Back to PL after years of Muay Thai and Jiu Jitsu

[TS32]

GPP Day
7 min situps
7 min 1 arm row (35lbs)

Had to sneak in GPP day early due to time constraints, in fact this whole week will be a little off compared to my normal training schedule. Kept the rows light as my hands are still trashed from the SFG.

[TS32]

Squat
45x5x2
135x5
225x5
275x3
315x1
345x3 @8
355x3 @9 (video)

Felt super heavy today, perhaps the GPP stuff (read sit-ups) yesterday messed with me a bit or I am still tired from the cert this weekend. Also thinking I may need bigger jumps between my 7,8,and 9 rpe's.



Bench (1 sec pause)
45x5x2
135x5
185x3
220x3 @7
225x3 @8
230x3 @9

Close Grip Bench (TnG)
135x5
185x5
200x5 @7
205x5 @8
210x5 @9

[TS32]

Friday 5/2/14
Beltless LBBS
45x5x2
135x5
225x5
275x3
295x5 @7
310x5 @8
325x5 @9 video



Press
45x5x2
95x5
115x3
125x3 @7
135x3 @8
150x3 @8.5
160x3 @9

Went beltless on the presses as well as it seems to strain my hip flexors when wearing it and pressing.
Also, trying to trust my RPE sense a bit more and not rely on the percentage chart as much, we will see how that goes.

[TS32]

Saturday 5/3/14
Deadlift
135x5
225x5
315x3
345x3 @7
370x3 @8
395x3 @9 (video)



2 board close grip bench
45x5x2
135x5
185x5
215x5 @7
230x5 @8.5
240x5 @9

Tempo squats (3-0-3)
45x5
135x5
185x5
215x5 @7
235x5 @7.5
265x5 @9

[TS32]

5/5/14
Squat (no belt)
45x5x2
135x5
225x5
275x3
295x5 @7
315x5 @8
330x5 @9
315x5 @9

2ct Bench
45x4
135x4
185x2
205x4 @7
215x4 @8.5
220x4 @9
210x4 @9

Push Press
45x4x2
95x4
115x4
135x4
145x4 @7
155x4 @8
165x4 @9
160x4 @9

[TS32]

5/6/14
Deadlift
385x1 @7
405x1 @8
325x5 @7
350x5 @8
375x5 @9
355x5 @9

Close Grip Bench
205x4 @7
215x4 @8
225x4 @9
215x4 @9

Pendlay Row
185x4 @7
205x4 @8
225x4 @9
215x4 @9

[TS32]

Wed 5/7/14

GPP Day
7min ab wheel from knees
70 reps

7 min chins
46 reps

Airdyne Bike
20 second sprint
1:40 rest
x7

[TS32]

Thurs 5/8/14
Paused Squat (2 sec)
255x5 @6
275x5 @7
300x5 @8.5
315x5 @9 (video)
305x5 @9



bit high

2 board bench
215x5 @7
240x5 @8
260x5 @9.5
245x5 @9

[TS32]

5/9/14

Squat
350x1 @7
370x1 @8 (video)
315x5 @7
325x5 @8
335x5 @9
320x5 @9



Bench (paused)
230x1 @7
240x1 @8
205x5 @7
210x5 @8
215x5 @9
205x5 @9

Paused DL
275x5 @7
285x5 @8
295x5 @9
280x5 @9

Really focused on holding the pause for 2 seconds. Felt super heavy after all the squatting.

[TS32]

5/10/14 Sat
GPP Day
7 min ab wheel
90 reps

7 min pull ups
46 reps

Double 20kg bell clean and jerks x8
rest 2 min
7 rounds