Lou's Log

[lou t]

7/3
bw 160

bench
195 x 10
210 x 8
220 x 8
5 minutes rest between sets

Weighted chins
32.5 x 10, 9, 8, 6
3 minute rest between sets

Arm Superset #2
reverse curl/wrist curl
60 x 10, 10, 10, 10, 10, 10, 10, 10
no rest between sets

20 minute cardio

Note:
bench move well. Didn't seem to have as much pulling strength today on the chins.

[lou t]

7/4
bw 160

ohp
80 x 5
95 x3
110 x 2
120 x 1
125 x 1
135 x 5 rpe @ 9
3 minute rest between sets

Weighted Dips
bw+ 105 x 5,5,5
4 minute rest between sets
bw+50 x 10, 10, 7
bw+25 x 8, 8, 7
bw+ 15 x 8,8,8
60 second rest between sets

Back Supersetted
low cable upright row/wide grip pull downs
85 x 10 x 10
no rest between sets

Note:
Hard session.....Wiped out, no cardio.

[57bergstrm]

Well done!

[slowmotion]

Good work there, Lou!

[lou t]

Good work there, Lou!

Well done!

thank you both

[lou t]

7/6

squat
285 x 3,3,
300 x 1

DL
345 x 1
285 x 3,3,3

Pendlay Rows
175 x 10, 10, 8, 8

Power Shrugs
285 x 5,5,5

Note:
Started to taper volume 4 weeks out from PL meet 8/1. Normally would start taper 3 weeks out but I think my oblique injury will benefit some with less volume. Next week I will probable taper back the intensity as well.

[Vince Cifani]

7/6

squat
285 x 3,3,
300 x 1

DL
345 x 1
285 x 3,3,3

Pendlay Rows
175 x 10, 10, 8, 8

Power Shrugs
285 x 5,5,5

Note:
Started to taper volume 4 weeks out from PL meet 8/1. Normally would start taper 3 weeks out but I think my oblique injury will benefit some with less volume. Next week I will probable taper back the intensity as well.

Any idea what you're looking to hit for the meet?

[lou t]

Any idea what you're looking to hit for the meet?

Hey Vince, thanks for checking in.
my thoughts are, since as a master the requirement to qualify is to post 3 successful lifts. there is no weight requirement. So i may just go lighter then usual on each first attempt. Assuming I pass those I will qualify. then the decision for the second and third attempts will probably be a game day decision on how the weights are moving, although I will have some numbers in mind.

first attempts based on my 3 rep max - 10%
squat - 290
bench - 235
DL - 340

second attempt
squat - 325
bench - 250
dl - 375

third attempt
squat - 340
bench - 260
dl - 400

I'm confident about the second attempts, but given the 12 weeks without squatting or DLing, third attempts will be iffy. adrenaline will have to supply what may be lacking.

thanks for asking

[lou t]

7/7

bench
235 x 4,4,4
5 minute rest between sets

paused bench
195 x 3
205 x 3
215 x 3
3 second pause - 120 seconds rest between sets

chins
bw x 10, 8, 8

Note:
tendinitis in my left elbow was on fire so no bi or tri work.

cardio
10 minute tabata on stationary bike

[lou t]

7/9
4 weeks out from 8/1 USAPL started to taper volume this week.

squats
300 x 2
310 x 1
320 x 1

SLDL
255 x 8

Pendlay Rows
185 x 6,6,6

Power Shrugs off pins
295 x 8,8,8

Note:
Right obliques pain worse than ever. I may only have 1 or 2 decent lifts in my during comp. considering I did 320 after the first two sets today I may be able to hit 340 as my third attempt.