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  • #31
    9/4/19

    Rehab Tempo Bench 3-0-3

    45 LBS 8 REPS
    75 LBS 8 REPS
    95 LBS 8 REPS
    115 LBS 8 REPS
    135 LBS 5 REPS

    SSB Sq

    260 LBS 6 REPS 6 RPE
    270 LBS 6 REPS 7 RPE
    280 LBS 6 REPS 8 RPE
    280 LBS 6 REPS
    265 LBS 6 REPS <——had to reduce weight, may have miscalculated RPE, was supposed to be 2 repeat of @ 8 but previous set felt like 9.5

    Pin Press Above Forehead

    ​​​​​​Myorep


    115 LBS 15 REPS
    115 LBS 13 REPS

    Comment


    • #32
      9/5/19
      • Seated Cable Row AMRAP 160lbs @ 7:00 min x 55
      • V-sits ALAP 7:00 min
      • Superset DB Floor Ext @ 35lbs. w/ Hammer Curls @25 lbs. x 15,12,10
      • 14 min HIIT on rower

      Comment


      • #33
        9/6/19

        Deadlift w/ Belt

        410 LBS 5 REPS 6 RPE
        430 LBS 5 REPS 7 RPE
        440 LBS 5 REPS 8 RPE
        410 LBS 5 REPS
        410 LBS 5 REPS
        410 LBS 5 REPS

        Was a little worried about these because last week seemed a little tough. Even set @ RPE 6 had me worried but RPE 7 and 8 felt pretty good. The back off repeats kinda test the conditioning. Was kicking the bar forward a tad on video, maybe set up too close to bar?

        Rehab Pin Bench (High Pins)

        45 LBS 7 REPS
        95 LBS 7 REPS
        105 LBS 7 REPS
        135 LBS 5 REPS

        more rehab benching for bum shoulder, just tinkering with some different exercises, these weren’t too bad

        Yates Rows

        Myoreps

        145 LBS 15 REPS
        145 LBS. 25 REPS

        Did these again to hit lats. I don’t feel like Pendlay Rows do anything but fatigue the low back.

        Comment


        • #34
          9/9/19

          Sq w/ Belt

          320 LBS 5 REPS 6 RPE
          335 LBS 5 REPS 7 RPE
          345 LBS 5 REPS 8 RPE
          320 LBS 5 REPS
          320 LBS 5 REPS
          320 LBS 5 REPS

          These were okay, but depth may be an issue and bar rolled on my back a bit on some reps

          Press w/ Belt

          160 LBS 4 REPS 7 RPE
          165 LBS 4 REPS 8 RPE
          170 LBS 3 REPS Missed rep 4 <—— next week is a pivot week so was willing to let this float up to 9, because YOLO. 3rd rep was easier than I thought it would be and I rushed the last rep an let it get in front. Did the backoffs at five lbs. less.
          155 LBS 4 REPS
          155 LBS 4 REPS
          155 LBS 4 REPS

          Lateral Raises and Rev Pec Dec were a no-go, shoulder was very pissy

          Comment


          • #35
            9/10/19
            • Pull down D Handle AMRAP 7 min: 45 reps @ 160
            • Plank AMRAP 7:00 min: 4:00 min
            • Rope Press down @ 110 superset w/ Cable curl @ 100 (90 sec rest): 15,12,10
            • 30 min. LISS on spin bike

            Comment


            • #36
              9/11/19

              Rehab Bench Normal Tempo

              45 LBS 5 REPS
              75 LBS 5 REPS
              95 LBS 5 REPS
              115 LBS 5 REPS
              135 LBS 5 REPS
              155 LBS 5 REPS

              SSB Sq

              260 LBS 6 REPS 6 RPE
              270 LBS 6 REPS 7 RPE
              280 LBS 6 REPS 8.5 RPE
              280 LBS 6 REPS 9 RPE


              Pin Press Above Forehead

              Myoreps


              115 LBS 12 REPS
              115 LBS 14 REPS



              9/12/19
              • Chest Supported Row AMRAP 70 lbs @ 7:00 min x 78
              • Swiss Ball Sit-Ups AMAP 7:00 min @ 90
              • Tri Press Down @ 120 lbs. superset w/ Hammer Curls @25 lbs. x 15,12,12
              • 16 min HIIT on rower
              Last edited by Radford McAwesome; 09-12-2019, 03:47 PM.

              Comment


              • #37
                9/13/19

                DL w/ Belt

                415 LBS 5 REPS 6 RPE
                435 LBS 5 REPS 7 RPE
                445 LBS 5 REPS 8 RPE <-----mostly singles because of 12 side plates, RPE 8 I guess. RPE kinda got thrown out the window.
                415 LBS 3 REPS <--------weird 12 sided plates messing me up, supposed to be 5 reps
                415 LBS 5 REPS
                415 LBS 5 REPS

                Traveling at another gym and tried to use bumpers plus those shit Iron Grip plates, still got some rolling. This was messing up my technique and over fatiguing my back, switched to all bumpers after first back off set even though they barely fit on the bar.

                Rehab Spoto Press

                45 LBS 5 REPS
                95 LBS 5 REPS
                115 LBS 5 REPS
                135 LBS 5 REPS
                145 LBS 5 REPS

                No set up for Pin Bench so tried this, meh.

                Chest Supp Row

                100 LBS 5 REPS
                100 LBS 5 REPS
                100 LBS 5 REPS
                100 LBS 5 REPS
                100 LBS 5 REPS

                Did this because low back was pretty fatigued after Deads. Wasn't feeling Myoreps, so straight sets.

                **Was traveling so had to call some audibles on assistance lifts, no big deal just glad to get the work in.**


                9/16/19

                Sq w/ Belt

                395 LBS 1 REPS 9 RPE
                385 LBS 1 REPS
                375 LBS 1 REPS

                Wasn't real happy with this. Was supposed to be a single of 395 at an RPE 8 per RPE calculator and one back off set of 3 at RPE 9. Everything felt really heavy and a little scary, even the backoffs. I have a bad knee that I was worrying about. I haven't done a lot of heavy singles on Squat before. I think I kind of got in my own head on this, will try and regroup for next week. only did a couple of backoff singles, just felt weird.

                Press w/ Belt


                175 LBS 1 REPS 10 RPE
                170 LBS 1 REPS 10 RPE

                This also sucked. According to the RPE calculator 175 should have been RPE 8 and was supposed to do 170 x 3 @ 9 for backoff, which I did last week. Anyway, that didn't work out. Press is always so up and down, can be frustrating.

                Very Hi Incline DB Press (>45 degrees)

                3x5 @ 50 LBS

                didn't really do these as prescribed, just feeling my way around here, shoulder still bugging me.

                **All and all was kind of a disappointing day in the gym. This is a pivot week so lighter volume. I wonder if too much fatigue was built up in the development block or just overly tired from traveling this past weekend or just not used to high intensity singles. Anyway, hopefully things improve as week goes on.**

                Comment


                • #38
                  9/18/19

                  Rehab Bench Normal Tempo


                  45 LBS 5 REPS
                  95 LBS 5 REPS
                  115 LBS 5 REPS
                  135 LBS 5 REPS
                  155 LBS 5 REPS

                  These actually didn't feel too bad, maybe turning a corner on shoulder rehab?

                  Belt Sq

                  205 LBS 5 REPS 7 RPE
                  215 LBS 5 REPS 8 RPE
                  220 LBS 5 REPS 9 RPE

                  Strict Press

                  95 LBS 10 REPS 7 RPE
                  115 LBS 10 REPS 8 RPE
                  120 LBS 7 REPS 10 RPE <---was supposed to be 10 reps but failed on 7. Not used to doing sets of ten so way to optimistic here.

                  **Not a bad day, but pretty light. Still felt better than Monday**

                  Comment


                  • #39
                    9/20/19

                    Deadlift w/ Belt
                    505 LBS 1 REPS 8 RPE
                    470 LBS 4 REPS 9 RPE
                    Felt good, maybe 8.5 on the single, 9.5 on 2nd set?

                    Rehab Pin Bench ( Hi pins)
                    45 LBS 5 REPS
                    65 LBS 5 REPS
                    95 LBS 5 REPS
                    115 LBS 5 REPS
                    135 LBS 5 REPS
                    155 LBS 5 REPS
                    Shoulder feeling slightly better

                    RDL
                    275 LBS 8 REPS 5 RPE ???
                    315 LBS 8 REPS 8 RPE
                    325 LBS 8 REPS 9 RPE
                    Feeling these out to get correct weight for appropriate RPE.
                    Last edited by Radford McAwesome; 09-23-2019, 02:30 PM.

                    Comment


                    • #40
                      ...so last week was very sub-par, not too sure what the deal was. Not tired and just came off a low stress week. Not real used to heavy singles and overshot RPE on all the main lifts. Also, the heavy single at RPE 8 one deads and press don't bother me to try but i'm pretty apprehensive for the heavy squat single. Four knee dislocations and 2 surgeries just make me anxious about those. I may try again sometime in the future but for now I'll just do back offs based on a slightly lower E-1RM for squat. Anyway, not going to log it and just going to repeat last week planned rep and set scheme, also going to try to pay closer attention to RPE.

                      9/30/19

                      Sq w/ Belt

                      340 LBS 4 REPS 9 RPE
                      330 LBS 4 REPS 8 RPE
                      330 LBS 4 REPS 8.5 RPE
                      330 LBS 4 REPS 9 RPE

                      Press w/ Belt

                      170 LBS 1 REPS 9 RPE
                      155 LBS 3 REPS 9 RPE
                      145 LBS 3 REPS 9 RPE

                      Hi Incline DB Press

                      50 LBS 10 REPS
                      60 LBS 10 REPS
                      60 LBS 10 REPS 9 RPE

                      Comment


                      • #41
                        10/2/19

                        Rehab bench T&G

                        45 LBS 5 REPS
                        115 LBS 5 REPS
                        135 LBS 5 REPS
                        155 LBS 5 REPS
                        175 LBS 5 REPS

                        Shoulder kinda *meh*

                        Belt Sq

                        200 LBS 5 REPS 6 RPE
                        205 LBS 5 REPS 7 RPE
                        210 LBS 5 REPS 8 RPE
                        195 LBS 5 REPS
                        195 LBS 5 REPS

                        Backed off an RPE because I tweaked my adductor last week doing these

                        Swiss Bar OH Press

                        95 LBS 10 REPS 7 RPE
                        105 LBS 10 REPS 8 RPE
                        115 LBS 10 REPS 9 RPE
                        110 LBS 10 REPS

                        Giving these a go to change it up and neutral grip might be a bit easier on the shoulder. Wts. are assuming the bar weighs 45 lbs, which I know it is more. Need to find out the actual weight.

                        SSC: 25 mins on Airdyne
                        Last edited by Radford McAwesome; 10-03-2019, 03:07 PM.

                        Comment

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