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Saturday
Deadlift - 345x4, 305x5
Paused Bench - 170x4x4
Sqaut - 275x5x4
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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.
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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.
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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!
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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!
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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.
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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.
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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.
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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.
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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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