02/07/16
Weight 211.5
Comp Deadlift
x1 @ 415 @ RPE 8
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 8
Supplemental Squat : 2 Count Paused no belt
x7 @ 190 @ RPE 7.5
x7 @ 190 @ RPE 8
x7 @ 190 @ RPE 8
x7 @ 190 @ RPE 8.5
Printable View
02/07/16
Weight 211.5
Comp Deadlift
x1 @ 415 @ RPE 8
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 7.5
x5 @ 345 @ RPE 8
Supplemental Squat : 2 Count Paused no belt
x7 @ 190 @ RPE 7.5
x7 @ 190 @ RPE 8
x7 @ 190 @ RPE 8
x7 @ 190 @ RPE 8.5
02/09/16
Weight 211
Comp Bench
x1 @ 250 @ RPE 7.5
x4 @ 212 @ RPE 7.5
x4 @ 212 @ RPE 7.5
x4 @ 212 @ RPE 7.5
x4 @ 212 @ RPE 7.5
x4 @ 212 @ RPE 8
x4 @ 212 @ RPE 8
Supplemental DL : 2 count Paused DL 2" off floor (These were killers last night. )
x6 @ 295 @ RPE 8.5
x6 @ 300 @ RPE 9
x6 @ 300 @ RPE 9
x6 @ 300 @ RPE 9
02/10/16
Weight 212
GPP : 25 minutes @ RPE 6 C2 rower. Total Distance covered ~ 5400m.
02/11/16
Weight 211
Comp Squat
x1 @ 340 @ RPE 8.0
x4 @ 290 @ RPE 8.5
x4 @ 290 @ RPE 8.5
x4 @ 290 @ RPE 8.5
x4 @ 290 @ RPE 8.5
x4 @ 290 @ RPE 8.5
Late night at the office time for only one lift. Good thing as my erector spinae was locking up. Probably had to do with the rowing last night. Moved feet slightly closer together which seemed to help. Needed 5-7 minutes between sets to get everything done.
02/13/16
Weight 214 ; Not sure if I'm trusting the scale on this one. Will be interested to see tomorrow morning reading. Erector Spinae is still very stiff so going to spread lifts over a couple of days going into next weeks low stress week. Hopefully that will provide full recovery.
Supplemental Bench: 2 Count Paused Bench
x6 @ 200 RPE 8
x6 @ 200 RPE 8
x6 @ 200 RPE 8
x6 @ 200 RPE 8.5
02/14/16
Weight 214.5 : No idea what is going on here with weight. Macros are reasonably in line. Looks like erector spinae was not the issue. Did a modified floor angel stretch with feet on wall between DL sets. No tightness. Very pleased with that.
Comp DL:
x1 @ 420 RPE 7.5
x4 @ 355 RPE 7.5
x4 @ 355 RPE 7.0
x4 @ 335 RPE 7.5
x4 @ 335 RPE 8.0
02/21/16
Weight : 211
End of low/no stress week. Saved all (minimal)lifting for one day. Most of these will be close to my openers. Meet is 4 weeks out.
Comp Squat:
x1 @ 335 RPE 7
x4 @ 290 RPE 7.5
Comp Bench
x1 @ 250 RPE 7.5
x4 @ 215 RPE 7.5
Comp DL
x1 @ 420 RPE 8
x4 @ 360 RPE 8
02/23/16
Weight : 210
Comp Squat
x1 @ 342 RPE 8.0
x3 @ 300 RPE 7.5
x3 @ 300 RPE 7.5
x3 @ 300 RPE 7.5
x3 @ 300 RPE 8.0
Supplemental Bench : 2 count Paused
x4 @ 210 RPE 8.5
x4 @ 210 RPE 8.5
x4 @ 210 RPE 8.5