Reset Week! Home Stretch for 1000 Pound Club
So I guess it's time to check in on my goals from the start of the year. So far it's looking pretty good, I've kept up with my progression on Squats and Bench. I've healed up enough to start doing Pendlay Rows and Deadlift. The one thing I haven't done is get through a full cycle on my program. Well now all my travel is out of the way and I'm ready to bang through the next 12 weeks and hopefully make my goal of hitting the 1000 pound club by May. I'm starting this as a new week 1 and dropping back a week on weights to reestablish a baseline I can build off of. As before these are all 5 rep sets. The rest of the lifts are the same as before. Deload in week 7. Here are the new progression charts for my main lifts:
Squat
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
---|---|---|---|---|---|---|---|---|---|---|---|
135 | 135 | 135 | 145 | 145 | 155 | 155 | 165 | 165 | 175 | 175 | 175 |
175 | 175 | 175 | 185 | 185 | 185 | 195 | 195 | 205 | 205 | 215 | 215 |
205 | 205 | 205 | 215 | 225 | 225 | 235 | 235 | 245 | 245 | 255 | 265 |
235 | 235 | 245 | 255 | 255 | 265 | 265 | 275 | 285 | 295 | 300 | 305 |
265 | 275 | 280 | 290 | 295 | 305 | 310 | 320 | 325 | 335 | 340 | 350 |
Row
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
---|---|---|---|---|---|---|---|---|---|---|---|
90 | 90 | 95 | 95 | 100 | 100 | 105 | 105 | 110 | 110 | 115 | 115 |
110 | 115 | 115 | 120 | 120 | 125 | 130 | 130 | 135 | 140 | 140 | 145 |
130 | 135 | 140 | 145 | 145 | 150 | 155 | 160 | 160 | 165 | 170 | 175 |
155 | 160 | 160 | 165 | 170 | 175 | 180 | 185 | 190 | 195 | 195 | 200 |
175 | 180 | 185 | 190 | 195 | 200 | 205 | 210 | 215 | 220 | 225 | 230 |
Deadlift
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
---|---|---|---|---|---|---|---|---|---|---|---|
135 | 135 | 145 | 145 | 155 | 155 | 165 | 165 | 175 | 175 | 185 | 185 |
155 | 155 | 165 | 175 | 185 | 195 | 195 | 205 | 205 | 215 | 225 | 225 |
185 | 195 | 205 | 215 | 225 | 225 | 235 | 245 | 245 | 255 | 265 | 265 |
215 | 225 | 230 | 240 | 250 | 255 | 265 | 275 | 285 | 295 | 305 | 315 |
245 | 255 | 265 | 275 | 285 | 295 | 305 | 315 | 325 | 335 | 345 | 355 |
Bench
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
---|---|---|---|---|---|---|---|---|---|---|---|
135 | 135 | 135 | 135 | 135 | 135 | 135 | 135 | 135 | 135 | 135 | 135 |
135 | 135 | 135 | 145 | 145 | 155 | 155 | 155 | 165 | 165 | 165 | 165 |
165 | 165 | 165 | 175 | 175 | 185 | 185 | 195 | 195 | 195 | 205 | 205 |
185 | 185 | 195 | 195 | 205 | 205 | 215 | 215 | 225 | 225 | 235 | 240 |
210 | 215 | 220 | 225 | 230 | 240 | 245 | 250 | 255 | 260 | 270 | 275 |
Going by the e1RM on my lifts I'll hit 365/285/360 by Week 8 for a total of 1010! I'm going to give myself until week 10 to actually test this out to give some allowance for not being able to keep up with the progression every week, which puts it right on April 30th!
Today's Workout -
ATG Squats - 8x135, 8x165, 8x195. 8x215
Russian Twist - 2x30x35#
Bird Dogs - 2x30
V-UP - 2x15x35#
Deadlift - 5x135, 5x165, 5x195, 5x225, 5x245
Calf machine - 3x12x240
I watched the Trump Jr. deadlift video today and will not be doing deadlifts for a week to be safe.
Three months man... I had to lay off DL for so long my squats caught up to them. I've just resolved to avoid his image wherever possible. Seems like a solid life decision on my part.