Performance-Adjusted Excellence

[Eric K]

BW - 194.2 (travel)

Sqt 55xsome, 145x5, 235x3, (pc 135x3) 325x1, (pc 185x3) 355x1 (b), (pc 215x3) 375x5@9 (gut leakage) (pc 215x3), 345x5@8.5, x5@8, x5@8

B 135x5x2, 185x5, 225x5, 250x1, 265x5@8.5, 250x5@7.5, x5@8x3

TT: 90 min

[Christopher John]

Sqt 55xsome, 145x5, 235x3, (pc 135x3) 325x1, (pc 185x3) 355x1 (b), (pc 215x3) 375x5@9 (gut leakage) (pc 215x3), 345x5@8.5, x5@8, x5@8

My power belly could probably afford to leak a bit...

[hector_garza]

I'm competing in November in the 90 kg weight class so I can even gain a little weight if I'm feeling feisty. Mostly, I just want to get back into PR territory and get over 1300 at the meet.

1300 would be awesome!
What are your goals for each lift to hit 1300?

[Eric K]

BW - 192.4

Beltless Wednesday

BL Sqt / PC:

(295 x 5 / 215 x 3) x 3

BL Press:

155 x 5@8, x5@7, x5@8, x5@8.5

BL TnGB:

255 x 5@9 x 3

Notes:

Tried BB rows again and they bothered my elbow again. Maybe I can mess around with grip and see if I can make it work

All light weights, with decent form, but I feel pretty smoked.

1300 would be awesome!
What are your goals for each lift to hit 1300?

460/340/550 would all be PRs and come out to 1350. We'll see how it goes, though!

Looking at things, and putting pointless speculation behind it, I'd need to do the following:

85% of 460 = 390 for squat; That's a ballpark for 5RM, and I'm pretty close, but I'm notoriously bad at translating reps to 1RMs.

85% of 340 = 290, call it 295 for uncertainties like the press command. I got 295 x 3 last training block, so it seems plausible.

85% of 550 = 467.5 ~ 470, which means I just need to regain an old PR (although at about 30 lbs light BW...)

More importantly, I want to establish a decent training plan and actually stick to it for the next 10 weeks. So far, so good.

[Eric K]

BW - 193.4

Power snatch:

115 x 2 x 3, 155 x 2 (muscle snatch on rep 2, too heavy), 135 x 2 x 2, 155 x 1 (still too heavy), 135 x 2 x 3

Sqt:

380 x 2 @9.5 -> moving on

BLCGDOHRDL:

315 x 4 x 5

BLCGPBP:

135 x 6, 185 x 6, 225 x 6

Notes:

Re: power snatch - gotta keep the Chris's interested in the log.

Re: Sqt - session to session increments are likely caput. I'm not at PR levels, but I'm comparing that PR to a me that weighed 30 more pounds. Weekly increments might be feasible for a bit, with some lighter variants for volume. The rest of the session was kind of just fucking around, so I'm not too fatigued on Sunday.

Also, obvious shout out to JC for the rest of the exercise selection.

[Chris McCarthy]

Zzzzzzzzzzzzzzzzzzzzzzzzzzz...(snort)....(cough).. ..did someone mention Power Snatch?

Always here Dude, even if only to silently urge you forwards.

[Eric K]

BW - 195.2

You might need ear plugs.

Power clean (~30 min):

185 x 3 x 2
205 x 3 x 2
215 x 3 x 2@9(?)
205 x 3 x 4

Comp Bench (~15 min for all work sets):

245 x 6@7
255 x 6@7.5
255 x 6@8
255 x 6@8.5
255 x 6@9

C. Squat:

335 x 6@8
335 x 6@7.5
335 x 6 (7?)@8
335 x 6@8.5
335 x 6@8.5

Possibility of mild rabdo.

Basic template:
Wk 1 - x6x5 @74-76% (@7-8)
Wk 2 - x6x4 @ 78-80% (@8-9)
Wk 3 - x4x5 @ 85-86% (@9ish)
Wk 4 - x4x4 - looking for e1RM 3-5% over previous, 90-93% (likely a very hard top set with 2-3 drop sets at 5-7% drop).

Percentages represent top sets, I will keep it at the top set load provided the RPE stays in range for the effort, but will go for total volume even if I have to drop the load a little. I will have additional volume from accessory lifts, and will try to get some progress on the power clean (using a different approach), too. Because I'm a greedy greedy fuck.

No idea if this is decent, reasonable or workable, but there's one sure way to find out. Even if it's not a Good Plan^TM, if I can't Do It for 4 weeks to find out, then I don't really deserve to train as a lifter.

Zzzzzzzzzzzzzzzzzzzzzzzzzzz...(snort)....(cough).. ..did someone mention Power Snatch?

Always here Dude, even if only to silently urge you forwards.

I know, boss. I definitely appreciate it, too. I just like to throw jabs and jokes.

Yes, I am also here to silently nudge you in the lower back while spooning a little

Or for acronym lols, whichever

Felt like more than a "nudge"...

[Christopher John]

Re: power snatch - gotta keep the Chris's interested in the log.

I see you, fam.

I will have additional volume from accessory lifts, and will try to get some progress on the power clean (using a different approach), too. Because I'm a greedy greedy fuck.

Aren't we all? Good luck with the new template!

[hector_garza]

[Img]
460/340/550 would all be PRs and come out to 1350. We'll see how it goes, though!

Looking at things, and putting pointless speculation behind it, I'd need to do the following:

85% of 460 = 390 for squat; That's a ballpark for 5RM, and I'm pretty close, but I'm notoriously bad at translating reps to 1RMs.

85% of 340 = 290, call it 295 for uncertainties like the press command. I got 295 x 3 last training block, so it seems plausible.

85% of 550 = 467.5 ~ 470, which means I just need to regain an old PR (although at about 30 lbs light BW...)

More importantly, I want to establish a decent training plan and actually stick to it for the next 10 weeks. So far, so good.

These are awesome goals!!!

[Eric K]

BW - 194.3

TT - 90 min

Power snatch:

95 x 2 x 3
145 x 1 x 2 (too heavy)
115 x 2 x 2 (too light)
125 x 2 x 3 (little bit too light)
135 x 2 x 3 (just right)

Press:

95 x 6
135 x 6
155 x 6@7.5
165 x 6@8.5
160 x 6@8
160 x 6@8.5
160 x 6@8.5

BLSGDL (S):

275 x 7@6
315 x 7@7
345 x 6@8.5 (strap issue)
335 x 7@7.5

Notes:

Tired. I have a tendency to overextend my lumbar on the SGDL, and I need to remember the difference between that and "chest up."

============================

I see you, fam.

Aren't we all? Good luck with the new template!

Indeed. And thanks. I hope it works out.

These are awesome goals!!!

Thanks, but they are just goals for the moment. I got some work to do to make it happen.