10x70% 3x10x65%	8x75% 3x8x70%	8x75% 3x8x70%	8x75%
T3	3x10	3x10	3x10	3x8	3x8	8
	WEEK 7	WEEK 8	WEEK 9	WEEK 10	WEEK 11	WEEK 12
T1	1x90% 6x5x70%	1x90% 6x5x72%	1x90% 5x5x75%	1x90% 4x83% 3x4x78%	1x90% 4x83% 3x4x78%	1+x90%
T2	5x81% 3x5x76%	5x81% 3x5x76%	5x81% 3x5x76%	1x90% 4x4x78%	1x90% 4x4x78%	off
T3	3x7	3x7	3x7	3x6	3x6	off

and the exercises with their tier and a modifier:

DAY 1	DAY 2	DAY 3	DAY 4
Squat (T1)	Deadlift (T1)	Squat (T2)	RDL (T2) (-5%)
Bench (T1)	Feet Up Bench (T2) (-3%)	Slingshot Bench (T2) (+10%)	Press (T1)
DB Press (T3)	DB Lunges (T3)	DB Bench (T3)	DB Row (T3)

The T1 lifts have a training max which is adjusted every 3 weeks, and the variation of T1 lifts use the training max of the T1 lift with a modifier. For instance RDLs are done with 100%-5%=95% of the deadlift training max, Slingshot Bench is done with 100%+10%=110% of the bench training max and so on.

[CheekiBreekiFitness]

Essentially this program is just a percentage version of Allan Thrall's free program

viewtopic.php?t=2576

[Hardartery]

@Hardartery @DCR ROM progression à la Paul Anderson right ? Sounds like an interesting strategy, although I never experimented with it much.

That is along the same lines in my mind.

[CheekiBreekiFitness]

Block 9 Week 5 (1 January 2024)

Stopped monitoring food closely because of the holiday season. I am feeling a bit beat up especially lower back, which is understandable after 5 weeks of accumulating volume. Next week is a low stress/testing week. I've been doing my bodybuilding accessory movements Doggcrapp/Myo-Reps style and I'm surprised at how well they are progressing. Also, the pumps are something else. Weight=95 kgs.

DAY 1
Squat 6x140 4x6x130
Bench 6x100 4x6x95
DB Press 3x8x30

DAY 2
Deadlift (conv) 6x180 3x6x160
Feet Up Bench 8x90 4x8x85
DB Lunge 2x8x32

DAY 3
Squat 4x8x120
Slingshot Bench 8x105 3x8x100
DB Bench 3x6x44

DAY 4
Romanian Deadlift 8x155 3x8x140
Press 6x60 4x6x55
DB Row 3x8x46

GPP
Chins 7,7,7
Cable Curl 15+6+3x12
Triceps Pushdown 13+5+4x30
Crunch Machine 30x70
Chins 7,7,7
DB Incline Skullcrusher 15+7+6x14
DB Seated Curl 20+5+5x14
Chins 7,7,7
DB Curl 10+4+3x20
Triceps Pushdown 17+9+7x30
Cable Curl 16+7+7x12
DB Incline Skullcrusher 18+6+6x14
Crunch Machine 7+6+6x80

[DanCR]

Stopped monitoring food closely because of the holiday season. I am feeling a bit beat up especially lower back, which is understandable after 5 weeks of accumulating volume. Next week is a low stress/testing week. I've been doing my bodybuilding accessory movements Doggcrapp/Myo-Reps style and I'm surprised at how well they are progressing. Also, the pumps are something else. Weight=95 kgs.

You're the third person to say as much in the relatively recent past few months. (I was the second.) Not sure what it says about us that we're surprised that this shit works. What's worse in my case is that other than with pushdowns, they've mostly fallen out of my routine, and for no reason at all. I've not been unaware - I've had a note in my iPhone notes app for weeks to get them back in. Need to execute on that.

[CheekiBreekiFitness]

Stopped monitoring food closely because of the holiday season. I am feeling a bit beat up especially lower back, which is understandable after 5 weeks of accumulating volume. Next week is a low stress/testing week. I've been doing my bodybuilding accessory movements Doggcrapp/Myo-Reps style and I'm surprised at how well they are progressing. Also, the pumps are something else. Weight=95 kgs.

You're the third person to say as much in the relatively recent past few months. (I was the second.) Not sure what it says about us that we're surprised that this shit works. What's worse in my case is that other than with pushdowns, they've mostly fallen out of my routine, and for no reason at all. I've not been unaware - I've had a note in my iPhone notes app for weeks to get them back in. Need to execute on that.

Initially I wanted to simply spend less time in the gym and speed up my hypertrophy work. So it's a happy surprise. Plus it's fun.

[CheekiBreekiFitness]

Block 9 Week 6 (6 January 2024)

Testing/deload week, got two PR's Squat 9x140 and Deadlift 7x180 and equalled my previous PR on Press 8x60 too and managed 11 chinups. While eating at a slight deficit, I'll take it, the programming seems to be on point. Weight=95 kgs.

DAY 1
Squat 9x140 e1RM=182
DB Lunge 10x32
DB Press 8x32

DAY 2
Bench 6x100 e1RM=120
Feet Up Bench 8x90
DB Bench 6x44

DAY 3
Deadlift (conv) 7x180 e1RM=222
Press 8x60 e1RM=76
Chins 11

[CheekiBreekiFitness]

Block 9 Week 7 (15 January 2024)

Good week, back to doing singles, squat felt a bit slow but bench, deadlift and press were fast. Have been trying to fit more LISS into my routine, starting on the low end (4x15 minutes aiming for 120 bpm). I keep getting comments about my arms. Good for me. Average weekly weight 94.5 kgs.

DAY 1
Squat 1x165 6x5x125
Bench 1x110 6x5x85
DB Press 3x6x32

DAY 2
Deadlift (conv) 1x200 4x5x160
Spoto Bench 5x90 3x5x85
DB Lunge 3x7x34

DAY 3
Squat 5x145 3x5x135
Bench 5x97.5 3x5x92.5
DB Bench 3x6x44

DAY 4
RDL 5x165 3x5x155
Press 1x70 6x5x52.5
DB Row 3x7x50

GPP
Chins 8,8,8
DB Incline Skullcrusher 10+4+4x16
DB Seated Curl 11+5+5x16
Chins 8,8,8
Triceps Pushdown 11+4+4x35
Preacher Curl Machine 12+5+4x35
LISS 10' 120 bpm
Chins 8,8,8
Triceps Pushdown 11+4+3x35
LISS 15' 120 bpm
DB Curl 8+4+3x20
Unilateral Pushdown 8+5+4x15
LISS 15' 120 bpm

[DanCR]

I keep getting comments about my arms.

Awesome, and right on the heels of your comments re: DoggCrapp sets and a sick pump. Why am I not surprised?

[CheekiBreekiFitness]

I keep getting comments about my arms.

Awesome, and right on the heels of your comments re: DoggCrapp sets and a sick pump. Why am I not surprised?

It was foretold by the brophecy.

[CheekiBreekiFitness]

Block 9 Week 8 (21 January 2024)

Good week. Skipped deadlifts on day 2 because of fatigue. Trying to flare my elbows a bit more on the bench and "pulling the bar apart", we'll see if this does anything. Managed close to an hour of LISS which I hope is a step in the right direction. Average weekly weight 95.2 kgs.

DAY 1
Squat 4x5x140
Bench 1x110 6x5x87.5
DB Press 3x6x32

DAY 2
Deadlift (conv) skip
Spoto Bench 5x90 3x5x85
DB Lunge 3x7x34

DAY 3
Squat 5x145 3x5x135
Bench 5x97.5 3x5x92.5
DB Bench 3x8x40

DAY 4
RDL 5x170 3x5x150
Press 1x70 6x5x55
DB Row 3x7x50

GPP
Chins 8,8,8
Triceps Pushdown 12+5+5x35
Cable Curl 8+4+4x15
Chins 8,8,8
DB Incline Skullcrushers 12+5+4x16
Preacher Curl Machine 13+3+2x35
LISS 20' 120 bpm
Chins 8,8,8
Cable Curl 9+5+4x15
Triceps Pushdown 11+4+4x35
LISS 15' 120 bpm
Cable Lateral Raise 9+5+4x7.5
Unilateral Pushdown 9+4+4x15
LISS 20' 115 bpm

[CheekiBreekiFitness]

Block 9 Week 10 (28 January 2024)

Singles on SBD moved very quickly. Skipped RDLs on day 4 because my lower back was still sore, did a bit of bodybuilding instead. Did 65 minutes of LISS. Diet adherence is not great, I need to work on that. Weekly average weight 95 kgs.

DAY 1
Squat 1x165 5x5x135
Bench 1x110 5x5x90
DB Press 3x6x32

DAY 2
Deadlift (conv) 1x200 4x5x170
Spoto Bench 5x90 3x5x85
DB Lunge 3x7x34

DAY 3
Squat 5x145 3x5x135
Bench 5x97.5 3x5x92.5
DB Bench 3x8x40

DAY 4
RDL skip
Press 1x70 5x5x52.5
Row Machine 13+5+4x160

GPP
Chins 8,8,8
Cable Lateral Raise 11+4+4x7.5
DB Incline Skullcrushers 11+4+4x16
Preacher Curl Machine 13+4+4x35
LISS 20' 115 bpm
Chins 8,8,8
Triceps Pushdown 12+3+3x35
Preacher Curl Machine 14+4+3x35
LISS 15' 120 bpm
Chins 8,8,8
Cable Curl 10+5+4x15
Unilateral Pushdown 9+3+2x15
LISS 20' 110 bpm
Triceps Pushdown 13+6+3x35
Cable Lateral Raise 12+4+3x7.5
Preacher Curl Machine 9+4+3x35
LISS 10' 110 bpm

[KarlM]

I like this layout a lot. When do you fit in your GPP? Do you get it in on your primary lifting days or is a scattered throughout the week?

[CheekiBreekiFitness]

I like this layout a lot. When do you fit in your GPP? Do you get it in on your primary lifting days or is a scattered throughout the week?

Currently I try to fit it with the primary lifting days in the following manner:
- I'll do one set of chins at the end of each main movement (each day has 3 main exercises), so that gets me 3 sets of chins.
- When the 3 main movements and the chins are done I'll select a few muscle groups and for each of them I'll do a doggcrapp/rest pause set (do 1 set to failure, rest 10-20 seconds, do another set to failure, rest 10-20 seconds, do a last set to failure). I don't have set rules but usually the muscle groups will be mostly biceps and triceps (because they are my weak points) but also sometimes shoulders, abs or calves.
- When all the above is done I'll do my LISS, if time allows.

[KarlM]

I like this layout a lot. When do you fit in your GPP? Do you get it in on your primary lifting days or is a scattered throughout the week?

Currently I try to fit it with the primary lifting days in the following manner:
- I'll do one set of chins at the end of each main movement (each day has 3 main exercises), so that gets me 3 sets of chins.
- When the 3 main movements and the chins are done I'll select a few muscle groups and for each of them I'll do a doggcrapp/rest pause set (do 1 set to failure, rest 10-20 seconds, do another set to failure, rest 10-20 seconds, do a last set to failure). I don't have set rules but usually the muscle groups will be mostly biceps and triceps (because they are my weak points) but also sometimes shoulders, abs or calves.
- When all the above is done I'll do my LISS, if time allows.

Nice. That makes a lot of sense. I was wondering how you got in so much volume, since you’re also doing quite a bit with your main movements.