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WEEK TWENTY DEVELOPMENTAL DAY #1 MON. APRIL 22, 2019 Daily Summary: Still feeling a tiny bit of DOMs in my hammies from Friday. The paused deadlift + paused RDL double whammy was more stressful than I anticipated, which is cool. Bodyweight: 170.0 / 77.3 sRPE: 8 Session Length: 1h 31m Arbitrary Units: 728 - COMPETITION SQUAT Prescription: [email protected], -18% x 5 reps x 5 sets Warmups: 45x5x3, 135x5, 185x5, 225x5, 275x3, 315x1, 345x1 Set # WEIGHT (lbs) REPS RPE 1 365 1 8 2 300 5 6 3 300 5 6 4 300 5 7 5 300 5 7 6 300 5 7 Summary: e1rm: 395 Volume: 26 Avg Int: 76% Notes: Hoo-wee. Gravity was strong today. 5% drop in e1rm, no big deal. Trudge onwards. - COMPETITION PRESS Prescription: [email protected], -16% x 4 reps x 6 sets Warmups: 45x4x2, 75x4, 95x3, 115x1, 125x1, 135x1, 142.5x1 Set # WEIGHT (lbs) REPS RPE 1 150 1 8 2 127.5 4 6 3 127.5 4 6 4 127.5 4 6 5 127.5 4 7 6 127.5 4 7 7 127.5 4 7 Summary: e1rm: 162 Volume: 25 Avg Int: 78% Notes: Press basically perma stuck at [email protected] Don't think I'm training sensitive enough to increase it only pressing 1x/week, which is fine. I enjoy getting to do this movement. - 3CT PAUSE BENCH Prescription: [email protected], [email protected] x 2 sets Warmups: 45x8, 115x8 Set # WEIGHT (lbs) REPS RPE 1 145 8 7 2 155 8 8 3 155 8 8 Summary: e1rm: 209 Volume: 24 Avg Int: 73% Notes: I found it a bit strange that the volume dropped on the third movement on Week 2 of this block, but I'm glad it did lol. Last edited by llaffin; 04-22-2019, 10:26 PM.Comment
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I actually just literally highlight the table in the forum posts and ctrl+c, ctrl+v it. All the formatting is kept except the red colouring. I just manually make it red again each time and then fill out the table cells with my daily training info. It's admittedly a bit of manual upkeep, but it's just habit/ritual for me now lol.Originally posted by masoud.shokri View PostComment
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WEEK TWENTY DEVELOPMENTAL DAY #2 TUES. APRIL 23, 2019 Daily Summary: Feeling very fatigued and unmotivated today. It's all good. Bodyweight: 170.0 / 77.3 sRPE: 8.5 Session Length: 1h 29m Arbitrary Units: 757 - COMPETITION DEADLIFT Prescription: [email protected], -18% x 5 reps x 5 sets Warmups: 135x5x2, 185x5, 225x5, 275x5, 315x1, 365x1 Set # WEIGHT (lbs) REPS RPE 1 390 1 8 2 320 5 7 3 320 5 7 4 320 5 7 5 320 5 7 6 320 5 7 Summary: e1rm: 422 Volume: 26 Avg Int: 76% Notes: - COMPETITION BENCH Prescription: [email protected], -16% x 4 reps x 6 sets Warmups: 45x4x2, 95x4, 135x4, 175x4, 195x1, 205x1, 215x1 Set # WEIGHT (lbs) REPS RPE 1 220 1 8 2 185 4 7 3 185 4 7 4 185 4 7 5 185 4 7 6 185 4 7 7 185 4 7 Summary: e1rm: 237 Volume: 25 Avg Int: 78% Notes: - 3-0-3 TEMPO SSB SQUAT Prescription: [email protected], [email protected] x 2 sets Warmups: 45x8, 95x8 Set # WEIGHT (lbs) REPS RPE 1 145 8 7 2 155 8 8 3 155 8 8 Summary: e1rm: 209 Volume: 24 Avg Int: 73% Notes: Comment
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WEEK TWENTY DEVELOPMENTAL GPP #1 WED. APRIL 24, 2019 Daily Summary: First GPP session in like 6 weeks lol. Bro-ing out a bit and slowly introducing some extra delt and forearm work, just cuz I'm vain want bigger meat hunks (arms). Bodyweight: 170.6 / 77.5 sRPE: 5 Session Length: 46m Arbitrary Units: 230 - UPPER BACK Exercise: Barbell Rows Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 135lbs Reps/Set: 12, 10, 8 Total: 30 CORE Exercise: Planks Prescription: 5 min AMRAP Weight: Bodyweight Reps/Set: 60, 60, 60 Total: 180s ARMS 1 (SUPERSET) Exercise 1: Triceps Pushdowns (Straight Bar) Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 35lbs Reps/Set: 14, 12, 10 Total: 36 Exercise 2: Barbell Curls Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 45lbs Reps/Set: 14, 12, 10 Total: 36 Exercise 3: DB Side Lateral Raise Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 8lbs Reps/Set: 12, 10, 8, 8 Total: 30 ARMS 2 (SUPERSET) Exercise 1: DB Wrist Curls Prescription: AMRAP @8 x 2 sets w/ 60s rest Weight: 8lbs Reps/Set: 15, 10 Total: 25 Exercise 2: DB Wrist Extensions Prescription: AMRAP @8 x 2 sets w/ 60s rest Weight: 8lbs Reps/Set: 12, 8 Total: 20 CONDITIONING Exercise 1: Air Bike Prescription: LISS: 20mins @ 6 Distance: 8.45km Avg Speed: 25 km/h Last edited by llaffin; 04-25-2019, 02:43 AM.Comment
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WEEK TWENTY DEVELOPMENTAL DAY #3 THURS. APRIL 25, 2019 Daily Summary: Biceps DOMS is real today. That's what I get for skipping my curls for 6 weeks. Bodyweight: 170.6 / 77.5 sRPE: 7.5 Session Length: 1h 21m Arbitrary Units: 608 - 2CT PAUSE SQUAT Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4x3, 135x4, 185x4, 225x4 Set # WEIGHT (lbs) REPS RPE 1 275 4 7 2 295 4 8 3 315 4 9 4 300 4 8.5 5 300 4 9 Summary: e1rm: 366 Volume: 20 Avg Int: 83% Notes: Low back and knees are slowly developing some ache over the last 2 weeks. I'll keep an eye on my squat intensities - "SLINGSHOT" BENCH Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4x2, 95x4, 135x4,185x4, 205x4 Set # WEIGHT (lbs) REPS RPE 1 225 4 7 2 235 4 8 3 245 4 10 4 230 4 9 5 225 4 9 Summary: e1rm: 275 Volume: 20 Avg Int: 83% Notes: Whoopies. - CLOSEGRIP FLOOR PRESS Prescription: [email protected], [email protected] x 2 sets Warmups: 45x8, 95x8 Set # WEIGHT (lbs) REPS RPE 1 145 8 7 2 155 8 8 3 155 8 8 Summary: e1rm: 209 Volume: 24 Avg Int: 73% Notes: Last edited by llaffin; 04-25-2019, 10:50 PM.Comment
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WEEK TWENTY DEVELOPMENTAL DAY #4 FRI. APRIL 26, 2019 Daily Summary: End Game tonight. Bodyweight: 170.4 / 77.42 sRPE: 7.5 Session Length: 1h 19m Arbitrary Units: 593 - 2CT PAUSE DEADLIFT Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 135x4x2, 185x4, 225x4, 275x4, 305x4 Set # WEIGHT (lbs) REPS RPE 1 325 4 7 2 345 4 8.5 3 355 4 9 4 335 4 8.5 5 335 4 9 Summary: e1rm: 416 Volume: 20 Avg Int: 83% Notes: 8% drop from last week 
- CLOSEGRIP BENCH Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4x2, 95x4, 135x4, 165x4 Set # WEIGHT (lbs) REPS RPE 1 185 4 7 2 195 4 8 3 205 4 9 4 195 4 8.5 5 195 4 8.5 Summary: e1rm: 238 Volume: 20 Avg Int: 83% Notes: - 2CT PAUSE RDL Prescription: [email protected], [email protected] x 2 sets Warmups: 135x8, 185x8 Set # WEIGHT (lbs) REPS RPE 1 205 8 7 2 225 8 8 3 225 8 8 Summary: e1rm: 304 Volume: 24 Avg Int: 73% Notes: Man, I hate these. I'll suck it up and finish this block with RDLs but I might replace them with something else next time around. Comment
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WEEK TWENTY DEVELOPMENTAL GPP #2 SAT. APRIL 27, 2019 Daily Summary: I did some bonus Calf Raises today, courtesy of teddyd Bodyweight: 170.2 / 77.4 sRPE: 5 Session Length: 45m Arbitrary Units: 220 - UPPER BACK Exercise: Chin Ups (Neutral Grip) Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: Bodyweight Reps/Set: 10, 8, 7 Total: 25 CORE Exercise: Ab Wheel Rollouts Prescription: 5 min AMRAP Weight: Bodyweight, from knees Reps/Set: 5,5,5,5,5 Total: 25 ARMS 1 (SUPERSET) Exercise 1: Triceps Pushdowns (Rope) Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 30lbs Reps/Set: 15, 13, 12 Total: 40 Exercise 2: Reverse Grip Barbell Curls Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 45lbs Reps/Set: 10, 9, 8 Total: 27 Exercise 3: DB Side Lateral Raise Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 8lbs Reps/Set: 12, 12, 12 Total: 36 ARMS 2 (SUPERSET) Exercise 1: Barbell Rolls (Extension) Prescription: 5 mins AMRAP Weight: 45lbs Reps/Set: ??? Total: ??? Exercise 2: Barbell Rolls (Flexion) Prescription: 5 mins AMRAP Weight: 45lbs Reps/Set: ??? Total: ??? CONDITIONING Exercise 1: Air Bike Prescription: LISS: 20mins @ 6 Distance: 8.5km Avg Speed: 25km/h Comment
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WEEK TWENTY ONE DEVELOPMENTAL DAY #1 MON. APRIL 29, 2019 Daily Summary: It's snowing today. Happy spring, everyone. Bodyweight: 171.0 / 77.7 sRPE: 7.5 Session Length: 1h 31m Arbitrary Units: 683 - COMPETITION SQUAT Prescription: [email protected], -16% x 4 reps x 6 sets Warmups: 45x4x3, 135x4, 185x4, 225x4, 275x4, 315x1, 345x1 Set # WEIGHT (lbs) REPS RPE 1 375 1 8 2 315 4 7 3 315 4 7 4 285 4 6 5 285 4 6 6 285 4 6 7 285 4 6 Summary: e1rm: 405 Volume: 25 Avg Int: 75% Notes: Tweak my right knee a little on the first 315 back off. Tried a 2nd at 315 anyways but the pain was a bit beyond my comfort level. Acute sharp pain right under my knee cap on the eccentric motion, but not concentric. No big deal. I lowered the weight 10% and it brought the pain down to a tolerable level. I expect to be just fine for pause squats on Thursday. - COMPETITION PRESS Prescription: [email protected], -12% x 3 reps x 5 sets Warmups: 45x3x3, 75x3, 95x3, 115x1, 125x1, 135x1, 142.5x1 Set # WEIGHT (lbs) REPS RPE 1 152.5 1 8 2 135 3 6 3 135 3 6 4 135 3 7 5 135 3 7 6 135 3 7 Summary: e1rm: 164 Volume: 16 Avg Int: 82% Notes: Feels nice to be using 1 plate for my working sets. - 3CT PAUSE BENCH Prescription: [email protected], [email protected] x 4 sets Warmups: 45x8 Set # WEIGHT (lbs) REPS RPE 1 140 8 7 2 150 8 8 3 150 8 8 4 150 8 8 5 150 8 8 Summary: e1rm: 203 Volume: 40 Avg Int: 73% Notes: Comment
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WEEK TWENTY ONE DEVELOPMENTAL DAY #2 TUES. APRIL 30, 2019 Daily Summary: First day in a couple weeks where I didn't feel fatigued af. And finally got my [email protected] bench. Bodyweight: 170.6 / 77.5 sRPE: 7 Session Length: 1h 23m Arbitrary Units: 581 - COMPETITION DEADLIFT Prescription: [email protected], -16% x 4 reps x 6 sets Warmups: 135x4x2, 185x4, 225x4, 275x4, 315x1, 345x1, 375x1 Set # WEIGHT (lbs) REPS RPE 1 405 1 8 2 340 4 7 3 340 4 7 4 340 4 7 5 340 4 7 6 340 4 7 7 340 4 7 Summary: e1rm: 437 Volume: 25 Avg Int: 76% Notes: - COMPETITION BENCH Prescription: [email protected], -12% x 3 reps x 5 sets Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1, 220x1 Set # WEIGHT (lbs) REPS RPE 1 230 1 8 2 202.5 3 6 3 202.5 3 6 4 202.5 3 7 5 202.5 3 7 6 202.5 3 7 Summary: e1rm: 248 Volume: 16 Avg Int: 82% Notes: - 3-0-3 TEMPO SSB SQUAT Prescription: [email protected], [email protected] x 4 sets Warmups: 45x8, 95x8 Set # WEIGHT (lbs) REPS RPE 1 145 8 7 2 165 8 8 3 165 8 8 4 165 8 8 5 165 8 8 Summary: e1rm: 223 Volume: 40 Avg Int: 73% Notes: Comment
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WEEK TWENTY ONE DEVELOPMENTAL GPP #1 WED. MAY 1, 2019 Daily Summary: Bodyweight: 170.6 / 77.5 sRPE: 5 Session Length: 51m Arbitrary Units: 255 - UPPER BACK Exercise 1: Barbell Rows Prescription: AMRAP @8 x 4 sets w/ 60s rest Weight: 135lbs Reps/Set: 12, 12, 10, 9 Total: 43 - CORE Exercise: Planks Prescription: 6 min AMRAP Weight: Bodyweight Reps/Set: 70, 60, 60, 30 Total: 220s - ARMS 1 (SUPERSET) Exercise 1: Triceps Pushdowns (Straight Bar) Prescription: AMRAP @8 x 4 sets w/ 60s rest Weight: 35lbs Reps/Set: 15, 13, 12, 10 Total: 50 Exercise 2: Barbell Curls Prescription: AMRAP @8 x 4 sets w/ 60s rest Weight: 45lbs Reps/Set: 15, 12, 10, 9 Total: 46 Exercise 3: DB Side Lateral Raise Prescription: AMRAP @8 x 4 sets w/ 60s rest Weight: 8lbs Reps/Set: 10, 10, 10, 10 Total: 40 - ARMS 2 (SUPERSET) Exercise 1: DB Wrist Curls Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 8lbs Reps/Set: 15, 15, 15 Total: 45 Exercise 2: DB Wrist Extensions Prescription: AMRAP @8 x 3 sets w/ 60s rest Weight: 8lbs Reps/Set: 8,8,8 Total: 24 - CONDITIONING Exercise 1: Air Bike Prescription: LISS: 25mins @ 6 Distance: Avg Speed: 0 Comment
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WEEK TWENTY ONE DEVELOPMENTAL DAY #3 THURS. MAY 2, 2019 Daily Summary: Lol went from feeling super duper on Tues to feeling weak af today. The ebbs and flows of training. Bodyweight: 170.8 / 77.6 sRPE: 8 Session Length: 1h 22m Arbitrary Units: 656 - 2CT PAUSE SQUAT Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4x3, 135x4, 185x4, 225x4 Set # WEIGHT (lbs) REPS RPE 1 275 4 7 2 295 4 8.5 3 305 4 9 4 285 4 8 5 285 4 8.5 Summary: e1rm: 355 Volume: 20 Avg Int: 83% Notes: Squats haven't been kind to me lately. - "SLINGSHOT" BENCH Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4, 95x4, 135x4, 185x4, 205x4 Set # WEIGHT (lbs) REPS RPE 1 225 4 7.5 2 232.5 4 8.5 3 235 4 9 4 225 4 8 5 225 4 8.5 Summary: e1rm: 273 Volume: 20 Avg Int: 83% Notes: Getting weaker every week on this movement But I basically had PR bench strength levels 2 days ago so I'm not worried.- CLOSEGRIP FLOOR PRESS Prescription: [email protected], [email protected] x 4 sets Warmups: 45x8, 95x8 Set # WEIGHT (lbs) REPS RPE 1 135 8 7 2 150 8 8 3 150 8 8 4 150 8 8 5 150 8 8 Summary: e1rm: 202 Volume: 40 Avg Int: 73% Notes: Last edited by llaffin; 05-02-2019, 09:06 PM.Comment
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WEEK TWENTY ONE DEVELOPMENTAL DAY #4 FRI. MAY 3, 2019 Daily Summary: Another below average performance. That's just how it goes sometimes. Bodyweight: 170.4 / 77.42 sRPE: 7.5 Session Length: 1h 24m Arbitrary Units: 593 - 2CT PAUSE DEADLIFT Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 135x4x2, 185x4, 225x4, 275x4, 305x4 Set # WEIGHT (lbs) REPS RPE 1 325 4 7 2 340 4 8.5 3 345 4 9 4 325 4 8.5 5 325 4 9 Summary: e1rm: 401 Volume: 20 Avg Int: 83% Notes: Getting weaker each week on this day too - CLOSEGRIP BENCH Prescription: [email protected], [email protected], [email protected], -5% x 2 sets Warmups: 45x4x2, 95x4, 135x4, 165x4 Set # WEIGHT (lbs) REPS RPE 1 185 4 7.5 2 190 4 8.5 3 195 4 9 4 185 4 8.5 5 185 4 8.5 Summary: e1rm: 226 Volume: 20 Avg Int: 83% Notes: - 2CT PAUSE RDL Prescription: [email protected], [email protected] x 4 sets Warmups: 135x8 Set # WEIGHT (lbs) REPS RPE 1 185 8 7 2 205 8 8 3 205 8 8 4 205 8 8 5 205 8 8 Summary: e1rm: 277 Volume: 40 Avg Int: 73% Notes: Comment
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