If You're Comfortable You're Doing IT Wrong

[egro31]

My progression while working with SSC Rori Alter.

Powerlifter
178 = 420/275/505(wraps)
194 = 445/285/510(wraps)

I strive for technical MASTERY.
DONE sacrificing form for weight on the bar!
I've left my EGO at the door --
Persistance and dedication.

AFAACPT - CPPS - PNC
B.S. Ex.Science (Spring '17)

Current E1RM
Squat - 365 (wrapless)
Bench - 262
Dead - 423

[egro31]

A1. Squat - No Belt
45 x 5
95 x 5
135 x 5
185 x 3
245 x 1
275 x 5 @ 7
285 x 5 @ 8
290 x 5 @ 9
275 x 5 @ 9

B1. Bench Press - Close Grip
45 x 5
65 x 5
95 x 5
135 x 3
165 x 1
185 x 5 @ 6
195 x 5 @ 7
205 x 5 @ 8
213 x 5 @ 8.5
218 x 5 @ 9
210 x 5 @ 9

C1. Press
45 x 5
65 x 5
95 x 3
115 x 1
120 x 9 @ 9
115 x 5 @ ?
-I had some bicep tingling/pain when I was getting into the rack position.

[egro31]

A1. Low Row
185 x 10
185 x 10
185 x 10
185 x 10

B1. ScareCrows
38 x 10
43 x 10
43 x 10
43 x 10

C1. Triceps Extension
48 x 10
53 x 10
53 x 10

D1. Hammer Curls
40 x 10
40 x 10
40 x 10

E1. GHD Abs
:10 every :15&:45 for 8 minutes

F1. Sled Sprints
185 x :20/1:40 x 7

[egro31]

A1. Rack Pull
395 x 5 @ 7
410 x 5 @ 8
420 x 5 @ 9

B1. Pin Press
200 x 5 @ 7
210 x 5 @ 8
220 x 5 @ 9

C1. Box Squat
200 x 9 @ 9
190 x 9 @ 9

D1. DeadLift
275 x 9 @ 9
260 x 9 @ 9

[egro31]

A1. Squat - Competition
285 x 5 @ 7
295 x 5 @ 8
310 x 5 @ 9
295 x 5 @ 9

B1. Bench Press - Competition
208 x 5 @ 8
213 x 5 @ 9
203 x 5 @ 9

C1. Bench Press - 2ct Pause
180 x 7 @ 8
180 x 7 @ 9

[John Petrizzo]

Hey Eric,

Welcome to the forum. Good luck working with Rori. I hope she is nicer to you than she is to me!

[Rori Alter]

Hey Eric,

Welcome to the forum. Good luck working with Rori. I hope she is nicer to you than she is to me!

I am nicer to him.

[egro31]

5/12/15
A1. Dead Lift - Competition
135 x 5
185 x 3
245 x 3
295 x 1
335 x 5 @ 7
350 x 5 @ 8
365 x 5 @ 9
345 x 5 @ 9

B1. Bench Press - TNG
45 x 5
95 x 5
115 x 3
155 x 3
195 x 1
218 x 4 @ 7
225 x 4 @ 8
235 x 4 @ 9
220 x 4 @ 9
-couldnt find my groove with these today

Squat - 3/0/3
135 x 3
155 x 1
180 x 7 @ 7
185 x 7 @ 8
185 x 7 @ 8

[egro31]

5/13/15
A1. Pull Downs - Supine
175 x 8
150 x 8
150 x 8
150 x 8
150 x 8

B1. Pull Downs - 1 Arm
55 x 8
55 x 8
55 x 8
55 x 8
55 x 8

C1. Kroc Row
75 x 8
75 x 8
75 x 8
75 x 8
75 x 8

D1. JM Press
95 x 8
95 x 8
85 x 8
90 x 8
D2. Barbell Curls
85 x 8
75 x 8
75 x 8
75 x 8

E1. GHD AB Superset
10 minutes

F1. HIIT - Row Machine
2471m x 7 (:20/1:40)

[egro31]

Hey Eric,

Welcome to the forum. Good luck working with Rori. I hope she is nicer to you than she is to me!

I am nicer to him.

lmao had me dying!