My Journey out of Poverty Bench

[Randeep Khaund]

Tuesday 10/28

Pause Squat:
1 x 4 @ 255lbs (RPE9)

2 Ct Pause Bench:
1 x 3 @ 175lbs (RPE9)

Press:
1 x 4 @ 135lbs (RPE9)

Notes:
Since I didn’t bench press for almost 2 weeks, leading up to October Iron Fest, I lost about 5-7% strength. Even though I was well recovered, I could only go up to 175lbs on my 2 ct bench and missed a rep. This was my first bench press session in more than 2 weeks.

[Randeep Khaund]

Wednesday 10/29

T-bar rows:
3 x 10 @ 75lbs (in plates besides the barbell)

Face Pulls:
5 x 10 @65lbs

Hanging leg raises: 4 x 10 reps

10 rounds of HIIT on C2 rower.

Notes:

I did only 10 rounds of rowing on Wednesday, instead of my prescribed 12. I was really drained during the earlier part of the week.

[Randeep Khaund]

Thursday 10/30

Deadlift:
1 x 1 @ 385lbs (RPE8)
1 x 1 @ 405lbs (RPE9)
1 x 3 @ 345lbs (RPE9)

TNG Bench Press:
1 x 4 @ 180lbs (RPE9)

Front Squat (3-0-3)
1 x 4 @ 175lbs (RPE9)

Notes:
• I did front squats for the first time ever, so took some time to work on technique. My rack position needs to get better and I think I need bigger deltoids.
• For Comp Deadlifts, 1 x 405 @ RPE9 took so much out of me at the target weight of 3 x 375 @ RPE9 didn’t even come off the floor. I had to lower the weight to 345lbs. Definitely low on energy.

[Randeep Khaund]

Saturday 11/01

Comp Squat:
1 x 1 @ 345lbs (RPE8)
1 x 1 @ 355lbs (RPE9)
1 x 3 @ 320lbs (RPE9)

Comp Bench Press:
1 x 1 @ 185lbs (RPE8)
1 x 1 @ 190lbs (RPE9)
1 x 3 @ 175lbs (RPE9)

Deficit deadlift:
1 x 4 @ 345 (RPE9)

Notes:
• For Comp Squat, 1 x 355 @ RPE9 took everything out of me and it was more like a 9.5, which in turn made the 3 x 320 @ RPE9 feel like a 9.5.
• I did well with deficit deadlifts and was able to train at a much higher weight than I anticipated.
• I’m getting my lifting belt altered and currently using a cheap Velcro belt that doesn’t provide enough support. So, my lifts have been affected a little bit for that as well.

[Sean Herbison]

I’m getting my lifting belt altered

What are you getting done? More holes?

[NikhilT]

What size deficit do you deadlift off? 1 inch?

[Randeep Khaund]

What are you getting done? More holes?

Over the last 6 months I lost a lot of inches, so I need to get my belt length shortened. I took it to a luggage and leather repair shop. where these guys will alter the length from the side of buckle and put new rivets in. I bought my belt from best belts and I really like it. It's nicely broken in now and plan to keep it for years to come.

[Randeep Khaund]

What size deficit do you deadlift off? 1 inch?

Yes, and I stand on a 45lb plate to do it. I like this variation more than the pause DLs.

[Randeep Khaund]

Wednesday 11/05

Beltless Squat:

1 x 4 @ 275lbs (RPE9)
(4-6% fatigue)
1 x 4 @ 260lbs
1 x 4 @ 260lbs

3 Ct Pause Bench:

1 x 4 @ 165lbs (RPE9)
(4-6% fatigue)
1 x 4 @ 155lbs
1 x 4 @ 155lbs

Press:

1 x 4 @ 145lbs (RPE9)
(4-6% fatigue)
1 x 4 @ 135lbs
1 x 4 @ 135lbs

Notes:
I started traveling to a different city starting this week - Harrisburg, PA. I'm in the process of developing new routines and finding macro friendly eateries around. I was really underfed for this session. I was completely wiped out by my squat, and the bar at 135lbs felt very heavy for my bench press. So, I had to train at a much lower percentage. Somehow, it wasn't the same for my Press. my press 4RM is 152, and I did a 145lbs beltless. It's my damn poverty bench!

[Randeep Khaund]

Friday 11/07

Deadlift:
1 x 1 @ 365lbs (RPE8)
1 x 1 @ 380lbs (RPE9)
1 x 3 @ 350lbs (RPE9)
(4-6 % Fatigue)
1 x 3 @ 335lbs
1 x 3 @ 335lbs

CG Bench Press:
1 x 2 @ 185lbs (RPE9)
(4-6 % Fatigue)
1 x 3 @ 170lbs
1 x 3 @ 170lbs

Tempo Squat (3-0-3)
1 x 4 @ 255lbs (RPE9)
(4-6 % Fatigue)
1 x 4 @ 240lbs
1 x 4 @ 240lbs

Notes:

• I was fed well for my Friday session, but I knew I didn’t have enough strength when a warm-up rep of 365 felt like an RPE8. Going for 380, it was obvious that it was an RPE9. One of the indicators of lack of recovery for me has been the fact that my “get psyched” music doesn’t get me pumped up. I’m getting better at this for sure.

• I missed my 3rd rep of close grip bench press @185 and was pretty annoyed about it. I knew better that I shouldn’t have gone for it, considering how heavy the 175lbs single felt.