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I'm new to this board - I signed up with Mike for the custom training and today was the first workout. Hoping to get strong! I'm not new to training, though I am relatively new to using gear (single ply.) I see that estimated 1 RM on the suit squat below and laugh...don't think at this point I could walk that weight out! Week 1 I followed the example where you hit your high set at the prescribed RPE, then back off 3% and use that weight for sets until you end up at the prescribed RPE. Didn't take much to get me back to the prescribed RPE on the drop set. Day 1 - 11/9/09Suit Squat - 1RM: 556 lbs445 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 430 lbs x 4 reps x 1 sets @ 8.5 RPE - 77% of 1RM 430 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
I wore my Centurion...people at the gym commented that it was pretty big (I lost 5 lbs in the last two weeks and now it's too big I guess.) I did not have the straps up...I had enough trouble getting down to parallel with the straps down - I was told I was either a hair above parallel or right at it on these squats.
Sumo Deadlift - doubled mini band on jum - 1RM: 344 lbs275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM 265 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM 265 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
No belt as prescribed. Had the minis doubled on a jumpstretch platform, so there were basically 4 strands of mini band over the bar. No tension at the bottom, but at the top there was a ton, so I had to basically outrun the bands to the top. (Mike, you may have been expecting me to have only 2 strands of mini band over the bar so there'd be more bar weight...I can do that next time if you want.)
Lunges - 1RM: 190 lbs135 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM 135 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM
First time I ever really did lunges before. My ass felt like it was done after the second sets and my legs were rubbery. I've never deadlifted on the same day I've squatted...so I guess I thought I was working hard before and wasn't quite ready for this.
Barbell Rows - 1RM: 218 lbs135 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM 135 lbs x 10 reps x 1 sets @ 8.5 RPE - 62% of 1RM 135 lbs x 10 reps x 1 sets @ 9 RPE - 62% of 1RM
Back parallel to the floor.
Pulldown Abs - 1RM: 218 lbs60 lbs x 15 reps x 1 sets @ 8 RPE - 0% of 1RM 70 lbs x 15 reps x 1 sets @ 9 RPE - 0% of 1RM Never trained abs before...figured since you can't see mine they don't much matter...guess I was wrong on that. |