Toro Bench Belt
$62.00 |
BAF Weightlifting Shoes
$96.00 |
#4 A/R Band (1 3/4") (pair)
$45.00 |
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Misha |
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Training Log Update
posted on 2010.03.19 14:07:58
Just finished up a week of service and learning in Easton and was very distracted with all the thoughts flying around my head. At least I got something done and improved the lift, better than nothing.
Week 104Day 3 - 3/19/10Bench + doubled minis - 1RM: 237 lbs205 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM225 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM 210 lbs x 1 reps x 3 sets @ 8 RPE - 89% of 1RM 210 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM 210 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM |
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Training Log Update
posted on 2010.03.17 21:07:42
A bit below last week, but all is to be expected, still lifting nearly alone and the service is really taking priority this week.
Week 104Day 2 - 3/17/103c pause press - 1RM: 289 lbs265 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM275 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM 275 lbs x 1 reps x 1 sets @ 10 RPE - 95% of 1RM GM - 1RM: 250 lbs185 lbs x 5 reps x 5 sets @ 8 RPE - 74% of 1RMShrugs - 1RM: 444 lbs225 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM275 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 245 lbs x 10 reps x 2 sets @ 8 RPE - 55% of 1RM 225 lbs x 10 reps x 1 sets @ 8 RPE - 51% of 1RM |
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Training Log Update
posted on 2010.03.15 15:41:15
As luck would have it, the first week of this intensity block falls on spring break, when no one is here. So, I scaled things back a bit for safety reasons. Plus I was pretty tired from service project work. All in all, not terrible considering I would have rather taken a nap.
Week 104Day 1 - 3/15/10Bench (touch and go) - 1RM: 305 lbs245 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM265 lbs x 3 reps x 2 sets @ 9 RPE - 87% of 1RM 265 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM Ez bar curl - 1RM: 162 lbs95 lbs x 6 reps x 1 sets @ 8 RPE - 59% of 1RM115 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM Pull-skulls - 1RM: 129 lbs75 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM85 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.12 14:50:55
Tired day today, had a midterm and a take-home midterm for today so was a little mentally worn. Plus banded bench isn't doing so well, not that I care since everything else is going up. Spring break time.
Week 103Day 3 - 3/12/10Bench + doubled minis - 1RM: 230 lbs185 lbs x 4 reps x 1 sets @ 8 RPE - 81% of 1RM200 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 190 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM 190 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM Incline DB - 1RM: 242 lbs140 lbs x 8 reps x 1 sets @ 8 RPE - 58% of 1RM160 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM 160 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM Chins - 1RM: 344 lbs220 lbs x 11 reps x 1 sets @ 10 RPE - 64% of 1RM |
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Training Log Update
posted on 2010.03.10 14:47:23
Pause press up 9lbs from last week--God is faithful!
I also tried out a little deadlifting today and wasn't feeling it. At first I did sumo which put too much pressure on my knee, and then when I did conventional I had to do it Konstantinovs-style and I couldn't keep a decent arch. Oh well, it was worth a shot. Week 103Day 2 - 3/10/103c pause press - 1RM: 295 lbs225 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM245 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM 235 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM 235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM Seated calf raises - 1RM: 206 lbs140 lbs x 7 reps x 5 sets @ 8 RPE - 68% of 1RMDeadlift - 1RM: 371 lbs225 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM315 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM 225 lbs x 6 reps x 1 sets @ 8 RPE - 61% of 1RM 315 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM |
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Training Log Update
posted on 2010.03.08 15:20:57
Bench up 8lbs from last week. It's still a mind game knowing I've done 285x5...but I'm moving in the right direction, just keep trusting.
Week 103Day 1 - 3/8/10Bench (touch and go) - 1RM: 307 lbs225 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM245 lbs x 5 reps x 1 sets @ 9 RPE - 80% of 1RM 255 lbs x 5 reps x 1 sets @ 10 RPE - 83% of 1RM 245 lbs x 5 reps x 1 sets @ 9 RPE - 80% of 1RM 245 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM Pull-skulls - 1RM: 120 lbs60 lbs x 15 reps x 4 sets @ 8 RPE - 50% of 1RMEz bar curl - 1RM: 144 lbs95 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.06 14:43:12
Weird day...I attempted 305 after 295 and missed, just mentally collapsed I think. Pretty scary too, I had to throw it back into the bench onto the little safety pins. Good way to wake up though.
Week 102Day 4 - 3/6/103B press - 1RM: 355 lbs275 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM285 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM 295 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM 275 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM Standing military press - 1RM: 199 lbs135 lbs x 7 reps x 3 sets @ 8 RPE - 68% of 1RM135 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM Leg curl - 1RM: 338 lbs220 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM240 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM 250 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM 236.7 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM |
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Training Log Update
posted on 2010.03.05 14:35:29
Just matched last week's effort. Supp work went really well.
Week 102Day 3 - 3/5/10Bench + doubled minis - 1RM: 236 lbs205 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM215 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM 200 lbs x 2 reps x 2 sets @ 8.5 RPE - 85% of 1RM 200 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM Incline DB - 1RM: 239 lbs140 lbs x 6 reps x 1 sets @ 8 RPE - 59% of 1RM160 lbs x 6 reps x 1 sets @ 8 RPE - 67% of 1RM 170 lbs x 6 reps x 2 sets @ 8 RPE - 71% of 1RM 170 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM 170 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM Chins - 1RM: 341 lbs225 lbs x 8 reps x 5 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.03.03 15:14:18
Shoulders are definitely feeling sore, acclimating to the higher workload once again. Pause press up 4lb from last week.
Week 102Day 2 - 3/3/103c pause press - 1RM: 286 lbs245 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM260 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM 245 lbs x 2 reps x 2 sets @ 8.5 RPE - 86% of 1RM 245 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM Smith GM - 1RM: 317 lbs205 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM225 lbs x 6 reps x 4 sets @ 8 RPE - 71% of 1RM Tbar row - 1RM: 265 lbs180 lbs x 7 reps x 5 sets @ 8 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.03.01 15:17:51
Praise God, strength is coming back bit by bit. Bench moved fast today.
Week 102Day 1 - 3/1/10Bench (touch and go) - 1RM: 299 lbs245 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM260 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 245 lbs x 3 reps x 2 sets @ 8 RPE - 82% of 1RM 245 lbs x 3 reps x 2 sets @ 8.5 RPE - 82% of 1RM 245 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM Pull-skulls - 1RM: 133 lbs65 lbs x 10 reps x 1 sets @ 8 RPE - 49% of 1RM75 lbs x 10 reps x 1 sets @ 8 RPE - 57% of 1RM 85 lbs x 10 reps x 1 sets @ 9 RPE - 64% of 1RM 75 lbs x 10 reps x 1 sets @ 8 RPE - 57% of 1RM 75 lbs x 10 reps x 1 sets @ 9 RPE - 57% of 1RM Ez bar curl - 1RM: 162 lbs115 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM125 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 115 lbs x 5 reps x 2 sets @ 8 RPE - 71% of 1RM 115 lbs x 5 reps x 1 sets @ 9 RPE - 71% of 1RM |
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Training Log Update
posted on 2010.02.27 14:28:19
Putting the time in and trusting God to do the rest.
Week 101Day 4 - 2/27/103B press - 1RM: 339 lbs275 lbs x 2 reps x 1 sets @ 7 RPE - 81% of 1RM295 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM 295 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM 295 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM Standing military press - 1RM: 190 lbs135 lbs x 6 reps x 4 sets @ 8 RPE - 71% of 1RMSeated calf raises - 1RM: 145 lbs92.5 lbs x 9 reps x 4 sets @ 8 RPE - 64% of 1RM |
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Training Log Update
posted on 2010.02.26 14:10:14
It's tough to be patient. Also, my 2nd and 3rd exercises are always going to be supersetted...increases work density and gets me out quicker. Plus it's an excuse to not do cardio.
Week 101Day 3 - 2/26/10Bench + doubled minis - 1RM: 236 lbs185 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM205 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 195 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM 195 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM Incline DB - 1RM: 225 lbs120 lbs x 7 reps x 1 sets @ 8 RPE - 53% of 1RM140 lbs x 7 reps x 1 sets @ 8 RPE - 62% of 1RM 160 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM 150 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM 150 lbs x 7 reps x 1 sets @ 9 RPE - 67% of 1RM Chins - 1RM: 331 lbs225 lbs x 7 reps x 4 sets @ 8 RPE - 68% of 1RM |
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Training Log Update
posted on 2010.02.24 15:01:27
Stayed humble today and kept to the bench weights I need to do now, not the ones I want to be doing...still, 11lb improvement over last week, so God's starting his work already! Also, this is in fact not the 101st week of training for this meet...I just wanted the last digits to reflect which week it is out of 12.
Week 101Day 2 - 2/24/103c pause press - 1RM: 282 lbs225 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM245 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 235 lbs x 3 reps x 3 sets @ 8.5 RPE - 83% of 1RM 235 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM Leg curl - 1RM: 318 lbs190 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM210 lbs x 8 reps x 2 sets @ 8 RPE - 66% of 1RM 210 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM Smith shrugs - 1RM: 508 lbs315 lbs x 10 reps x 4 sets @ 8 RPE - 62% of 1RM225 lbs x 20 reps x 1 sets @ 8 RPE - 44% of 1RM |
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REDEMPTION: It's go time!
posted on 2010.02.23 21:40:34
Gonna do the USAPL PA State Single Lift Championships on May 15th. The timing is fortuitous, I have 12 weeks, and it's the day before a weeklong retreat with my campus fellowship, after which I graduate, after which I fly out to Tajikistan, Turkey, Georgia, Dagestan (Russia), Iraq, and Afghanistan, in that order. So, it'll probably be the last meet of my career, so best do it to it, for the glory of him who purchased me. Oh and I'll be at 220, since I'm weighing 221 with clothes on. Training starts tomorrow.
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Training Log Update
posted on 2010.02.22 18:45:19
Well, this could have gone better, too heavy. Now I know.
Week 21Day 1 - 2/22/10Standing military press - 1RM: 174 lbs135 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM155 lbs x 2 reps x 1 sets @ 8.5 RPE - 89% of 1RM 165 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM 155 lbs x 2 reps x 1 sets @ 10 RPE - 89% of 1RM Ez bar curl - 1RM: 162 lbs95 lbs x 6 reps x 1 sets @ 8 RPE - 59% of 1RM115 lbs x 6 reps x 3 sets @ 8 RPE - 71% of 1RM Pull-skulls - 1RM: 97 lbs50 lbs x 15 reps x 1 sets @ 8 RPE - 52% of 1RM60 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 60 lbs x 15 reps x 2 sets @ 8 RPE - 62% of 1RM |
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Training Log Update
posted on 2010.02.20 10:55:53
The seated presses were kind of fun, not much technique involved.
Week 20Day 3 - 2/20/10Seated Smith Pinpress - 1RM: 247 lbs155 lbs x 4 reps x 1 sets @ 8 RPE - 63% of 1RM175 lbs x 4 reps x 1 sets @ 8 RPE - 71% of 1RM 195 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM 205 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM 200 lbs x 4 reps x 1 sets @ 9 RPE - 81% of 1RM Close grip bench - 1RM: 281 lbs225 lbs x 4 reps x 1 sets @ 8 RPE - 80% of 1RM225 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM 225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM BB row - 1RM: 280 lbs185 lbs x 8 reps x 3 sets @ 8 RPE - 66% of 1RM |
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Training Log Update
posted on 2010.02.19 14:40:21
Also, 20 min on elliptical (intervals).
Weak stuff today, at least improving week to week should be easy... Week 20Day 2 - 2/19/103c pause press - 1RM: 271 lbs185 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM225 lbs x 5 reps x 1 sets @ 10 RPE - 83% of 1RM 220 lbs x 5 reps x 1 sets @ 10 RPE - 81% of 1RM One arm standing DB press - 1RM: 81 lbs45 lbs x 8 reps x 1 sets @ 8 RPE - 56% of 1RM50 lbs x 8 reps x 1 sets @ 8 RPE - 62% of 1RM 55 lbs x 8 reps x 2 sets @ 9 RPE - 68% of 1RM Chins - 1RM: 304 lbs225 lbs x 5 reps x 5 sets @ 8 RPE - 74% of 1RM |
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Training Log Update
posted on 2010.02.17 15:37:27
Back at it, feels good. My elbow is healed (I think) but everything is pretty weak at the moment. I'm doing military press and raw bench as my two main exercises--a little unorthodox, but these are the lifts I: A) can do pain/injury free and B) care about.
Week 20Day 1 - 2/17/10Standing military press - 1RM: 178 lbs135 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM145 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM 155 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 150 lbs x 3 reps x 1 sets @ 8.5 RPE - 84% of 1RM 150 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM Ez bar curl - 1RM: 144 lbs75 lbs x 12 reps x 1 sets @ 8 RPE - 52% of 1RM95 lbs x 8 reps x 4 sets @ 8 RPE - 66% of 1RM Pull-skulls - 1RM: 100 lbs40 lbs x 25 reps x 1 sets @ 8 RPE - 40% of 1RM45 lbs x 20 reps x 1 sets @ 8 RPE - 45% of 1RM 50 lbs x 15 reps x 3 sets @ 8 RPE - 50% of 1RM |
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Training Log Update
posted on 2010.01.04 16:05:30
Rough first day back. Actually touched the 2nd set of 315 in the second round...on the 3rd set felt a pop in my elbow, which now hurts and is stiff in some positions. Seriously contemplating quitting all this, since I won't have much time until I ship off anyway.
Week 18Day 1 - 1/4/10Shirt bench F6 - 1RM: 385 lbs315 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM335 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM 315 lbs x 3 reps x 3 sets @ 8 RPE - 82% of 1RM |
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Training Log Update
posted on 2009.12.26 14:58:16
Good session, now off to St. Louis for the Urbana student missions conference for the next 5 days.
Week 17Day 3 - 12/26/09Close grip bench - 1RM: 330 lbs295 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM315 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM 330 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM 300 lbs x 1 reps x 2 sets @ 9 RPE - 91% of 1RM 300 lbs x 1 reps x 1 sets @ 9.5 RPE - 91% of 1RM 300 lbs x 1 reps x 1 sets @ 10 RPE - 91% of 1RM DB row - 1RM: 182 lbs125 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM140 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM 130 lbs x 5 reps x 2 sets @ 8 RPE - 72% of 1RM 130 lbs x 5 reps x 1 sets @ 9 RPE - 72% of 1RM |
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