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12-11-2017, 05:46 AM
#241
Thurs Macros:
85f, 302c, 259p
Fri Macros:
69f, 299c, 252p
Sat Macros:
72f, 303c, 250p
Sun Macros:
70f, 298c, 251p
Fri 12-8-17 PM
Bw-224.8
Hanging Knee Raises x15,15,15,12,12,10 30 secs rest
Seated Lat Pulls, chin grip: 135x15,15,15,15,15,12 45 secs rest
Band Pull Aparts x20
Band Face Pull x25
Shoulder Dislocates x10
HIIT bike sprints x6
Sun 12-10-17 PM, 8 weeks out!
Bw- 225
Comp Squat w belt & wwraps
350x1 @ 6.5
370x1 @ 7.5
305x5x5
Ramped up to 4mins rest
E1RM: 406, -5
Comp Paused Bench w belt & wwraps
266x1 @ 6.5
280x1 @ 7.5
232x5x5
Ramped up to 3.5mins rest
E1RM: 308, -3
The singles and the first 2 or 3 sets felt like garbage.
Floor Press w wwraps
205x8 @ Hard 6
212.5x8 @ 7
212.5x8 @ 7
212.5x8 @ 7
212.5x8 @ Hard 7
Ramped up to 3mins rest
E1RM: 300, -7
Another Daily volume PR on bench- 14,700lbs+. Trying out singles @7 then back off work at a prescribed %. Next week singles @ 8, going to continue back off work as a percentage for a few weeks and then transition back to RPEs as I head into my taper. Fatigue from last week is catching up, right shoulder is bothering me- I am at MRV for the bench or probably overreaching a bit, looking forward to a low stress week next week.
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12-12-2017, 05:25 AM
#242
Mon Macros:
64f, 296c, 252p
Mon 12-11-17 PM
Bw- 225.4
2ct pause DL w/ belt & hooks
370x1 @ sub 6
390x1 @ Easy 6
350x4 @ sub 6
350x4 @ sub 6
350x4 @ sub 6
350x4 @ Easy 6
350x4 @ Easy 6
Ramped up to 4mins rest
E1RM: 454, PR
Been months, maybe a year since last doing pause DLs. Stayed conservative, pulled DOH using hooks. This is the most weight I have pulled using the hooks.
2 Ct pause bench w/o belt, w/ wwraps
250x1 @ 6
265x1 @ 7
240x4 @ 7
240x4 @ 7
240x4 @ 7
240x4 @ 7
240x4 @ 7.5
Ramped up to 3mins rest
E1RM: 296, + 0
Front Sq w/ belt
147,5x8 @ 6
157.5x8 @ 7
157.5x8 @ 7
157.5x8 @ 7
157.5x8 @ 7.5
Ramped up to 3.5mins rest
E1RM: 223,+7
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12-13-2017, 03:42 PM
#243
Mon Macros:
64f, 296c, 252p
Tues Macros:
69f, 275c, 251p
Tues 12-12-17 PM
Bw- 225.4
Ab Wheel Rollouts x30
D Handle Grip Lat Pulls 135x20,20,18 30 secs rest
Shoulder dislocates x12
Hammer Curls 35x20
Band Pull Aparts x18
30 mins on the treadmill
Wed 12-13-17 PM
BW- 224.2
2 Ct Pause Sq w/ belt & wwraps
310x1 @ 6
325x1 @ 7
290x4 @ 7
290x4 @ 7
290x4 @ 7
290x4 @ 7
290x4 @ 7
Ramped up to 3.5mins rest
E1RM: 363, +5
Feeling good here.
TNG Bench w/o belt, w/ wwraps
272x1 @ 6
285x1 @ 7
257x4 @ 7
257x4 @ 7
257x4 @ 7
257x4 @ Hard 7
257x4 @ 7
Ramped up to 3.5mins rest
E1RM: 318, +1 TNG PR
First single felt like crap, 2nd ok, 2nd working set felt good. Right shoulder is very achey at the moment.
Incline Bench w/o belt, w/ wwraps
165x8 @ 6
175x8 @ 7, PR
175x8 @ 7
175x8 @ 7
175x8 @ 7.5
Ramped up to 3.5mins rest
E1RM: 247, +3, PR
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12-14-2017, 04:30 PM
#244
Wed Macros:
63f, 276c, 256p
Thurs 12-14-17 PM
Bw-224.6
Comp DL w/ belt & wwraps
445x1 @ 6
465x1 @ 7
385x5 @ sub 6
385x5 @ sub 6
385x5 @ Easy 7
385x5 @ 8.5
385x5 @ 9.5
Ramped up to 5mins rest
E1RM: 519, +6
Over shot a bit here- supposed to be 5x5 at a pretty easy %- sub maximal work. Still should have stripped some weight off of the bar. I know better, dammit. Singles moved very fast.
Mini Band Bench, TNG w/o belt & wwraps
225x1 @ 6ish
240x1 @ 7ish
215x4 @ 7
215x4 @ 7
215x4 @ Easy 7, starting to get the hang of these
215x4 @ Easy 7
215x4 @ Easy 7
Ramped up to 3mins rest
E1RM: 268
First time doing any band work. Harder than expected but started to get used to the feel after a few sets.
RDL, w/o belt full ROM
235x8 @ 6
245x8 @ 7
245x8 @ 7
245x8 @ Hard 7
245x8 @ 7.5
Ramped up to 4mins rest
E1RM: 346, PR
Was still feeling those deads a bit, back to full ROM on these- felt pretty good.
Weekly Tonnage & Reps
Developmental, w4, w/of 12-10-17
Squat: 89 reps, 21,000lbs
Bench: 173 reps, 37,483lbs, weekly volume PR
DL: 89 reps, 28,015lbs
Good week, been several months since my squat and dl volume for a week have been this high. Feeling it but heres to big Prs in a few weeks!
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12-17-2017, 01:40 PM
#245
Thurs Macros:
62f, 277c, 248p
Fri Macros:
66f, 278c, 247p
Sat Macros:
67f, 268c, 246p
Dropped macros about 200 calories- need to lose 5-6lbs to make weight. Going to go with two refeed days, will adjust as I get closer to the meet.
Fri 12-15-17 PM
Bw-223.6, yay going down
Hanging Knee Raises x15,15,15 30 secs rest
Seated Lat Pulls, D Handle Grip: 135x15,15,15 30 secs rest
Shoulder Dislocates x10
HIIT bike sprints x6
Sun 12-17-17 PM, 7 weeks out!
Bw- 225.6, damn, going up- always so hard to cut weight!
Comp Squat w belt & wwraps
365x1 @ 7
380x1 @ 8
315x5 @ 7.5, way harder than expected
315x5 @ 7.5
Ramped up to 4.5mins rest
E1RM: 410, +4
Weird day, singles flat flew up, top single could have been @ 7.5 but at this point in the block going to stay real conservative. Fives on the other hand felt like garbage. Still carrying some low back fatigue from last week, I am sure that did not help.
Comp Paused Bench w belt & wwraps
275x1 @ 7
288x1 @ 8
240x5 @ Hard 6
240x5 @ 6
Ramped up to 3.5mins rest
E1RM: 311, +3
Again, top single was very fast, probably @ 7.5- this is good sign coming off two very high volume weeks. Rep work was as expected.
Floor Press w wwraps
215x8 @ 7
225x8 @ 8, PR
225x8 @ 8
Ramped up to 3mins rest
E1RM: 307, +7, PR
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12-19-2017, 05:18 AM
#246
Sun Macros:
61f, 347c, 233p
Mon Macros:
62f, 266c, 249p
Mon 12-18-17 PM
Bw- 226
RX 2ct pause DL w/ belt & hooks bbuuuttt back was stiff and sore. Wup to 365x1 then some Deficit DL work- 315x1 & 235x5x3. Then worked on comp sq technique working up 2 singles at 315. Most likely going to have make some DL programming changes going forward. Ran in to this issue earlier in the year- this time I am not scrapping the entire program. Going to try some things and see what works within my current framework.
Pin Bench, pause on pins, w wwraps
257x1 @ 6.5
275x1 @ Easy 8, 37lb PR
250x4 @ Easy 8, PR
250x4 @ Easy 8
Ramped up to 3mins rest
E1RM: 300, PR
Been awhile on these- except for my left elbow these felt great. Elbow is pretty damn sore at the moment.
Front Sq w/ belt
160x8 @ 7
170x8 @ 8, PR
170x8 @ 8
Ramped up to 3.5mins rest
E1RM: 232, +9, PR
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12-20-2017, 04:25 PM
#247
Tues Macros:
62f, 257c, 253p
Tues 12-19-17 PM
Bw- 226
Ab Wheel Rollouts x15,15,15,15,15 EMOM
Wide Grip Lat Pulls 135x15,15,15,15,12,12 30 secs rest
Shoulder dislocates x12
30 mins on the treadmill
Wed 12-20-17 PM
BW- 225, finally moving down
2 Ct Pause Sq w/ belt & wwraps
325x1 @ 7
340x1 @ 8, PR
305x4 @ Easy 8
305x4 @ 8
Ramped up to 4mins rest
E1RM: 367, +4
TNG Bench w/o belt, w/ wwraps
283x1 @ 7
295x1 @ 8, +5lb bench Gym PR
267x4 @ 8, +11lb bench PR
267x4 @ Hard 8
Ramped up to 3.5mins rest
E1RM: 319, +1 TNG PR
295 was a smoke show, probably less than @8. Old single at 290 was paused @9. Starting to get excited with my bench- looking like 142.5-145kg for 3rd attempt is a real possibility. Old 4RM was paused @9, still very happy with an 11lb increase. This is the first time for me that my TNG is stronger than my comp bench- up until this cycle TNG was about 5-10lbs under my comp bench.
Incline Bench w/o belt, w/ wwraps
173x8 @ 7
183x8 @ 8, PR
183x8 @ 8
Ramped up to 3.5mins rest
E1RM: 250, +3, PR
Starting to notice a trend this cycle. My singles are feeling easier than the rep work. Going to try and make a 1% adjustment down in my reps. For example 1@8 = 92%, 3@8=86% according to RPE chart, going to use 85%, in this example, for my 3rep calculation. Equals about 5lbs and see since singles have started to feel easier than the rep work.
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12-21-2017, 04:06 PM
#248
Wed Macros:
61f, 257c, 245p
Thurs 12-21-17 PM
Bw-224.4
Comp DL w/ belt & wwraps
465x1 @ 7
485x1 @ 8
405x5 @ 6.5ish
385x5 @ Easy 6
Ramped up to 5mins rest
E1RM: 524, +5, PR
485 moved fast, lock-out was not the smoothest though. Been awhile since I have pulled this heavy- need to knock a little rust off. Will repeat this weight next week unless 465 feels like air.
CG Bench, TNG w/o belt & wwraps
262x1 @ 7
275x1 @ 8, +15lb PR
248x4 @ 8, PR
248x4 @ 8
Ramped up to 3.5mins rest
E1RM: 297, +4
RDL, w/o belt
247.5x8 @ 7
257.5x8 @ 8, PR
257.5x8 @ 8
Ramped up to 3.5mins rest
E1RM: 352, +6, PR
Weekly Tonnage & Reps
Low Stress, w/of 12-17-17
Squat: 46 reps, 11,000lbs
Bench: 90 reps, 20,362lbs
DL: 36 reps, 11,000lbs
All in all solid training week. Tweaked my left shoulder on the inclines yesterday and left elbow is real painful. Back and SI continue to improve despite some minor setbacks which is a plus. Pretty pleased with this block so far and looking forward to transitioning to some heavier "strength" work in the upcoming weeks.
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12-24-2017, 02:15 PM
#249
Thurs Macros:
65f, 337c, 237p
Fri Macros:
77f, 319c, 275p- oops!
Sat Macros:
66f, 262c, 247p
Fri 12-22-17 PM
Bw-223.6
Skipped GPP, got caught up in Holiday stuff.
Sun 12-24-17 PM, 6 weeks out!
Bw- 223
Comp Squat w belt & wwraps
370x1 @ 8
385x1 @ 9
325x4 @ 8, this confirmed it- overshot
300x4 @ Hard 6
300x4 @ 6
300x4 @ 6
Ramped up to 4.5mins rest
E1RM: 402, -8
Could not believe what my singles were telling me, not sure why squats dropped- one of those days.
Comp Paused Bench w belt & wwraps
277x1 @ 7
290x1 @ 8, tied old 1RM PR but at a lower RPE
245x4 @ Hard 6
245x4 @ Hard 6
245x4 @ 6
245x4 @ Hard 6
Ramped up to 3.5mins rest
E1RM: 313, +2, PR
Top single was truly an 8 today, bench felt blah.
2ct Pause Bench w wwraps
208x8 @ 7
218x8 @ 8, PR
218x8 @ 8.5
208x8 @ Hard 8
Ramped up to 3.5mins rest
E1RM: 298, +2, PR
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12-25-2017, 11:20 AM
#250
Sun Macros:
69f, 335c, 239p
Mon 12-25-17 AM
Merry Christmas!!!
Bw- 223.6
2ct pause DL w/ belt & hooks
390x1 @ sub 6
415x1 @ Easy 7, PR
365x5 @ Easy 7, PR
365x5 @ Easy 7
Ramped up to 4mins rest
E1RM: 467, +13 PR
These felt good today.
Pin Bench, pause on pins, w wwraps
267x1 @ 7
280x1 @ 8, 5lb PR
243x5 @ 8, PR
243x5 @ Hard 8
243x5 @ 8
Ramped up to 3.5mins rest
E1RM: 303, + 3 PR
303 Tempo Sq w belt
235x8 @ death, lol, I mean 8, + 27lb PR
235x8 @ 10
Ramped up to 4mins rest
E1RM: 321, PR
RX was @7x8, @8x8x3, did not make it. Overshot to begin with. These kicked my ass. Been well over a year since I have done any tempo work, started to strip some weight off the bar for another set but my low back was spasming and my legs were shaking. No since in getting injured over supplemental work.
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