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re: Program Party for July
Posted on 7/22/24 at 3:56 pm to Ruckingisthewaytogo
Posted on 7/22/24 at 3:56 pm to Ruckingisthewaytogo
I've been slacking on updating here, but I'll finish it this week. Prob will need to do an upper body program next, debating between FOTH and Arm Farm, my right knee feels a little tender. Was going to run DB strength but that's prob out the window right now until September.
W2D4
Pump Friday's are always quick. This felt pretty good, def felt it in my biceps and forearms with the reverse grip rows and zottman curls
W3D1
I've started doing face pulls in between the squat sets to stay a bit warm. Always felt there was a bit too much time between the warmup and by the time you start benching. Cannon ball delts def took a bit out of me, and triceps were a bit tired, failed the last rep of the last set of bench dips. Debating lowering the rep range and do bar dips instead for next time.
W3D2
Everything moved pretty quickly. Able to go up in weight on the snatch grip deads, and back was feeling it pretty much with all the direct work in the beginning.
W3D3
So my legs are starting to get tired, same thing happened when I ran pump city. Squats didn't move that quickly, and with the RDL's and walking lunges legs were pretty much toast.
W3D4
Liked the increase in intensity for the bench press, was finally able to move up weight for the rows which is good. Same with close grip bench and curls, def starting to see a bit more of a peak in my arms.
I'll update after I run W4D1 tonight
W2D4
Pump Friday's are always quick. This felt pretty good, def felt it in my biceps and forearms with the reverse grip rows and zottman curls
W3D1
I've started doing face pulls in between the squat sets to stay a bit warm. Always felt there was a bit too much time between the warmup and by the time you start benching. Cannon ball delts def took a bit out of me, and triceps were a bit tired, failed the last rep of the last set of bench dips. Debating lowering the rep range and do bar dips instead for next time.
W3D2
Everything moved pretty quickly. Able to go up in weight on the snatch grip deads, and back was feeling it pretty much with all the direct work in the beginning.
W3D3
So my legs are starting to get tired, same thing happened when I ran pump city. Squats didn't move that quickly, and with the RDL's and walking lunges legs were pretty much toast.
W3D4
Liked the increase in intensity for the bench press, was finally able to move up weight for the rows which is good. Same with close grip bench and curls, def starting to see a bit more of a peak in my arms.
I'll update after I run W4D1 tonight
1
Posted on 7/22/24 at 4:17 pm to Ruckingisthewaytogo
quote:
my right knee feels a little tender. Was going to run DB strength but that's prob out the window right now
I ran DB Strength in Feb. It hits the legs pretty hard (RFESS, goblet squats, wall sits, walking lunges, reverse lunges, and multiple carries). It was a surprisingly intense plan and is designed for 90-120s rest between sets.
Posted on 7/23/24 at 10:49 am to Tiger_n_Texas
W4 D2 done
Damn deadlift day is least favorite but got it done. Wifey came in garage during heavy dead's & was impressed so hopefully get laid later
21's & reverse curls for cardio had arms on fire
Damn deadlift day is least favorite but got it done. Wifey came in garage during heavy dead's & was impressed so hopefully get laid later
21's & reverse curls for cardio had arms on fire
Posted on 7/23/24 at 12:24 pm to b_w
quote:
Wifey came in garage during heavy dead's & was impressed so hopefully get laid later
W3D2: Deadlifts were smooth. Worked up to 370 x 2. Did some extra back on Hammer strength machines. 20 minutes on the Stairmaster. 10 minutes jogging 1-2 minute flats, walking 1-2 minutes at incline 8-10.
I'm definitely getting laid tonight too!
Posted on 7/23/24 at 1:04 pm to tke_swamprat
quote:
Worked up to 370 x 2.
That was my last set too and felt good.
I was thinking that just two years ago when I first did deadcember 330 was my TM
Posted on 7/23/24 at 2:25 pm to Tiger_n_Texas
Yea I was looking at that and I had the same issue when I ran pump city, prob need to ramp into the RFESS. It seems it's a choose your own adventure type program where you can make it really intense with the weights you pick. A little worried ego might take over and will want to keep things at the same weight so will do an upper body give my legs time to recover and then run DB strength afterwards.
Posted on 7/23/24 at 2:32 pm to jose
W4D1 completed
This surprisingly took me 90 minutes to get through including warm ups not sure where the time went. Bench felt really good and happy with it given I'm using a 92% TM. I'll keep it there for the next program. For OHP failed on the last rep of the 3rd set, so had to drop weight for the final set but weights are still trending up and the the right. Def felt side lat and band pull aparts in my shoulders and then DB skullcrushers since I don't like barbell, elbows always feel tight. Happy to wrap this up this week than a week off.
This surprisingly took me 90 minutes to get through including warm ups not sure where the time went. Bench felt really good and happy with it given I'm using a 92% TM. I'll keep it there for the next program. For OHP failed on the last rep of the 3rd set, so had to drop weight for the final set but weights are still trending up and the the right. Def felt side lat and band pull aparts in my shoulders and then DB skullcrushers since I don't like barbell, elbows always feel tight. Happy to wrap this up this week than a week off.
Posted on 7/24/24 at 1:18 pm to Ruckingisthewaytogo
W4D3 done.
Skipped the rest day because we are taking a dad's trip to Chicago this weekend.
Squats felt good, but I had to turn my pump up music to hit the 90% set. I was dragging. Wall squats had my legs like mush after
Skipped the rest day because we are taking a dad's trip to Chicago this weekend.
Squats felt good, but I had to turn my pump up music to hit the 90% set. I was dragging. Wall squats had my legs like mush after
Posted on 7/25/24 at 10:17 am to jose
W4 D3 done.
Everything felt good today. I think it is time to up my estimated PR's for percentages. Going to run this program back and just add 10lbs to main lifts and see how it goes...
1 more day, been fun, finish strong fellas
Everything felt good today. I think it is time to up my estimated PR's for percentages. Going to run this program back and just add 10lbs to main lifts and see how it goes...
1 more day, been fun, finish strong fellas
Posted on 7/25/24 at 12:16 pm to Tiger_n_Texas
W4D1
Solid start to week 4. 90% on bench could've been better, but I pushed and hit both reps. 90% was 5# off my 1RM from Nov '23. I've said it since week 1, but having squats before bench feels wrong so I flip them (bench, squat, OHP). Squats were great with no issues. For OHP, I increased 5# each set. Last set was a bear and not as clean as I'd have liked. High rep side raises and pull a parts superset was brutal. Skullcrushers were ok until the last 2 sets. Those last 5 or so reps were not smooth or unbroken.
W4D2
I wasn't paying attention to the plan and just assumed the deadlift reps dropped by 1 each set. That caused me to miss a rep on the 80% and 85% sets. I thought the 2@90% seemed unusually easy. That's when I figured out I had actually completed 2@85%. I loaded the bar back up and knocked out the 2@90%, but it was a little rough. Probably a combination of being in my head and fatigue from going all out from focusing on clean reps in the previous set (thinking it was the heaviest set). Either way, got them done and moved on to the pullup/snatch deadlift superset. Pullups started ok but faded towards the last 2 sets. I went up 5# on each set of snatch deads. I was definitely feeling it by the last one. Rows were tough but solid. Shrugs, 21s, and rev curls all felt good and the right combination for rep/weight.
Solid start to week 4. 90% on bench could've been better, but I pushed and hit both reps. 90% was 5# off my 1RM from Nov '23. I've said it since week 1, but having squats before bench feels wrong so I flip them (bench, squat, OHP). Squats were great with no issues. For OHP, I increased 5# each set. Last set was a bear and not as clean as I'd have liked. High rep side raises and pull a parts superset was brutal. Skullcrushers were ok until the last 2 sets. Those last 5 or so reps were not smooth or unbroken.
W4D2
I wasn't paying attention to the plan and just assumed the deadlift reps dropped by 1 each set. That caused me to miss a rep on the 80% and 85% sets. I thought the 2@90% seemed unusually easy. That's when I figured out I had actually completed 2@85%. I loaded the bar back up and knocked out the 2@90%, but it was a little rough. Probably a combination of being in my head and fatigue from going all out from focusing on clean reps in the previous set (thinking it was the heaviest set). Either way, got them done and moved on to the pullup/snatch deadlift superset. Pullups started ok but faded towards the last 2 sets. I went up 5# on each set of snatch deads. I was definitely feeling it by the last one. Rows were tough but solid. Shrugs, 21s, and rev curls all felt good and the right combination for rep/weight.
Posted on 7/25/24 at 12:54 pm to Tiger_n_Texas
Pool Season 2 done.
I enjoyed this one just as much as I enjoyed the first one. Still both behind arm farm though.
I enjoyed this one just as much as I enjoyed the first one. Still both behind arm farm though.
Posted on 7/25/24 at 4:56 pm to Tiger_n_Texas
Agreed on squats before bench. I did face pulls in between the squats to keep my shoulders warm, but next time I run PS2 I'll just flip them like you did.
W4D2
Almost missed the 65% rep at the beginning only caught it when I started deadlifting. Top DL set felt good, think I can add to my TM for next month. Did inverted rows instead of the pull ups, back tends to fatigue with all the back work on this day, but moved up again in weight for the snatch grip. Grip was fine for the shrugs and 1-arm rows. It just seems to be the squat day forearm work that challenges my grip.
W4D3
This was a pretty quick day. Maybe an hour including warm up? Knee didn't bark too much for the heavy doubles, it's more the 7-8 rep sets where it gets a little angry. Finally able to increase the weight on the rear laterals, it's such a small muscle it fatigues pretty quickly and have been working on controlled form for the last few weeks. Hate it takes so long sometimes to increase weight on specific DB lifts but it's part of the progress plan.
Looking forward to wrapping PS2 up tomorrow and on to arm farm after taking next week off. Had been looking forward to Squatober but most likely will skip this year and run something like Silverback or Strongville in October. Been running some of his higher volume stuff (Pump City, PS1, PS2) so looking to run a bit of a strength block.
W4D2
Almost missed the 65% rep at the beginning only caught it when I started deadlifting. Top DL set felt good, think I can add to my TM for next month. Did inverted rows instead of the pull ups, back tends to fatigue with all the back work on this day, but moved up again in weight for the snatch grip. Grip was fine for the shrugs and 1-arm rows. It just seems to be the squat day forearm work that challenges my grip.
W4D3
This was a pretty quick day. Maybe an hour including warm up? Knee didn't bark too much for the heavy doubles, it's more the 7-8 rep sets where it gets a little angry. Finally able to increase the weight on the rear laterals, it's such a small muscle it fatigues pretty quickly and have been working on controlled form for the last few weeks. Hate it takes so long sometimes to increase weight on specific DB lifts but it's part of the progress plan.
Looking forward to wrapping PS2 up tomorrow and on to arm farm after taking next week off. Had been looking forward to Squatober but most likely will skip this year and run something like Silverback or Strongville in October. Been running some of his higher volume stuff (Pump City, PS1, PS2) so looking to run a bit of a strength block.
Posted on 7/26/24 at 9:55 am to Ruckingisthewaytogo
Boom W4 D4 done
Was fun fellas, thanks for keeping me accountable and getting this program worked through. Going to run it back in August.
cheers fellas
Was fun fellas, thanks for keeping me accountable and getting this program worked through. Going to run it back in August.
cheers fellas
Posted on 7/26/24 at 6:42 pm to b_w
W4D4 Completed
Really liked running Pool Season 1 and Pool Season 2 back to back and will keep in the rotation. Def have seen some improvement in my shoulders, arms and back, wife approved even! It was fun and Jose thanks for organizing the thread.
Really liked running Pool Season 1 and Pool Season 2 back to back and will keep in the rotation. Def have seen some improvement in my shoulders, arms and back, wife approved even! It was fun and Jose thanks for organizing the thread.
Posted on 7/27/24 at 7:30 am to Tiger_n_Texas
W4D3
Didn't go so well today. Didn't feel 100% when I went into the gym this morning and it showed during my workout.
First few sets of squat (even the warmup) were extremely tight. 2@80% and 85% were OK. I did 1@90% (which matches my true 1RM) and went down for the 2nd rep and it just didn't feel right. So I went all the way down so the spotter arms could catch the bar. I went on to the 5@80% and they were MEH also. I decided to use a barbell pad this morning (which I haven't used in quite a while) and I think the different position of the bar hit a nerve. It didn't hurt, just didn't feel right.
I went on the the inverted row/rear lat SS. First 2 sets were good. Lost form/control some on rear lats on sets 3 and 4.
RDL and shrug SS was OK; nothing special or horrible. Had the typical grip fatigue towards the end.
Wall Sits generated some good (wierdly enjoyable) burn. I did these as 30/30 instead of 25/25.
Didn't go so well today. Didn't feel 100% when I went into the gym this morning and it showed during my workout.
First few sets of squat (even the warmup) were extremely tight. 2@80% and 85% were OK. I did 1@90% (which matches my true 1RM) and went down for the 2nd rep and it just didn't feel right. So I went all the way down so the spotter arms could catch the bar. I went on to the 5@80% and they were MEH also. I decided to use a barbell pad this morning (which I haven't used in quite a while) and I think the different position of the bar hit a nerve. It didn't hurt, just didn't feel right.
I went on the the inverted row/rear lat SS. First 2 sets were good. Lost form/control some on rear lats on sets 3 and 4.
RDL and shrug SS was OK; nothing special or horrible. Had the typical grip fatigue towards the end.
Wall Sits generated some good (wierdly enjoyable) burn. I did these as 30/30 instead of 25/25.
Posted on 7/28/24 at 8:26 am to Tiger_n_Texas
W4D4
Got it finished this morning. Spent about 8 hrs working on my wife's car yesterday. So it was a little rough this morning from fatigue and micro paper cuts all over my hands (one particular on my left palm was a bitch for grip).
Grabbed some gloves after the 1st warm-up bench set and used those throughout the entire workout. They didn't make it great, but rather tolerable.
I was very pleased with the bench/row SS. Completed all sets unbroken and with decent form. Bumped the rev grip rows 5# per set.
Seated OHP was pretty decent, not great and not bad. Chin-ups on the other hand could've been better. This is where the cut on palm really showed itself. I did sets of 4 (5 just wasn't happening) that were just OK.
Pushdowns and CG pushups definitely started wearing by set 3 and 4. I stayed with the same weight thru all 4 sets, but my grip changed some to compensate for the fatigue.
Those zottman curls start wearing on you pretty damn hard by about the 10th rep. Like last time, I had to drop down a step for the last couple sets.
Happy to have this one completed. Going to run DB Strength followed by Brace Yourself to prep for Squatober.
Got it finished this morning. Spent about 8 hrs working on my wife's car yesterday. So it was a little rough this morning from fatigue and micro paper cuts all over my hands (one particular on my left palm was a bitch for grip).
Grabbed some gloves after the 1st warm-up bench set and used those throughout the entire workout. They didn't make it great, but rather tolerable.
I was very pleased with the bench/row SS. Completed all sets unbroken and with decent form. Bumped the rev grip rows 5# per set.
Seated OHP was pretty decent, not great and not bad. Chin-ups on the other hand could've been better. This is where the cut on palm really showed itself. I did sets of 4 (5 just wasn't happening) that were just OK.
Pushdowns and CG pushups definitely started wearing by set 3 and 4. I stayed with the same weight thru all 4 sets, but my grip changed some to compensate for the fatigue.
Those zottman curls start wearing on you pretty damn hard by about the 10th rep. Like last time, I had to drop down a step for the last couple sets.
Happy to have this one completed. Going to run DB Strength followed by Brace Yourself to prep for Squatober.
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