Str8Shutr's Log

[Str8shutr]

2/17: BW 300 Cycle 3 Week 1
Warmup: Jump rope 360 double leg in 6:54 40x9

OHP:
45x5
72.5x5
90x5
107.5x3
117.5x5
135x3
152.5x7 RPE 9.5

Bench vol:
125x10x5 - 1 1/2 minute split - close, med, reg, med, close grips

Chinz:
4 3/4, 4 3/4, 3 3/4, 3 1/2, 2 3/4 w bandz 3 min split

+5 on Bench volume next week. Felt good.

[Str8shutr]

2/18 BW: 301 Cycle 3 Week 1
Warmup: Jump rope 240 double leg 5:56 30x8 (Sucked, kept tripping up rope? Heat??? 80 at time of WO)

DL:
95x5
157.5x5
197.5x5
235x3
255x5
295x3
332.5x7 RPE 8

SQ vol:
BWx5
95x5
160x8x5 1 1/2 min split

WO felt OK. +5 on SQ vol.

Not real happy with DL. All sets done DOH. Grip was failing on last rep of 332.5, barely stood it up, started to set it down and the bar dropped from about two feet off the ground. Felt like I could have gotten 1, probably 2 more reps if grip hadn't failed. Should have switched grip to alt and finished out set, but my concentration was ruined from dropping the bar. I don't really like the alt grip anyway, it feels completely different when I pull. I think I will try a hook grip and see how that goes.

Also, 80 degrees when I did this WO. Last week this time it was barely over 32. WTF?!?

[Str8shutr]

Tuchscherer's RPE guidelines:

@10: Maximal Effort. No reps left in the tank.
@9: Heavy Effort. Could have done one more rep.
@8: Could have done two or three more reps.
@7: Bar speed is "snappy" if maximal force is applied.
@6: Bar speed is "snappy" with moderate effort

Posted here as a reminder for me...

[Str8shutr]

2/20: BW 299 Cycle 3 Week 1
Warmup: Jump rope 360 double leg in 6:05 40x9

BP:
45x5
102.5x5
127.5x5
155x3
167.5x5
192.5x3
217.5x9@10

OHP vol:
85x10x5 - 1 1/2x4 minute split

DB Kroc Rows
30x10
50x20
50x16
50x11 2 min splits

Pretty happy with this WO. I wasn't super amped before my 5+ set. Did a couple of in-and-out breaths, thought about stomping the shit out of that weight, and BAM I had 9 reps. Pretty damn happy with that.

[Str8shutr]

So I had to leave my old job. Lots of changes right now, new long hours at work, on my feet all day long. Still doing 531, main lift and main volume lift only. Will begin updating log again. Not sure if I have time to go back through the past few weeks, but will keep up from here.

[Str8shutr]

3/17: BW 297 Cycle 4 Week 1
No Jump rope

OHP:
75x5
92.5x5
112.5x5
120x5
140x5
157.5x5 RPE 8.5

Bench vol:
137.5x10x5 - 1 1/2 minute split - close, med, reg, med, close grip

+2.5 on Bench volume next week. Meh. Thighs started cramping on 4th rep of 5+ set. Still having trouble staying hydrated all day long with new job. Last two reps of bench volume were murderific. FEEL ThE PUuuMpppZ BRAH!

[Str8shutr]

3/19: BW: 298 Cycle 4 Week 1
Warmup: No Jump rope

DL:
95x5
162.5x5
202.5x5
242.5x3
262.5x5
302.5x5
342.5x7 RPE 9

SQ vol:
95x5
175x8x5 1 1/2x4, 2 min split

WO felt OK. Repeat SQ vol. A little disappointed with DL 5+ set, but happy I still hit seven. Recovery is becoming an issue due to lack of sleep, getting 6-7 hrs per night.

[Str8shutr]

3/21: BW 299 Cycle 4 Week 1
Warmup: No jump rope

BP:
105x5
135x5
157.5x3
170x5
197.5x5
222.5x8 RPE 9

OHP vol:
90x10x5 - 1 1/2x4 minute split

+2.5 on P volume. Fairly good WO.

[Str8shutr]

3/22: BW 300 Cycle 4 Week 1

Warmup: No Jump rope

SQ:
BWx5
75x5
150x5
187.5x5
225x3
242.5x5
280x3
317.5x6 RPE 9

DL:
220x8x5 1 1/2 minute split

+5 on DL volume. Recovery still sucking, legs sore from Wednesday WO.

[Str8shutr]

3/24: BW 296 Cycle 4 Week 2
No Jump rope

OHP:
5x45
75x5
92.5x5
112.5x5
130x3
147.5x3
167.5x4 RPE 9.5

Bench vol:
140x10x4, 140x8 - 1 1/2 minute split - close, med, reg, med, close grip

Repeat B volume. Missed two reps on last set.