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11/16/17
BW: 198
Comp. DL:
Rx: 1@8, -17%x4x6
420x1 @ 8
350x4x6 @ 7
e1RM=456
Comp. Press:
Rx: 1@8, -13%x3x5
175x1 @ 8
150x3x5 @ 8
new e1RM=190
Chins:
Rx: 10@7, 10@8, 10@9, -5%x10
198x10 @ 7.5
203x10 @ 8
213x10 @ 9
203x10 @ 9
new e1RM=301
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11/18/17
BW: 199
2ct Paused Squat:
Rx: 1@8, 4@9, -5%x4
320x1 @ 7
300x4 @ 9
285x4 @ 9
new e1RM=359
CGBP
Rx: 1@8, 4@9, -5%x4
230x1
220x4x2
Stayed light since I've had elbow pain with CGBP.
RDL:
Rx: 10@7, 10@8, 10@9, -5%x10
195x10 @ 7
200x10 @ 8
215x10 @ 9
200x10 @ 9
new e1RM=304
First powerlifting meet is 3 weeks from today.
Last edited by John Helton; 11-21-2017 at 09:16 PM.
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11/21/17
BW: 199
Comp. Squat:
Rx: 1 @ 8, 65% of e1RM x 5 reps, 75% of e1RM x 5 reps x 2 sets, 85% of e1RM x 3 reps x 2 sets
375x1 @ 7.5 - Felt great. Form seems to finally be working for me.
265x5 @ 6
305x5x2 @ 7
345x3x2 @ 8
e1RM= 412
Comp. Bench
Rx: 1 @ 8, -8% from single x 3 reps x 3 sets
290x1 @ 8
267.5x3 @ 9
260x3x2 @ 9
new e1RM=314
3ct Paused Bench
Rx: 8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
155x8 @ 7
175x8 @ 8
185x8 @ 9
175x8 @ 9.5
175x5 @ 10
new e1RM=243
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11/23/17
BW: 200
Happy Thanksgiving.
Comp. Deadlift
Rx: 1 @ 8, 65% of e1RM x 5 reps, 75% of e1RM x 5 reps x 2 sets, 85% of e1RM x 3 reps x 2 sets
425x1 @ 8
300x5 @ 6
345x5x2 @ 7
390x3x2 @ 9
e1RM=461
Comp. Press
Rx: 1 @ 8, -8% from single x 3 reps x 3 sets
177.5x1 @ 8
162.5x3x3 @ 8
new e1RM=193
Chin-Ups
Rx: 8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
215x8 @ 7
225x8 @ 8
232.5x8 @ 9
220x8 @ 8.5
220x8 @ 9.5
new e1RM=305
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11/25/17
BW: 203
Pin Squats
1 @ 8, 3 @ 9. -5% from 3 @ 9 x 2 sets of 3 reps
285x1 @ 8
275x3 @ 9
260x3x2 @ 8
new e1RM=309
Pin Bench
1 @ 8, 3 @ 9. -5% from 3 @ 9 x 2 sets of 3 reps
265x1 @ 8
255x3 @ 9
245x3x2 @ 8.5
new e1RM=287
Pendley Rows
8 @ 7, 8 @ 8, 8 @ 9. -5% from 8 @ 9 for 2 set of 8 reps
185x8 @ 7
195x8 @ 8
200x8 @ 9
190x8x2 @ 8.5
new e1RM=263
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12/9/17
BW: 91.5kg.
I haven't posted here for awhile. Just an update on my first power meet on 12/9.
182.5 kg (402.3 lbs) squat. 125 kg (275.6 lbs) bench. 212.5 kg (468.5 lbs) deadlift. Two misses because I got too excited and racked the weights before the command on my second attempts at squat and bench. Was successful on my third attempt at squat but couldn’t make 137.5 kg (303.1 lbs) on bench. It was a small meet where I was the only masters competitor. Thus, my 520 kg (1146.4 lbs) total was enough for first place.
I had a blast. The environment was very supportive and friendly. The crowd was great. I have signed up for the next USSF meet at WFAC in March. Looking forward to really testing my squat and deadlift at that time.
Instagram
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1/2/18
BW: 207
I didn't workout last week because of oral surgery removing a cracked molar. It seems that I'm clenching my teeth too hard when I lift. Never really noticed that. I will be wearing a mouthguard going forward when I lift. That was an expensive and painful lesson.
Bench Press
5 @ 9
245x5 @ 9
OHP
1 @ 8, -16%x4x6
175x1 @ 8
147.5x4x6
Skull Crushers
62.5x12x4
Last edited by John Helton; 01-04-2018 at 06:08 AM.
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1/3/18
BW: 205
SQ
1@8, -19%x5x5
385x1 @8. Instagram
315x5x5
RDL
215x8x3
Felt good to lift a heavy single for the first time since my meet on 12/9.
Last edited by John Helton; 01-04-2018 at 06:10 AM.
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1/5/18
BW: 204
OHP
160x5 @ 9
BP
270x1 @ 8
227.5x4x2 @ 6
227.5x4 @ 7
227.5x4 @ 8
227.5x4x2 @ 8.5
Incline
Rx = 4x10 @ 7
95x10 @ 6
100x10 @ 7
115x10 @ 8
125x8 @ 10 - I guess I got fatigued. Will go with 105 next time. I haven't done incline in ages plus I had already done a fair amount of pressing beforehand.
Last edited by John Helton; 01-05-2018 at 06:42 PM.
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