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 17

Day 4 - 4/20/10

Comp. Grip Bench Press - 1RM: 406 lbs

325 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

2 Board Press - 1RM: 383 lbs

275 lbs x 5 reps x 1 sets @ 7 RPE - 72% of 1RM
295 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 lbs

135 lbs x 8 reps x 1 sets @ 6 RPE - 36% of 1RM
185 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 lbs

100 lbs x 15 reps x 2 sets @ 8 RPE - 56% of 1RM
110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM

Dumbbell Extensions - 1RM: 177 lbs

100 lbs x 10 reps x 2 sets @ 8 RPE - 56% of 1RM
110 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM

2 Comments

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 17

Day 3 - 4/18/10

Rack Pulls from mid shin height - 1RM: 628 lbs

405 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM
425 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 lbs

100 lbs x 8 reps x 1 sets @ 8 RPE - 41% of 1RM
120 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

1 Comments

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 17

Day 2 - 4/17/10

Comp. Grip Bench Press - 1RM: lbs

315 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
375 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 lbs

365 lbs x 1 reps x 1 sets @ 7 RPE - 78% of 1RM
415 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 lbs

280 lbs x 15 reps x 1 sets @ 9 RPE - 0% of 1RM
280 lbs x 10 reps x 2 sets @ 9 RPE - 64% of 1RM

Tate Presses - 1RM: 190 lbs

90 lbs x 15 reps x 1 sets @ 7 RPE - 47% of 1RM
100 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

2 Comments

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 17

Day 1 - 4/17/10

Conventional Deadlifts - 1RM: 530 lbs

405 lbs x 1 reps x 1 sets @ 7 RPE - 76% of 1RM
455 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 lbs

225 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM
245 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 lbs

100 lbs x 8 reps x 1 sets @ 8 RPE - 49% of 1RM
120 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

1 Comments

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 16

Day 4 - 4/14/10

Bench Press against short mini bands - 1RM: 320 lbs

320 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
305 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 lbs

295 lbs x 2 reps x 1 sets @ 7.5 RPE - 78% of 1RM
340 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 lbs

90 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

Dumbbell Extensions - 1RM: 145 lbs

90 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM

2 Comments

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 16

Day 3 - 4/11/10

Free Squats-Raw - 1RM: 463 lbs

415 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
440 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 lbs

120 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM

Glute Ham Raises - 1RM: 40 lbs

25 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM

2 Comments

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 16

Day 2 - 4/10/10

Comp. Grip Bench Press - 1RM: 389 lbs

350 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
335 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 lbs

225 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
245 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 lbs

225 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
275 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 lbs

90 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM
110 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

Dumbbell Extensions - 1RM: 178 lbs

90 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM
110 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

4 Comments

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 16

Day 1 - 4/8/10

Conventional Deadlifts - 1RM: 543 lbs

505 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
485 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 lbs

225 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
245 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 lbs

100 lbs x 8 reps x 1 sets @ 7 RPE - 47% of 1RM
120 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 lbs

270 lbs x 8 reps x 1 sets @ 7.5 RPE - 56% of 1RM
320 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

1 Comments

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 15

Day 4 - 4/6/10

Bench Press against short mini bands - 1RM: 339 lbs

305 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
290 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 lbs

275 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM
295 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 lbs

90 lbs x 12 reps x 1 sets @ 7 RPE - 56% of 1RM
100 lbs x 15 reps x 2 sets @ 8 RPE - 0% of 1RM

Dumbbell Extensions - 1RM: 161 lbs

90 lbs x 10 reps x 1 sets @ 8 RPE - 56% of 1RM
100 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM

3 Comments

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 15

Day 3 - 4/4/10

Free Squats-Raw - 1RM: 500 lbs

425 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
415 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 lbs

135 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM
155 lbs x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Tate Presses - 1RM: 167 lbs

90 lbs x 8 reps x 2 sets @ 8 RPE - 54% of 1RM
110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

Dumbbell Extensions - 1RM: 167 lbs

90 lbs x 8 reps x 2 sets @ 8 RPE - 54% of 1RM
110 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

0 Comments

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 15

Day 2 - 4/3/10

Comp. Grip Bench Press - 1RM: 378 lbs

340 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
320 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 lbs

225 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM
245 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 lbs

225 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
275 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

1 Comments

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 15

Day 1 - 4/2/10

Conventional Deadlifts - 1RM: 511 lbs

485 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
455 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 lbs

205 lbs x 2 reps x 1 sets @ 7.5 RPE - 71% of 1RM
225 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 lbs

100 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM

45 Degree Back Raises - 1RM: 81 lbs

50 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM

1 Comments

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 14

Day 4 - 3/30/10

Bench Press against short mini bands - 1RM: 341 lbs

225 lbs x 4 reps x 1 sets @ 7.5 RPE - 66% of 1RM
245 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 lbs

275 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
295 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 lbs

80 lbs x 12 reps x 1 sets @ 7 RPE - 46% of 1RM
100 lbs x 12 reps x 3 sets @ 8 RPE - 58% of 1RM

Dumbbell Extensions - 1RM: 161 lbs

80 lbs x 10 reps x 1 sets @ 7 RPE - 50% of 1RM
100 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

0 Comments

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 14

Day 3 - 3/28/10

Free Squats-Raw - 1RM: 506 lbs

315 lbs x 4 reps x 1 sets @ 8 RPE - 62% of 1RM
335 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 lbs

275 lbs x 4 reps x 1 sets @ 7.5 RPE - 64% of 1RM
325 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 lbs

100 lbs x 8 reps x 5 sets @ 8 RPE - 66% of 1RM

1 Comments

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 14

Day 2 - 3/27/10

Comp. Grip Bench Press - 1RM: 388 lbs

330 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
305 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 lbs

225 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
235 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 lbs

90 lbs x 12 reps x 1 sets @ 7 RPE - 44% of 1RM
100 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 lbs

90 lbs x 8 reps x 1 sets @ 8 RPE - 54% of 1RM
100 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

1 Comments

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 13

Day 4 - 3/23/10

Bench Press against short mini bands - 1RM: 335 lbs

225 lbs x 3 reps x 1 sets @ 7.5 RPE - 67% of 1RM
245 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 lbs

275 lbs x 5 reps x 1 sets @ 8 RPE - 77% of 1RM
285 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 lbs

90 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM
100 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 lbs

90 lbs x 8 reps x 1 sets @ 7 RPE - 59% of 1RM
100 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

1 Comments

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 13

Day 3 - 3/23/10

Free Squats-Raw - 1RM: 461 lbs

315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
365 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

0 Comments

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 13

Day 2 - 3/20/10

Comp. Grip Bench Press - 1RM: 382 lbs

325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
310 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 lbs

225 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
245 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 lbs

90 lbs x 10 reps x 1 sets @ 8 RPE - 52% of 1RM
100 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 lbs

90 lbs x 8 reps x 1 sets @ 8 RPE - 54% of 1RM
100 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

0 Comments

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 13

Day 1 - 3/18/10

Conventional Deadlifts - 1RM: 581 lbs

405 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM
425 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 lbs

135 lbs x 5 reps x 1 sets @ 7 RPE - 51% of 1RM
155 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 lbs

100 lbs x 8 reps x 1 sets @ 8 RPE - 55% of 1RM
120 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM

2 Comments

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 1

Day 4 - 3/16/10

Bench Press against short mini bands - 1RM: 331 lbs

225 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM
245 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 lbs

275 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
295 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 lbs

90 lbs x 8 reps x 2 sets @ 8 RPE - 46% of 1RM
130 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

2 Comments