Byrd House of Pain

[byrd_aaron99]

10/6/17

BW: 231

Squat: 345 x 5 x 5 @ 8-8.5

SLDL (Deficit): 275 x 7 x 3

Lat Pull: 180 x 30 total in 7 min

[byrd_aaron99]

10/9/17

Bench: 255 x 3 x 3; 230 x 7; 190 x 11

Pin Press: Tried these out to get some heavy press reps in. Tougher than I figured. Pressed 165 x 1; 175 x 1 x 2; 185 x 1...but failed to put it up again. Made me really light headed. Have to work on valsalva, getting tight and under the bar.

Dips: +12kg x 28 total in 7 minutes.

[byrd_aaron99]

10/10/17 Heavy Pulling Day

Squats: 305 x 5 x 3

Deadlift: Worked up to heavy single at 435 x 1 then 365 x 5 x 3. Single at 435 tied PR, but this one felt like it had a fair bit more in the tank. This will probably be my second attempt at WFAC. If anyone wants to weigh in on what last attempt should be based on this one I'm all ears.



Cable Rows: 200 x 8 x 5

[byrd_aaron99]

10/12/17 Volume Pressing

OHP: 158 x 4 x 6

CGBP: 225 x 6, 6, 5, 6

LTE: 95 x 10 x 5

[byrd_aaron99]

10/13/17

Squat: 355 x 5 x 5 Around RPE 8.5 to 9.

SLDL (Deficit): 285 x 7 x 3

Chins: 16 total in 7 min...trying to be stricter with reps pausing at bottom with full stretch.

[byrd_aaron99]

10/16/17 Heavy Press

Last week of training before light week leading up to meet on the 28th. Wanted to hit some heavy singles on press and squat (tomorrow) to see about where I stand.

BW: 231
OHP: 165 x 1; Tried 180 x 1 (Would equal PR, but it was too big of a jump from 165...nothing felt right...tightened up everything and went again.); 175 x 1; 185 x 1 x 2; 180 x 1 x 3; 155 x 5; 135 x 10

Here is 1st 185 single. New 5# PR.



Incline DB Press: 65s x 8, 8, 7; 60s x 8

BW Dips: 44 total in 7 min (10, 8, 8, 8, 10)

[byrd_aaron99]

10/17/17 Last heavy squat day before meet. Wanted to put up a heavy single to see how it moved and get a final handle on what attempts might look like.

Squats: 365 x 1; 395 x 1; 415 x 1 (See video, I thought depth was good and it moved better than I expected); 395 x 2 x 2





Rack Pulls: 440 x 5; 405 x 4 x 2

[byrd_aaron99]

10/19/17

OHP: 162 x 4 x 5...around 9-9.5. Maybe a little high for volume day.

CGBP: 235 x 4 x 4; 190 x 8

OHTE: 70 x 10 x 5

[byrd_aaron99]

10/20/17

Last significant training day before next Saturday.

BW: 232

Squat: 365 x 4 x 5 around 8.5 to 9

SLDL: 315 x 5 x 3

Called it quits and skipped chins; needed to head back to office. Plan to have one light day next Tuesday, lift in singlet for first time. Hit openers and some light triples.

[byrd_aaron99]

10/24/17

Worked up to openers and some light reps; lifted in singlet for first time.

Squat: 385 x 1; 325 x 3 x 3

OHP: 168 x 1; 142 x 3 x 3

Deadlift: 405 x 1; 345 x 3

See you in Wichita Falls on Saturday.