Slip Ons
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Mike Tuchscherer's Progressive Powerlifting DVD
$49.95 |
#6 A/R Band (3 1/8") (pair)
$80.00 |
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drobertson |
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Training Log Update
posted on 2010.06.23 12:20:54
started to have a pain in my upper front left leg during squats..did not feel like a muscle pull, maybe ligament? so i backed off for the last set..everything else good. massaged the leg last night with the stick and it was really sore...will continue to use the stick on it---think i was going to wide?
Week 13Day 4 - 6/22/10squat (medium suit) - 1RM: 406 lbs135 lbs x 1 reps x 5 sets @ 7 RPE - 33% of 1RM225 lbs x 1 reps x 5 sets @ 7 RPE - 56% of 1RM 320 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 365 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 320 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM 320 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM close grip bench - 1RM: 218 lbs165 lbs x 3 reps x 1 sets @ 7.5 RPE - 76% of 1RM175 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 185 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 165 lbs x 5 reps x 1 sets @ 8 RPE - 76% of 1RM 165 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM military - 1RM: 142 lbs105 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM100 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM |
Training Log Update
posted on 2010.06.21 14:53:14Week 13Day 3 - 6/19/10olympic sqauat - 1RM: 265 lbs135 lbs x 5 reps x 2 sets @ 6 RPE - 51% of 1RM185 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM 205 lbs x 3 reps x 2 sets @ 7 RPE - 77% of 1RM 225 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 2 board bench w/band - 1RM: 182 lbs135 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM145 lbs x 3 reps x 1 sets @ 7.5 RPE - 80% of 1RM 155 lbs x 2 reps x 2 sets @ 8 RPE - 85% of 1RM zercher squat - 1RM: 235 lbs155 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.06.16 16:45:18
First time doing sumo dead. Felt good once I got the right. Width. Will do the trace tomorrow. Shirt used had open back and quite loose.
Week 13Day 2 - 6/16/10Loose bench shirt - 1RM: 244 lbs135 lbs x 5 reps x 2 sets @ 2 RPE - 55% of 1RM205 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM 205 lbs x 2 reps x 1 sets @ 7.5 RPE - 84% of 1RM 215 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM 205 lbs x 5 reps x 1 sets @ 8.5 RPE - 84% of 1RM Loose suit dead - 1RM: 444 lbs225 lbs x 5 reps x 2 sets @ 7 RPE - 51% of 1RM350 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM 375 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM 375 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM 400 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 350 lbs x 5 reps x 1 sets @ 8.5 RPE - 79% of 1RM Floor press - 1RM: 261 lbs185 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RMLunge - 1RM: 134 lbs95 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.06.15 08:11:11
ok fixed it...so as i said..after the layoff from RTS first of all great to be back and thank you for the prayers!
ok the weights were off but i adjusted fine during the flow and all was good. Week 13Day 1 - 6/14/10suit squat (med stance) - 1RM: 429 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 31% of 1RM225 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 285 lbs x 5 reps x 1 sets @ 7.5 RPE - 66% of 1RM close grip bench - 1RM: 218 lbs160 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM170 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM 185 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 170 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM military press - 1RM: 146 lbs95 lbs x 8 reps x 2 sets @ 7.5 RPE - 65% of 1RM |
Training Log Update
posted on 2010.06.15 08:00:24Week 12Day 1 - 3/29/10wide grip bench - 1RM: 253 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 53% of 1RM205 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM 215 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 235 lbs x 1 reps x 1 sets @ 8.8 RPE - 93% of 1RM 240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 230 lbs x 1 reps x 2 sets @ 8.8 RPE - 91% of 1RM close grip bench w bands - 1RM: 184 lbs135 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM140 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 145 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 140 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM incline close grip bench - 1RM: 221 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM145 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM 150 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM suit squat (med stance - 1RM: 429 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 31% of 1RM225 lbs x 4 reps x 1 sets @ 7 RPE - 52% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 285 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM close grip bench - 1RM: 218 lbs160 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM170 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM 185 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 170 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM military - 1RM: 144 lbs95 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RMDay 1 - 6/14/10wide grip bench - 1RM: 253 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 53% of 1RM205 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM 215 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 235 lbs x 1 reps x 1 sets @ 8.8 RPE - 93% of 1RM 240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 230 lbs x 1 reps x 2 sets @ 8.8 RPE - 91% of 1RM close grip bench w bands - 1RM: 184 lbs135 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM140 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 145 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 140 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM incline close grip bench - 1RM: 221 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM145 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM 150 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM suit squat (med stance - 1RM: 429 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 31% of 1RM225 lbs x 4 reps x 1 sets @ 7 RPE - 52% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 285 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM close grip bench - 1RM: 218 lbs160 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM170 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM 185 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 170 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM military - 1RM: 144 lbs95 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.06.15 07:53:45
ignore the top part. thi was for 6/14. the weight was off for me because of the layoff i took from RTS but got them dialed in eventually.
Week 12Day 1 - 3/29/10wide grip bench - 1RM: 253 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 53% of 1RM205 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM 215 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 235 lbs x 1 reps x 1 sets @ 8.8 RPE - 93% of 1RM 240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 230 lbs x 1 reps x 2 sets @ 8.8 RPE - 91% of 1RM close grip bench w bands - 1RM: 184 lbs135 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM140 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 145 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 140 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM incline close grip bench - 1RM: 221 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM145 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM 150 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM suit squat (med stance - 1RM: 429 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 31% of 1RM225 lbs x 4 reps x 1 sets @ 7 RPE - 52% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 285 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM close grip bench - 1RM: 218 lbs160 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM170 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM 185 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 170 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM military - 1RM: 144 lbs95 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RMDay 1 - 6/14/10wide grip bench - 1RM: 253 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 53% of 1RM205 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM 215 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 235 lbs x 1 reps x 1 sets @ 8.8 RPE - 93% of 1RM 240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 230 lbs x 1 reps x 2 sets @ 8.8 RPE - 91% of 1RM close grip bench w bands - 1RM: 184 lbs135 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM140 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 145 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 140 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM incline close grip bench - 1RM: 221 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM145 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM 150 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM suit squat (med stance - 1RM: 429 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 31% of 1RM225 lbs x 4 reps x 1 sets @ 7 RPE - 52% of 1RM 365 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 345 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 285 lbs x 5 reps x 1 sets @ 8 RPE - 66% of 1RM close grip bench - 1RM: 218 lbs160 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM170 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM 185 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 170 lbs x 5 reps x 1 sets @ 8 RPE - 78% of 1RM military - 1RM: 144 lbs95 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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contest time
posted on 2010.04.12 15:43:15 I had my first contest since coming to RTS. This was my first full contest in over 13 years and only my 2nd full one. I started very light on all lifts so that I would not have to worry too much about the weight and could concetrate more on the rules and set up. Squat...i lost some weight--213 so my suit was nohwere as tight as i wanted it, i was able to get it on myself with no problem at all. I started with 425 and that went easy. Jumped to 450--easy. Jumped to 500 (used to be my goal for end of the year) and almost got it but not quit...2nd lift, tighter suit, more concetration or focus points i could have gotten it. Bench..well lets not talk about it...did it raw...225, 250, failed on 275...a lot of work needed deadlift...started light 425...jumped to 500...then nailed 530....prob could have went 500, 550 then ?? overall..got the experience i needed in a full contest and ready to go full blown training for the next one in July |
Training Log Update
posted on 2010.04.08 11:14:48Week 12Day 3 - 4/2/10equipped deadlift - 1RM: 450 lbs315 lbs x 2 reps x 3 sets @ 8 RPE - 70% of 1RM405 lbs x 1 reps x 2 sets @ 8 RPE - 90% of 1RM 405 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM raw squat - 1RM: 305 lbs205 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM215 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM 225 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 235 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM RDL - 1RM: 341 lbs225 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.04.08 11:10:55
went light on the deadlift to allow that tweak in my back to heal
Week 12Day 3 - 4/2/10equipped deadlift - 1RM: 450 lbs315 lbs x 2 reps x 3 sets @ 8 RPE - 70% of 1RM405 lbs x 1 reps x 2 sets @ 8 RPE - 90% of 1RM 405 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM raw squat - 1RM: 305 lbs205 lbs x 4 reps x 1 sets @ 7 RPE - 67% of 1RM215 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM 225 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 235 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM RDL - 1RM: 341 lbs225 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM |
Training Log Update
posted on 2010.04.08 11:08:47Week 12Day 4 - 4/3/10raw bench - 1RM: 250 lbs135 lbs x 5 reps x 3 sets @ 7 RPE - 54% of 1RM225 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM 235 lbs x 1 reps x 1 sets @ 8.5 RPE - 94% of 1RM 245 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM 235 lbs x 1 reps x 1 sets @ 8.5 RPE - 94% of 1RM close grip bench - 1RM: 244 lbs175 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM180 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 185 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM 195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 185 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM - 1RM: 261 lbs185 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.04.01 11:10:39
took it a bit easy since the pull in my hip last week...everything felt good though..iced after.
Week 12Day 2 - 3/31/10equipped squat - 1RM: 479 lbs135 lbs x 5 reps x 1 sets @ 6 RPE - 28% of 1RM225 lbs x 5 reps x 1 sets @ 7 RPE - 47% of 1RM 225 lbs x 3 reps x 2 sets @ 7 RPE - 47% of 1RM 420 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM 430 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM 455 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 425 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM stiff leg deadlift - 1RM: 305 lbs225 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM235 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 235 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 235 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM close stance box - 1RM: 277 lbs185 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM195 lbs x 6 reps x 1 sets @ 8 RPE - 70% of 1RM 205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.04.01 11:02:23
felt good..training shirt used
Week 11Day 4 - 3/27/10equipped bench press - 1RM: 294 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 46% of 1RM235 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM 245 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM 255 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM 265 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 240 lbs x 2 reps x 1 sets @ 8.5 RPE - 82% of 1RM paused close grip bench - 1RM: 228 lbs175 lbs x 2 reps x 1 sets @ 7.5 RPE - 77% of 1RM185 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM 195 lbs x 2 reps x 1 sets @ 8.5 RPE - 86% of 1RM 205 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 195 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM wide grip pin press - 1RM: 253 lbs185 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM195 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 195 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 195 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM 195 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.04.01 10:58:04
did this day out of order waiting for bench shirt
Week 12Day 1 - 3/29/10wide grip bench - 1RM: 253 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 53% of 1RM205 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM 215 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 235 lbs x 1 reps x 1 sets @ 8.8 RPE - 93% of 1RM 240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 230 lbs x 1 reps x 2 sets @ 8.8 RPE - 91% of 1RM close grip bench w bands - 1RM: 184 lbs135 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM140 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 145 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 140 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM incline close grip bench - 1RM: 221 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM145 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM 150 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM |
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Training Log Update
posted on 2010.03.25 12:05:04
switched days to do this workout hoping that my bench shirt will be here by the weekend to do the max work
Week 11Day 2 - 3/24/10wide grip bench - 1RM: 250 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 54% of 1RM195 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM 205 lbs x 2 reps x 1 sets @ 8.5 RPE - 82% of 1RM 215 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM 225 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 205 lbs x 2 reps x 2 sets @ 8.5 RPE - 82% of 1RM close grip bench w bands - 1RM: 188 lbs155 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM165 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM 175 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM 165 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM incine close grip bench - 1RM: 227 lbs145 lbs x 5 reps x 1 sets @ 8 RPE - 64% of 1RM155 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM 165 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM 175 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 165 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.03.25 11:54:58
by far the most ever on squats!! i used to dream of 400!
Week 11Day 1 - 3/22/10equipped squat - 1RM: 489 lbs135 lbs x 5 reps x 2 sets @ 6 RPE - 28% of 1RM225 lbs x 5 reps x 1 sets @ 6 RPE - 46% of 1RM 315 lbs x 2 reps x 1 sets @ 7 RPE - 64% of 1RM 405 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM 425 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM 455 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM 425 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM stiff leg deadlift - 1RM: 358 lbs255 lbs x 2 reps x 1 sets @ 8 RPE - 71% of 1RM275 lbs x 2 reps x 1 sets @ 8 RPE - 77% of 1RM 290 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM 315 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM 300 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM close stance box - 1RM: 266 lbs185 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM195 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 205 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 195 lbs x 4 reps x 1 sets @ 8.5 RPE - 73% of 1RM |
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Training Log Update
posted on 2010.03.22 12:24:19
not much to say...a bit of pain in my wrist with the close grip but i have wrist straps coming from Mike soon to take care of that..everything else was fine..did stretching and the interval training the next day.
Week 10Day 4 - 3/20/10wide grip bench - 1RM: 259 lbs135 lbs x 3 reps x 2 sets @ 7 RPE - 52% of 1RM185 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM 205 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM 215 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM 220 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 205 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM close grip bench w bands - 1RM: 194 lbs135 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM155 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 165 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 155 lbs x 3 reps x 1 sets @ 8.5 RPE - 80% of 1RM incline close grip bench - 1RM: 223 lbs135 lbs x 6 reps x 1 sets @ 7 RPE - 61% of 1RM145 lbs x 6 reps x 1 sets @ 7.5 RPE - 65% of 1RM 155 lbs x 6 reps x 1 sets @ 8.5 RPE - 70% of 1RM 165 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 155 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.03.19 14:37:01
went well but ran out of time...
Week 10Day 3 - 3/18/10equipped deadlift - 1RM: 559 lbs135 lbs x 5 reps x 1 sets @ 7 RPE - 24% of 1RM225 lbs x 5 reps x 1 sets @ 7 RPE - 40% of 1RM 315 lbs x 3 reps x 1 sets @ 7 RPE - 56% of 1RM 425 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM 455 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM 475 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 455 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM raw squat - 1RM: 324 lbs185 lbs x 3 reps x 1 sets @ 7 RPE - 57% of 1RM205 lbs x 3 reps x 1 sets @ 7.5 RPE - 63% of 1RM 225 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM 245 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM 265 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM 275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 260 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM |
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Training Log Update
posted on 2010.03.16 18:53:12
all felt good, i had trouble getting my small shirt on last time so mike told me to cut the back open and use it for a training shirt..that worked good, not anywhere as good as a full shirt obvioulsly but helps me learn it non the less. i do much better on the bench with a closer grip rather than a wider but i did both on the equipped bench.
Week 10Day 2 - 3/16/10equipped bench - 1RM: 290 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 47% of 1RM185 lbs x 3 reps x 1 sets @ 7 RPE - 64% of 1RM 225 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 235 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM 245 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM 255 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM 240 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM paused close grip bench - 1RM: 229 lbs145 lbs x 3 reps x 1 sets @ 7 RPE - 63% of 1RM155 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM 165 lbs x 3 reps x 1 sets @ 7.5 RPE - 72% of 1RM 185 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 195 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 190 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM - 1RM: 259 lbs185 lbs x 4 reps x 1 sets @ 7.5 RPE - 71% of 1RM195 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 205 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 195 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM |
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Training Log Update
posted on 2010.03.16 15:24:27
everything went well, first time EVER i squatted over 400 and it felt really good. i got rid of the purple face/head by sliding my belt down a bit lower on my body.
Week 10Day 1 - 3/15/10equipped squat - 1RM: 482 lbs135 lbs x 5 reps x 2 sets @ 7 RPE - 28% of 1RM225 lbs x 5 reps x 1 sets @ 7 RPE - 47% of 1RM 315 lbs x 2 reps x 1 sets @ 8 RPE - 65% of 1RM 370 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM 390 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM 410 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 390 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM stiff leg deadlift - 1RM: 335 lbs235 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM245 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM 255 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM 265 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 255 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM close stance box squat - 1RM: 244 lbs175 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM185 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM 195 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 185 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM |
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Training Log Update
posted on 2010.03.11 09:44:35
the third exercise was bench press off of pins.
i was suppose to do bench with my shirt but i could not get the shirt on. Mike told me to cut the back open if it is a training shirt and do it that way so i will do that next in 2 workouts from now when i was suppose to do non shirted bench. Week 9Day 2 - 3/11/10bench press - 1RM: 267 lbs135 lbs x 4 reps x 2 sets @ 7 RPE - 74% of 1RM185 lbs x 5 reps x 1 sets @ 7.5 RPE - 73% of 1RM 225 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 235 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM 215 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM paused close grip bench - 1RM: 219 lbs135 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM155 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 165 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 175 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 165 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM - 1RM: 236 lbs165 lbs x 6 reps x 1 sets @ 8 RPE - 70% of 1RM170 lbs x 6 reps x 1 sets @ 8.5 RPE - 72% of 1RM 175 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 160 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM |
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