I'm working on it!

Starting a new program today. Its written by drug men and is very high volume so probably not ideal for me, but I didn't find they out till after I'd spent 25$ on it, so we're going to try it anyway. First five, nine day blocks are hypertrophy focused.

Comp bench 4
5x4x195, 11x195

A
CGBP 4x15x135
Lat pulldown 4x25
B
Tri pushdown 4x20
BB row 4x15x105
C
Lateral raise 4x30x8
Seated skull crusher 4x30x40

DB concentration curl 3x20x20

Watch says I burned 781 calories, I'm skeptical but it was a hard workout! 1 hr 5 mins

Who's it by?

Chris Bridgeford and Gina Halfwolf, idk her real name

2 inch deficit deadlift 5x5x265
RDL 3x8x185

A
Back extension 4x10
Leg raise 4x10

B
Leg extension 4x15
Leg curl 4x15

CGBP 5x7x185

100 reps each of:
OHP @ 85
BB row @ 105
Prone skull crusher
Cable row
Cable tris

Squat 4x5x185 10x185
5x5x155 paused

A
Back extension 3x15
Leg raise 3x15

B
Leg curl 3x15
Leg extension 3x15

Shaved a set from each super set. Feeling beat up

Comp bench 10x3x185
CGBP 2x12x165

A
DB ohp 4x15x50
DB row 4x20x50

B
Seated skull crusher 4x20
Wide grip lat pull 4x15

C
Cable tris 3x30
Facepull 3x30

I'm also happy to report that allisonnyc is recovering wonderfully from child birth and is still my favorite Instagram fitness broad

Conventional deadlift 12x2x225 30 second breaks

Pause squat 12x155 was supposed to be four sets but my quads are still so smoked from the last time squatting

A
Back extension 3x15
Leg raise 3x15

B
Leg curl 3x15
Leg extension 3x15

Comp bench 5x4x220 8x220

A
CGBP 4x15x145
Wide grip lat pulldown 4x25

B
Cable tris 4x30
BB row 4x15x110

C
Lateral raise 4x30
Seated skull crusher 4x30

Concentration curl 3x20x20

Bis, tris and pullups yesterday

Today
1" deficit DL 5x5x275
https://youtu.be/wwima3d2FqQ

RDL 3x8x205

Skipped accessories, just sore and tired always

Program hopping again, jumping on the RPE bandwagon to try to keep up with Monte. Not sure how it'll work while ostensibly trying to lose weight but I'm going to give it a go. All my RPE numbers should have a question mark behind them, its the first time I've attempted this

Comp squat 1@8, x5@9, no back off sets
WU
275@9
5x225@6
5x240@7.5
5x255@8.5
Took a video but camera was the wrong way. Squats felt good

Comp bench 1@8, x5@9, no back off
WU
245@8
5x215@6
5x225@8
5x235@9
https://youtu.be/Jnv5moq6TUs
Pauses too short

3ct bench 1@8, x3@9, no back off
215@8
3x205@6
3x215@7.5
3x225@8 guessing based on video
https://youtu.be/ohEKro0urgQ

Bis/tris

RealB if you're reading, does this look right?

w1d2
Deadlift
Wu, 365@8
5x315@6
5x330@7.5
5x340@8
https://youtu.be/XDfo-L4klwQ

CGBP - TNG
Wu, 235@8
8x190@6
8x200@8
8x210@9
https://youtu.be/w10w40D2Q7E

Squat
Wu, 275@8
8x185@6
8x195@7
8x210@8
https://youtu.be/5F7Tp0zZHoc

Half assed the squats due to time and missed a couple RPE targets, but otherwise good session

w1d3
Squat
Wu, 275@8
7x200@6
7x215@7
7x225@8 whoops
https://youtu.be/xIOjLGsczQU

TnG bench
Wu, 255@8
10x200@7
10x210@8.5
10x215@9 embarrassing
https://youtu.be/o_b8Y3ps0Co

Incline bench
Wu, 185@8.5
8x135@6
8x140@7
8x140@8

Uncle. Thoroughly not looking forward to adding back off sets. Two days off needed.

Fakeb don't even crunchyblack.


Those squats look a lot better than your old ones, if I am remembering correctly. The bar path is better.

w1d4
Snatch grip rack pull @ knee??
Wu, 365@8
8x295@7
8x305@8
8x320@8.5 grip seems to be the lifting factor here but I don't own straps
https://youtu.be/kCbVHiViMdQ

Towel press
Wu, 275@8
7x215@6
7x230@8
7x240@8.5
https://youtu.be/vnQecyXgHCQ

Program called for weighted chins but I'm too fat so just did bw
7,7,7

Bis/tris

Good first week. Diet mostly on point, down a couple lbs. Leggo

w2d1
Squat wu, 280@8
4x245@7
4x255@8
4x265@8.5
4x250@8.5
https://youtu.be/n6iRlxsGzgM

Comp bench wu, 255@8
4x235@7
4x245@8
4x250@9
4x235@8.5
https://youtu.be/XYKL2iNlL9A

Larsen press wu, 245@8
3x225@7
3x235@8
3x240@9
3x230@8.5
https://youtu.be/84D8i8yLBCc

Finished with some face pulls

w2d2
Deadlift wu, 375@8
4x320@7
4x335@8
4x350@9 lost grip on third rep but switched to mixed and finished like a boss. Last two reps cat back tho
https://youtu.be/YzNxjvUdo2I
4x330

2 count pause bench wu, 250@8
4x225@7
4x235@8
4x245@9
https://youtu.be/dsWPahbmpdI
4x235

Pause squat wu, 250@8
4x225@6
4x235@7.5
4x245@8.5
https://youtu.be/q8NNhbQrgcs
4x235@8.5

Really glad I went, didn't get much sleep last night but went and grinded it out anyway

First "bad" session of new program, just too fatigued from last night. Gonna take two days off

w2d3
Squat wu, 285@8.5
6x225@8
6x235@9

TnG bench wu, 275@8.5
7x225@8
7x225@8

Was supposed to ohp as well but I'm all out of juice

w2d4
Conventional 1" deficit DL wu, 315@8
6x275@7
6@290@8
6@300@8.5
https://youtu.be/Ln1QHpGte-E
6@285@8.5

Towel press wu, 295@8.5
5x255@7
5x265@8.5
5x270@9
https://youtu.be/wCKtvBmo8k0
5@255@9

Chins 8,6,5,4

Bis/tris

Crunchy,

Slow down. Stay tight.

Bench
Slow down. The bar should stay over your elbows. Yours falls ahead. Lots of wasted energy and gainz correcting that bar path. It was particularly evident on the cg bench.

Slow down the descent. Grip the bar as tight as you can from unrack to the end of the set.

Deadlift
Bouncelifts are usually forbidden on this program. Every rep from a dead stop. I will permit you to do bouncelifts if you notate them as such.

Again. Slow down. Big breath. Grip the **** out of the bar. Chest up.

For deficit, consider seeing how these feel by doing a DL from the floor while wearing squat shoes to create the deficit.

Squat
Looks fine. But slow down. Big breath. Tight. You squat like you're racing to finish the set before anyone else lol

RPE
Fine. Drop sets, don't stop at 8.5 if the programming says continue until @9

Lmk if you have questions

I do rush, I guess I feel like it increases my work capacity. And I rush squats because they're woat.

w3d1
Comp squat, wu, 290@8.5
3x255@7
3x265@8.5
3x270@9
https://youtu.be/vD26PVg1FSs
3x255@9

Comp bench wu, 265@8
3x235@7
3x245@8
3x250@9
https://youtu.be/240x4JwDw3M
3x240@9

3 ct bench wu, 240@8
4x225@7.5
4x230@8.5
4x235@9
https://youtu.be/x0gl8mw36yw
4x225@9

w3d2
Deadlift wu, 385@9.5 whoops. ****ed up the rest of the deadlifts
3x340@8
3x350@8.5
3x355@9
https://youtu.be/1_yHgWG1Hd4 blah
3x335@9

CGBP wu, 265@8
6x215@7
6x225@8
6x235@9
Video shortly
6x225@9

No squats today