Becoming the World's Strongest Violinist?

[gotlander]

Bench Press
Training Max 237
Target intensity 85%, INOL 1.4

Warm Up
135x5
140x3

Work Sets
165x5
190x4
201.25x6@9.5
177.5x5x4
177.5x8@9
INOL 1.5
Total tonnage 7762

Curls 75x8, 85x8, 95x6
Supersetted with LTE 75x8, 85x8, 95x7

[gotlander]

Weighted Chin-ups
Training Max 281
Target intensity 85%, INOL 1.2
BWT 222

Warm Up
BWT x1x4

Work Sets
225x4
238.75x5@8
BWT x4x3
BWT x6@8.5
INOL 1.25
Total tonnage 6978

Light Dead Lift
Training Max 428
Target intensity 90%, INOL 0.8

Warm Up
135x1
225x1

Work Sets
300x4 DOH
340x3, straps
385x1, hooked
320x6,9@8.5
INOL 0.7
Total tonnage 7405

[gotlander]

Heavy Squats
Training Max 396
Target intensity 80%, INOL 1.2

Warm Up
135x5
185x4
240x3

Work Sets
275x6
317.5x5@9
275x7,8
INOL 0.8
Weekly total 1.6
Total tonnage 7362

I must be still recovering from a rough week. Warm ups felt fine, but 317 felt heavier than it should have. I think I'll adjust the training max down and the target intensity up so I get more reps in to grease the groove before the top set.

[gotlander]

Press
Training Max 172
Target intensity 90%, INOL 1.2

Warm Up
95x5
105x3

Work Sets
120x4
140x4
155x4@9.5
137.5x4x4@9
INOL 1.2
Total tonnage 3860

Curls 65x10,75x10,85x7
Supersetted with LTE 65x10,75x10,85x8

[gotlander]

Dead Lift
Training Max 429
Target intensity 90%, INOL 1.0

Warm Up
135x5
225x3

Work Sets
300x4
345x4 DOH
386.25x6@9.5, straps
345x6@8, straps
INOL 0.8
Total tonnage 6968

Wow. I was hoping for 8 or 9 reps on the top set. Hopefully this was just an off day.

[gotlander]

Light Squats
Training Max 376
Target intensity 85%, INOL 0.8

Warm Up
135x5
185x4
225x3

Work Sets
265x5
300x4
320x5@9.5
280x5x2
INOL 0.8
Total tonnage 6925

??
Unless I'm just beat from dead lifts yesterday, I don't know what's going on. Next time I'll do more sets at warmup weights to make sure I'm ready for the heavy stuff.

[gotlander]

Bench Press
Training Max 238
Target intensity 90%, INOL 1.2

Warm Up
135x5
145x3

Work Sets
165x4
190x4
213.75x4@9.5?
190x4x3
190x6@9.5
INOL 1.25
Total tonnage 5695

Curls 65x10, 75x10, 85x10
Supersetted with LTE 65x10, 75x10, 85x10

[gotlander]

Weighted Chin-ups
Training Max 282
Target intensity 90%, INOL 1.0
BWT 222

Warm Up
BWT x1x4

Work Sets
225x4
253.75x3@9.5
225x4x2
225x6@10
INOL 1.1
Total tonnage 5699

Light Dead Lift
Training Max 430
Target intensity 0.7

135x1
225x1
300x3
345x1 DOH
387.5x1 hooked
345x3x3
345x4@8.5
INOL 0.6
Weekly total 1.4
Total tonnage 6118

[gotlander]

Heavy Squats
Training Max 379
Target intensity 85%, INOL 1.0

Warm Up
135x5x2
185x4
225x3

Work Sets
265x5
305x3
322.5x5@8.5
285x5x2
285x7@8.5
INOL 1.0
Weekly total 1.8
Total tonnage 8698
More warm ups helped.

Close Grip Bench Press 135x8, 145x8, 155x8

Barbell Rows 135x8, 155x8, 165x9

[gotlander]

Press
Training Max 173
Target intensity 95%, INOL 1.0

Warm Up
95x5
105x3

Work Sets
120x3
140x3
147.5x1
156.25x1
163.75x2@9.5
147.5x3x3
INOL 1.0
Total tonnage 2739

Curls 65x10, 75x10, 85x8
Supersetted with LTE 65x10, 75x10, 85x10