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 Training Log Update
posted on 2010.07.25 11:50:40
On a roll this week! Another good one. First time doing reverse band squats in a while, so they felt a bit awkward. 4 bd bench felt really good and strong, but I am learning to be conservative on bench. By the time I got to RDL's, I was again too fatigued to productively continue. My glutes were protesting, as was low back.
Week 43Day 3 - 7/23/10reverse band squat - 1RM: 741 lbs405 lbs x 4 reps x 1 sets @ 6 RPE - 55% of 1RM455 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM 495 lbs x 4 reps x 1 sets @ 8 RPE - 67% of 1RM 545 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 585 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 555 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 4 bd bench - 1RM: 494 lbs315 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM340 lbs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM 365 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 385 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM 395 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 385 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM RDL - 1RM: 463 lbs225 lbs x 8 reps x 1 sets @ 7 RPE - 49% of 1RM315 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.07.23 13:18:30
This was one of those awesome training sessions that I will remember for a while! Bench felt great, Got a big PR on deadlift, never mind that they were paused! Now, I just have to remember not to get hurt.
Week 43Day 2 - 7/21/10top half 1-1/2 bench - 1RM: 383 lbs315 lbs x 2 reps x 1 sets @ 7 RPE - 82% of 1RM335 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM 345 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 340 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM 330 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM DL (pause at knees, up and down) - 1RM: 650 lbs405 lbs x 2 reps x 1 sets @ 7 RPE - 62% of 1RM495 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM 545 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM 585 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 555 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM incline bench - 1RM: 357 lbs225 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 260 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM lunges - 1RM: 218 lbs135 lbs x 5 reps x 1 sets @ 7 RPE - 62% of 1RM155 lbs x 5 reps x 2 sets @ 7 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.07.23 13:07:27
Good session. ran out of time and had to leave. 495 x 2 on squats felt suprisingly easy, so made a 50 lb jump and reality set in.
Week 43Day 1 - 7/19/10squat ISO MIO - 1RM: 540 lbs315 lbs x 5 reps x 1 sets @ 6 RPE - 58% of 1RM405 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM 455 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM 495 lbs x 2 reps x 1 sets @ 8 RPE - 92% of 1RM 545 lbs x 1 reps x 1 sets @ 10 RPE - 101% of 1RM bench (pinky on ring) - 1RM: 406 lbs315 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM335 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM 355 lbs x 2 reps x 1 sets @ 8 RPE - 88% of 1RM 365 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM elbows out DB tricep extensions - 1RM: 92 lbs40 lbs x 8 reps x 1 sets @ 7 RPE - 44% of 1RM50 lbs x 7 reps x 1 sets @ 7 RPE - 55% of 1RM 60 lbs x 7 reps x 1 sets @ 8 RPE - 66% of 1RM 65 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.07.18 09:48:16
A less than stellar day today. This week was high stress, high intensity, and by today I was feeling it! Got off to a bad start by forgetting my bands, so instead of doing reverse band squats, I had to do regular squats. Then, last time I squatted I had gotten a PR 500 x 3 with no belt, and I am definately stronger now. So I was very confident that 500 x 2 no belt would be no problem. I managed to screw it up though by going down very slowly, getting no stretch reflex, and basically trying to do a pause squat, which didn't work. I was aggravated at myself for that and decided to keep doing sets with 500 until I got it right, so I did 3 more sets, but I did add my belt because my low back has been hurting. I think the last 2 heavy workouts have just caught up with me. I was feeling fatigued, back hurt, and by the time squats were done, knees hurt too. Did 4 bd bench and called it quits. RDL's would have been counterproductive at that point.
Week 42Day 3 - 7/16/10squat - 1RM: 568 lbs315 lbs x 6 reps x 1 sets @ 7 RPE - 55% of 1RM405 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM 455 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 500 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM 500 lbs x 2 reps x 2 sets @ 8 RPE - 88% of 1RM 500 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM 4 bd bench - 1RM: 438 lbs365 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM405 lbs x 2 reps x 1 sets @ 10 RPE - 92% of 1RM 385 lbs x 2 reps x 1 sets @ 8 RPE - 88% of 1RM 405 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM 425 lbs x 2 reps x 1 sets @ 10 RPE - 97% of 1RM 375 lbs x 3 reps x 1 sets @ 9 RPE - 86% of 1RM |
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Training Log Update
posted on 2010.07.18 09:37:48
Another great session. 545 x 4 is a deadlift PR, even without the pauses. I added a belt when I did that set. No rack was available when doing lunges, so I just snatched 135 off the floor and did them that way, so had to stay light.
Week 42Day 2 - 7/14/10top half 1-1/2 bench - 1RM: 369 lbs315 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM325 lbs x 4 reps x 1 sets @ 10 RPE - 88% of 1RM 310 lbs x 4 reps x 1 sets @ 10 RPE - 84% of 1RM 300 lbs x 4 reps x 1 sets @ 10 RPE - 81% of 1RM DL (pause at knees, up and down) - 1RM: 641 lbs315 lbs x 4 reps x 1 sets @ 7 RPE - 49% of 1RM405 lbs x 4 reps x 1 sets @ 8 RPE - 63% of 1RM 500 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM 545 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 505 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM incline bench - 1RM: 344 lbs225 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 255 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 255 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM lunges - 1RM: 211 lbs135 lbs x 8 reps x 3 sets @ 7 RPE - 64% of 1RM |
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Training Log Update
posted on 2010.07.13 16:54:07
This training felt great. I have never done ISO MIO squats before, and they are hard as hell but I like them. My ass and legs are more sore than usual from them.
Week 42Day 1 - 7/12/10squat ISO MIO - 1RM: 576 lbs405 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM455 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 440 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM 425 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 415 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM bench (pinky on ring) - 1RM: 406 lbs285 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM335 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM 345 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 335 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM 325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 320 lbs x 4 reps x 1 sets @ 8 RPE - 79% of 1RM elbows out DB tricep extensions - 1RM: 84 lbs60 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM65 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 60 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM 60 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM DB concentration curls - 1RM: 76 lbs50 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.07.11 16:23:23
Again, could not train wednesday with my partner, went in on thursday. My low back was hurting so much that I went to the Chiropractor. He did a great job, pushed one of the lower vertebrea back into place, and I felt immediate relief. He just shook his head when I told him I was headed to the gym to deadlift. Had a great deadlift and bench session, felt strong on both.
Missed the 3rd workout of the week, as I went to Columbus with Rory to help him at his meet. He kicked ass on squats! In case he doesn\'t say it, Chuck Vogelpohl came by twice to compliment him on his squats. Week 41Day 2 - 7/8/10deadlift- pause at knees, up and down - 1RM: 619 lbs405 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM495 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 480 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM 3 bd bench (tfs) - 1RM: 432 lbs315 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM365 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM 380 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM 370 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM zercher squat - 1RM: 431 lbs275 lbs x 4 reps x 1 sets @ 8 RPE - 64% of 1RM315 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 335 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM |
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Training Log Update
posted on 2010.07.11 16:15:52
Another crazy week! I could not train monday, was driving back from D.C. My low back has been sore and aggravated from all the time on the road, so I had to cut high bar squats short due to pain.
Week 41Day 1 - 7/6/105.0.X.0. tempo bench (tfs) - 1RM: 368 lbs300 lbs x 4 reps x 1 sets @ 8 RPE - 82% of 1RM315 lbs x 4 reps x 1 sets @ 8.5 RPE - 86% of 1RM 320 lbs x 4 reps x 1 sets @ 10 RPE - 87% of 1RM 310 lbs x 4 reps x 1 sets @ 9 RPE - 84% of 1RM high bar squat - 1RM: 528 lbs405 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM475 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM tricep push downs - 1RM: 206 lbs120 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM140 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 130 lbs x 8 reps x 1 sets @ 9 RPE - 63% of 1RM |
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Training Log Update
posted on 2010.07.03 11:30:23
Front squats went much better than last week! My low back is still sore, but not nearly as aggravated. I substituted 3 bd bench for DB presses, which I had missed on wed., because I am weaker at 3 bd. Besides, we have no heavier DB's at the gym.
Mike, Bob, Tron, what you guys said about bench being the first thing to suffer when dehydrated or otherwise physically stressed held true again. I have been on the road, missing workouts, eating crappy food or missing meals, and staying in motels after long work days and my bench performance definately reflected that! Another week of this BS and hopefully I can get back on track. Week 40Day 2 - 7/2/10front squat - 1RM: 452 lbs275 lbs x 3 reps x 1 sets @ 7 RPE - 61% of 1RM315 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM 335 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM 355 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 375 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM 345 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM 3 bd bench (tfs) - 1RM: 417 lbs315 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM365 lbs x 3 reps x 1 sets @ 8.5 RPE - 88% of 1RM 375 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM cable pull-throughs - 1RM: 356 lbs190 lbs x 8 reps x 1 sets @ 7 RPE - 53% of 1RM235 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.07.02 10:29:17
Missed monday and wednesday sessions due to being on the road with work, but I didn't want the week to go by without doing some pulling, so did wed.'s sumo's. Then did neglected muscle circuit of rowing, pushups, overhead squat, pullups, and muscle cleans a couple of times. Training again tomorrow.
Week 40Day 1 - 7/1/102.0.2.0. tempo sumo DL - 1RM: 619 lbs405 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 545 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM |
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Training Log Update
posted on 2010.06.26 18:11:53
I had to dump the bar on the 4th rep of front squats. My low back where the disc injuries are got kinda tweaked at the meet. It has been getting better, but driving is one thing that aggravates it, and I have been spending 4-5 hrs a day in a vehicle. It was aching and bothering me before I started to train, and the front squats really set it off. Since then I have been pounding the ibuprofen, icing the area, and trying to get the nerve swelling down. I have been through this routine numerous times, and know that I just have to let it calm down, then I can go ahead.
On a more positive note (sort of), the DB bench and pull-throughs felt good. Unfortunately, the puss gym Gold's where I train has no heavier dumbells, and the cable machine is maxed out with a 45lb plate hanging on it also. I am afraid to hang any more on there for fear the cable will break. Week 39Day 3 - 6/25/10front squat - 1RM: 383 lbs315 lbs x 4 reps x 1 sets @ 7.5 RPE - 82% of 1RM345 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM DB bench - 1RM: 182 lbs120 lbs x 4 reps x 1 sets @ 7 RPE - 66% of 1RM140 lbs x 4 reps x 3 sets @ 8 RPE - 77% of 1RM 140 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM 130 lbs x 6 reps x 1 sets @ 8 RPE - 72% of 1RM cable pull-through - 1RM: 297 lbs190 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM135 lbs x 8 reps x 3 sets @ 8 RPE - 46% of 1RM |
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Training Log Update
posted on 2010.06.26 17:58:03
This was a great session! I was happy with deadlifts in particular, those tempo deads are tough. I feel much stronger than I was at the meet 11 days ago.
Week 39Day 2 - 6/23/102.0.2.0. tempo sumo DL - 1RM: 633 lbs405 lbs x 4 reps x 1 sets @ 8 RPE - 64% of 1RM455 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM 500 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 475 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 3 bd bench (tfs) - 1RM: 456 lbs275 lbs x 4 reps x 1 sets @ 6 RPE - 60% of 1RM315 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM 340 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 365 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 345 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 345 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM zercher squat - 1RM: 426 lbs275 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM315 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 300 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM upright row - 1RM: 148 lbs95 lbs x 8 reps x 3 sets @ 7 RPE - 64% of 1RM |
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Training Log Update
posted on 2010.06.21 20:36:31
Felt good to get back to some heavier work. Hams are still sore from pull-throughs last friday. I think the high bar squat was a small PR, although I was expecting more of myself since I last did them in march. That was the same weight and reps, but with knee wraps. No wraps this time.
Week 39Day 1 - 6/21/105.0.X.0. tempo bench - 1RM: 371 lbs275 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM300 lbs x 4 reps x 1 sets @ 8 RPE - 81% of 1RM 315 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 300 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM high bar squat - 1RM: 594 lbs405 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM475 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 455 lbs x 4 reps x 1 sets @ 10 RPE - 77% of 1RM tricep push downs - 1RM: 169 lbs50 lbs x 8 reps x 1 sets @ 7 RPE - 30% of 1RM100 lbs x 8 reps x 1 sets @ 7.5 RPE - 59% of 1RM 120 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM 120 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM 100 lbs x 6 reps x 1 sets @ 8 RPE - 59% of 1RM |
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Training Log Update
posted on 2010.06.20 18:16:20
Opted to miss the monday session to rest up mentally and physically from the meet, then took it easy on wed. and fri.
I will get back to hitting it hard on monday. Week 38Day 1 - 6/16/102.0.2.0. tempo sumo deadlift - 1RM: 547 lbs405 lbs x 4 reps x 3 sets @ 7 RPE - 74% of 1RM405 lbs x 4 reps x 1 sets @ 7.5 RPE - 74% of 1RM 3 bd bench (tfs) - 1RM: 441 lbs315 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM365 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM 375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM zercher squat - 1RM: 357 lbs225 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM275 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM upright row - 1RM: 162 lbs65 lbs x 8 reps x 1 sets @ 7 RPE - 40% of 1RM95 lbs x 6 reps x 1 sets @ 7 RPE - 59% of 1RM 115 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM Day 2 - 6/18/10front squat - 1RM: 414 lbs315 lbs x 4 reps x 1 sets @ 7.5 RPE - 76% of 1RM315 lbs x 4 reps x 3 sets @ 8 RPE - 76% of 1RM DB bench - 1RM: 182 lbs100 lbs x 6 reps x 1 sets @ 6 RPE - 55% of 1RM120 lbs x 5 reps x 1 sets @ 7 RPE - 66% of 1RM 140 lbs x 4 reps x 2 sets @ 8 RPE - 77% of 1RM cable pull through - 1RM: 331 lbs120 lbs x 6 reps x 1 sets @ 6 RPE - 36% of 1RM150 lbs x 6 reps x 1 sets @ 6 RPE - 45% of 1RM 190 lbs x 6 reps x 1 sets @ 7 RPE - 57% of 1RM 215 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM 235 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM |
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Meet results for 100% RAW American Challenge
posted on 2010.06.16 20:31:12 Bench- 358 369x scratch Deadlift- 557 584 601X Strict Curl- 143 154 165x I had a really mixed day. Bench totally sucked- bad! I barely got my opener, which should have been easy. Deadlift went pretty good. I was fully expecting to pull 600. 584 went up fairly well. Curls were disappointing as well. I'm not sure what happened, but this is what I think may have happened; I was 224 about a week out, so decided to drop into the 220's instead of being at the very bottom of the 242's. So I cut back on my eating, which was easy because I am working out in the heat and don't have much of an appetite anyway. Weigh in was friday evening at 6. Friday morning I was down to 221, so I just didn't eat or drink much on friday, again working out in the heat and humidity and sweating my balls off. Friday at 3pm I was still 221, so I sweated it off by wearing chest waders out in the sun for about an hour and mowing the yard, etc. That wiped me out, but got me to 219 quick. Went to weigh in and was 218. Then friday night tried to drink and eat and rehydrate. Saturday morning I was still 220 and feeling not too strong. When it came time to lift, I couldn't believe how heavy my opening bench felt, and I got stuck at the top. I never get stuck at the top! Then came deadlift. 584 went up without too much trouble, although looking at the video later, I can see that I have some serious form issues to work on. This is the first time I have seen video of myself deadlifting. When the bar cleared my knees, it was several inches out in front of me. No wonder I missed 600! When I attempted 600, I started to black out at the top, lost my grip on my injured arm, and nearly went down. Rory suggested that it may have been dehydration, which sounds quite plausible to me. Even with that, the 584 beat the existing national record by 100lbs. Curls just aren't up to what they were pre bicep tear. It has been about 7-1/2 months, and I guess it's just going to take more time. I wanted to get back to 100% before switching over to just full power meets. Any way, if you have made it through this long narrative, thanks for reading and any thoughts or suggestions would be greatly appreciated. |
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Training Log Update
posted on 2010.06.11 05:56:02
This is deload week before the meet saturday. I am trying to drop weight and make it into the 220's. Only had 4 lbs to drop, so hopefully by the end of the day today, I'll be there.
Week 37Day 1 - 6/7/10bench - 1RM: 409 lbs315 lbs x 3 reps x 3 sets @ 7 RPE - 77% of 1RMdeadlift - 1RM: 601 lbs475 lbs x 3 reps x 3 sets @ 7.5 RPE - 79% of 1RMcomp curl - 1RM: 171 lbs120 lbs x 6 reps x 3 sets @ 7.5 RPE - 70% of 1RMDay 2 - 6/9/10bench - 1RM: 393 lbs275 lbs x 3 reps x 3 sets @ 6 RPE - 70% of 1RMdeadlift - 1RM: 607 lbs425 lbs x 3 reps x 3 sets @ 7 RPE - 70% of 1RMcomp curl - 1RM: 157 lbs110 lbs x 5 reps x 3 sets @ 7 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.06.06 10:57:03
Good session again, especially rack pulls. They felt a lot more maneagable this time.
I messed up on 3 bd bench by overshooting and hitting a 10 RPE, even though based on 1RM, I should have been doing 390 x 3 @9. I definately need to customize my RPE chart. I am thinking that I may be overtraining bench by thinking I am in the 80-85% range most of the time, when in fact, I may be closer to 90-95% or so. Week 36Day 3 - 6/4/10rack pulls - 1RM: 747 lbs495 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM545 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM 585 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 635 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 605 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM 3 bd bench - 1RM: 428 lbs315 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM345 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 365 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM 385 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 365 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM 365 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM DB curls - 1RM: 91 lbs50 lbs x 8 reps x 1 sets @ 7 RPE - 55% of 1RM60 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.06.06 10:44:23
Feeling better today. Squats went well, but I had a very bad set up with the 645 set and my back rouded over when I stepped back. I thought for a minute I may lose it, but managed to recover and at least get 2 reps. My middle back got really torqued up for the next 2 days from this.
I am trying to behave and stay at or below a 9 RPE on bench stuff to see if my bench will spring back. It's still down so far, only 1 week until the meet! Uh-oh! I may have screwed the pooch on this one. Week 36Day 2 - 6/2/10reverse band wide stance squat - 1RM: 717 lbs455 lbs x 3 reps x 1 sets @ 7 RPE - 64% of 1RM495 lbs x 3 reps x 1 sets @ 7.5 RPE - 69% of 1RM 550 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM 600 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM 645 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 610 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM reverse band bench - 1RM: 476 lbs365 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 395 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM 385 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM DB neutral grip bench - 1RM: 182 lbs90 lbs x 8 reps x 1 sets @ 6 RPE - 50% of 1RM120 lbs x 5 reps x 1 sets @ 7 RPE - 66% of 1RM 140 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 140 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.06.01 16:47:03
Bum day today. I tried to pull it together, but it wasn't happening. Bench is down from 2 weeks ago. Low back was sore, so I just stayed light on deads, didn't even want a disappointing top set. Figured it was better to just rest.
I attribute this to fatigue, as I have been hitting too many 10's, coupled with overload type training, and the current heat and humidity, which I have a very low tolerance for. Just been feeling sapped. Week 36Day 1 - 5/31/10bench - 1RM: 394 lbs275 lbs x 5 reps x 1 sets @ 6 RPE - 70% of 1RM315 lbs x 3 reps x 1 sets @ 7 RPE - 80% of 1RM 335 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM 355 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 335 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM deadlift - 1RM: 619 lbs315 lbs x 3 reps x 1 sets @ 6 RPE - 51% of 1RM405 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM 495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM BB curls - 1RM: 205 lbs95 lbs x 8 reps x 1 sets @ 7 RPE - 46% of 1RM135 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM incline sit ups - 1RM: 152 lbs60 lbs x 8 reps x 1 sets @ 7 RPE - 40% of 1RM80 lbs x 8 reps x 1 sets @ 8 RPE - 53% of 1RM 100 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM rowing - 1RM: 311 lbs135 lbs x 8 reps x 1 sets @ 6 RPE - 44% of 1RM185 lbs x 8 reps x 1 sets @ 7 RPE - 60% of 1RM 205 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.05.31 13:50:19
Great session! I haven't done rack pulls in a long time, and they felt great, and I was using weight far above what I left off with.
Week 35Day 3 - 5/28/10rack pulls - 1RM: 741 lbs315 lbs x 4 reps x 1 sets @ 7 RPE - 43% of 1RM405 lbs x 4 reps x 1 sets @ 8 RPE - 55% of 1RM 455 lbs x 4 reps x 1 sets @ 8 RPE - 61% of 1RM 495 lbs x 4 reps x 1 sets @ 8 RPE - 67% of 1RM 545 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 585 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 555 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM 3 bd bench - 1RM: 456 lbs275 lbs x 5 reps x 1 sets @ 6 RPE - 60% of 1RM315 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM 345 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 365 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 355 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM 345 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM seated GM from pins - 1RM: 375 lbs185 lbs x 8 reps x 1 sets @ 8 RPE - 49% of 1RM225 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM 245 lbs x 8 reps x 1 sets @ 8 RPE - 65% of 1RM 255 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM reverse band curls - 1RM: 261 lbs135 lbs x 8 reps x 1 sets @ 7 RPE - 52% of 1RM155 lbs x 8 reps x 1 sets @ 7 RPE - 60% of 1RM 185 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RM 0 lbs x 0 reps x 0 sets @ 0 RPE - 0% of 1RM |
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