Ultra Carbs
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Rackable Cambered Squat Bar
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philrussell |
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Training Log Update
posted on 2010.07.14 01:10:23
First post-meet session. Felt OK. Lower back was a bit sore, but CNS had absolutely no problems. Deadlift felt very easy, 486 was pretty fast.
Week 35Day 1 - 7/13/10Back Squat (Belt) - 1RM: 487 lbs375 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM355 lbs x 5 reps x 2 sets @ 8 RPE - 73% of 1RM Bench Press (Pause) - 1RM: 370 lbs335 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM355 lbs x 1 reps x 1 sets @ 9.2 RPE - 96% of 1RM Conventional Deadlift (Belt) - 1RM: 534 lbs466 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM486 lbs x 1 reps x 1 sets @ 8.2 RPE - 91% of 1RM Dips - 1RM: 455 lbs300 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RMChin-ups - 1RM: 373 lbs250 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM250 lbs x 5 reps x 1 sets @ 8 RPE - 67% of 1RM |
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Training Log Update
posted on 2010.07.12 14:00:57
Cal State Games Meet Summary
OR How to Suck at Lifting but Still Feel Hopeful About Hitting Decent Weight Weighed in at 252 after a ridiculous amount of eating the night before the meet. Everything felt pretty good. Squat 451: easy, no problem here 485: not too bad, a little slow 501: got crushed, a little suprising Bench: 352: felt way too slow, knew I was in trouble. Still went for a PR 374: got halfway up and stalled. 374: no way Deadlift: 507: felt OK 540: went up easy and then started stalling at the very top. Fought it, but ended up hitching slightly, so no lift. So, all I ended up doing was 1344 for a small total PR. I was good for 485/363/530, but wanted lift PRs. Lessons learned next meet: 1. Get stronger 2. Go for the total next time 3. 2nd attempts should ALWAYS be something you\'ve hit in the gym. In any case, the rest of the weekend was spent hitting various breweries in/around San Diego with my girlfriend/other friends, so that was awesome. Game Plan: I\'ll change my training to focus more on hitting singles @8,9 RPE. A lot of my training leading up to this was more in the 8/5 rep range. This really helped on squat, but obviously didn\'t do jack for my bench/dead. In any case, thank God, moving on, will come back and hit the Class I total in November. Week 34Day 1 - 7/12/10Back Squat (Belt) - 1RM: lbs451 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM485 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM 501 lbs x 1 reps x 1 sets @ 11 RPE - 0% of 1RM Bench Press (Pause) - 1RM: lbs352 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM374 lbs x 1 reps x 1 sets @ 11 RPE - 0% of 1RM 374 lbs x 1 reps x 1 sets @ 11 RPE - 0% of 1RM Conventional Deadlift (Belt) - 1RM: lbs507 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM540 lbs x 1 reps x 1 sets @ 11 RPE - 0% of 1RM |
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Training Log Update
posted on 2010.07.04 22:43:59
Did this at a Gold's Gym in San Jose. Don't think I'll ever try squatting that heavy there again. They use thick bars and the power racks are very narrow. Couldn't set up well at all and couldn't slam the weight back into the racks like normal. All-in-all, feel pretty good. Squat felt stable, 468 did not feel like any sort of problem. Slightly tweaked my lower back. I'll do my complex workout on Tuesday and rest otherwise for contest.
Week 33Day 4 - 7/4/10Back Squat (Belt) - 1RM: 493 lbs468 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RMBench Press - 1RM: 379 lbs368 lbs x 1 reps x 1 sets @ 9.4 RPE - 97% of 1RMRomanian Dead-Lifts (No Belt) - 1RM: 387 lbs275 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RMDumbbell Bench Press (Pause) - 1RM: 366 lbs260 lbs x 7 reps x 2 sets @ 9 RPE - 71% of 1RMChest-Supported Row - 1RM: 175 lbs135 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.07.01 17:16:50
More high-intensity stuff. Hit some PRs. ALMOST had 496 on squat today, but barely missed it. 473 felt pretty easy. Rack-pulls were great and bench felt solid. Have two more high-intensity sessions then its rest for the meet.
Week 33Day 1 - 6/28/10Back Squat (No Belt) - 1RM: lbs185 lbs x 8 reps x 3 sets @ 5 RPE - 0% of 1RMDumbbell Snatch - 1RM: lbs50 lbs x 8 reps x 3 sets @ 6 RPE - 0% of 1RMStanding One-Armed Dumbbell Press - 1RM: lbs50 lbs x 8 reps x 3 sets @ 6 RPE - 0% of 1RMDay 2 - 6/29/10Back Squat (Belt) - 1RM: 507 lbs385 lbs x 5 reps x 5 sets @ 8.5 RPE - 76% of 1RMBench Press - 1RM: 370 lbs355 lbs x 1 reps x 1 sets @ 9.1 RPE - 96% of 1RMConventional Deadlift (Belt) - 1RM: 498 lbs473 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RMDumbbell Bench Press (Pause) - 1RM: 368 lbs250 lbs x 8 reps x 2 sets @ 9 RPE - 68% of 1RMRomanian Dead-Lifts (No Belt) - 1RM: 341 lbs225 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RMDay 3 - 7/1/10Back Squat (Belt) - 1RM: 551 lbs473 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM496 lbs x 1 reps x 1 sets @ 10.1 RPE - 90% of 1RM Bench Press (Pause) - 1RM: 404 lbs315 lbs x 5 reps x 1 sets @ 9.3 RPE - 78% of 1RM295 lbs x 5 reps x 4 sets @ 9 RPE - 73% of 1RM Rack Pulls @ Below Knee (Belt - 1RM: 557 lbs546 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RMStanding Dumbbell Press - 1RM: 227 lbs150 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.06.28 13:09:23
Higher-intensity week. Getting ready for contest on July 10. Squats feel really solid right now. Worked up to some Sorta 1RMs with absolutely no de-load to see what my lower bounds are. Squat and bench are roughly where they should be. Deadlift stinks. It will be the wild card in contest. In any case, my goal is to total Class I for the 275 class (so 1440+).
Week 32Day 1 - 6/22/10Back Squat (Belt) - 1RM: 458 lbs365 lbs x 5 reps x 5 sets @ 8 RPE - 80% of 1RM415 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM 435 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM Bench Press (Pause) - 1RM: 373 lbs295 lbs x 5 reps x 3 sets @ 9.5 RPE - 79% of 1RMBentover Row - 1RM: 240 lbs185 lbs x 5 reps x 3 sets @ 9 RPE - 77% of 1RMDay 2 - 6/24/10Back Squat (Belt) - 1RM: 475 lbs456 lbs x 1 reps x 1 sets @ 9.2 RPE - 96% of 1RMStanding Overhead Press - 1RM: 240 lbs185 lbs x 5 reps x 5 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 352 lbs250 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM250 lbs x 5 reps x 2 sets @ 9 RPE - 71% of 1RM Day 3 - 6/26/10Back Squat (Belt) - 1RM: 496 lbs456 lbs x 2 reps x 1 sets @ 9.3 RPE - 92% of 1RMBench Press - 1RM: 372 lbs335 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM355 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 365 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM Conventional Deadlift (Belt) - 1RM: 372 lbs496 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM518 lbs x 1 reps x 1 sets @ 11 RPE - 0% of 1RM Dumbbell Bench Press (Pause) - 1RM: 368 lbs250 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM250 lbs x 6 reps x 1 sets @ 9 RPE - 68% of 1RM Bentover Row - 1RM: 240 lbs185 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.06.21 14:50:43
"Meh" week. Hit my pre-contest goal of 405x8 on the squat. Bench & Deadlift are in the tank right now.
Week 31Day 1 - 6/14/10Power Clean & Press - 1RM: 199 lbs145 lbs x 5 reps x 5 sets @ 7.5 RPE - 73% of 1RMBack Squat (No Belt) - 1RM: 199 lbs135 lbs x 20 reps x 1 sets @ 5 RPE - 0% of 1RM185 lbs x 20 reps x 1 sets @ 6 RPE - 0% of 1RM Day 2 - 6/15/10Back Squat (Belt) - 1RM: 507 lbs345 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM335 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM 325 lbs x 8 reps x 1 sets @ 9 RPE - 64% of 1RM 315 lbs x 8 reps x 1 sets @ 9 RPE - 62% of 1RM Bench Press (Pause) - 1RM: 370 lbs285 lbs x 5 reps x 5 sets @ 9 RPE - 77% of 1RMConventional Deadlift (Belt) - 1RM: 507 lbs385 lbs x 5 reps x 2 sets @ 8.5 RPE - 76% of 1RMDay 3 - 6/17/10Dumbbell Snatch - 1RM: 507 lbs45 lbs x 8 reps x 5 sets @ 6 RPE - 0% of 1RMBack Squat (No Belt) - 1RM: 507 lbs185 lbs x 10 reps x 3 sets @ 5 RPE - 0% of 1RMDay 4 - 6/19/10Back Squat (Belt) - 1RM: 570 lbs405 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RMBench Press (Pause) - 1RM: 386 lbs305 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RMConventional Deadlift (Belt) - 1RM: 475 lbs451 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RMStanding Overhead Press - 1RM: 240 lbs185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 368 lbs250 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.06.15 12:59:45
Couldn't do anything significant today, so just went for recovery. Need to do this sort of complex work 2x a week simply for conditioning. Doing this with no rest in between is basically high-intensity cardio.
Week 31Day 1 - 6/14/10Power Clean & Press - 1RM: 199 lbs145 lbs x 5 reps x 5 sets @ 7.5 RPE - 73% of 1RMBack Squat (No Belt) - 1RM: 199 lbs135 lbs x 20 reps x 1 sets @ 5 RPE - 0% of 1RM185 lbs x 20 reps x 1 sets @ 6 RPE - 0% of 1RM |
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Training Log Update
posted on 2010.06.14 12:41:07
Pretty good week. I'm getting very close to my x8 goals. Working towards:
Squat: 405x8 BencH: 305x8 Deadlift: 451x8 Obviously, squat is closest right now. Once I hit these goals, my general strength will be there for the numbers I want in contest and switch to higher intensity. Week 30Day 1 - 6/7/10Back Squat (Belt) - 1RM: 435 lbs426 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM326 lbs x 8 reps x 3 sets @ 9 RPE - 75% of 1RM Bench Press (Pause) - 1RM: 359 lbs345 lbs x 1 reps x 1 sets @ 9.2 RPE - 96% of 1RM275 lbs x 5 reps x 3 sets @ 9 RPE - 77% of 1RM Chin-ups - 1RM: 351 lbs270 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RMDay 2 - 6/9/10Back Squat (Belt) - 1RM: 553 lbs376 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RMBench Press (Pause) - 1RM: 381 lbs305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RMStanding Overhead Press - 1RM: 279 lbs215 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 365 lbs270 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RMDay 3 - 6/11/10Back Squat (Belt) - 1RM: 564 lbs395 lbs x 8 reps x 1 sets @ 9.5 RPE - 70% of 1RMBench Press (Pause) - 1RM: 407 lbs305 lbs x 6 reps x 1 sets @ 9.2 RPE - 75% of 1RMConventional Deadlift (Belt) - 1RM: 564 lbs440 lbs x 5 reps x 1 sets @ 9.2 RPE - 78% of 1RM |
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Training Log Update
posted on 2010.06.07 12:58:09
Day 1:
Wanted to see what my Sorta-Max on squat was a month out. Not bad, think I'm on track to hit 500 raw. Day 2: Bench was terrible, so didn't do much there. Hit a PR on deadlift. Week 29Day 1 - 6/2/10Back Squat (Belt) - 1RM: 475 lbs405 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM425 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM 455 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM 475 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM 335 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM 315 lbs x 8 reps x 2 sets @ 9 RPE - 66% of 1RM Bench Press (Pause) - 1RM: 396 lbs305 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM305 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM Chin-ups - 1RM: 368 lbs250 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RMDay 2 - 6/4/10Back Squat (Belt) - 1RM: 537 lbs365 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RMBench Press (Pause) - 1RM: 342 lbs315 lbs x 3 reps x 1 sets @ 9 RPE - 92% of 1RM335 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM Conventional Deadlift (Belt) - 1RM: 596 lbs429 lbs x 7 reps x 1 sets @ 9.2 RPE - 72% of 1RMStanding Overhead Press - 1RM: 253 lbs195 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 379 lbs250 lbs x 9 reps x 1 sets @ 9 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.06.01 12:49:39
Good week! Hit all-time PRs for x8 reps on all of the major lifts. I also did Highland Games on Sunday in Costa Mesa. Threw pretty well on the hammers and Weights-for-distance, then sucked on the rest.
Week 28Day 1 - 5/24/10Bench Press (Pause) - 1RM: 383 lbs295 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 352 lbs250 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RMDay 2 - 5/25/10Back Squat (Belt) - 1RM: 434 lbs405 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM315 lbs x 8 reps x 1 sets @ 8.5 RPE - 73% of 1RM 335 lbs x 8 reps x 1 sets @ 9 RPE - 77% of 1RM 315 lbs x 8 reps x 1 sets @ 8.5 RPE - 73% of 1RM 425 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM Chin-ups - 1RM: 379 lbs250 lbs x 9 reps x 1 sets @ 9 RPE - 66% of 1RMDay 3 - 5/27/10Back Squat (Belt) - 1RM: 553 lbs365 lbs x 8 reps x 1 sets @ 8.2 RPE - 66% of 1RMBench Press (Pause) - 1RM: 421 lbs295 lbs x 8 reps x 1 sets @ 9.5 RPE - 70% of 1RMConventional Deadlift (Belt) - 1RM: 599 lbs407 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RMStanding Overhead Press - 1RM: 261 lbs185 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RMChin-ups - 1RM: 373 lbs250 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RMDay 4 - 5/29/10Back Squat (Belt) - 1RM: 550 lbs385 lbs x 8 reps x 1 sets @ 9.5 RPE - 70% of 1RMBench Press (Pause) - 1RM: 396 lbs305 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RMConventional Deadlift (Belt) - 1RM: 523 lbs418 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RMStanding Overhead Press - 1RM: 250 lbs185 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RMChin-ups - 1RM: 373 lbs250 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM |
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Training Log Update
posted on 2010.05.21 00:01:12
Bench press was a 5 lbs pr (finally!). Front Squat and Deadlift were also minor PRs. Will put belt on for a top set next week.
Week 27Day 1 - 5/18/10Back Squat (No Belt) - 1RM: 474 lbs365 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM365 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM 355 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 75% of 1RM 335 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM 335 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM Day 2 - 5/20/10Bench Press (Pause) - 1RM: 387 lbs325 lbs x 4 reps x 1 sets @ 9.8 RPE - 84% of 1RM325 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM 325 lbs x 1 reps x 1 sets @ 9 RPE - 84% of 1RM 315 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM 315 lbs x 2 reps x 1 sets @ 9 RPE - 81% of 1RM 315 lbs x 1 reps x 1 sets @ 9 RPE - 81% of 1RM Chin-ups - 1RM: 362 lbs250 lbs x 8 reps x 1 sets @ 9.2 RPE - 69% of 1RMDay 3 - 5/20/10Front Squat (No Belt) - 1RM: 360 lbs245 lbs x 8 reps x 2 sets @ 9 RPE - 68% of 1RMStanding Overhead Press - 1RM: 270 lbs205 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RMConventional Deadlift (No Belt) - 1RM: 547 lbs405 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM405 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.05.19 00:15:00
Coming back off a lay-off, went and visited family for the past couple days. Have a wedding to go to this weekend, so not much time to train this week. Squatted a bunch, nothing else worth posting.
Week 27Day 1 - 5/18/10Back Squat (No Belt) - 1RM: 474 lbs365 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM365 lbs x 3 reps x 1 sets @ 9 RPE - 77% of 1RM 355 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM 355 lbs x 3 reps x 1 sets @ 9 RPE - 75% of 1RM 335 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM 335 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.05.13 22:48:41
Quick session, still feeling beat. Deadlift was a 6 lbs pr.
Week 26Day 3 - 5/13/10Conventional Deadlift (No Belt) - 1RM: 567 lbs391 lbs x 8 reps x 1 sets @ 9.2 RPE - 69% of 1RMChin-ups - 1RM: 338 lbs250 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.05.12 23:26:18
Still on the downward side of the training curve. Didn't push anything today, just a simple in-n-out session (not followed by In-N-Out, unfortunately). I'm traveling Friday and Sunday for family stuff, so I'll probably do some deadlifts tomorrow and call it a week.
Week 26Day 2 - 5/12/10Front Squat (No Belt) - 1RM: 352 lbs236 lbs x 8 reps x 2 sets @ 8.5 RPE - 67% of 1RMDumbbell Bench Press (Pause) - 1RM: 351 lbs270 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RMChin-ups - 1RM: 352 lbs250 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM250 lbs x 4 reps x 1 sets @ 4 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.05.10 23:41:00
Overall Workout RPE: @10 (FAIL)
Hardest workout in a LONG time. This was all a mental challenge. I had no energy, zero drive and had to "gut check" (as Mike puts it) to do this. Def on the downward side of the training curve. Will see how I feel Wednesday. Week 26Day 1 - 5/10/10Power Clean & Press - 1RM: 240 lbs185 lbs x 5 reps x 5 sets @ 9 RPE - 77% of 1RMFront Squat (No Belt) - 1RM: 304 lbs225 lbs x 5 reps x 5 sets @ 8 RPE - 74% of 1RMChin-ups - 1RM: 373 lbs250q lbs x 9 reps x 1 sets @ 9.5 RPE - 67% of 1RM |
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Training Log Update
posted on 2010.05.08 00:13:24
Overall Workout RPE: @9.2
Tested out the new protocol today. Idea is to rack up the volume at heavier weights by decreasing the reps. DOWNSIDE: all of these sets take a lot of time. UPSIDE: feel like I got a LOT of quality work in. SQUAT WAS A 1 LBS PR, BRO, PR BABY!!?!!$(^MAX Also, deadlift was some sort of PR. Week 25Day 3 - 5/7/10Back Squat (No Belt) - 1RM: 482 lbs376 lbs x 5 reps x 1 sets @ 9.2 RPE - 78% of 1RM376 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM 376 lbs x 2 reps x 1 sets @ 9 RPE - 78% of 1RM 365 lbs x 5 reps x 1 sets @ 9 RPE - 76% of 1RM 365 lbs x 3 reps x 1 sets @ 9.2 RPE - 76% of 1RM 365 lbs x 2 reps x 1 sets @ 9 RPE - 76% of 1RM Bench Press (Pause) - 1RM: 384 lbs330 lbs x 3 reps x 1 sets @ 9.2 RPE - 86% of 1RM330 lbs x 2 reps x 1 sets @ 9.2 RPE - 86% of 1RM 330 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM 315 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM 315 lbs x 2 reps x 1 sets @ 9.2 RPE - 82% of 1RM 315 lbs x 1 reps x 1 sets @ 9 RPE - 82% of 1RM Conventional Deadlift (No Belt) - 1RM: 452 lbs401 lbs x 5 reps x 1 sets @ 8.2 RPE - 89% of 1RM401 lbs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM 407 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 385 lbs x 5 reps x 1 sets @ 8.5 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.05.05 23:25:34
Overall Workout RPE @8.5
To quote Lou Ferrigno's dad: "Whew, what a workout!" Press and Front Squat were all fast. Power Clean sucked. I didn't have any snap today. Moving forward! Week 25Day 2 - 5/5/10Power Clean & Press - 1RM: 234 lbs185 lbs x 4 reps x 5 sets @ 8.8 RPE - 79% of 1RMFront Squat (No Belt) - 1RM: 304 lbs225 lbs x 5 reps x 4 sets @ 8 RPE - 74% of 1RMChin-ups - 1RM: 379 lbs250 lbs x 9 reps x 1 sets @ 9.2 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.05.04 01:13:33
Overall Workout RPE @9
This was about right, although the bench was disappointing. I thought all of the 285 sets would be @8-8.5, but they were more in the 9-9.5 range. Got all of the work in, so whatever. Deadlift was a nice suprise, all the sets flew up. Feel confident about my next PL session on Friday. Week 25Day 1 - 5/3/10Back Squat (No Belt) - 1RM: 474 lbs365 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM325 lbs x 8 reps x 2 sets @ 9 RPE - 69% of 1RM 315 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM Bench Press (Pause) - 1RM: 389 lbs315 lbs x 4 reps x 1 sets @ 9.1 RPE - 81% of 1RM285 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM 285 lbs x 4 reps x 1 sets @ 9 RPE - 73% of 1RM 285 lbs x 5 reps x 1 sets @ 9.4 RPE - 73% of 1RM Conventional Deadlift (No Belt) - 1RM: 507 lbs385 lbs x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM352 lbs x 8 reps x 3 sets @ 8.5 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.04.30 22:44:15
Good stuff. The overall workout was challenging simply because I haven't done the lifts in a while. Will basically be alternating this session, my main PL sessions and something REALLY easy (power snatches, probably). Just can't batter myself all the time if I'm going to make decent progress.
Week 24Day 3 - 4/30/10Power Clean & Press - 1RM: 243 lbs185 lbs x 5 reps x 3 sets @ 8.5 RPE - 76% of 1RMFront Squat (No Belt) - 1RM: 308 lbs225 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM225 lbs x 7 reps x 1 sets @ 8.5 RPE - 73% of 1RM 225 lbs x 8 reps x 1 sets @ 8.5 RPE - 73% of 1RM Chin-ups - 1RM: 368 lbs250 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.04.28 23:08:39
Man, what a train wreck. Some lessons learned:
1. Don't try to jump back to solid work after a layoff 2. Testing Day is not training 3. Your body doesn't want to stay conditioned and you have to batter it into submission 4. After tweaking your back, quit trying to pull deadlift PRs until you've practiced for at least two weeks The bench went well, so there's that. Week 24Day 2 - 4/28/10Back Squat (Belt) - 1RM: 488 lbs405 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM405 lbs x 5 reps x 1 sets @ 9.5 RPE - 83% of 1RM 405 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM Bench Press (Pause) - 1RM: 395 lbs308 lbs x 5 reps x 3 sets @ 9.2 RPE - 78% of 1RMConventional Deadlift (Belt) - 1RM: 494 lbs435 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RMConventional Deadlift (No Belt) - 1RM: 474 lbs365 lbs x 5 reps x 3 sets @ 9 RPE - 77% of 1RM |
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