I dislike beltless squats. Over the next couple weeks I may/may not be posting my training. I'm leaving on Monday, returning the following Wednesday. I'll be training at my future gym for when I move over to Melbourne permanently.

Week 27

Day 1 - 4/2/10

Squat (beltless) - 1RM: 191 lbs

120 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
140 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
152.5 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
145 lbs x 4 reps x 3 sets @ 8 RPE - 76% of 1RM
145 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

MG Floor Press +25c - 1RM: 106 lbs

75 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM
85 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
80 lbs x 4 reps x 2 sets @ 8 RPE - 75% of 1RM
80 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

SLDL off 2in box - 1RM: 197 lbs

110 lbs x 8 reps x 1 sets @ 7 RPE - 56% of 1RM
130 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM

0 Comments

Bench - Feeling good again. Nice raw PB.

Suited Deadlift - Not particularly good again. But a number of weeks at heavy weeks for me, it's kind of expected. Hopefully things will come right strength-wise the next couple weeks.

Had to rush my assistance.

Week 26

Day 2 - 3/31/10

Competition Bench Press - 1RM: 117 lbs

97.5 lbs x 1 reps x 1 sets @ 7 RPE - 83% of 1RM
105 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
110 lbs x 1 reps x 1 sets @ 8 RPE - 94% of 1RM
115 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

Suited Deadlift - 1RM: 253 lbs

200 lbs x 1 reps x 1 sets @ 7 RPE - 79% of 1RM
220 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
240 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM

CG 3 Board Press - 1RM: 155 lbs

100 lbs x 6 reps x 1 sets @ 7 RPE - 65% of 1RM
110 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM
110 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

SSB Good Morning - 1RM: 86 lbs

60 lbs x 6 reps x 3 sets @ 7.5 RPE - 70% of 1RM

1 Comments

Suited Squat - Messed up my first rep at 240, I'm not too sure what happened as a rather round spotter got in the way of the vid. Took 240 again and hit it pretty well. Camera angle is very high so tough to call depth on it. But 225 looked pretty good depth-wise.

Shirted bench - I need a larger soft suit... Badly. I won't go into details but it doesn't feel good and it doesn't look good. Benching itself was okay. I did the 135 with a belt, I don't like it at all. It threw me out of the shirt's groove and I got very little support. On the bright side it shows that my triceps are pretty damn strong!

Squat: 200, 225, the second 240. Bench: 125, 130, 135.

 

Week 26

Day 1 - 3/29/10

Suit Squat - 1RM: 253 lbs

200 lbs x 1 reps x 1 sets @ 7.5 RPE - 79% of 1RM
225 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
240 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM

Shirt Bench (Competition) - 1RM: 135 lbs

115 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
125 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
130 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
135 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

DB Bench - 1RM: 50 lbs

27.25 lbs x 8 reps x 1 sets @ 8 RPE - 55% of 1RM
34 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
31.75 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM
31.75 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM

1 Comments

Squat (no belt) - never squatted this heavy without a belt. It was odd, strength was there but the reps were very slow. Didn't feel like I was going to fail, and confident I could get another, but slowwwww.

MG Floor Press with chains - Modified the setup and grip on this exercise. Last week I had a wide grip and just hung the chains over the bar. I think this result in only a ~7kg different at the top from the bottom. Changed how I attached the chains, brought my grip in to halfway between the rings and the smooth. I think this result in a ~20kg contrast top vs bottom. Felt much more productive.

SG DL - Kept it light so save the back. Been a bit iffy of late (not helped by silly deadlift choices)

Week 25

Day 3 - 3/26/10

Squat (beltless) - 1RM: 189 lbs

140 lbs x 2 reps x 1 sets @ 7 RPE - 74% of 1RM
155 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
170 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
165 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

MG Floor Press +25c - 1RM: 100 lbs

70 lbs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
80 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
90 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
87.5 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

Snatch Grip Deadlift - 1RM: 178 lbs

110 lbs x 5 reps x 1 sets @ 6 RPE - 62% of 1RM
130 lbs x 5 reps x 3 sets @ 7.5 RPE - 73% of 1RM

0 Comments

My training partner had his skills assessment so he's in there too.

2 Comments

Shirt Bench - Some reps better than others. Got better as I went I think. Managed to touch higher today. I have to focus on being aggressive on the descent and keeping my chest up. Will use the belt next week. Just wanted to get some consistent touches in today.

Suited Deadlift - Failed on the 3rd rep at 240kg. I was just plain dumb today, picked the numbers I wanted to hit, not what I had on the day. Back was also fairly beat up from Monday's squatting. The velocity actually felt pretty good. Some reps felt amazing, but I need to practice some more. The straps are very loose, but I'll wait til after the comp to take them up. In the past my deadlift hasn't felt that fantastic leading up to the comp, I just have to trust that my training is working.

Skipped the SSB GMs to give my back a bit of a break.

Week 25

Day 2 - 3/24/10

Shirt Bench (Competition) - 1RM: 141 lbs

100 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
110 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
120 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
115 lbs x 3 reps x 2 sets @ 8 RPE - 82% of 1RM

Suited Deadlift - 1RM: 253 lbs

192.5 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM
240 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

CG 3 Board Press - 1RM: 144 lbs

100 lbs x 4 reps x 1 sets @ 7 RPE - 70% of 1RM
110 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
115 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
110 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
110 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM

0 Comments

Just realised I stuffed up my stress... It was meant to be a low stress day, but I didn't do much work anyway.

0 Comments

Squat - Getting close to depth but not quite there yet. Next week I'll be doing singles so that will be the true test of my depth. I stupidly forgot my camera today, but will remember it next week!

Bench - No pain, but the weight feels much heavier than usual. I think it will just take a little time to get my confidence back.

Log Push Press - New toy at the gym, so decided to give it a go. Oddly enough I think strict pressing is easier with the log, but push pressing harder. Numbers way down from using a barbell.

Week 25

Day 1 - 3/22/10

Suit Squat - 1RM: 259 lbs

180 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
200 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM

Competition Bench Press - 1RM: 123 lbs

80 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
92.5 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
105 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
100 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
100 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Log Push Press - 1RM: 88 lbs

50 lbs x 5 reps x 1 sets @ 7 RPE - 57% of 1RM
65 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM
70 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
62.5 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
62.5 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM

0 Comments

DLs were crap. Elbow not too bad on floor press.

Week 24

Day 3 - 3/19/10

Deadlift +25c - 1RM: 221 lbs

190 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
210 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
190 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
190 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Floor Press +25c - 1RM: 111 lbs

80 lbs x 2 reps x 1 sets @ 7 RPE - 72% of 1RM
90 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
95 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
100 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
92.5 lbs x 2 reps x 3 sets @ 8 RPE - 83% of 1RM
92.5 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

Snatch Grip Deadlift - 1RM: 208 lbs

110 lbs x 5 reps x 1 sets @ 7 RPE - 53% of 1RM
140 lbs x 5 reps x 1 sets @ 8 RPE - 67% of 1RM
160 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
150 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
150 lbs x 5 reps x 1 sets @ 9 RPE - 72% of 1RM

0 Comments

As you can see my form is fairly messed up by it. Fingers crossed the velocity works well!

2 Comments

Skipped the shirted bench, tried to do some JM press but canned it.

Suited deads - used an old 42 centurion which I had got a bit out of in the past. Really hated it today. While I could feel it was giving me something, it was hindering my setup so much that I think I may have been lifting a bit less than what I could raw. Can't complain too much though, doubled my previous competition PB. New Suit will hopefully be here for next week, fingers crossed it works better for me than that one.

Had to scoot off early today so didn't get through all my back off sets.

Week 24

Day 2 - 3/17/10

Suited Deadlift - 1RM: 258 lbs

190 lbs x 2 reps x 1 sets @ 7 RPE - 74% of 1RM
220 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
240 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
222.5 lbs x 2 reps x 2 sets @ 8 RPE - 86% of 1RM

SSB Squat (beltless) - 1RM: 166 lbs

100 lbs x 4 reps x 1 sets @ 7 RPE - 60% of 1RM
120 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
132.5 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
122.5 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM

0 Comments

Suit Squat - Remembered the slipons today, got the suit much higher and consequently much better depth. I started out quite wide stance but the last two sets I brought it in a bit and it allowed me to push my knees out a lot more and achieve better depth. All squats were fairly close to depth. I'm thinking with knee wraps a 220-225 opener will be reasonable.

Bench - Not so much pain any more, but discomfort. It's just killing my stability. I think I might skip the shirted stuff this week and get it ready for next week.

Week 24

Day 1 - 3/15/10

Suit Squat - 1RM: 244 lbs

200 lbs x 2 reps x 1 sets @ 7.5 RPE - 82% of 1RM
220 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
205 lbs x 2 reps x 2 sets @ 8 RPE - 84% of 1RM
205 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM

Competition Bench Press - 1RM: 119 lbs

80 lbs x 2 reps x 1 sets @ 7 RPE - 67% of 1RM
95 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
105 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
100 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM

Push Press - 1RM: 104 lbs

65 lbs x 5 reps x 1 sets @ 7 RPE - 63% of 1RM
75 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
80 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
75 lbs x 5 reps x 2 sets @ 8 RPE - 72% of 1RM

1 Comments

Not a lot of time, weights down on bench due to the injury.

Week 23

Day 3 - 3/12/10

Deadlift +25c - 1RM: 241 lbs

150 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
180 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
200 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
190 lbs x 3 reps x 2 sets @ 8 RPE - 79% of 1RM
190 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

4ct Pause Bench - 1RM: 106 lbs

80 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
90 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
95 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Snatch Grip Deadlift - 1RM: 216 lbs

120 lbs x 6 reps x 1 sets @ 7 RPE - 56% of 1RM
140 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
152.5 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM

0 Comments

Shirted bench - had to cut this short due to elbow/bicep playing up. Got a bit of a massage afterwards which really seemed to loosen things up, despite the pain it caused! I was touching too low and was a bit uneven, but that may have been due to the shirt not sitting right. Shirt a lot tighter than it was 2 months ago.

Week 23

Day 2 - 3/10/10

Shirt Bench (training) - 1RM: 147 lbs

100 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
110 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
120 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
125 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

Deadlift - 1RM: 268 lbs

180 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
205 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
227.5 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

JM Press - 1RM: 59 lbs

30 lbs x 8 reps x 1 sets @ 7 RPE - 51% of 1RM
35 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM
40 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
37.5 lbs x 8 reps x 2 sets @ 8 RPE - 64% of 1RM

SSB Squat (beltless) - 1RM: 162 lbs

100 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM
110 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
105 lbs x 8 reps x 2 sets @ 8 RPE - 65% of 1RM

0 Comments

Suited squat - Well... Last suit session was 7 weeks ago. I think I got my suit on in less than 2 minutes. Today it took more than half an hour... and squatting was accordingly difficult. The reps were high and with crap form. Coming forward too much. On my last set I really concentrated on spreading my knees and sitting back, form was much better but still very high and on the last reps I lost my balance and had to step back. So yeah... Pretty disappointed but it's just something I'm going to have to work hard to correct things over the next four sessions.

Just went light on the upper body stuff, elbow still iffy.

Week 23

Day 1 - 3/8/10

Suit Squat - 1RM: 256 lbs

200 lbs x 3 reps x 1 sets @ 7 RPE - 78% of 1RM
220 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM
230 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
210 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM

Competition Bench Press - 1RM: 116 lbs

80 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
92.5 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM

DB Bench - 1RM: 46 lbs

29.5 lbs x 8 reps x 2 sets @ 7 RPE - 64% of 1RM

1 Comments

Had a terrible workout. Wasn't there mentally and it showed. I'm platform manager at a comp tomorrow, I'm sure watching some others lift will spur me back into action. I'm sure I'll bounce back hard.

Week 22

Day 3 - 3/6/10

Deadlift +25c - 1RM: 216 lbs

165 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
185 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM
205 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

SSB Good Morning - 1RM: 99 lbs

60 lbs x 6 reps x 1 sets @ 7 RPE - 61% of 1RM
70 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM

0 Comments

Bench with bands - started doing it but called it quits. Elbow giving me grief. Better make sure I'm taking my joint supps and take it easy for a couple sessions. Hopefully it was just the bands and stopping them will get rid of the problem.

Deadlift - Remembered the talc this time. DL felt awesome, destroyed the weight.

SSB Squat - Felt good :)

 

 

Week 22

Day 2 - 3/3/10

Deadlift - 1RM: 269 lbs

190 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

JM Press - 1RM: 269 lbs

20 lbs x 10 reps x 4 sets @ 6 RPE - 0% of 1RM

SSB Squat (beltless) - 1RM: 163 lbs

100 lbs x 4 reps x 1 sets @ 7 RPE - 62% of 1RM
115 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
130 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
122.5 lbs x 4 reps x 3 sets @ 8 RPE - 75% of 1RM
122.5 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM

0 Comments

Squat - Top set was good. Then I decided to try my new knee wraps, probably should have but I was interested to see how they felt. Chucked 185 on the bar, was about an @8. Thought it was a bit harder than it should have been. But decided to have a crack at 200kg, thinking I'd do it about @9. So I started the squat, then stalled majorly half way up, just as I thought I had got through my sticking point I got spotted. Fair enough to spot me as I had been stalled a while, but still gutted as I thought I had it myself. So feeling a bit dejected I started unloading the bar, I'd put a few plates away on my side then Matt notified me that the last big plate was actually a 25! I'd just squatted 195 and 210kg! So not too displeased with things after all. Especially considering last week was high stress with two deadlift sessions. Now I'm eyeing up a 250kg+ geared squat, BRING IT ON!

Bench - PB again :)

DB Bench - had to cut this short as my flatmate had locked himself out. Dumbass.

Week 22

Day 1 - 3/1/10

Squat - 1RM: 212 kg

130 kg x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
150 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM
167.5 kg x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM

Bench (PoR) - 1RM: 131 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 57% of 1RM
90 kg x 4 reps x 1 sets @ 8 RPE - 69% of 1RM
105 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
100 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
100 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

DB Bench - 1RM: 52 kg

34 kg x 6 reps x 1 sets @ 8 RPE - 65% of 1RM
38.5 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
36.25 kg x 6 reps x 2 sets @ 8 RPE - 70% of 1RM

0 Comments

Deadlift with chains - My body was sending some pretty loud "WTF" messages when I started deadlifting for the second time this week. I went pretty conservative with my top set, but then I was destroying my fatigue drop sets. I guess it took a while to warm up for it.

4ct Pause Bench - First time doing these in a while, breezed passed my previous best. The hardest part was keeping a tight grip on the bar, these sets take forever with the pause and 4 reps, and my hands were pretty munched from the DLs

Week 21

Day 3 - 2/26/10

Deadlift +25c - 1RM: 238 kg

180 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
190 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
175 kg x 4 reps x 3 sets @ 8 RPE - 74% of 1RM
175 kg x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

4ct Pause Bench - 1RM: 119 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
85 kg x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
95 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
87.5 kg x 4 reps x 2 sets @ 8 RPE - 74% of 1RM
87.5 kg x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

SSB Good Morning - 1RM: 97 kg

60 kg x 10 reps x 4 sets @ 8 RPE - 62% of 1RM

1 Comments

Bench with doubled minis - Felt pretty good, but my left elbow/tricep is starting to get a little niggly, hence why I took it easy on the DB extensions. Beat my best triple from a couple weeks ago on RPE.

Deadlift - Got a package full of goodies today, so I tried out my new DL slippers and nose tork. Check out the vid, the nose tork blew the safety seal off when I removed the lid. I forgot to apply talc to my legs, made lockout out a pain in the ass.

SSB squat - absolute murder at the end of the workout. I was sweating a river and these were damn hard work.

 

Week 21

Day 2 - 2/24/10

Bench +90mm - 1RM: 100 lbs

70 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
80 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
85 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
77.5 lbs x 3 reps x 2 sets @ 8 RPE - 78% of 1RM
77.5 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM

Deadlift - 1RM: 265 lbs

190 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
210 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

DB Extensions - 1RM: 26 lbs

18 lbs x 6 reps x 5 sets @ 7.5 RPE - 70% of 1RM

SSB Squat (beltless) - 1RM: 162 lbs

100 lbs x 6 reps x 1 sets @ 7 RPE - 62% of 1RM
115 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
120 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
110 lbs x 6 reps x 3 sets @ 8 RPE - 68% of 1RM
110 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM

2 Comments