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  • GPP today.

    Single-arm DB rows with 65 pounds: 40 in 7 minutes; ab-wheel roll-outs, kneeling: 40 in 7 minutes; 25 minutes LISS on airdyne.

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    • Week 10, day 2.

      Deadlift with belt: [email protected]; [email protected] (PR); 410x4x2 (weight, reps, sets). Four to five minutes rest. I'm finding the RPEs on these heavy deads very hard to judge. The singles definitely weren't max efforts, but still not sure if I could have done two more reps at 480; pretty sure I could have done one more rep at 490. I'll repeat these weights next week. Only three weeks to go until the meet so I won't be able to add too much more to the bar.

      One-count paused bench: [email protected]; [email protected]; 222.5x3x3. Four to five minutes rest. The second single was definitely an RPE 10--no more reps in the tank. On the plus side it wasn't a grind. So, given that each jump in RPE is supposed to be roughly equal to about 5 percent of the weight on the bar I think I'll dial the bench back a bit in the weeks leading up to the meet. Next time I do these I'll see if 240 feels like a solid 8, and try 250 as a 9.

      Two-count paused squat, no belt: [email protected]; [email protected]; [email protected]; 257.5x4x2. Four minutes rest. I had planned to do 20 pounds more on each of these sets but when I tried 265 for my first set the bar just felt too heavy today so I adjusted down.

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      • That Deadlift!
        500lbs + is in your future.

        Bench and Squat look solid as well.

        All hail Codger!

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        • 500 still seems daunting, even after today's lifts. The next few weeks will be interesting...

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          • Originally posted by codgerus maximus View Post
            500 still seems daunting, even after today's lifts. The next few weeks will be interesting...
            At the risk of sounding trite, don't let it get into your "mind"

            Based on your numbers, you're plenty strong. Now it's just handling 500 as if it's just another number, and not a "milestone"

            Of course, when my time comes, I'll probably be a little freaky too

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            • Based on your numbers, you're plenty strong. Now it's just handling 500 as if it's just another number, and not a "milestone"
              That's good advice--thanks, GD. You're right--500 is just a number. We'll see how the codgerly bio-mental complex deals with that number at some point in the next few weeks. At this point I just want to avoid any mishaps that might sideline me.

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              • Finished week 10 today:

                Pin squats, no belt: [email protected]; [email protected] Four minutes rest. The second set was supposed to be RPE 9 but was definitely an 8, so I'll add 5 pounds next week. I think I tend to underestimate my squat and overestimate my bench.

                Pin bench: [email protected]; [email protected] Four minutes rest. I'll add 2.5 pounds to the first set next week and repeat 227.5 for the second set since it was bordering on 9.5.

                Two-inch deficit deadlift, no belt: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest. The RPEs felt right. I'll either repeat the same weight next week, or decrease both the weight and the rest periods a bit.

                DB curls: 32.5 (each) x 12 x 3 @8; triceps press-downs: [email protected] Three minutes rest. I did supersets with these two exercises.
                Last edited by codgerus maximus; 04-07-2019, 12:01 AM.

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                • GPP today:

                  Single-arm DB rows with 65 pounds: 32 (each side) in 5 minutes; ab wheel roll-outs, kneeling: 38 in 5 minutes; 25 minutes LISS on airdyne.
                  Last edited by codgerus maximus; 04-09-2019, 05:54 AM.

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                  • Week 11, day 1.

                    Squat with belt: [email protected]; 385 (PR) [email protected]; [email protected] Four to five minutes rest. All the squats felt heavy today, even my last warm-up set. I'll repeat the same weights next week, which means I won't be trying anything higher until the meet. The two singles were supposed to be RPE 8 and 9 but both were tougher than that.

                    Touch and go bench: [email protected]; [email protected]; [email protected] Four to five minutes rest. I dialed both singles back by more than 10 pounds from last week. Today's RPEs felt right.

                    Two-second paused bench: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.

                    DB curls: 32.5 (each) [email protected]; triceps press-downs: [email protected] Three minutes rest, supersets.
                    Last edited by codgerus maximus; 04-09-2019, 09:43 PM.

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                    • Week 11, day 2.

                      Deadlift with belt: [email protected]; [email protected]; 433.75x3x3. Four to five minutes rest. I was planning on repeating last week's singles--480 and 490--but 480 felt okay so I thought I'd try 495 this week and it felt like a solid 9--plus it's a PR! I'll see how I feel next week but I'm thinking I'll repeat 480 again for the first single and try 500 for the second. Stay tuned.

                      One-count paused bench: [email protected]; [email protected]; 233.75x2x3 (weight, reps, sets). Four to five minutes rest. The rpes felt right so I think the best I'll be able to do at the meet might be 263 or 119 kg, 120 if the force is with me.

                      Two-count paused squat: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest. These are always tricky to judge on a heavy deadlift day. Last week 270 felt like a 9, this week 280 felt like an 8.
                      Last edited by codgerus maximus; 04-12-2019, 01:58 AM.

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                      • Look at you...

                        LOOK.AT.YOU.

                        500lbs within your grasp

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                        • 500lbs within your grasp


                          Hard to believe! If I attempt it next week I'll have Anne record the event!

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                          • Originally posted by codgerus maximus View Post


                            Hard to believe! If I attempt it next week I'll have Anne record the event!
                            DO.IT.

                            Really, I'd love to see you put the "stake" in the ground!

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                            • Really, I'd love to see you put the "stake" in the ground!
                              Amen to that!

                              Wrapped up week 11 today. Two weeks until the meet in Scottsdale.

                              Pin squat, no belt: [email protected]; [email protected]; 295x3x2. Four minutes rest. I think I can add 5 pounds next week.

                              Pin bench: [email protected]; [email protected]; 216.25x3x2. Four minutes rest. I'll add either 1.25 or 2.5 pounds next week.

                              Two-inch deficit deadlift, no belt: [email protected]; [email protected]; [email protected]; 362.5x4x2. Three minutes rest. I dropped 10 pounds from last week's numbers and shortened the rest time.

                              DB curls: 32.5 (each)[email protected]; Triceps press-downs: [email protected] Supersets, 3 minutes rest.

                              Comment


                              • Week 12, day 1.

                                Squat with belt: [email protected]; [email protected]; [email protected] Four to five minutes rest. I repeated last week's weights. They felt a bit more manageable today. i'm thinking I might be able to go for 390 at the meet for my third attempt.

                                Touch and go bench: [email protected]; [email protected]; [email protected] Four to five minutes rest. The RPEs felt right.

                                Two-count paused bench: [email protected]; [email protected]; [email protected]; [email protected] Four minutes rest.

                                Volume is winding down in the run-up to the meet--finished today's workout in about 90 minutes. And no arm isolation work this week.

                                GPP tomorrow.

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