this is getting better and better.

good lifting with the lightned bench considering there really isnt that much taken off from the bands

4 brd was great today. hit 405 for 1 extra rep today compared to last week.

Hit 410 x1 after just missing rep 2

Week 21

Day 3 - 3/13/10

bench-lightned rb (comp grip) - 1RM: 405 lbs

355 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
405 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

4 brd - comp grip - 1RM: 426 lbs

355 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
385 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
405 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

0 Comments

not a bad day. just trying to work the lockout of my deads.

squats went well.

Finally getting my briefs next week so that will be good.

Week 21

Day 2 - 3/11/10

rack deads on #3 platform - 1RM: 597 lbs

515 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
545 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
565 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
585 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

squats + 10c w/overkill straps down +kne - 1RM: 647 lbs

505 lbs x 2 reps x 1 sets @ 8 RPE - 78% of 1RM
555 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM
595 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
615 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

0 Comments

GREAT DAY TODAY...NEW PR ON SUMO DEADS.

LAST INTENSITY I DID 635 BUT IT WAS A SUPER GRINDER AND MIGHT NOW HAVE PASSED IN CONTEST.

TODAY 650 MUCH EASIER STILL NOT EASY BUT WOULD HAVE EASILY PASSED IN CONTEST

CANT WAIT FOR MY BRIEFS TO COME BACK THIS IS GETTING REDICULOUS.

STILL SQUATING JUST SUCKS WITH THIS SUIT NOT SETTING PR. I AM IMPROVING SO IT IS SHOWING STRENGTH GAINS.

MY BACK STARTED TO CRAMP UP ON SSB SO I SHUT IT DOWN.

DECIDED TO DO DEADS FIRST TODAY JUST CAUSE I FELT LIKE IT AND HEY PR SO IT WAS WORTH IT

Week 20

Day 4 - 3/8/10

deads sumo w/overkill suit - 1RM: 650 lbs

565 lbs x 1 reps x 1 sets @ 9 RPE - 87% of 1RM
605 lbs x 1 reps x 1 sets @ 9.5 RPE - 93% of 1RM
650 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

squats +gb w/overkill straps down + knee - 1RM: 639 lbs

505 lbs x 2 reps x 1 sets @ 8 RPE - 79% of 1RM
555 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
575 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

ssb squats w/overkill suit (straps down) - 1RM: 419 lbs

245 lbs x 10 reps x 1 sets @ 8 RPE - 59% of 1RM
335 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

0 Comments

SKIPPED YESTERDAYS SESSION AND SWITCHED IT FOR BENCH TODAY IN HOPES OF LETTING MY BACK HEAL PLUS I AM TIRED SO WORKS OUT PRETTY GOOD AND SO DID TODAYS BENCH SESSION.

NOTHING MORE TO ADD OTHER THAN IT WAS GOOD.

I FINISHED THE WORKOUT WITH

REAR DELTS AND PUSHDOWNS

Week 20

Day 3 - 3/7/10

bench + 10c - 1RM: 315 lbs

275 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
295 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
305 lbs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM
315 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

3 brd bench - comp grip - 1RM: 405 lbs

345 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
365 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
385 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

0 Comments

1st time handling 405 for anything raw today.

Considering my injured right lat this was an ok day.
Just sucked that I didnt have any power out of the bottom because of my back.

tried 375 raw and just nothing at the bottom which isnt like me but understandable this week.

Pushed the bar on 4brd today to hit a PR and although 405 was a PR wanted it for 2 but there is always another day.

Finished the workout with a circut of

band face pulls 2RB
band pushdown 2BB
standing abs 2BB

3 circuts of that then time to go back upstairs and Play call of duty

Week 20

Day 2 - 3/4/10

bench press raw - 1RM: 362 lbs

315 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
335 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
355 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

4 brd - comp grip - 1RM: 405 lbs

315 lbs x 2 reps x 1 sets @ 7 RPE - 78% of 1RM
365 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
405 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

0 Comments

INTENSITY WEEK #1

Pulled my right lat again on monday playing dodgeball so this was not a good day at all nor was I expecting it either.

dead I couldnt pull anything because my lat kept giving way so FML this way useless today.

today I tried it again with the straps up on my overkill suit and again same thing I cant squat because the sides are way too high and I cant get under the bar because it digs into my lat and sucks balls.

Not bad for squats considering the suit is really loose and all.

cant wait for my briefs and boss suit to come back.

This is really weird but my texas squat bar feels so much heavier on my back than a smaller diameter bar. its not very nice at all.

Week 20

Day 1 - 3/3/10

competition deads - 1RM: 542 lbs

475 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
515 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

box squats w/overkill straps down +wraps - 1RM: 721 lbs

595 lbs x 1 reps x 1 sets @ 8 RPE - 83% of 1RM
645 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
685 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

0 Comments

So i have decided that since this week is so messed up with all the extra work and so forth I would simply use this week to transition into my intensity week starting tue. I have 1 more training session tommorow where I will be training bench then start intensity on tues.

I will not be using a bench shirt this intensity cycle because I dont have one. I just sent in my super training cut katana in to get the sleeves tightned.

I also decided to pick up a boss suit. WHY ??? I DONT KNOW. It was on sale! AND I HAVE A PROBLEM.

I just dont see my overkill suit cutting it. Its soo easy to hit depth and I just dont feel the support that I think I should have. Not to mention that It needs to get altered as well because the sides ride up too high and get in the way of my back. I cant wait for my boss breifs to come back as well.

Its gonna feel like xmas in the next 3 weeks. I will be getting my briefs back. I new boss suit and my katana shirt back.

Still today here is what I did

SQUATS + GB W/OVERKILL BOTTOM +WRAPS

495X3@8

545X3@9

585X2@9

THESE WERE WALKED OUT

SUMO DEADS +MMB W/OVERKILL BOTTOMS (IPF BAR, SMALLER PLATES, LIFTING SHOES) SO BASICALLY AN EXTRA 3-4INCHES HIGHER THAN USUAL

405X2@8

455X2@8

DID MORE WARMUP SETS BUT MY GIRLFRIEND WASNT FEELING WELL AND WANTED TO GO HOME SO I CUT IT SHORT WHICH IS PROB A GOOD THING TO HELP ME RE-COOP

WAS AT THE GYM FOR THIS

0 Comments

This workout was done SUNDAY. I have been slaking on the log last week. I am really tired and no energy. I expect this to continue threw this week.

I have a shitty work schedual thsi week thsi is gonna mess traning up big time.

Went to the shitty gym for this instead of my house to get some motivation. Pretty good workout considering.

Week 19

Day 2 - 2/20/10

deads IPF BAR small plates - 1RM: 618 lbs

495 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
515 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
525 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

box squats w/overkill straps down +wraps - 1RM: 765 lbs

545 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
585 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
605 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
635 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

0 Comments

Wasnt feeling good at all today. Kept throwing up in my throat between sets which made breathing not very fun. I Decided to take it easy today so only single ply gear.
Plus i washed my suit last night and it wasnt dry yet for some reason.

Didnt mention but my sumo stance was not wide it was 6+ inches on each side narrower.
1 because I didnt wanna bang my feet with the narrow IPF bar and
2 because I JUST felt like it.

Squats were done with knee wraps because I felt like it and my left knee is bothering me.

I didnt squat very wide either for squats. Gave a good break to my hips.

Dissapointed with my last set of squats but I was really feeling like shit so whatever

Week 19

Day 1 - 2/18/10

squats w/super centurion straps up - 1RM: 672 lbs

495 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
545 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
585 lbs x 3 reps x 1 sets @ 9 RPE - 87% of 1RM
605 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

deads sumo IPF BAR - small plates w/cent - 1RM: 606 lbs

455 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
495 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
515 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

0 Comments

I HATE NEIGHBOURS SOOO MUCH.

So my neighbour had finally started to complain over 1 year after I have my gym set up. Stating that it shakes her house when I deadlift. I am attached to this neighbour.

I am really pissed about this because I dont throw weights down. I used to which is weird and no complaints then so why now.

I dont know what I can do to stop this. I dont wanna be a jackass but I dont wanna stop deadlifting either. I am not sure what the law states about this considering its not noise its shaking.

So i cut deads prob eearlier than normal.
Squats were good cant wait for my briefs to come back my hips are killing me.

Did ssb for reps today I think it was 15 but who knows. It was pretty easy took loads of time between reps and didnt stuggle at all.

Week 18

Day 4 - 2/15/10

rack deads on #3 platform - 1RM: 629 lbs

475 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
515 lbs x 3 reps x 1 sets @ 8 RPE - 82% of 1RM
535 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

squats +gb w/overkill straps down - 1RM: 641 lbs

425 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM
505 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
525 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
545 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

ssb squats w/overkill suit (straps down) - 1RM: 479 lbs

335 lbs x 15 reps x 1 sets @ 8 RPE - 70% of 1RM

3 Comments

Bad set up on first 2 exercises today for my last sets. Didnt put them in there because it really isnt representative of what I can actually do.

Tried 455 on shirted bench. First of all had to unrack by myself as my buddy was holding the brds. Had alot of trouble with my set up and I knew it. I should have waited and tried again. Then shook like crazy on the unrack which I dont do. Did 1 rep and struggled.

My shirt is soooo loose on the arms. I am not kidding there is 1 inch of slack on each arm its that loose. I tried to tork the sleeves and when I went to grab the bar I could feel the shirt sliding on my arms.

CANT WAIT FOR MY PIMPED OUT 2 PLY F6 TO COME IN SO I CAN TRY IT OUT.

As for the cg. everything was going good then I went for 265 and I forgot to put 1 of the 45lbs plates on the right side. Should have took my time and re-set up again but me being a dumb ass didnt and I got 1 rep in and shut it down. My shouders were off the bench. I had no leg drive.

Still pretty happy with today.

Week 18

Day 3 - 2/13/10

shirted bench 2brd (STC katana) - 1RM: 468 lbs

405 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
425 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
445 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

bench CG +10c - 1RM: 307 lbs

225 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
245 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
255 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

db rows - 1RM: 271 lbs

160 lbs x 10 reps x 1 sets @ 8 RPE - 59% of 1RM
230 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM

0 Comments

Its good to be back.
Not to bad of a day either. Went heavier than anticipated on bench today but thats ok

I will be doing far more shirted bench and lockout work from now on. I need to fix this problem asap so I am giving it my all.

3 brd was some of my best especially considering I was unracking it by myself. Great pop off the brds lockout wasnt too bad considering how loose the sleeves are on this shirt.

Week 18

Day 1 - 2/9/10

bench + mmb - 1RM: 279 lbs

225 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
235 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
245 lbs x 3 reps x 1 sets @ 10 RPE - 88% of 1RM
255 lbs x 3 reps x 1 sets @ 9 RPE - 91% of 1RM
265 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

3brd shirted bench (STC katana) - 1RM: 489 lbs

405 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
415 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM
445 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
455 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM

jm press - 1RM: 218 lbs

135 lbs x 10 reps x 4 sets @ 8 RPE - 62% of 1RM

1 Comments

I tried to do sumo deads but ran into loads of prob.
I couldnt breath at all.

And I re pulled my legs lat/tricep/back of the shoulder.

SO I couldnt hold on to the bar or have any power.

My body needs a break so I wont be training till next tuesday.

Box squats went well though.

Week 17

Day 1 - 2/4/10

box squats w/overkill straps down - 1RM: 641 lbs

465 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
505 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
525 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
545 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

0 Comments

I have to get this shirt to start working. I jjust cant touch anything with this shirt. Might have to start checking my ego at the door and stop jacking the shirt down to get weights to touch. It sucks because I can press it up when the shirt is jacked just cant touch.

Week 16

Day 3 - 1/31/10

shirted bench (metal bash) - NO TOUCH - 1RM: 475 lbs

405 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
425 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
455 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
475 lbs x 0 reps x 1 sets @ 10 RPE - 100% of 1RM
475 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

bench + RRB - 1RM: 268 lbs

185 lbs x 2 reps x 1 sets @ 7 RPE - 69% of 1RM
225 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
255 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
235 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
235 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM

0 Comments

NEED TO GET MY SUIT ALTERED. Very dissapointing today squat wise.

The suit rides too high in the neck and under the arms so I cant set up my back properly. I almost dumped 645 and had ZERO pop in the suit today. Might have to keep this suit for sumo deads and go another route for the squat suit. well see.

My left hip is bothering me from all the wide squats and deads having little support in that area with the suit.

I have free alteration with Rudy the maker of my suit so When I get my briefs in which is god knows when at this point I will try everything together and see how it goes. then send the suit to get altered.


NOW FOR THE GOOD NEWS. SUMO DEADS ARE JUST ROLLING ALONG.

Raw dead record for any stance in terms of 2 reps and the only issue was the bottom which is where the suit helps alot so this is going to be interesting.

gonna be doing rack deads more often to hit the top of the deads and my back harder.

So my squats seem to be taking a back seat to my deads lately. I am gonna have to figure out a way to prioritize both at the same time

Week 16

Day 2 - 1/30/10

squats w/overkill suit - 1RM: 679 lbs

595 lbs x 1 reps x 1 sets @ 9 RPE - 88% of 1RM
645 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

deads sumo raw - 1RM: 616 lbs

515 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM
535 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
555 lbs x 2 reps x 1 sets @ 9.5 RPE - 90% of 1RM
585 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
545 lbs x 1 reps x 1 sets @ 10 RPE - 89% of 1RM

rack deads sumo + mb quaded - 1RM: 531 lbs

245 lbs x 5 reps x 1 sets @ 7 RPE - 46% of 1RM
335 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM
425 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM

0 Comments

NOt bad today for having a sore pec. It was alot better today than days past so this is good. I would say about 85-90% right now.

Just missed 365 which I really wanted to hit.

I am gonna have to go fast after i drop the weight because I could have gona all day doing 330x1 with the amount of time between sets.

My 3brd is lacking big time. I can raw 370 but only 3brd it x2. Doesnt make much sense to me. I was tire from the cg so its prob more around 385 ish but still I should be over 4plates.

I am running out of room on db rows but I like them so I am gonna figure something out because I am only gonna get stronger on these

Week 16

Day 1 - 1/26/10

bench- cg - 1RM: 362 lbs

315 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
335 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
345 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
355 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
330 lbs x 1 reps x 4 sets @ 8.5 RPE - 91% of 1RM

3 brd bench - comp grip - 1RM: 389 lbs

315 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
335 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
355 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
370 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
345 lbs x 2 reps x 1 sets @ 9.5 RPE - 89% of 1RM

db rows - 1RM: 296 lbs

180 lbs x 12 reps x 1 sets @ 9 RPE - 61% of 1RM
210 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RM
210 lbs x 6 reps x 1 sets @ 10 RPE - 71% of 1RM

0 Comments

Ran out of time today. Promised the GF I would go swimming and blah blah blah and my training partner was late so couldnt finish squats or do rack deads like I planned.

On the plus side deads went much much better than before considering it was conventional.

No back problems much better set up. Seems that when I place the bar further away from my legs im able to get into a better position.

Still loving sumos more than conventional because of the low back stress but I dont want to stop conventional either so this is good.

squats were easy. No time to finish but then again my back is doing alot better so this extra time I am not abusing it to shit is prob a good idea.

Week 15

Day 4 - 1/24/10

competition deads - 1RM: 615 lbs

475 lbs x 1 reps x 1 sets @ 8 RPE - 77% of 1RM
515 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
535 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
585 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
615 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
585 lbs x 1 reps x 1 sets @ 10 RPE - 95% of 1RM

squat + 10c w/overkill suit straps down - 1RM: 650 lbs

455 lbs x 2 reps x 1 sets @ 8 RPE - 70% of 1RM
495 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM
545 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
585 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

0 Comments

Not a good day. My chest is still killing me. I dont know what it is at this point but it pulls like a bitch although I still have all the power just not very fun or good.

My training partner bailed today prob to change his tampon or wash his hair so this was done alone no handoff which was fun.

Kept is pretty easy considering I am affraid I am going to rip my left pec. Hopefully this goes away I really wanted to go for a new raw record on tuesday but that isnt looking likely.

couldnt do any raw work at all so just did light JM press because even those pulled my chest pretty good.

Did some band pushdowns to finish off.

All I want to do is squat and deadlift. cant wait for tommorow

Week 15

Day 3 - 1/23/10

shirted bench (metal bash) - NO TOUCH - 1RM: 485 lbs

365 lbs x 2 reps x 1 sets @ 8 RPE - 75% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
425 lbs x 1 reps x 1 sets @ 9 RPE - 88% of 1RM
445 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
465 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
475 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

jm press - 1RM: 205 lbs

135 lbs x 8 reps x 5 sets @ 8 RPE - 66% of 1RM

0 Comments

ANOTHER ALL TIME PR TODAY ON DEADS.

635 all time best deadlift for any stance. Previous best was over 1 year ago 620.

I took it easy on squats today because my suit is soo dam loose its not even funny. I dont get much out of it at this point it takes me 10 sec to get the suit on in 2 motions its pretty funny actually.

I used knee wraps today because my left knee is acting up from all the cardio Ive been doing.

Deads were simply great though. I need to work on my lockout because even 635 flies off the ground and I grinded out the lockout big time but still I will be working more on the sumo and pretty sure I will be competing sumo suited in my next contest in MAY prob.

Not sure If I am doing chest on saturday. My left pec is still bothering me. Feels like its pulling most of the time.Well see tommorow

Week 15

Day 2 - 1/21/10

squat w/overkill suit straps down - 1RM: 761 lbs

495 lbs x 2 reps x 1 sets @ 8 RPE - 65% of 1RM
585 lbs x 2 reps x 1 sets @ 8 RPE - 77% of 1RM
635 lbs x 2 reps x 1 sets @ 9 RPE - 83% of 1RM
685 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

deads sumo w/overkill suit - 1RM: 635 lbs

515 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM
545 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
565 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
585 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
615 lbs x 1 reps x 1 sets @ 10 RPE - 97% of 1RM
635 lbs x 0 reps x 1 sets @ 11 RPE - 100% of 1RM
635 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

5 Comments

HUGE ALL TIME PR ON THE BENCH TODAY.

Felt good until the 370 where I pulled my left outer pec a little bit. did the drop of 5% to 350 went up easy but didnt feel the greatest so shut it down.

2brd way ok pec still bothering me but still weight was ok

gonna keep working on the db rows my handle is huge almost 2" handle so holding on is the hard part

Week 15

Day 1 - 1/19/10

ply press - 1RM: 370 lbs

335 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
355 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
365 lbs x 1 reps x 1 sets @ 10 RPE - 99% of 1RM
370 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
350 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

2brd cg bench-inside ring - 1RM: 374 lbs

335 lbs x 2 reps x 1 sets @ 8 RPE - 90% of 1RM
345 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
355 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
335 lbs x 2 reps x 1 sets @ 9.5 RPE - 90% of 1RM

db rows - 1RM: 254 lbs

160 lbs x 12 reps x 1 sets @ 9 RPE - 63% of 1RM
180 lbs x 8 reps x 1 sets @ 10 RPE - 71% of 1RM
180 lbs x 7 reps x 1 sets @ 10 RPE - 71% of 1RM

1 Comments