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Wed 10/2
BW 172.0
Bench 225x5x2, (rpe 9, 9.5) 210x5x1, s/s with 240x1x2
PR for 2x5
next time 230x5 for PR 5rm + backoffs
Pwr Jerk 215x1x5
Last edited by JamesW; 10-09-2019 at 12:48 PM.
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Fri 10/4
Press 155x2x3, 147x3x3 (rpe 9.25, 9.5, 9.5, 9.0x3)
feels like maybe 2-3 more +2.5's on this rep scheme. Then probably will do one reset to ~125x5x3 and run it out again similar to bench. Maybe introduce a few singles (like bench) to keep top end fresh and add a little volume over prior run
Sq 260x2x7 x90 sec starts
A little back tweakiness during sets, but nothing lingering, even immediately after, so will continue
Last edited by JamesW; 10-04-2019 at 02:10 PM.
Reason: press plan / back
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Last edited by JamesW; 10-09-2019 at 12:48 PM.
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Mon 10/7
Bench 230x5 (rpe 9.0), 215x5x2, s/s 245x1x2
PR 5RM over 230x4+f on 9/2, 232x5 next time
Sq 265x2x7 @ 90sec
back same as last time
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Tues 10/8
BW 172.5
Dead 365x5
Wtd Pullup +25x5, +45x5, +60x3x2
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Wed 10/9
BW 172.5
Press 157x2x3, 150x3x3 (rpe 9.5x3, 9.0x3)
Pwr Jerk to 220x1x4
Video YouTube
vid of Press sets 1 and 4; Jerk last warmup at 210 (cleanest rep of day) and set 1 at 220
Last edited by JamesW; 10-09-2019 at 01:08 PM.
Reason: vid
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Fri 10/11
BW 173.0
Bench 232x4f (rpe *), 217x5x2, s/s 247x1x2
*really just a form fail, adjusted feet after 4th rep (dumb idea) and lost tightness/leg drive; bar speed still solid on 4th rep so I'm calling it an rpe 9.25; next time, hopefully 235x5, but 3-4 if necessary
Squat 275x2x7 @90 sec
Out of time, will try to get 3-4 more sets tonight or tomorrow morning
Good news is I'm up to a TM light day-ish weight with no pain
edit: added 3 sets Saturday morning
Sushi with full sodium soy sauce last night; going to keep this in mind when i need some bloat
Last edited by JamesW; 10-13-2019 at 05:54 AM.
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Sat 10/12
B C2b x 12x3
S. HSPU x 6x3
moving these to light/skill mode for now
Squat-completed Friday's workout
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Mon 10/14
BW 174.0*
Press 160x2, x1f, x2 (rpe 9.75,10,9.5), 152x3x3
set 1-flew up, testing new PR song
set 2-idk, 1st rep fine, 2nd rep back on my shoulders before i knew what happened
set 3-planned to do a single, but flew up, so did double, ended up easier than 1st set
sets 4-6-PR 3's across v 9/30/19: 152x3, x3, x2f
next time 162x doubles or singles, will see what is there; probably will reset session after that
Squat 285x2x4, 265x2x3 @90 sec starts
moderate back tweak at last set of 285 but went away quickly; next time 290-295x2x7 with backoffs as needed
*planning to run BW up another week or two, then lean out a bit seeing as I can't afford new pants right now, then run back up again
Last edited by JamesW; 10-14-2019 at 10:52 AM.
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Tues 10/15
Dead 375x5
all time PR (I think)
Pwr Clean complex: Clean DL+Clean Pull+2 Pwr Clean
8min emom-95-145-195-215-215-215-235-235
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