FRI MAY 25
SSB SQUAT - 1RM: 455 lbs
350 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
330 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
BENCH + BANDS - 1RM: 272 lbs
225 lbs x 2 reps x 1 sets @ 8 RPE - 83% of 1RM
245 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
235 lbs x 2 reps x 1 sets @ 9 RPE - 86% of 1RM
230 lbs x 2 reps x 1 sets @ 9 RPE - 85% of 1RM
PUSH PRESS - 1RM: 250 lbs
185 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
175 lbs x 6 reps x 1 sets @ 9 RPE - 70% of 1RM
SAT MAY 26
HALF BOARD PRESS - 1RM: 356 lbs
285 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM
255 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM
I only had time to get the half board pressing in today. I also had my first massage. It took close to 2 hours and was pretty brutal but very educational. Turns out my right glute and TFL are tighter than my left, which explains at least somewhat why I occasionally favor my right side when I squat. Also turns out my left hamstring is tighter than my right, and both hip flexors are tight. If I can get some of this addressed I think I should be able to hit a full squat w/o having to round my back at all which would be huge.
MON MAY 28
DEADLIFT w/ BELT
465x3
495x3
525x3
SQUAT w/ BELT
375x3
400x3
425x3
BENCH
235x3
250x3
275x3
Delaoding for the meet
WEDS MAY 30
SQUAT w/ BELT
375x3
375x3
375x3
BENCH
235x3
235x3
235x3
DEADLIFT
465x3
465x3 (belt)
465x3 (belt)
More deload work
THURS MAY 31
SQUAT w/ BELT
375x3
375x3
375x1
BENCH
235x3
235x3
DEADLIFT
405x1 (belt)
Really light stuff, mentally preparing for Sunday.
MON JUNE 04
BENCH - 1RM: 329 lbs
280 lbs x 4 reps x 1 sets @ 10 RPE - 85% of 1RM
265 lbs x 5 miss x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 5 reps x 1 sets @ 10 RPE - 80% of 1RM
DEADLIFT AGAINST BANDS - 1RM: 547 lbs
520 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
TUES JUNE 05
SQUAT w/ BELT - 1RM: 512 lbs
425 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
405 lbs x 3 miss x 1 sets @ 8 RPE - 79% of 1RM
405 lbs x 3 reps x 1 sets @ 8.5 RPE - 79% of 1RM
THURS JUNE 07
PIN SQUAT - 1RM: 447 lbs
405 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM
425 lbs x 1 miss x 1 sets @ 9 RPE - 95% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
DEADLIFT w/ BELT - 1RM: 637 lbs
529 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
2 BOARD - 1RM: 328 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
295 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
Getting back into it.
SAT JUNE 09
BENCH + CHAIN - 1RM: 265 lbs
205 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
225 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
215 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
215 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
CONDITIONING:
30 wall balls (20#)
300m row
30 box jumps (24")
30 KB swings (24kg)
30 DB push press (2x40#)
30 wall balls (20#)
The conditioning was done as a team event with 3 other people. The wall balls were done one at a time as a buy in and then we rotated through each of the four stations simultaneously before another 30 wall balls as a buy out. I handled myself pretty well but it was rough.
MON JUNE 11
SQUAT w/ BELT - 1RM: 495 lbs
455 lbs x 2 reps x 1 sets @ 9 RPE - 92% of 1RM
470 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
465 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
435 lbs x 2 reps x 1 sets @ 8 RPE - 88% of 1RM
435 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 88% of 1RM
BENCH (IPF competition style) - 1RM: 322 lbs
275 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
285 lbs x 2 reps x 1 sets @ 8.5 RPE - 88% of 1RM
290 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
Got lots of volume in on the squats today. Overestimated myself a little on the 470 attempt so only did a single rep, I probably could have doubled it but it would have been close to a max. I hate the regular grip benching, it feels akward and unnatural but I still moved some decent weight.
WEDS JUNE 13
SQUAT - 1RM: 513 lbs
410 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
400 lbs x 4 reps x 1 sets @ 8.5 RPE - 78% of 1RM
395 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
More squat volume. Not super heavy but lots of good work.
THURS JUNE 14
2 COUNT PAUSE BENCH - 1RM: 313 lbs
275 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
265 lbs x 4 miss x 1 sets @ 9 RPE - 85% of 1RM
DEADLIFT w/ CHAIN - 1RM: 581 lbs
405 lbs x 4 reps x 1 sets @ 8 RPE - 70% of 1RM
455 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM
465 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
435 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
JM PRESS - 1RM: 296 lbs
185 lbs x 7 reps x 1 sets @ 8 RPE - 63% of 1RM
210 lbs x 7 reps x 1 sets @ 9 RPE - 71% of 1RM
200 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM
SQUAT - 1RM: 506 lbs
415 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
Lots of solid work done today, benching was a little off. A conventional bench grip feels very foreign at the moment. Everything else was solid.
FRI JUNE 15
DEADLIFT w/ BELT - 1RM: 556 lbs
545 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
This was the single worst deadlift workout I can ever remember. I just had nothing, shut it down before I did something stupid.
SAT JUNE 16
1.5 BOARD - 1RM: 344 lbs
275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
270 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
270 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
SQUAT - 1RM: 526 lbs
405 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
395 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
385 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
SUN JUNE 17
BENCH + CHAIN - 1RM: 278 lbs
225 lbs x 2 reps x 1 sets @ 8 RPE
250 lbs x 2 reps x 1 sets @ 9 RPE
240 lbs x 2 reps x 1 sets @ 9 RPE
SQUAT - 1RM: 500 lbs
415 lbs x 1 reps x 1 sets @ 7 RPE
MON JUNE 18
SQUAT w/ BELT - 1RM: 522 lbs
485 lbs x 1 reps x 1 sets @ 9 RPE
495 lbs x 1 reps x 1 sets @ 9 RPE
BENCH (IPF competition style) - 1RM: 311 lbs
275 lbs x 1 reps x 1 sets @ 8.5 RPE
295 lbs x 1 reps x 1 sets @ 9 RPE
DEADLIFT w/ BELT (IPF bar) - 1RM: 624 lbs
562 lbs x 1 reps x 1 sets @ 9 RPE
Squats were feeling very strong but strangely depth was an issue tonight. I’ve been doing a better job of keeping an arch in lower back in the bottom of the squat and it was making hitting depth unusually difficult. Benching with a conventional grip felt awkward as usual. Deadlifts felt much better than last week (where I missed this weight horribly) but still not fantastic.
WEDS JUNE 20
BENCH + CHAIN - 1RM: 271 lbs
185 lbs x 3 reps x 1 sets @ 7 RPE
225 lbs x 3 reps x 1 sets @ 8.5 RPE
SQUAT + CHAIN - 1RM: 392 lbs
325 lbs x 3 reps x 1 sets @ 8.5 RPE
325 lbs x 3 reps x 1 sets @ 8.5 RPE
Switched up my footwear the day of (probably not the best idea) and went with Olifting shoes for the squat. Made depth easily and hit a PR squat for the year.
MON JUNE 25
SQUAT w/ BELT - 1RM: 511 lbs
405 lbs x 2 reps x 1 sets @ 8 RPE
460 lbs x 2 reps x 1 sets @ 9 RPE
BENCH (reverse grip) - 1RM: 342 lbs
270 lbs x 5 reps x 1 sets @ 9.5 RPE
265 lbs x 5 reps x 1 sets @ 9.5 RPE
CG BENCH - 1RM: 345 lbs
245 lbs x 7 reps x 1 sets @ 9 RPE
IPF meet done so going back to my beloved reverse grip. Lifts were strong today considering I was coming off a competition two days earlier.