SAT JULY 20
SQUAT - 1RM: 509 lbs
420 lbs x 1 reps x 1 sets @ 7 RPE
SUN JULY 21
SQUAT - 1RM: 551 lbs
425 lbs x 5 reps x 1 sets @ 9 RPE
405 lbs x 5 reps x 1 sets @ 9 RPE
1.5 BOARD PRESS - 1RM: 356 lbs
275 lbs x 4 reps x 1 sets @ 8.5 RPE
285 lbs x 4 reps x 1 sets @ 9 RPE
Another great day of squatting, not quite as awesome as Friday but 425x5 beats my 5RM that’s stood for over a year and this set was significantly easier. Pretty damn happy with the squats recently.
Comparison:
420x5 from Feb 2011:
425x5 July 2012:
MON JULY 23
BENCH - 1RM: 321 lbs
305 lbs x 1 reps x 1 sets @ 9 RPE
SQUAT w/ BELT - 1RM: 528 lbs
507 lbs x 1 reps x 1 sets @ 9.5 RPE
DEADLIFT w/ BELT - 1RM: 594 lbs
505 lbs x 1 reps x 1 sets @ 8 RPE
Hit around openers for bench and squat.
WEDS JULY 25
SQUAT - 1RM: 500 lbs
390 lbs x 1 reps x 1 sets @ 7 RPE
THURS JULY 26
BENCH w/ CHAIN - 1RM: 271 lbs
205 lbs x 3 reps x 1 sets @ 8 RPE
225 lbs x 3 reps x 1 sets @ 8.5 RPE
SQUAT - 1RM: 477 lbs
396 lbs x 3 reps x 1 sets @ 8.5 RPE
PRESS - 1RM: 196 lbs
145 lbs x 6 reps x 1 sets @ 9 RPE
SAT JULY 28
went to a crossfit competition to cheer on a couple teams from our gym who were competing. One of the events involved a 365x14 deadlift that no one felt capable of doing. One of the guys happened to be tall and blonde so I subbed in and did the event. Easy enough deadlfts but maybe not the best meet prep. I also managed to get a sunburn. Going to bed I took an ice bath and heavily applied aloe and lidocain to my scalp.
All in all a good meet. Hit a meet PR squat and bench. I can’t believe I missed that 3rd squat, it was there! I was off balance and thought I heard the rack command, oh well next time. Deadlift was dissapointing.
MON JULY 30
SQUAT w/ BELT - 1RM: 579 lbs
463 lbs x 4 reps x 1 sets @ 9 RPE
435 lbs x 4 reps x 1 sets @ 9 RPE
Not bad for 24hrs after a meet, felt a little off but still a 4rep PR. Not quite as impressive as my beltless 455x4 but a solid day. I pulled something in my left shoulder at the meet and on bench warmups it didn’t feel good so I called it. I’ll try to get the benching in later this week.
TUES JULY 31
DEADLIFT - 1RM: 650 lbs
520 lbs x 4 reps x 1 sets @ 9 RPE
495 lbs x 4 reps x 1 sets @ 9 RPE
BENCH w/ BANDS - 1RM: 256 lbs
205 lbs x 4 reps x 1 sets @ 9 RPE
195 lbs x 4 reps x 1 sets @ 9 RPE
Actually a pretty solid day of deadlifting. Not my best set of 4 but not half bad either. I did the first 2 reps hook grip then switched to a mixed grip for the last 2. The hook was more painful but the bar path felt much better. It felt like it stayed closer to my legs and came up even. I’ve been noticing some helicoptering with my mixed grip. the back off set was done all with hook grip. There was still some pain in the left shoulder during the benches but nothing major. A little time and some stretching and it will be fine.
WEDS AUG 01
SQUAT - 1RM: 512
425 lbs x 1 reps x 1 sets @ 8 RPE
Wasn’t focused enough during this squat and it was harder than it should have been.
THURS AUG 02
PENDLAY ROW - 1RM: 345 lbs
225 lbs x 6 reps x 1 sets @ 8 RPE
245 lbs x 6 reps x 1 sets @ 8.5 RPE
255 lbs x 6 reps x 1 sets @ 9 RPE
245 lbs x 6 reps x 1 sets @ 8.5 RPE
245 lbs x 6 reps x 1 sets @ 9 RPE
PRESS - 1RM: 203 lbs
150 lbs x 6 reps x 1 sets @ 9 RPE
145 lbs x 6 reps x 1 sets @ 9 RPE
Shoulder still feels a little off but not too bad on overhead work. The pendlay rows were fun.
THURS AUG 02
SQUAT - 1RM: 558 lbs
474 lbs x 3 reps x 1 sets @ 9 RPE
452 lbs x 3 reps x 1 sets @ 9 RPE
Did this at the Anvil in the evening, awesome squatting. PR triple here, felt very good.
SUN AUG 05
SQUAT - 1RM: 550 lbs
440 lbs x 4 reps x 1 sets @ 9 RPE
420 lbs x 4 reps x 1 sets @ 9 RPE
Pretty good day, not a PR but some solid lifts.
WEDS AUG 08
FLOOR PRESS - 1RM: 300 lbs
225 lbs x 4 reps x 1 sets @ 8 RPE
255 lbs x 4 reps x 1 sets @ 10 RPE
245 lbs x 4 reps x 1 sets @ 9 RPE
240 lbs x 4 reps x 1 sets @ 9 RPE
235 lbs x 4 reps x 1 sets @ 9 RPE
230 lbs x 4 reps x 1 sets @ 9 RPE
GOODMORNING - 1RM: 425 lbs
225 lbs x 12 reps x 1 sets @ 8 RPE
255 lbs x 12 reps x 1 sets @ 9 RPE
235 lbs x 12 reps x 1 sets @ 9 RPE
PUSH PRESS (+CLEAN) - 1RM: 250 lbs
185 lbs x 6 reps x 1 sets @ 9 RPE
175 lbs x 6 reps x 1 sets @ 9 RPE
165 lbs x 6 reps x 1 sets @ 9 RPE
SQUAT - 1RM: 525 lbs
425 lbs x 1 reps x 1 sets @ 7 RPE
Was up at my cottage this week so I got into the only gym around today. I did this session because while it was high on volume it didn’t have any particularly mentally taxing lifts that I wasn’t really prepared for while on vacation. I had to clean the push presses because someone asked if I was done with the squat rack (there was only one). Since I’d been there for over an hour I figured it would be polite to let another guy have a turn. He proceeded to load 135 on the bar set it on the lowest hole setting, strap in, walk it out of the rack and perform deadlifts… Why he didn’t just lift it off the floor is a mystery to me.
THURS AUG 09
SQUAT w/ BELT - 1RM: 571 lbs
441 lbs x 3 reps x 1 sets @ 8 RPE
485 lbs x 3 reps x 1 sets @ 9 RPE
463 lbs x 3 reps x 1 sets @ 9 RPE
441 lbs x 3 reps x 1 sets @ 9 RPE
Back home at the Anvil. A good squatting session here, hit a 3rep PR so very pleased.
SAT AUG 11
DEADLIFT w/ BELT (hook grip) - 1RM: 622 lbs
496 lbs x 3 reps x 1 sets @ 8 RPE
529 lbs x 3 reps x 1 sets @ 9 RPE
518 lbs x 3 reps x 1 sets @ 9 RPE
507 lbs x 3 reps x 1 sets @ 9 RPE
496 lbs x 3 reps x 1 sets @ 9 RPE
485 lbs x 3 reps x 1 sets @ 9 RPE
BENCH + CHAIN - 1RM: 425 lbs
205 lbs x 3 reps x 1 sets @ 8.5 RPE
225 lbs x 3 reps x 1 sets @ 9 RPE
215 lbs x 3 reps x 1 sets @ 9 RPE
205 lbs x 3 reps x 1 sets @ 9 RPE
Lots of volume today. Deadlifts are starting to feel better. Hook grip is feeling less painful, we’ll see how this progresses over the next week.
TUES AUG 14
SQUAT - 1RM: 524 lbs
430 lbs x 1 reps x 1 sets @ 7 RPE
DEADLIFT - 1RM: 0 lbs
worked up to 495… couldn’t pull it. Back was fried from Saturday’s deadlifts
WEDS AUG 15
SQUAT - 1RM: 565 lbs
480 lbs x 3 reps x 1 sets @ 9 RPE
BOOM! PR 3rep w/o a belt, felt very heavy but managed to grind all the reps. At my strongest my best set with 485 beltless was 2 so this is very good progress.
THURS AUG 16
SQUAT w/ BELT - 1RM: 571 lbs
485 lbs x 3 reps x 1 sets @ 9 RPE
475 lbs x 2 reps x 1 sets @ 9.5 RPE
BENCH - 1RM: 312 lbs
265 lbs x 4 reps x 1 sets @ 10 RPE
245 lbs x 6 reps x 1 sets @ 9.5 RPE
Squats felt a little off today, was going for 4reps @ 485 but at the 3rd rep I knew it was either going to be a miss or a hell of a grinder. Back was pretty tired. My shoulder has been feeling better so I worked up to some benching, I couldn’t seem to stay tight. 265 should have been much easier. Hopefully this will improve over the next few weeks.