Competition raw bench (paused reps) (x3, 5%, RPE 8-9)
285x3@7
315x3@8
335x3@9.5*
315x2x3@8,8.5
*Grooved the third rep horribly, and it was slow
Floor press (x3, 5%, RPE 8-9)
275x3@8
295x3@8
315x2@8.5
300x3@8.5
Notes: Kind of a crap session. Bicep tendonitis flared up in my right arm a bit, and it forced me to slow down the negative and particularly so on the floor press. I was a little annoyed that the third rep on bench with 335 was as slow as it was since the first two were so fast, but I attributed it to the fact that the form wasn’t spot on and my elbow was barking so much. I bagged the military presses since I didn’t want the elbow to get completely pissed at me.
-last rep w/ 300 was a little sloppy, so I called it an 8.5
SSB squats (x6, 5%, RPE 8-9)
215x6@7
255x6@8
285x6@9
270x6@9
Notes: Heaviest pull of the cycle and it went pretty well. Given that I’m not good at deadlifting heavy in the gym (usually ~ a 30 pound boost under meet conditions), I take this as a good sign. The drop down to 495 felt heavier than it should, but it was because the bar got a little far out in front of me. I kept the chain squats on the lighter side today and the squatting with the SSB sucked as usual.
-last rep w/ 300 was a little sloppy, so I called it an 8.5
SSB squats (x6, 5%, RPE 8-9)
215x6@7
255x6@8
285x6@9
270x6@9
Notes: Heaviest pull of the cycle and it went pretty well. Given that I’m not good at deadlifting heavy in the gym (usually ~ a 30 pound boost under meet conditions), I take this as a good sign. The drop down to 495 felt heavier than it should, but it was because the bar got a little far out in front of me. I kept the chain squats on the lighter side today and the squatting with the SSB sucked as usual. [/quote]
Awesome job on the deadlift! That SSB is something else, eh?
Notes: Pretty good performance tonight. The top set with 275 was a solid 9, but for some reason the drop set of 260 was a grinder. I flattened out a bit, but I think it had more to do with me mis-grooving it. Oh well, at least I got a PR out of it. My lower back was pretty toasted from Monday so I kept the pulls on the low end of the RPE range. JM presses really had the triceps on fire.
Notes: It was my birthday today so I shortened things up a bit today and just did the squat and bench. Squat was good. My shoulder popped on 465 when I was down in the hole and it threw me off a bit, but I recovered just fine and it came up pretty quickly. A few months ago this would have buried me, so a sign of progress indeed. Bench felt good tonight and my forearms weren’t barking from the chain resistance.
Competition raw bench (full commands) (x1, 5%, RPE 8-9)
325x1@8 350x1@9 (gym PR)
330x2x1@8,8.5
Floor press (x4, 5%, RPE 8-9)
275x4@8
295x4@8.5
280x2x4@8,8.5
Standing military press (x6, 5%, RPE 8-9)
125x6@7.5
135x6@8
130x2x6@8
Notes: Last heavy session of the cycle. The bench felt pretty solid today. I was a little conservative with the single on 350 and called it a 9, but in reality I think it was more like an 8.5. Better to go with a more conservative estimate at this point and save up for the meet. Forearms were a little tender during the floor presses, but much less than last week. I kept it pretty light on the military presses.
November 7th, so it’s coming up very soon. I’m stoked to see what kind of results I can get. The goal is a 1400 raw total through whatever combination I can get, within reason of course.
[quote]novaeer wrote:
November 7th, so it’s coming up very soon. I’m stoked to see what kind of results I can get. The goal is a 1400 raw total through whatever combination I can get, within reason of course.[/quote]
You’ll get in Nova, looks like you had a monster training cycle!!! Good luck to you sir, rest up and get some freakin PR’s all over the place man. God Bless and God Speed to you sir!
You’ll get in Nova, looks like you had a monster training cycle!!! Good luck to you sir, rest up and get some freakin PR’s all over the place man. God Bless and God Speed to you sir![/quote]
Thanks Steve. I have a little more work to do this week, but it’s a lightened load and tapering down to a full deload next week.
Notes: Backing her down this week. All the weights were pretty easy today and just focused on getting the work done. Biding my time until next week’s deload and trying to keep my head in order until the meet.
Notes: Another relatively easy day. Top set of bench was a little slow on the last rep, but that had more to do with being used to performing singles from last week. Bar speed on the deadlift wasn’t quite what I hoped, though nothing felt terribly heavy.
Notes: Tapered down a little more tonight. The squat w/ 385 was pretty easy on the first two reps, but form broke down a bit on the 3rd because I blew out a big fart. Haha. Had good power off the chest with the chain benches. Kept the weight light on good mornings and focused more on getting a nice stretch in the hamstrings.
