Hypertrophy Block W4D1 | Mon. July 22, 2019 | 17 Weeks Out
Welp. Went out for dinner Friday night, by early Saturday morning I was puking and spent the rest of the weekend and today sitting on the toilet losing water and macros. I assume food poisoning of some sort. Ended up skipping GPP and losing 3 pounds. #watercut Training felt mildly compromised today but it's tough to say how much was attributed weekend misfortunes.
Competition Squat
265 lbs x 6 reps @ RPE 6
280 lbs x 6 reps @ RPE 7
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8.5
e1rm: 377 | Tonnage: 8580 | Max Int: 78% | Volume: 30
Close Grip Low Incline Bench
115 lbs x 10 reps @ RPE 6
125 lbs x 10 reps @ RPE 7.5
130 lbs x 10 reps @ RPE 8
130 lbs x 10 reps @ RPE 8
130 lbs x 10 reps @ RPE 8
e1rm: 191 | Tonnage: 6300 | Max Int: 68% | Volume: 50
Bulgarian Split Squat
40 lbs x 12 reps @ RPE 6
50 lbs x 12 reps @ RPE 7
60 lbs x 12 reps @ RPE 8
60 lbs x 12 reps @ RPE 8
e1rm: 95 | Tonnage: 2520 | Max Int: 63% | Volume: 48
Daily Metrics
Session RPE: 8 | Session Length: 72m | AU: 576
Session Tonnage: 17400 | Avg Max Int: 70%
Body Weight: 165.8 lbs !!
Welp. Went out for dinner Friday night, by early Saturday morning I was puking and spent the rest of the weekend and today sitting on the toilet losing water and macros. I assume food poisoning of some sort. Ended up skipping GPP and losing 3 pounds. #watercut Training felt mildly compromised today but it's tough to say how much was attributed weekend misfortunes.
Competition Squat
265 lbs x 6 reps @ RPE 6
280 lbs x 6 reps @ RPE 7
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8
295 lbs x 6 reps @ RPE 8.5
e1rm: 377 | Tonnage: 8580 | Max Int: 78% | Volume: 30
Close Grip Low Incline Bench
115 lbs x 10 reps @ RPE 6
125 lbs x 10 reps @ RPE 7.5
130 lbs x 10 reps @ RPE 8
130 lbs x 10 reps @ RPE 8
130 lbs x 10 reps @ RPE 8
e1rm: 191 | Tonnage: 6300 | Max Int: 68% | Volume: 50
Bulgarian Split Squat
40 lbs x 12 reps @ RPE 6
50 lbs x 12 reps @ RPE 7
60 lbs x 12 reps @ RPE 8
60 lbs x 12 reps @ RPE 8
e1rm: 95 | Tonnage: 2520 | Max Int: 63% | Volume: 48
Daily Metrics
Session RPE: 8 | Session Length: 72m | AU: 576
Session Tonnage: 17400 | Avg Max Int: 70%
Body Weight: 165.8 lbs !!

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