Alex's Log

[Alex Ptacek]

Chill bench day warming up for tomorrow's SBD. Signed up for a meet, 14 weeks out tomorrow.

Bench Press
4x5 @ 275 PR
Larsen Press
2x5 @ 235

[Alex Ptacek]

14 WEEKS OUT

Squat
1x1 @ 440
3x7 @ 330
Deadlift
1x1 @ 463
3x7 @ 353
Bench Press
1x1 @ 315
4x3 @ 275

[Alex Ptacek]

Lighter day to start meet prep.

Squat
3x9 w/ 275 @ 5-6
Bench Press
5x8 w/ 235 @ 5-6

[Alex Ptacek]

10's at RPE 5 are still hard.

Deadlift
1x10 w/ 365 @ 5
2x10 w/ 331
Bench Press
2x1 w/ 308 @ 7-7.5
4x5 w/ 242

[Alex Ptacek]

Tempo Squat
1x4 @ 353
2x4 @ 325
Bench Press
1x3 @ 275
4x3 @ 264
CG Larsen Press
3x9 @ 176

[Alex Ptacek]

Easy bench day.

Bench Press
1x5 @ 275
3x5 @ 260
Larsen Press
2x7 @ 185

[Alex Ptacek]

Good SBD.

Squat
1x1 @ 385 RPE 5
3x7 @ 315
Bench Press
1x1 @ 315 RPE 7.5
4x3 @ 275
Deadlift (Beltless)
1x1 @ 420 RPE 4-5
3x8 @ 308

[Alex Ptacek]

My best squats and benches have been in historically ridiculous volume periods. I was doing 30+ squat reps per session and a 7x10 on belt squat when I hit my best squat. I was doing 7x8's and 7x5's when I hit my best bench. So I'm hoping this pays off. These workouts are fun and rewarding in a certain way. I love this training day every week.

Squat
4x9 @ 295
Bench Press
6x8 @ 245

4x10 zercher and rows after.

[Alex Ptacek]

I forgot my belt on Saturday and deadlifted better. So tried no belt today and it went amazing. Wedging and position are godlike sans-belt. I've got a 10mm in the mail, but I'll be going beltless until then.

Deadlift (Beltless)
1x10 @ 374
3x10 @ 336
Tempo Bench
1x1 @ 297
Bench Press
4x5 @ 253

[Alex Ptacek]

Tempo Squat
1x4 @ 350
3x4 @ 325
Bench Press
1x3 @ 285
5x3 @ 270
CG Larsen Press
3x9 @ 180