Training log for USAPL BOSS NORCAL

[koreansavage]

2/23/16

Squats 5x5 355lb rpe 7-8
Bench 6x4 pause 2 ct. 215lb (easy af)
deadlift paused 290lb 4x4 paused (little difficult, but form improved)

[koreansavage]

2/15/16

Front squats: 5x3 270lb
OHP: 125lb 5x3
Bench: 185lb 5x3
Snatch worked up to easy singles of 135lb

[koreansavage]

Squat Pr: 395lbx5 rpe 9.5
Bench PR: 230lb x5 (first 4 paused)
Deadlifts: 350LBX5 (Ollie shoes, no belt.)

Thank you for the programming MJ!

[koreansavage]

2/29/16

Squats: 360lbx3, 355lbx3, 275lb 3x5 (just wasn't there that day)
CGB paused: 215lb 2x4, 220lb 3x4, 225lb 1x4
Block pull at knee 360lb 5x3 (supposed to be rack pull, but rack height is too high at our gym)

[koreansavage]

2/3/16

Front Squats: 280lbx3, 280lbx3, 285lbx3, 295lbx3, 300lbx3 (PR) rpe 7.5-8

Shoulder cuff issue. Didn't do anything else.

[koreansavage]

2/5/16

Squats: bar, 135lb, 225lb, 275lb, 315lb, 365lbx2, 385lbx1, 405lbx1, 430lbx1 @ RPE 8-8.5, 4x4 375lb end at rpe 8.5

OHP: 5x5 105lb (shoulder feels better)

[risepmj]

Squat Pr: 395lbx5 rpe 9.5
Bench PR: 230lb x5 (first 4 paused)
Deadlifts: 350LBX5 (Ollie shoes, no belt.)

Thank you for the programming MJ!

2/5/16

Squats: bar, 135lb, 225lb, 275lb, 315lb, 365lbx2, 385lbx1, 405lbx1, 430lbx1 @ RPE 8-8.5, 4x4 375lb end at rpe 8.5

OHP: 5x5 105lb (shoulder feels better)

Yeah!!

[koreansavage]

2/7/16
Deadlift 365lbx1, 385lbx1, 405lbx1, 430lbx1, 3x5 315lb

Bench press paused: 245lbx1, 260lbx1, 210lb 2x4, 215lb 1x4, 220lb 1x4 rpe 9

[koreansavage]

3/9/16
Squat tempt 303 265lb 3x5 (easy)
Clean 185lb 5x3 (form is much better) pretty easy.
Bench 180lb 3x5 (very easy)

[koreansavage]

3/11/16

Squats: 3 sets of 5 360lb (super easy)

Bench: 5 sets of 6 TNG 205lb ended at rpe 8 (speed was consistent)

HIIT bike 20 second on 40 second off x 5

ab accessory