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Jeff's Log to 1200
Starting a training log. I do compete (USAPL-Florida, 93kg)) but consider myself an intermediate lifter. I have a coach who provides programming and nutrition. I've been at this for 2 years, been coached for the past year.
Basic stats:
Male, 45, 6'0", 207lbs
Comp Squat : 368.5 @ 91kg
Comp bench : 264 @ 91kg
Comp DL : 451 @ 91kg
Goal is to hit 300/400/500 by end of 2016 in competition. Am planning to do a meet in March and a meet in September. Goal for March is:
Comp Squat : 375
Comp bench : 275
Comp DL : 475
Current Macros daily totals:
Fat : 60g
Carb: 185g
Protein : 230g
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Tonights work sets. (R) elbow still has some lingering tendinitis, wore elbow sleeve for the 245 rep.
Comp BP:
245 @ 1x1 RPE 8
205 @ 1x4 RPE 9
205 @ 1x4 RPE 8.5
205 @ 1x4 RPE 8
205 @ 1x4 RPE 8.5
205 @ 1x4 RPE 8.5
205 @ 1x4 RPE 9
Supplemental DL: 1" deficit pulls
300 @ 1x6 RPE 8.5
300 @ 1x6 RPE 8.5
300 @ 1x6 RPE 9
300 @ 1x6 RPE 9
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Weight : 208
Yesterday:
5 HIIT Intervals on C2 rower : 20s 0n : 1:40 sec Rest
Weighted chins: +30lbs : 3,3,4
20 mins C2 low and slow; probably 3900m in total.
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That's a lot of deadlifts. I can relate to your 3/4/5 goal, good luck!
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12/11/15 - Ready for this 3 week development group to be over. Next week is low stress followed by specialization.
Comp Squat: (Reps/Sets)
335 1x1 @ RPE 8
285 4x1 @ RPE 8.5
285 4x1 @ RPE 8
285 4x1 @ RPE 8
285 4x1 @ RPE 8.5
285 4x1 @ RPE 8.5
Supp Bench : TnG (Reps/Sets)
215 6x4 @ RPE 8.5
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Thanks and tell me about it. And thats just a supplemental this week. I have Comp DL's tomorrow with 1x1, 5x4. These development blocks really take it out of me. Good news is this programming has been rolling gains for about 6 months.
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12/13/15
Weight : 208
Comp DL : Speed and position felt good. Reps get to grip by last set.
1x1 @ 415 @ RPE 8
4x1 @ 345 @ RPE 7.5
4x1 @ 345 @ RPE 7.5
4x1 @ 345 @ RPE 8
4x1 @ 345 @ RPE 8
4x1 @ 345 @ RPE 8.5
Supp Bench : Press : My least favorite lift.
6x1 @ 115 @ RPE 8
6x1 @ 120 @ RPE 9
6x1 @ 120 @ RPE 9
6x1 @ 120 @ RPE 9
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Sunday 12/20/15
Low stress week last week. Start of specialization block;
Weight : 207.5
Only time for one lift today.
Comp Bench : All paused at chest
1x1 @ 250 @ RPE 8.5. Slight slowing 2/3's of the way up but not much of an issue.
3x1 @ 216 @ RPE 8
3x1 @ 216 @ RPE 8
3x1 @ 216 @ RPE 8.5 ; moving hands around to slightly wider width. Back to usual for next set
3x1 @ 216 @ RPE 8
3x1 @ 216 @ RPE 8
Last edited by Jeff Brophy; 12-21-2015 at 12:06 PM.
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12/21/15
Weight : 207.5
Again only time for one lift today. What is with this week?
Comp Squat : Belted (Did belt less warm ups to 315)
1x1 @ 345 @ RPE 8.5; felt good
3x1 @ 300 @ RPE 8.5
3x1 @ 300 @ RPE 8.5
3x1 @ 300 @ RPE 8.5
3x1 @ 300 @ RPE 8.5 ; Relaxed a bit on 2nd rep and tapped pins
3x1 @ 300 @ RPE 8.5
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