Longer note. Got a draft of the peaking program I'm designing fleshed out. But I'm open to suggestions and critiques to make it as well planned as possible. So I'll be posting it in case anyone wants to take a look at it.
Most of the accessory exercises have TBD for their loads. This is to enable some agency for my friend. Let him pick the appropriate load for the target rep ranges since he has a better sense of where he is for the those. Also, accessory exercises were chosen to enhance how he already squats and benches (no need to change what already works).
Here's the current program:
Current maxes:
Squat: 515
Bench: 385x3 (415-420 estimate)
Week 1 (87.5% of current/ projected 1RM)
Day 1:
Bench press:
3x3 360
1x6 335
Seated Shoulder Press:
3x8 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 450
1x6 415
RDLs:
3x8 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 285
Close Grip Bench Press:
3x12 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 315
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 2 (90% 1RM)
Day 1:
Bench press:
3x3 375
1x5 345
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 465
1x5 425
RDLs:
3x6 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x5 285
1x6 255
Close Grip Bench Press:
3x8 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x5 345
1x6 315
Horizontal Leg Press:
3x8 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 3 (92/92.5% 1RM)
Day 1:
Bench press:
2x2 385
1x4 350
Seated Shoulder Press:
3x6 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x2 475
1x4 435
RDLs:
3x6 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
2x4 285
1x6 255
Close Grip Bench Press:
3x6 235
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
2x4 355
Horizontal Leg Press:
3x6 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Week 4 (95% 1RM)
Day 1:
Bench press:
3x1 395
1x2 355
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x1 490
1x2 435
RDLs:
3x4 245-250
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x4 285
Close Grip Bench Press:
3x4 225
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x4 315
Horizontal Leg Press:
3x4 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Bridge (Week 5)
Day 1:
Bench press:
3x8 255
1x20 225
Seated Shoulder Press:
3x4 185
Triceps pushdown:
3x15 TBD
Incline Flys:
3x15 TBD
Lateral Raises:
3x15 30 (2 15s)
Day 2:
Squat:
3x3 345
1x10 315
RDLs:
3x4 225-255
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Hip Abductors (superset):
3x15 TBD
Hip Abductors (superset):
3x15 TBD
Day 3:
Smith Machine Incline Press:
3x6 225
Close Grip Bench Press:
3x12 185
EZ Bar Skull Crushers (Dumbbells work too for joint health):
3x15 TBD
Lateral Raises:
3x15 30
Cross Cable Flys:
3x15 TBD
Day 4:
Narrow Stance Smith Machine Squats:
3x6 255
Horizontal Leg Press:
3x12 TBD
Leg Extension:
3x12 TBD
Seated Leg Curl:
3x12 TBD
Lateral Lunges:
3x30 (total for both legs) Body Weight
Max Day(Week 6):
Bench:
390
410-420
425-435 depending on second attempt
Squat:
495
520-530
535+ depending on the second attempt
Thank you for reaching the end!
#asknostr #fitness #fitstr #liftstr
It's nice to feel stronger again. I dropped about 23 lbs from September to the end of October and it was a big adjustment before the muscle memory really started to kick in
Great deadlifting session today. Tried out a new preworkout and it's a heavy hitter. Finally pulled 440 for the first since my diabetes diagnosis. Jumped to 455 after that, and my top set for the day was at 465 https://blossom.primal.net/e2bb7e31e605823e7bde2f3a3a09069b8e4a0dc306339da89660f0ae9ae97247.mp4 
.
Back off set was at 385x4. Finished with a set of snatch grip deadlifts at 335. Those were at a much more appropriate load than last time.
Guess 475 is the goal for the end of the year. We'll see how that goes before I start working towards 500.
I'm glad you got a system worked out for preventative care
I know exactly what you mean. Those cracked discs were the Air Force's parting gift to me lol
Improving hip mobility and strengthening both the core and posterior chain has been beneficial with my pain in my lower back from herniated discs. Anecdotal of course, but having a rough idea where muscular pains originate from in the kinetic chain is always helpful.
The app I currently use counts warm up sets. Its closer to 7. And it's all I did today too
Had a great deadlifting session. Still a bit congested, but that didn't matter today. Got up to 425lbs for a single and worked back down to 390 conventional.
There was enough time left today to finish with a set of snatch grip deadlifts. Kinda overestimated the difficulty. Will definitely need to up the weight next time.
Feeling fucking great.
https://blossom.primal.net/b20d5c87dca04df2d5b40acf2d280c06946a1f61c38fe128af57f9d2bc13a96a.mp4 
#BTClift challenge week 14.
I've been playing around with zercher squats. I'm not sure about the depth on these. With normal squats I like to go a lot deeper, but here the bar gets in the way and I would have to shift my balance. Maybe I'll just go a little deeper next time.
BTC at 91.3 K = 92.5 KG (204 lbs).
#fitness #lifting #challenge #fitstr #liftstr #gym #gymstr
https://blossom.primal.net/8c1eed8e655073ec277f6deae9baa71352a26e4883ddf3cb84400687d9ca5ee6.mp4
That's still great depth
Had a nice upper body day. Everything felt pretty good. There's some elbow pain from squatting earlier this week, but some shoulder mobility work will alleviate that.
After doing some axel presses, I've finally tested the waters on my 3 main lifts. I'll see where I can get them to by the end of year, then we'll set progression goals.
https://blossom.primal.net/81e52e6f667030b81a16a81785681a74a97ca1b11423708b715eba3fe1fca468.mp4 
Nice, little deadlift session today. Good use of all those Thanksgiving carbs calories.
The three top sets from today are 365 lbs x 1, 405x1, and a back off for 375x2.
Slowly building my strength back up. 405 wasn't moving much 3 weeks ago.
https://blossom.primal.net/b51dfd0bb7eefdd4bce1144d71c477b49ec59c573920efbff86dd424b11168b4.mp4 
Sorry to hear that. Hope it recovers well enough before your comp
I’m competing next weekend. This is my last heavy squat before competition.
175kg > 192.5kg > 205kg
Where the lifters at? Does Nostr have lifting culture?
https://blossom.primal.net/1545cbfdc1e26829137da50d725e61f731d0b73d02c70285dccf59249f5f9f5e.mp4
Those squats are looking good. What are aiming to hit for your other lifts?
🤣 🤣True American classics
Gotta be careful. Someone could've slipped some spam into the scramble.
One of my favorite things to tell my clients early on is that training is the fun/easy part for us. Fixing our sleeping patterns, improving our sleep hygiene, and making needed dietary changes are the truly difficult parts.
I'm somewhat familiar with how a lack of movement can affect bone density and the lack of sunlight makes sense. Are there any studies or meta analyses of the others that you've found?
Took step one in detwitterfying. Finally took that shit off my phone. Some habits to be broken for sure, but that's just a few days.
I can just do it.
That's fucked up. There's a deep failing in the family, culture, society, somewhere where going into that kind of work is seen as having a better upside for young women then other options they see in front of them.
And it's not just women being failed. Someone's paying for those subscriptions.
Made it to 10 years of marriage. Only the birth of my children are more important days in my life. Don't regret a single day of it.
I know what you mean. A good lift or run puts my mind in the right place