Jeff's Training Log

[Jeff Hanselman]

Thursday 2-12-2015
Comp squat - 28 min limit
70kg x 5, 110 kg x 3, 140 kg x 3, 170 kg x 3 RPE 7, 200 kg x 3 RPE 8, 220 kg x 3 RPE 9, 202.5 kg x 3 RPE 8, 202.5 kg x 3 RPE 9

Squats felt good today - top set felt like I could've done 4, maybe 5.

Comp bench - 28 min limit
60 kg x 5, 90 kg x 3, 110 kg x 3 RPE 7, 130 kg x 3 RPE 8, 137.5 kg x 3 RPE 9, 127.5 kg x 3 RPE 8, 127.5 kg x 3 RPE 9

Top set was a true 9.

Press - 28 min limit
40 kg x 8 RPE 6, 50 kg x 8 RPE 7.5, 62.5 kg x 8 RPE 8.5 (overshot, should've been an 8), 62.5 kg x 8 RPE 9

Chin/Pull-ups (various hand positions) 10 min
Inverted rows 10 min
Incline DB curls 10 min
Rep range per set: 10-12

Anyone else doing the USAPL Battle of the Great Lakes meet in Akron, OH on April 18?

[Jeff Hanselman]

Friday 2-13-2015
Comp deadlift - 28 min limit
70 kg x 5, 120 kg x 3, 170 kg x 3, 220 kg x 3 RPE 6, 250 kg x 3 RPE 8, 260 kg x 3 RPE 9, 240 kg x 3 RPE 8, 240 kg x 3 RPE 9

Focus just wasn't there today - this was down 5 kg from my last "3's" week which was 3 weeks ago. Definitely had a rep left but everything felt much heavier than normal. Really was hoping for 270-275 kg @ 9.

TnG slingshot bench - 28 min limit
70 kg x 5, 120 kg x 3, 145 kg x 3 RPE 7.5, 160 kg x 3 RPE 9, 147.5 kg x 3 RPE 8, 147.5 kg x 3 RPE 8.5, 147.5 kg x 3 RPE 9

Same thing here. Everything just felt heavy. Just didn't feel like pushing myself...oh well, you have those days every once in a while.

Snatch-grip RDLs - 28 min limit
70 kg x 8, 100 kg x 8 RPE 6.5, 130 kg x 8 RPE 8, 130 kg x 8 RPE 8.5, 130 kg x 8 RPE 9

Calf/toe raises 10 min
Weighted supine planks 10 min
Rep range per set: 10-12

[Jeff Hanselman]

Saturday 2-14-2015
Bike tempos 2x10x30 seconds, HR 140-150; rest until HR falls to 110-120 between each rep, rest as needed between each set
Inversion table 3x60 seconds

[Jeff Hanselman]

Monday 2-16-2015
2 count pause squat - 22 min limit
70 kg x 5, 110 kg x 3, 140 kg x 5 RPE 6, 170 kg x 5 RPE 7.5, 190 kg x 5 RPE 9, 177.5 kg x 5 RPE 8.5

2 count pause bench - 22 min limit
60 kg x 5, 90 kg x 3, 110 kg x 5 RPE 7, 130 kg x 5 RPE 9.5, 125 kg x 5 RPE 9

CG incline bench
60 kg x 7 RPE 6, 75 kg x 7 RPE 7, 85 kg x 7 RPE 8

Lateral raise holds 6 min
DB rolling tricep extensions 6 min
Rep range per set: 15-20

[Jeff Hanselman]

Tuesday 2-17-2015
2.5" deficit deadlift - 22 min limit
70 kg x 5, 120 kg x 3, 170 kg x 5 RPE 6, 210 kg x 5 RPE 7.5, 230 kg x 5 RPE 9, 220 kg x 5 RPE 9

CG bench - 22 min limit
60 kg x 5, 90 kg x 3, 110 kg x 5 RPE 7.5, 125 kg x 5 RPE 9, 120 kg x 5 RPE 9

SSB squat (beltless)
80 kg x 7 RPE 6, 120 kg x 7 RPE 7, 147.5 kg x 7 RPE 8

Calf raises 6 min
Ab wheel 6 min
Rep range per set: 15-20

Good day today..

[Jeff Hanselman]

Wednesday 2-18-2015
Bike tempos 2x10x30 seconds, HR 140-150; rest until HR falls to 110-120 between each rep, rest as needed between each set
Inversion table 3x60 seconds

[Jeff Hanselman]

Thursday 2-19-2015
Comp squat - 20 min limit
70kg x 5, 110 kg x 3, 140 kg x 2, 170 kg x 2 RPE 6, 200 kg x 2 RPE 7, 220 kg x 2 RPE 8, 230 kg x 2 RPE 9, 225 kg x 2 RPE 9

Comp bench - 20 min limit
60 kg x 5, 90 kg x 3, 110 kg x 2 RPE 6, 130 kg x 2 RPE 7, 140kg x 2 RPE 8.5, 145 kg x 2 RPE 9.5, 140 kg x 2 RPE 9

Press
40 kg x 7, 50 kg x 7 RPE 6.5, 60 kg x 7 RPE 8, 70 kg x 7 RPE 9

Chin/Pull-ups (various hand positions) 6 min
Inverted rows 6 min
Incline DB curls 6 min
Rep range per set: 12-15

[Jeff Hanselman]

Friday 2-20-2015
Comp deadlift - 20 min limit
70 kg x 5, 120 kg x 3, 170 kg x 2, 220 kg x 2, 250 kg x 2 RPE 7, 270 kg x 2 RPE 8, 280 kg x 2 RPE 9

TnG slingshot bench - 20 min limit
70 kg x 5, 110 kg x 3, 140 kg x 2 RPE 6, 155 kg x 2 RPE 7, 165 kg x 2 RPE 8, 170 kg x 2 RPE 9

Snatch-grip RDLs
70 kg x 7, 110 kg x 7 RPE 6, 140 kg x 7 RPE 7, 150 kg x 7 RPE 8.5

Calf/toe raises 6 min
Supine planks 6 min
Rep range per set: 15-20/60 seconds

Had a really great week of training this week with several PRs! I video'd some stuff and was thinking about possibly putting together a compilation of this week's lifts.

[Jeff Hanselman]

Saturday 2-21-2015
Bike tempos 2x10x30 seconds, HR 140-150; rest until HR falls to 110-120 between each rep, rest as needed between each set
Inversion table 3x60 seconds

[Gumboots]

Are you doing another meet before the Raw Nats?
Do you have a vague idea of numbers you want to hit?