2/20/2018
GPP - development block
I’d usually deadlift today but due to work commitments and bowling league after work, I could only fit GPP in. So after bowling I headed to the gym.
8 min chins: 31 total reps 8 min toes to bar: 25 total reps
LTEs: 92.5x12x5
25 minutes on the rower. 4900m
2/21/2018
Day 2. - development block
Comp deadlift
445x1, 360x5x6. 445 was and RPE 8.5. will likely repeat this weight next week.
Comp bench
270x1, 230x5x6. 270 was an RPE 8.5 again. Same bar speed as last week, exactly.
Paused rdl
200x10, 205x10x3
2/22/2018
Day 3 - Development Block
Squat + bands (80lbs tension at the top, some amount of tension at the bottom)
290x1,265x4x4. This is +10lbs from last week. Bands are weird and would like to try chains somesometime.
pin press - shoulder height
157.5x1, 145x4x3, 142.5x4x1. The single was +2.5 lbs from last week.
close grip bench
182.5x10x4. +2.5 lbs from last week
LTE’s
72x13x5
2/23/2018
Day 4 - Development block
Mid shin block pull, 3"
420x1, 380x4x3, 365x4x1.
the rpe was right for the single but crept to high on the last few sets, even work the drop in weight. Oof.
Press, no belt
162.5x1, 142.5x4x2, 145x4x2
Plus 2.5lbs on the single but the rpe was too high. Will repeat next week.
Belt squat
160x10x4
GPP day
8 mins chins: 31 total reps
8 min toes to bar; 23 total. Some of these are more like 'toes towards bar" or 'toes adjacent to bar". Haha.
LTEs: 92x12x5
25 minutes rowing: 4700m
Day 1 - Development block
Comp squat
360x1, 285x5x6
360 was a bit heavy on the ol RPE scale, so I’ll repeat next week. I actually did 360x1 twice as I was almost certain the first one was high. I wanted to make sure I got a good bounce and my technique was on point for an accurate RPE rating. Turns out, it’s still heavy. ¯_(ツ)_/¯ ← haha I like this guy
Comp Press
155x1, 145x4x6
I had planned to do 169.5 for a single at an RPE 8, but I was met with an RPE 9 single at 155 which was really suprising. This usually doesn’t happen to me. I did spend a good amount of time trying to clear ice and snow off my driveway on Sunday and remember noticing that the muscles i was using to do that seemed more fatigued than usual. Just felt sore and worked over a bit so I guess it’s not surprising that my press performance was a bit blunted today. I proceeded with my back off work after this. 145x5x6 was very manageable. RPE’s in the 7-8 range most of the time. Sometimes lighter than that.
CG incline press
120x10, 130x10x3
Again, a bit lighter than planned. Just didn’t have much in the way of pressing strength today.
Comp deadlift
447.5x1, 362.5x5x6
Comp bench
265x1, 225x4x6
Paused RDL
210x10x4
GPP Day
8 min chins: 27 reps
8 min toes to bar: 23 reps
LTEs: 92x14x5
25 minutes on the rower: 4900m total
Day 3
Had to train at about 7 AM this morning. I hate training in the morning when I have been training in the afternoon, but my schedule this week dictates this so what else am I gonna do?
Yea, exactly.
Squat with bands
290x1, 255x4x4
290 was a RPE 9. I actually squatted 270 but I slowed down as I entered the bottom because of this hip stuff I have going on. Essentially what I understand as “guarding”. This slow down made the bounce very muted or non existent. I thought If I just convinced myself that I just need to maintain my speed into the hole that 290 would go fine at about the right RPE. Well, turns out I was wrong and this was an RPE 9 anyway. Darn.
Pin press, shoulder height
157.5x1, 142.5x4x4
close grip bench
175x10, 180x10x3
Day 4
More morning training
3" Block pull
405x1, 370x2, 355x2.
Pulled the single without straps and the subsequent sets with straps.
370 was too heavy after a few sets for an RPE 8 so I dialed it back a bit. 355 was on the edge of too heavy, still, but i took it anyway.
beltless press
162.5, 150x4x4
belt squat
160x10, 162.5x10x3
GPP day - 3/3/2018
8 min chins: 27 reps
8 min toes to bar: 22 reps
LTE’s: 92x15x5
25 minutes on the rower: 4700m total
Day 1 - development block
Comp squat
355x1, 285x5x6
Comp press
162.5x1, 140x4x6
Close grip incline press
135x10, 145x10x3
Day 2
Comp deadlift
440x1, 357.5x5x6
Comp bench
260x1, 220x4x6
Paws rdl
220x10x4
GPP
6 minutes chins: 21 reps
6 minutes toes to bar: 17 reps. These are getting better, technique wise. less cheaty
LTE’s: 93x15x5 +1lb over last week
25 minutes on the rower: 4700m
Day 3
Squat with bands
300x1, 270x4x4
Pin press, shoulder height
152.5x1, 140x4x4
Close grip bench
180x10x4
LTE: 77x15x5
Day 4
3” block pull
420x1, 380x4x3, 365x4
Beltless press
170x1, 155x4x4
Belt squat
160x10x4
Day 2 Pivot week
Comp deadlift
442.5x1, 365x6x3
Comp bench
270x1, 225x6x3
Pendlay row
195x12x2
Gpp
6 minutes chins: 24 total reps
6 minutes toes 2 bar: 21 reps
LTE: 93x15x5
25 minutes rowing. 4800m total.
Hey Dave, are you doing guided programming or one-on-one coaching?
I’m doing one on one coaching.