stress 0
cns 5
reserves 9

Last training session before the meet and this was a disappointment, but nothing hurts and I didn't tear anything off my hands. My soreness in my right lower back from Tuesday's gpp was still evident, but is actually better tonight.

Last week, I reversed order on this workout cause I couldn't get a rack. Started with squats tonight. Opened with 365 and hoped I'd work up, but once again that was it.

Floor Press opened the same as last week. Last week, my 1st set was like @7. Went thru the same weights today but my initial was more like @10.

Deads plus chains, opened with the weight I did for 2 triples last week. Last week it was slow, this week it was slow and hard. Fought thru the set in good form, but it was @10.

Essentially, last week what was @9....this week was @10. Clearly, I peaked in my response in this phase of the training starting 2 Monday's ago thru this last Monday. That's all well and fine so long as the deload this week goes ok. We'll see.

Week 21

Day 3 - 7/24/10

squat heels elevated - 1RM: 417 lbs

365 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

floor press - 1RM: 306 lbs

255 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
275 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
260 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

deadlift +50c - 1RM: 506 lbs

455 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 86% of 1RM

1 Comments

stress 9
cns 10
reserves 8

Both CNS and Stress shot up today on Trac. My GPP training yesterday included hyperextensions, between intervals of running/abs/rear delts. Think i may have over exerted there. Or it could be a residual from Monday's big night. I dunno. Anyway, it crushed tonight, and Trac said to stop at the initials and take no drop.

Pin Press was down 5 lbs from last week. Good Mornings were down, but form-strenght was impossibly bad. I mean 2nd rep was bad!

I'm either paying for Monday night or did something ill advised for GPP.

Week 21

Day 2 - 7/21/10

pin press - 1RM: 314 lbs

275 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM

good morning - 1RM: 294 lbs

245 lbs x 5 reps x 1 sets @ 10 RPE - 83% of 1RM

incline press - 1RM: 270 lbs

225 lbs x 5 reps x 1 sets @ 10 RPE - 83% of 1RM

1 Comments

stress 0
cns 6
reserves 9

Felt sleepy all day and something I ate yesterday did not agree with my stomach. But I had had 2 whole days out of the gym and my cns score looked good, so......

I needed 480 x3 to see my first 1 rm of 550. I was very concious of the number, but kind of relaxed about the session. 475 x3 was easy. Now I only needed to go up 5 lbs to get my number, but I thought I had more in me. Went 485 and it was still easy. Really pumped and excited when I put the weight down. Almost wanted to pack it up and go home to make sure nothing went wrong after beating my goal. But....5 more lbs and the next triple was @9. Pretty shocked at this number and real happy.

Bench was tough and slow. 1 rm is above 300, so no complaints, but I was hoping to work up.

Had to squat in another rack with no mirror. It is good for me to squat without the mirror, so I went at it. I think the discomfort without the mirror cost me some pounds, but this was an ok showing.

Week 21

Day 1 - 7/19/10

deadlift - 1RM: 560 lbs

475 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
485 lbs x 3 reps x 1 sets @ 8.5 RPE - 87% of 1RM
490 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
465 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

competition bench press - 1RM: 303 lbs

265 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
255 lbs x 3 reps x 2 sets @ 9 RPE - 84% of 1RM

squat - 1RM: 417 lbs

365 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

1 Comments

stress 4
cns 5
reserves 9

TRAC scores have been real good the last couple mornings and i thought it might lead to some PRs. It wasn't there tonight. Stress score snuck up a bit, maybe that was the problem.

Reversed exercise order tonight cause I couldn't get a rack, so I pulled first. Looked back at the last time I pulled against chains and opened with my prior best, hoping it would easy enough to work up. Not. I had good pop in my warmups but the 50 lbs of chain just drug and slowed me down. Each rep was slow and alot of work. Pleased that I was confident enough to do a 2nd set but wish'd i'd been able to work up.

Floor press was a 8 lb pr. This was the best part of the workout.

On Squats, I really thought I'd be 375 with a shot at 380-385. Opening set was too hard to work up. Don't know if the deads took too much out of me or if I just didn't have it tonight.

Week 20

Day 3 - 7/16/10

deadlift +50c - 1RM: 520 lbs

455 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM

floor press - 1RM: 314 lbs

255 lbs x 3 reps x 1 sets @ 7 RPE - 81% of 1RM
275 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
260 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

squat heels elevated - 1RM: 417 lbs

365 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
345 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

1 Comments

stress 0
cns 6
reserves 9

Much relaxed about this session after Monday\'s big test night. Did pin press with a full stop and relaxed my hands to deload the eccentric energy. They came up fast, i was surpised how heavy I went.

Good mornings were better than the last time i did them. I always have a hard time assessing the quality of my form as I fatique. First set was definitely easy, second was hard.

Incline was a shock, I tried opening with 225 and i just didn\'t have it. According to my logs, that\'s where my strength was last time I did this, so some disappointment here. But pleased that first 2 lifts showed improvements.

Week 20

Day 2 - 7/14/10

pin press - 1RM: 320 lbs

245 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
265 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
280 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

good morning - 1RM: 304 lbs

245 lbs x 5 reps x 1 sets @ 8 RPE - 81% of 1RM
255 lbs x 5 reps x 1 sets @ 9.5 RPE - 84% of 1RM
245 lbs x 5 reps x 1 sets @ 9 RPE - 81% of 1RM

incline press - 1RM: 265 lbs

225 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
205 lbs x 5 reps x 2 sets @ 9 RPE - 83% of 1RM

1 Comments

stress 0
cns 3
reserves 8
(2 days off from strenght training with 2 cardiac sessions, contrast showers and stretching. I input my data sitting on the floor as my wife was lying on the couch. Didn't realize I was in such a bad position for the tap test til I'd already hit enter.....cns was better than 3.)

Whined a bit to Mike over the weekend about where my deadlift was at and wether or not it looked like i'd get my PR and the meet on 7/31. Well, tonight's session looked like a mini-meet -- Deads/Bench/Squat for singles @10. One way of looking at it was Mike was testing me. If my performance stunk, then I'd be right about where I'm at. On the other hand, if I had put up good numbers tonight, I'd know I was on target and I should "shut up my whining". Fortunately, I'll be shutting up now.

Last 2 week's deads at 495 and 500 x2 felt heavy. For me its always part grip. Tonight, I was super aware to press my hands into the bar before wrapping into my hook grip. At 405 in my warmups, I was shocked at how good it felt coming off the floor and my speed at the top. Worked thru 455, 475, 495. At 515, I asked for a gym referee for the gym record board. Crushed it. Form was great. Back was locked in tight. Could be my opener. Went up 10 lbs to 525. Another good lift, but harder - an ok 2nd attempt and the heaviest deadlift I've ever done in the gym. I always pull heavier at the meet. Big smiles at this point. (ripped right pinky callus and stopped pulling)

Bench. Warmed up thru 275. Went to 295 for the heaviest full range competition rep I've ever done and it was easy. Went to 305 and it was harder. Probably could have got another 5 lbs by gym standards, but it was borderline if it would have got white lights or not. Maybe a bit more groove than strength, but that was my top weight there. First ever bench over 300 and I'm criticizing wether i'd get 2 or 3 white lights. More smiles.

Squat. Brief warm up and starting jumping up fast. Didn't want to waste many reps as I was a bit burnt. Went thru 385 comfortably on my own. Got a spot for 405 and I bumped into him coming out of the hole (I appreciate a tight spot, but that was a little unfortunate). Nevertheless, I got thru the rep. That ties the most I've ever squatted in the gym and this was at the end of the workout.

Week 20

Day 1 - 7/12/10

deadlift - 1RM: 536 lbs

475 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
495 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
515 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
525 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

bench press - 1RM: 311 lbs

275 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
295 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
305 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
290 lbs x 1 reps x 1 sets @ 9.5 RPE - 93% of 1RM

squat - 1RM: 413 lbs

365 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
385 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
405 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
375 lbs x 1 reps x 2 sets @ 9 RPE - 91% of 1RM

3 Comments

stress 0
CNS 5
reserves 7

Stress was way back down and CNS was rising again after Wednesday\'s training. Thought tonight could be another good one. Not sure how I would rate this one.

Squatted with 2.5\'s under my heels. I like this squat. This is a 5 lb pr since the last time i did this (5 wks ago), but it should have been after my other great squatting workouts. I wanted to work up to 395, but 385 was an honest @9. I will say how comfortable it was. Monday when I squatted 385, i got a good spotter and I was nervous about it. No nerve problems. Walked it out, set up the heels, deep and good drive at the top.

Floor press matches an earlier best 1rm. For some reason I thought I had hit a bigger 1rm but not the case. Floor press seems to have a lower 1rm than other bench variations.

I renamed the last exercise so that I will know what i did/used when I look back. As bad a time as I have with bent bars, I can\'t stand to pull out of a rack. So I pulled off of boards. Used my competition shoes for the first time. These were hard and I\'m disappointed at what i got. Don\'t know if this is an exercise where we\'re supposed to pull more because of the shortened range of motion or if it starts at a sticking point, so we pull less. I just don\'t like seeing that 1rm up there when I want 550.

Week 19

Day 3 - 7/9/10

squat heels up - 1RM: 428 lbs

365 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
375 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

floor press - 1RM: 306 lbs

275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
265 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

2board deads - 1RM: 505 lbs

460 lbs x 2 reps x 1 sets @ 8.5 RPE - 91% of 1RM
480 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

0 Comments

cns 11
stress 0
reserves 6

TRAC was hugely improved. Did a long low intensity walk yesterday followed by a contrast shower and went to be .5 hour early. With these numbers i was looking for a big day. It was close.

This is the most weight I\'ve handled in the 3ct pause bench. Always happy to prove I can handle the lower rep weights. Very strict on the pause, but this workout has me second guessing my 2nd attempt for the next meet, maybe I should stay conservative on the 2nd attempt.

SSB squats have been lousy for a couple weeks. I don\'t like them so I sort of didn\'t care. But with all the other good squatting, i was determined this go up too. It was my stance. I did a couple weeks of feet to the racks wide squatting, but my preference for the ssb is an almost shoulder width (narrow) stance. Got it right tonight and I think this is a 5 lb pr.

Small pr on the inclines (4 lbs). I fatigued fast. If I\'d guessed better at the first set, I would have had a bigger PR.

2 PRs is always good, but only on the assistance work.

Week 19

Day 2 - 7/7/10

3ct pause bench - 1RM: 299 lbs

275 lbs x 2 reps x 1 sets @ 9.5 RPE - 92% of 1RM
265 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
265 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM

ssb squat - 1RM: 406 lbs

305 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
325 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM
345 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM
335 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM

incline press - 1RM: 257 lbs

205 lbs x 4 reps x 1 sets @ 7 RPE - 80% of 1RM
225 lbs x 4 reps x 1 sets @ 10 RPE - 88% of 1RM

1 Comments

cns 6
stress 5
reserves 7

TRAC results had 2 strange results. My last workout was 2 days ago. On the day in between, cns tested higher and stress tested lower. Don't know what to make of that. Today, cns was lower and stress was higher(?).

On deads, i felt like if i didn't try a heavier max, it would be a loss, so i went after a heavier initial at 500. First time i grabbed it, I stopped on the first rep and walked away. Stared at the wall for a minute to forget the last attempt and went at it again and doubled it. It was a bit more than @9, but was good to get the weight.

On bench, this is the most realistic I've had to guess my 1st and 2nd attempts and was happy to see it still in the low 300's.

Best of this workout was the squats. I had a pr a week ago with 385, but as this was the 3rd exercise i knew i wouldn't get close to that. Worked up to 375 for 2 sets. The fact that I did the 2nd set at the same weight was huge to me.

Week 19

Day 1 - 7/5/10

deadlift - 1RM: 538 lbs

480 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
500 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
480 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM

competition bench press - 1RM: 306 lbs

275 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
285 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

squat - 1RM: 417 lbs

365 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
375 lbs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM
365 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

1 Comments

CNS 5
stress 4
reserves 6

Lost a point on my CNS score so I thought that was a negative signal for today. Well, today was awesome! Only bad thing was it took me 3 working sets on both of the first 2 exercises to find my initial. If you look at my numbers, there is a small increase in the weight from set 2 to set 3, but a big jump in the RPE. Oh well.

Box squat should have been 335 based on last week's work, but it was easy. Jumped it 10 lbs, still easy. Another 5 lbs and that was the right weight. Form was great and so was my speed!

2 board press probably got a bit fatigued doing reps and couldn't get the 3rd set the way I should have.

3 lb increase on 2 board press and 12 lb increase on box squats over last week's results. Cool

Week 18

Day 4 - 7/3/10

box squat - 1RM: 407 lbs

335 lbs x 4 reps x 1 sets @ 8 RPE - 82% of 1RM
345 lbs x 4 reps x 1 sets @ 8.5 RPE - 85% of 1RM
350 lbs x 4 reps x 1 sets @ 9.5 RPE - 86% of 1RM
325 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

2 board press - 1RM: 314 lbs

255 lbs x 4 reps x 1 sets @ 8 RPE - 81% of 1RM
265 lbs x 4 reps x 1 sets @ 8.5 RPE - 84% of 1RM
275 lbs x 4 reps x 1 sets @ 10 RPE - 88% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM

snatch grip sldl - 1RM: 425 lbs

340 lbs x 7 reps x 1 sets @ 9 RPE - 80% of 1RM
315 lbs x 7 reps x 1 sets @ 9 RPE - 74% of 1RM

1 Comments

cns 6
stress 0
reserves 6

TRAC score was perplexing. The stress number was great, but CNS was a little down. Results were not good tonight.

Left my car in the shop for new tires and it wasn't ready at days end. My log is in the car, so did some things from memory. I was right that I'd done 255 on CG +50c for triples, so I opened at the same for doubles. It was tough and i scored it @10. I set up in a rack cause I was early and there was no one around to spot. The bench height was a bit higher which would have made the chains heavier, but I was still surprised I did not go up in weight for the lower reps plus scored it @10. See how 2 board press goes tomorrow.?

Week 18

Day 3 - 7/2/10

CG bench +50c - 1RM: 268 lbs

255 lbs x 2 reps x 2 sets @ 10 RPE - 95% of 1RM
235 lbs x 2 reps x 1 sets @ 8 RPE - 88% of 1RM
235 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
235 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

shrugs - 1RM: 167 lbs

110 lbs x 7 reps x 1 sets @ 7 RPE - 66% of 1RM
125 lbs x 7 reps x 2 sets @ 9 RPE - 75% of 1RM
115 lbs x 7 reps x 1 sets @ 9 RPE - 69% of 1RM

1 Comments

Deadlift 1rm is where I've wanted it to get to ever since i pulled 540 for the first time. Exciting to see that 550 up there. Hard to evaluate myself on near max work. I didn't like my form on the 2nd rep, but it had good speed (didn't slow from 1st rep) and nothing hurts today...so it couldn't have been but so bad. Had a bar with smooth knurling. The gym manager and I talked about bars, finally, cause i was about to go buy my own. She let me in on the private stash of competition bars. Yeah!

Liked the 3ct bench last time i did it. Last was up to 265 x3 @9. I think this is a 2 lb increase in my 1 rm over the last month. If the 1 rm on the ultra strict form is over 300, I feel pretty good about breaking 300 in the next meet.

On TRAC, my lying HR was lower this morning by 2 bpm, which is contrary to what I think is supposed to happen. And my stress level at 8 was the highest I've recorded on TRAC. The CNS score was still pretty good though. After a PR squatting Monday and a PR deadlifting Wednesday, I guess I should be high on stress. Going to the garage to start my cardiac work.

Week 18

Day 2 - 6/30/10

deadlift - 1RM: 550 lbs

455 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
475 lbs x 2 reps x 1 sets @ 8.5 RPE - 86% of 1RM
495 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
475 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM
460 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

3ct pause bench - 1RM: 306 lbs

255 lbs x 4 reps x 1 sets @ 8 RPE - 83% of 1RM
260 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM
245 lbs x 4 reps x 1 sets @ 10 RPE - 80% of 1RM

ssb squats - 1RM: 354 lbs

295 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM
295 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM

1 Comments

body stress 4
CNS 7
adaptive reserves 7

Squat results were an 11 lb pr vs the most similar 1 and 2 rep workouts from late April. The weight felt comfortable walking it out. Depth was spot on and form was good. What I'm really happy about is how good my form is. Usually near max squats for me are a disaster to look at. Got to admit I was nervous....my body felt good and the weight was comfortable, but my brain was stressing the PR. I'm not thinking I should have worked up further, but I'm overanalyzing if I should have done another set.

Bench +bands kind of squashed me. I opened with last weeks level (which was same reps) and barely did a single. Double checked the band I was using - it was the same. Won't read to much into this as Saturday's 2 board press rocked.

Week 18

Day 1 - 6/28/10

squats - 1RM: 428 lbs

365 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
375 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
360 lbs x 2 reps x 2 sets @ 9 RPE - 84% of 1RM

bench press +bands - 1RM: 265 lbs

265 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
250 lbs x 2 reps x 1 sets @ 9 RPE - 94% of 1RM

military press - 1RM: 198 lbs

165 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM
155 lbs x 5 reps x 1 sets @ 9 RPE - 78% of 1RM

1 Comments

Trained at the Fitness Factory in Charlotte NC today. Plug for my old friends. If you ever find yourself in Charlotte, you've got to find these guys. Eric and Eileen have a collection of equipment that would make anyone envious. Ridiculous what they have.

Quarterly trip to Charlotte to check on the old house. Had to clean it and have it ready for new tenants. 700 miles of driving in 2 days. Bench and Pullups right before i left home and then trained squat/bench/deads before coming home. Always worried about my back after that long in the car, but all is good.

Box squat at 1 rep showed up in the program without a prior week warm up. I would have liked a week's practice before going at singles. Form was tight. Good pause at the bottom of all reps, no eccentric energy left when I went to drive out of the hole.

2board press was not good a week ago. It actually felt a bit like my cns/overtrained deadlift problems of a month ago. But all has stayed good with the bench training this week. I did singles on floor press on Wednesday at 295 and hit a couple singles at 295 today. I like floor presses more, but the ones on Wednesday were @10 and today was @9, so thats good.

Last was snatch grip SLDL. At this point, I'm just happy that the driving and cleaning/packing the old house didn't wipe me out. Opened at 315, and it was easy. Worried about burning out on too many sets, so got a bit stupid and added 50 lbs for my next set. Got it. Was starting to get ugly. Called it @10.

Week 17

Day 4 - 6/26/10

box squat - 1RM: 395 lbs

345 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
365 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
375 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM
355 lbs x 1 reps x 2 sets @ 9 RPE - 90% of 1RM

2board press - 1RM: 311 lbs

275 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
285 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
295 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
280 lbs x 1 reps x 2 sets @ 9 RPE - 90% of 1RM

snatch grip sldl - 1RM: 365 lbs

315 lbs x 5 reps x 1 sets @ 8 RPE - 86% of 1RM
365 lbs x 5 reps x 1 sets @ 10 RPE - 100% of 1RM
345 lbs x 5 reps x 1 sets @ 9 RPE - 95% of 1RM

1 Comments

Happy with this workout, though I'm tentative about reading too much into the 1rm's exactness. The 1 rm on floor press dropped 11 lbs from last week, but I pressed more weight than I ever have before. Deads added 3 lbs to 1 rm but was sloppy, easy and hard at the same time.

Opened deads at 445, which was my initial triple 2 weeks ago. It was easy. Added 10 lbs. I got a bar I'd never used before that looked straight and had huge knurling. First rep rolled a bit like the bar was bad. I had 2 thoughts - quit or pull. I got mad and pulled the second and third rep faster than the first. Stayed at the weight 455 for a second set. Same. It rolled. I got mad and ripped the 2nd and 3rd rep. Also ripped my left pinky callus again. So, grip was hard, speed was easy and I felt sloppy. But, its a good number, small gain on 1 rm.

Floor press - first set was 275, what i doubled a week ago. It was easy - almost @7. My rpe 1rm chart tells me I should go up 15 lbs for a drop from 2 reps to 1, but this was so fast i went up 20 lbs. Did 2 singles. Clean ok form, but they were @10. Even though the calculated 1 rm went down, i was happy with the number since i've never pressed that much (excluding reverse band).

Week 17

Day 2 - 6/23/10

deadlift +50c - 1RM: 520 lbs

445 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM
455 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM

floor press - 1RM: 295 lbs

275 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
295 lbs x 1 reps x 2 sets @ 10 RPE - 100% of 1RM
280 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

ssb squat - 1RM: 365 lbs

295 lbs x 4 reps x 1 sets @ 8 RPE - 81% of 1RM
305 lbs x 4 reps x 1 sets @ 8.5 RPE - 84% of 1RM
310 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM

1 Comments

Mixed results. Same excercises as last monday and the 1rm's were as follows - unch'd, -3 lbs and + 10 lbs.

Went up from 2 reps to 3 reps this week on the squat, which should be a give up of 10 lbs. Last week was 360, so I opened at 350 tonight, hoping I'd go up 5 or 10 from there. No such luck. It was @9. I did a second set there and then took my drop. I always squat really well at the end of my squats after my drop, really getting some speed and force. Last 2 sets tonight had that kind of speed, but the 3rd rep was still slow slow in the middle. Need to try and harness that force mentality on my heaviest set - but I know I'm just trying to get the weight on those sets.

Bench +bands also went up a rep. This exercise squashed me last week as the band tension at the top was real surprising. Again picked a weight hoping i could work up, no luck. Gave up 3 lbs on my 1 rm this week, but this may be an exercise where judging is tough....like it was @8 at the bottom and @10 at top. Anyway, not happy with this but not ready to read too much into it.

Here's the surprise, I went up 10 lbs on Military. I fatigue to fast and bad on shoulders that its hard to imagine a big success following a bench exercise. Nevertheless, that's what happened. They felt terrific.

Week 17

Day 1 - 6/21/10

squat +50c - 1RM: 400 lbs

350 lbs x 3 reps x 2 sets @ 9 RPE - 88% of 1RM
330 lbs x 3 reps x 2 sets @ 9 RPE - 83% of 1RM

bench +bands - 1RM: 291 lbs

255 lbs x 3 reps x 1 sets @ 9 RPE - 88% of 1RM
245 lbs x 3 reps x 2 sets @ 9 RPE - 84% of 1RM

military - 1RM: 200 lbs

170 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM
160 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

2 Comments

A couple challenges today.

Been doing the ssb wide squats in a rack with no mirror, cause I need practice without a mirror. Both of those racks were taken today. I got the mirror rack instead. Durng warm ups I was surprised how shallow my form was. I got back decent but not down. Don't mean to be too dramatic, but felt like my inner thighs were being pulled apart at the bottom and I couldn't get any lower. Brought my stance in about 3 inches on both sides. Still 6 inches wider on both sides than my normal stance, but I could get down. Jumped it a little high, but definitely did some good work with my knees out and good depth.

2 board press was not good. A month ago, I got up to 275 on 3 board press x4 and with all my other gains, thought I would be there. Weights have been feeling heavy and slow and my shoulders have some soreness. BUT, to put in perspective, last meet was my first meet bench press and I did 275 on my 2nd attempt. Last night I did 2 sets of 2 reps @9 with 275 in a 3ct pause. So the wieghts I'm using should feel different. Anyway, 2nd set squashed me. Half way into this training block, I've made huge gains on the bench, but still shocked I have been training it 4x per week.

Snatch grip sldl - all I can say is "ouch". I decided that oly lifters pull snatches without straps, so so could I. Maybe Oly lifters don't do sets of 7. Reps 1 - 4 were fine, but after that it just felt like my thumbs were in a vise. I've complained alot on this blog about grip....not complaining about grip here. I held on just fine. But it hurt bad. Insisted I'd at least do a second set and that was it.

Week 16

Day 4 - 6/19/10

ssb wide squat - 1RM: 34 lbs

295 lbs x 4 reps x 1 sets @ 8.5 RPE - 857% of 1RM
305 lbs x 4 reps x 1 sets @ 9.5 RPE - 886% of 1RM
285 lbs x 4 reps x 2 sets @ 9 RPE - 828% of 1RM

2 board press - 1RM: 294 lbs

255 lbs x 4 reps x 1 sets @ 8 RPE - 87% of 1RM
265 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
250 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM

snatch grip sldl - 1RM: 394 lbs

315 lbs x 7 reps x 2 sets @ 9 RPE - 80% of 1RM

1 Comments

Abbreviated night. No deads, in response to my crash workouts 2 weeks back.

3ct pause bench went down from 3 to 2 reps and went up 3 lbs on my 1 rm. Good to see the 1 rm proved out again handling more weight.

Short and sweet.

Week 16

Day 3 - 6/18/10

3ct pause bench - 1RM: 306 lbs

275 lbs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM
255 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

db row - 1RM: 119 lbs

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

1 Comments

Good gains.

Last weeks 1rm on the deads +50c was 509, so this is an 8 lb improvement. I opened with 455 and it felt good, in fact the second rep had good speed. So I jumped it 10 lbs. I think this was an honest @9. I thought about going up again, cause i'm anxious about handling heavier weight for the next meet and I was feeling good, but I decided to stay at 465 for a 2nd set. I've complained alot about grip in this blog, but i've made my peace with a couple bars in our gym where i can see the "bend" in the bar and just rotate it to where it won't roll out of my hands. I didn't pay enough attention to this (with the chains on the bar and I wrap a paper towel to keep from scraping the bar) and I didn't have the bar in the right position. My fault. Hands started to get ripped along both thumbs and the left callus. Its ok, but any more work and i might be bandaged. At the last meet, I was not permitted to use tape on my hands, so i'm trying to condition my hands better. Bottom line, another set would have been nice, but the higher 1 rm is more important.

Been 3 weeks since I did floor press and with all the other pressing improvements, I got an 18 lb pr here. Can't even believe i just wrote that. 18 lb pr. Fun saying it again. Good speed and keep hitting the groove right.

I think I tweaked something mildly on deads and was worried going into good mornings, but figured i'd try it out and dump if my form got compromised or anything hurt. Last warm up at 225 was spot on, so I went to 245. Form fell apart on the last 2 reps, but depth was good and speed was good. Good hamstring work, but I wasn't satisfied with my back arch/posture. Nothing hurts any worse than the original tweak. Dropped to 225, and form was no better. Didn't get anywhere with this tonight.

Forget the good mornings, this night rocked.

Week 16

Day 2 - 6/16/10

deadlift +50c - 1RM: 517 lbs

455 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
465 lbs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

floor press - 1RM: 306 lbs

245 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
265 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
260 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

good morning - 1RM: 292 lbs

245 lbs x 5 reps x 1 sets @ 9.5 RPE - 84% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

1 Comments

Mixed results, some good some less so.

Squats +50c has a 11 lb higher 1rm than a week ago, but looking back at April logs (squats +100c) I think I was stronger then. It may not be fair to compare week 2 of these chain squats with a prior week 3, but that seems the relevant best 1rm to compare with. We'll see what next week brings. May be that I should have worked up faster. Not getting to the initial til the 3rd set isn't ideal. If I have these again next week, I'll be more aggresive with my 1st and 2nd set. On the good side, weight felt very comfortable in the hole.

Benching with the bands was not good. I liked this alot during warmups and have liked other opportunities to use bands. Used our black bands which i think added 45 to 50 lbs of resistance at the top and were almost slack at the bottom. 2nd set was not good and then my foot slipped and the spotter had to help me, so ...@10.

Rested a good 5 to 10 minutes before military's. Probably should have done 165, but no point working up on my shoulders with a second exercise. Toast.

Think this was all good work and good compared to last week.

Week 16

Day 1 - 6/14/10

squat +50c - 1RM: 400 lbs

350 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
355 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
360 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
335 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
335 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

bench +bands - 1RM: 294 lbs

265 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
265 lbs x 2 reps x 1 sets @ 10 RPE - 90% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM

military - 1RM: 190 lbs

160 lbs x 5 reps x 1 sets @ 8.5 RPE - 84% of 1RM
160 lbs x 5 reps x 1 sets @ 9.5 RPE - 84% of 1RM
150 lbs x 5 reps x 1 sets @ 9 RPE - 79% of 1RM

1 Comments