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Originally posted by codgerus maximus
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Yep, I just pulled 227.5kg...
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What a great moment. Anne and I were watching live!Yep, I just pulled 227.5kg...Comment
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Week 11 day 1.
Squat, no belt: [email protected]; [email protected]; 260x6x4. Four minutes rest.
Press, no belt: [email protected]; [email protected]; [email protected]; 85x12x2. Four minutes rest.
Paused deadlift, no belt: 34[email protected]; [email protected]; [email protected]; 340x6x1. Three minutes rest, I was supposed to do one more set at 340 but I completely ran out of gas so I called it a day. I think I'll dial these paused deadlifts down a bit next week and make 350 my top set, working up from 310, then 335. The recommended 2 to 3 minute rest period makes it hard to go heavy with these.Comment
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that's a lot of work getting done. Take as much time as you need...special age dispensation.Comment
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I think I'll take you up on that.Take as much time as you need...special age dispensation.Comment
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Week 11 day 2.
Touch and go bench: [email protected]; [email protected]; 195x4x4. Four minutes rest.
Pin squat, no belt: [email protected]; [email protected]; [email protected]; 230x8x2. Five minutes rest.
Hip thrusts: [email protected]; [email protected]; [email protected] Three minutes rest. I think I'll add 10 pounds to these next week.
BB rows: [email protected] in 7 minutes.
I registered for another meet--the USAPL New Mexico state championship on February 8 in Albuquerque. I'll finish the beginner template next week and then I'll start a three-week peaking program. This morning before eating or drinking I weighed 192 pounds, down about 15 pounds from a year ago.Last edited by codgerus maximus; 01-09-2020, 10:51 PM.Comment
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Week 11 day 3
Deadlift, no belt: [email protected]; [email protected]; 360x6x4. Five minutes rest.
Paused bench: [email protected]; [email protected]; [email protected]; 185x6x1. Five minutes rest.
BB split squat: [email protected]; [email protected]; [email protected] Three minutes rest. [plus 30 seconds rest when switching legs]
Finished with 30 abmat sit-ups.
Yesterday: 30 minutes on airdyne; DB curls: [email protected] in 7 minutes; triceps press-downs: [email protected] in 7 minutes.Comment
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Week 12 (last week of the beginner template) day 1.
Squat, no belt: [email protected]; [email protected]; 260x6x4. Five minutes rest. The single felt heavy. Didn't get much sleep the other night so that might account for it.
Press, no belt: [email protected]; [email protected]; [email protected]; 85x12x1. Five minutes rest.
Paused deadlift, no belt: [email protected]; [email protected]; [email protected]; 320x6x2. Three minutes rest. I dropped 25 pounds from last week's numbers, and the RPEs today felt about right.
DB curls: 32.5 (each)x12x2; 32.5x10x1. All reps done within 7 minutes.
Triceps press-downs: 75x12x3 in 7 minutes.
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Week 12 day 2.
Touch and go bench: [email protected]; [email protected]; 197.5x5x4. Four to five minutes rest.
Pin squat, no belt: [email protected]; [email protected]; [email protected]; 230x8x2. Five minutes rest.
Hip thrusts: [email protected]; [email protected]; [email protected] Two to three minutes rest. I'm starting to like these. Wonder if I'll encounter them in the next template I'm planning to try after February's meet--hypertrophy 1.Comment
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Week 12 day 3, last day on beginner template.
Deadlift, no belt: [email protected]; [email protected]; 360x6x4. Five minutes rest.
Paused bench: [email protected]; [email protected]; [email protected]; 190x6x2. Five minutes rest.
BB Split squats: [email protected]; [email protected]; [email protected] Three minutes rest (plus 30 seconds between sides.)
DB curls: 32.5 (each) [email protected] in 7 minutes. Same scheme with triceps press-downs: [email protected]
Next week I'll start a 3-week fast-peaking program to prep for the February 8 meet.Comment
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Started a three-week peaking program today to prepare for a meet on February 8.
Squat with belt: [email protected]; 275x4x4. Five minutes rest.
Competition bench: [email protected]; 208.75x3x5. Five minutes rest.
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Pin bench, chest height: [email protected]; [email protected]; [email protected]; 195x4x1. Five minutes rest.
DB curls: 30 (each) x13x3, supersetted with triceps press-downs: 70x12x3. Three minutes rest between supersets.Comment
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Got any idea of what your attempts will be?Comment
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I'm thinking my third attempts will be something like 350, 245, and 480.Comment
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Killer Bench!Comment
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I hope I can hit that number. At my last meet the bar stalled a few inches off my chest.Killer Bench!
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