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08-16-2020, 09:23 AM
#171
8/16 Measurement Sunday
Total weight -- (spot) 203.2 (+0.4); (week avg) 201.5 (-0.1); (long-term) 202.2 (+0.1)
LBM -- (spot) 183.2 (-0.3); (long-term) 182.0 (nc)
Fat -- (spot) 20.0 (+0.7); (long-term) 20.2 (+0.1)
Yields a BF of 10.0%.
Eating for the week averaged 129 g P, 244 g C, and 88 g F for about 2290 kcals intake. I still need to increase total calories a bit, boosting carbs and proteins while keeping fat in this region. Other than that, nothing major to report. RIO variant continues, and I expect to be adding more to the squat as my depth confirmation trials ("box-squat") are working okay.
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08-17-2020, 04:29 PM
#172
8/17 Session 32-1, Bench Press (rio)
warm-ups:
45 x 5 x 2
135 x 3
working sets:
168 x 7; no prob at all; plus-2 next time
147.5 x 12 x 2; 5 mins rest between; no prob; plus-2.5 next time
Press (vol) -- 117 x 5 x 5; 4 mins rest between; if day 3's press back-off sets advance, I'll add weight to this exercise next week
Chin-ups -- 6 x 3
Dips -- 8 x 3
DB Curls -- 55 x 10 x 3
Duration: 0h+58m
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08-19-2020, 04:22 PM
#173
8/19 Session 32-2, Deadlift (rio)
warm-ups:
135 x 5
225 x 3
275 x 3
working sets:
320 x 8; goal achieved; plus-5 next time
285 x 9 x 2; 5 mins rest between; goal achieved; plus-5 next time
Standing BB Calf Raise (double rest-pause set) -- 220 x 20 x 3
Shrugs (double rest-pause set) -- 220 x 20 x 3
Duration: 0h+43m
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08-20-2020, 03:21 PM
#174
8/20 Session 32-3, Press (rio)
warm-ups:
45 x 5 x 2
95 x 3
115 x 3
working sets:
130 x 6; aiming for 7; plus-2 next time and aim for 6
112 x 11, 10; 5 mins rest between; aiming for 12 x 2, but good enough to go ahead and go plus-2 next time
Floor Press (vol) -- 157.5 x 5 x 5; 4 mins rest between
Chin-ups -- 6 x 3
Dips -- 8 x 3
Curls -- 55 x 10 x 3
Duration: 1h+11m
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08-22-2020, 01:28 PM
#175
8/22 Session 32-4, Squat (rio)
warm-ups:
45 x 5 x 2
135 x 5
185 x 3
225 x 2
working sets:
260 x 8; goal achieved; plus-5 next time; solid depth and form, but I sure felt that last rep was close to not being able to complete and I was pretty much out of breath for most of the rest period
205 x 12 x 2; 6 mins rest between; goal achieved; plus-5 next time
RDLs (vol) -- 185 x 8 x 3; 4 mins rest between
Seated BB Calf Raises (double r-p set) -- 215 x 20 x 3
BB Shrugs (double r-p set) -- 215 x 20 x 3
Duration: 1h+15m
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08-23-2020, 08:45 AM
#176
8/23 Measurement Sunday
Total weight -- (spot) 201.8 (-1.4); (week avg) 201.7 (+0.2); (long-term) 202.2 (nc)
LBM -- (spot) 181.9 (-1.3); (long-term) 182.0 (nc)
Fat -- (spot) 19.9 (-0.1); (long-term) 20.2 (nc)
Yields a BF of 10.0%.
Eating for the week averaged 130 g P, 291 g C, and 92 g F for about 2510 kcals intake.
Pretty boring report -- all numbers are cycling within the bounds of normal variation, no signals of anything changing in the near future. The RIO variant seems to be working well -- I'm still at 8's on the squat and deadlift, down to 7's on the bench, and my press just went to 6's this week. However, on the press, I noted that I did not wear my belt for the main lift or the first back-off set, and only put it on for the second back-off set. In this week coming, although my "target" will be 6 reps, I'm going to remind myself to put the belt on and try for 7. If I get it, I'll call it 7's and keep on ratcheting it up.
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08-24-2020, 04:40 PM
#177
8/24 Session 33-1, Bench Press (rio)
warm-ups:
45 x 5 x 2
135 x 3
working sets:
170 x 7; achieved; plus-2 next time
150 x 10, 9; 5 mins rest between; aiming for 12 x 2; same weight next time
Press (vol) -- 105 x 8, 8, 8, 6, 5; 2.5 mins rest between; aiming for 8 x 5; reps 7 & 8 on set 3 were very tough grinds and I extended the rest slightly to 3 mins between sets 3 & 4 and 4 & 5
Chin-ups -- 6 x 3
Dips -- 8 x 3
DB Curls -- 55 x 12 x 3
Duration: 1h+08m
HR metrics: 112/157
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08-26-2020, 02:56 PM
#178
8/26 Session 33-2, Deadlift (rio)
warm-ups:
135 x 5
225 x 3
275 x 3
working sets:
325 x 8; goal achieved; plus-5 next time; this being the 4th week of this variant, this is also the 4th new computed 1RM for the deadlift; not sure if doing the high weight for 8 is setting the number, or if the back-off sets for 9's is doing it, but I know that my numbers are improving steadily using this variant.
290 x 9 x 2; 6.5 mins rest between; goal achieved; plus-5 next time.
I skipped the extra volume work (light squats) and auxiliary work for this session (calf raises and shrugs). I will try to add the aux's back in on squat day, and if I have enough "gas" in the tank, to do some volume pulling work too. So far, squats and deadlifts have not been adversely impacted by easing off on the extra volume work. I'm determined to keep the extra press work going, though.
Duration: 0h+41m
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08-27-2020, 02:51 PM
#179
8/27 Session 33-3, Press (rio)
warm-ups:
45 x 5 x 2
95 x 3
115 x 3
working sets:
132 x 6; goal achieved, plus-2 next time; this situation was a possible run back to 7's, as last week I did not wear my belt; this time, I did, but it had little effect on the heavy press; there was a nice improvement though on the back-off sets --
114 x 10, 9; 5.5 mins rest between; aiming for 12 x 2, so use same weight next time
Bench Press (hyp vol) -- 145 x 8 x 5; 3 mins rest between
I did not do the body-weight conditioning sub-routine today; I feel like I am getting enough of a conditioning workout from the extra volume work.
Duration: 0h+48m
HR metrics: 106/150
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08-29-2020, 10:57 AM
#180
8/29 Session 33-4, Squat (rio)
warm-ups:
45 x 5 x 2
135 x 5
185 x 3
225 x 2
working sets:
265 x 8; goal achieved; plus-5 next time
210 x 12 x 2; 5 mins rest between; goal achieved; plus-5 next time
Rack Pulls -- 385 x 5
Calf Raises -- 220 x 20
Duration: 0h+45m
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