DEADLIFT (w/ hook grip) - 1RM: 606 lbs
495 lbs x 2 reps x 1 sets @ 8 RPE
525 lbs x 2 reps x 1 sets @ 8.5 RPE
545 lbs x 2 reps x 1 sets @ 9 RPE
BENCH + BANDS - 1RM: 250 lbs
185 lbs x 2 reps x 1 sets @ 8 RPE
225 lbs x 2 reps x 1 sets @ 9 RPE
I stayed conservative on the deads today after how difficult they had been 2 weeks ago. I played around with a hook grip, not sure if I’ll compete it in the future but if I can get it to feel as strong as my regular grip I might.
couple hours later:
conditioning:
in teams of 2 with only 1 team member working at a time, complete 5 rounds each of:
8 shuttle runs (15m) + 15 KB swings (I used 54lbs)
we had an odd number of members at the gym during one of the classes so I hoped in. This one was pretty fun.
DEADLIFT AGAINST BANDS - 1RM: 531 lbs
405 lbs x 4 reps x 1 sets @ 8 RPE
425 lbs x 4 reps x 1 sets @ 9 RPE
PUSH PRESS - 1RM: 257 lbs
190 lbs x 6 reps x 1 sets @ 9 RPE
SQUAT - 1RM: 500
415 lbs x 1 reps x 1 sets @ 7.5 RPE
couple hours later:
PIN PRESS (2 board height) - 1RM: 328 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE
295 lbs x 2 reps x 1 sets @ 9 RPE
305 lbs x 2 reps x 1 sets @ 9.5 RPE
Was suppose to do 2 board press but I was training by myself and so didn’t have access to one today. Instead I set the pins at about 2 board height and did pin presses from there.
SQUAT w/ BELT - 1RM: 522 lbs
386 lbs x 2 reps x 1 sets @ 8 RPE
430 lbs x 2 reps x 1 sets @ 8.5 RPE
463 lbs x 2 reps x 1 sets @ 8.5 RPE
485 lbs x 2 reps x 1 sets @ 9.5 RPE
452 lbs x 2 reps x 1 sets @ 9 RPE
441 lbs x 2 reps x 1 sets @ 9 RPE
Very good day of squatting. After hitting 463x2 I felt I had just a little more so loaded 215kg (474) or so I thought. Hit it for 2 but it felt a little harder than I had expected and upon double checking the weight I realized I had actually squatted 220kg (485). This matches my best double, done a month or so ago and this one was much easier. So I was very pleased with that.
DEADLIFT - 1RM: 566 lbs
555 lbs x 1 reps x 1 sets @ 9.5 RPE
525 lbs x 1 reps x 1 sets @ 9 RPE
525 lbs x 1 reps x 1 sets @ 9 RPE
525 lbs x 1 reps x 1 sets @ 9 RPE
Another garbage day of deadlifts, was suppose to do doubles but couldn’t seem to hit a second rep on anything so I just did a couple singles and called it there.
2ct PAUSE BENCH - 1RM: 342 lbs
265 lbs x 5 reps x 1 sets @ 9 RPE
270 lbs x 5 reps x 1 sets @ 9.5 RPE
255 lbs x 5 reps x 1 sets @ 9 RPE
250 lbs x 5 reps x 1 sets @ 9 RPE
245 lbs x 5 reps x 1 sets @ 9 RPE
CG BENCH - 1RM: 336 lbs
245 lbs x 7 reps x 1 sets @ 9.5 RPE
225 lbs x 7 reps x 1 sets @ 10 RPE
SQUAT - 1RM: 506
415 lbs x 1 reps x 1 sets @ 7 RPE
Monday’s squat workout took over 2 hours so I finished up the bench work from that day. 2ct pauses were good, on the close grips my triceps just died out of nowhere on the last couple reps.
2 BOARD - 1RM: 332 lbs
275 lbs x 3 reps x 1 sets @ 8 RPE
295 lbs x 3 reps x 1 sets @ 9 RPE
315 lbs x 2 reps x 1 sets @ 10 RPE
275 lbs x 3 reps x 1 sets @ 8.5 RPE
275 lbs x 3 reps x 1 sets @ 9 RPE
DEADLIFT - 1RM: 0 lbs
565 lbs x 0 reps x 1 sets @ 11 RPE
2 boards were ok, 315 was a little too heavy for 3 today. I attempted to deadlift again thinking Tuesday might have been a fluke. This didn’t turn out as I had hoped. Afterwards I had a talk with a couple of my training partners about how to go forward from here. Ultimately I think the best thing to do is to drop back on the weights for a while, be more honest with the RPEs and build back up. My squat seems to be shooting up at the moment so I plan to ride that momentum and put the deadlift on the back burner for a little while.
BENCH - 1RM: 328 lbs
275 lbs x 4 reps x 1 sets @ 9 RPE
295 lbs x 3 reps x 1 sets @ 10 RPE
275 lbs x 4 reps x 1 sets @ 9.5 RPE
SQUAT w/ BELT - 1RM: 511 lbs
452 lbs x 4 reps x 1 sets @ 9.5 RPE
430 lbs x 4 reps x 1 sets @ 9.5 RPE
3 BOARD CG - 1RM: 358 lbs
275 lbs x 3 reps x 1 sets @ 8 RPE
315 lbs x 3 reps x 1 sets @ 9.5 RPE
300 lbs x 3 reps x 1 sets @ 8.5 RPE
300 lbs x 3 reps x 1 sets @ 9 RPE
Missed the last rep on the benches, but 295x3 still matches a PR so I’m pretty pleased. Squats were good, 452x4 is a PR I think. No matter what it’s solid. On the 3 boards I was suppose to do 5s but for some wierd reason read it as 3s and didn’t realize until after. oops.
SQUAT - 1RM: 500 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE
455 lbs x 1 reps x 1 sets @ 8 RPE
475 lbs x 1 reps x 1 sets @ 9 RPE
455 lbs x 1 reps x 1 sets @ 9 RPE
This felt really good, I haven’t squatted 475 beltless in a while and this felt solid. I feel like my beltless max is sitting around 500 right now which is awesome!
SQUAT - 1RM: 551 lbs
430 lbs x 4 reps x 1 sets @ 8.5 RPE
441 lbs x 4 reps x 1 sets @ 9 RPE
418 lbs x 4 reps x 1 sets @ 9 RPE
HALF BOARD PRESS - 1RM: 324 lbs
275 lbs x 1 reps x 1 sets @ 8 RPE
315 lbs x 1 reps x 1 sets @ 8.5 RPE
335 lbs x miss x 1 sets @ 11 RPE
315 lbs x 1 reps x 1 sets @ 9 RPE
Squats were unbelievable, I hit 420x4 last week and felt 430 would have been a fantastic effort but it was too easy so I bumped the weight up. 200kg for 4 reps is a huge PR, just an awesome day of squatting. All the squats left my elbows a little fried and I missed what should have been a solid 335 effort off the half board. It was there but I just couldn’t stay tight in the bottom.
BENCH - 1RM: 337 lbs
275 lbs x 2 reps x 1 sets @ 8 RPE
300 lbs x 2 reps x 1 sets @ 8.5 RPE
310 lbs x 2 reps x 1 sets @ 9.5 RPE → PR!
295 lbs x 2 reps x 1 sets @ 8.5 RPE
295 lbs x 2 reps x 1 sets @ 9 RPE
SQUAT w/ BELT - 1RM: 539 lbs
441 lbs x 2 reps x 1 sets @ 8 RPE
468 lbs x 2 reps x 1 sets @ 8.5 RPE
496 lbs x 2 reps x 1 sets @ 9.5 RPE → PR!
463 lbs x 2 reps x 1 sets @ 9 RPE
CG BENCH - 1RM: 352 lbs
250 lbs x 7 reps x 1 sets @ 9 RPE
235 lbs x 7 reps x 1 sets @ 9 RPE
PR double in the squat. Very, very happy. The benching was good, the first rep at 310 felt so good I got sloppy on the second one and almost missed it like a dumbass. Still a PR double on the bench as well
SQUAT - 1RM: 569 lbs
455 lbs x 4 reps x 1 sets @ 9 RPE
435 lbs x 4 reps x 1 sets @ 9 RPE
JM PRESS - 1RM: 317 lbs
205 lbs x 7 reps x 1 sets @ 8 RPE
225 lbs x 7 reps x 1 sets @ 9 RPE
215 lbs x 7 reps x 1 sets @ 9 RPE
I think I can honestly say this was the best set of squats I’ve ever done, that’s a 4 rep PR that beats my best set of 4 done with a belt and breaks last week’s PR by 15 lbs. Awesome!
