RUMVIII 8.2: 12/16/14
Body Weight: 142.4
Stress Check: 29% (Medium)
RHR: 70
I trained at Morgan Stanley at around 1:30 PM - sleep quality wasn’t that great, but I just wanted to get in earlier to make sure I got everything in as these workouts have been getting longer.
A. Squat: 235x3, 255x1@6, 275x1@6.5, 305x1@7.5, 325x1@8, 350x1 (Training PR, with sleeves), 290x3x5 - The last single was to be 340-350 depending on how I felt. The initial squats didn’t feel great but I did want to build some confidence so I decided to put my sleeves on just for the last single and took 350. This was my first time putting on my sleeves since the meet and they felt much tighter than they did at the meet, but today’s lift felt much tougher than the 352 at the meet. I really made an effort to sink this one, though, so depth wasn’t an issue.
B. 2-second Paused Squat: 280x2x2
C. Conventional Deadlift: 335x4x3 - It’s been a really long time since I’ve tested my conventional 1RM, but I think it was somewhere around 330 (in contrast, I pulled 350 my first time pulling sumo, so naturally I gravitated toward that stance for competition). With a 350 lb. squat I should be able to conventional more than that, but nonetheless it felt good to pull this much weight for the volume I did.
D. Walking Lunges: 20 kg KBs in each handx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
I didn’t feel great but managed to put up some solid lifts anyway. Of course, I’m back at it with benching tomorrow.
RUMVIII 8.3: 12/17/14
Body Weight: 142.8
Stress Check: 32% (Medium)
RHR: 71
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Bench: 220x6x3 - My foot slipped on the first set, making it much tougher. The middle sets were slightly better, but these were especially tough toward the end.
B. DB Bench: 60x4x10
C. Bent Over BB Row: 145x4x10
D. Lat Pulldown (Neutral Grip): 105x3x10
E. Lateral Raise: 17.5x4x12
Tomorrow is scheduled to be a rest day. With the office holiday party on Friday, I did consider moving that day’s squat/deadlift workout up (as lifting on Friday would involve having to come in even earlier than usual), but based on the way these past two workouts have gone, I sure could use some time off. Plus, I still have some shopping to do.
RUMVIII 8.4: 12/19/14
Body Weight: 144.4
Stress Check: 1% (Very Low)
RHR: 63
I trained at Morgan Stanley at around noon on ~6 hours of sleep - I had to train early as the Office Holiday Party started at 2.
A. 3-0-3 Tempo Squat: 255x3, 275x3, 295x3
B. Squat: 315x1@7, 330x1@8, 340x1@9 - My program called for 3 singles, ranging from 315-340. These squats felt much better than Tuesday - I incorporated some banded distractions into my warm-up and I think those helped.
C. Sumo Deadlift: 355x4x4
D. Rear Foot Elevated Split Squat: 40sx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
My lifts felt good, even with the short rest. And while I generally don’t feel guilty about holiday eating, it did feel good to get my training over with before the big feast.
One more session of benching and pulling, then a Saturday night dinner with friends = more gainzZz.
RUMVIII 8.5: 12/20/14
Body Weight: 142.4
Stress Check: 36% (Medium)
RHR: 66
I trained at Iron Arena at 1 PM on normal rest, benching in the ER Rack.
A. Bench: 175x2x8, 7, 165x2x8 - I was supposed to do 5x8 but I just missed the last rep of the third set at lockout so I lowered the weight. Benching in an ER Rack is still an adjustment for me, as my tech didn’t feel great at all. Even though I did get plenty of sleep Friday night, the short rest Thursday night took its toll as I was still feeling a little sluggish here.
B. Close Grip Bench AMRAP: 135x19 - Just one set again, getting one more rep than last week. Tried for a 20th but mis-grooved it.
C. Sumo Deadlift: 365x4x4 - Of course these were done with a deadlift bar. At least these felt good.
D. DB Row: 50x4x10 per arm
E. Concentration Curl: 20x3x10 per arm
This was a tough week for sure. With the big meet coming up in 7 weeks, though, there’s no rest for the weary, even with the Holidays coming up.
BTW, in case anyone was wondering, Friday’s lunch was Dig Inn, and Saturday’s dinner was Dinosaur BBQ. Yum!
RUMVIII 7.1: 12/22/14
Body Weight: 144.0
Stress Check: 10% (Low)
RHR: 63
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Bench: 215x6x4 - These are still brutal, not gonna lie.
B. Incline DB Press: 50x2x10, 55x2x8
C. Seated DB Press: 35x3x10
D. Pull-up: BWTx4x10
E. Band Pull-Apart: Red minix4x20
Squats and conventional pulls tomorrow.
RUMVIII 7.2: 12/23/14
Body Weight: 144.8
Stress Check: 39% (Medium)
RHR: 67
Training was at Morgan Stanley on normal rest. Squats and deadlifts were done around 1:30 PM, but I was running short on time so assistance work was done during my break at 7 PM.
A. Squat: 235x3@6, 255x1@ 5.5, 275x1@6, 305x1@ 7.5, 325x1@8, 345x1 @9.5, 295x3x5 - No sleeves this time. Once again the last single was to be 340-350 depending on how I felt. 305 and 325 did feel tougher than I expected so I wasn’t bold enough to go for 350 without sleeves, but the back-off sets did feel better than last week even though they were heavier this week.
B. 2-second Paused Squat: 280x2, 285x2
C. Conventional Deadlift: 315x2, 335x2, 355x2, 365x2
D. Walking Lunge: 20 kg kettlebells in each handx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
Christmas Eve benching tomorrow . . . should be interesting.
RUMVIII 7.3: 12/24/14
Body Weight 144.2
Stress Check: 17% (Medium)
RHR: 66
I trained at Morgan Stanley at around 11:30 AM (closing early today so I had to get in early). Had 6 hours of sleep. I benched in a power rack because several people were already working in at the regular bench.
A. Bench: 220x4x3, 3x2 - Was supposed to be 6x3 but those last few sets were grinders so I just went with three doubles instead of two triples to maintain volume.
B. DB Bench: 65x4x8
C. Bent Over BB Row: 145x4x10
D. Neutral Grip Lat Pulldown: 105x2x10, 110x10 - Felt good so went heavier on the last set.
E. Lateral Raise: 17.5x4x12
Merry Christmas, everyone!
RUMVIII 7.4: 12/26/14
Body Weight: 147.4 (Merry Christmas! This is probably a fluke since I’ve been hovering around 144 most of this week, but my “normal” weight is definitely up now.)
Stress Check: 25% (Medium)
RHR: 65
I trained at Morgan Stanley at around 2 PM on normal rest.
A. 3-0-3 Tempo Squat: 255x3, 275x3, 300x3 - I had the option of 295 or 300 for the third set, and since the first two sets felt better I went ahead and took 300.
B. Squat: 315x1@7, 330x1@8, 340x1@ 8.5 - These all felt really good. Today was the best my right hip has felt in a while, and I happened to be wearing my Adidas Techfit Powerweb shorts for the first time in a while - I’m not sure if I get extra pop out of these (it’s certainly less noticeable than a tight pair of SBD knee sleeves) but they do feel great support-wise. Or maybe it’s the extra weight that’s helping. I dunno. Anyway, these felt good.
C. Rear Foot Elevated Split Squat: 40 lb DBsx3x8 per leg
D. Abs (Technogym Machine): 50x4x20
Benching and Deadlifting tomorrow!
RUMVIII 7.5: 12/27/14
Body Weight: 146.4
Stress Check: 11% (Low)
RHR: 57
I trained at Iron Arena at 1 PM on normal rest. Jason was squatting in the ER Rack so we benched on the Metal Militia bench. All deadlifts were done with a Texas Deadlift Bar.
A. Bench: 185x5x6
B. Close Grip Bench AMRAP set: 135x20 - 1 more than last week
C. Sumo Deadlift: 370x4x4
D. DB Row: 50x2x10, 55x2x10 - Felt good so added weight for the last two sets.
E. Concentration Curl: 20x3x10
The early part of the week was tough, but the post-Christmas sessions felt good.
RUMVIII 6.1: 12/29/14
Body Weight: 146.0
Stress Check: 34% (Medium)
RHR: 71
I trained at Morgan Stanley at around 2:15 PM - a little later than usual because my Dad took my keys by mistake and I had to stop by Brooklyn to get them. Normal rest, though.
A. Bench: 215x6x4 - Better than last week (maybe the extra body weight helps?)
B. DB Incline Press: 50x2x10, 55x8, 60x8
C. Seated DB Press: 35x2x10, 25x20 - Last set was an AMRAP set.
D. Pull-up: BWTx4x10
E. Band Pull-apart: Red minix4x20
Paused squats then testing my conventional pull tomorrow!
RUMVIII 6.2: 12/30/14
Body Weight: 144.4 (I guess the Christmas bloat is out of the way, lol.)
Stress Check: 45% (High)
RHR: 72
I trained at Morgan Stanley at around 1:45 PM on normal rest.
A. Paused Squat (start pausing at 255, work up to x4@9): 255x4@ 6.5, 275x4@ 7.5, 285x4@ 8.5, 290x4@9
B. Conventional Deadlift (1RM test): (Warm-ups 135x5, 225x3, 275x3) 315x1@6, 335x1@7, 365x1@8, 385x1@9, 395x1@ 9.5, 400xmiss - My sheet called for 315, 335, 365, 385, 400-405 but based on how 385 went I wasn’t sure I had 400+ in me. 395 was smooth but I couldn’t get 400 off the ground.
C. Walking Lunge: 20 kg KBsx3x8 per leg
D. Abs (Technogym Machine): 50x4x20
One more bench workout to wrap up 2014!
RUMVIII 6.3: 12/31/14
Body Weight: 145.2
Stress Check: 18% (Medium)
RHR: 66
I trained at Morgan Stanley at 9:30 AM - closing early so everyone can escape the Times Square hordes, so unfortunately I had to get in early to get my lifts in, only getting around 5 hours of sleep.
A. Bench: 220x6x3 - Felt better than last week, managed to get every rep
B. DB Bench: 65x4x8
C. Bent Over BB Row: 145x4x10
D. Neutral Grip Lat Pulldown: 110x3x10
E. Lateral Raise: 17.5x4x12
And that wraps up 2014! This was a great year, with four meets, plenty of PRs, and a RUM-qualifying total - and we’re just getting started! Looking forward to one more full month of training before the big meet!
RUMVIII 6.4: 1/2/15
Body Weight: 145.4
Stress Check: 24% (Medium)
RHR: 66
I trained at Morgan Stanley at 2 PM on normal rest.
A. 3-0-3 Tempo Squat: 255x3, 280x3, 300x3, 305x3
B. Squat: 320x1@7, 340x1@ 8.5, 350x1@9 - No sleeves, but I was wearing my Techfit shorts (still not sure if I get “pop” out of these but they do feel better). I need to do a better job of keeping my knees out, but this is the best 350 has moved in training.
C. Rear Foot Elevated Split Squat: 40 lb DBs in each handx4x8 per leg
D. Abs (Technogym Machine): 50x4x20
Solid lifts to start off the New Year! Benching and sumo pulling tomorrow!
RUMVIII 6.5: 1/3/15
Body Weight: ??? (Forgot to weigh myself for some reason)
Stress Check: 20% (Medium)
RHR: 63
I trained at Iron Arena at 1 PM on normal rest. Jason squatted in the ER Rack again so I used the Metal Militia bench. Pulled with the deadlift bar.
A. Bench: 185x5x6
B. AMRAP Bench (ring fingers on rings): 135x24 - This was my first time going out this wide, so it felt weird to me at first. I didn't refer to this as a Wide Grip Bench simply because I know there are people out there with wider grips that are still competition legal so someone would be bound to say, "Fuck you, that's not wide!'
C. Sumo Deadlift: 380x3x3 (3RM PR) - For a new best triple, these felt relatively easy.
D. DB Row: 50x4x10 per arm
E. Concentration Curl: 20x3x10 per arm
Solid week - on to the next one!
RUMVIII 5.1: 1/5/15
Body Weight: 146.8
Stress Check: 38% (Medium)
RHR: 71
I trained at Morgan Stanley at around 1:30 PM on normal rest.
A. Bench: 215x4x5, 205x5 - 215 is a 10 lb. 5 RM PR, yet I was supposed to do this for 5x5. The third and fourth sets were shaky, though, so I went down to 205 for my last set.
B. DB Incline Press: 55x8, 60x8, 65x2x6 - I had the option of 55-60 for the sets of 8, and the first set felt really good so I went ahead and added weight.
C. DB Press: 40x3x10
D. Pull-up: BWTx4x10
E. Band Pull-apart: Red Minix4x20
RUMVIII 5.2: 1/6/15
Body Weight: 144.4
Stress Check: 7% (Low)
RHR: 63
I trained at Morgan Stanley on normal rest. Squats were done at 2 PM, but assistance work was done during my break at 7 PM due to time constraints.
A. Squat: 235x3, 255x1@ 5.5, 275x1@6, 305x1@7, 325x1@ 7.5, 340x1@8, 355x1 (PR), 305x3x4 - I had my sleeves on through all warm-ups/singles (no sleeves on the back-off sets). I had the option of doing 350 or 355 for my top single depending on how I felt, but I figured why not go for a gym PR? Definitely felt like I could do more at the meet.
B. 2-second Paused Squat: 285x2, 290x2
C. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
D. Abs (Technogym Machine): 50x4x20
More benching tomorrow.
RUMVIII 5.3: 1/7/15
Body Weight: 144.6
Stress Check: 9% (Low)
RHR: 65
I trained at Morgan Stanley at 2 PM on normal rest. The rest of the staff was busy, though, so I benched in a power rack.
A. Bench: 230x6x2 - This was my best double (right before my last meet) and I did it for 6 sets. 
B. DB Bench: 65x4x8
C. Bent Over BB Row: 150x4x8
D. Neutral Grip Lat Pulldown: 110x3x10
E. Lateral Raise: 17.5x4x12
Off tomorrow, then squatting again Friday.
RUMVIII 5.4: 1/9/15
Body Weight: 143.4
Stress Check: 24% (Medium)
RHR: 63
I trained at Morgan Stanley at 2 PM on normal rest.
A. Squat: Meet Warm-up then 330 for 4 Singles, RPEs were 7.5, 8, 8, 8.5
B. Rear Foot Elevated Split Squat: 40 lb DBs in each handx3x8 per leg
C. Abs (Technogym Machine): 50x4x20
Squats felt good. Benching and sumo pulling tomorrow!
RUMVIII 5.5: 1/10/15
Body Weight: 142.6
Stress Check: 11% (Low)
RHR: 59
I trained at Iron Arena at 1 PM on normal rest. Benching was done in the ER Rack.
A. Bench (work up to 1RM): 45x8, 95x8, 135x5, 165x3, 185x2, 205x1@ 5.5, 220x1@ 6.5, 230x1@7, 240x1@ 8.5, 250xMISS - 240 felt good so went up to 250, but mis-grooved it; had a hard time staying tight on the ER Rack bench so my descent wasn’t as fast as it should have been.
B. Sumo Deadlift (work up to 1RM): 135x3, 225x3, 275x1@5, 315x1@ 5.5, 345x1@6, 375x1@ 6.5, 395x1@8, 405x1@8, 415x1@ 8.5, 425x1 (18 lb. PR) - These all felt really good - much better than my last meet in November.
C. DB Row: 50x4x10 per arm
D. Concentration Curl: 20x3x10 per arm
Solid week - good to build some momentum going into the last 4 weeks before the big meet!
RUMVIII 4.1: 1/12/15
Body Weight: 144.4
Stress Check: 2% (Very Low)
RHR: 57
I trained at Morgan Stanley at 2:30 PM on normal rest.
A. Bench: 225x2, 230x2
B. Sling Shot: 240x3x2 - Put on the Sling Shot for the first time this training cycle. Felt a little off, but this weight felt light regardless.
C. Bench (back-off sets, no Sling Shot): 205x2x3
D. Bench (3-second Pause): 190x2x2
E. Incline DB Row: 50x4x10 - I was supposed to do T-Bar Row but my gym doesn’t have a T-Bar so I did these instead.
F. Band Pull-Apart: Red minix4x20
Squatting and conventional pulls tomorrow.