Chasing Hippolyta

[DoubleBreastedAmazon]

Sunday's Session
Summer/Autumn Strength Cycle
Week 9, Session 2
4-Nov
BW: 141.9
Mens. Cycle Day: 35

Conventional Deadlift
Weight: 330, 340, 315, 315, 315, 295, 295
Reps: 1, 1, 3, 2, 2, 4, 3
RPE: 9, 9, 9.5, 9, 9.5, 9, 9
Total tonnage: 4940

Overhead Press
Weight: 115, 117.5, 110, 110, 110, 110, 100
Reps: 1, 1, 3, 2, 2, 2, 5
RPE: 9, 9.5, 9.5, 9.5, 9.5, 10, 6
Total tonnage: 1722.5

Comments: Deadlifts looked pretty ugly on this session. Think the layout of training this week was off, so I hadn't had sufficient recovery for DLs. Though my form on DLs has been degrading over the weeks, so I definitely need to sort this shit out. I think i need to focus more explicitly on tightening my lats - we shall see. OHP continues to progress, at least as far as 1RMs are concerned.



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Wednesday's Session
Summer/Autumn Strength Cycle
Week 10, Session 1
7-Nov
BW: 141.2
Mens. Cycle Day: 3

Low Bar Squats
Weight: 275, 285, 285, 275, 275, 275, 275, 250
Reps: 1, 1, 1, 2, 2, 2, 1, 4
RPE: 9, 9, 9, 9, 9, 9, 9.5, 9
Total tonnage: 3770

Competition Bench
Weight: 150, 160*, 150, 150, 150, 150, 140
Reps: 1, 1, 2, 2, 2, 2, 4
RPE: 8.5, 9, 9, 9, 9, 9, 9
Total tonnage: 2070
*TnG*

Paused Deadllift
Weight: 275, 275, 225, 225, 225
Reps: 1, 1, 3, 3, 3
RPE: 9, 9, 7, 7, 7
Total tonnage: 2575

Comments: Squats felt fanfuckingtastic! Kinda blew my mind - made it feel like I was in a dream. I hit a new 1RM and 2RM PRs. It has been over a year since I have hit a 1RM PR on squat, so this felt so great - especially considering how easy it felt. Been channeling some Stacy Burr to pump myself up for these higher intensity sessions. Bench continues to flatline. Paused DLs felt super hard, so I just dropped the weight way down.




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Thursday's Session
Summer/Autumn Strength Cycle
Week 10, Session 2
8-Nov
BW: 141.1
Mens. Cycle Day: 4

Pin Bench Press
Weight: 135, 122.5, 122.5, 122.5
Reps: 1, 6, 6, 6,
RPE: 8, 8, 8, 8
Total tonnage: 2340

Pin Squat
Weight: 220, 175, 175, 175
Reps: 1, 6, 6, 6
RPE: 8, 7, 7.5, 7
Total tonnage: 3370

Seated Cable Rows
Weight: 35, 50, 50, 60
Reps: 6, 6, 6, 6
RPE: 6, 7, 8, 8
Total tonnage: 1170

Comments: Straight forward session. Shit felt nice and easy as intended.

[Wilhelm]

You smoked thet new Squat 1RM.

Stronk!

[DoubleBreastedAmazon]

You smoked thet new Squat 1RM.

Stronk!

I really did! It felt super strange - dreamlike. Hope I can keep it up for a just a bit longer.

[DoubleBreastedAmazon]

Today's Session
Summer/Autumn Strength Cycle
Week 9, Session 3
11-Nov
BW: 140
Mens. Cycle Day: 6

Conventional Deadlift
Weight: 330, 315, 315, 320, 320, 300, 300
Reps: 1, 2, 2, 2, 2, 4, 4
RPE: 9, 9, 9, 9, 9, 8.5, 8.5
Total tonnage: 5270

Overhead Press
Weight: 115, 120, 115, 110, 110, 110, 110, 105
Reps: 1, 1, 1, 3, 2, 2, 2, 3
RPE: 9, 10, 9.5, 9, 9, 9, 9.5, 9.5
Total tonnage: 1655

Comments: Good session - DLs still look ugly, but I'm just going to ignore it till the end of this cycle. I decided to drop my top single on DL - figured the toll it would take psychologically wasn't worth it, hahah. Think it was the right call. Set 2 PRs, 320x2 and 300x4, both are small PRs, but still something! Hit another PR on OHP - pretty insane form, but whatevs!

[DoubleBreastedAmazon]

Wednesday's Session
Summer/Autumn Strength Cycle
Week 11, Session 1
14-Nov
BW: 139.0
Mens. Cycle Day: 10

Low Bar Squats
Weight: 275, 290, 290 280 275 255 255 225
Reps: 1, 1, 1 1 1 3 3 5
RPE: 9, 9, 9 9 9 9 9 9
Total tonnage: 4065

Competition Bench
Weight: 150, 160, 140, 140, 140, 140
Reps: 1, 1, 4, 4, 4, 4
RPE: 9, 9, 8.5, 8.5, 8.5, 9
Total tonnage: 2550

Comments: Good session. I set another 1RM PR with squat. Squats singles may have been a bit on the high side. Kinda difficult to tell. I am still happy with my progress on squat, despite my recent depth issues. I think I am going to really focus on burying the shit out of my LBS in this coming hypertrophy cycle - if I don't switch them out for HBS, that is. Comp Bench was fine; I am pretty much maintaining this lift now. I ran out of time, so moved paused DL to the next day.


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Thursday's Session
Summer/Autumn Strength Cycle
Week 11, Session 2
15-Nov
BW: forgot to record
Mens. Cycle Day: 11

Pin Bench Press
Weight: 140, 125, 125, 125, 125
Reps: 1, 6, 6, 6, 6
RPE: 8, 9, 9, 8, 8
Total tonnage: 3140

Pin Squat
Weight: 225, 180, 180, 180, 180
Reps: 1, 6, 6, 6, 6
RPE: 8, 7.5, 7.5, 7.5, 7.5
Total tonnage: 4545

Paused Deadllift
Weight: 275, 290, 265, 225, 225
Reps: 1, 1, 2, 5, 5
RPE: 8, 9, 8.5, 8, 8
Total tonnage: 3345

Comments: Good session. Pin bench was solid and pin squats felt fantastic. Nice to reach full depth on an LB squats ; hit a milestone-esque PR of 225 - missed recording it. Paused DL single was good, but didn't have much left after that.





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Today's Session
Summer/Autumn Strength Cycle
Week 11, Session 3
18-Nov
BW: 140.9
Mens. Cycle Day: 13

Conventional Deadlift
Weight: 325, 322.5, 322.5, 322.5, 322.5, 322.5, 300, 225
Reps: 1, 2, 2, 2, 2, 2, 3, 5
RPE: 8.5, 9, 9, 9, 9, 9, 8.5, 7.5
Total tonnage: 5575

Overhead Press
Weight: 115, 110, 110, 110, 110, 110, 100, 95
Reps: 1, 3, 2, 2, 2, 2, 4, 5
RPE: 9, 9, 9, 9, 9, 9.5, 8, 8
Total tonnage: 2200

Beltless Overhead Press
Weight: 85, 85
Reps: 5, 5
RPE: 7, 7
Total tonnage: 850


Comments: Nice session. DL still looks ugly. I dropped the top single on these and OHP. Hit a new PR with doubles at 322.5 - I might be chasing PRs on DL - meh - I feel like my form isn't pretty, but not too terrible to warrant keeping shit at the same weight as the previous week. OHP went well - keeping things the same as last week, though I kicked up the total volume a lot so maybe that'll move things along. IDK- I am kinda just fucking around with all my lifts other than squat - as it is the only think that seems to be moving steadily.

[DoubleBreastedAmazon]

Wednesday's Session
Summer/Autumn Strength Cycle
Week 12, Session 1
21-Nov
BW: 140.1
Mens. Cycle Day: 17

Low Bar Squats
Weight: 275, 285, 285, 255, 245, 235
Reps: 1, 1, 1, 3, 3, 5
RPE: 9, 9, 9, 8.5, 8, 7
Total tonnage: 3520

Competition Bench
Weight: 155, 145, 145, 135, 135
Reps: 1, 3, 3, 5, 5
RPE: 9, 8.5, 9
Total tonnage: 2375

Comments: Short session - the rec center was closing early for the holiday.


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Friday's Session
Summer/Autumn Strength Cycle
Week 12, Session 2
23-Nov
BW: not taken
Mens. Cycle Day: 19

Pin Bench Press
Weight: 115, 115, 115, 115
Reps: 5, 6, 6, 6
RPE: 8, 8, 8, 8
Total tonnage: 2645

Pin Squat
Weight: 230, 230, 185, 185, 185
Reps: 1, 1, 6, 6, 6
RPE: 8.5, 8.5, 7, 7
Total tonnage: 3790

Comments: Easy sess at home.


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Sunday's Session
Summer/Autumn Strength Cycle
Week 12, Session 3
25-Nov
BW: not taken
Mens. Cycle Day: 21

Conventional Deadlift
Weight: 295, 315, 325
Reps: 1, 1, 1
RPE: 7.5, 8, 9
Total tonnage: 935

Overhead Press
Weight: 115
Reps: 1
RPE: 9

TnG Bench
Weight: 135, 135, 135
Reps: 4, 4, 4
Total tonnage: 1620


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Wednesday's Session
Summer/Autumn Strength Cycle
Week 13
28-Nov

Did kind of a half ass test session for squat. I wasn't really into it and decided to abandon it; figured there wasn't really a point in it - I clearly had overshot my peak and I am not competing any time soon. Anyhow, I decided to start my new session today without doing an explicit deload, since I am feeling totally unfatiqued and my last 2 weeks of training have been super light on the volume etc.

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Today's Session
Autumn/Winter Cycle
Week 1, Session 1
1-Dec
BW: 141.4
Mens. Cycle Day: D27

High Bar Squats
Weight: 225, 185, 190, 195
Reps: 1, 8, 8, 8
RPE: 8, 6.5, 7, 7
Total tonnage: 4785

Lying Leg Press
Giant Set - 1min rests
Weight: 150, 150, 150, 150
Reps: 23, 14, 11, 4
Total tonnage: 7800
Total reps: 52

Wide Grip Bench
Weight: 140, 125, 120, 120
Reps: 1, 7, 8, 8
RPE: 7, 8, 7, 7
Total tonnage: 2935

Incline Dumbbell Flys
Weight: 15, 17.5, 17.5
Reps: 10, 10, 10
Total tonnage: 500

Incline Dumbbell Bench Press
Weight: 30, 30, 30
Reps: 10, 11, 11
Total tonnage: 960

Standing Dumbbell Curls
Weight: 17.5, 17.5, 17.5
Reps: 10, 10, 10
Total tonnage: 525

Comments: First session of this cycle. Kept things easy and light. Felt good! Looking forward to this new mesocycle.

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 2
2-Dec
BW: 142.4
Mens. Cycle Day: D28

Seated Overhead Press
Weight: 65, 70, 75
Reps: 8, 8, 8
Total tonnage: 1680

Dumbbell Rear Lateral Raise
Weight: 10, 10, 10, 10, 10
Reps: 10, 10, 10, 10, 10
Total tonnage: 500

Seated Incline Curls
Giant Set - 1min rests
Weight 12.5 12.5 12.5 12.5
Reps 18 11 12 8
RPE: 7, 8, 7, 7
Total tonnage: 612.5
Total reps: 49

Assisted Dips
Weight: -50, -50, -50, -50, -50
Reps: 8, 8, 8, 8, 8

Cable Facepull
Weight: 25, 30, 30, 30, 30
Reps: 10, 10, 10, 10, 10
Total tonnage: 1450

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 3
3-Dec
BW: 141.4
Mens. Cycle Day: D29

Sumo Deadlift
Weight: 275, 235, 230, 230, 230
Reps: 1, 8, 8, 8, 8
RPE: 8, 7, 7, 7, 7
Total tonnage: 7675

Chin Ups
Reps: 5, 5, 4, 3, 3
Total reps: 20

Seated Cable Rows - parallell hammer grip
Weight: 35, 42.5, 42.5, 42.5, 42.5
Reps: 8, 8, 8, 8, 8
Total tonnage: 1640

Comments: Good session. Starting pretty low weigh-wise with sumos this time - trying to avoid injuring myself (pretty sure going to heavy on sumos triggered my HHT). I've also taken a narrower stance, which I think better suits my short ass - these felt great.

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 4
4-Dec
BW: 142.4
Mens. Cycle Day: D30

Front Squats
Weight: 175, 140, 145, 150
Reps: 1, 8, 8, 8
RPE: 7, 7, 7, 7.5
Total tonnage: 3655

Narrow Stance Feet Forward Squats
Weight: 115, 125, 135, 145
Reps: 10, 10, 10, 10
RPE: 6, 6, 7, 7
Total tonnage: 5200

TnG Bench
Weight: 145, 125, 120, 115
Reps: 1, 7, 8, 8
RPE: 8, 8, 7.5, 7.5
Total tonnage: 2900

Flat Bench Dumbbell Press
Giant Set - 1 min rests
Weight: 15, 15, 15
Reps: 25, 19, 15
Total tonnage: 885
Total reps: 59

Comments: Good session - kept my inter set intervals very short. Front squats felt solid. I have programmed Narrow Stance Feet Forward Squats this cycle as a light weight quad specific squat movement. I've never done these before, so I started very low - I was expecting them to feel horrible, but they felt fine and my strength on these is much higher than I anticipated. TnG bench was harder than anticipated, but my subsequent giant set on Dumbbell bench was super easy as I underestimated my e30RM.

[Allentown]

30RM?!

[DoubleBreastedAmazon]

30RM?!

Yeah - Isreatel recommends using that as a starting weight for doing giant sets.

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 5
5-Dec
BW: 142.7
Mens. Cycle Day: D31

Standing Dumbbell OHP
Weight: 25, 25, 25
Reps: 8, 8, 8
Total tonnage: 600

Thumbs Down Lateral Raise
Weight: 12.1, 12.1, 12.1, 12.1, 12.1
Reps: 10, 10, 10, 10, 10
Total tonnage: 605

Hammer Curl
Giant Set - 1 min rests
Weight: 12.1, 12.1, 12.1, 12.1
Reps: 16, 14, 13, 8
Total tonnage: 617.1
Total reps: 51

Comments: Short accessories only session.

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 6
6-Dec
BW: 143.5
Mens. Cycle Day: D32

Wide Grip Pull-ups
Reps: 5, 4, 4, 4, 4
Total reps: 21

Dumbbell Bent Rows
Weight: 25, 25, 25, 25, 25
Reps: 8, 8, 8, 8, 8
Total tonnage: 1000

Romanian Deadlift
Weight: 185, 200, 200
Reps: 4, 6, 7
RPE: 7, 7, 7,
Total tonnage: 3525

Lying Hamstring Curl
Giant sets - 45s rests
Weight: 30, 30, 30
Reps: 22, 14, 14
Total tonnage: 1500
Total reps: 50

Tricep Push Downs
Giant sets - 1m rests
Weight: 15, 15, 15
Reps: 25, 17, 8
Total tonnage: 750
Total reps: 50

Cable Curl
Weight: 20, 25, 25,
Reps: 10, 10, 10,
Total tonnage: 700

Comments: Had some serious grip issues with RDLs today - not sure what that was all about - could have been from the wide grip pull ups before - IDK

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 1, Session 1
8-Dec
BW: not taken
Mens. Cycle Day: D35

High Bar Squats
Weight: 230, 195, 200, 205, 205
Reps: 1, 8, 8, 7, 8
RPE: 8, 7, 7, 8, 8
Total tonnage: 6465

Lying Leg Press
Giant Set - 1min rests
Weight: 165, 165, 165, 165
Reps: 19, 14, 12, 10
Total tonnage: 9075
Total reps: 55

Wide Grip Bench
Weight: 145, 125, 125, 125, 125
Reps: 1, 8, 8, 8, 8
RPE: 8, 8, 8, 7.5, 8
Total tonnage: 4145

Incline Dumbbell Flys
Weight: 17.5, 20, 20, 20
Reps: 10, 10, 10, 10
Total tonnage: 775

Incline Dumbbell Bench Press
Weight: 30, 30, 30, 30
Reps: 12, 12, 10, 10
Total tonnage: 1320

Standing Dumbbell Curls
Weight: 15, 15, 15, 15
Reps: 10, 12, 12, 14
Total tonnage: 720

Comments: Good session. Was a bit queasy at the start which impacted my squats a tad - took a bit longer on each set than normal - but it abated once I moved to bench.

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 2, Session 2
9-Dec
BW: not taken
Mens. Cycle Day: D36

Seated Overhead Press
Weight: 75, 75, 75, 75
Reps: 8, 7, 8, 8
Total tonnage: 2325

Dumbbell Rear Lateral Raise
Weight: 12.5, 12.5, 12.5, 12.5, 12.5, 12.5
Reps: 10, 10, 10, 12, 12, 15
Total tonnage: 862.5

Seated Incline Curls
Giant Set - 1min rests
Weight: 12.5, 12.5, 12.5, 12.5, 12.5
Reps: 18, 12, 10, 9, 8
Total tonnage: 712.5
Total reps: 57

Assisted Dips
Weight: -43.75, -43.75, -43.75, -43.75, -43.75, -43.75
Reps: 8, 8, 10, 10, 10, 10

Cable Facepull
Weight: 30, 30, 30, 30, 30, 30
Reps: 10, 11, 11, 11, 11, 11
Total tonnage: 1950

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 2, Session 3
11-Dec
BW: not take
Mens. Cycle Day: D37

Sumo Deadlift
Weight: 285, 240, 240, 240, 240, 240
Reps: 1, 8, 8, 8, 8, 8
RPE: 7.5, 7.5, 7.5, 7.5, 7.5, 8
Total tonnage: 9885

Chin Ups
Reps: 5, 4, 4, 3, 3, 3
Total reps: 22

Seated Cable Rows - parallell hammer grip
Weight: 42.5, 42.5, 42.5, 42.5, 42.5, 42.5
Reps: 10, 9, 9, 8, 7, 8
Total tonnage: 2167.5

Comments: Good session - was very sleepy throughout. Sumos were great - chins weren't good was very winded and taking short breaks. Rows were fine.

[DoubleBreastedAmazon]

Tuesday's Session
Autumn/Winter Cycle
Week 2, Session 4
11-Dec
BW: not taken
Mens. Cycle Day: D38

Front Squats
Weight: 185, 150, 155, 160, 160
Reps: 1, 8, 8, 6, 7
RPE: 8, 7.5, 7.5, 8, 8
Total tonnage: 4705

Narrow Stance Feet Forward Squats
Weight: 140, 145, 145, 145
Reps: 9, 10, 10, 9
RPE: 6.5, 7.5, 7.5, 7.5
Total tonnage: 5465

TnG Bench
Weight: 145, 125, 115, 115, 115
Reps: 1, 7, 8, 8, 8
RPE: 7.5, 8, 7, 7.5, 8
Total tonnage: 3780

Flat Bench Dumbbell Press
Giant Set - 1 min rests
Weight: 20, 20, 20, 20
Reps: 23, 17, 16, 12
Total tonnage: 1360
Total reps: 68

Comments: Had insomnia Monday night - didn't get much sleep. Was pretty beat, but my session went well.




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Today's Session
Autumn/Winter Cycle
Week 2, Session 5
12-Dec
BW: 141.7
Mens. Cycle Day: D39

Standing Dumbbell OHP
Weight: 25, 25, 25, 25
Reps: 8, 10, 10, 10
Total tonnage: 950

Thumbs Down Lateral Raise
Weight: 15, 12.5, 12.5, 12.5, 12.5, 12.5, 12.5
Reps: 1, 9, 9, 9, 9, 9, 9
Total tonnage: 690

Hammer Curl
Giant Set - 1 min rests
Weight: 12.5, 12.5, 12.5, 12.5, 12.5
Reps: 20, 14, 13, 12, 12
Total tonnage: 887.5
Total reps: 71

[KarlM]

If I did your volume I'd be pulverized! Nice work going on in this log.

[DoubleBreastedAmazon]

If I did your volume I'd be pulverized! Nice work going on in this log.

Haha - yeah, well I am trying to get jacked so Im hitting the volume pretty hard these days

[DoubleBreastedAmazon]

Today's Session
Autumn/Winter Cycle
Week 2, Session 6
13-Dec
BW: not taken
Mens. Cycle Day: D39

Wide Grip Pull-ups
Reps: 5, 4, 4, 4, 4, 4
Total reps: 25

Romanian Deadlift
Weight: 205 205 205 205 185*
Reps: 7, 7, 7, 7, 6
RPE: 7.5, 7.5, 7.5, 7.5, 7.5
Total tonnage: 6850
*strapless

Lying Hamstring Curl
Giant sets - 45s rests
Weight: 40, 40, 40, 40, 40, 40
Reps: 16, 12, 9, 7, 7, 7
Total tonnage: 2320
Total reps: 58

Tricep Push Downs
Giant sets - 1m rests
Weight: 20, 20, 20, 20
Reps: 21, 15, 14, 12
Total tonnage: 1240
Total reps: 62

Cable Curl
Weight: 30, 30, 30, 30
Reps: 10, 10, 10, 8
Total tonnage: 1140

Dumbbell Bent Rows
Weight: 25, 25, 25, 25, 25
Reps: 10, 10, 10, 10, 9
Total tonnage: 1225

Comments: Good session. Used straps on RDLs - never used these before, so it took me a while to figure out to use them. Not sure if I will keep using them. It seems odd to me that I would be struggling with grip at this weight-rep range though it could have just been a fluke - I think next week I will try pulling with hook only and if need be use the straps.




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Today's Session
Autumn/Winter Cycle
Week 3, Session 1
15-Dec
BW: 143.7
Mens. Cycle Day: D3

High Bar Squats
Weight: 235, 205, 210, 215, 215
Reps: 1, 8, 8, 8, 7
RPE: 8, 7.5, 8, 8, 8
Total tonnage: 6780

Lying Leg Press
Giant Set - 1min rests
Weight: 175, 175, 175, 175, 175
Reps: 17, 14, 15, 12, 11
Total tonnage: 12075
Total reps: 69

Wide Grip Bench
Weight: 150, 130, 130, 130, 130
Reps: 1, 8, 8, 8, 8
RPE: 8.5, 8, 8, 8, 8
Total tonnage: 4310

Incline Dumbbell Flys
Weight: 20, 20, 20, 20
Reps: 12, 12, 12, 12
Total tonnage: 960

Incline Dumbbell Bench Press
Weight: 35, 35, 35, 35
Reps: 8, 8, 8, 8
Total tonnage: 1120

Standing Dumbbell Curls
Weight: 15, 20, 20, 20
Reps: 15, 8, 8, 10
Total tonnage: 745

Comments: Good session - though my work capacity is not where is should be for wk 3. I am going to add some steady state cardio to try improve my capacity. I am currently taking levothyroxine to help bring my TSH levels down for fertility purposes and the Dr recently upped my dose - I think this might be responsible for my work capacity not growing normally the way it has in previous hypertrophy cycles.