My Journey out of Poverty Bench

[Randeep Khaund]

Saturday 11/08

T-bar rows:
5 x 10 @ 80lbs (in plates besides the barbell)

Face Pulls:
3 x 10 @75lbs
2 x 10 @65lbs

Hanging leg raises: 5 x10 reps; 1 x 7 reps.

12 rounds of HIIT on C2 rower.

Notes:
12 rounds of rowing were very hard since this was only my second session in over 16 days.

[NikhilT]

Friday 11/07
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.\

Do you use any preworkout caffeine? I know Jordan has recommended 3mg-9mg caffeine per kg bodyweight. I've recently been using about 150 mg right before I start warming up, which is only 2mg/kg for me, but that's been enough to help me focus and feel stronger without getting too emotionally psyched.

[Randeep Khaund]

I use pre-workout caffeine before every workout. I usually drink a cup of Starbucks via, which has about 165mg of caffeine in a pack. It works well all the time, except for days when I'm not well recovered, like for the one in question. This usually happens because of lack of sleep and my travel/work schedule.

Also, I had my meet only like 10 days ago, so I was still recovering from that a little bit.

What caffeine product do you use?

[NikhilT]

Ah, you may want to experiment with more caffeine. Although I guess sometimes a low-recovery day is just a crap day and you need to get whatever work you're up to.

What caffeine product do you use?

Sugarfree Red Bull. Lots and lots of it.

[Randeep Khaund]

Ah, you may want to experiment with more caffeine. Although I guess sometimes a low-recovery day is just a crap day and you need to get whatever work you're up to.



Sugarfree Red Bull. Lots and lots of it.

Red Bull total zero has been my drink lately. I like it a lot and it works well.

[Sean Herbison]

I take 400 mg via two caffeine pills, which works out to 3.6mg/kg.

9mg/kg would be 1 gram of caffeine. If someone needs that range of caffeine for a workout, they probably need to cut a lot of other caffeine out of their diet.

[Randeep Khaund]

I take 400 mg via two caffeine pills, which works out to 3.6mg/kg.

9mg/kg would be 1 gram of caffeine. If someone needs that range of caffeine for a workout, they probably need to cut a lot of other caffeine out of their diet.

I'll have to experiment with caffeine pills.

I have tried to cut out my caffeine intake outside of my pre-workout for the most part. I still get that morning cup of joe, but that's about it.

[Randeep Khaund]

Sunday 11/09

Comp Squat:
1 x 1 @ 345lbs (RPE8)
1 x 1 @ 370lbs (RPE10)
1 x 3 @ 340lbs (RPE9)
(4-6% fatigue)
1 x 3 @ 315lbs

Comp Bench Press:
1 x 1 @ 185lbs (RPE8)
1 x 1 @ 190lbs (RPE9)
1 x 3 @ 175lbs (RPE9)
(4-6% fatigue)
1 x 3 @ 165lbs
1 x 3 @ 165lbs

Paused deadlift:
1 x 3 @ 295 (RPE9)
(4-6% fatigue)
1 x 3 @ 280lbs
1 x 3 @ 280lbs

Notes

o Overshot my 1 x 1 @ RPE9 squat attempt @370lbs by at least 10 lbs. It was an absolute grinder, almost a 10. Had I not done this, I could have fit in another fatigue set and hence more volume.
o My back is not feeling all that great either. I think doing de-compression on the inversion table hurts sometimes more than it helps.
o Bench press strength has gone up, but not quite where it was. The top single at 190 lbs felt hard.
o I went to a different gym that those obnoxious hex plates, so the conditions for paused deadlifts were not ideal, but I tried a trick of “boxing in” the plates on the bar with plates on the floor

[Randeep Khaund]

Tuesday 11/11

Pause Squat:
1 x 3 @ 255lbs (RPE9)
(4-6% fatigue)
1 x 3 @ 240lbs
1 x 3 @ 240lbs

2 Ct Pause Bench:
1 x 2 @ 185lbs (RPE9)
(4-6% fatigue)
1 x 3 @ 170lbs
1 x 3 @ 170lbs

Press:
1 x 4 @ 150lbs (RPE9)
(4-6% fatigue)
1 x 4 @ 140lbs
1 x 4 @ 140lbs

Notes:
Working on a new warm-up routine to improve my predictive ability

[Randeep Khaund]

Thursday 11/12

Face Pulls:
5 x 10 @70lbs

Hanging leg raises: 5 x10 reps.

12 rounds of HIIT on C2 rower.