Went into school for an extra workout, mainly because some of the football players had indicated that they wanted to get in a extra session also, they are supposed to be off this week. None of them showed up, so I went ahead with a bit of a session of my own. Maybe this is part of the reason that we never are very good at football. You get what you give.

I tell the landlady I got a job, Im gonna pay the rent

She says yeah, I say oh yeah

And then she wuz so nice

Lord she wuz never better

I am hoping these extra sessions is sorta like payin rent, payin dues, and maybe the landlady(performance), will be never better to me too.

Superset, DB Bench + DB Bent Row   3x12x40

KB Superset,  KB Press, KB Clean, KB Front squat, KB DL   2x8x30

Overhead Tricep extension 2x12x60

Seated DB superset,  DB side lateral raise, DB front lateral raise, DB Press   2x10x10

Leg Curls   2x8x60   1x8x70

Chin ups, 2x5

T=Bar Rows, alternate grip  3x8x80

Flyes  3x12x25

DB Farmer's Walk   2x70x60 seconds

KB swings    1x30x45KB

90 minutes. Weights were not challenging, but enough to knock the rust off for another day

Left school and sweated through a run/walk  2.6 miles in 31:03 (52 sec better than last time)

 

 

2 Comments

Rotation #2- school- 90 minutes
Push Day

Not a lot to talk about on Speed bench day. It involves a lot of benching, and most of the time you aint pushing your guts out, so it kinda allows you to believe that you are actually doing this bench thing with a small degree of technique. And if you are smart you will practice that technique when the bar aint trying to staple you to the bench.

Week 35

Day 1 - 7/25/10

Speed Bench - 1RM: 248 lbs

185 lbs x 5 reps x 3 sets @ 7 RPE - 75% of 1RM
195 lbs x 5 reps x 2 sets @ 7.5 RPE - 79% of 1RM
205 lbs x 5 reps x 1 sets @ 8.25 RPE - 83% of 1RM
205 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM

AUX Lifts

1-5 rep bench ladders x 170   I think I should move up a bit on these.

KB Bench(+ 25 lb KB on mini band)   1x5x135   2x3x135

BB Skullcrushers   3x6x75

Incline DB Press   3x8x40

 

0 Comments

Rotation #2- school- 100 minutes
Pull Day

Wow! I aint sayin I am badass or anything, but today I was really into it. I felt like I could tear up an anvil with a rubber mallet! Weights were light feeling, managable. I could have had a couple of PRs if I had known what they were. No matter, I tied 2 PRs.
On the dead, first rep was slow on the 315, but I could have done a better job tightening my back, I think. No cameras when you need them.
The GMs feel like they are working my back, but it is hard to tell if I am going low enough, I need to vid them.
The monstermini band deads feel like they are working too. I can definately feel when the band takes hold.
It was fun today.

Week 34

Day 3 - 7/24/10

Deadlift - 1RM: 341 lbs

255 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM
275 lbs x 3 reps x 2 sets @ 8 RPE - 81% of 1RM
295 lbs x 3 reps x 1 sets @ 8.5 RPE - 87% of 1RM
305 lbs x 3 reps x 1 sets @ 9 RPE - 90% of 1RM
315 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
275 lbs x 7 reps x 1 sets @ 9.5 RPE - 81% of 1RM

GM - 1RM: 219 lbs

155 lbs x 5 reps x 2 sets @ 7.5 RPE - 71% of 1RM
165 lbs x 5 reps x 2 sets @ 7.5 RPE - 75% of 1RM
175 lbs x 5 reps x 1 sets @ 7.5 RPE - 80% of 1RM

DL vs monstermini - 1RM: 300 lbs

225 lbs x 4 reps x 2 sets @ 7.5 RPE - 75% of 1RM
245 lbs x 4 reps x 1 sets @ 8.25 RPE - 82% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 85% of 1RM

AUX Lifts

DB Bent rows    3x5x65   2x3x80

CG Lat pulldowns   2x8x150    1x8x160

DB side lateral raise    1x15x10s   2x10x15s     I havent done these in forever, so I am not sure what weight to use.

Early tomorrow, speed bench. Yeah! Im pumped!

 

 

3 Comments

Rotation #2- school- 75 fast minutes
BW=220.2 Bfat=off the charts

Yesterday I started the long road back to decent cardio condition (for me that is) 2.6 mi walk/run in 31:55

Tiiiimme, it aint on my side
Oh yes it is!

Now today I finlly had a decent day under the bar. Definate improvements over these movements last time, and I felt kinda strong (let that idea go to my head). I was rushed for time so I actually picked up the pace through the core lifts. I was happy to keep them in the 8-9 RPE range.

Week 34

Day 2 - 7/22/10

Close Grip (tfs) - 1RM: 254 lbs

205 lbs x 4 reps x 2 sets @ 7.5 RPE - 81% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 85% of 1RM
225 lbs x 2 reps x 3 sets @ 8.5 RPE - 89% of 1RM
225 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM

4-ct Pause Bench - 1RM: 225 lbs

185 lbs x 3 reps x 2 sets @ 8 RPE - 82% of 1RM
185 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
200 lbs x 2 reps x 2 sets @ 9 RPE - 89% of 1RM
205 lbs x 2 reps x 1 sets @ 9.25 RPE - 91% of 1RM

AUX Lifts

DB Seated military    2x6x30   1x10x30

DB Cross face extensions, prone   3x6x30

Thas all I got time for.

 

2 Comments

Rotation #2- school- 90 minutes
Pull Day

BW=221 (yesterday) B fat= 85% (today)

This weight gain shit has got to stop. I have put on 15 lbs in a year, most of it in the last 6 months. Now I do like to believe that it is all in muscle, but when I check out the mirror I see Archie Bunker's belly lookin back at me. ARGGGHH!!
I am gonna have to start back up on the cardio stuff again, and controlling eating is not optional.
Was really hot at the school today, and although I felt that I was doing pretty good, I have done better in the past. Go figure.

Week 34

Day 1 - 7/20/10

DL 4-ct pause - 1RM: 290 lbs

205 lbs x 4 reps x 2 sets @ 8 RPE - 71% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
225 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM
245 lbs x 2 reps x 2 sets @ 8.25 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 8.25 RPE - 88% of 1RM

DL Rack Pull (from just below the knee) - 1RM: 382 lbs

300 lbs x 3 reps x 2 sets @ 7.5 RPE - 79% of 1RM
315 lbs x 3 reps x 1 sets @ 7.5 RPE - 83% of 1RM
325 lbs x 3 reps x 2 sets @ 8 RPE - 85% of 1RM
335 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM

AUX Lifts

DB Bent rows    3x5x65    2x5x70

Lat Pull downs   5x5x150

Cable Lo Rows   4x5x130   1x7x130

Lever Rows   3x10x105

Face pulls   2x15x90

 My hands are a bit sore, and my back is sore. But I will abide, like all dudes do.

 

4 Comments

Rotation #2- school- 95 minutes
Push Day

Pretty good session today, not stellar. I think I am improving on my benching, but allowing for a longer pause has been equal to cutting weight and coming back to previous levels, which I aint up to yet. The 255 went up but my butt came off the bench so I called it a miss.
Felt strong on the plys for some reason, I guess I should have done more at about a 8-9 RPE.
I did some mini band presses also but since I was messing with different set ups I did not include them in the log. I tried mini band under DB on the floor, this was too light of resistance. I tried doubling up the minis around DB on floor, this was too much resistance. Just like Goldilocks I then tried doubling the minis around a safety bar on the bottom hole, and the resistance was juuuust right.

Week 33

Day 3 - 7/15/10

Bench (RoR) - 1RM: 255 lbs

205 lbs x 3 reps x 2 sets @ 7.5 RPE - 80% of 1RM
225 lbs x 2 reps x 1 sets @ 8.25 RPE - 88% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
235 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
245 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
255 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM

Ply Bench (Pause) - 1RM: 254 lbs

200 lbs x 5 reps x 1 sets @ 8 RPE - 79% of 1RM
210 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM
210 lbs x 3 reps x 1 sets @ 8.25 RPE - 83% of 1RM
225 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM
225 lbs x 2 reps x 1 sets @ 9.25 RPE - 89% of 1RM

AUX Lifts

Tricep pressdown  2x8x120   2x5x120  1x11x100  (1 minutes rest between sets)

Deep push ups off DB   3x10   1x8 failed   (45 sec rest between sets)

Arms are fatigued, hell of a pump. I ought to go to the pool and flex for the ladies! 

 

4 Comments

Rotation #1- school- 130 minutes
Pull Day

Hot sun beatin down
burning my feet just walkin around
Hot sun, makin me sweat
Gators gettin close, hasn't got me yet

That for the bros in uncooled garages and basements. Christ, its ACed at school and I still am soaked at the end of the session. Sucks to be you guys, at least in the summer.
Deads were going just fine today, feelin good. Then I failed bad on 300! What! Maybe justa bad day, or I spent too much in prior sets. I dropped a bit and recooped my diginity, a little.
I am still experiminting on the setup with mini deads. Its getting close. I figured the minis added 40-60 lbs at the top of the movement. They are getting worn so I am going to switch to monster minis. More to come.

Week 33

Day 2 - 7/14/10

Deadlift - 1RM: 300 lbs

235 lbs x 5 reps x 2 sets @ 7.5 RPE - 78% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 92% of 1RM
275 lbs x 3 reps x 1 sets @ 8.5 RPE - 92% of 1RM
300 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM
250 lbs x 5 reps x 1 sets @ 8.25 RPE - 83% of 1RM
260 lbs x 5 reps x 1 sets @ 8.25 RPE - 87% of 1RM

GM - 1RM: 201 lbs

135 lbs x 7 reps x 2 sets @ 7 RPE - 67% of 1RM
155 lbs x 5 reps x 2 sets @ 7.5 RPE - 77% of 1RM
165 lbs x 5 reps x 2 sets @ 8 RPE - 82% of 1RM

DL vs minibands - 1RM: 274 lbs

205 lbs x 5 reps x 2 sets @ 8 RPE - 75% of 1RM
225 lbs x 5 reps x 2 sets @ 8 RPE - 82% of 1RM

AUX Lifts

DB Bent rows     3x5x65   2x5x70  (1 minute rest between sets)

DB Shruggs     3x10x75

Cable low rows    4x5x130   1x5x145 missed   1x5x130   (paused, 1 minute between sets)

Leg curls    3x8x60

Step ups  15 inch      2x10x40

 

1 Comments

Rotation #1- school- 105 minutes
Push Day

This was actually a pretty good session for me, considering I was pressed for time. I am still running out of gas pretty quickly, in this case, about the 3rd set. Hope that this improves in the future. Had to cut weight to get some quality 8s and 8.5s RPE. The floor press 215 and 205 were PRs. These are the movements that I need work with and I still am disappointed in the speed it is going. O well, Wat to do?

Week 33

Day 1 - 7/11/10

2 Board Press - 1RM: 272 lbs

205 lbs x 4 reps x 1 sets @ 6.5 RPE - 75% of 1RM
225 lbs x 4 reps x 1 sets @ 7.5 RPE - 83% of 1RM
245 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
230 lbs x 3 reps x 1 sets @ 8.25 RPE - 85% of 1RM
230 lbs x 3 reps x 3 sets @ 8 RPE - 85% of 1RM
240 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM

Floor Press - 1RM: 239 lbs

185 lbs x 4 reps x 1 sets @ 7.5 RPE - 77% of 1RM
195 lbs x 4 reps x 2 sets @ 8 RPE - 82% of 1RM
205 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM
205 lbs x 3 reps x 1 sets @ 9 RPE - 86% of 1RM
215 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

AUX lifts

DB skullcrusher, neutral grip    3x8x30

DB Bench   3x10x55

DB Pullovers   4x8x65

Flyes   2x12x20    2x10x25

KB swings  40x45KB   (10 on each hand sepatated by 10 with both hands)  These suckers really get my HR up, I estimate about 2400 bpm at one point. Plus the kill my quads. Anything that hurts that much is gotta be good for ya.

8 Comments

Rotation #1- school
Pull Day

I bet those guys from BP never asked a PL how to stop the leak! Pls can figure out most anything

I wanted to figure out how to get the dead going against bands. Well it worked, about like the cap on the oil pipe in the Gulf, not the best.
I found a bolt that was for holding the power rack together, looped a mini around it and routed the mini out past 2 heavy DBs and over the bar. It works but is a bugger to set up. Maybe I can improve on this in the future. Question is, I dont see how this is going to help get the dam bar off the floor!!

http://www.youtube.com/watch?v=6XhRnyBV1uE

http://www.youtube.com/watch?v=c17kJVXRKfQ

 

No AUX lifts today. Wore out.

Week 32

Day 5 - 7/10/10

DL 4-ct pause - 1RM: 286 lbs

205 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM
225 lbs x 3 reps x 4 sets @ 8 RPE - 79% of 1RM
245 lbs x 3 reps x 2 sets @ 8.25 RPE - 86% of 1RM
255 lbs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM
275 lbs x 1 reps x 1 sets @ 9.25 RPE - 96% of 1RM

DL vs miniband - 1RM: 300 lbs

205 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM
255 lbs x 3 reps x 2 sets @ 8 RPE - 85% of 1RM

4 Comments

Rotation #1- school- 75 minutes
Push Day

I looked in the mirror at my pigeon chest, had to get back in bed because it made me depressed.

These were supposed to be speed benches but since I have begun a long pause (1 full count), on reps, I have found that I am limited to how much I am pressing. It got kinda tough in the later sets, so next time I will have to dial it back a notch. Sometimes a step back will help to make those steps forward.

Week 32

Day 4 - 7/8/10

Speed Bench - 1RM: 237 lbs

185 lbs x 5 reps x 2 sets @ 7 RPE - 78% of 1RM
185 lbs x 5 reps x 1 sets @ 7.5 RPE - 78% of 1RM
195 lbs x 5 reps x 1 sets @ 8 RPE - 82% of 1RM
195 lbs x 5 reps x 1 sets @ 8.5 RPE - 82% of 1RM
205 lbs x 4 reps x 1 sets @ 9 RPE - 86% of 1RM
205 lbs x 4 reps x 1 sets @ 9.5 RPE - 86% of 1RM
210 lbs x 3 reps x 1 sets @ 9.5 RPE - 89% of 1RM

AUX Lifts

1-5 rep Bench ladders   1x175   failed on the down side, #4. Went on to finish though.

Incline DB Press   3x8x40

Seated plate raise   3x8x35

Tricep Pressdown   1x8x120   1x5x120    1x7x110

On the way home I went out to Pesky Hill and ran 2 half mile hills, walked down. 2 miles 23:56

I am feeling like I am better able to hit heavy lifts in the afternoon rathar than in the early morning, as was today. Maybe I have a little more energy then, I dunno.

Also I am considering adding a speed (read light weight) deadlift, but I dont know if it would be beneficial. Any thoughts?

 

4 Comments

Rotation #1- school- 90 minutes
Push Day

Dont ask me no questions, and I wont tell yewwww no lies

Week 32

Day 3 - 7/7/10

deadlift - 1RM: 310 lbs

235 lbs x 4 reps x 2 sets @ 7.5 RPE - 76% of 1RM
255 lbs x 3 reps x 3 sets @ 8 RPE - 82% of 1RM
275 lbs x 3 reps x 1 sets @ 8.5 RPE - 89% of 1RM
300 lbs x 3 reps x 1 sets @ 9 RPE - 97% of 1RM
310 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM

GM - 1RM: 200 lbs

115 lbs x 5 reps x 1 sets @ 6.5 RPE - 58% of 1RM
135 lbs x 5 reps x 2 sets @ 7 RPE - 68% of 1RM
155 lbs x 5 reps x 2 sets @ 7.5 RPE - 78% of 1RM
165 lbs x 5 reps x 1 sets @ 8.25 RPE - 83% of 1RM

AUX Lifts

DB Bent Rows   4x5x65   1x8x70

DB Shruggs     3x10x75

T-Bar Rows   2x8x90   1x7x100

Bent BB Rows - l-bo out    2x10x65   1x10x70    (strict form)

 

6 Comments

Rotation #1- school- 90 minutes
Push Day

I had a revelation during this session, actually from a little fairy flitting around, snickering at me struggling with the sets. Wats so funny? You got tris like mine, she said, and then she was gone. I checked it out and she is right, i got triceps like Tinkerbell. Guess what area I am going to hit on push daze.
Tron, the bench I used was 10 inch wide and 20 inch off floor.
Close grips sucked, and I need more of this.
By the time I got done with aux stuff, my arms were shot, including the tris.

Week 32

Day 1 - 7/4/10

Close Grip (tfs) - 1RM: 237 lbs

205 lbs x 4 reps x 1 sets @ 8 RPE - 87% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 91% of 1RM
215 lbs x 4 reps x 1 sets @ 9.25 RPE - 91% of 1RM
225 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

4-ct Pause Bench - 1RM: 222 lbs

185 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
185 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
195 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
195 lbs x 2 reps x 1 sets @ 9.25 RPE - 88% of 1RM
200 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

AUX Lifts

DB seated Military   2x6x30   1x11x30

BB Skullcrushers   1x10x65   1x8x75   1x7x75

Tricep pressdown   1x7x120    2x6x120    1x7x100

Tomorrow= GPP

 

5 Comments

Rotation #1- school- 105 minutes
Pull Day

I wanted to really attack the numbers and I got what I wanted. I failed on the 275 pause, a little too much that late in the session, I think. The rack pulls were not as good as I anticipated, and I failed on the 345 badly, but came back to get 5 reps on 315, not too bad, I suppose.
My ass was dragging on the aux lifts but I got through them.

Week 31

Day 4 - 7/3/10

DL 4-ct pause - 1RM: 275 lbs

195 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM
205 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
225 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
245 lbs x 3 reps x 1 sets @ 8 RPE - 89% of 1RM
255 lbs x 3 reps x 1 sets @ 8.5 RPE - 93% of 1RM
275 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM
225 lbs x 5 reps x 1 sets @ 9 RPE - 82% of 1RM

DL Rack Pull (from belowknee) - 1RM: 345 lbs

315 lbs x 3 reps x 1 sets @ 8.5 RPE - 91% of 1RM
335 lbs x 2 reps x 2 sets @ 9 RPE - 97% of 1RM
345 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM
315 lbs x 5 reps x 1 sets @ 8.5 RPE - 91% of 1RM

Aux Lifts

DB Bent Rows  5x5x65  1 minute rest between sets

Back extensions  3x10

BB Bent Rows  1x8x85   2x8x95  My form sucks, I must fix this, may have to cut weight

Cable Lo Rows  1x10x115  1x8x115  1x6x115  1x4x115  1x5x130

 

5 Comments

Rotation #1- school- 115 minutes

Started out the rotation with heavy stuff, by the time I did ply and especially band stuff I was pretty tired. My anterior delts were fried at the end and are still sore, the next day.

AUX Lifts

DB Pullovers 2x10x55 2x10x65

Week 31

Day 3 - 7/2/10

Bench (RoR) - 1RM: 247 lbs

205 lbs x 2 reps x 1 sets @ 7.5 RPE - 83% of 1RM
215 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
225 lbs x 2 reps x 2 sets @ 8.5 RPE - 91% of 1RM
225 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
235 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Ply Bench - 1RM: 247 lbs

205 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
215 lbs x 3 reps x 2 sets @ 9.5 RPE - 87% of 1RM

Bench+Mini Band - 1RM: 164 lbs

145 lbs x 3 reps x 1 sets @ 9.5 RPE - 89% of 1RM
145 lbs x 3 reps x 1 sets @ 10+ RPE - 89% of 1RM
145 lbs x 2 reps x 2 sets @ 9.5 RPE - 89% of 1RM

1 Comments

Week 31

Day 1 - 7/1/10

Benchpress - 1RM: 270 lbs

235 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
250 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
260 lbs x 1 reps x 1 sets @ 10 RPE - 96% of 1RM
270 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM
265 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM

Deadlift - 1RM: 335 lbs

250 lbs x 1 reps x 1 sets @ 7.5 RPE - 75% of 1RM
275 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
300 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
315 lbs x 1 reps x 1 sets @ 9.25 RPE - 94% of 1RM
325 lbs x 1 reps x 1 sets @ 10 RPE - 97% of 1RM
335 lbs x 1 reps x 1 sets @ 10+ RPE - 100% of 1RM

Test Day- BW 215.8- school-90 minutes
78 days since last test day

Mixed feelings about this max day.
Bench- 5 lb increase from last test day but still 15 lb short of pre-surgery max. My pauses suck, and I do not think I would have had any legal lifts. I am going to take a lesson from Tron and start pausing all bench lifts. I have to improve in this matter. My 270 attempt stalled half way up so I think I need more work in that area. I also need to focus better at technique.
Deads- 20 lb PR from last test day. I wanted to do better in this and I think more pause deads and adding some deficit deads later.

Much work to do.

7 Comments

Rotation #3- school- 75 minutes
Pull Day

Today the stars were aligned and all things were light. I cant believe it, work 12 hour day, hurry home so you can hurry there, then hurry there, then hurry to get in a quick session. I should be zapped, but things went surprisingly well. Right before testing my ego could use a boost, and voila. Man I sped through this session, and I think it will be a good prolog to test day.

Week 30

Day 2 - 6/25/10

Deadlift - 1RM: 345 lbs

225 lbs x 5 reps x 1 sets @ 6.5 RPE - 65% of 1RM
250 lbs x 4 reps x 3 sets @ 7.5 RPE - 73% of 1RM
275 lbs x 3 reps x 2 sets @ 8 RPE - 80% of 1RM
300 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
300 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
315 lbs x 2 reps x 1 sets @ 9.25 RPE - 91% of 1RM

GM - 1RM: 194 lbs

115 lbs x 5 reps x 2 sets @ 6.5 RPE - 59% of 1RM
135 lbs x 5 reps x 2 sets @ 6.5 RPE - 70% of 1RM
155 lbs x 5 reps x 1 sets @ 7.5 RPE - 80% of 1RM

AUX Lifts

DB Bent Rows  4x5x65    1x8x70

Close Grip Lat Pulldown   2x8x150    1x10x160

T-Bar Rows    3x8x90    been a long time

The gym will be close for maintenance  the 28 and 29th. When I go back I will test.

 

4 Comments

Rotation #3- school- 85 minutes
Push Day

"The Dude Abides" The Big Lebowski

Warmups were less than perfect. See.. I was trying to do a back squat (warm-up weight) when I lost my balance and fell back into the poewer rack. I bounced off a couple uprights, in slow motion it seemed, before settling down on the safety bars, which were lower than need be. Believe me it is hard to look cool when you are looking like a fool.
I really didn't know that I would ever miss that skin on that knuckle, but I kinda liked it there. In about 5 minutes I found out what another knuckle on a hand would look like, so thats why God only gave us 5 of them.
Anyway I reloaded and did the dam squats in spite of the 'bad' me crying "your hurt, your hurt WHAAAAA!Go home and let mamma kiss it"(the knuckle). I smacked him around a bit and finished the session, ..and not too bad of one I might add. Now I have a neat badge of badness that I can Abide, just like his Dudeness.
I had to insert the tri extensions before the floor press because the basketball team came in and was taking up space.

AUX Lifts
DB Tri extensions 3x8x30
DB Bench 1x10x55 2x8x55
Tricep pressdown 2x8x120 1x9x120

Week 30

Day 1 - 6/22/10

2 Board Press - 1RM: 263 lbs

195 lbs x 4 reps x 1 sets @ 6.5 RPE - 74% of 1RM
205 lbs x 4 reps x 1 sets @ 6.5 RPE - 78% of 1RM
225 lbs x 4 reps x 1 sets @ 7.5 RPE - 86% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 89% of 1RM
245 lbs x 2 reps x 1 sets @ 9.25 RPE - 93% of 1RM
250 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
225 lbs x 5 reps x 1 sets @ 10 RPE - 86% of 1RM

Floor Press - 1RM: 236 lbs

195 lbs x 4 reps x 1 sets @ 8 RPE - 83% of 1RM
195 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
200 lbs x 3 reps x 1 sets @ 8.5 RPE - 85% of 1RM
205 lbs x 2 reps x 2 sets @ 8 RPE - 87% of 1RM
205 lbs x 2 reps x 1 sets @ 8.25 RPE - 87% of 1RM
205 lbs x 2 reps x 1 sets @ 9.25 RPE - 87% of 1RM
185 lbs x 4 reps x 1 sets @ 9.5 RPE - 79% of 1RM

6 Comments

Rotation #3- school- 90 minutes
Pull Day

Well I'm heavenly blessed, and worldly wise
I'm a peepin Tom turkey with x-ray eyes
Things are goin great, and there only gettin better
The future's so bright, I gotta wear shades.

I'm feeling sorta bad ass after finally gettin a little weight in my hands. The heavy rack pulls pumped my head up some. Even the pause deads iddn't jar me back to reality. I think I will test at the end of this rotation, probably next week.

Week 29

Day 2 - 6/18/10

DL 4-ct pause - 1RM: 273 lbs

185 lbs x 4 reps x 2 sets @ 7.5 RPE - 68% of 1RM
205 lbs x 3 reps x 3 sets @ 8 RPE - 75% of 1RM
225 lbs x 3 reps x 1 sets @ 8.25 RPE - 82% of 1RM
235 lbs x 3 reps x 1 sets @ 8.5 RPE - 86% of 1RM

DL Rack Pull (below the knee) - 1RM: 378 lbs

315 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM
335 lbs x 2 reps x 2 sets @ 8.5 RPE - 89% of 1RM
345 lbs x 2 reps x 1 sets @ 9.25 RPE - 91% of 1RM

AUX Lifts

DB Bent Rows   5x5x65

Cable Lo Rows   5x5x130

DB Shruggs   3x10x70

 

2 Comments

Rotation #3- school- 60 minutes
Push Day

For every minute I work
I need a minute of play (way behind on play)

This goes under 'knock some rust off' heading.
Things are starting to level out and I am going to try to get back into a routine of some sort.

Week 29

Day 1 - 6/16/10

Speed Bench - 1RM: 232 lbs

180 lbs x 5 reps x 3 sets @ 7 RPE - 78% of 1RM
190 lbs x 5 reps x 2 sets @ 7.5 RPE - 82% of 1RM
190 lbs x 5 reps x 1 sets @ 8 RPE - 82% of 1RM
195 lbs x 4 reps x 2 sets @ 8 RPE - 84% of 1RM

 AUX Lifts

1-5 rep bench ladders x 170  (30 sec rest)

DB seated military   4x6x30

Flyes  3x12x20

 

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Rotation #3- school- 65 minutes
Pull Day

She said, I dont think you been lookin for no job, I seen you the other day leanin on a pole
I said, But I'm tired!

Tired and beat up, but I wanted to knock some of the rust off, so I pushed through this light stuff. This is probably good for my groove.

AUX LIfts
DB Bent Row 5x5x60
Cable Lo Row 6x4x115
Face Pulls 3x12x90

Week 28

Day 1 - 6/11/10

DL - 1RM: 306 lbs

215 lbs x 4 reps x 3 sets @ 6.5 RPE - 70% of 1RM
225 lbs x 4 reps x 3 sets @ 6.5 RPE - 74% of 1RM
245 lbs x 4 reps x 1 sets @ 7 RPE - 80% of 1RM
245 lbs x 10 reps x 1 sets @ 8 RPE - 80% of 1RM

GM - 1RM: 173 lbs

115 lbs x 5 reps x 2 sets @ 6 RPE - 66% of 1RM
135 lbs x 5 reps x 1 sets @ 7 RPE - 78% of 1RM

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