Member
2/8/14
take it easy week continues...
Deadlift
95x10
135x5
155x3
Paused 2ct
185x7x3 @ 8, 8, 9 (back is still really sensitive, was conservative with weight) - EDIT - after watching the video, first set was 185x9, oops. Also RPE maybe more like 7, 7, 8)
Floor Press
45x10
70x5
95x5
110x2
115x7 @ 8
115x7 @ 9
110x7 @ 9
Barbell Row (from the floor)
65x10
85x6
95x3
115x7x3 RPE unknown, this was my first time doing these and I didn't really feel adept enough to gauge RPE
Last edited by Gwyn Brookes; 02-08-2014 at 07:04 PM.
Member
2/9/14
Squat
45x5x2
95x5
135x3
155x2
175x2
190x4 @ 9.5
180x4 @ 9
180x4 @ 9.5
Bench (1 ct paused)
45x5x2
70x5
95x4
110x2
120x3 (too fast, also this was too heavy for a set of 4)
115x4 @ 8.5
115x4 @ 9
110x4 @ 9
Deadlift
95x5
135x3
185x3
225x2
245x1
265x4 @ 10
250x4 @ 9
Member
2/11/14
Squat
45x5x2
85x5
Tempo (303) Squat
115x3
135x5x2 @ 8, 9
130x5 @ 9
Hard to gauge the RPE on these. The eccentric hurt my knees a lot. By the last 2 of the last set, coming up was hurting - just my right knee - enough to cause me to shift over to the left leg to finish. By set 3 I had found a way to do them without the eccentric knee pain, by driving my knees out harder on the way down, but then I had the concentric issue - but maybe by then my knees were just unhappy.
Bench
45x5x2
70x5
95x3
Paused (3ct)
107x5 @ 9
103x5 @ 9
Paused (2ct)
100x5 @ 9
95x5x2 @ 8, 8.5
GPP - 25 chins, 4x10 each abs/back (roman chair), 6 C2 intervals, 10 min cool down, mobility (hamstring/adductor work)
Member
2/13/14
Squat
45x5x2
85x5
115x3
135x2
Paused (2ct)
135x1
150x5 @ 9 (a shitty 9 that felt like a 10 - under-recovered)
141x5 @ 9 (possibly an 8 but I was so done)
Bench (TnG)
45x5x2
70x5
95x4
110x2
115x2
120x5 @ 10 - rep PR
115x5 @ 9
113x5 @ 9
Press
45x5x2
55x5
65x3
75x2
80x1
86x4 @ 10 - last rep was the second slowest press ever
83x4 @ 9
81x4 @ 10 - last rep was the third slowest press ever
GPP - 20 chins, 4x10 abs/back roman chair, 6 C2 intervals and 10 min cool down. 10 min mobility (hamstring/adductor work)
Last edited by Gwyn Brookes; 02-13-2014 at 09:59 PM.
✓ Member
Congrats on the bench PR!! And we'll probably have to put together a timed press contest sometime. We have a lot of us who feel like we're in contention for first place.
Member
not sure if I actually want to win that one, hahaOriginally Posted by scteacher
Member
Great bench PRs!
Member
thanks!
Member
2/15
Deficit (2”) Deadlift 235x5 @ 9, 225x5 @ 10 (back irritated on rep 3 of first set – also bar got away from legs on that rep)
Incline Bench Press 95x5x2 @ 8, 9, 90x5x2 @ 8, 8.5 (back was getting worse)
Barbell Row (from floor) 115x5x2 @ ?, 110x5 @ ?. (These felt more correct than last week, but by the third set they were hurting my back. Also did a lot of de-compression (hanging from a chinup bar) in between sets today.)
Today was a rough one.
Member
2/16
Had a rough night, was not sure how today would go.
Squat
45x5x2
95x5
135x3
160x2
180x2
195x3 @ 9.5
195x1x2 - didn't care for the triple so I did a couple more singles
180x3 @ 9.5
Bench
45x5x2
70x5
95x4
1 ct pause
110x2
115x1
120x3 @ 9
120x3 @ 10
115x3 @ 9
3 ct pause
110x4 @ 9
102x4 @ 9
The 3 ct paused should have been sets of 6.
Left feeling better than when I walked in, so that is a plus. Of course then I worried that I didn't squat enough.
Posting Permissions
Reply With Quote