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  • WTH? Why Not

    7/15/19

    Sq w/ Belt

    350 LBS x 1 REPS @ 8.0 RPE
    325 LBS x 4 REPS @ 9.0 RPE
    285 LBS x 4 REPS
    285 LBS x 4 REPS

    Pin Press at Shoulder

    135 LBS x 4 REPS @ 7.0 RPE
    145 LBS x 4 REPS @ 8.0 RPE
    155 LBS x 4 REPS @ 9.0 RPE

    2ct Pause DL

    315 LBS x 4 REPS @ 7.0 RPE
    335 LBS x 4 REPS @ 8.0 RPE
    355 LBS x 4 REPS @ 9.0 RPE


  • #2
    7/17/19

    Press w/ Belt

    160 LBS x 1 REPS @ 7.0 RPE (missed rep at 175)
    155 LBS x 4 REPS @ 8.5 RPE
    145 LBS x 4 REPS
    145 LBS x 4 REPS
    145 LBS x 4 REPS

    2ct Paused Sq

    245 LBS x 4 REPS @ 7.0 RPE
    255 LBS x 4 REPS @ 8.0 RPE
    265 LBS x 4 REPS @ 8.5 RPE

    3-0-3 Tempo Sq

    185 LBS x 8 REPS @ 7.0 RPE
    195 LBS x 8 REPS @ 8.0 RPE
    205 LBS x 8 REPS @ 9.0 RPE

    Had to rush session. Shorter rest intervals

    Comment


    • #3
      7/20/19

      DL w/ Belt

      475 LBS x 1 REPS @ 8.5 RPE
      430 LBS x 4 REPS @ 9.0 RPE
      385 LBS x 4 REPS
      385 LBS x 4 REPS

      Press no Belt

      135 LBS x 5 REPS @ 6.5 RPE
      135 LBS x 5 REPS @ 6.5 RPE
      135 LBS x 5 REPS @ 7.0 RPE

      BB Row

      185 LBS x 10 REPS @ 6.0 RPE
      205 LBS x 10 REPS @ 7.0 RPE
      225 LBS x 10 REPS @ 8.5 RPE

      Comment


      • #4
        7/22/19

        Sq w/ Belt

        355 LBS 1 REPS 8.0 RPE
        330 LBS 4 REPS 9.0 RPE
        290 LBS 4 REPS
        290 LBS 4 REPS
        290 LBS 4 REPS
        315 LBS 3 REPS

        Pin Press from Shoulders

        140 LBS 4 REPS 7.0 RPE
        145 LBS 4 REPS 8.0 RPE
        135 LBS 4 REPS
        135 LBS 4 REPS

        2ct Paused DL

        320 LBS 4 REPS 7.0 RPE
        340 LBS 4 REPS 8.0 RPE
        310 LBS 4 REPS
        310 LBS 4 REPS



        Last edited by Radford McAwesome; 07-23-2019, 12:18 AM.

        Comment


        • #5
          7/24/19

          Press w/ Belt

          175 LBS 1 REPS 10.0 RPE *oops was supposed to be RPE 8.0, been mis-grooving heavy single lately?*
          150 LBS 4 REPS 9.0 RPE
          140 LBS 4 REPS
          140 LBS 4 REPS
          140 LBS 4 REPS
          140 LBS 4 REPS

          2ct Pause Sq

          250 LBS 4 REPS 7.0 RPE
          260 LBS 4 REPS 8.0 RPE
          240 LBS 4 REPS
          240 LBS 4 REPS

          3-0-3 Tempo Sq

          190 LBS 8 REPS 7.0 RPE
          200 LBS 8 REPS 8.0 RPE
          205 LBS 8 REPS 9.0 RPE
          200 LBS 8 REPS

          *had to rush through squats could have used longer rest periods*
          Last edited by Radford McAwesome; 07-24-2019, 11:10 PM.

          Comment


          • #6
            7/26/19

            DL w/ Belt

            475 LBS 1 REPS 8.5 RPE
            440 LBS 4 REPS 9.0 RPE
            385 LBS 4 REPS
            385 LBS 4 REPS
            385 LBS 4 REPS
            425 LBS 3 REPS

            Press no Belt

            135 LBS 5 REPS
            135 LBS 5 REPS
            135 LBS 5 REPS
            135 LBS 5 REPS

            BB Row

            185 LBS 10 REPS 6.0 RPE
            205 LBS 10 REPS 7.0 RPE
            225 LBS 10 REPS 8.0 RPE
            225 LBS 10 REPS 8.0 RPE

            Comment


            • #7
              7/29/19

              Sq w/ Belt

              360 LBS 1 REPS 8.0 RPE
              335 LBS 4 REPS. 9.0 RPE
              295 LBS 4 REPS
              295 LBS 4 REPS
              295 LBS 4 REPS
              295 LBS 4 REPS
              320 LBS 3 REPS

              Need to check depth on heavy reps may be cutting shallow
              Tried wrist wraps on last set, may have helped a bit with elbow tendonitis

              Pin Press at Shoulder Height

              145 LBS 4 REPS 7.0 RPE
              150 LBS 4 REPS 8.0 RPE
              135 LBS 4 REPS
              135 LBS 4 REPS
              135 LBS 4 REPS

              2ct Pause DL

              325 LBS 4 REPS 7.0 RPE
              335 LBS 4 REPS 8.0 RPE
              315 LBS 4 REPS
              315 LBS 4 REPS
              315 LBS 4 REPS

              Comment


              • #8
                7/31/19

                Press w/ Belt

                170 LBS 1 REPS 8.5 RPE
                160 LBS 3 REPS 9.0 RPE
                155 LBS 3 REPS
                155 LBS 3 REPS

                2 ct Pause Sq

                245 LBS 4 REPS 7.0 RPE
                255 LBS 4 REPS 8.0 RPE
                235 LBS 4 REPS
                235 LBS 4 REPS
                235 LBS 4 REPS

                Used a Buffalo Bar in the heart of America...to see if it could help calm my golfers elbow

                3-0-3 Tempo Sq

                195 LBS 8 REPS 7.0 RPE
                205 LBS 8 REPS 8.0 RPE
                210 LBS 8 REPS 9.0 RPE
                195 LBS 8 REPS
                195 LBS 8 REPS
                Last edited by Radford McAwesome; 08-01-2019, 04:09 PM.

                Comment


                • #9
                  8/2/19

                  DL w/ Belt

                  480 LBS 1 REPS 9.0 RPE **was supposed to be RPE 8.0**
                  430 LBS 4 REPS 9.0 RPE
                  375 LBS 4 REPS
                  375 LBS 4 REPS
                  375 LBS 4 REPS
                  375 LBS 4 REPS
                  415 LBS 3 REPS

                  Press no Belt


                  135 LBS 5 REPS
                  135 LBS 5 REPS
                  135 LBS 5 REPS
                  135 LBS 5 REPS
                  135 LBS 5 REPS

                  BB Row

                  185 LBS 10 REPS 6.0 RPE
                  205 LBS 10 REPS 7.0 RPE
                  225 LBS 10 REPS 8.0 RPE
                  225 LBS 10 REPS
                  225 LBS 10 REPS

                  Comment


                  • #10
                    8/5/19

                    Sq w/ Belt

                    365 LBS 1 REPS 8.0 RPE
                    340 LBS 4 REPS 9.0 RPE
                    295 LBS 4 REPS
                    295 LBS 4 REPS
                    295 LBS 4 REPS
                    295 LBS 4 REPS
                    325 LBS 3 REPS

                    Pin Press @ Shoulder Ht.

                    150 LBS 4 REPS 7.0 RPE
                    155 LBS 4 REPS 8.0 RPE
                    140 LBS 4 REPS
                    140 LBS 4 REPS
                    140 LBS 4 REPS

                    2ct Paused DL

                    330 LBS 4 REPS 7.0 RPE
                    340 LBS 4 REPS 8.0 RPE
                    320 LBS 4 REPS
                    320 LBS 4 REPS
                    320 LBS. 4 REPS.

                    Squats felt good but long training session. Shoulder felt wonky from using a Buffalo Bar last week (even though supposed to help shoulder). Elbow felt a tad better using wrist wraps on all working sets of Sqts.
                    Last edited by Radford McAwesome; 08-06-2019, 03:16 PM.

                    Comment


                    • #11
                      8/6/19

                      Press w/ Belt

                      180 LBS 1 REPS 8.0 RPE
                      165 LBS 3 REPS 9.0 RPE
                      160 LBS 3 REPS
                      160 LBS 3 REPS
                      160 LBS 3 REPS

                      Failed at 185 lbs, felt like I got out of the groove. Calling 180 RPE 8 even though felt like I had more but probably should have stopped there.

                      2ct Pause Sqt


                      250 LBS 4 REPS 7.0 RPE
                      260 LBS 4 REPS 8.0 RPE
                      240 LBS 4 REPS
                      240 LBS 4 REPS
                      240 LBS 4 REPS

                      Used SSB because of elbow

                      Doing Weds. and Fri session over Tues, Weds, Thur instead of taking Tues & Thurs off, wont be able to train this weekend.
                      Last edited by Radford McAwesome; 08-07-2019, 02:40 PM.

                      Comment


                      • #12
                        8/7/19

                        DL w/ Belt

                        480 LBS 1 REPS 8.5 RPE
                        440 LBS 4 REPS 9.0 RPE
                        385 LBS 4 REPS
                        385 LBS 4 REPS
                        385 LBS 4 REPS
                        385 LBS 4 REPS
                        425 LBS 3 REPS

                        Machine Row (plate loaded)

                        180 LBS 10 REPS 7.0 RPE
                        200 LBS 10 REPS 8.0 RPE
                        200 LBS 10 REPS
                        200 LBS 10 REPS

                        switched BB Row to Machine Row because low back was feeling tight

                        Comment


                        • #13
                          8/8/19

                          3-0-3 Tempo Sq

                          200 LBS 8 REPS 7.0 RPE
                          210 LBS 8 REPS 8.0 RPE
                          225 LBS 8 REPS 9.0 RPE
                          205 LBS 8 REPS
                          205 LBS 0 REPS

                          Skipped last set due to low back fatigue

                          Press no Belt

                          135 LBS 5 REPS
                          135 LBS 5 REPS
                          135 LBS 5 REPS
                          135 LBS 5 REPS
                          135 LBS 5 REPS

                          Training four days in a row sucked, even when spreading the exercises out. Looking back I should have trained 2 days in a row then took a day off and finished up. Oh well, three days off and low stress week next week.


                          So that finishes 8th and final week of Time Crunch Template, only started log half way through.

                          E1RM:

                          Sq: 351 -> 394 = 43 lb. increase

                          DL: 483 -> 510 = 27 lb. increase

                          Press: 179 -> 188 = 9 lb. increase

                          This was an okay program, was getting kind of bored with it toward the end.

                          Time crunch was first four weeks and then four pivot weeks that take much longer to complete. May not have been doing the program right, Austin said it is not really designed to add weight week to week but just maintain and keep rest periods short. I kept rest periods pretty short 3-4 min for lower body lifts and 2-3 min for upper body. Fatigue started stacking up the last two weeks, had a lot of low back soreness and tweaky elbow. Also, didn’t do any bench because of shoulder pain from old injury, on going issue, probably shouldn’t have abandoned the whole movement but will try to add some in next week.
                          Last edited by Radford McAwesome; 08-11-2019, 10:47 PM.

                          Comment


                          • #14
                            8/12/19

                            Sq w/ Belt

                            315 LBS 5 REPS 7 RPE
                            325 LBS 5 REPS 8 RPE
                            335 LBS 5 REPS 9 RPE

                            Press w/ Belt

                            155 LBS 4 REPS 7 RPE
                            160 LBS 4 REPS 8 RPE
                            165 LBS 4 REPS 9 RPE

                            Reverse Pec Dec (sub 4 rear delt flys)

                            Myo-Reps

                            40 LBS 40 REPS

                            **reverse pec dec kinda hurt right shoulder. Wt was probably too easy, warm up better next time, so not as tight.



                            Starting the General Strength & Conditioning template. This looks like a fun template because you can mix and match the exercise selection. Probably could run this template multiple times in a row depending on which lifts you are trying to progress and switching exercises around.

                            Comment


                            • #15
                              8/13/19
                              • Lat pull down 61 reps @140 in 6 mins
                              • plank @ 2:45 min in 6 min
                              • rope press down 110 lbs. @ 15,12,10 superset cable curl 100 lbs. @ 15,12,10 -90s rest between supersets
                              • 25 min LISS on spin bike

                              First time I did any “cardio” type stuff in 3-4 months. Need to add it in as trying to drop some lbs. Checked in at a puffy 255 lbs. this morning. Back to calorie counting and macro tracking. Joy.
                              Last edited by Radford McAwesome; 08-14-2019, 12:26 AM.

                              Comment

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