WEDS MAR 14
5 sets:
Row as many calories as possible in 10 strokes.
Rest 3mins
11-10-10-7-10
My rowing technique needs work. This was fun.
THURS MAR 15
DEADLIFT w/ BELT- 1RM: 661 lbs
595 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
562 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
562 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
2ct PAUSE BENCH - 1RM: 324 lbs
275 lbs x 4 reps x 1 sets @ 9.5 RPE - 85% of 1RM
SQUAT AGAINST BLUE BANDS - 1RM: 428 lbs
342 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
320 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
Damn good training session. I hit a huge deadlift PR and it wasn’t that hard. 600x3 is there right now. I think 275 is a PR set of 4 for a 2ct pause bench, it would have been a 9 RPE but on the last rep my right shoulder slipped and I had to grind it. The squats against bands were interesting, got some solid work in with them.
SUN MAR 18
BENCH + CHAIN - 1RM: 283 lbs
255 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 87% of 1RM
240 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
GOODMORNINGS - 1RM: 370 lbs
285 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
270 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
JM PRESS - 1RM: 289 lbs
205 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
195 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM
Solid, quick training session.
595x2 looked great!
[quote]grettiron wrote:
595x2 looked great![/quote]
Thanks grettiron it felt solid, I’m real happy with that
TUES MAR 20
SQUAT w/ BELT - 1RM: 485 lbs
441 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
484 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
495 lbs x 1 miss x 1 sets @ 11 RPE - 102% of 1RM
BENCH PRESS - 1RM: 320 lbs
309 lbs x 1 reps x 1 sets @ 9.5 RPE - 96% of 1RM
320 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
DEADLIFT w/ BELT - 1RM: 619 lbs
606 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
650 lbs x 1 miss x 1 sets @ 11 RPE - 105% of 1RM
Overall disappointing day.
THURS MAR 22
SQUAT w/ BELT - 1RM: 501 lbs
441 lbs x 1 reps x 1 sets @ 9 RPE - 88% of 1RM
490 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM
501 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
BENCH PRESS - 1RM: 315 lbs
309 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
309 lbs x 1 reps x 1 sets @ 10 RPE - 98% of 1RM
298 lbs x 1 reps x 1 sets @ 10 RPE - 95% of 1RM
DEADLIFT w/ BELT - 1RM: 623 lbs
623 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
I was in Vegas this week so I got some training in at the Average Broz gym. Did this workout with the crew, there are some strong dudes there. 490 felt pretty good so I took a small jump and hit a 227.5kg (501) squat. It’s not good, but at least it’s progress. The bench they had was pretty poor, it was unstable and the racks didn’t lower enough to get a good unrack so I didn’t take my bench press to a full max. The deadlifts were done on an IPF bar so this is a PR for that type of bar and a gym PR, not too shabby.
FRI MAR 23
BENCH - 1RM: 325 lbs
265 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
276 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
265 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
SQUAT - 1RM: 480 lbs
396 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
408 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
PRESS - 1RM: 186 lbs
132 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
This was a quick workout, didn’t have quite enough time to finish the presses.
SAT MAR 24
PRESS
155 lbs x 6 reps x 1 sets @ 9.5 RPE
Prehab/Rehab/Conditioning/GPP stuff:
side lying external rotations 3x10 w/ 12s
spinal traction
Peterson step-ups 2x15 w/ 25s
single leg RDL 2x10 w/ 30s
Ab wheel 2x10
BB Rows 2x10 @ 205
10mins of stretching
I got another set of presses in to make up for yesterday.
MON MAR 26
SQUAT - 1RM: 477 lbs
420 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM
385 lbs x 5 reps x 1 sets @ 9.5 RPE - 81% of 1RM
395 lbs x 5 reps x 1 sets @ 9.5 RPE - 83% of 1RM
2ct PAUSE BENCH - 1RM: 324 lbs
275 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
265 lbs x 2 reps x 1 sets @ 9 RPE - 82% of 1RM
250 lbs x 2 reps x 1 sets @ 9 RPE - 77% of 1RM
2ct PAUSE DEADLIFT - 1RM: 513 lbs
375 lbs x 4 reps x 1 sets @ 8.5 RPE - 73% of 1RM
410 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
395 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
The benching and deadlifts were ok today, I didn’t quite have enough for a 5th rep @ 275 on the pause benches but it was close. The technique felt very solid. Pause deadlifts are interesting
As for the squats, frustration does not even begin to describe the feeling I had today. I’m trying very hard to stay focused on making progress but this has been yet another disappointing day of squatting. It feels like I’m going backwards despite my best efforts.
TUES MAR 28
BENCH (TOUCH AND GO) - 1RM: 340 lbs
282 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
260 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
LUNGES - 1RM: 331 lbs
245 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
230 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
JM PRESS - 1RM: 287 lbs
185 lbs x 8 reps x 1 sets @ 8.5 RPE - 65% of 1RM
195 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
185 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM
Benching went well today, got a small 4 rep PR in the bench.
Squatting is hard man. Do you have some some muscle inhibitions creeping up on you? Form changed at all?
[quote]grettiron wrote:
Squatting is hard man. Do you have some some muscle inhibitions creeping up on you? Form changed at all?[/quote]
Nothing that I can tell, form hasn’t changed in the past few months. The only thing I can see is that I’m not as fast in the bottom as I use to be. Hopefully it’ll pick back up.
SAT MAR 31
DEADLIFT - 1RM: 663 lbs
530 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
505 lbs x 5 reps x 1 sets @ 9.5 RPE - 76% of 1RM
FLOOR PRESS - 1RM: 318 lbs
221 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
242 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
231 lbs x 4 reps x 1 sets @ 8 RPE - 73% of 1RM
254 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
242 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
242 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
PAUSE SQUAT - 1RM: 481 lbs
385 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
365 lbs x 4 reps x 1 sets @ 8.5 RPE - 76% of 1RM
365 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
Another solid deadlift PR! Deadlifting is awesome right now. It took me a while to find a good weight on the floor press so I ended up doing a bunch of sets, got some good work in. The pause squats were ok, I’m not sure how well they translate but we’ll see. I think one of my issues with the squat recently has been my speed in the bottom (or lack thereof).
SUN APRIL 01
CG REVERSE BENCH - 1RM: 313 lbs
275 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
260 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
245 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM
SNATCH GRIP SLDL - 1RM: 470 lbs
315 lbs x 8 reps x 1 sets @ 8.5 RPE - 67% of 1RM
300 lbs x 8 reps x 1 sets @ 8 RPE - 64% of 1RM
CG BENCH - 1RM: 353 lbs
240 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
lovely training!
MON APRIL 02
SQUAT - 1RM: 533 lbs
405 lbs x 6 reps x 1 sets @ 9.5 RPE - 76% of 1RM
385 lbs x 6 reps x 1 sets @ 9.5 RPE - 72% of 1RM
375 lbs x 6 reps x 1 sets @ 9.5 RPE - 70% of 1RM
365 lbs x 6 reps x 1 sets @ 9.5 RPE - 69% of 1RM
2ct PAUSE BENCH - 1RM: 331 lbs
265 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
255 lbs x 6 reps x 1 sets @ 9.5 RPE - 77% of 1RM
245 lbs x 6 reps x 1 sets @ 9.5 RPE - 74% of 1RM
245 lbs x 6 reps x 1 sets @ 10 RPE - 74% of 1RM
DEADLIFT + CHAIN - 1RM: 535 lbs
415 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM
415 lbs x 3 reps x 1 sets @ 9 RPE - 78% of 1RM
I was more conservative with the squats this week. Looking back I probably I could have hit another rep, maybe 2 if my life depended on it so 410-415 for 6 was probably there. At least I got the reps I was looking for. One of my goals has been to squat 405 for 10+ reps so I’m getting closer, I think 6 is the most I’ve done so far. On the benches I JUST missed the 6th rep @ 265, on the transition my right shoulder rolled forward some and my elbow was out of position and I couldn’t lock it out. The reverse grip has a strange elbow path and Clint suggested I may need to drive the shoulder back if I get into that position again. I used about 70 lbs of chain on the deadlifts.
[quote]Adam-F wrote:
lovely training![/quote]
Thanks Adam, glad you’re enjoying it!
Astar,
Nice improvements here, bro. I noticed you’ve expressed some annoyance with your squats as of late. Hitting the medium range on reps is great idea, but also think about hitting a few weeks in the lower RPE range. Going with RPEs @ 7-8 for a couple of weeks might be a good change of pace, maybe even including a day of x2s at that RPE range where you treat it like a speed day. RTS, to me, is the most sensible way to train and it is extremely flexible.
[quote]novaeer wrote:
Astar,
Nice improvements here, bro. I noticed you’ve expressed some annoyance with your squats as of late. Hitting the medium range on reps is great idea, but also think about hitting a few weeks in the lower RPE range. Going with RPEs @ 7-8 for a couple of weeks might be a good change of pace, maybe even including a day of x2s at that RPE range where you treat it like a speed day. RTS, to me, is the most sensible way to train and it is extremely flexible. [/quote]
Thanks for the suggestions. You’re right, my squat has definitely been frustrating me as of late. Last week’s squats were a step in the right direction so hopefully that’s a sign that things are progressing the way I would like them to.
Right now Mike Tuchscherer writes my programing so I basically do whatever he tells me to, we’ve had a couple conversations about my squat training and he has some ideas that he thinks will help. Right now it seems to be mostly medium rep ranges, higher RPEs and more accommodating resistance work for assistance but I only get the training plan one week at a time so who knows, speed work might show up.