With Winning in Mind

[Vince Cifani]

04/2/2018

I was sick and out of the gym for about a week.


1. Squat:

410 x 1 @6
435 x 1 @7
460 x 1 @7.5
375 x 5 x 7

E1RM: 505.5 (+16.5)

Surprisingly strong performance on squat today. I started strong but fatigue started to hit hard on the last two sets of five.


2. Competition bench:

280 x 1 @5.5
300 x 1 @8
280 x 2 x 8

E1RM: 326 (-2)

I hit the wall after my first set. Strength fell off and exhaustion set in.


3. Close-grip bench:

210 x 6 @6
225 x 6 @8
225 x 6 x 4

E1RM: 284.5 (-14)


I had to dig deep to finish this workout. I was absolutely exhausted after the first sets of squat. My aerobic fitness really decayed in the past week and I had trouble catching my breath, most of the session.

[Vince Cifani]

04/03/2018

Feeling better today. Not nearly as tired as yesterday, but weaker.

1. Sumo deadlift:

410 x 1 @6
440 x 1 @7
465 x 1 @9

I could not get a good starting position, for whatever reason. The groove wasn't there. Irritated, I switched to conventional for my sets of five. Clearly, I have Deadlift ADD.

Conventional deadlift:

355 x 5 x 7

I couldn't pull conventional with my belt on because my belly was in the way. Dammit, I've gotten fat. Time to do something about it.


2. Pin bench (mid-range):


275 x 1 @6
290 x 1 @8
270 x 4 @8.5
245 x 4 @7
245 x 4 @7

E1RM: 315

Technique for bench was spot-on but my strength and endurance just weren't there.


3. Front squat:

185 x 6
200 x 6
215 x 6 x 4


I got through this workout a lot easier than the last one but everything, even my limbs, felt heavy and slow. What I need to do:

1. Continue to recover from being sick.

2. Lose fat. Bodyfat level is getting out of control.

3. Decide if I want to pull conventional or sumo. I can't keep going back on forth on this.

[Vince Cifani]

04/05/2018

1. Squat w/belt and wraps:

445 x 1 @6
470 x 1 @6.5
495 x 1 @8
460 x 4 @9
415 x 4 @6.5
415 x 4 @7

E1RM: 538 (+16)

495 x 1 would have been less than RPE8 but I dropped my chest and squished into the hole. I had problems with dropping my chest before but forgot to think about it.


2. TnG bench:

285 x 1 @6.5
300 x 1 @8
235 x 5 x 8

E1RM: 326 (-11)

Bench strength still down. I'm thinking I'll need a couple of weeks to get back to where I was.


3. Push press:

90 x 10
100 x 10
110 x 10 x 4

Starting to feel better but my voice feels worse. That tends to happen, doesn't it?