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dpacella2's training

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Day 1 - 11/9/09

Suit Squat - 1RM: 556 lbs

445 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 lbs

275 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 lbs

135 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 lbs

135 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 lbs

60 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.

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Last Edited On: 2009-11-09 17:38:36 By dpacella2 for the Reason

Subject :Re:dpacella2's training.. 2009-11-10 18:28:35

dpacella2

Joined: 2009-09-21 17:15:00
Posts: 7
Location:

Week 1

Day 2 - 11/10/09

I used the method of hitting the 9 RPE then dropping to 3% less and doing that till I hit the 9 RPE with that, then stop. Only getting three worksets in makes me feel like Mike might be disappointed in the overall volume I got in, but it was what it was.

Shirt Bench - 1RM: 381 lbs

295 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM

New to shirt training...using a size 46 Titan Fury that's probably not super tight. I was not able to touch on any of these repetitions - probably got to about 1 board height...it was close. I shouldn't have went to 295 before the 305...wasn't quite sure where to start, so by the time I hit the 3rd set I was at 9 RPE with the 3% drop.

4 Ct Pause Bench - 1RM: 281 lbs

225 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
215 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
215 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Never did these before...first two of the set felt like nothing, then the last two reps got tough.

Floor Dbell Tricep Extension - 1RM: 149 lbs

110 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
105 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
105 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
105 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

I didn't use 110 lb. dumbbells for these...I used 55's then backed it down to 52.5 - figured I'd enter the total of both hands worth of dumbbells so as to get a better picture of how much weight I moved in the workout. Doing these on the floor so that the dumbbell rests on the ground for a split second is my favorite way of doing these. If I try to do 'regular' triceps extensions it takes about two workouts before my elbows get messed up. For some reason, either doing them this way, using the Football Bar with my hands in the position where the backs of my hands are pointing up, or doing rolling dumbbell extensions are generally okay on my elbows.

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Subject :Re:dpacella2's training.. 2009-11-11 06:23:13

Mike Tuchscherer

Joined: 2009-06-16 20:55:37
Posts: 400
Location:

Hey Dan! Glad you got the log going! Got a bunch to tell you / ask you...

Your volume is looking right for being only a 3% drop. You will fatigue pretty quickly using such a small drop, which is the point of a low stress week.
I see you already partially use the "export to bLog" feature on the Training Log application. But if you scroll down a bit more, you'll see a box to enter your comments. Put your comments there and hit the button below that says "Upload Log and Comments to my bLog". This will automatically generate a post for you in the Training bLogs section of the website. It will be much easier for me to track it over there rather than here on the forum.
As far as the est1RMs looking way off... that's odd since you say your depth was pretty good. We'll see how it pans out in the next few weeks, but we may have to adjust your RPE chart.
Your setup of bands on the DL is spot-on.

Could you log a bit of your heavier work up sets as well? Let's say the 2 heaviest sets prior to your top set?

And good call on adjusting the DB extensions.

Nice job so far! You're executing the workouts well. Once we get a couple of these tweaks out of the way, you'll be steam-rollin'!

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Subject :Re:dpacella2's training.. 2009-11-11 07:22:59

dpacella2

Joined: 2009-09-21 17:15:00
Posts: 7
Location:

Mike,

Workouts have been fun.

I did try to export my training log to the vblog with comments the first workout; it did not work, giving me the following message when I tried to do it:

Fatal error: Call to a member function update() on a non-object in /home/treyaw/reactivetrainingsystems/application_files/workout_log_export.php on line 12

I think the reason I'm feeling the 1RM's are high is because I've never been in gear before and I've never even tried to walk out 550+ before...I really don't know if I could hit that or not, so I have to assume it's in the ballpark for now.

Will log my two heaviest workup sets going forward.

Looking forward to steam rolling!

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Subject :Re:dpacella2's training.. 2009-11-11 09:27:34

Mike Tuchscherer

Joined: 2009-06-16 20:55:37
Posts: 400
Location:

Care to try it one more time? Just as a test or something. Post back if it doesn't work and I'll have Trey take a look at it.

Thanks!

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Subject :Re:dpacella2's training.. 2009-11-11 14:21:44

dpacella2

Joined: 2009-09-21 17:15:00
Posts: 7
Location:

I tried it again and got the same message. Then I made a post to the blog, which apparently established the blog, and was then able to export to the blog...so it worked and it should be there.

I take it you just leave comments in my blog when you have something you want to point out/ask?

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