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02-19-2019, 06:02 PM
#791
Week 4, day 1:
Squat with belt: 350x1x1@8; 290x4x5. Four minutes rest.
Press with belt: 152.5x1x1@8; 126.25x4x5. Four minutes rest.
BB rows: 190x10x1@7; 200x10x1@8; 210x10x1@9; 200x10x1@8. Three minutes rest.
DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.
Everything felt good today. Should be able to up the weight across the board next week, except for the DB curls.
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02-20-2019, 05:47 PM
#792
Week 4, day 2:
Deadlift with belt: 450x1x1@8; 375x4x5. Four minutes rest. mixed grip.
One-count paused bench: 242.5x1x1@8; 201.25x4x5. Four minutes rest.
3-0-3 tempo squats: 185x10x1@7; 195x10x1@8; 205x10x1@9; 195x10x1@8. Three to four minutes rest.
Triceps press-downs: 62.5x12x4@8. Two to three minutes rest.
Happy with the dead and bench singles today. Both went up smoothly and relatively fast.
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02-21-2019, 06:30 PM
#793
GPP day: 33 pull-ups/8 minutes; 57 ab-wheel roll-outs/8 minutes. HIIT on airdyne: 20 second sprints every 2 minutes for 14 minutes.
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02-22-2019, 05:54 PM
#794
Week 4, day 3:
Squat, no belt: 290x4x1@7; 305x4x1@8; 320x4x1@9; 305x4x3@8. Four minutes rest.
Slingshot bench: 232.5x4x1@7; 245x4x1@8; 257.5x4x1@9-9.5; 245x4x3@8-9. Four to five minutes rest.
Incline db press: 110x10x1@7; 115x10x1@8; 120x10x1@9; 115x10x1@8. Three to four minutes rest.
DB curls: 31.25 (each) x 12 x 4 @8. Two to three minutes rest.
I think I can add 5 pounds to the belt-less squat next week. I'll probably repeat the slingshot bench next week just to make sure the heavy set was a true RPE9.
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02-23-2019, 06:55 PM
#795
Week 4, day 4:
Rack pull, mid-shin, no belt: 400x4x1@7; 420x4x1@8; 440x4x1@9; 420x4x3@8-9. Four to five minutes rest.
Close-grip bench: 205x4x1@7; 215x4x1@8; 225x4x1@9 or 9.5; 215x4x3@8-9. Four minutes rest. 4 reps at 225 was a rep PR for me on the close-grip bench. A nice milestone--two wheels! Pretty sure now I could hit 225 for 5 reps with a wide grip. I might repeat this weight next week because 225 might have been RPE 9.5--it was supposed to be RPE9 today.
RDL with straps: 205x10x1@7; 215x10x1@8; 225x10x1@9; 215x10x1@8. Three minutes rest. Still feeling my way into these. I think I can really up the weight here.
Triceps press-downs: 62.5x12x4@8. Two to three minutes rest.
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02-25-2019, 05:59 PM
#796
Starting week 5 with a GPP day:
BB rows with 185 pounds: 45 reps in 8 minutes; ab-wheel roll-outs: 60 in 8 minutes; 30 minutes LISS on airdyne. I had been doing chins on GPP days but thought I'd switch it up a bit and get in some extra volume with BB rows. Also managed to do 7 more total reps with this week with the ab wheel than last week.
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02-26-2019, 03:49 PM
#797
Week 5, day 1:
Squat with belt: 355x1x1@8.5; 295x4x5. Four minutes rest. The single was supposed to be at RPE8 but it felt more like an 8.5--maybe two reps left. I'll try the same weight again next week.
Press with belt: 155x1x1@8.5; 128.75x4x5. Same here. The single felt heavy so I'll repeat it next week.
SLDL: 215x10x1@7; 225x10x1@8; 235x10x1@9; 225x10x1@8. Three minutes rest. Messed up here. I was supposed to do a 3-count paused bench but I read the wrong cell from the spreadsheet--Doh! So I'll do the paused bench on Saturday, which is when I was supposed to do the SLDL.
DB curls: 31.25x12x4@8. Two to three minutes rest.
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02-27-2019, 06:27 PM
#798
Week 5, day 2:
Deadlift with belt: 455x1x1@8; 377.5x4x6. Mixed grip, four minutes rest.
One-count paused bench: 245x1x1@8; 203.75x4x6; Four minutes rest.
5-3-0 tempo squat: 185x10x1@#*!!$; 155x10x1@mother of god; 165x10x1@have mercy; 155x10x1@I don't wanna die. Three minutes rest. Had no idea what to expect with these so I tried the same weight I had been using for the 3-0-3 tempo squats. Big mistake. I don't know if I'll ever be able to assign an RPE to these things, they're just ridiculously hard no matter what weight is on the bar.
Triceps press-downs: 65x12x4@8. Two to three minutes rest.
All in all not a bad day, aside from the 5-3-0 torture. The deadlift single went up smoothly, as did the bench.
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03-02-2019, 06:34 PM
#799
Did some GPP on Thursday while staying over night in an Albuquerque hotel (my wife had a medical appointment).
Neutral grip chins: 30+ in 8 minutes; a bunch of planks in 8 minutes; HIIT on an elliptical: 20 second sprints every two minutes for 14 minutes. I had never been on an elliptical machine before--not a bad workout. I still feel my calves two days later.
Today: day 3 of week 5 of the 12-week strength template:
5-3-0 tempo squats: 215x4x1@?; 225x4x1@7; 245x4x4@8. Four minutes rest. One set was supposed to be at RPE 9. I'm estimating that I should have tried 265 but hadn't done tempo squats in this rep range so I was being conservative.
Floor press: 205x4x1@7; 215x4x1@8; 225x4x1@9.5; 215x4x3@8 Four minutes rest. First time I've done these. I was surprised--I thought the reduced range of motion would make these easier than a regular bench press, but the absence of leg drive made them harder, at least for me!
Incline DB press: 110x10x1@7; 115x10x1@8; 120x10x1@9; 115x10x1@8. Three minutes rest.
DB curls: 31.25x12x4@8. Three minutes rest.
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03-03-2019, 04:31 PM
#800
Today: day 4 of week 5:
2-count paused deadlift, one inch off floor, no belt: 385x4x1@7; 405x4x1@8; 425x4x1@9; 405x4x2@8-9. Four to five minutes rest. Used my brand new Sabo deadlifting shoes for the first time today. Didn't notice much of a difference from my old Nike metcons, to be honest. Maybe I'll appreciate them more when I'm doing heavy singles.
Touch 'n go bench: 210x4x1@7; 220x4x1@7.5; 232.5x4x1@9; 222.5x4x3@8. Four minutes rest. I was planning on doing 205, 215, and 225, but everything felt light during the warmups, and 210 went up really fast, so I upped the weight a bit.
SLDL, no belt: 225x10x1@7; 235x10x1@7; 255x10x1@8; 245x10x1@7.5. Three minutes rest. I think I can add weight pretty aggressively to these.
Triceps press-downs: 67.5x12x4@8; three minutes rest.
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