SQUAT - 1RM: 506 lbs
430 x 4 @ 9.5 RPE - 85% of 1RM
BENCH - 1RM: 317 lbs
285 x 3 @ 10 RPE - 90% of 1RM
265 x 4 @ 10 RPE - 84% of 1RM
DEADLIFT AGAINST BANDS - 1RM: 512 lbs
435 x 3 @ 9 RPE - 85% of 1RM
415 x 3 @ 8.5 RPE - 81% of 1RM
415 x 3 @ 9 RPE - 81% of 1RM
Felt tired from the meet but surprisingly strong. Was supposed to go to a 10 RPE on the squat and I thought for sure 430 would be it but once I got under the weight it actually felt pretty good and I think there was another 5-10 pounds in there at least. That set set off the tendonitis in my right arm so I didn’t get to the backoff sets. On the bench I just missed the 4th rep at 285, it was so close. Deads against bands felt good today.
3ct PAUSE BENCH - 1RM: 312 lbs
265 x 4 @ 10 RPE - 85% of 1RM
250 x 4 @ 9 RPE - 80% of 1RM
250 x 4 @ 10 RPE - 80% of 1RM
LUNGES - 1RM: 266 lbs
205 x 5 @ 9 RPE - 77% of 1RM
192 x 5 @ 8.5 RPE - 72% of 1RM
192 x 5 @ 9 RPE - 72% of 1RM
PRESS - 1RM: 197 lbs
150 x 6 @ 9.5 RPE - 76% of 1RM
140 x 6 @ 9 RPE - 71% of 1RM
Was feeling pretty tired for this session but lifts all went well. I think the pause bench is some sort of PR, felt alot better than benching yesterday. Lunges felt much more comfortable than last week. The fatigue % drop put me at 192 pounds…so I finally found a use for the fractional plates in the gym. By the time I got to the presses my shoulders and elbows were feeling spent. 150 felt closer to a 10 than a 9, the RPE stuff is still new to me and it’s difficult to know if a given weight will produce the desired result.
SQUAT w/ BELT - 1RM: 527 lbs
474 x 2 @ 9 RPE - 90% of 1RM
452 x 2 @ 9 RPE - 86% of 1RM
445 x 2 @ 9 RPE - 85% of 1RM
BENCH - 1RM: 323 lbs
300 x 2 @ 10 RPE - 93% of 1RM
290 x 2 @ 8.5 RPE - 90% of 1RM
290 x 2 @ 8 RPE - 90% of 1RM
290 x 2 @ 9 RPE - 90% of 1RM
DEADLIFT w/ 80 lbs CHAIN - 1RM: 569 lbs
455 x 4 @ 9 RPE - 80% of 1RM
430 x 4 @ 9 RPE - 76% of 1RM
Squats were solid. Took a slightly narrower grip on the benches, for the 300 I was a touch too narrow and got sloppy on the second rep. It should have been a 9. Dropped the weight to 290 and found my groove and it felt easy. Used about 80 lbs of chain for the deads I think.
[quote]Adam-F wrote:
Another guy following the RTS stuff - how are you finding it so far?
I wish the damn manual and dvd would turn up already, I want to get cracking with it!! Nice lifting too![/quote]
Thanks man!
So far I’m really enjoying the RTS stuff, Mike’s a smart guy. It’s definately a change of pace from what I was doing but I think that might be just what I needed. I’ve been hitting some solid PRs and I feel like I’m getting stronger.
DEADLIFT w/ BELT - 1RM: 602 lbs
560 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
535 lbs x 2 reps x 1 sets @ 10 RPE - 89% of 1RM
BENCH + 90mm - 1RM: 306 lbs
225 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
245 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
230 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
SQUAT + CHAIN - 1RM: 441 lbs
353 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
336 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
Deadlifts felt a little off today, not exactly sure why. I felt like I didn’t have the power I usually have off the floor and felt slower. I think my back was a little more rounded then usual and I did a bit more of a stiff leg pull. Still 560 is a 2rep PR, I’m calling it a 9.5 RPE because it felt harder then I would have liked. Interestingly I felt like I could grind significantly better than usual today. When I dropped down the first rep at 535 felt like a million pounds but once I got it moving it locked out ok, second rep was fine but heavy. That was everything in the tank today. I think it might be a combination of my quads being tired and I definitely felt weaker in my mid back, which is where the SSB hit me the hardest. I’d be willing to bet that’s why I felt a little off. Benches were strong and squats against chains felt pretty good. I think I used about 100 lbs in chain. Form on these was pretty good despite my mid back being pretty fried at that point.
255 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
245 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
245 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
245 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
245 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
GOOD MORNINGS - 1RM: 401 lbs
285 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
285 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
270 lbs x 7 reps x 1 sets @ 9 RPE - 67% of 1RM
JM PRESS - 1RM: 190 lbs
115 lbs x 7 reps x 1 sets @ 8 RPE - 61% of 1RM
115 lbs x 7 reps x 1 sets @ 9 RPE - 61% of 1RM
135 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
496 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
529 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM
BENCH PRESS - 1RM: 320 lbs
295 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
320 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
DEADLIFT - 1RM: 622 lbs
545 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
600 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
610 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM
TOTAL = 1459
Awesome day today! PRs in the squat, deadlift and total and within 5 lbs of an all time bench PR. Squats didn?t feel great warming up but 225kg moved easy enough so I took a shot at a small PR, got serious and smashed it. There?s definitely more in the tank on that one.
The bench was feeling pretty good but on the 320 I over tucked a bit and didn?t keep my back as tight as I should have. Made the rep much more of a fight than it should have been. I?ve done this a couple times on heavy attempts recently.
My right spinal erector cramped on the last bench so I wasn?t sure how deads would feel. I warmed up sparingly but 545 flew like nothing. I expected 600 to be a fight but I pulled aggressively and it came up easy. I decided for a small PR attempt and smashed 610 with some room to spare.
Totaled 1459, which is an (unofficial) PR. Very, very stoked about this!
[quote]grettiron wrote:
“Calm down there crossfit” bahahaha that was great. Very nice lifting! That squat looked effortless. Good to see you hitting some PRs again.[/quote]
Thanks man, it felt great and there is definitely some more in the tank. Actually I felt so good about the total I emailed Johnny Vasquez and asked if he would consider me for a spot in the 198s at RUM…and he agreed! So I’m going to Raw Unity in 3 weeks!
