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W2D5
Sunday, September 13, 2020
BW: 91.7 kg
Squat (Barbell)
155 kg x 4 x 8
32 reps at 71% is pretty challenging. Tried to keep the rest to 2:30. I'm spreading this week out over 9 days. I will then do a couple easy deload workouts on Tuesday and Wednesday. Mini vacation to Montana this weekend.
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W2D6
Monday, September 14, 2020
BW: 91.9 kg
Bench Press (Barbell)
110 kg / 242.5 lbs x 4 x 8
Lateral Raise (Dumbbell)
25 lbs x 8 x 2
25 lbs x 12 @ 10
Single Arm Tricep Extension (Cable)
15 kg / 33.1 lbs x 12 x 2
16.5 kg / 36.4 lbs x 12
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Deload
Wednesday, September 16, 2020
BW: 91.96
Squat (Barbell)
Set 1: 115 lb × 5 [Warm-up]
Set 2: 175 lb × 3 [Warm-up]
Set 3: 230 lb × 1 [Warm-up]
Set 4: 290 lb × 1 [Warm-up]
Set 5: 345 lb × 1 [Warm-up]
Set 6: 385 lb × 1
Set 7: 385 lb × 1
Set 8: 385 lb × 1
Set 9: 385 lb × 1
Set 10: 345 lb × 2
Set 11: 345 lb × 2
Set 12: 345 lb × 2
Set 13: 345 lb × 2
Bench Press (Barbell)
Set 1: 120 lb × 5 [Warm-up]
Set 2: 155 lb × 3 [Warm-up]
Set 3: 190 lb × 3 [Warm-up]
Set 4: 225 lb × 15 @ 10
Set 5: 225 lb × 8 @ 9
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W3D1
Tuesday, September 22, 2020
BW: 92.2 kg - Gained weight from eating and drinking too much in Bozeman.
Squat:
179.2 kg / 395 lbs x 1
197.3 kg / 435 lbs x 1 (shown)
188.2 kg / 415 lbs x 1 x 6
e1RM = 219.1 kg / 483 lbs
Lighter than two weeks ago, but it moved faster. Strengths seems to have held during my deload. Backoff sets were about 8 lbs heavier.
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W3D2
September 23, 2020
BW: 92.2 kg
Bench Press:
129.3 kg / 285 lbs x 1
138.3 kg / 305 lbs x 1 (shown)
131.5 kg / 290 lbs x 1 x 4
127.0 kg / 280 lbs x 1 x 2
e1RM = 152.4 kg / 336 lbs
Backoff sets became a little tougher than I wanted. Need to recalibrate a bit.
Single Arm Tricep Extension (Cable)
Set 1: 16.5 kg × 12
Set 2: 16.5 kg × 12
Set 3: 16.5 kg × 10 @ 10
Cable Crossover
Set 1: 11 kg × 12
Set 2: 14 kg × 12
Set 3: 14 kg × 12
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W3D3
Thursday, September 24, 2020
BW: 92.1 kg
Sumo Deadlift (Barbell)
231.3 kg / 510 lb × 1
197.3 kg / 435 lb × 3 x 5
Low Pin Squats (Barbell)
156.5 kg / 345 lb × 3
161.0 kg / 355 lb × 3
165.6 kg / 365 lb × 3
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W3D4
Friday, September 25, 2020
BW: 92.2 kg
Bench Press With Slingshot (Barbell)
129.3 kg / 285 lb × 3 x 5
Low Pin Bench Press
106.6 kg / 235 lb × 3
111.1 kg / 245 lb × 3
113.4 kg / 250 lb × 3 @ 8
Low pin bench is relatively difficult for me.
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W3D5
Saturday, September 26, 2020
BW: 92.1 kg / 203.1 lbs - Avatar still giving me 2500 calories. That will be going down with the next check-in.
Squat (Barbell)
167.5 kg / 369.3 lbs × 3 x 7
I decided to change things up a tiny bit. I'm holding the intensities the same across lifts for a given rep range and just adjusting the the number of set to hit specific H-values. The prescription here was 76.7% for sets of 3 reps. Good workout.
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W3D6
Sunday, September 27, 2020
BW: 92.0 kg / 202.8 lbs
Bench Press (Barbell)
115 kg / 253.5 lbs × 3 x 8
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W4D1
Wednesday, September 30, 2020
BW: 91.8 kg / 202.4 lbs
Squat (Barbell)
176.9 kg / 390 lbs x 1
183.7 kg / 405 lbs x 1 x 7
Fastest rep was 5th set at .47 m/s. Last was slowest at .41 m/s. Dropped that @8 single in favor of just using speed device for calibration. e1RM = 476 lbs.
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