Saturday January 4th
Afternoon session
Clean & Press -- went to a top single, then did volume work at 77%
85 lb x 5 x 2 sets
128 x 3 x 2 sets
148 x 3
178 x 1
200 x 1 (84%) RPE 7.5
219 x 1 (92%) RPE 8.5
229 x 1 (96%) RPE 9.75
183 x 3 x 8 sets (77%) RPE 8 -- In my own training, Prilepin's Table has worked just fine up to this day. Doing singles at 90%+ is so much less taxing on that lift than from deadlifting. The 8-10 triples around 75-80% used to be recommended by John Barrs, who was a British weightlifting coach throughout the 1930's, 1940's and 1950's (
Dinosaur Training: An Old School Pressing Program!). I started doing this with 135 lb when my max press was stuck at 185; it worked… and it's worked for many, many lifters before.
My 229-lb Press...
Snatch High Pulls
210 x 3 x 2 sets
239 x 3
269 x 3
300 x 3 (PR)
269 x 3 -- total of 6 x 3 lifts, tonnage = 4,491 lb & avg. bar weight = 250 lb.
My Snatch Pull PR...
Evening session
Deadlift
138 x 5 x 2 sets
229 x 5
280 x 4 x 2 sets (shoulders in the "lat pocket" / lat pulling down to make torso "shorter" = lift felt shorter and easier)
320 x 4
350 x 4
390 x 1
440 x 1 (RPE 8) This week's goal is to accumulate 50 deadlifts at & above 50% of max, over three sessions. This session was 18 total lifts. My 50% = 280.
One-hand Pinch Lift
Pair of 25s "deep dish" x 6 (PR), & x 3 -- 9 total reps (each hand)
My total reps have gone from 7 to 9 over three pinch-lift sessions. I do this lift only once every 7-10 days because it's extremely intense work for all hand tissues, especially the thumb. Anything more frequent made me weaker instead of stronger; my right hand is still not back at full strength (I overworked it in summer & fall).