Mark Twain |
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AUX Training day
posted on 2010.07.26 14:01:41 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)
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Training Log Update
posted on 2010.07.25 15:00:33
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 35Day 1 - 7/25/10Speed Bench - 1RM: 248 lbs185 lbs x 5 reps x 3 sets @ 7 RPE - 75% 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
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Training Log Update
posted on 2010.07.24 22:50:47
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 34Day 3 - 7/24/10Deadlift - 1RM: 341 lbs255 lbs x 3 reps x 1 sets @ 7 RPE - 75% of 1RM275 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 lbs155 lbs x 5 reps x 2 sets @ 7.5 RPE - 71% of 1RM165 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 lbs225 lbs x 4 reps x 2 sets @ 7.5 RPE - 75% 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!
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Training Log Update
posted on 2010.07.22 16:03:32
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 34Day 2 - 7/22/10Close Grip (tfs) - 1RM: 254 lbs205 lbs x 4 reps x 2 sets @ 7.5 RPE - 81% of 1RM215 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 lbs185 lbs x 3 reps x 2 sets @ 8 RPE - 82% of 1RM AUX Lifts DB Seated military 2x6x30 1x10x30 DB Cross face extensions, prone 3x6x30 Thas all I got time for.
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Training Log Update
posted on 2010.07.20 15:58:07
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 34Day 1 - 7/20/10DL 4-ct pause - 1RM: 290 lbs205 lbs x 4 reps x 2 sets @ 8 RPE - 71% of 1RM225 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 lbs300 lbs x 3 reps x 2 sets @ 7.5 RPE - 79% 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.
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Training Log Update
posted on 2010.07.15 10:53:27
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 33Day 3 - 7/15/10Bench (RoR) - 1RM: 255 lbs205 lbs x 3 reps x 2 sets @ 7.5 RPE - 80% of 1RM225 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 lbs200 lbs x 5 reps x 1 sets @ 8 RPE - 79% 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!
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Training Log Update
posted on 2010.07.14 12:48:18
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 33Day 2 - 7/14/10Deadlift - 1RM: 300 lbs235 lbs x 5 reps x 2 sets @ 7.5 RPE - 78% of 1RM275 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 lbs135 lbs x 7 reps x 2 sets @ 7 RPE - 67% of 1RM155 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 lbs205 lbs x 5 reps x 2 sets @ 8 RPE - 75% 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
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Training Log Update
posted on 2010.07.11 14:47:31
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 33Day 1 - 7/11/102 Board Press - 1RM: 272 lbs205 lbs x 4 reps x 1 sets @ 6.5 RPE - 75% of 1RM225 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 lbs185 lbs x 4 reps x 1 sets @ 7.5 RPE - 77% 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. |
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Training Log Update
posted on 2010.07.10 14:30:38
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
Week 32Day 5 - 7/10/10DL 4-ct pause - 1RM: 286 lbs205 lbs x 4 reps x 1 sets @ 7.5 RPE - 72% of 1RM225 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 lbs205 lbs x 5 reps x 1 sets @ 7 RPE - 68% of 1RM255 lbs x 3 reps x 2 sets @ 8 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.07.08 14:10:29 Rotation #1- school- 75 minutes I looked in the mirror at my pigeon chest, had to get back in bed because it made me depressed.
Week 32Day 4 - 7/8/10Speed Bench - 1RM: 237 lbs185 lbs x 5 reps x 2 sets @ 7 RPE - 78% 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?
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Training Log Update
posted on 2010.07.07 19:28:34
Rotation #1- school- 90 minutes
Push Day Dont ask me no questions, and I wont tell yewwww no lies Week 32Day 3 - 7/7/10deadlift - 1RM: 310 lbs235 lbs x 4 reps x 2 sets @ 7.5 RPE - 76% of 1RM255 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 lbs115 lbs x 5 reps x 1 sets @ 6.5 RPE - 58% 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)
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Training Log Update
posted on 2010.07.04 11:48:40
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 32Day 1 - 7/4/10Close Grip (tfs) - 1RM: 237 lbs205 lbs x 4 reps x 1 sets @ 8 RPE - 87% of 1RM215 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 lbs185 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM AUX Lifts DB seated Military 2x6x30 1x11x30 BB Skullcrushers 1x10x65 1x8x75 1x7x75 Tricep pressdown 1x7x120 2x6x120 1x7x100 Tomorrow= GPP
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Training Log Update
posted on 2010.07.03 13:09:43
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 31Day 4 - 7/3/10DL 4-ct pause - 1RM: 275 lbs195 lbs x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM205 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 lbs315 lbs x 3 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
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Training Log Update
posted on 2010.07.02 21:49:08
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 31Day 3 - 7/2/10Bench (RoR) - 1RM: 247 lbs205 lbs x 2 reps x 1 sets @ 7.5 RPE - 83% of 1RM215 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 lbs205 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM215 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 lbs145 lbs x 3 reps x 1 sets @ 9.5 RPE - 89% of 1RM145 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 |
Training Log Update
posted on 2010.07.01 23:01:46Week 31Day 1 - 7/1/10Benchpress - 1RM: 270 lbs235 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM250 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 lbs250 lbs x 1 reps x 1 sets @ 7.5 RPE - 75% of 1RM Test Day- BW 215.8- school-90 minutes |
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Training Log Update
posted on 2010.06.25 20:44:06
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 30Day 2 - 6/25/10Deadlift - 1RM: 345 lbs225 lbs x 5 reps x 1 sets @ 6.5 RPE - 65% of 1RM250 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 lbs115 lbs x 5 reps x 2 sets @ 6.5 RPE - 59% 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.
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Training Log Update
posted on 2010.06.22 11:00:38
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 30Day 1 - 6/22/102 Board Press - 1RM: 263 lbs195 lbs x 4 reps x 1 sets @ 6.5 RPE - 74% of 1RM205 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 lbs195 lbs x 4 reps x 1 sets @ 8 RPE - 83% of 1RM195 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 |
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Training Log Update
posted on 2010.06.18 13:25:03
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 29Day 2 - 6/18/10DL 4-ct pause - 1RM: 273 lbs185 lbs x 4 reps x 2 sets @ 7.5 RPE - 68% of 1RM205 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 lbs315 lbs x 3 reps x 2 sets @ 8 RPE - 83% of 1RM AUX Lifts DB Bent Rows 5x5x65 Cable Lo Rows 5x5x130 DB Shruggs 3x10x70
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Training Log Update
posted on 2010.06.16 12:48:05
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 29Day 1 - 6/16/10Speed Bench - 1RM: 232 lbs180 lbs x 5 reps x 3 sets @ 7 RPE - 78% of 1RM AUX Lifts 1-5 rep bench ladders x 170 (30 sec rest) DB seated military 4x6x30 Flyes 3x12x20
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Training Log Update
posted on 2010.06.11 09:58:24
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 28Day 1 - 6/11/10DL - 1RM: 306 lbs215 lbs x 4 reps x 3 sets @ 6.5 RPE - 70% of 1RM225 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 lbs115 lbs x 5 reps x 2 sets @ 6 RPE - 66% of 1RM135 lbs x 5 reps x 1 sets @ 7 RPE - 78% of 1RM |
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