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W4D2
Thursday, October 1, 2020
BW: 91.7 kg / 202.2 lbs
Bench Press (Barbell)
127.0 kg / 280 lbs × 1
129.3 kg / 285 lbs x 1 x 2 (.36 m/s)
131.5 kg / 290 lbs x 1 x 6 (.32 -> .22 m/s)
I cut this one set short because the last set was pretty slow. e1RM = 155 kg / 341 lbs.
Cable Crossover
Set 1: 14 kg × 12
Set 2: 16 kg × 12
Set 3: 16 kg × 12
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W1D1
Sunday, October 4, 2020
BW: 91.1 kg / 200.8 lbs
Squat (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 80 kg × 3 [Warm-up]
Set 3: 110 kg × 1 [Warm-up]
Set 4: 135 kg × 1 [Warm-up]
Set 5: 160 kg × 5
Set 6: 167.5 kg × 5
Set 7: 175 kg × 5 @ 7.5
Set 8: 160 kg × 5
e1RM = 219 kg / 483 lbs
Bench Press (Barbell)
Set 1: 35 kg × 5 [Warm-up]
Set 2: 60 kg × 3 [Warm-up]
Set 3: 80 kg × 1 [Warm-up]
Set 4: 100 kg × 1 [Warm-up]
Set 5: 115 kg × 5
Set 6: 120 kg × 5 @ 7.5
Set 7: 110 kg × 5
Set 8: 110 kg × 5
Set 9: 110 kg × 5
e1RM = 150 kg / 331 lbs
Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 10 reps @ 10
Started a new mesocycle today. The plan is to ramp to an @8 on the 3rd set and then back off for some more work. Set my e1RM a bit high for bench and hit @7.5 on 2nd set.
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W1D2.1
Tuesday, October 6, 2020
BW: 91.5 kg / 201.7 lbs
Bench Press - Close Grip (Barbell)
Set 1: 45 kg × 3 [Warm-up]
Set 2: 60 kg × 1 [Warm-up]
Set 3: 75 kg × 1 [Warm-up]
Set 4: 85 kg × 10
Set 5: 87.5 kg × 10 @ 8
Set 6: 90 kg × 10 @ 9.5
Set 7: 80 kg × 10 @ 10
Strict Military Press (Barbell)
Set 1: 40 kg × 10 @ 9
Set 2: 40 kg × 8 @ 9
Set 3: 40 kg × 8 @ 10
Hypertrophy work will make you feel weak. Triceps were totally fried by the time I got to strict press. I was going to deadlift this morning too, but that will have to wait until tomorrow. Need to get to work.
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W1D2.2
Wednesday, October 7, 2020
BW: 91.6 kg / 201.9 lbs
These moved really well today. Hard to judge the RPE/RIR, but it definitely felt <@8.
Sumo Deadlift (Barbell)
186/410 × 5
195/430 × 5
204/450 × 5 @ 7
186/410 × 5
e1RM = 260/573
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W1D3.1
Thursday, October 8, 2020
BW: 91.7/202.2 - going the wrong way for some reason.
Bench Press With Slingshot (Barbell)
122.5/270.1 × 5
130/286.6 × 5
137.5/303.1 × 5 @ 9
122.5/270.1 × 5
122.5/270.1 × 5
e1RM = 164.3/362.2
Bent Over Row (Barbell)
60/132.3 × 10
62.5/137.8 × 10
65/143.3 × 10 @ 9
62.5/137.8 × 10
e1RM = 91.9/202.6. A bit of a hypertrophy e1RM. These are strict.
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W1D3.2
Sunday, October 11, 2020
BW: 91.6/201.9
SSB (Barbell)
135/297.6 x 5 x 4
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Cardio - W1D3
Sunday, October 11, 2020
Treadmill
W: 10 min
(R: 1 min, W: 2 min) x 4
W: 10 min
W pace - 3.2 mph, R pace - 6.0 mph
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W2D1.1
Monday, October 12, 2020
BW: 91.8/202.4
Bench Press (Barbell)
110/242.5 × 5
117.5/259.0 × 5
122.5/270.1 × 5 @ 7.5
110/242.5 × 5 x 2
e1RM = 153.3/338.0
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W2D1.2
Tuesday, October 13, 2020
BW: 91.9/202.6
Still awaiting my test results, but I felt a little crappy before this workout. Congestion and lethargy. Decided it was a good opportunity to test my body and mind. I am pretty happy with the outcome. BTW, I just rate my top set of squats as a 7.5 for anything less than 8. I don't want to add weight too quickly...and I suck at judging RPE.
Squat (Barbell)
162.5/358 × 5
170/375 × 5
177.5/391 × 5 @ 7.5
162.5/358 × 5
e1RM = 222.1/490
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Cardio - W2D1
Wednesday, October 14, 2020
Treadmill
W: 10 min
(R: 2 min, W: 2 min) x 3
W: 10 min
W pace - 3.0 mph, R pace - 6.0 mph
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