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  1. Sweetlou's training log

    Looking strong! I'm still following along. :)

  2. For Those Interested in Daily Undulating Periodization for Powerlifting

    I wrote an article on the subject and provided a program: Invalid Link Removed I would also check out: Invalid Link Removed Invalid Link Removed Invalid Link Removed (Garret Blevins) Thanks!

  3. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Hey everyone, I'm still alive. Training has been going decent. I squatted 465 beltless and pulled 565 beltless last week. I've still been following DUP, but I ditched autoregulation with RPE as I tend to overdo things. For those who don't mind, it would be of great help if you check out a...

  4. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/18/15 Beltless RDLs 135x11 185x11 215x11 225x11 235x11 245x11 @8 245x11 @8 245x11 @9 Standing Swiss Bar French Press 45x11 85x11 115x11 125x11 @8 125x11 @9 Beltless Deficit Sumo DL 225x11 255x11 285x11 315x11 (straps) 335x11 @8 335x11 @9+ Notes: Probably went slightly too heavy on the...

  5. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Of Note: If I haven't mentioned already, I am trying to do my upper body sets with 2.5-3 minute breaks and my lower body sets with 3-3.5 minute breaks.

  6. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/17/15 Beltless SSB Squats 155x10 205x10 225x10 235x10 @8 235x10 @8 235x10 @8 235x10 @8 235x10 @8.5 (capped here, decent volume and back was starting too take a toll, weight was slightly too light) Paused Bench with Chains 185x10 +40 lbs of chains 205x10 +40 lbs of chains @8 205x10 +40 lbs of...

  7. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/14/15 Beltless Sumo DL 135x5 225x5 315x5 365x5 405x5 (Mixed) 435x5 @8 435x5 @8 435x5 @8 435x5 @8 435x5 @8 (capped here, weight may have been too light) Slingshot Bench Press 225x6 275x6 295x6 305x6 310x6 (Close to 8) 310x6 315x6 @8 315x6 @8 315x6 @8 (capped here due to pec pain) Beltless...

  8. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/13/15 Beltless Back Squat 145x5 195x5 235x5 285x5 325x5 345x5 @8 345x5 @8 345x5 @8 345x5 @8 345x5 @8.5 (capped here, weight may have been too light) Paused Bench Press 135x5 185x5 225x5 255x5 275x5 280x5 @8 280x5 @9 Three Second Paused Bench Press 225x6 @8 225x6 @8 225x6 @9 Notes: May have...

  9. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/11/15 Beltless RDLs 135x12 185x12 205x12 (straps) 215x12 @8 215x12 @8 215x12 @8 215x12 @8, stop because of headache Standing Swiss Bar French Press 45x12 95x12 105x12 @8 105x12 @8 105x12 @8 105x12 @8 105x12 @8.5, went too light? Beltlesss Deficit Sumo DL 135x12 185x12 225x12 275x12 @8...

  10. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    That might be another reason my reps fall off so strongly. I'm definitely getting gassed.

  11. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/10/15 Beltless SSB Squats 155x11 205x11 215x11 @8 215x11 @8 215x11 @8 215x11 @8.5 (Last Repeat) Paused Bench Press w/ Chains 0x11 135+40x11 185+40x11 205+40x11 215+40x11 @9 (too heavy, decided to do load drop) 205+40x7 @9 (Well undershot reps, guessing I messed up on rest periods) Beltless...

  12. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Notes: Also weighed in at a 208 this morning, which is the lowest i've walked around at in a long time.

  13. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Glad the squatmaster approves of my plans!

  14. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Notes: Haven't been this sore since I started lifting. Really surprises me considering I have multiple Sheiko blocks under my belt and a year of the Texas Method, but i guess my work capacity isn't what it used to be. Also, leaning toward going with SSB over front squats because they are less...

  15. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/07/15 Beltless Sumo DLs 135x7 225x7 315x7 335x7 355x7 405x7 (mixed) 425x7 @8 425x7 @9 (last repeat) Slingshot CG BP 220x8 270x8 290x8 300x8 @8 300x8 @8 300x8 @8 300x7 @9 (last repeat, -1 rep) Buffalo Bar BeltlessPaused Squats 235x8 285x8 @9, dropping 2% 280x8 @8 280x8 @9 (last repeat)...

  16. tips to up my calorie intake?

    Condensed milk

  17. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Tomorrow's plan Beltless Sumo DL X7 @8 with repeats CG Slingshot Bench X8 @8 with repeats 3 Second Beltless Paused Squats X8 @8 with repeats

  18. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Also, I changed the four week plan to 20+ weeks. The first 8 weeks will be primarily dedicated to hypertrophy, with the reps higher like they were today.

  19. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    6/06/15 Plan: Beltless Back Squat X7@8 w/ repeats Paused Bench X7@8 w/ repeats 3 Second Paused Bench X8 w/ repeats Reality: Beltless Squat 220x7 270x7 310x7 330x7 @8 330x7 @8 (repeat) 330x7 @9 (last repeat) Paused Bench Press (CG) 185x7 225x7 245x7 260x7 270x7 @8 270x6 @9 (repeat) 3...

  20. HJH's Full Body Training Plan w/ RPE Based Autoregulation

    Notes: Still tinkering with my programming a bit. Rather than do a four week transmutation phase as above, I am thinking of doing an 8 week hypertrophy focused block and would look at a meet 20-24 weeks from now. That would mean I would devote 8-12 weeks to hypertrophy, 6-8 weeks to work...
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