Str8Shutr's Log

[Str8shutr]

7/22: BW: 291 Cycle 8 Week 2
Warmup: No Jump rope

DL:
105x5
185x5
225x2
275x1
315x1
365x1
405x3 RPE 9

SQ:
BWx5
45x5
135x2
185x1
225x1
275x1
320x5 - 24 minutes
310x5 - 6 minutes
300x5 - 5 minutes
290x5 - 5 minutes

Worked from 2p-3a yesterday. Got 6 1/2 hrs of broken sleep. Not feeling it this morning.

Thank God for descending sets. Really. Fuck.

[Str8shutr]

Need two-fiddy x 4 for B rep PR on Thursday. Should get five.

[Str8shutr]

7/24: BW 292 Cycle 8 Week 2
Warmup: No jump rope

BP:
45x10
117.5x5
147.5x5
170x3
195x3
222.5x3
250x5 RPE 9

OHP vol:
45x5
95x3
120x1
147.5x5x5 - 14, 4, 5, 5, 5 minute splits

Bench rep PR!

Crap sleep, still working 10s, 4pm-3a. WOs at 12p, during hottest part of day (96*). Sucks.

[Str8shutr]

7/25: BW 292 Cycle 8 Week 2
Warmup: No Jump rope

SQ:
BWx5
45x5
135x5
185x2
225x1
275x1
315x1
355x5 RPE 9.5

Very hard set. Last rep was a grinder.

Skipping DL volume today. Back is fried from work last night. Flipped about 72 plates from the floor that weighed 101lbs apiece. We'll count that as a deficit DL volume WO. Probably have to do it again tonight.

[Str8shutr]

7/28: BW 293 Cycle 8 Week 3
No Jump rope

OHP:
45x5
77.5x5
95x5
115x3
142.5x5
160x3
177.5x2 RPE 9

Bench vol:
45x5
135x3
185x1
232.5x5x5 15, 3, 4, 5, 5 - minute split

OHP weight PR! Both reps felt fairly easy and smooth, bar speed was medium.

A couple of notes about work: last Friday, we had to unload 89lb plates from the plasma table by hand. Probably handled about 80 plates in a 6hr period. Saturday night we had to unload 101lb plates. Probably handled about 80 again, in 6 hrs.

[Str8shutr]

7/29: BW: 291 Cycle 8 Week 3
Warmup: No Jump rope

DL:
105x5
185x5
225x2
275x1
315x1
365x1
420xF, F RPE eleventy!?!

SQ:
BWx5
45x5
135x2
225x1
275x1
325x5 - 15 minutes
315x5 - 5 minutes
305x5 - 5 minutes
295x5 - 5 minutes

1st DL rep attempt came about 1-2" below knees, 2nd attempt barely broke off of the ground. Didn't have it today. I'm going to chalk this up to the extraordinarily heavy workload lately. Will repeat this DL cycle.

[Str8shutr]

7/31: BW 291 Cycle 8 Week 3
Warmup: No jump rope

BP:
45x10
117.5x5
147.5x5
170x3
212.5x5
235x3
265x3 RPE 9.5

OHP vol:
45x5
95x3
125x1
150x5x2 - 14, 5 minute splits
150x4x3 - 5, 5, 5 minute splits

BP weight PR! Butt came off of bench on last rep.

REPEAT OHP volume.

[Str8shutr]

8/2: BW 291 Cycle 8 Week 3
Warmup: No Jump rope

SQ:
BWx5
45x5
135x5
185x2
225x1
285x1
325x1
360x5 RPE 9

Counting this as a PR, my previous SQ PR is 365x5, at 303lbs. I am ten lbs lighter now, and my notes say that those SQs were done with pretty bad form. Today's set was pretty clean, except for a very slight good morning on the last rep.

Skipped SQ WO on Friday in favor of today, because I felt like shit. Gave it an extra day for recovery and glad I did. Next week is Deload. Yay!

[Str8shutr]

8/4: BW 294 Cycle 8 Deload
No Jump rope

OHP:
45x5
77.5x5
95x5
115x5

Bench vol:
45x5
135x3
185x2
232.5x5x2 - 3, 4 minute split
185x5x3 - 3, 3, 3 minute split

Decided to do a true Deload week, even on Volume sets. Will do two sets at last week's volume weight, and three sets at 80% of that weight.

Still feeling very beat up from last cycle and heavy workload.

[Str8shutr]

(Pre-posting this to save time in the a.m.)

8/6: BW: 295 Cycle 8 Week Deload
Warmup: No Jump rope

DL:
105x5
185x5
225x2
275x1
305x1
335x5

SQ:
BWx5
45x5
135x2
225x1
275x1
325x5 - 3 minutes
255x5 - 3 minutes
245x5 - 3 minutes
235x5 - 3 minutes