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Getting Artificially Strong (and complaining about Cardio)

3/4
Dominate the Bike W1D1
152 Cals

Today
Wide Grip Lat Pulldown - 100#
10x10
Superset with
Seated BtN Press - 80#
10x10

Seated Lateral Raise - 22.5#
x18, xMyorep
Superset with
Armblaster Curls - 60#
x15, xMyorep

Feeling good, lat pulldowns are definitely getting closer to a stall but still going strong. Started a program called Dominate the Bike on my fan bike. Hopefully I can keep it up, some cardio will probably help with all of this volume.

The pumps after this are crazy, I feel so big until they go away lol
 
Seated Shoulder Press - 95#
x18, x6, x6

Seated DB Press - 35#
4x10, x14

Dips
x8, x9

Seated Lateral Raise - 22.5
4x15

Incline DB Skullcrusher - 30#
3x10, x12

Blitz Bike - 10 Min Tempo
79 Cals, 3.1 miles, 51 RPM average

Felt really good today, hit a bunch of PRs. Three reps on seated press, 4 reps on seated DB press, one rep on dips. Hoping to break the plateau at 95#!
 
Lat Pulldown - 100#
x22, x8, x9

Seal Row - 42.5#
4x10, x11

Seated Row - 110#
x15, x11

Seated DB Curls - 20#
4x15

Shrugs - 285#
3x10, x11

Some nice plateau busting today! Broke through 42.5# on the seal row and 20# on curls. Also the seated row just exploded which was nice. A good day of lifting.
 
Hatfield Squat - 150#
5x12

Dominate the Bike
21 Minute Tempo
154 cals, 6.2 miles

Went super light on the squats and know I’m still going to feel it for awhile lol. Squats and cardio are back, feels like a complete program again. Just need to hit grappling more consistently now.
 
Dominate the Bike W1D4
30 Minute LISS
1271m, 2:27 average pace

Switched over to the BikeErg for the steady state.
 
Wide Grip Lat Pulldown - 105#
10x10
Superset with
Seated BtN Press - 85#
10x10

Lateral Raise - 22.5#
x21, xMyorep
Superset with
Armblaster Curls - 60#
x20, xMyorep

Moment of truth next week as I hit my previous PV in BtN Press, need to beat 85 reps. The lat pulldown is still surprisingly good. Like I will take it, but surprising.
 
3/12
Dominate the Bike Beginner W2D1 - 25 Minute Tempo
183 cals

3/13
Dominate the Bike Beginner W2D2 - 10 Minute Tempo
83 cals

Today
Seated 70 Shoulder Press - 95#
x20, x6, x6

Seated DB Press - 37.5#
4x10, x12

Dips - Purple
2x9

Seated Lateral Raise - 25#
2x15, x10, x11

Decline DB Skullcrusher - 32.5#
4x10

Damn, so close to getting out of 95#. Deload time but a five rep PR, in three weeks I think I’ll crush it. DB shoulder press is going phenomenal, super happy with that.
 
Wide Grip Lat Pulldown - 105#
x21, x12, x9

Seal Row - 45#
5x10

Seated Row - 110#
x15, x11

Seated DB Curls - 22.5#
2x15, x12, x10

Barbell Shrugs - 295#
4x10

Dominate the Bike W2D3
27 Minute Tempo
187 cals

Still crushing my seal rows, quite pleased with them. Curls are the struggle here, as always. Shrugs are happening but man are they taxing at this point.
 
Hatfield Squat - 195#
3x15, 2x10

Dominate the Bike W2D4
30 Min LISS
12355m

Those squats were rough, I was fairly gassed by the fourth set and it was more a lung issue than a legs issue at that point.
 
Wide Grip Lat Pulldown - 110#
10x10
superset with
Super ROM Lateral Raises - 10#
10x10

Armblaster Curls - 50#
x23, xMyorep

Dips - Purple
x9, xMyorep

My shoulder was clicking a bit and it got me spooked on the BtN so I dropped it. Trying out lateral raises, kind of light this round but I’ll build into them.
 
3/20
Dominate W3D1
26.5 minute tempo
182 cals

3/21
Seated Press - 85#
x22, x10, x8

Seated DB Press - 40#
2x10, x8, x7, x8

Dips - Purple
x10, x8

Seated Lateral Raise - 20#
3x15, x16

Decline DB Skullcrushers - 35#
x10, x9, x8, x7

Dominate the Bike W3D2
10 Minute Tempo
80 cals

Today
Wide Grip Lat Pulldown - 110#
x21, 2x9

Seal Row - 47.5#
5x10

Seated Row - 110#
x17, x10

Seated DB Curls - 17.5#
3x15, x16

Shrugs - 275#
3x10, x15

Dominate the Bike W3D3
24 Minute Tempo
175 Cals

Feeling good, a big jump on seated row and seal row.
 
Hatfield Squat - 190#
4x15, x10

Dominate the Bike W3D4
35 min LISS
13616m

These sets of 15 are spicy, got me struggling to catch my breath.
 
3/25
Dominate the Bike W4D1
30 Mins LISS
11951m

3/27
Wide Grip Lat Pulldown - 115#
10x10
superset with
Super Rom Lateral Raises - 12#
10x10

Dips - Purple
x10, Myorep Match

Armblaster Curls - 55#
x23. Myorep Match

Dominate the Bike W4D2
10 Minute Tempo
87 cals

Today
Hatfield Squat - 185#
5x15

Dominate the Bike W4D3
20 Minute Tempo
145 cals

Starting to see some good gains on the tempo RPM with the bike.
 
3/29
Bench Press - 205# x1
Camber Bench Press - 185# x1
Seated Military Press - 155# x1

Today
Back Squat - 315# x1
Deadlift - 315# x1

Tested all my relevant 1RM. No change in my pressing, hit all my lifetime numbers but Squat was 30# behind and Deadlift 80#.

Looking to start Base Strength AI next week, running 70s Powerlifter off of it.
 
Hrungnir said:
3/29
Bench Press - 205# x1
Camber Bench Press - 185# x1
Seated Military Press - 155# x1

Today
Back Squat - 315# x1
Deadlift - 315# x1

Tested all my relevant 1RM. No change in my pressing, hit all my lifetime numbers but Squat was 30# behind and Deadlift 80#.

Looking to start Base Strength AI next week, running 70s Powerlifter off of it.
Click to expand...
Are you trying to up your numbers in the big 3? Looks like our lifts are similar.
 
70s Powerlifter W1D1
Bench Press
125# x10, 130# 2x10, 130# x14

Illegally Wide Grip Bench
115# 2x10, 110# 2x10

Cambered Bar Bench
115# 3x10, 105# x10

Lat Pulldowns
110# 3x15

Seal Rows
35# 3x15

Barbell Curls
45# x15, 55# 2x15

Survived the first, definitely a lot of volume. The app definitely is a work in progress lol, no issues with the program just the user interface.
 
Back Squat
190# - x10
200# x10, x12

SSB Squat
130# x10

Hatfield Squats
130# - 3x10

Goblet Squat
24kg - x15
20kg - x15

Bulgarian Split Squat
BW - 2x15

Situps
BW - 2x15

This was rough, I might not walk until Sunday lol. The AI predicted way too high of a SSB squat for me, 160# 3x10. I died trying 130# and it shut them down. I think getting used to this volume on squats will be a lot of sore days.
 
Seated Press
95# - 3x10, x12

Seated BtN Press
75# - 2x10
70# - 2x10

Seated Wide Grip Press
70# - 4x10

Lateral Raise
20# - 3x15

Overhead DB Extension
40# - 3x15

Tricep Pressdown
50# - 1x10

Accidentally went way too heavy on the press downs and the AI shut that s*** down. Going to start at 40 next week, probably more realistic for sets of 15.

Everything else was good, wide grip press took some time to groove. Kept scraping my chin.
 
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