Jeff's Log to 1200 Jeff's Log to 1200

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Thread: Jeff's Log to 1200

  1. #1
    Join Date
    Feb 2014
    Location
    Jax, FL
    Posts
    827

    Default Jeff's Log to 1200

    • phoenix arizona seminar date
    • texas seminar date
    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

  2. #2
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    Feb 2014
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    Jax, FL
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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

  3. #3
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    Feb 2014
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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.

  4. #4
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    Feb 2014
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    Default

    12/10/2015

    Rest day

  5. #5
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    Sep 2014
    Location
    Champaign, IL
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    472

    Default

    That's a lot of deadlifts. I can relate to your 3/4/5 goal, good luck!

  6. #6
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    Feb 2014
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    Jax, FL
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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

  7. #7
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    Feb 2014
    Location
    Jax, FL
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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.

  8. #8
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    Feb 2014
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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

  9. #9
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    Feb 2014
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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.

  10. #10
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    Feb 2014
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    Jax, FL
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    starting strength nutrition camp
    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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