My deadliftijng epiphany continues.  I have the same width stance but flare out my feet a little more to open up my hips.  I am also pre-loading my hamstrings more than I used to - and this has made all the difference.  In the meet I last did, which was about a month ago, I only got 501 and it was @ 10 RPE.  So 475x3 @ 9 (I almost gave myself an 8.5 for it but it wasn't quite that smooth) is huge for me.

Week 13

Day 4 - 5/13/10

Suited Sumo DL (straps down) - 1RM: 559 lbs

455 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
475 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Good Mornings Off Pins (Pin #11) - 1RM: 409 lbs

275 lbs x 5 reps x 1 sets @ 8 RPE - 67% of 1RM
295 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
315 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM

Pause Squats (3 sec) - 1RM: 319 lbs

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

Total Workout Time: 2h 

BW: 181.8

0 Comments

Going a little easier on the accessory day paid off.  This was a much better showing.  Following the third set my lifting partner/spotter needed to go to the bathroom so I had a little extra rest hence the drop to an 8.5 RPE.  I am really liking the JM press for my triceps.  Incline continues to be bipolar/schizophrenic for me.  Today it was good so I can't complain. 

Week 13

Day 3 - 5/12/10

Normal Grip Competition Pause Bench - 1RM: 278 lbs

245 lbs x 2 reps x 2 sets @ 8.5 RPE - 88% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
245 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
245 lbs x 2 reps x 2 sets @ 9 RPE - 88% of 1RM

JM Press (Elbows Out) - 1RM: 226 lbs

135 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM
155 lbs x 6 reps x 1 sets @ 8 RPE - 69% of 1RM
165 lbs x 6 reps x 2 sets @ 8.5 RPE - 73% of 1RM

Incline Bench - 1RM: 236 lbs

165 lbs x 5 reps x 1 sets @ 7.5 RPE - 70% of 1RM
175 lbs x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Finished with some machine flyes.

Total Workout Time: 1h 15m

BW: 182.2

0 Comments

After a few weeks of hammering this day hard and then the next day having a sub-par bench day I decided to back off a little. I cut out the weighted pull-ups in lieu of some overhead presses.  All the sets were heavy but not maxes.

Week 13

Day 2 - 5/11/10

T-bar Rows

Overhead Dumbbell Press

Shrug Machine

Hammer Curls

Cable Abs

0 Comments

Squats were strong although the last set really fried my lower back.  The reverse bands were a little tougher than they should have been and my lower back was crying uncle so I stopped after 4 sets.  The box squats felt great - very fast and explosive.  A clear improvement in hip strength and speed out of the hole from even a couple months ago.

Week 13

Day 1 - 5/10/10

Squat - 1RM: 435 lbs

335 lbs x 5 reps x 2 sets @ 9 RPE - 77% of 1RM
335 lbs x 5 reps x 1 sets @ 9.5 RPE - 77% of 1RM

Reverse Band Squat (greens) - 1RM: 572 lbs

455 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
475 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
475 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Box Squat (Low Box + Foam) - 1RM: 346 lbs

225 lbs x 8 reps x 3 sets @ 7.5 RPE - 65% of 1RM

Total Workout Time: 1h 30m

BW: 182.2

0 Comments

Awful workout today.  The normal grip comp pause bench was horrendous.  Some of it was the fact that my triceps were still pretty sore from the JM Presses the session prior, but still not an excuse to do this poorly.  Just need to regroup.  The last set of the reverse band was the easiest of all the sets.  I think part of the problem with that exercise is that I haven't handled heavy weight since the meet.  Floor presses went well.

Week 12

Day 5 - 5/8/10

Normal Grip Competition Pause Bench - 1RM: 265 lbs

255 lbs x 2 reps x 1 sets @ 9 RPE - 96% of 1RM
265 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
255 lbs x 1 reps x 1 sets @ 10 RPE - 96% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 93% of 1RM

Reverse Band Bench (greens at pin 6) - 1RM: 394 lbs

315 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
335 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM

Floor Press (Medium Grip) - 1RM: 304 lbs

225 lbs x 5 reps x 4 sets @ 8 RPE - 74% of 1RM

Finished with some supine rows, banded face pulls, and banded curls.

Total Workout Time: 2 hours (lazy Saturday)

BW: 183.2

0 Comments

Met up with a friend for dinner so did this session in the afternoon and had to make it quick.  Suited squats were at parallel, so I need to have a bit more convincing depth.  But heavier weight and knee wraps usually allows me to bury my squats - so overall I am happy with it.

I think I have had a slight epiphany with the DL.  Its been a weak lift for a while now (somewhat due to some lower back issues) and recently I have been trying to tweak my form.  The two things I am working on are: 1) Pre-loading my hamstrings prior to initiating the pull, and 2) near lockout pushing my hips towards the bar instead of the bar to my hips.  As shown below, following my attempts at 485 I went to 515 and was hoping for a near max single.  But finally the pre-loading clicked and it made 515 easier than the 485 - a PR.

Week 12

Day 4 - 5/6/10

Suited Squat - 1RM: 506 lbs

435 lbs x 2 reps x 1 sets @ 8.5 RPE - 86% of 1RM
455 lbs x 2 reps x 2 sets @ 9 RPE - 90% of 1RM

Sumo Deadlift Off Blocks - 1RM: 620 lbs

465 lbs x 3 reps x 1 sets @ 8.5 RPE - 75% of 1RM
485 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM
515 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

2 Comments

Again this was a harder session for me.  I like the extra day hitting my upper back and accessory stuff but doing it a day prior to a bench day, hurts my bench.  I am not sure what to do about it.

Week 12

Day 3 - 5/5/10

Normal Grip Competition Pause Bench - 1RM: 295 lbs

245 lbs x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
245 lbs x 3 reps x 1 sets @ 9.5 RPE - 83% of 1RM
235 lbs x 3 reps x 2 sets @ 9 RPE - 80% of 1RM

JM Press (Elbows Out) - 1RM: 213 lbs

95 lbs x 8 reps x 1 sets @ 7 RPE - 45% of 1RM
115 lbs x 8 reps x 1 sets @ 7 RPE - 54% of 1RM
135 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM
155 lbs x 6 reps x 2 sets @ 8.5 RPE - 73% of 1RM

Incline Bench - 1RM: 219 lbs

165 lbs x 6 reps x 1 sets @ 8 RPE - 75% of 1RM
175 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 75% of 1RM
165 lbs x 6 reps x 1 sets @ 9 RPE - 75% of 1RM

Total Workout Time: 1h 15m

BW: 181.4

2 Comments

Continuing with an upper back/accessory day.

Week 12

Day 2 - 5/4/10

T-bar Rows

Weighted Pull-ups

Shrug Machine

Neutral Grip Bicep Curls

Cable Abs

0 Comments

Missed my Saturday workout due to a project and also did not eat or sleep well entering this workout.  So I wasn't sure how it would go.  Definitely felt lackadaisical going into it and my right hip was super tight, but the lifts got better and better as the workout progressed.  PRs in both the regular and reverse band squats.

Week 12

Day 1 - 5/3/10

Squat - 1RM: 435 lbs

325 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 8.5 RPE - 75% of 1RM
335 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Reverse Band Squat (greens) - 1RM: 582 lbs

475 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
495 lbs x 3 reps x 2 sets @ 9 RPE - 85% of 1RM

Finished with the eagle glute machine and some lateral speed jumps.

Total Workout Time: 1h 40 m

BW: 181.0

0 Comments

Legs were really sore from the volume on Monday.  Good workout despite though - have never doubled 365 before.  Still working up on the GMOPs but the back it feeling better and getting stronger.

Week 11

Day 4 - 4/29/10

Squat - 1RM: 406 lbs

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

Sumo Deadlift - 1RM: 501 lbs

361 lbs x 5 reps x 1 sets @ 8 RPE - 72% of 1RM
371 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Good Mornings Off Pins (Pin #11) - 1RM: 410 lbs

275 lbs x 8 reps x 3 sets @ 8.5 RPE - 67% of 1RM

Finished up with some banded hamstring curls.

Total Workout Time: 2h

BW: 183.0

0 Comments

It was just one of those days.  Majority of my body is quite sore due to increase in volume post-meet and re-introduction of upper back work.  This caused my strength to be a little off and my overall focus to be low.  But given that I am generally happy with the workout.  The incline was a surprise.  Given I failed 165x5 a few days prior, getting 165x8 so easily was good.

Week 11

Day 3 - 4/28/10

Normal Grip Tounch-n-Go Bench - 1RM: 285 lbs

225 lbs x 4 reps x 3 sets @ 8.5 RPE - 79% of 1RM
225 lbs x 4 reps x 3 sets @ 9 RPE - 79% of 1RM

Incline Bench - 1RM: 250 lbs

135 lbs x 8 reps x 1 sets @ 7 RPE - 54% of 1RM
155 lbs x 8 reps x 1 sets @ 7.5 RPE - 62% of 1RM
165 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM

Weighted Dips - 1RM: 73 lbs

45 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM
45 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM
45 lbs x 9 reps x 1 sets @ 9 RPE - 62% of 1RM

Finished with some seated machine flies.

Total Workout Time: 1h 40 m

BW: 185 (post dinner)...need to watch this with another meet coming up.

0 Comments

Traditionally I have either included a lot of upper back work in either both bench days or more recently on a fifth training day specific to upper back.  However in my last training cycle I neglected much of this work.  This training cycle I am working it in on a fifth training day.  With the layoff I was a bit weak with the lifts and the next day was ultra-sore.

Week 11

Day 2 - 4/27/10

T-Bar Rows

170 lbs x 8 reps x 3 sets @ 9 RPE

BW Pull-ups

182 lbs x 10 reps x 2 sets @ 8.5 RPE - Neutral-Grip
182 lbs x 10 reps x 2 sets @ 9 RPE - Wide-Grip

Shrug Machine

5 Plates each side x 8 reps x 4 sets @ 9 RPE

Finished with some ez-bar curls and cable abs.

Total Workout Time: 50m

BW: 182.0

 

0 Comments

A great workout.  PR in the squat.  Back felt fine and was much more explosive out of the hole.  The last training cycle where I focused on that with box squats and such seems to have made a difference!  I held back a little with the reverse bands so as not to test my back too soon.

Week 11

Day 1 - 4/26/10

Squat - 1RM: 422 lbs

315 lbs x 5 reps x 1 sets @ 8 RPE - 75% of 1RM
325 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
325 lbs x 5 reps x 1 sets @ 8.5 RPE - 77% of 1RM
325 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

Reverse Band Squat (greens) - 1RM: 572 lbs

455 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
475 lbs x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM
475 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

Finished up with some eagle glute machine and seated box jumps.

Total Workout Time: 1h 15m

BW: 184.0 (post dinner)

0 Comments

This is my first real workout since the meet.  Still feeling a little bit off - quite sore from the uppers day earlier in the week.  But still a solid effort (except for the 3-board).

Week 10

Day 3 - 4/24/10

Normal Grip 3sec Pause Bench - 1RM: 271 lbs

205 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
215 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
225 lbs x 3 reps x 2 sets @ 8.5 RPE - 83% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM

3-Board Press - 1RM: 289 lbs

225 lbs x 3 reps x 1 sets @ 7 RPE - 78% of 1RM
245 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 92% of 1RM
275 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

DB Overhead Press - 1RM: 106 lbs

70 lbs x 7 reps x 1 sets @ 8 RPE - 66% of 1RM
75 lbs x 7 reps x 2 sets @ 9 RPE - 71% of 1RM

Finished with some wide-grip/neutral grip BW  pull-ups, and reverse flies.

Total Workout Time: 1h 40m

BW: 182.0

0 Comments

Just a higher volume low intensity day to get back into things after the meet.  Back felt fine.

Week 10

Day 2 - 4/22/10

Squat - 1RM: 372 lbs

275 lbs x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

Good Mornings Off Pins (Pin #10) - 1RM: 317 lbs

225 lbs x 5 reps x 4 sets @ 7 RPE - 71% of 1RM

Speed Sumo Deadlift - 1RM: 371 lbs

315 lbs x 1 reps x 6 sets @ 7 RPE - 85% of 1RM

Finished with some physioball abs.

Total Workout Time: 1h 20 m

BW: 181.0

0 Comments

Just getting back into the swing of things.  Muscles felt fine going into the workout (not sore or fatigued) but once getting into it, I definitely am not at the top of my game.

The incline was a bit of a mistake too.  Meant to keep it in the 8-9 RPE range - failed miserably at that.  This is an exercise I intend to hit harder for this training cycle.  Having a 290ish raw bench, my incline should be better than it is.

Week 10

Day 1 - 4/21/10

Normal Grip Competition Pause Bench - 1RM: 289 lbs

185 lbs x 6 reps x 1 sets @ 8 RPE - 64% of 1RM
205 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
185 lbs x 6 reps x 1 sets @ 8 RPE - 64% of 1RM

Reverse Band Bench (purples at pin 6) - 1RM: 372 lbs

275 lbs x 5 reps x 4 sets @ 8 RPE - 74% of 1RM

Incline Bench - 1RM: 231 lbs

135 lbs x 5 reps x 1 sets @ 7 RPE - 58% of 1RM
185 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
175 lbs x 4 reps x 1 sets @ 10 RPE - 76% of 1RM
165 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM

Finished with some cable tricep pushdowns, seated cable rows, and hammer curls.  Each for sets of 8.

Total Workout Time: 1h 40m

BW: 182.0

0 Comments

Coming off the meet, I did some GPP work to get back into things.

Week 10

Day 1 - 4/20/10

The team went to an underground parking garage at UCLA and pushed my car around some loops.

My car weighs approximately 3100 lbs and we had groups of 3/4 push it around a smaller loop (~200 meters) and a longer loop (~350 meters) each 2 times.

Total Workout Time: 1h

BW: 181.0

 

0 Comments

I had very lackluster training prior to this meet.  Since I stopped posting workouts here, I had a spring break internship where I missed a few workouts, had issues with my gear especially my squat suit, and severely injured my lower back (squatting) two and half weeks out (I am suspecting it was a lower back muscle strain).

So needless to say it was not the ideal lead-up to the meet.  But I haven't competed in over a year and this would be my last collegiate nationals meet, so I really wanted to compete.  I just tried to recover my back as best I could, and "wing" the rest.

Waking up the day of my competition my back felt a bit iffy.  It was a little sore and stiff.  I had been worrying about it a lot leading up to the meet and waking up this way didn't help any.  As with all the national level competitons I have done in my athletic career I felt a bit sick to my stomach a couple hours out (not sure why this is, but when I feel this way, I know that it means I am ready).   

Squat:                                                                                                                                               473 - 3 whites PR                                                                                                                                501 - 3 whites PR                                                                                                                           523 - 3 reds

Warmups in the squat felt pretty good.  As I went along my back loosened up and didn't bother me.  I had lost a few pounds (weighed in at 80.8 kg) and the way my suit fit me showed that.  It was still rather tight as to provide good assistance but looser in that the suit didn't provide the same type of resistance it used to when I was a bit heavier and I was struggling to break parallel.  At my meet weight, hitting depth during warmups was a lot easier.  The weight itself felt light on my back even as my warmups increased in weight - this was another good sign. 

With the warmups done, I had a lot of confidence and all that was left was to lift well on the platform when it counted.  My opener felt great.  I unracked it and it felt light on my back (so much so that I took a larger step back than I usually do).  Its a good sign when the weight feels light as I unrack it because I feel much more in control of the weight so I can attack the attempt better.  I controlled the weight well on the descent but attacked the hole much more than I ever had (helped by the slightly looser suit) and buried the squat deep and got a great rebound and got it up easily.  The most I had ever done in a meet or the gym was 475 so I knew I was having a good day already.  The 501 attempt was a carbon copy of the 473 and it felt just as easy.  The 523 really felt in reach for me after getting my first two attempts.  I had a good set-up with it but didn't attack the hole as well as my other attempts.  As soon as I reversed the lift, I was pretty sure I had cut it high.  I didn't have as nearly much rebound out of the hole and started to stall halfway up.  In my head, thinking I had cut the attempt high and knowing my back was still iffy, I decided to just let the spotters take it, instead of trying to grind it out. 

I was very happy with how my squat went (especially considering how the lead-up to the meet had gone) but it was not a very competitive lift with some of the other squats in my weight class (the winner squatted 661).

Bench:                                                                                                                                            363 - 3 whites PR                                                                                                                             385 - 3 reds                                                                                                                                  385 - 3 whites PR

The final few workouts prior to the meet had gone rather well in my shirt and having a lot of relief with the squat out of the way, I was very confident going into the bench.  My warmups went great and I was able to duplicate the amount of weight and timing inbetween warmups as I had been doing in my workouts. 

My opener was smoother and pretty flawless.  In training and at the meet I raised the chest plate of my shirt higher towards my neck in order to make sure I touch the weight properly.  At the meet with 363 I touched fairly easily, so I knew I could jack the shirt a bit to get more out of it but still touch with the 385.

My first attempt at 385 went well with my set-up and everything, and I touched fine.  But I didn't use my legs or engage my lats enough, so I wasn't as explosive as I need to be off my chest.  I also flared my elbows a bit too soon.  The result of which was that I stalled halfway through the lift and then got out of the grove.

My second attempt at 385 was much better in regards to utilizing my leg drive and lats and I was much more explosive off my chest.  I moved the weight pretty fast up until the last 2-3 inches before lockout.  Then it was a pretty decent grind to complete the lift, but I stayed focused and slowly but steadily got the lockout.  Again the most I had ever done in the gym was 365 so this felt awesome - it was a huge PR and within my weight class is much more competitive a lift than my squat.

Deadlift:                                                                                                                                          473 - 3 whites PR                                                                                                                           501 - 3 reds                                                                                                                                  501 - 3 whites PR

Warmups for deadlift were ok.  My back felt fine, but the weights weights weren't moving as fast as I would have liked.  I still felt confident that I would be able to get my opener at 473, so I didn't lower it.

473 was a smooth opener, but again it was slower than I would have liked.  Prior to the meet I had tentatively set my second attempt to be 501.  I had second thoughts about this after my first attempt, but I decided to go for it anyways.

My first attempt at 501 got off the ground fast but a few inches above my knee stalled a bit, and I was still worried about putting a lot of strain on my lower back and ended up dipping the bar and hitching prior to lockout.

The second attempt at 501 was much like the first as far as speed off the ground and the stalling about 2 inches above my knee.  The difference being that I focused on making sure I didn't dip the bar.  Although I was still nervous about my back, so instead of putting more tension on my lower back and just popping my hips through to lockout (which is what I would normally do, and is far more ideal) I didn't really use more lower back as much and just pulled the weight in with my lats and retracked my scaps - then just pushed my hips through.  All of this took honestly about 5 or 6 seconds from 2 inches above my knee to lockout.  It was painfully slow and I wasn't sure I ever really reached full lockout.  The head judge did give my the down signal so I dropped it.  I would have given myself a red light if I were a judge, but the actual judges felt otherwise - so I took it!

I ended up with a 1387 pound total, which was good for I think 14th or 15th out of 45 lifters in the 181 pound class.  It was also a 100 pound PR total.

It felt good to compete again and have a successful meet (especially given the circumstances of my training prior to the meet).  But at the same time, I know with a 100% back I am stronger than this and only placing in the top 1/3 means I have a lot more strength to gain to be as competitive as I want to be.  I look forward to making more gains through RTS.

Also, I would like to give a shoutout to one of my best friends, former training partner at Northeastern U., and the person who introduced me to powerlifting, Joe Cappellino.  He competed at this meet in the SHW division and won the meet and also broke Brian Siders Junior bench press record (which was 644 lbs) by hitting 645 lbs on his second attempt and then 661 pounds on his third attempt.

0 Comments

Good session, giving me confidence going into the upcoming meet.  Need to fight the bubble a bit more to touch in an appropriate spot on my chest.  Most of the lower weight I touched too low, but as the weight increased I touched in a better spot.

Greens took 205 off at chest level and zero at the top.

Week 5

Day 3 - 3/20/10

Shirted 2-board - 1RM: 385 lbs

275 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
295 lbs x 2 reps x 1 sets @ 7.5 RPE - 77% of 1RM
315 lbs x 2 reps x 1 sets @ 8 RPE - 82% of 1RM
335 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
355 lbs x 2 reps x 1 sets @ 8.5 RPE - 92% of 1RM
365 lbs x 2 reps x 1 sets @ 9 RPE - 95% of 1RM
385 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Reverse Band Bench (greens at pin 6) - 1RM: 426 lbs

365 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
375 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
405 lbs x 2 reps x 2 sets @ 10 RPE - 95% of 1RM

Floor Press (Medium Grip) - 1RM: 304 lbs

225 lbs x 5 reps x 3 sets @ 8 RPE - 74% of 1RM

Finished with some BW pullups.

Total Workout Time: 2h

BW: 182.6

1 Comments

Pretty happy with this workout, especially considering how yesterday's workout went.  Also because of the problems I have had in the past with workout the shirt. Got a lot of reps in with in, working on the form. 

Ever since Collegiate Nationals last year (in which I dumped the bar on my neck) I have been hesitant to descend the bar with any type of speed.  I needed to get over that and was able to descend the bar at an appropriate speed while maintaining control.  Only issue is to keep my elbows tucked a bit more and be consistent with where I touch (some reps were touched too low).  Other than that the weight felt light and I was moving it quickly.

Did some 3sec pause bench to work on my chest a bit.

Week 5

Day 2 - 3/17/10

Shirted 3-board - 1RM: 428 lbs

275 lbs x 3 reps x 1 sets @ 7 RPE - 64% of 1RM
295 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
355 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
365 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
385 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Normal Grip 3sec Pause Bench - 1RM: 277 lbs

185 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM
205 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
205 lbs x 5 reps x 2 sets @ 10 RPE - 74% of 1RM

Finished with:

Is, Ys, Ts superset for 3 sets of 10/10/10

Mountain climber planks on physioball 1x12 (trying to get used to them) 2x20

Total Workout Time: 1h40m

BW(no dinner, working on final projects): 186.4

 

1 Comments