Luke is going to qualify for usapl raw nationals eventually?

[luke.conrad]

Decided to starting logging again.

Age-35
Height- 5'9"
Weight- 198ish lbs

Competition PRs (in Lbs)
Squat- 425
Bench- 300
Deadlift- 455
Press- 205

Plans: Compete in the USAPL Baltimore Open on August 26th. This will be my first USAPL meet. Then plan to compete in the Starting Strength Fall Classic in October/November.

Programming: I am running Izzy's "Programming to Win".


4/17/2017 Monday
SQ- 185x6x2 @5
BP- 185x6x2 @5
DL- 245X6 @5

4/19/2017 Wednesday
SQ- Didn't happen DOMS was horrible. Had taken a couple weeks off. Coming back sucks!
BP- 205x6x3 @5
DL- Skipped because of DOMS.
Chins- 17 reps in 7 minutes

4/21/2017 Friday
SQ- 205x6x2 @5
BP- 225x6x3 @ 7,7.5,7.5
DL- 265x6@5

4/22/2017 Saturday
Chins- 22 reps in 7 minutes
Ab Wheel- 7 reps (easing into these)
DB Curl- 25lbs x 40 reps in 7 minutes

4/24/2017 Monday
SQ- 225x6x2 @5
BP- 245x6x3 @8.5, 9, 9
DL- 295x6 @5

4/26/2017 Wednesday
SQ-245x6x2 @5
BP- 265x4x3 @ 10, 9.5, 9.5
DL- 315x6 @5

4/28/2017 Friday
SQ- 265x6x2 @6
BP- 270x4x3@9, 9.5, 9.5
DL- 335x6 @7.5

4/29/2017 Saturday
Chins- 28 reps in 7 minutes
Ab Wheel- 11 reps
DB Curl- 30lbs x 32 reps in 7 minutes

5/1/2017 Monday
SQ- 285x6x2 @6.5
BP- 275x4,4,3 @9.5,10,9.5
DL- 355x6 @8.5

5/3/2017 Wednesday
SQ- 305x6x2 @8
BP- 277.5x3,3,2 @ 9.5,10, 10
DL- 375x5 @10
note- At a "training" weight on all 3 lifts, moving to next phase of the program.

[luke.conrad]

5/5/2017 Friday

Squat
275x6 @8.5
275x6 @8
275x6 @8

Bench Press
225x6 @ 7
225x6 @7.5
225x6 @7.5
225x6 @7
225x6 @7.5

Deadlift
315x6 @7
315x6 @8

Notes: Weights were heavy than they should have been today. Fatigued from Wednesday. My work capacity is garbage. I was sucking wind the whole workout.

[luke.conrad]

5/6/2017 Saturday

Chins: 28 reps in 7 minutes
Ab Wheel: 13 reps in 7 minutes
DB Curl: 30lbs for 33 reps in 7 minutes


5/8/2017 Saturday

Squat
285x6 @8
285x6 @8
286x6 @8.5

Bench Press
235x6 @8
235x6 @8
235x6 @7.5
235x6 @8
235x6 @8.5

Deadlift
325x6 @ 7.5
325x6 @7.5

[luke.conrad]

5/9/2017 Tuesday
Machine Row: 70lbs x 49reps in 7 minutes
Toes-to-Bar: 11 reps in 7 minutes
Barbell Curl: 65lbs x 30 reps in 7 minutes


5/10/2017 Wednesday

2ct Pause SQ
185x6 @5
185x6 @5

Press
135x6 @ 6
135x6 @6
135x6 @5

- Weights were light, but was sore from Monday.

[luke.conrad]

double post

[luke.conrad]

5/12/2017 Friday

Squat
295x6 @8.5
295x6 @8.5
296x6 @9

Comp Bench
245x6 @8.5
245x6 @9
245x6 @8.5
245x6 @9
245x6 @9

Deadlift
335x6 @8
335x6 @8.5


5/13/2017 Saturday
Chin-up: 30 reps in 7 minutes
Ab Wheel: 15 reps in 7 minutes

[luke.conrad]

5/15/2017 Monday

Squat
305x6 @8.5
305x6 @8
305x6 @8.5

Comp. Bench
255x6 @8
255x6 @8
255x6 @8.5-9
255x6 @8
255x6 @8.5

Deadlift
345x6 @8.5
345x6 @8.5

[luke.conrad]

5/17/2017 Wednesday

2ct Pause SQ: 205x6x2 @7
OHP: 145x6x3 @ 8-8.5


5/19/17 Friday

Squat: 315x6 @9, 300x6x2 @8-8.5
Comp BP: 265x6 @9-9.5, 245x6x4 @8.5
DL: 355x6 @9.5


5/22/2017 Monday

2ct Pause SQ: 225x6x4 @7-7.5
3ct Pause BP: 225x6 @8, 215x6x4@7
2ct Pause DL: 275x6 @8.5, 265x6 @8.5
CGBP: 225x6 @ 7.5, 245x6 @8.5-9

[luke.conrad]

I signed up for the USAPL Baltimore Open on August 26th. Hopefully I can put together a few solid months of training and hit some big PRs.

[luke.conrad]

5/23/2017 Tuesday

Chin-up: 31 reps in 7 minutes
Ab Wheel: 18 reps in 7 minutes
DB Curl: 30lbs x 42 reps in 7 minutes



5/24/2017 Wednesday

Front SQ: 135x8, 155x8x2 (Struggled with keeping the bar in position)
OHP: 135x8x3 @ 7-8
Inverted Row: 32 reps in 7 minutes