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Thanks Cole!
Deadlift
Prescription - same as squats and bench yesterday - heavy single at 8, then sets of 4 at 72% 1RM
70-5
120-3
170-3
210/462-1
230/507-1 at rpe 8.5 - Est 1RM 247kg - Vid below
175/385-4,4,4,4,
2ct pause bench
Prescription - work up to a set of 2 at rpe9, then back off 5% for 2 more sets
Bar-10
70-5
120-3
150/330-2,2,2, Didn't quite reach rpe9 so didn't back off the weights
Skipped accessory high bar squats
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Pin squats - Pins set at bottom of squat
Prescription - Work up to 1 rep at RPE 8, then 1 set of 2 at RPE 8, then take off 5% for another set of 2
Bar-10
70-5
120-4
170-2
190-1
210/463-1 @ RPE 8
200/440-2 @ RPE 8
190/428-2 @ RPE easier than 8
Close grip bench - Prescription - 3x3 at RPE 8 first set
Bar-15
70-5
120-3
145/320-3,3,3,
Feet up bench Prescription - 1x3 at RPE 9, remove 5% and 3 more reps
145/320-3
140/309-3
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2 count pause deadlift - pause just off the floor
Prescription - Work up to a single at rpe 8, then 2 at rpe 9, drop 5% and another 2 sets of 2
70-5
120-5
170-2
210/463-1 - Hope these help my deadlift cause I hate doing them
200/441-2
190/419-2,2,
T&G bench
Prescription - work up to 2 sets of 3 at rpe 9 1st set
Bar-12
70-5
120-3
155/341-3
170/375-2 - Donned the slingshot and bumped the weight up a bit - Not part of the program but wanted to feel a heavier weight in my hands but not strain myself. Stopped with a rep or two in the tank.
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Week 15 - last week of training before my taper week - Exactly 2 weeks out from my lifting date at Worlds. Need to cut about 4 pounds, hopefully all fat and no muscle! I also found out on good lifts who my competition is. The best total going into the meet is 620 kg. If all goes well I may be able to beat that. I'm sure the other guys are doing their best to up there total too, so it should be very competitive!
Squat
Work up to a single at rpe 8, then determine 1RM, then 3 sets of 3 at 76% of 1RM
Bar-10
70-5
120-3
170-2 (added knee sleeves here)
200/440-1
215/474-1 at rpe 8.5 - est 1RM-229kg/505lbs - Made sure I got depth on this rep - vid below
175/385-3,3,3, These went well and seemed light
Bench
Prescription same as squat but go to RPE9
Bar-15
70-5
120-1
145-1
165kg/363lb-1 at rpe 9. Est 1RM is 173kg. - vid below
180kg/396lb-1 sling shot T&G. Felt heavy but moved fairly well - again wanted to feel the heavier weight but not strain myself. - took a vid of this as well
133/-3,3,3,
✓ Member
It's going to be exciting to watch from afar, Marc. And to hear about your trip to Mongolia.
Knock it out of the park!
Member
Thanks Bill! Much appreciated!Originally Posted by Bill Anders
Was planning on a 235 kg single deadlift today, but today was not the day. We had to euthanize our 14 year old lab yesterday, she was just getting too far gone. In the past week her back legs just mostly stopped working, and she was getting incontinent. As a result I didn't sleep well thinking about that, On top of that I had a super busy/stressful day at work. I'm responsible for project management at a chemical plant shutdown occurring right now, so all kinds of activity/meetings additional stress today. Plus, some fatigue carry over from yesterday.
Now that all the excuses are out of the way...
Deadlift
70-5
120-5
170-2
210/463-1
235/518-F - Tried a couple times and couldn't break it off the floor. Called it quits then. I did a 230kg single last week as well as some heavy paused so I think some fatigue was carried over. At least I hope that is the issue! I probably won't do any more heavy deadlifts until the meet.
2 count paused bench
Bar-10
70-5
120-2
130/286-4,4,4, - stayed relatively light with these today since I went heavy yesterday.
✓ Member
It sounds like y'all did the right thing. Not that that ever makes that decision easier. Years ago, we experienced the same with our greyhound and finally had him released from his pain on his 10th birthday. It still stings, but we know we did the right thing at that time for everyone.
Sounds like all of the stressors are building up right now. Keep them under control and you'll have a great meet!
Member
Sorry to hear about your Pup, it's always heartbreaking to lose them.
Member
Thanks again Bill!
Yep, still thinking about it. Thankfully we still have our other dog. He's lonely now too though!
Today - Not feeling so great today. There's a bug going around work, and my daughter just came home today from university and she's sick as well. Doubling up on my vitamins!
Pin squats
Bar-10
70-5
120-3
170/375-1
190/419-1 - Called it here. Was harder than it should have been. It's ok though, I need some recovery and don't need to push too hard now, especially with accessory exercises.
160/353-4 - Did only one back off set.
Close grip bench
Bar-10
70-5
120-2
140/309-4,4,4, - Arms were a bit sore, but the weights moved well.
Skipped the feet up bench - going to go sit in the hot tub...
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My meet is now exactly 7 days out. I lift next Monday morning. Today I dusted off my Team Canada comp singlet from 5 years ago and tested my openers. Will probably do 1 more light session Wednesday, then fly out Thursday.
Bit of a stomach ache today for some reason. Could feel it when I tightened my belt. Didn't seem to affect my lifts which is good.
Squat
Bar-10
70kg/155lb-5
120/265-3
170/375-1
200/441-1
210/463-1 - Probable opener - Seemed to go well, could probably do 3 at this weight. Vid below
150/330-3 - Easy back off set.
Bench
Bar-10
70kg/155-5
120/265-1
145/319-1
163/359-1 - This was my projected opener - went a little harder than I thought it would. My R arm was slower than my left. Don't think I could triple this, but double yes. I note a small heave at the bottom, so I'll have to be careful not to do this or get red lighted. May open slightly lighter at 160kg/352. We'll see how I feel at the meet. Maybe all primed up and with a couple caffeine pills this may go a bit quicker (did this after a long day of work). Vid below
120/265-4 easy back off set
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