-
03-07-2018, 07:14 AM
#171
W4 S2:
Wednesday 07/02/2018
Bench Press:
1x5 bar
2x5 60kg
1x2 100kg (3min)
3x2 107.5kg (4-5min)
Would say @8.5 for the first two work sets, @9 for the last set.
I've never physically benched above 105kg since restarting training in 2016 so quite pleased to hit this number for straight forward doubles.
Incline Bench Press:
1x5 bar
1x5 60kg
3x8 80kg (3min)
Close Grip Bench Press:
1x5 bar
1x5 60kg
3x8 80kg (3min)
45min.
Quite a lot of pressing work. I'll look towards perhaps keeping it to two exercises and ramping up the LTE work for triceps.
Elbows feel a bit tender though hopefully inflammation is minimal. Not pressing again until Saturday.
Friday deadlifts with assistance work.
-
03-09-2018, 06:47 AM
#172
W4 S3:
Friday 09/03/2018
Dead Lift:
1x5 60kg
2x3 100kg
2x2 140kg
2x2 170kg (4min, first set strapped)
1x2 190kg (4min)
Top set (190) @9.
20min.
Not deadlifted in 2 weeks and it shows.
I've aggravated a neck/ shoulder injury that didn't affect pressing on Wednesday but is seriously affecting pulling. Heck it's not even an injury though the way I've slept or a draught or some shit.
e1RM is 200-205 so detrained a bit, lost some of my top strength.
Pressing plus assistance tomorrow (hopefully) after work.
-
03-12-2018, 06:34 AM
#173
W5 S1:
Monday 12/03/2018
Bench Press:
1x10 bar
2x5 60kg
3x8 90kg (4min)
First two work sets I'd say @7.5, third work set @8.
Close Grip Bench Press:
1x5 60kg
3x8 80kg (3min)
Alternating LTEs (3x8) with Ez-bar Curls (3x10):
28.5kg bar
35min.
Straight forward. This will be my plan for benching days though second bench day will be incline bench press instead. Going to increase the volume work for arms as well.
Tomorrow squats.
-
03-13-2018, 06:58 AM
#174
W5 S2:
Tuesday 13/03/2018
Squat: (work sets belted)
1x5 60kg
1x5 100kg
1x3 130kg
5x5 150kg (5min)
This squat session I have attempted to train @8 RPE utilising the info from my previous 4 squat sessions and the RPE chart on the powerliftingtowin website (my e1RM @8 was 170kg which is what I recorded a few weeks ago). Seemed fairly successful/ accurate, first three work sets were @8 and the last two @8.5 (I'm a little hungover which would account for it I guess). My e1RM is somewhere at 185-190kg currently so that's what I'll use.
Good Mornings:
1x5 60kg
3x8 80kg (3min)
45min.
Feel I have sufficient data to accurately train at 8 RPE for squats for a while. Do this for a few weeks and see how it affects my e1RM as I cycle through 852 at this RPE.
I'm also going to train at 7-8 RPE for dead lift as well later this week.
Thursday is bench press plus assistance.
-
03-15-2018, 06:11 AM
#175
W5 S3:
Thursday 15/08/2018
Barbell Press:
1x10 bar
2x5 50kg
3x8 60kg (3min)
Closed Grip Bench Press:
1x5 bar
1x5 50kg
3x10 70kg (3min)
Alternating LTEs (3x8) with Ez-bar Curls (3x10):
28.5kg bar
30min.
Pretty straight forward. Decided to press instead of incline just for a change. Triceps still a bit fried from LTEs on Monday.
Saturday is deadlift plus assistance.
-
03-17-2018, 07:24 AM
#176
W5 S4:
Saturday 17/02/2018
Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 185kg @8 (no straps)
3x8 147.5kg (5min) (straps)
Pulled an easy top single 185kg @8 to see if I had my work sets dialed in. First two work sets @8, third set @8.5.
Quite gassed last 2 reps for work sets though pretty sure this is like a +17.5kg PR for 8reps.
Barbell Rows:
1x5 60kg
3x8 80kg (3min)
45min.
Was going to do some squat doubles @7 just to keep me ticking over until Wednesday (due to shifts) but my lower body/ back is quite fatigued, plus I need to do some more reading on applying fatigue % for adjusting weights for the RPE.
Monday is bench plus assistance.
-
03-19-2018, 06:54 AM
#177
W6 S1:
Monday 19/03/2018
Bench Press:
1x10 bar
2x5 60kg
3x5 100kg (4-5min)
@8 for the first two worksets, @8.5 for the third. Felt easy, quite pleased, especially as my elbows have held up.
Close Grip Bench Press:
1x5 60kg
3x8 80kg (3min)
Alternating LTEs (3x8) with Ez-bar Curls (4x10):
28.5kg bar
35min.
Straight forward. Feel my strength and triceps endurance improving with the increased volume.
Tuesday or Wednesday (subject to recovery) squat plus assistance.
-
03-21-2018, 06:36 AM
#178
W6 S2:
Wednesday 21/03/2018
Squat:
1x5 60kg
1x5 100kg
1x3 140kg
3x2 172.5kg (4min)
1x5 150kg (4min)
All work sets belted. First two top sets @8, third @8.5. Back off set @8 which is pleasing.
Good Mornings:
1x5 60kg
3x8 80kg (3min)
35min.
Good straight forward session. Felt comfortable with the doubles.
Tomorrow is bench assistance.
-
03-22-2018, 05:52 AM
#179
W6 S3:
Thursday 22/03/2018
Incline Bench Press:
1x10 bar
1x5 60kg
3x8 80kg (3min)
Close Grip Bench Press:
1x5 60kg
1x8 80kg (3min)
2x10 70kg (3min)
Ez-Bar Curls:
3x12 28.5kg (90sec)
30min.
Bit of a hard session. Work quite physical yesterday so upper body not as recovered as I would have liked.
I may either do an arm session tomorrow or some triceps work on Saturday after pulling/ squats.
*On a cut as well having dropped down from 110 to 108kg since Sunday so despite being teetotal and a higher protein "cleaner" diet it'll probably have an effect on my gains as well.
Saturday is dead lifts with (hopefully) "light" squat work.
Last edited by Glasgow_Jock; 03-22-2018 at 05:56 AM.
-
03-24-2018, 07:07 AM
#180
W6 S4:
Saturday 24/03/2018
Dead Lift:
1x5 60kg
1x5 100kg
1x3 140kg
1x1 185kg @8 (no straps)
3x5 165kg (5min, straps)
First two work sets @8, third @8.5. Lower back felt a little fatigued.
Barbell Rows:
1x5 60kg
3x5 90kg (3min)
Squats:
1x3 60kg
1x3 100kg
1x3 140kg
3x2 162.5kg (3-4min)
Supposed to be doubles @7 going by the chart but doing this weight another 3 reps is 5RM ground. Probably @7.5/8 as could have definitely done another 2 reps. Despite lower back feeling fatigued for dead lifts the squats felt quite easy. Odd.
55min.
Monday is bench plus assistance.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules