jbrin0tk |
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Training Log Update
posted on 2010.04.20 19:27:32
325 x 5 @ 10 to the chest is a 15lbs. PR, so that was cool.
345 x 2 @ 9 on the 2 board was all messed up. I hit the hooks on the way up both times, making things much much harder than they needed to be. After the second time, I figured it was more trouble than it was worth. If I hadn't hit the hooks, this probably would've been a triple at 9 instead. I was going to floor press afterward but someone wanted the rack so I just did a few fatigued sets of higher rep close grip benches. Extensions to finish the session. I also ran another mile last night. This is something I do 3-4 days a week, sometimes interchanging with the Prowler or jumping rope, but don't usually log here. Week 17Day 4 - 4/20/10Comp. Grip Bench Press - 1RM: 406 lbs325 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM2 Board Press - 1RM: 383 lbs275 lbs x 5 reps x 1 sets @ 7 RPE - 72% of 1RM295 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM 315 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM 345 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM Close Grip Bench Press - 1RM: 371 lbs135 lbs x 8 reps x 1 sets @ 6 RPE - 36% of 1RM185 lbs x 8 reps x 1 sets @ 7 RPE - 50% of 1RM 225 lbs x 8 reps x 1 sets @ 8 RPE - 61% of 1RM 245 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM Tate Presses - 1RM: 177 lbs100 lbs x 15 reps x 2 sets @ 8 RPE - 56% of 1RM110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM Dumbbell Extensions - 1RM: 177 lbs100 lbs x 10 reps x 2 sets @ 8 RPE - 56% of 1RM110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.04.18 19:40:15
Just getting in my deadlift supplemental work and some leg work. I couldn't believe how easy the rack pulls were. The 405 x 10 set definitely wasn't close to maximal. I could've gone on for what felt like forever. The reason 445 x 5 was a 9 was because I didn't use chalk. I used chalk for the last two sets.
I also got some ab work in as well, and ran a mile tonight. It was a good day. Week 17Day 3 - 4/18/10Rack Pulls from mid shin height - 1RM: 628 lbs405 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM425 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM 445 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM 465 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM 405 lbs x 10 reps x 1 sets @ 8 RPE - 65% of 1RM Dumbbell Lunges - 1RM: 242 lbs100 lbs x 8 reps x 1 sets @ 8 RPE - 41% of 1RM120 lbs x 8 reps x 1 sets @ 8 RPE - 50% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM 160 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.04.18 19:38:02
The bench was just not to be today. This was the last week of an intensity focused block, so I thought I would go ahead and try for a 10lbs. PR. Both attempts were very close, though. This is encouraging.
The 470 x 1 @ 10 is a +15lbs. squat PR. Week 17Day 2 - 4/17/10Comp. Grip Bench Press - 1RM: lbs315 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM375 lbs x 0 reps x 1 sets @ 10 RPE - 0% of 1RM 375 lbs x 0 reps x 1 sets @ 10 RPE - 0% of 1RM Free Squats-Raw - 1RM: 470 lbs365 lbs x 1 reps x 1 sets @ 7 RPE - 78% of 1RM415 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM 470 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM Dips - 1RM: 470 lbs280 lbs x 15 reps x 1 sets @ 9 RPE - 0% of 1RM280 lbs x 10 reps x 2 sets @ 9 RPE - 64% of 1RM Tate Presses - 1RM: 190 lbs90 lbs x 15 reps x 1 sets @ 7 RPE - 47% of 1RM100 lbs x 15 reps x 1 sets @ 8 RPE - 53% of 1RM 120 lbs x 10 reps x 2 sets @ 8.5 RPE - 63% of 1RM |
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Training Log Update
posted on 2010.04.17 09:02:31
A good workout that gave me a good idea of where I am at with my deadlift. I am pleased with it, as I am not too far off my best deadlift and feel like 6 weeks or so of rack pulls might get me a nice PR. This is supposed to be a low stress % week, so I just cut out a lot of the extra volume. Benching today.
Week 17Day 1 - 4/17/10Conventional Deadlifts - 1RM: 530 lbs405 lbs x 1 reps x 1 sets @ 7 RPE - 76% of 1RM455 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM 530 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM Front Squats - 1RM: 294 lbs225 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM245 lbs x 2 reps x 1 sets @ 8.5 RPE - 83% of 1RM 265 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 245 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM Dumbbell Lunges - 1RM: 206 lbs100 lbs x 8 reps x 1 sets @ 8 RPE - 49% of 1RM120 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM 140 lbs x 8 reps x 2 sets @ 9 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.04.14 16:04:56
My day didn't go exactly as planned. I felt very sluggish due to a mentally draining day at work. I came in hoping to hit 320 x 2 @ 10. That didn't happen, so I changed gears and treated it a bit like max effort work, with 320 being the top set.
I have really come a long way in mid-range strength. With the close grip pin presses, my first estimated 1RM (using Wendler's formula in 5/3/1)was 332. Now, 340 x 3 @ 10 makes it 374. 42lbs. jump in my estimated 1RM. I know it's just an estimate, but 42lbs. is pretty substantial. I gave my elbows a bit of a break with the extensions by lowering the volume and weight some. Deads and front squats tomorrow. Week 16Day 4 - 4/14/10Bench Press against short mini bands - 1RM: 320 lbs320 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM305 lbs x 1 reps x 1 sets @ 10 RPE - 95% of 1RM 295 lbs x 1 reps x 1 sets @ 9.5 RPE - 92% of 1RM Close Grip Pin Presses at 3 board height - 1RM: 378 lbs295 lbs x 2 reps x 1 sets @ 7.5 RPE - 78% of 1RM340 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 325 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM 325 lbs x 3 reps x 1 sets @ 10 RPE - 86% of 1RM Tate Presses - 1RM: 378 lbs90 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RMDumbbell Extensions - 1RM: 145 lbs90 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.04.11 15:04:36
Good squat workout today. 440 x 2 @ 10 is a PR. As for the GHR's I didn't really know how to quantify bodyweight, so I just put in 25lbs. Whatever lol. Step ups were pretty easy, so that was nice.
I also did some ab work, as usual, after everything. Week 16Day 3 - 4/11/10Free Squats-Raw - 1RM: 463 lbs415 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM440 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM 405 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM Dumbbell Step Ups - 1RM: 182 lbs120 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RMGlute Ham Raises - 1RM: 40 lbs25 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.04.10 17:15:13
Great day today! 350 x 2 @ 9 is a huge PR. I don't exactly know how many pounds, but 340 x 3 was a real grind for the last two reps last week. These reps went up without too much of a struggle today. I really feel like I picked good exercises for this cycle to help develop my mid range and triceps strength.
Deadlifts felt ok today, but were nothing special. Just puttin' in work. Squats tomorrow. Week 16Day 2 - 4/10/10Comp. Grip Bench Press - 1RM: 389 lbs350 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM335 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM 325 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM 325 lbs x 2 reps x 1 sets @ 10 RPE - 84% of 1RM 2 Board Press against short monster mini - 1RM: 313 lbs225 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM245 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM 265 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 275 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM Deadlift against short light bands - 1RM: 361 lbs225 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM275 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM 295 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM 325 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 305 lbs x 3 reps x 1 sets @ 10 RPE - 85% of 1RM Tate Presses - 1RM: 361 lbs90 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM110 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM Dumbbell Extensions - 1RM: 178 lbs90 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 110 lbs x 12 reps x 1 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.04.10 08:58:28
505 x 2 @ 10 is a 20lbs. PR, so that was cool. My grip was good, which made me think that a third rep might go, but I don't know because the last rep was fairly tough.
Front Squats felt good and I am continuing to get stronger on them. Also, Lunges felt really good and easy tonight. Week 16Day 1 - 4/8/10Conventional Deadlifts - 1RM: 543 lbs505 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM485 lbs x 2 reps x 1 sets @ 10 RPE - 89% of 1RM 470 lbs x 2 reps x 1 sets @ 10 RPE - 87% of 1RM Front Squats - 1RM: 283 lbs225 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM245 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM 255 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM 245 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 225 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM Dumbbell Lunges - 1RM: 212 lbs100 lbs x 8 reps x 1 sets @ 7 RPE - 47% of 1RM120 lbs x 8 reps x 1 sets @ 7.5 RPE - 57% of 1RM 140 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM Power Squat Machine - 1RM: 485 lbs270 lbs x 8 reps x 1 sets @ 7.5 RPE - 56% of 1RM320 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.04.06 18:40:17
I hit two more small PR's with 305 x 3 @ 10 and 330 x 3 @ 9.5. Good times! I really feel like all of these extensions, combined with the main exercises I have picked are helping with my mid range and triceps strength.
Week 15Day 4 - 4/6/10Bench Press against short mini bands - 1RM: 339 lbs305 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM290 lbs x 3 reps x 1 sets @ 10 RPE - 86% of 1RM 280 lbs x 3 reps x 1 sets @ 10 RPE - 83% of 1RM Close Grip Pin Presses at 3 board height - 1RM: 375 lbs275 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM295 lbs x 2 reps x 1 sets @ 7.5 RPE - 79% of 1RM 330 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM 315 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM 305 lbs x 6 reps x 1 sets @ 9.5 RPE - 81% of 1RM Tate Presses - 1RM: 161 lbs90 lbs x 12 reps x 1 sets @ 7 RPE - 56% of 1RM100 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM Dumbbell Extensions - 1RM: 161 lbs90 lbs x 10 reps x 1 sets @ 8 RPE - 56% of 1RM100 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.04.06 18:34:30
A pretty good day. I cut things shorter than I would've normally because of family obligations on Easter. I wouldn't trade that for anything, though, so I'm not worried about it. 425 x 3 @ 9 is a nice PR, though I'm not sure exactly how much.
Week 15Day 3 - 4/4/10Free Squats-Raw - 1RM: 500 lbs425 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM415 lbs x 3 reps x 1 sets @ 10 RPE - 83% of 1RM 405 lbs x 3 reps x 1 sets @ 10 RPE - 81% of 1RM Dumbbell Lunges - 1RM: 209 lbs135 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM155 lbs x 5 reps x 2 sets @ 8 RPE - 74% of 1RM Tate Presses - 1RM: 167 lbs90 lbs x 8 reps x 2 sets @ 8 RPE - 54% of 1RM110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM Dumbbell Extensions - 1RM: 167 lbs90 lbs x 8 reps x 2 sets @ 8 RPE - 54% of 1RM110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.04.03 15:20:22
340 x 3 @ 10 is a 5lbs. PR. Very hard from the second rep on, as on the way up on the second rep the bar started drifting on me and I had to use a lot of energy to correct it. It would've been a tough set either way, but that made it much more difficult than it should've been.
2 Board Press went pretty well, and I smashed an estimated PR with 275 x 2 @ 9.5. I think that all the triceps work I have been doing lately is paying off. I deadlifted against bands for the first time today. It went well. I can see why it is a useful exercise. I've never pulled so hard off the floor in all my time lifting. I didn't use a belt or chalk today. I need to remember to bring the chalk, darn it lol. I will squat and do some accessory work tomorrow. Week 15Day 2 - 4/3/10Comp. Grip Bench Press - 1RM: 378 lbs340 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM320 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 320 lbs x 3 reps x 1 sets @ 10 RPE - 85% of 1RM 320 lbs x 3 reps x 1 sets @ 10 RPE - 85% of 1RM 2 Board Press against short monster mini - 1RM: 296 lbs225 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM245 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM 265 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM 275 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM 255 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM Deadlift against short light bands - 1RM: 371 lbs225 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM275 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM 295 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 315 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 285 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM 285 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM |
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Training Log Update
posted on 2010.04.02 10:40:24
485 x 2 was a little disappointing, only because I had the strength to pull 1, maybe 2 more reps. My grip wasn't there. I hit a PR on the front squats, with 245 x 2 @ 8. Everything felt good today. Gonna work on the grip a little today!
Week 15Day 1 - 4/2/10Conventional Deadlifts - 1RM: 511 lbs485 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM455 lbs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM 455 lbs x 3 reps x 1 sets @ 9.5 RPE - 89% of 1RM Front Squats - 1RM: 288 lbs205 lbs x 2 reps x 1 sets @ 7.5 RPE - 71% of 1RM225 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM 245 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM 225 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM 225 lbs x 2 reps x 1 sets @ 9 RPE - 78% of 1RM Dumbbell Lunges - 1RM: 152 lbs100 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM45 Degree Back Raises - 1RM: 81 lbs50 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.03.30 18:30:41
290 x 4 @ 10 is a 5lbs. PR, and 315 x 4 @ 10 is a +2 rep PR. Decent day. Deads and squats on Thursday.
Week 14Day 4 - 3/30/10Bench Press against short mini bands - 1RM: 341 lbs225 lbs x 4 reps x 1 sets @ 7.5 RPE - 66% of 1RM245 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM 290 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 275 lbs x 4 reps x 1 sets @ 10 RPE - 81% of 1RM Close Grip Pin Presses at 3 board height - 1RM: 371 lbs275 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM295 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM 315 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 290 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM 290 lbs x 4 reps x 1 sets @ 10 RPE - 78% of 1RM Tate Presses - 1RM: 172 lbs80 lbs x 12 reps x 1 sets @ 7 RPE - 46% of 1RM100 lbs x 12 reps x 3 sets @ 8 RPE - 58% of 1RM Dumbbell Extensions - 1RM: 161 lbs80 lbs x 10 reps x 1 sets @ 7 RPE - 50% of 1RM100 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 100 lbs x 12 reps x 1 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.03.28 13:35:50
405 x 5 @ 10 is a 20lbs. PR. It was really, really tough though. The last two reps were ugly but went down and came up, lol. That set really took a lot out of me but I managed to get in some good work after that. I'm really tired lol. Benching on Tuesday.
Week 14Day 3 - 3/28/10Free Squats-Raw - 1RM: 506 lbs315 lbs x 4 reps x 1 sets @ 8 RPE - 62% of 1RM335 lbs x 4 reps x 1 sets @ 8 RPE - 66% of 1RM 405 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM 375 lbs x 4 reps x 1 sets @ 9.5 RPE - 74% of 1RM Deadlifts Standing on a 4 inch box - 1RM: 431 lbs275 lbs x 4 reps x 1 sets @ 7.5 RPE - 64% of 1RM325 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 325 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM 345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 345 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM Dumbbell Lunges - 1RM: 152 lbs100 lbs x 8 reps x 5 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.27 17:19:56
330 x 4 @ 10 is a 10lbs. PR on the raw benching. The 2 board presses felt easier as well. I had kind of a crappy week with lower body movements, but did really well with benching. Squatting and deads tomorrow.
Week 14Day 2 - 3/27/10Comp. Grip Bench Press - 1RM: 388 lbs330 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM305 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 305 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM 305 lbs x 4 reps x 1 sets @ 10 RPE - 79% of 1RM 2 Board Press against short monster mini - 1RM: 310 lbs225 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM235 lbs x 4 reps x 1 sets @ 9.5 RPE - 76% of 1RM 245 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 245 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM 245 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM Tate Presses - 1RM: 207 lbs90 lbs x 12 reps x 1 sets @ 7 RPE - 44% of 1RM100 lbs x 12 reps x 1 sets @ 8 RPE - 48% of 1RM 110 lbs x 12 reps x 1 sets @ 8 RPE - 53% of 1RM 120 lbs x 12 reps x 1 sets @ 8 RPE - 58% of 1RM Dumbbell Extensions - 1RM: 167 lbs90 lbs x 8 reps x 1 sets @ 8 RPE - 54% of 1RM100 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM 110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.23 19:57:19
Great day! Both of the bench exercises were fairly large improvements over last week, especially the close grip pin presses. I think the extra dumbbell work at the end is helping with triceps strength. Not really using heavy weights on those, just trying to get some volume in with them. Deads and front squats on Thursday.
Week 13Day 4 - 3/23/10Bench Press against short mini bands - 1RM: 335 lbs225 lbs x 3 reps x 1 sets @ 7.5 RPE - 67% of 1RM245 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM 265 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM 285 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM 270 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM 270 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM 270 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM Close Grip Pin Presses at 3 board height - 1RM: 359 lbs275 lbs x 5 reps x 1 sets @ 8 RPE - 77% of 1RM285 lbs x 5 reps x 1 sets @ 8 RPE - 79% of 1RM 295 lbs x 5 reps x 1 sets @ 8.5 RPE - 82% of 1RM 305 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM 305 lbs x 5 reps x 1 sets @ 8.5 RPE - 85% of 1RM Tate Presses - 1RM: 178 lbs90 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM100 lbs x 10 reps x 1 sets @ 8 RPE - 56% of 1RM 110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 110 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM Dumbbell Extensions - 1RM: 152 lbs90 lbs x 8 reps x 1 sets @ 7 RPE - 59% of 1RM100 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM 100 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.23 19:55:51
Not much to say here, lol. Just wasn't my day. Everything was very off track. There were too many people trying to talk to me, which messed up everything, the weights moved slowly, I didn't feel like my form was very good, my hip flexor was aggravated....it goes on lol. No worries, though. Just come back better next time.
Week 13Day 3 - 3/23/10Free Squats-Raw - 1RM: 461 lbs315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM365 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 415 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM |
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Training Log Update
posted on 2010.03.20 16:20:06
325 x 3 @ 9 is a 5lbs. PR, so that was good. Didn't have quite as much volume as I wanted, but I kinda expected that. Decided to use bands on the 2 board presses to overload the midpoint and lockout. Hope that will pay off. Squats and deads tomorrow.
Week 13Day 2 - 3/20/10Comp. Grip Bench Press - 1RM: 382 lbs325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM310 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM 310 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM 310 lbs x 3 reps x 1 sets @ 10 RPE - 81% of 1RM 2 Board Press against short monster mini - 1RM: 310 lbs225 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM245 lbs x 5 reps x 1 sets @ 9.5 RPE - 79% of 1RM 235 lbs x 5 reps x 3 sets @ 9 RPE - 76% of 1RM Tate Presses - 1RM: 175 lbs90 lbs x 10 reps x 1 sets @ 8 RPE - 52% of 1RM100 lbs x 10 reps x 1 sets @ 8 RPE - 57% of 1RM 110 lbs x 10 reps x 1 sets @ 8.5 RPE - 63% of 1RM 110 lbs x 10 reps x 1 sets @ 8.5 RPE - 63% of 1RM Dumbbell Extensions - 1RM: 167 lbs90 lbs x 8 reps x 1 sets @ 8 RPE - 54% of 1RM100 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM 110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM 110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.18 18:39:22
Deadlifts were right on today. I hit what I wanted to hit at the RPE's I wanted to hit them at, so I am happy.
Front Squats felt better today. They didn't really hurt my shoulders, and the weights felt better. I almost doubled my reps with the same weights from last week, though I attribute that to the newness of the movement. Step ups were step ups, lol. Benching on Saturday. Week 13Day 1 - 3/18/10Conventional Deadlifts - 1RM: 581 lbs405 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM425 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM 465 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 435 lbs x 3 reps x 1 sets @ 9 RPE - 75% of 1RM 435 lbs x 3 reps x 1 sets @ 9.5 RPE - 75% of 1RM Front Squats - 1RM: 266 lbs135 lbs x 5 reps x 1 sets @ 7 RPE - 51% of 1RM155 lbs x 5 reps x 1 sets @ 8 RPE - 58% of 1RM 185 lbs x 5 reps x 1 sets @ 9 RPE - 70% of 1RM 205 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 185 lbs x 5 reps x 1 sets @ 8.5 RPE - 70% of 1RM Dumbbell Step Ups - 1RM: 182 lbs100 lbs x 8 reps x 1 sets @ 8 RPE - 55% of 1RM120 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.16 20:39:43
A pretty good day today. It's been awhile since I've benched against band tension. The pin presses were hard again, but I didn't expect anything different lol. I feel like I got some decent volume in if nothing else. Deads and squats on Thursday.
Week 1Day 4 - 3/16/10Bench Press against short mini bands - 1RM: 331 lbs225 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM245 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM 265 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM 245 lbs x 5 reps x 1 sets @ 8.5 RPE - 74% of 1RM 245 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM 245 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM Close Grip Pin Presses at 3 board height - 1RM: 332 lbs275 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM295 lbs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM 305 lbs x 3 reps x 1 sets @ 8.5 RPE - 92% of 1RM 315 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM 275 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM Dumbbell Extensions - 1RM: 197 lbs90 lbs x 8 reps x 2 sets @ 8 RPE - 46% of 1RM130 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM 110 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM 90 lbs x 10 reps x 1 sets @ 8 RPE - 46% of 1RM 90 lbs x 12 reps x 1 sets @ 8 RPE - 46% of 1RM |
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