ropable's training log

[ropable]

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

[ropable]

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

[ropable]

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

[ropable]

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

[ropable]

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

[ropable]

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