Squat (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 105 kg × 1 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 155 kg × 1 [Warm-up]
Set 6: 172.5 kg × 1
Set 7: 185 kg × 1
Set 8: 195 kg × 1 @ 8
Set 9: 187.5 kg × 2 @ 9.5
Set 10: 187.5 kg × 2 @ 8.5
Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 125 kg × 1 [Warm-up]
Set 6: 135 kg × 1 @ 8
Set 7: 140 kg × 1 @ 9
Set 8: 112.5 kg × 5 @ 6
Set 9: 112.5 kg × 5 @ 6
Set 10: 112.5 kg × 5 @ 6
Set 11: 112.5 kg × 5 @ 6
Narrow Grip Pull Up
Set 1: 8 reps
Set 2: 8 reps @ 9.5
I tacked on the @6 sets for bench since the heavy singles didn't feel like enough work. The single @ 140 kg moved pretty well though.
07-08-2020, 08:15 AM
John Helton
MTOG - W4D1 - mini-deload Wednesday, July 8, 2020
BW: 91.3 kg
Squat (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 105 kg × 1 [Warm-up]
Set 4: 130 kg × 1 [Warm-up]
Set 5: 155 kg × 1 [Warm-up]
Set 6: 172.5 kg × 1
Set 7: 182.5 kg × 2 @ 8
Set 8: 182.5 kg × 2 @ 8
This is a mini-deload week as I'm in the middle of a 7 week peaking block and I usually deload after 4 weeks.
07-09-2020, 08:47 AM
John Helton
MTOG - W4D2 Thursday, July 9, 2020
BW: 91.2 kg
Bench Press (Barbell)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 55 kg × 3 [Warm-up]
Set 3: 75 kg × 1 [Warm-up]
Set 4: 95 kg × 1 [Warm-up]
Set 5: 115 kg × 1 [Warm-up]
Set 6: 127.5 kg × 3
Set 7: 135 kg × 2 @ 8
Set 8: 135 kg × 2 @ 8
Low Pin Bench Press
Set 1: 142.5 kg × 1 @ 10
Set 2: 127.5 kg × 2 @ 8
Skullcrusher (Barbell)
Set 1: 33.6 kg × 12
Set 2: 35.1 kg × 10
Set 3: 40.1 kg × 8
Set 4: 40.1 kg × 10 @ 10
07-10-2020, 09:17 AM
John Helton
MTOG - W4D3 Friday, July 10, 2020
BW: 90.9 kg - weight is going the wrong direction
Sumo Deadlift (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 95 kg × 3 [Warm-up]
Set 3: 125 kg × 1 [Warm-up]
Set 4: 155 kg × 1 [Warm-up]
Set 5: 185 kg × 1 [Warm-up]
Set 6: 207.5 kg × 1
Set 7: 220 kg × 2 @ 7
Set 8: 220 kg × 2 @ 8
Split Squat (Dumbbell)
Set 1: 40 lb × 12
Set 2: 47.5 lb × 10
Set 3: 50 lb × 8
I wore a mask while squatting today because those are the USAPL rules. Very hard to valsalva. Distracting. I also forgot my belt and had to use a velcro belt. Those things suck. Whatever. Got it done.
07-14-2020, 09:09 AM
John Helton
MTOG - W5D3 Wednesday, July 15, 2020
BW: 91.5 kg
Sumo Deadlift (Barbell)
Set 1: 155 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 305 lb × 1 [Warm-up]
Set 4: 375 lb × 1 [Warm-up]
Set 5: 455 lb × 1 [Warm-up]
Set 6: 505 lb × 2
Set 7: 525 lb × 2 @ 9 - 2RM PR
Romanian Deadlift (Barbell)
Set 1: 270 lb × 10
Set 2: 270 lb × 10
Set 3: 290 lb × 8
Set 4: 290 lb × 8 @ 7.5
Previous best 2RM was 222.5 kg. This was 238.1 kg. That was fun. After I pulled 505 lbs x 2, my coach said to throw another 10 lbs on each side. So I did.
07-16-2020, 04:06 PM
John Helton
MTOG - W5D4 Thursday, July 16, 2020
BW: 91.4 kg
Bench Press (Barbell)
Set 1: 95 lb × 5 [Warm-up]
Set 2: 145 lb × 3 [Warm-up]
Set 3: 185 lb × 1 [Warm-up]
Set 4: 235 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 302.5 lb × 2 @ 9 - PR
Set 7: 302.5 lb × 2 @ 9.5
Low Pin Bench Press
Set 1: 270 kg × 3 @ 7.5
Set 2: 272.5 kg × 3
Set 3: 275 kg × 3 @ 8.5
Skullcrusher (Barbell)
Set 1: 82.5 lb × 10
Set 2: 92.5 lb × 8
Set 3: 100 lb × 6
Set 4: 105 lb × 7 @ 9.5
07-17-2020, 02:51 PM
John Helton
MTOG - W5D5 Friday, July 17, 2020
BW: 91.4 kg
Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 255 lb × 1 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 375 lb × 1 [Warm-up]
Set 6: 415 lb × 2 @ 8.5
Set 7: 415 lb × 2 @ 10
Goblet Squat (Kettlebell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10