Day 1 of Beginner Rx- 366lbs Bodyweight fasted and Neked.
Squat: 4reps@45x2, 4reps@135, 4reps@225, 4reps@245(6), 4reps@260(7), 4reps@275(8)
Bench: 10reps@45, 10reps@115, 10reps@135, 10reps@155(6), 10reps@160x2(8)
Deadlift: 8reps@135, 8reps@225, 8reps@275(6), 8reps@290(7), 8reps@305(8)
Cable Rows: 10reps @170x3(8)
Session RPE= “AAAAAH AFTER 10,000 YEARS I’m FREE!!!”
Day 2 of Beginner Rx as prescribed
OHP: 4reps@45x2, 4reps@95, 4reps@125, 4reps@135(6), 4REPS@140(7), 4reps@150(8)
Squat: 7reps@45, 7reps@135, 7reps@185, 7reps@205(6), 7reps@215(7), 7reps@225(8)
BB Rows: 10reps@135, 10reps@185(6), 10reps@195(7), 10reps@205(8)
Overall real awesome and productive training session. I will have to say while the squats physically felt fine, mentally I was at an RPE 9-10 at the start considering I have never done more than 5 reps for a set of squats before. Breaking myself of the “faaahves” conditioning didn’t happen until I finished the first two working sets, by my last working set I felt super pumped from getting an awesome pump. The last working set just flew like butter, it was a true solid @8. My training session also flew by real quick, I was afraid I was going to take 90ish minutes to complete, I finished in just 53 minutes. I made sure to just not take so much time on my warm up sets and maybe 2 minutes of rest for the first working sets to improve my conditioning and to just get in and get out. I’m really liking the program so far, I’m a bit intimidated by the prescribed sets of 10 squats for Day 3, but It will be an interesting challenge. I look forward to it.
Repeating Week 1 of Beginner Rx, I’m still trying to work through some bad habits, determined to break through my issues with compliance.
Squat: 4reps@45x2, 4reps@135, 4reps@225, 4reps@255(6), 4reps@270(7), 4reps@290(8)
Bench: 10reps@45x2, 10reps@135, 10reps@155, 10reps@155(6) Yeah I thought I added weight to the bar, whoops, oh well, 10reps@165(7),
10reps@175(8)
Deadlift: 8reps@135, 8reps@225, 8reps@275, 8reps@285(6), 8reps@300(7), 8reps@315(8)
Overall real good session despite a little mistake with my bench. Feeling stronger than last week, excited to keep going.
OHP: 4reps@45x2, 4reps@115, 4reps@135, 4reps@145(6), 4reps@150(7), 4reps@155(8)
Squat: 7reps@@45, 7reps@135,7reps@185, 7reps@215(6), 7reps@225(7), 7reps@235(8)
Barbell Row: 10reps@135, 10reps185, 10reps@205(6), 10reps@215(7), 10reps@225(8)
Training for Friday 10/25/19,
Deadlift: 4reps@135, 4reps@225, 4reps@315, 4reps@330(6), 4reps@350(7), 4reps@375(8)
Bench: 8reps@45x2, 8reps@135, 8reps@165(6), 8reps@175(7), 8reps@185(8)
Squat: 10reps@45, 10reps@135, 10reps@ 185(“6”), 10reps@195(“7”), 10reps@205(“8”)
These squats, when I got to my working sets, physically, my legs where fine, I got a mad pump from these, but my overall work capacity, Mental state during these squats made them all feel Like an RPE 10 at certain times. I think it could all be mental, and not breathing correctly after each rep, kind of like when someone has technical issues with a lift. So I’m proud of myself for doing these, I’ve never done sets of 10 on squats before, and now I’m much less afraid of them. Onwards!