Ok, sore doesn't even begin to describe the state my legs are in today.  OUCH!!!! 

No heavy training today.  Going to try and get in some good cardio at some point today.  

TRAC was really good today.  Stress levels dropped a lot over the last 24hrs.  Thats a great thing.

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TRAC: Mod. stress/AVE CNS

Tough workout today. Not getting enough sleep at all. Most likely the reason for the higher stress levels and CNS scores. But still doing pretty good so far this week. Fighting a lot of sorness in legs and low back, most likely from saturday's meet.

Forgot to include GRH on the chart. Just did 3x10 @ bodyweight.

Week 7

Day 43 - 7/27/10

3ct pause deadlift - 1RM: 425 lbs

135 lbs x 4 reps x 1 sets @ 8 RPE - 32% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 53% of 1RM
315 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
340 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
330 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

4ct pause bench - 1RM: 300 lbs

135 lbs x 4 reps x 1 sets @ 7 RPE - 45% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 62% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
235 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
240 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

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ROUGH today! day in between meet and starting new cycle is tough. No big problems with it though. goals for raw meet in Nov.:

1. Bench close to 400
2. Squat 400 or more
3. Pull 525 or more

I think those are reasonable goals. Have a good week everyone.

Week 7

Day 42 - 7/26/10

3ct pause squats - 1RM: 344 lbs

135 lbs x 4 reps x 1 sets @ 8 RPE - 39% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 54% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM
250 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

incline bench - 1RM: 304 lbs

135 lbs x 6 reps x 1 sets @ 8 RPE - 44% of 1RM
155 lbs x 6 reps x 1 sets @ 8 RPE - 51% of 1RM
185 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM
205 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
225 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
220 lbs x 6 reps x 1 sets @ 9 RPE - 72% of 1RM

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Went 9 for 9 on the day.  Ended up with a 1515 total @ 242 (weighed 231 I think).  The 556 bench is a new usapl miss. state record, breaking Jeff Douglas 's previous best of 551.  Also broke all my pr's in each lift.  The 507 pull is a raw pr of 107lbs.  Next up is the usapl region 6 meet in Nov.  Plan on doing it raw.  Never done a full meet raw, so looking forward to seeing what I can do.

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Body wt:  234

So, not where I would like to be, but it is what it is.  Got a lot of work to do as far as wt. loss goes come next Monday.  Am really to get going on wt. loss, but my first goal is to kick butt on Saturday.  Feeling really good today.  Nervous, but ready for Saturday.  CAN'T WAIT!!!!!!!!!!!!!!!!!

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Ok, update:  about 3 days out from the usapl mississippi st. meet and I am feeling great!  Can't wait till Saturday.  Took openers on Monday and the feedback I have gotten has been good.  Thinking about going with my super F6 on bench instead of the reg. F6 I have been going with.  Feel like the super F6 gives me more pop and I am more use to the heaver material.  Not sure though.  Either shirt would work.  At this point, its all a mental game with me.  

On a side note, this will be my last meet @ 242.  Tired of carrying around extra wt. that is probably hurting my health in the long run and just doesn't look good.  So, going to start on my diet (bad word!) Sunday morning.  Biggest thing I will be adding is cardio on a larger scale.  Wt. training will stay the same as far as meets, but going to focus on raw training for the next several months.  Need a break from gear.  And I have found raw training to be more fun and not as time consuming.  

Anyway, sorry to ramble.  I'll post my current wt. tomorrow and Friday.  The meet itself will be on ustream if you are interested in watching.  Will post the link as soon as I get it.   

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Very happy with this cycle.  Bench is not as good as I would have liked, but the total and the raw deadlift is what was most on my mind. 

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Ave. Stress/below ave. CNS

My TRAC for today was not as good as in past days. The 4.5 hrs. of sleep probably had something to do with that. But had a great training day none the less.

Much better this week on my raw DL\'s. Happy with these numbers.

Lunges: 3x8 w/50lbs. (held a kettlebell in each hand)

Week 7

Day 40 - 7/13/10

raw deadlift - 1RM: 535 lbs

245 lbs x 3 reps x 2 sets @ 8 RPE - 46% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 63% of 1RM
425 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
430 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

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Low stress/Ave. CNS

Squats: Hit good numbers today. Only thing I am worried about is depth. Got some good video of squats today, so will let others judge it.

Bench: Decent. Have just not had a good cycle in the shirt, mostly because I just have not been able to get the work in with my 1 ply F6. Hit 500x2 today, but not good reps at all. Thinking of opening with 500 and then going straight to 555 to try and break the state record. We will see.
135x5
225x5
315x1
added single F6
405x3
500x2 (stopped. ran out of time. locked out but very ugly reps)

Week 7

Day 39 - 7/12/10

suit squat - 1RM: 471 lbs

225 lbs x 3 reps x 1 sets @ 7 RPE - 48% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 67% of 1RM
370 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
400 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
380 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

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350

385

370
 

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Came back from a bad Tues. and had a great day.

2B raw bench: no major problems. Strength was great. Also look a single with 385. Probably about a RPE of 9.5 on that.

Deadlift: Felt real good about these. Good bar speed on every set.

Will post vids in a few.

Week 7

Day 38 - 7/8/10

deadlift w/90c - 1RM: 435 lbs

245 lbs x 3 reps x 1 sets @ 8 RPE - 56% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
350 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
370 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

2B raw bench - 1RM: 389 lbs

225 lbs x 2 reps x 1 sets @ 7 RPE - 58% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
335 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
350 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

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Had a good day today.  Did about 50min. of Kempo style kickboxing that accually has me a little sore this morning.  Enjoy this type of cardio vs. traditional running or something like that.

Deadlift training later today.  Yall have a good Thursday. 

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One word: CRAP!!!! Thought I was going to have a much better day on deadlifts than this. My TRAC looked good this morning. Not sure why, maybe poor technique on the 460. Looks like I pulled more with my back right at the start. Downloading the vid now and yall can look for yourselves.

GHR: 3x8 with a miniband hooked up for extra resistance. Worked good.

Week 7

Day 37 - 7/6/10

raw deadlift - 1RM: 469 lbs

315 lbs x 1 reps x 1 sets @ 8 RPE - 67% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
460 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
435 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM

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Squats felt real good today. Feel like a 450 is doable come meet time.

Bench was ok. The 520 felt very heavy. Was probably closer to a 9.5 or even a 10, but some of it may have been cause I was feeling stressed out today. Didn't feel that way on squats though. Strange?

Week 7

Day 36 - 7/5/10

suit squat - 1RM: 447 lbs

335 lbs x 1 reps x 1 sets @ 8 RPE - 75% of 1RM
385 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
425 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Shirt bench - 1RM: 547 lbs

425 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM
500 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
520 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

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Great workout today.

Squats: Big PR today. Was not sure about the 300, but nailed it big time.

GHR: Did 3x8 using a mini band for extra resistance. Worked great.

Also hit a single of 405 w/my 1 ply suit. Vid will be up later.

Week 7

Day 35 - 7/2/10

3ct pause squats - 1RM: 375 lbs

135 lbs x 4 reps x 1 sets @ 8 RPE - 36% of 1RM
185 lbs x 4 reps x 1 sets @ 8 RPE - 49% of 1RM
225 lbs x 4 reps x 1 sets @ 8 RPE - 60% of 1RM
260 lbs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM
300 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

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