12/24/15
Weight 209
Supp Bench 1 : TnG
3x1 @ 225 @ RPE 8.0
3x1 @ 230 @ RPE 8.5
3x1 @ 230 @ RPE 8.5
3x1 @ 235 @ RPE 9.0
Supp Bench 3 : Press
3x1 @ 130 @ RPE 8.5
3x1 @ 135 @ RPE 9.0
3x1 @ 135 @ RPE 9.0
3x1 @ 135 @ RPE 9.0
Printable View
12/24/15
Weight 209
Supp Bench 1 : TnG
3x1 @ 225 @ RPE 8.0
3x1 @ 230 @ RPE 8.5
3x1 @ 230 @ RPE 8.5
3x1 @ 235 @ RPE 9.0
Supp Bench 3 : Press
3x1 @ 130 @ RPE 8.5
3x1 @ 135 @ RPE 9.0
3x1 @ 135 @ RPE 9.0
3x1 @ 135 @ RPE 9.0
12/25/15
Weight 207.5
Supp Bench 4 : Close Grip
3x1 @ 205 @ RPE 8.0
3x1 @ 210 @ RPE 8.5-
3x1 @ 215 @ RPE 8.5+
3x1 @ 220 @ RPE 9.0
GPP: 20 Mins C2 rower: About 4000M
12/29/15
Workout at YMCA in Sarasota
Comp Squat:
1x1 @ 350 @ RPE 9-
3x1 @ 305 @ RPE 8.5
3x1 @ 305 @ RPE 8.5
3x1 @ 305 @ RPE 9-
3x1 @ 305 @ RPE 9-
Comp Bench : Pain to get off the crappy racks
1x1 @ 250 @ RPE 8 ; Don't trust this weight. Felt closer to 245
3x1 @ 220 @ RPE 8
3x1 @ 220 @ RPE 8
3x1 @ 220 @ RPE 8.5
3x1 @ 220 @ RPE 8.5
3x1 @ 220 @ RPE 8.5
01/02/16
Weight 210
Supp Bench 1 : 2 Count Paused Bench
4x1 @ 205 RPE 8
4x1 @ 205 RPE 8
4x1 @ 205 RPE 8
Supp Bench 2 : Press
4x1 @ 120 RPE 8
4x1 @ 120 RPE 8
4x1 @ 120 RPE 8
01/03/16
Weight 209
Competition deadlift:
1x1 @ 435 @ RPE 9 ; Felt heavy but moved smoothly. Felt some rounding
3x1 @ 377 @ RPE 8.5
3x1 @ 377 @ RPE 8.5
3x1 @ 377 @ RPE 8.5
Supplemental Bench Press : 3 Board Press with Pause
4x1 @ 225 @ RPE 8
4x1 @ 230 @ RPE 8
4x1 @ 235 @ RPE 8
01/05/16 ; Late day at the office only time for one lift
Weight 208.5
Comp Bench: Full pause on chest, have wife call lift.
1x1 @ 260 @ RPE 8.5. Second highest lift to 264 set in September. Bar was really moving. Rechecked weight after to make sure I hadn't miss-loaded.
3x1 @ 227 @ RPE 8.0
3x1 @ 227 @ RPE 8.0
3x1 @ 227 @ RPE 8.5
3x1 @ 227 @ RPE 8.5
01/07/16
Weight : 211 lbs of bloated awesomeness.
Supp Bench 1 : 2 Count Pause; These were supposed to have been 9's. Had some back cramping.
3x1 @ 205 @ RPE 8
3x1 @ 215 @ RPE 8.5
3x1 @ 220 @ RPE 8.5
Supp Bench 2: Press with Belt
3x1 @ 135 @ RPE 9 ; Cramping in quads, bar felt clumsy
3x1 @ 135 @ RPE 8.0 ; used more lean which felt better
3x1 @ 140 @ RPE 8.5; Best 3 rep Press I've had in a long time.
01/08/16
Weight 209.5
Comp Squat
1x1 @ 360 RPE 9 ; 2nd highest squat to 368 in September meet. Got loose coming out of the hole but overall not bad
3x1 @ 315 RPE 9
3x1 @ 315 RPE 8.5
3x1 @ 315 RPE 9
Supplemental Bench : 3 board press
240 @ 3x1 RPE 9; Felt off
240 @ 3x1 RPE 8.5
240 @ 3x1 RPE 8.5
01/10/16
Weight : 208.5
Comp DL
1x1 @ 445 RPE 9 ; 2nd highest lift to 451 at Sept comp
3x1 @ 385 RPE 8.5
3x1 @ 385 RPE 8.5
Supplemental BP : 3 Board Press
3x1 @ 240 RPE 8.5
3x1 @ 240 RPE 8.5
3x1 @ 240 RPE 8.5