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01/25/16 : 8 weeks out until meet. New programming came in last night and it starts out with a 3 week development block. HAH, so much for starting to understand. I figured maybe 1 week of dev.
Weight 209
Comp deadlift:
1x1 @ 435 @ RPE 8.5
1x1 @ 440 @ RPE 9-
2x1 @ 395 @ RPE 8
2x1 @ 395 @ RPE 8
BW Pull ups : x5 x5 x6
01/25/16
Weight 209 : Development Block
Comp Squat:
1x1 @ 327 @ RPE 7.5
x5 @ 275 @ RPE 7
x5 @ 275 @ RPE 7
x5 @ 275 @ RPE 7.5
x5 @ 275 @ RPE 8 Back cramping between sets
x5 @ 275 @ RPE 8.5
x5 @ 275 @ RPE 9
Supplemental Bench #1 : Floor Press
x8 @ 185 RPE 8
x8 @ 185 RPE 8.5
x8 @ 185 RPE 9 :
x8 @ 165 RPE 7
01/26/16
Weight : 209
Comp Bench
1x1 @ 240 @ RPE 7
x5 @ 205 @ RPE 7
x5 @ 205 @ RPE 7
x5 @ 205 @ RPE 7
x5 @ 205@ RPE 7.5
x5 @ 205 @ RPE 7.5
x5 @ 205 @ RPE 7.5
Supp Dead Lift : Rack pull from 2" below knee
x8 @ 315 RPE 8.5
x8 @ 315 RPE 8.5; grip slipping
x8 @ 315 RPE 8.5
x8 @ 315 RPE 8.5
01/29/16
Weight : 211.5 : Why do i always come back from West Coast travel totally bloated?
Supplemental Bench : Press
x8 @ 115 RPE 8
x8 @ 115 RPE 8
x8 @ 115 RPE 8
x8 @ 115 RPE 8
Supplemental Bench : TnG
x8 @ 205 RPE 8
x8 @ 205 RPE 8.5
x7 @ 205 RPE 9; Final rep was not happening.
x8 @ 185 RPE 7; Probably backed off a bit too much
01/31/16
Weight : 211.5 Hopefully the balloon will start to pop today
Comp Deadlift : Focused on cueing weight to the heals at the start of the pull. Felt much better than recent sessions.
x1 @ 410 RPE 7.5
x5 @ 340 RPE 8.5
x5 @ 340 RPE 8.0
x5 @ 340 RPE 8.0
x5 @ 340 RPE 8.5
x5 @ 340 RPE 8.5
Supplemental Squat : 2 Count Paused no belt
x8 @ 185 RPE 8.0
x8 @ 185 RPE 8.5
x8 @ 185 RPE 8.5
x8 @ 185 RPE 8.5
10 Min Upper Back AMRAP; Was pretty gassed after the lifts
Strict Pullups : 30
02/02/16
Weight : 211.5
Comp bench
x1 @ 245 @ RPE 7
x4 @ 210 @ RPE 7
x4 @ 210 @ RPE 7
x4 @ 210 @ RPE 7
x4 @ 210 @ RPE 7
x4 @ 210 @ RPE 7.5
x4 @ 210 @ RPE 8
x4 @ 210 @ RPE 8
Supp Dead Lift : Rack pull from 2" below knee
x7 @ 320 RPE 8.5 ; No belt
x7 @ 320 RPE 8.0; with belt
x7 @ 320 RPE 8.5
x7 @ 320 RPE 8.5
How much do you rest between sets?
Generally 4-6 minutes. On these higher set blocks (bench last night) I will often do 2 sets with a 3 minute rest between sets 1 & 2 then rest 5 minutes before I start sets 3 & 4 which again have 3 minutes between. Last nights work took about 90 minutes in total.Quote:
Originally Posted by ajvd
02/05/16 : Late night @ work, only time for one lift.
Weight : 211.5
Comp Squat
x1 @ 335 @ RPE 7
x4 @ 280 @ RPE 7
x4 @ 280 @ RPE 7
x4 @ 280 @ RPE 7
x4 @ 280 @ RPE 7.5
x4 @ 280 @ RPE 7.5
x4 @ 280 @ RPE 8
02/06/16
Weight 211.5
Supplemental Bench : TnG
x7 @ 205 @ RPE 8
x7 @ 205 @ RPE 8
x7 @ 205 @ RPE 8
x7 @ 205 @ RPE 8
Press
x7 @ 117 @ RPE 8
x7 @ 117 @ RPE 8
x7 @ 117 @ RPE 8.5
x7 @ 117 @ RPE 8.5
