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  • 15-Feb-2021

    Surprisingly easy session tonight. Intensity is ramping up, but the reps are all pretty low so there just isn't the fatigue. Comp is in three weeks, and I'm optimistic about setting some modest new PRs.
    Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
    15/02/2021 Squat 1 186.5 7.5 186.5 207.5
    15/02/2021 Squat 1 195.0 8.5 195
    15/02/2021 Squat 5 156.0 6 780
    15/02/2021 Squat 3 176.5 7.5 529.5
    15/02/2021 Squat 3 176.5 7.5 529.5
    15/02/2021 Squat 3 176.5 8 529.5
    15/02/2021 Bench press 1 107.5 7.5 107.5 120
    15/02/2021 Bench press 1 112.5 8.5 112.5
    15/02/2021 Bench press 3 102.5 8 307.5
    15/02/2021 Bench press 2 106.5 8 213
    15/02/2021 Bench press 2 106.5 8.5 213
    15/02/2021 Bench press 2 106.5 9 213
    15/02/2021 Bench press 3ct pause 4 82.5 7 330 102
    15/02/2021 Bench press 3ct pause 4 86.0 8 344
    15/02/2021 Bench press 3ct pause 4 88.5 8.5 354
    15/02/2021 Bench press 3ct pause 4 85.0 8 Drop set 340
    15/02/2021 Bench press 3ct pause 4 85.0 8 Drop set 340 5624.5 47 7.9 6 266 350 391 0.89 85

    Comment


    • 16-Feb-2021

      Heavy back-bendy pickup kinda evening.

      Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
      16/02/2021 Deadlift 1 225.0 7.5 225 250
      16/02/2021 Deadlift 1 235.0 8.5 235
      16/02/2021 Deadlift 5 187.5 6 937.5
      16/02/2021 Deadlift 3 212.5 7 637.5
      16/02/2021 Deadlift 3 212.5 7.5 637.5
      16/02/2021 Deadlift 3 212.5 7.5 637.5
      16/02/2021 Bench press CG 1 107.5 8 107.5 117
      16/02/2021 Bench press CG 3 104.0 9 312
      16/02/2021 Bench press CG 3 98.5 8 Drop set 295.5
      16/02/2021 Bench press CG 3 98.5 8 Drop set 295.5
      16/02/2021 Squat 2ct pause 6 142.5 7 855
      16/02/2021 Squat 2ct pause 6 147.5 8 885
      16/02/2021 Squat 2ct pause 6 152.5 9 915
      16/02/2021 Squat 2ct pause 6 145.0 8 Drop set 870
      16/02/2021 Squat 2ct pause 6 145.0 8 Drop set 870 8715.5 56 7.8 7 476 400 406 0.98 85

      Comment


      • 18-Feb-2021

        Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
        18/02/2021 Pin squat 1 175.0 8 175 190
        18/02/2021 Pin squat 3 170.0 9 510
        18/02/2021 Pin squat 3 156.0 7 Drop set 468
        18/02/2021 Pin squat 3 156.0 7 Drop set 468
        18/02/2021 Pin squat 3 156.0 7 Drop set 468
        18/02/2021 Bench press TnG 1 112.5 8 112.5 122.5
        18/02/2021 Bench press TnG 4 105.0 9 420
        18/02/2021 Bench press TnG 4 100.0 8 Drop set 400
        18/02/2021 Bench press TnG 4 100.0 8 Drop set 400
        18/02/2021 Floor press CG 8 82.5 7.5 3 min rests 660
        18/02/2021 Floor press CG 8 85.0 9 Overshot RPE 680
        18/02/2021 Floor press CG 8 80.0 7.5 640
        18/02/2021 Floor press CG 8 80.0 8 640
        18/02/2021 Floor press CG 8 80.0 8 640 6681.5 66 7.9 6 318 353 392 0.90 85

        Comment


        • 19-Feb-2021
          Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
          19/02/2021 Deadlift 5cm deficit 1 222.5 8 222.5
          19/02/2021 Deadlift 5cm deficit 3 215.0 9 645
          19/02/2021 Deadlift 5cm deficit 3 200.0 6 Drop set 600
          19/02/2021 Deadlift 5cm deficit 3 200.0 6 Drop set 600
          19/02/2021 Deadlift 5cm deficit 3 200.0 6 Drop set 600
          19/02/2021 Pin bench press 1 107.5 8 107.5
          19/02/2021 Pin bench press 2 107.5 9 215
          19/02/2021 Pin bench press 2 102.5 8 Drop set 205
          19/02/2021 Pin bench press 2 102.5 8 Drop set 205
          19/02/2021 Stiff legged deadlift 8 145.0 6 1160
          19/02/2021 Stiff legged deadlift 8 150.0 7 1200
          19/02/2021 Stiff legged deadlift 8 155.0 8 1240
          19/02/2021 Stiff legged deadlift 8 155.0 8 1240
          19/02/2021 Stiff legged deadlift 8 155.0 8 1240 9480 60 7.5 7 498 430 408 1.05 80

          Comment


          • 23-Feb-2021

            Dialing in opener/2nd attempt weights. I'm a bit disappointed at the difficulty of the top set of BP; was definitely hoping that would be more like a 9 than 9.5. Squats felt pretty solid, though.

            Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
            23/02/2021 Squat 1 190.0 8 190 207.5
            23/02/2021 Squat 1 200.0 9 200
            23/02/2021 Squat 3 176.5 7.5 529.5
            23/02/2021 Squat 2 185.0 8.5 370
            23/02/2021 Squat 3 176.5 8 529.5
            23/02/2021 Squat 3 176.5 8.5 529.5
            23/02/2021 Bench press 1 110.0 8 110 118
            23/02/2021 Bench press 1 115.0 9.5 115
            23/02/2021 Bench press 2 106.5 8 213
            23/02/2021 Bench press 2 106.5 8.5 213
            23/02/2021 Bench press 2 106.5 8.5 213
            23/02/2021 Bench press 3ct pause 4 85.0 7 340 105
            23/02/2021 Bench press 3ct pause 4 88.0 8 352
            23/02/2021 Bench press 3ct pause 4 90.0 9 360
            23/02/2021 Bench press 3ct pause 4 87.5 8 350
            23/02/2021 Bench press 3ct pause 4 87.5 8 350 4964.5 41 8.3 6 246 354 383 0.92 90

            Comment


            • 24-Feb-2021

              Only the second time ever pulling 240 kg. It went up fine, though it made me feel that my e1RM might be....pretty damn close.

              Date Exercise Reps kg RPE Notes Total Session total Volume Avg. RPE sRPE e1RM Session work Acute work Chronic work ACWR Duration (min)
              24/02/2021 Deadlift 1 230.0 8 230 250
              24/02/2021 Deadlift 1 240.0 9 240
              24/02/2021 Deadlift 3 212.5 7 637.5
              24/02/2021 Deadlift 2 222.5 8 445
              24/02/2021 Deadlift 3 212.5 7.5 637.5
              24/02/2021 Deadlift 3 212.5 8 637.5
              24/02/2021 Bench press CG 1 108.5 8 108.5 118
              24/02/2021 Bench press CG 3 105.0 9 315
              24/02/2021 Bench press CG 3 100.0 8 Drop set 300
              24/02/2021 Bench press CG 3 100.0 8 Drop set 300
              24/02/2021 Squat 2ct pause 6 142.5 7 855
              24/02/2021 Squat 2ct pause 6 147.5 8 885
              24/02/2021 Squat 2ct pause 6 152.5 8.5 915
              24/02/2021 Squat 2ct pause 6 145.0 8 Drop set 870 7376 47 8.0 7 413 385 392 0.98 80

              Comment

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