Jeff's Log to 1200

[Jeff Brophy]

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

[Jeff Brophy]

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

[Jeff Brophy]

02/10/16

Weight 212

GPP : 25 minutes @ RPE 6 C2 rower. Total Distance covered ~ 5400m.

[ajvd]

GPP : 25 minutes

That sounds like a pain.

[Jeff Brophy]

That sounds like a pain.

Indeed. Not my favorite.

[Jeff Brophy]

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.

[Jeff Brophy]

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

[Jeff Brophy]

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

[Jeff Brophy]

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

[Jeff Brophy]

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