7:30-9:00
All alone
183lbs
The Pound

Kickin' waaaayyy old school before he dropped the MC

Now get up out your seat because my beat is so complete
I'm movin everybody from A to Z
And when it comes to straight up rockin, I'm second to none
From Doug E. Fresh to LL or DJ Run

Dad has a meet today at the Twin Ports Open in Duluth, MN. I had to stay behind to coach the Sharks today. Sharks play at the same time as the Purple Penguins, so I won't be able to see my older daughter play. I'll update my dad's meet and the Sharks and Purple Penguins matches later.

I had to strap on my WWMD (what would Mike do) bracelet to keep from taking it easy today. I did wide squats and intermixed regular squats. I did 425 for 3 and 400 for 4 regular. This is a good sign. I don't think the form was great, but it's better than when I couldn't walk out and set up w/ 300.

Low pin deads were messing w/ my mind. These were way to hard because I wasn't confident or aggressive. I worked through it, but they were not very good. I was more worried about not hurting my back or groin than I was about just doing the weight. I got through them though and will get better.

I finished up w/ 5x6 on the Glute Ham.

Week 43

Day 3 - 5/15/10

Wide Squats - 1RM: 531 lbs

375 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
400 lbs x 2 reps x 1 sets @ 7+ RPE - 75% of 1RM
425 lbs x 3 reps x 1 sets @ 8+ RPE - 80% of 1RM
400 lbs x 4 reps x 1 sets @ 7+ RPE - 75% of 1RM
375 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM

Low Pin Conv Deads - 1RM: 515 lbs

335 lbs x 3 reps x 1 sets @ 7 RPE - 65% of 1RM
425 lbs x 2 reps x 1 sets @ 8+ RPE - 83% of 1RM
515 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
515 lbs x 3 reps x 1 sets @ 9 RPE - 100% of 1RM
425 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
335 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM

4 Comments

6:00-7:30
w/ Dad and Judy
183lbs
The Pound

I can see, I can see, I can see I'm going blind
I can see, I can see, I can see I'm going blind

Didn't look like much, but longish workout. Tried to keep the pace up, but there were lots of sets and suddenly its what pritner 7:30. I started using wrist wraps the other day on benches and it seems to really help stabilize and give more control. Of course that's the point, but the last time the wrist wraps were used was when we'd wrap my daughters' knees w/ them during their pullups when they were 3 years old. Back in the gear days the girls wanted to gear up too. They didn't get much carryover in pullups w/ the knee wraps though.

Week 43

Day 2 - 5/12/10

4 Count Pause Bench - 1RM: 328 lbs

235 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
255 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 84% of 1RM
295 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
255 lbs x 4 reps x 1 sets @ 8 RPE - 78% of 1RM
235 lbs x 5 reps x 1 sets @ 8+ RPE - 72% of 1RM

Bench w/ Purple Bands - 1RM: 322 lbs

260 lbs x 3 reps x 1 sets @ 7+ RPE - 81% of 1RM
275 lbs x 2 reps x 1 sets @ 8+ RPE - 85% of 1RM
290 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
290 lbs x 2 reps x 1 sets @ 10 RPE - 90% of 1RM
245 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
245 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM

Incline Thumb from Smooth - 1RM: 292 lbs

95 lbs x 5 reps x 1 sets @ 7 RPE - 33% of 1RM
115 lbs x 5 reps x 1 sets @ 7 RPE - 39% of 1RM
135 lbs x 5 reps x 1 sets @ 7+ RPE - 46% of 1RM
155 lbs x 5 reps x 1 sets @ 8 RPE - 53% of 1RM
185 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM
205 lbs x 5 reps x 1 sets @ 8+ RPE - 70% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

4 Comments

6:00-7:15
w/ Dad and Judy
182lbs
The Pound

Primus tonight...
You can have a lolly pop
a candy bar a jelly bean.
I`ll buy you a rainbow
to hang above your door.
It`s pudding time.
Laughter is a sweet
You can`t put a price on

This was a tough workout. Heart was a pumping-those 3 count pause deads are a killer. Followed up the deads w/ lunges

40# x 5
50# x 5
60# x 5
70# x 5
70# x 5
These were some quick ones so, the heart was still beating.

Then I did 6x8 of Bench Pullups and followed it up w/ a bunch of abs.

Week 43

Day 1 - 5/11/10

3 Count Pause Deadlift - 1RM: 619 lbs

440 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
470 lbs x 2 reps x 1 sets @ 7+ RPE - 76% of 1RM
495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
470 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
440 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM

6 Comments

7:00-7:45
w/ Dad
180lbs
The Pound

Great early bench this morning.

Then we had photos for the Sharks and then we took the pitch. It was FREEZING this morning about 40degrees w/ a raging wind. We were down 2-0 at half, they only crossed midfield against us twice and both times Maradona (their superstar) went end-end and scored. Then, in the second half we got within 1, and Maradona went end-end again to get it back to a 2 goal deficit. However, the Sharks stormed back and scored one in the last 5 minutes to get within 1 again and then the Sharks bit hard and got another to tie in the last minute. Again, the other team barely crossed midfield, but their superstar played defense most of the game and kept us out from scoring for the majority of the tilt. It was a great comeback nonetheless.

Week 42

Day 3 - 5/8/10

Bench w/ Purple Bands - 1RM: 324 lbs

215 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
235 lbs x 3 reps x 1 sets @ 7+ RPE - 73% of 1RM
255 lbs x 4 reps x 1 sets @ 8+ RPE - 79% of 1RM
275 lbs x 2 reps x 1 sets @ 8+ RPE - 85% of 1RM
225 lbs x 5 reps x 1 sets @ 7 RPE - 70% of 1RM

Ply Press - 1RM: 425 lbs

295 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
320 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
340 lbs x 4 reps x 1 sets @ 9+ RPE - 80% of 1RM
340 lbs x 2 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 7 reps x 1 sets @ 8+ RPE - 69% of 1RM

4 Comments

6:00-7:23
w/ Dad and Judy (Elbie swung by...huh the girls left)
181lbs
The Pound

Ah we can dance if we want to, we can leave your friends behind
Cause your friends don’t dance and if they don’t dance
Well they’re are no friends of mine

I also attempted 50 pullups in 3 sets with a spot. I got 46 and had to come back to get the last 4. Did some hypers too. Tough workout tonight, felt good though. Dad pulled 465 almost...just a bit...ugh...almost got it. He'll get it at the meet.

Week 42

Day 2 - 5/5/10

Wide Squats - 1RM: 519 lbs

350 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
375 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
400 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
400 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
350 lbs x 5 reps x 1 sets @ 7+ RPE - 67% of 1RM

Deadlift - 1RM: 675 lbs

455 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
495 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
520 lbs x 4 reps x 1 sets @ 8/8+ RPE - 77% of 1RM
520 lbs x 2 reps x 1 sets @ 8 RPE - 77% of 1RM
455 lbs x 5 reps x 1 sets @ 7+ RPE - 67% of 1RM

5 Comments

6:00-7:23
w/ Dad and Judy
181.4lbs
The Pound

Benchin' tonight

Week 42

Day 1 - 5/4/10

4 Count Pause Bench - 1RM: 357 lbs

245 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
260 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
275 lbs x 4 reps x 1 sets @ 8+ RPE - 77% of 1RM
275 lbs x 2 reps x 1 sets @ 8+ RPE - 77% of 1RM
245 lbs x 5 reps x 1 sets @ 7 RPE - 69% of 1RM

Floor Press - 1RM: 409 lbs

275 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
295 lbs x 2 reps x 1 sets @ 8 RPE - 72% of 1RM
315 lbs x 4 reps x 1 sets @ 8+ RPE - 77% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 77% of 1RM
275 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM

Incline Thumb from Smooth - 1RM: 279 lbs

190 lbs x 6 reps x 4 sets @ 7+ RPE - 68% of 1RM

2 Comments

7:00-8:00
w/ Dad and Judy
182lb
The Pound

The Pound compilation 311

This is a visit then we dead fade to dust
strickin'.
I'm wearing my Doc Martens cuz I'm always down
for kickin'.

Daanaa...........................Daanaa.....................Daanaa.............Daanaa daaanaaa daanaaaa
THE SHARKS ATTACKED....oh my oh my did the Sharks put on a display today.  Wow oh wow, there was hustle, there was fire, there was effort and there were goals a plenty.  It surely was not due to the coaches because our best attributes are comin up w/ nicknames for the players....M...Boo...Rhymin and Stealin'...Maddog...Say Hay...Mal...These girls came to feast and feast they did.  Great job girls-we'll see how next week goes.

Liftin-
I did very wide squats-surprisingly this puts more strain on the hammies, glutes and hips and not so much on the groin.  They felt great and I was able to move much more weight than I have for the last 6 weeks with little pain.

95x15x3
135x8x2
185x8
225x7
275x5
315x4
365x3x2
I intermixed green band pulls for adductors and abductors between each set.

Then I hit bench w/ 40# chains
95x8
135x8
225x6
275X5x2

3 Comments

6:00-7:25
w/ Dad (Elbie swung by after the girls left)
182.4lbs
The Pound

I don't know karate
but I know crazy!

All James Brown all the time

Did some squats:
135x15
185X10
225x5
275x2
315x1
315x1

Then I hit the back
Bench pullups
4x15

Wide grip bench pullups
3x8

Behind the neck pullups
2x8
1x7
1x6

Adductor exercise-mini band around ankle and pulled for sets of 15

Seemed like a quick workout, but lots of volume, (took awhile) getting a good stretch.  Dad has max squat saturday am for his meet May 15th. 

0 Comments

6:00-7:00
w/ Dad and Judy
182.2lbs
The Pound

They got a committee to get me off the block
because I say my rhymes loud
and I say them non-stop

All Beasties all the time day 6

THE SHARKS...that's the wicked cool name the girls came up with for our squad. Luckily I had the deciding vote...The Mice?? Really? No...the Dolphins...No...The Sharks, I can live with that. Big practice last night and another thursday then we strap it on for the season opener.

Bench felt good, squats not so much. I'm wondering if I will ever squat again???????????????????????

Week 41

Day 1 - 4/27/10

Competition Bench - 1RM: 400 lbs

280 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
300 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
320 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Squat w/o Belt - 1RM: 429 lbs

315 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
365 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM

3 Comments

6:00-7:25
w/ Dad and Judy
182lbs
The Pound

We're Talking Root Down, I Put My Boot Down
And If You Want To Battle Me, You're Putting Loot Down


Because I'm hard hittin' always bite'n cool as h$!@
I got trees on my mirror so my car won't smell

All Beasties all the time day 5

Bench Pullups
5x8
1x10 =50

Hypers
4x15

Situps
4x20

Pullups
1x8
1x15
1x13

Now a few days on my feet talking to dentists.

Week 40

Day 2 - 4/21/10

Bent Over Rows - 1RM: 304 lbs

135 lbs x 10 reps x 2 sets @ 7 RPE - 44% of 1RM
185 lbs x 8 reps x 2 sets @ 8 RPE - 61% of 1RM
225 lbs x 6 reps x 2 sets @ 9 RPE - 74% of 1RM

Seated Military - 1RM: 209 lbs

95 lbs x 8 reps x 1 sets @ 7 RPE - 45% of 1RM
135 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM
155 lbs x 5 reps x 3 sets @ 8 RPE - 74% of 1RM

1 Comments

6:00-7:25
w/ Dad and Judy
181lbs
The Pound

All I ever really want to do is get nice
Get loose and goof my little slice of life

All Beasties all the time day 4

Veered off track from training, hit tonight and tomorrows bench. Good and solid...I liked it.

Tomorrow back work then up in the air for my next workout. I have a dental convention Thurs Fri and Sat.

Met the new soccer squad last night, seemed like the parents were happy to have me as a coach...could be wishful thinking:) I'm not sure the parents were too excited about all of the vomiting from wind sprints, but hey come to the season in shape. We want to work on our creative European flow drills, but if their cardio isn't there whose fault is that? Should have used the off season for conditioning I guess. My job is to win at all costs and build champions, I'm not an aerobics instructor.

Week 40

Day 1 - 4/20/10

Competition Bench - 1RM: 400 lbs

280 lbs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
300 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM
320 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
340 lbs x 2 reps x 1 sets @ 8+ RPE - 85% of 1RM
360 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
380 lbs x 1 reps x 1 sets @ 9+ RPE - 95% of 1RM
360 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
340 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench w/ mm & 2 Board - 1RM: 400 lbs

280 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM
320 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
320 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
300 lbs x 3 reps x 1 sets @ 8+ RPE - 75% of 1RM
300 lbs x 3 reps x 1 sets @ 8+ RPE - 75% of 1RM

Incline Bench - 1RM: 182 lbs

140 lbs x 3 reps x 9 sets @ 7 RPE - 77% of 1RM

2 Comments

8:00-9:23
181.3lbs
w/ Dad and Judy and *Elbie
The Pound

All Beasties all the time day 3.
I've Got The Savior Faire With The Unique Rhyme And
I Keep It On And On, It's Never Quitting Time

Newly tatted. Representing The Pound and also got Thor's Hammer on upper tricep.

Had a good bench today feeling nice. Skipped the squats but hit...

Glute Ham
4x8

Reverse Hypers
4x15

*Family was out cleaning a park for Daisies...so we were blessed with his presence.

Tomorrow going to the Twins game against Kansas City and checking out the new ballpark for the first time.

Week 39

Day 3 - 4/17/10

Bench w/ mm + chain - 1RM: 324 lbs

135 lbs x 8 reps x 2 sets @ 7 RPE - 42% of 1RM
185 lbs x 6 reps x 2 sets @ 7 RPE - 57% of 1RM
225 lbs x 5 reps x 1 sets @ 8 RPE - 70% of 1RM
275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
275 lbs x 3 reps x 1 sets @ 9+ RPE - 85% of 1RM
245 lbs x 4 reps x 2 sets @ 9 RPE - 76% of 1RM

5 Comments

6:00-7:15
w/ Dad and Judy...Elbie stopped by when everyone else left
181.2lbs
The Pound

"Pass me an iron and I'll bust a chip shot"
"I'm the king of boggle there is none higher, I get 11 points for the word 'quagmire'"

Day 2 of all Beasties all the time. Dad and Judy either like it or didn't notice because there was nary a comment.

Skipped deads like I skipped squats yesterday. I gotta get the groin to 100% I can't keep limping along and getting just a little better every time. I need it 100%. So, I punished my back instead.

Started off w/ some bent over rows and then headed to the seated military and then some pullups.

I also did hypers:

25# x8x3
41.5# x8x3

And started getting back into beach shape by doing situps on the glute ham way back 5x15.

Week 39

Day 2 - 4/14/10

Bent Over Rows - 1RM: 292 lbs

135 lbs x 8 reps x 3 sets @ 7 RPE - 46% of 1RM
185 lbs x 6 reps x 2 sets @ 8 RPE - 63% of 1RM
225 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM

Seated Military - 1RM: 209 lbs

95 lbs x 6 reps x 3 sets @ 7 RPE - 45% of 1RM
135 lbs x 6 reps x 2 sets @ 8 RPE - 65% of 1RM
155 lbs x 6 reps x 2 sets @ 9 RPE - 74% of 1RM

4 Comments

6:00-7:20
w/ Dad and Judy
182.2lbs
The Pound

Hit a lot of bench tonight, felt pretty strong.

We start soccer next week, Kayla was able to move up to U8, so we get to play on the big fields with goalies. Looks like my schedule will be soccer on Mondays and Thursdays and lifting on Tuesdays and Wednesdays. So, I may be moving the workouts around a bit. However, I have to keep things in perspective meaning I want to be as strong as possible, but as a father and husband I have to make sacrifices. As long as the numbers are moving in the right direction then I will have to be satisfied with that. I want to have the absolute best showing at Nationals, but I realize I won't have an optimum training regimen for every workout. It won't effect it much, but there may be the occasional changes. With soccer, swimming lessons, voice lessons, piano, Brownies and Daisies we have our plates pretty full.

Week 39

Day 1 - 4/13/10

Competition Bench - 1RM: 395 lbs

295 lbs x 2 reps x 1 sets @ 7 RPE - 75% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
335 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
355 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
375 lbs x 1 reps x 1 sets @ 9+ RPE - 95% of 1RM
355 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
335 lbs x 2 reps x 1 sets @ 8+ RPE - 85% of 1RM

Bench w/ mm & 2 Board - 1RM: 371 lbs

275 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
315 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
295 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
295 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM

Incline Bench - 1RM: 225 lbs

135 lbs x 10 reps x 3 sets @ 7 RPE - 60% of 1RM

4 Comments

7:00-8:00
w/ Dad
182lbs
The Pound

Early workout today. Bench felt real strong seems to be doing pretty well. Went up to 430 on the squat and stopped there.

After the workout dad and I helped out at the Special Olympic powerlifting meet. These athletes always bring a smile to your face and keep you motivated seeing how hard they are working. It was a good time!

Week 38

Day 6 - 4/10/10

Squat w/ Belt - 1RM: 538 lbs

340 lbs x 2 reps x 1 sets @ 7 RPE - 63% of 1RM
390 lbs x 1 reps x 1 sets @ 8 RPE - 73% of 1RM
430 lbs x 1 reps x 1 sets @ 8 RPE - 80% of 1RM

Ply Press - 1RM: 425 lbs

300 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
320 lbs x 2 reps x 1 sets @ 8 RPE - 75% of 1RM
340 lbs x 3 reps x 1 sets @ 8+ RPE - 80% of 1RM
340 lbs x 2 reps x 1 sets @ 8+ RPE - 80% of 1RM
300 lbs x 2 reps x 1 sets @ 7+ RPE - 71% of 1RM

1 Comments

6:00-7:20
w/ Dad and Judy
181.6lbs
The Pound

Deads felt really good tonight, I just kept adding and adding, I got to 610 w/ no issues and no problem and called it good.

Then I added 41.5lb weighted pullups w/ my dad supporting my legs.

41.5lbs
3x6
3x8
I also did a couple sets w/ no weight.

Then I did some bench pulls.
4x5
3x8

I did a lot of military because it felt good and I was getting a nice pump.

Week 38

Day 5 - 4/6/10

Deads w/ Belt - 1RM: 642 lbs

390 lbs x 1 reps x 1 sets @ 7 RPE - 61% of 1RM
430 lbs x 1 reps x 1 sets @ 7 RPE - 67% of 1RM
480 lbs x 1 reps x 1 sets @ 7 RPE - 75% of 1RM
520 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM
570 lbs x 1 reps x 1 sets @ 8+ RPE - 89% of 1RM
610 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Seated Military - 1RM: 140 lbs

95 lbs x 6 reps x 4 sets @ 7 RPE - 68% of 1RM
95 lbs x 8 reps x 3 sets @ 7 RPE - 68% of 1RM

3 Comments

Actually Day 1...my bad
6:00-7:20
w/ Dad and 1 Elbie appearance
182.6lbs
The Pound

Switching things up a bit this week. Tonight, no go on the squats. We will hit deads, military, and pullups tomorrow and saturday go back to squats and bench. We did some good squats on saturday and weren't quite ready to hit it again tonight.

Bench went well tonight. Lifted some heavier weights, did 345 + 40 pounds of chain, so 385, it only de-loads about 1/2 way so it was like 365 on the bottom and 385 on top. That felt pretty good. Still looking for that magic 400. I was there 2 years ago (in the gym...not meet) and have been trying to grind my way back with some setbacks along the way.

Week 38

Day 4 - 4/5/10

Bench (pinky on ring) + Chain - 1RM: 345 lbs

315 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
335 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
345 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM

Bench w/mm - 1RM: 372 lbs

295 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
335 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
305 lbs x 4 reps x 1 sets @ 9+ RPE - 82% of 1RM
315 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
315 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

0 Comments

8:00-9:20
w/ Dad and Judy (sometimes Elbie)
182.8lbs
The Pound

I was glad to be handling more weight on the squat, the weight is not a problem, but still feeling it in the groin. Each week is a little better. I hope to work thru it for a bit and then have 10-12 good solid strong weeks of training for nationals.

Week 37

Day 3 - 4/3/10

Squat w/ Belt - 1RM: 518 lbs

380 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM
410 lbs x 2 reps x 1 sets @ 7+ RPE - 79% of 1RM
440 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
440 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM

Bench w/ mm & 2 Board - 1RM: 394 lbs

225 lbs x 3 reps x 1 sets @ 7 RPE - 57% of 1RM
295 lbs x 3 reps x 1 sets @ 7+ RPE - 75% of 1RM
335 lbs x 2 reps x 2 sets @ 9 RPE - 85% of 1RM

Good Mornings - 1RM: 341 lbs

135 lbs x 8 reps x 1 sets @ 7 RPE - 40% of 1RM
185 lbs x 8 reps x 1 sets @ 8 RPE - 54% of 1RM
225 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM

3 Comments

6:00-7:10
w/ Dad
184.2 Fat pounds
The Pound

Yesterday was my wife's birthday and we went out to a Mongolian restaurant where you put various meats and fish in a bowl and they cook it up for you. They also have some stuff called "vegetables??" that you can put in there, but I steered clear of those. I ate my money's worth and several other patron's. The weight today reflects last night's meal.

Deads felt pretty good. I also did:
Behind the neck pullups
2x10
2x8

Hypers
4x10

Glute Ham
3x8

Bench pullups
4x8

Week 37

Day 2 - 3/31/10

Deads w/ Belt - 1RM: 650 lbs

455 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
490 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
520 lbs x 2 reps x 1 sets @ 7+ RPE - 80% of 1RM

2 Comments

6:00-7:20
w/ Dad and Judy
182.3 ready pounds
The Pound

Bench was good tonight. Form felt good, strong and tight.
I also did:

120# Dumbbells
3x6

3 Count Pause Squats
135x6
135x5
185x4
225x3
275x3
315x2
315x2
This felt pretty good coming off squats on saturday.

Good lift tonight.

Week 37

Day 1 - 3/29/10

Bench (pinky on ring) + Chain - 1RM: 356 lbs

245 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
265 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
285 lbs x 2 reps x 1 sets @ 7+ RPE - 80% of 1RM
285 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM

3 Comments