Dustin07
Legend
I just remember them coming up once before, but ironically I've had a few sessions lately where 7 seemed like the three bears number 8 was too many, 5-6 not enough but 7 seemed juuuuust right.
DaPack..Fighting Age One Day at a Time
- Thread starter dapack
- Start date
Segansational
Well-known member
Lucky 7s! Time to go hit the casino!
dapack
Well-known member
Keeping things simple for Sundays. 7 weeks out so figured would start at 7 reps and drop 1 rep a week. Sundays are more volume day compared to Wednesday, which is normally heavier.
dapack
Well-known member
October 26th, 2026 (Monday)
Session #1
Squats;**SSB/ Cerberus Sleeves
6 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 270lbs, 295lbs
GM's;**SSB
5 sets 7 reps 125lbs, 135lbs, 155lbs, 185lbs, 200lbs
OHP's;
5 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Seated Leg Curls;
4 sets 9 reps
Session #2
--1a. Leg Press; 4 sets 13 reps
--1b. Seated Dbl Press; 9 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 13 reps
Never tried GM's with the SSB bar but definitely felt it a little more intense in the lower back. Will rotate them in and out with straight bar.
Session #1
Squats;**SSB/ Cerberus Sleeves
6 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 270lbs, 295lbs
GM's;**SSB
5 sets 7 reps 125lbs, 135lbs, 155lbs, 185lbs, 200lbs
OHP's;
5 sets 5 reps 95lbs, 105lbs, 115lbs, 125lbs, 135lbs
Seated Leg Curls;
4 sets 9 reps
Session #2
--1a. Leg Press; 4 sets 13 reps
--1b. Seated Dbl Press; 9 reps
Leg Ext;
4 sets 13 reps
Leg Curls;
4 sets 13 reps
Never tried GM's with the SSB bar but definitely felt it a little more intense in the lower back. Will rotate them in and out with straight bar.
dapack
Well-known member
October 28th, 2026 (Wednesday)
Session #1
Rack Pulls;**Peg 3
6 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Bench;**Pause
5 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs
Squats;**Belt
5 sets 5 reps 270lbs, 315lbs, 360lbs, 405lbs, 450lbs
Session #2
--1a. Leg Press; 4 sets 9 reps
--1b. Flat Dbl Press
--2a. Lat Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs
Seated Rows;
3 sets 13 reps
First time doing belt squats but definitely feel before a ME week would be a good way to de-load with a similar movement and take weight off the shoulders/ spine. With only 7 weeks will be working on lower back/ lockout since there is not enough to really improve a lot. I barely missed white lights with a slight downward movement so feel I should be able to hopefully work on that. Will take @Hyde advice and last heavy will be 15 to 17 days out and will only pull 400+ one other time.
Session #1
Rack Pulls;**Peg 3
6 sets 5 reps 275lbs, 300lbs, 325lbs, 350lbs, 375lbs, 405lbs
Bench;**Pause
5 sets 5 reps 185lbs, 205lbs, 225lbs, 245lbs, 260lbs
Squats;**Belt
5 sets 5 reps 270lbs, 315lbs, 360lbs, 405lbs, 450lbs
Session #2
--1a. Leg Press; 4 sets 9 reps
--1b. Flat Dbl Press
--2a. Lat Pull Downs; 4 sets 13 reps
--2b. Stiff Arm Pull Downs
Seated Rows;
3 sets 13 reps
First time doing belt squats but definitely feel before a ME week would be a good way to de-load with a similar movement and take weight off the shoulders/ spine. With only 7 weeks will be working on lower back/ lockout since there is not enough to really improve a lot. I barely missed white lights with a slight downward movement so feel I should be able to hopefully work on that. Will take @Hyde advice and last heavy will be 15 to 17 days out and will only pull 400+ one other time.
Hyde
Legend
17 days! Not 15! It’s not about how close you can go. Bias towards more recovery.
It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.
You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.
It’s not enough to merely recover from your peak training. We want to SUPERCOMPENSATE - this takes additional time, aka delayed transformation must occur.
You lift heavy - you let time pass and practice lighter - you show up refreshed but skilled & kick ass.
Dustin07
Legend
I have only recently had access to belt squats and I thought they were pretty awesome. I don't think I have figured out how to correctly use them so that the belt/cable don't snapy my special area but when I could get the right position, they were an awesome way to hit the legs. they felt more effective to me than other machines like leg curls or something.
dapack
Well-known member
Sounds like a plan. Last heavy at 17 and around 27 days will take one in the lower 400s.
Segansational
Well-known member
Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
MrKleen73
Legend
He is trying to make his training PRIME in any way he can!Something about those odd numbers just seems unnatural. Or maybe that's the OCD talking!
gphagan1
Legend
I remember back in the mid 80s and into the 90s it got pretty popular to do 21s (7,7,7) as a finisher. Arnold I think was the first that talked about them in his book The New Encyclopedia of Modern Bodybuilding in 1985, and Ronnie Coleman used them as finishers. I think it was a Flex magazine I had read where Ronnie did 3 giant sets of 7 side laterals, 7 front raises, and 7 rear laterals, and then follow that with 3 supersets of 7 on preacher curl and skull crushers. And man you talk about a gauntlet, it was tough. But I haven’t seen the 7 reps in any of the programs since the early 90s.
Dustin07
Legend
that sounds awesome. I love doing 21s with ez bar curls as a finisher, but never thought about applying it to the shoulder routine there. I always log them as 21s, but they are 7 + 7 + 7