Training Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Training Log

Post by The man in black » Tue Feb 03, 2015 1:36 pm

I was searching some stuff on this site and found this thread,
http://irongarmx.net/phpBB2/viewtopic.p ... 2A#p707688
and it got me thinking I probably should put up a log. I train for powerlifting and am getting back into lifting after about a year and a half away from it. I train RTS style and will probably just log each entire week of training at a time,

29Dec14
Meso 1, Week 1
Workout 1

Warmup-none

Comp Pause Bench, ior
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 74
[email protected] 82
[email protected] 86
[email protected] 84
E1RM-250
Total Volume-2445
Average Intensity-82%

Touch and Go Bench, ior
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 73
[email protected] 77
[email protected] 81
E1RM-266
Total Volume-3950
Average Intensity-74%

Incline Bench
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 70
[email protected] 75
E1RM-179
Total Volume-3000
Average Intensity-70%


1Jan15
Meso 1, Week 1
Workout 2

Warmup
None

Squat, beltless
[email protected] 2-4% Rep drop
Weight Reps RPE %
[email protected] 72
[email protected] 77
[email protected] 82
[email protected] 85
[email protected] 82
E1RM-383
Total Volume-4575
Average Intensity-80%

3 cnt Pause Squat, beltless
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 74
[email protected] 79
[email protected] 82
[email protected] 85
[email protected] 82
E1RM-360
Total Volume-4335
Average Intensity-80%

High Bar Squat, beltless
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 77
[email protected] 74
E1RM-343
Total Volume-4590
Average Intensity-74%


Training Time-80 min
Total Volume-13500

My son was down in the gym with me and that made for a pretty cool workout.


3Jan15
Meso 1, Week 1
Workout 3

2 Board Press, ior
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 71
[email protected] 78
[email protected] 82
[email protected] 83
[email protected] 80
[email protected] 80
E1RM-288
Total Volume-6200
Average Intensity-77%

Bench, tts
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 76
[email protected] 81
[email protected] 79
[email protected] 79
E1RM-242
Total Volume-3800
Average Intensity-79%

Dips
[email protected] 2-4% repeat
Weight Reps RPE %
[email protected] 65
[email protected] 65
E1RM-333
Total Volume-4320
Average Intensity-65%

4Jan15
Meso 1, Week 1
Workout 4

Conv DL, beltless
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 83
[email protected] 88
[email protected] 90
[email protected] 88
E1RM-439
Total Volume-4590
Average Intensity-87%

2 Mat Deficit Conv DL, beltless
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 78
[email protected] 90
[email protected] 87
E1RM-406
Total Volume-3105
Average Intensity-85%

BB Hip Thrusts
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 82
[email protected] 80
E1RM-276
Total Volume-3560
Average Intensity-81%

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 03, 2015 1:41 pm

6Jan15
Meso 1, Week 2
Workout 1

Warmup
None

Comp Pause Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 76
[email protected] 79
[email protected] 81
[email protected] 83
[email protected] 79
[email protected] 79
[email protected] 79
E1RM-258
Total Volume-6460
Average Intensity-78%

Touch and Go Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 72
[email protected] 79
[email protected] 83
[email protected] 79
[email protected] 79
E1RM-258
Total Volume-4060
Average Intensity-79%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 65
[email protected] 70
[email protected] 67
[email protected] 67
E1RM-178
Total Volume-4080
Average Intensity-67%


9Jan15
Meso 1, Week 2
Workout 2

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 75
[email protected] 80
[email protected] 84
[email protected] 85
[email protected] 81
E1RM-395
Total Volume-5610
Average Intensity-79%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
275x4[email protected] 72
[email protected] 77
[email protected] 82
[email protected] 78
[email protected] 78
E1RM-383
Total Volume-5940
Average Intensity-78%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 69
[email protected] 75
[email protected] 72
[email protected] 72
E1RM-328
Total Volume-6580
Average Intensity-72%

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 03, 2015 1:48 pm

12Jan15
Meso 1, Week 3
Workout 1

Comp Pause Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 71
[email protected] 75
[email protected] 79
[email protected] 81
[email protected] 77
E1RM-273
Total Volume-6100
Average Intensity-74%

Touch and Go Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 75
[email protected] 81
[email protected] 77
E1RM-273
Total Volume-4100
Average Intensity-75%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 62
[email protected] 68
[email protected] 65
E1RM-185
Total Volume-3600
Average Intensity-65%

My bench technique is really starting to come back, I can feel it.


14Jan15
Meso 1, Week 3
Workout 2

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 70
[email protected] 75
[email protected] 80
[email protected] 81
[email protected] 82
[email protected] 79
E1RM-419
Total Volume-8940
Average Intensity-76%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
295x3x7.5 77
315x3x8 82
325x3x9 85
310x3x9 81
E1RM-383
Total Volume-3735
Average Intensity-81%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 71
[email protected] 67
E1RM-360
Total Volume-5920
Average Intensity-69%

Squats was a good PR. I switched to a pinkyless grip and it was a lot easier to get under the bar. I really need to be able to easily hold the bar on my back though. PRs across the board. I had a bad knot in my lat during this session. I have also noticed occasional and slight knee pain. IT band rolling and shoulder mobility need to be a priority.


15Jan15
Meso 1, Week 3
Workout 3


2 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 60
[email protected] 74
[email protected] 80
[email protected] 83
[email protected] 78
[email protected] 78
[email protected] 78
E1RM-306
Total Volume-6520
Average Intensity-76%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 79
[email protected] 81
[email protected] 77
E1RM-260
Total Volume-4000
Average Intensity-77%

4 Board Press, tts
[email protected] 4-6% repeat
Weight Reps RPE %
[email protected] 62
[email protected] 70
[email protected] 70
E1RM-321
Total Volume-5200
Average Intensity-67%

Keith held the boards for me on this, pretty cool. I realized when I first got back to benching the weight sat very heavy in my hands and wrists and now it is fine. I am replacing dips with 4 board because I feel with dips I just adjust my range of motion to make sure I hit the reps and RPE I need to.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 03, 2015 1:57 pm

20Jan15
Meso 1, Week 4
Workout 1

Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 62
[email protected] 70
[email protected] 82
[email protected] 86
[email protected] 88
[email protected] 84
E1RM-447
Total Volume-8440
Average Intensity-79%

2 Mat Deficit Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 72
[email protected] 81
[email protected] 86
[email protected] 88
[email protected] 84
E1RM-436
Total Volume-7180
Average Intensity-82%

BB Hip Thrusts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 75
[email protected] 82
[email protected] 78
E1RM-300
Total Volume-5640
Average Intensity-78%

This was only my second deadlift session when it should have been my fourth. I switched deadlift from day 4 to day 1 cause it has little likelihood of getting skipped. This was a 2 part workout and I was very distracted. If this trend continues I am going to change my template around so I have squat and deadlift days rather than a squat day and a deadlift day. I worked up to 275 with a hook grip, I want to push this up a little every session. 315 was with straps and actually easier than 275. I was supposed to hit this movement at [email protected] and decided a 10 RPE in my second time deadlifting wasn’t a great idea. I am planned to hit [email protected] next week, it might change. Hip thrusters were sucky, I am done doing this, partly due to Chris Duffin’s analysis of them and due to the discomfort of them.


21Jan15
Meso 1, Week 4
Workout 2

Comp Pause Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 78
[email protected] 85
[email protected] 89
[email protected] 91
[email protected] 87
[email protected] 87
E1RM-264
Total Volume-4650
Average Intensity-84%

Touch and Go Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 75
[email protected] 82
[email protected] 86
[email protected] 82
E1RM-273
Total Volume-4300
Average Intensity-79%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 63
[email protected] 69
[email protected] 71
[email protected] 69
E1RM-182
Total Volume-3710
Average Intensity-68%


23Jan15
Meso 1, Week 4
Workout 3

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 73
[email protected] 77
[email protected] 80
[email protected] 76
E1RM-433
Total Volume-8000
Average Intensity-74%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 75
[email protected] 80
[email protected] 82
[email protected] 78
E1RM-395
Total Volume-6080
Average Intensity-77%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 59
[email protected] 67
[email protected] 70
[email protected] 66
E1RM-381
Total Volume-8955
Average Intensity-65%

Squats went good. I have really been stacking up the PRs. I did a brief view of my regular squats versus my pause squats. Pause squats were far better looking than regular squats. I was driving up the hips too fast on regular squats, not much on pause squats. I also put Chris Duffin’s advice into motion regarding keeping a compact core, no big difference but it felt a tad better. Squats for 9 sucked, a lot.



24Jan15
Meso 1, Week 4
Workout 4

2 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 77
[email protected] 82
[email protected] 83
[email protected] 75
[email protected] 79
E1RM-318
Total Volume-7425
Average Intensity-78%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 78
[email protected] 74
[email protected] 74
E1RM-263
Total Volume-4680
Average Intensity-74%

4 Board Press, tts
[email protected] 4-6% Rep drop
Weight Reps RPE %
[email protected] 71
[email protected] 78
195x109 71
E1RM-275
Total Volume-5405
Average Intensity-73%

Another good bench day. Nothing major to say. I missed the 8th rep of 4 board, I wasn’t sure how to handle the drop set but wanted to get at least one drop set done.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 03, 2015 2:05 pm

27an15
Meso 2, Week 1
Workout 1

Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 69
[email protected] 80
[email protected] 84
[email protected] 88
[email protected] 92
[email protected] 87
E1RM-458
Total Volume-6870
Average Intensity-83%

2 Mat Deficit Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 88
[email protected] 90
[email protected] 85
[email protected] 85
[email protected] 85
E1RM-417
Total Volume-5415
Average Intensity-87%

Snatch Grip RDLs
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 80
[email protected] 77
E1RM-281
Total Volume-5440
Average Intensity-74%

I deadlifted with the jesup bar. It was harder with a hook grip and I said screw it and deadlifted with a mixed grip. I haven’t done that in a very long time and missed the simplicity of it. It was still tearing up my hands and I started using straps at maybe 405. 415 was my goal for today so I was pretty happy with 420. 465 is my goal for 7 weeks from now. I was pretty excited to see I could possibly be at all time PR levels far before the end of the year. I questioned my accuracy with the 9 RPE on deficit deads seeing as how I did 3 drop sets, but overall the volume was good. Snatch grip RDLs are staying in the rotation for a while.


29Jan15
Meso 2, Week 1
Workout 2

Comp Pause Bench, ior
[email protected] 4-6% Rep drop
Weight Reps RPE %
[email protected] 66
[email protected] 81
[email protected] 86
[email protected] 82
E1RM-279
Total Volume-3520

Average Intensity-79%

Touch and Go Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 73
[email protected] 80
[email protected] 82
[email protected] 79
E1RM-280
Total Volume-5325
Average Intensity-76%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 62
[email protected] 68
[email protected] 70
[email protected] 68
E1RM-185
Total Volume-4455
Average Intensity-67%

240 was my goal and I hit it. I had done [email protected] last week and intend to do [email protected] next week. I felt like getting this PR shut me down from getting decent volume in though. I was kind of amped up for the PR. Everything else went good.

GPP
5 minutes Stretching post workout
Shoulder dislocates
Pec stretching
Shoulder traction and lat stretching
I felt like my lats were going to tear from this, something to focus on.


30Jan15
Meso 2, Week 1
Workout 3

Warmup
5 min pec stretching and shoulder dislocates

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 73
[email protected] 78
[email protected] 82
[email protected] 78
E1RM-431
Total Volume-8075
Average Intensity-75%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 75
[email protected] 80
[email protected] 85
[email protected] 81
[email protected] 81
E1RM-395
Total Volume-4755
Average Intensity-80%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 60
[email protected] 68
[email protected] 71
[email protected] 64
[email protected] 67
E1RM-374
Total Volume-9880
Average Intensity-66%

This was a brutal workout. I simply am in horrible shape and can’t train appropriately. I also had a PB&J sandwich and a bowl of oatmeal prior to training, I think that made be a bit groggy or something. I had a goal of 355x4 and I hit it. I felt like I wanted to pause my reps. I feel pause squats offer more reward than risk, however that would change if I was close to a meet. On high bar squat I did the math wrong on my drop set, I could use any extra volume I can get though.


31Jan15
Meso 2, Week 1
Workout 4

1.5 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 60
[email protected] 73
[email protected] 80
[email protected] 83
[email protected] 86
[email protected] 81
E1RM-308
Total Volume-5700
Average Intensity-77%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 69
[email protected] 77
[email protected] 81
[email protected] 77
[email protected] 77
E1RM-254
Total Volume-4825
Average Intensity-76%

4 Board Press, tts
[email protected] 4-6% Rep Drop
Weight Reps RPE %
[email protected] 68
[email protected] 75
[email protected] 75
E1RM-285
Total Volume-4980
Average Intensity-73%

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 03, 2015 2:12 pm

Last night I went and pulled out some of my old journals. It was pretty cool to read through. I need to make more detailed entries in the future, if only for the nostalgia aspect. A few things that stood out is I was either doing 1-3 reps or 8 plus and getting stronger was a very slow process. Years later I kind of figured out 3-6 reps was my sweet spot. Most missed weights also involved higher percentage jumps than I would be doing now. I might do 405 and then miss 440 where now I would do about 425 before going for 440. I also came across something where I was doing deadlifts with chains and each week doing one less chain and remembered that being pretty effective. I think a wave of 2 chains, 1 chain, straight weight, 1 chain, 2 chains and keep that rhythm would be something that would work well.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 17, 2015 2:32 pm

5Feb15
Meso 2, Week 2
Workout 1

Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 69
[email protected] 80
[email protected] 86
[email protected] 88
[email protected] 84
E1RM-458
Total Volume-7460
Average Intensity-81%

2 Mat Deficit Conv DL, beltless
[email protected] 0% Fatigue
Weight Reps RPE %
[email protected] 74
[email protected] 85
[email protected] 90
E1RM-428
Total Volume-4260
Average Intensity-83%

Snatch Grip RDLs
[email protected] 0% Fatigue
Weight Reps RPE %
[email protected] 78
E1RM-287
Total Volume-2250
Average Intensity-78%

I worked up to 395 and my grip was starting to slip. I strapped up for 405. Energy and focus was shit throughout this workout. I ended up dropping the drop sets on the 2nd and 3rd movements. My goal on deficit deads was 405 and that wasn’t even attempted.


6Feb15
Meso 2, Week 2
Workout 2

Comp Pause Bench, ior
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 67
[email protected] 74
[email protected] 82
[email protected] 83
E1RM-276
Total Volume-4225
Average Intensity-77%

Touch and Go Bench, ior
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 74
[email protected] 82
[email protected] 83
E1RM-276
Total Volume-2640
Average Intensity-80%

Incline Bench
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 61
[email protected] 66
E1RM-189
Total Volume-2400
Average Intensity-63%

I felt like garbage and decided to drop fatigue work again. 240 was my goal for comp pause bench and I only hit 230. Under the conditions it wasn’t bad.


7Feb15
Meso 2, Week 2
Workout 3

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 73
[email protected] 80
[email protected] 85
[email protected] 80
[email protected] 80
E1RM-430
Total Volume-7960
Average Intensity-77%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 72
[email protected] 77
[email protected] 82
[email protected] 78
[email protected] 78
[email protected] 78
E1RM-383
Total Volume-7140
Average Intensity-78%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 60
[email protected] 71
[email protected] 73
[email protected] 69
E1RM-375
Total Volume-7175
Average Intensity-68%

I felt much better today. Dropping my fatigue percents to 0 probably contributed to this. 365 was my goal on squats and I hit it. Pause squats went good and high bar squats were a suck fest, as usuall.


8Feb15
Meso 2, Week 2
Workout 4

1.5 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE RT %
[email protected] 76
[email protected] 86
[email protected] 93
[email protected] 96
[email protected] 91
E1RM-297
Total Volume-3930
Average Intensity-88%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 65
[email protected] 72
[email protected] 80
[email protected] 83
[email protected] 80
E1RM-270
Total Volume-4100
Average Intensity-76%

3 Board Press, tts
[email protected] 4-6% Rep Drop
Weight Reps RPE %
[email protected] 71
[email protected] 71
[email protected] 71
E1RM-273
Total Volume-3900
Average Intensity-71%

I missed the 3rd rep with 285 after a tough fight on 1.5 board press. Part of me realized 280 was possible and 285 wasn’t, but I allowed myself to be distracted by the fact that 285 was my goal. I kind of question the usefulness of 10 RPE training on a regular basis. I tend to focus more on the numbers than the quality of the work when in it comes to 10s. Everything else was decent.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Tue Feb 17, 2015 2:42 pm

9Feb15
Meso 2, Week 3
Day 1

Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 82
[email protected] 84
[email protected] 87
[email protected] 82
[email protected] 82
E1RM-444
Total Volume-10850
Average Intensity-81%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 75
[email protected] 80
[email protected] 85
[email protected] 81
[email protected] 81
E1RM-395
Total Volume-5580
Average Intensity-78%

Snatch Grip RDLs
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 79
[email protected] 82
[email protected] 77
[email protected] 77
E1RM-312
Total Volume-7840
Average Intensity-79%

I deadlifted 375 with no straps, then used them with 385 and on more to save my hands for deadlifting later in the week than to hold onto the bar. I can really feel my grip and hand toughness coming along nicely. Squats were great, technique was really good.

10Feb15
Meso 2, Week 3
Day 2

Comp Pause Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 81
[email protected] 84
[email protected] 86
[email protected] 82
[email protected] 82
[email protected] 82
E1RM-279
Total Volume-4170
Average Intensity-83%

Touch and Go Bench, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 73
[email protected] 80
[email protected] 83
[email protected] 80
E1RM-282
Total Volume-5375
Average Intensity-76%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 71
[email protected] 69
E1RM-175
Total Volume-2880
Average Intensity-69%

I got Rogue Dowins in the mail only about 10 minutes before I was ready to go lift. Benching in these was great. If I tried my normal foot placement it felt real easy to drive my ass off the bench. Getting my feet wider and more forward is really the sweet spot. T&G bench my goal was 235 and I achieved


12Feb15
Meso 2, Week 3
Day 3

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 61
[email protected] 70
[email protected] 77
[email protected] 80
[email protected] 82
[email protected] 78
E1RM-450
Total Volume-8060
Average Intensity-75%

2 Mat Deficit Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 83
[email protected] 88
[email protected] 84
E1RM-442
Total Volume-7200
Average Intensity-81%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 57
[email protected] 70
[email protected] 72
[email protected] 68
E1RM-395
Total Volume-8440
Average Intensity-67%

Squats was huge PR. In the past 7 weeks I have added 70 pounds to my E1RM. On deadlifts my goal was 405 and I topped out at 390. My grip was going strong until the last set where it started to feel like I didn’t have much left, no straps used though. High bar squats showed a lot of progress.


14Feb15
Meso 2, Week 3
Day 4

1.5 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 77
[email protected] 83
[email protected] 79
[email protected] 79
E1RM-318
Total Volume-4940
Average Intensity-78%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 75
[email protected] 79
[email protected] 81
[email protected] 77
[email protected] 77
E1RM-273
Total Volume-6225
Average Intensity-76%

3 Board Press, tts
[email protected] 4-6% Rep Drop
Weight Reps RPE %
[email protected] 55
[email protected] 62
[email protected] 65
[email protected] 65
E1RM-316
Total Volume-7390
Average Intensity-62%

I had previously done [email protected] on 1.5 board press so it was nice to do [email protected] I had done the descending boards before but it was just 1 size per week as a max effort movement. I really think spending more time with each board and putting in more volume is going to pay off.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Mon Feb 23, 2015 4:34 pm

17Feb15
Meso 2, Week 4
Day 1

Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 79
[email protected] 88
[email protected] 88
[email protected] 90
[email protected] 86
E1RM-461
Total Volume-7940
Average Intensity-86%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 71
[email protected] 76
[email protected] 81
[email protected] 77
E1RM-389
Total Volume-4740
Average Intensity-76%

Snatch Grip RDLs
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 80
[email protected] 77
[email protected] 77
E1RM-281
Total Volume-5895
Average Intensity-78%

This workout seemed like I was going to PR big. I moved 405 better than I ever have before. Then my daughter woke up and it took about half an hour to get her back to sleep. I pulled 405 for a second set and it was pretty difficult. I used straps for 415. I felt like the strength for a PR was there, just not the preparedness.


18Feb15
Meso 2, Week 4
Day 2

Comp Pause Bench, ior
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 71
[email protected] 78
[email protected] 82
[email protected] 83
[email protected] 82
E1RM-288
Total Volume-5300
Average Intensity-77%

Touch and Go Bench, ior
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 73
[email protected] 81
[email protected] 84
[email protected] 86
[email protected] 84
E1RM-279
Total Volume-4560
Average Intensity-82%

Incline Bench
[email protected] 2-4% Load drop
Weight Reps RPE %
[email protected] 60
[email protected] 68
[email protected] 70
[email protected] 68
[email protected] 68
E1RM-192
Total Volume-5370
Average Intensity-67%

I was sick and hadn’t slept well for a few days so I decided to lower my fatigue percents. I still hit decent weights despite feeling so run down. I came across this quote, “The idea is to look at what the trainee actually needs at the current point, not the maximum amount they can cope with. “ and thought it was excellent food for thought. I can probably keep making fast progress another 8-12 weeks, stressing over having all the details perfect right now is silly.

21Feb15
Meso 2, Week 4
Day 3

Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 73
[email protected] 80
[email protected] 76
E1RM-433
Total Volume-6325
Average Intensity-73%

2 Mat Deficit Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 70
[email protected] 82
[email protected] 86
[email protected] 88
[email protected] 84
E1RM-447
Total Volume-7340
Average Intensity-82%

High Bar Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 55
[email protected] 66
[email protected] 68
[email protected] 65
E1RM-410
Total Volume-9360
Average Intensity-63%

I tried squatting with a very chest up technique and it really felt like garbage. I couldn’t do any 2 reps the same. I came across the opinion that chest up is a great way to teach beginners to squat but isn’t something than needs to be used forever. Grip was fine on deads, no straps. I am guessing in 3 weeks my grip strength and hand toughness will be up to par. High bar squats was a big PR.


22Feb15
Meso 2, Week 4
Day 4

1.5 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 57
[email protected] 69
[email protected] 78
[email protected] 84
[email protected] 86
[email protected] 81
E1RM-326
Total Volume-4455
Average Intensity-76%

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 64
[email protected] 71
[email protected] 78
[email protected] 75
E1RM-288
Total Volume-4980
Average Intensity-72%

3 Board Press, tts
[email protected] 4-6% Rep drop
Weight Reps RPE RT %
[email protected] 58
[email protected] 64
[email protected] 68
[email protected] 68
[email protected] 68
E1RM-318
Total Volume-8455
Average Intensity-65%

Good weights all around tonight. This makes 8 weeks back in the saddle.

The man in black
Staff Sergeant
Posts: 395
Joined: Sat Aug 07, 2010 11:37 pm

Re: Training Log

Post by The man in black » Mon Mar 02, 2015 7:49 pm

24Feb15
Meso 3, Week 9
Day 1

Squat
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 59
[email protected] 67
[email protected] 74
[email protected] 80
[email protected] 82
[email protected] 78
E1RM-468
Total Volume-10300
Average Intensity-73%

1 Board Press, ior
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 56
[email protected] 68
[email protected] 74
[email protected] 80
[email protected] 83
[email protected] 79
[email protected] 79
E1RM-330
Total Volume-6860
Average Intensity-74%

2 Mat Deficit Conv DL, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 69
[email protected] 80
[email protected] 85
[email protected] 89
[email protected] 85
E1RM-454
Total Volume-5565
Average Intensity-82%

This workout was beyond awesome. This is the first time with the belt on, I am squatting and deadlifting with it on for one movement each for the next 4 weeks, then using it for 2 movements each in the 4 weeks prior to the meet. My heaviest squat without a belt was [email protected] 2 weeks ago. I couldn’t believe I crushed this. Bench was great, 330 was the highest E1RM for board presses in the past 9 weeks and done
on the smallest board. I looked up old stats and this was way over full range E1RM from when I was training steady. Pretty good since I never felt 1 board was a significant overload. Deadlifting was great also. This session was phenomenal and all I can really think of for a reason so is it was the day after an off day and I got a nap that afternoon. Later on when I have months of training session I need to see if my great workouts are occurring the day after a rest day.


26Feb15
Meso 3, Week 9
Day 2

Comp Pause Bench, ior
[email protected] 4-6% Rep drop
Weight Reps RPE %
[email protected] 77
[email protected] 80
[email protected] 82
[email protected] 78
E1RM-293
Total Volume-4650
Average Intensity-79%

3 cnt Pause Squat, beltless
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 68
[email protected] 77
[email protected] 82
[email protected] 85
[email protected] 81
[email protected] 81
E1RM-407
Total Volume-5790
Average Intensity-79%

Incline Bench
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 61
[email protected] 66
[email protected] 63
E1RM-189
Total Volume-3600
Average Intensity-63%

Benching and then squatting tore up my elbows. My biceps were killing me.

28Feb15
Meso 3, Week 9
Day 3

Conv DL
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 80
[email protected] 89
[email protected] 93
E1RM-455
Total Volume-3585
Average Intensity-88%

Touch and Go Bench, ior
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 59
[email protected] 69
[email protected] 77
[email protected] 80
[email protected] 82
E1RM-311
Total Volume-5725
Average Intensity-74%

High Bar Squat, beltless
[email protected] 0 Fatigue
Weight Reps RPE %
[email protected] 55
[email protected] 67
[email protected] 73
E1RM-409
Total Volume-6400
Average Intensity-65%

I started this workout yesterday and did 135 for a few reps and hung it up. I dropped fatigue work since I still felt like garbage. Deadlift was a little under potential but I rocked the bench and squat. Both were big and unexpected PRs.


1Mar15
Meso 3, Week 9
Day 4

Bench, tts
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 66
[email protected] 73
[email protected] 77
[email protected] 81
[email protected] 77
[email protected] 77
E1RM-279
Total Volume-6300
Average Intensity-75%

Snatch Grip RDLs
[email protected] 4-6% Load drop
Weight Reps RPE %
[email protected] 72
[email protected] 78
[email protected] 75
[email protected] 75
E1RM-313
Total Volume-9400
Average Intensity-75%

3 Board Press, tts
[email protected] 4-6% Repeat
Weight Reps RPE %
[email protected] 67
[email protected] 70
[email protected] 70
E1RM-321
Total Volume-5320
Average Intensity-69%

This was a semi fast paced workout. Nothing special, another week closer to my goals.

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