Finding Out that the Iron Never Lies

[bustermonkey2]

Thanks! I'm not going to let a little bit of blood get in the way of a pr.

[bustermonkey2]

January 6, 2015
Bodywt 225 lbs

Sumo deadlift @ 500 lbs-1 PR RPE 9.75. Although this wasn't at my limit it was pretty close. I'm not sure I can make 515 next week, but I've already moved my sumo up 45 lbs in the last 7 weeks so I'm making good progress.
Sumo deadlift @ 415 lbs-4,4,4,4 PR RPE 9.25 I am getting more work in on sumo's at this weight without the lower back strain I have on conventional.

Press @ 190 lbs-3
Press @ 205 lbs-3
Press @ 212 lbs-2 PR RPE 9.75

Floor press @ 225 lbs-5
Floor press @ 275 lbs-5,5 RPE 9.25

[bustermonkey2]

Jan 7, 2015

I was just really dreading today's workout as it's an 8 rep day which is exhausting and I had already spent a long time shoveling/snowblowing snow this morning out of the driveway and sidewalk.

Bench, 1st rep paused @ 305 lbs-8,8,8
Bench, 1st rep paused @ 310 lbs-8 RPE 9.75 Tough

Squats @ 346 lbs-8,8
Squats @ 356 lbs-8,8 RPE 9.75. I was just beat by the end. Totally wiped out.

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

[idlehands]

Jan 7, 2015

I was just really dreading today's workout as it's an 8 rep day which is exhausting and I had already spent a long time shoveling/snowblowing snow this morning out of the driveway and sidewalk.

Bench, 1st rep paused @ 305 lbs-8,8,8
Bench, 1st rep paused @ 310 lbs-8 RPE 9.75 Tough

Squats @ 346 lbs-8,8
Squats @ 356 lbs-8,8 RPE 9.75. I was just beat by the end. Totally wiped out.

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

That's a ton of bench volume. I think the closest I got to 8 on bench in recent memory is 7@15 holy cow man !

[bustermonkey2]

That's a ton of bench volume. I think the closest I got to 8 on bench in recent memory is 7@15 holy cow man !

It takes a while to get used to it. 8's on bench isn't too bad. The limiting factor for 8 rep sets on squats for me is stamina most of the time, so I'm not sure that 8's are directly driving any strength gains. However, the extra stamina really helps me on 3 and 6 rep days, so there is some indirect value to it.

Jan 11, 2016

Sumo Deadlift @ 515 lbs-1 PR RPE 9.75. This was tough but not completely terrible. I've managed to increase my sumo deadlift from 455 lbs-515 lbs in about 9 weeks. I'm about at the end of this cycle now so I'll check my 1 RM later this week and then reset.

Sumo deadlift @ 425 lbs-4,4,4,4 PR RPE 9.5 but pretty tiring

Press @ 160 lbs-8
Press @ 165 lbs-8
Press @ 175 lbs-8 PR RPE 9.5

Floor press @ 275 lbs-5
Floor Press @ 285 lbs-5,5 RPE 9.75 but I had limited rest as some guys were waiting for the rack.

[bustermonkey2]

Jan 11, 2016
Bodywt 227 lbs

Bench, 1st rep paused @ 320 lbs-6,6
Bench, 1st rep paused @ 325 lbs-6
Bench, 1st rep paused @ 330 lbs-6 PR RPE 9.75

Squats @ 405 lbs-6
Squats @ 415 lbs-6,6
Squats @ 420 lbs-6 PR RPE 9.75 and I was really exhausted by the end of these. Last 2 sets felt forced with wonky form on several reps.

Chins -12,13, 5 I was just too worn out to really complete 3rd set of chins.

[bustermonkey2]

I just noted that I dated the above entry as Jan 11 but it was really done on January 14th and logged on the 15th.

Jan 17, 2016

Deadlift Sumo 1RM testing
Deadlift Sumo @ 495 lbs-1
Deadlift Sumo @ 525 lbs-1 PR-RPE 9.8. It wasn't completely at limit but very close.
Deadlift sumo @ 540 lbs-0 Fail- I only got it a few inches off ground and knew I didn't have it so I didn't try to struggle with it.

Overall, I felt this was good as I went on sumo deadlifts from 455 lbs-525 lbs in about 10 weeks and now my sumo is only 10 lbs off of my conventional pr. I'll reset and continue on sumo for the next 9-10 weeks and see if I can push it above my conventional deadlift.

Press @ 165 lbs-6
Press @ 175 lbs-6
Press @ 185 lbs-6 RPE 9.75 Tough

I skipped floor press as the needed rack was occupied.

[bustermonkey2]

Jan 20, 2016
Bodywt 223 lbs

Bench, 1st rep paused @ 340 lbs-3
Bench w/ wraps 1st rep paused @ 340 lbs-3
Bench w/ wraps 1st rep paused @ 345 lbs-3,3 RPE 9.9 (almost a 10 in effort but movement was smooth enough to be white lighted)

Squats @ 435 lbs-3
Squats @ 470 lbs-2 PR RPE 9.5 Not too bad.
Squats @ 440 lbs-3,3 RPE 9.5

Chins w/ 45 lbs-3
Chins w/ 70 lbs-3,2 (I wanted 3 on 2nd set but couldn't quite get past half way mark.)

[bustermonkey2]

Jan 22, 2016

S. Deadlifts @ 475 lbs-1 RPE 8.5 This is start of my 2nd sumo cycle with Callador's 4 x 4 program. I'm skipping the 1st day as I don't need to get acclimated this time.
S. Deadlift @ 385 lbs-4,4,4,4 RPE 8.5

Press @ 192 lbs-3
Press @ 222 lbs-0 Fail, 1 PR RPE 10 I couldn't quite lock it out on the 1st attempt but it was so close I had to try again and got it.

Floor press @ 275 lbs-5
Floor press @ 285 lbs-5,5 RPE 9.5

[bustermonkey2]

Jan 25, 2016

I was in kind of a time crunch so I was a bit rushed in my workout. Sure enough, when I got to gym I had to wait about 5-10 minutes to get a bench.

Bench, 1st rep paused @ 305 lbs-8
Bench, 1st rep paused @ 310 lbs-8,8,7 RPE 9.5. I didn't have a spotter so I stopped at 7th rep on last set, although I doubt I could have gotten 8 in any event.

Squats @ 345 lbs-8
Squats @ 350 lbs-8 At this point I didn't think I had enough time to get through my typical 4th set so I decided to push it a bit on 3rd set.
Squats @ 375 lbs- 8 PR RPE 9.5. This was exhausting. It's still amazing to me the difference between sets of 6 and 8 in terms of stamina.

I had to call it quits here and skip last set of squats and chins due to time constraints.