Finding Out that the Iron Never Lies

[bustermonkey2]

October 9, 2015

Bench, 1st rep paused @ 305 lbs-6
Bench, 1st rep paused @ 330 lbs-5 PR RPE 9.5
Bench, 1st rep paused @ 315 lbs-6,6 RPE 9.5

Deadlift singles @ 466 lbs-6 60 seconds rest between singles

Press @ 156 lbs-8
Press @ 161 lbs-8,8 RPE 9

[bustermonkey2]

October 12, 2015

I had to switch the order of bench and squats because all the squats racks were full when I got there, which is unusual for my gym. Still a good thing nonetheless as it means people are squatting.

Bench, 1st rep paused @ 340 lbs-3
Bench w/ wraps, 1st rep paused @ 350 lbs-3 PR RPE 9.5 Not terrible.
Bench w/ wraps, 1st rep paused @ 345 lbs-3,3 RPE 9.5

Squats @ 380 lbs-6
Squats @ 420 lbs-4 PR RPE 9.25, although I may have been able to grind out another rep.
Squats @ 395 lbs-6
Squat @ 400 lbs-6 RPE 9.5 Pretty fatigued by this point.

Chins-12,12,10. I had to use the alternate chin bar as the regular one was unavailable. The alternate one is too high for me and a bit slippery.

[idlehands]

Oct 7, 2015
Bodywt 228 lbs

Squats @ 345 lbs-8,8
Squats @ 350 lbs-8,8 RPE 9.5 but exhausted by the end. I didn't sleep well the last couple of nights and was really ragged by the last rep even though bar speed was ok.

Bench, 1 st rep paused @ 305 lbs-8,8,8,7 Failed last rep although spotter did grab a bit early and I might have got it. I call it as a RPE 10.2. I'm pretty sure the exhausting squats compromised my bench to a certain extent.

Chins w/ 45 lbs-5
Chins w/ 50 lbs-5
Chins w/ 55 lbs-5

DUP? 8s look tiring!

[bustermonkey2]

I have to admit that I really dread 8's on squat day. Having said that, it's a great way to accumulate lots of volume quickly. My numbers have really gone up with DUP so I highly recommend it. The only exception to that is that my deadlift didn't really move with DUP programming. I think it's because it was too much volume and it was overtaxing my CNS.

[bustermonkey2]

October 14, 2015
Bodywt 227 lbs. I'm going to try to slowly pull weight down to about 224 lbs to make for an easy water cut to 219 on November 6, 2015.

Bench, 1st rep paused @ 305 lbs-8,8,8,8 PE 9.5 I have gotten bad on 8's for benching with bounced reps, reps I don't fully extend, etc. I'll likely drop the weight to make sure I'm getting all reps with good form.

Deadlift @ 476 lbs-6 singles with 60 seconds rest between each. RPE 9.5. I realized that my scheduled deadlift program would end too soon for the meet so I'm adding 2 extra deadlift sessions, including this one that incrementally increase the weight.

Press @ 170 lbs-6,6
Press @ 175 lbs-6 RPE 9.5

[bustermonkey2]

Oct 16, 2015

Squat @ 430 lbs-3
Squat @ 440 lbs-3 PR RPE 9.5
Squat w/ wraps @ 455 lbs-2
Squat w/ wraps @ 475 lbs-2 PR RPE 9.5

Bench, 1st rep paused @ 315 lbs-6,6
Bench, 1st rep paused @ 320 lbs-6
Bench 1st rep paused @ 325 lbs-6 PR RPE 9.5

Chins- 5 min block- Total 34 Tired by this point

[bustermonkey2]

Oct 19, 2015
Bodywt 226 lbs

Bench, 1st rep paused @ 335 lbs-3
Bench w/ wraps, 1st rep paused @ 360 lbs-2 PR REP 10. This was about my limit with slow bar speed but bar path remained good.
Bench, 1st rep paused @ 345 lbs-3,3 RPE 10 Last set was real tough

Deadlift singles @ 486 lbs- 5. Approximately 90-120 seconds between reps RPE 9.5

Press @ 185 lbs-3
Press @ 195 lbs-3
Press @ 200 lbs-3 RPE 9.75

Overall this was a tough workout. I probably needed some more sleep the previous night.

[bustermonkey2]

Oct 21, 2015
Bodywt 225 lbs

Squats @ 345 lbs-8
Squats @ 350 lbs-8,8
Squats @ 355 lbs-8

Bench, 1st rep paused @ 295 lbs-8,8
Bench, 1st rep paused @ 305 lbs-8,8 RPE 9.5 Although I decreased the weight a bit here (last time was 4 sets at 305) I was trying to make sure most of the reps were decent. Although I had a few sloppy bounced or not full range of motion reps, overall it was pretty good.

Chins w/ 45 lbs-5
Chins w/ 55 lbs-5,5

[bustermonkey2]

Oct 23, 2015

Bench, 1st rep paused @ 315 lbs-6
Bench, 1st rep paused @ 335 lbs-4 PR. RPE 9.25. Probably had another rep left.
Bench, 1st rep paused @ 325 lbs-6,6 RPE 9.75

Deadlift singles @ 496 lbs-4 About 3-4 minutes rest between each rep. RPE 9.75. Although I don't think any of these were real grinders, bar speed was real slow.

Press @ 160 lbs-8,8,8 RPE 9

[bustermonkey2]

Oct 25, 2015

Squat @ 385 lbs-6
Squat @ 405 lbs-6 PR ,6,6 RPE 9.75 405 for 6 reps was a pr and I pushed through 2 extra sets at the same weight. The last 2 reps of the last set I had to grind out.

Bench, 1st rep paused @ 340 lbs-3
Bench w/ wraps, 1st rep paused @ 340 lbs-4 PR RPE 10, Got up last rep but it was very slow and messy
Bench w/ wraps, 1st rep paused @ 345 lbs- 3,3 RPE 9.75 Last rep was real slow but ok bar path

Chins-12,12,12