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Thread: Defying Inferior Genetics

  1. #31
    Join Date
    Dec 2017
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Saturday

    Deadlift - 345x4, 305x5

    Paused Bench - 170x4x4

    Sqaut - 275x5x4

  2. #32
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    Dec 2017
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    Saturday

    BW - 186.2

    Squat - 265x5, 275x5, 285x5

    CGBP - 135x4, 140x4 (too light), 155x4

    Rack pull - 225x7, 235x7, 255x7


    Decided to explore the dark side and started The Bridge today. I did an 1RM test during the week and my squat was only 345 lbs. As I don't feel confident about my RPE assessment yet I'm using the RPE/percentage chart to calculate prescribed weight for my main lifts. There are no data to go by for the new variations, however, so I'm warming up with the prescribed reps for all sets and stop when the last rep slows down and call it a "7".

    Did not put chalk on for rack pulls so the last set felt a little slippery and had to mix my grip on the last rep. The sensation on my lats felt like nothing before. I accounted for the novelty of the this exercise in my assessment, so I believe the weight choices for the prescribed RPE were pretty accurate. On the other hand, the weights for my CGBP were a bit on the light side and will need to be increased next time.

  3. #33
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    Dec 2017
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    Monday

    BW - 186.2

    Beltless Paused Squat - 245x4@7, 255x4@8, 260x4@9

    Press - 110x5@6, 115x5@7, 120x5@8

    Barbell Rows - 135x8@6, 145x8@6 (s/b 7), 155x8@7 (s/b 8), 165x8@7.5 (s/b 8)


    Completely undershot my barbell rows today. I have this conditioned fear in this exercise because I used to always get low back pain doing it and was in a habit of choosing lighter weights for it.
    Last edited by Shawnlock; 05-21-2018 at 07:46 AM.

  4. #34
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    Dec 2017
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    Wednesday

    BW - 187.8

    Deadlift - 295x5 @6, 310x5 @7, 325x5 @8.5

    1ct Paused Bench - 160x5 @6, 170x5 @7, 180x5 @9 (misgroove)

    3-0-3 Tempo Squat - 135x8 @6, 185x8 @7, 195x8 @8


    I am not gonna whine about tempo squats. Nope!

  5. #35
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    Dec 2017
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    Saturday

    BW - 187

    Squat - 255x5 @6, 265x5 @7, 285x5 @9, 280x5 @8, 280x5 @8

    CGBP - 150x4 @7, 160x4 @7.5, 175x4 @8, 190x4 @8.5

    Block pull, mid shin - 245x7 @6, 255x7 @6, 265x7 @8, 270x7 @8.5


    Knee pain, butthole bleeding. Just a hot mess this morning. However I simply could NOT stand the thought of staying home on this beautiful day. I tried very hard to block the thought of my pain out, and Queen's "Headlong" did the trick when I was squatting. I'm still having a hard time letting go of my ego (or shame), but I'm trying to learn to assess my exertion and the physical condition better. If it means not putting 3 plates on the bar for a while, so be it.

    I felt like I've unlocked a new level in bench and the weight was just moving! I was supposed to do two RPE 9 sets on CGBP but they just felt light all the way. Very happy about this surprise!

  6. #36
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    Dec 2017
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    150

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    Monday

    2ct Paused Squat - 235x4 @8, 235x4 @8, 240x4 @8.5, 245x4 @8.5

    Strict Press - 100x5 @6, 115x5 @7.5, 120x5 @8.5, 120x5 @8, 125x5 @9.5, 115x5 @8.5

    Pendlay Rows - 145x8 @6, 155x8 @7, 165x8 @7.5, 175x8 @8, 175x8 @8.


    Need to remember not to use hex plates for Pendlay rows next time.

  7. #37
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    Dec 2017
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    Wednesday

    Deadlift - 275x5 @6, 295x5 @7, 315x5 @9, 300x5 @8.5, 295x5 @8.5

    1ct Paused Bench - 170x5 @7, 170x5 @7, 180x5 @10, 180x5 @ 9.5, 175x4 @9.5, 165x5 @9


    Bad day.

  8. #38
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    Dec 2017
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    150

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    Saturday

    BW - 187

    Squat - 245x5@6, 275x5 @7, 295x5 @8.5, 295x5 @9.5, 285x5 @8. E1RM: 350

    CGBP - 165x4 @7, 175x4 @8, 185x5 @8.5, 195x4 @8

    Rack Pull, Mid Shin - 245x7 @7, 265x7 @8, 275x7 @8.5, 280x7 @9
    Last edited by Shawnlock; 06-05-2018 at 07:53 AM.

  9. #39
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    Dec 2017
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    Tuesday

    2ct Paused Squat - 235x4

    Strict Press - 100x5 @6, 105x5 @7, 110x5 @7.5 (@8 prescribed), 115x5 @8, 115x5 @8, 115x5 @8. E1RM: 142

    T-Bar Rows: 115x8, 120x8, 125x8 x3


    Tweaked my back on the first working set of paused squat. Substituted Pendlay Rows with T-Bar Rows to reduce stress on lower back. Actively walked around and did dead hangs between sets. More annoyed than panicked.

  10. #40
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    Dec 2017
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    starting strength coach development program
    Thursday

    Deadlift - 95x5x5

    1ct Paused Bench - 165x5 @6, 175x5 @7, 180x5 @8, 185x5 @8.5, 185x5 @9.5, 175x5 @8.5


    Bending over is surly hard but I was able to do full ROM on deadlift with a light weight. Squat was painful with an empty bar and it was high so I called it off.

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