Logy

[gtl]

SSB Squat
45x6, 95x6, 135x6
185x3@5.5 (.79-.74)
215x3@7.0 (.58-.55)
245x3@8.0 (.53-.45)
215x8@8.0 (.57-.44)
215x8@8.0 (.62-.43)
215x8@8.0 (.61-.47)
215x8@8.5 (.55-.40)

3-4min rest, 36min total

Bench (TNG)
45x6, 95x6, 135x3, 175x2
195x1@6.5 (.34)
210x1@7.5 (.27)
220x1@8.5 (.21)
195x6@8.0 (.36-.23)

3min rest, 20min total

Pause Bench
185x4@8.0 (.30-.23)
185x4@8.5 (.30-.21)
185x4@8.5 (.29-.20)

3min rest, 8min total

Lat Pulldown
100x8
115x8
130x8
145x8
130x8

2min rest, 12min total

AM BW 174.4

no sleep last night due to some other stress and shit
this was kind of hard today
still eyeing the Dec 17 meet but need to come up w/ a plan

[gtl]

Not 100% locked in, but this is what I came up with for the next 7 weeks. I'll probably tweak on the fly where/when necessary:

[gtl]

Comp Squat
45x5, 135x5
185x3@4.5 (.87-.85)
215x2@5.5 (.75-.74)
245x1@6.0 (.65)
265x1@7.0 (.56)
285x1@7.5 (.47)
295x1@8.0 (.43) <E1RM 320>

235x5@7.5 (.59-.47)
235x5@8.0 (.53-.45)
235x5@8.0 (.57-.46)
235x5@8.0 (.57-.43)

4min rest, 42min total

Comp Bench
45x5, 95x5
135x3@4.5 (.56-.46)
160x2@5.5 (.46-.38)
180x1@6.5 (.33)
195x1@7.5 (.28)
210x1@8.5 (.21) <E1RM 224>

170x5@7.5 (.39-.28)
170x5@7.5 (.37-.27)
170x5@8.0 (.35-.23)
170x5@8.0 (.37-.25)

3min rest, 31min total

Press
95x8@8
100x8@9
95x8@9.5
85x8@9.5
45x8@6

2-3min rest, 11min total

AM BW 176.6

slight tweak to template, mostly to just spread stress out a little during the week and get more "specific" closer to meet week

Everything went pretty much as planned.. but squat warmups were moving nice and was able to go up to 295@8. Bench was on the line of 8-8.5, but backoff sets went fine.

And now for the lulz.. take off 20% of 1@8 for sets of 5, based on the RTS RPE chart, should be sub @6 - yet these were all @8. I also thought I could just jump to press "work weights" (that should've been @6 ,but these were fucking brutal). Might need to make a change here. We'll see.

[gtl]

Somehow I lost my log from Tuesday

2ct. Pause Bench
135x6, 160x4x6 @7-8
3min rest, 17min total

Deadlift
260x6, 305x3x6 @7.5-8
5min rest, 30min total

Lat Pulldown
100x8, 115x8, 130x3x8
1-2min rest, 10min total

[gtl]

Comp DL (Sumo)
135x5, 225x5
275x3@4.5 (.47-44)
315x2@6.5 (.38-.32)
345x1@6.0 (.36)
375x1@7.0 (.31)
405x1@8.0 (.25)
325x5@7.0 (.32-.29)
325x5@7.0 (.34-.29) <tore callus>
325x5@7.5 (.36-.28) <strapped>

5min rest, 42min total

TNG Bench
45x5, 95x5, 135x3
155x6@4.0 (.55-.51)
175x6@6.0 (.48-.37)
185x6@6.5 (.46-.33)
195x6@8.0 (.37-.25)
185x6@9.5 (.36-.16) <lol>

2-3min rest, 22min total

Neutral Grip Chins
2xAMRAP=11,7

3min rest

AM BW 175.2

[gtl]

SSB Squat
45x6, 135x6
185x6@6.0 (.74-.67)
215x6@7.5 (.61-.51)
215x6@7.5 (.61-.51)
215x6@7.5 (.60-.50)
215x6@7.5 (.57-.48)

3-4min rest, 23min total

Feetup Bench
45x6, 95x6, 135x6
150x6@6
160x6@6
170x6@7.5
165x6@7
165x6@7

2-3min rest, 21min total

Landmine Row
100x8, 115x8, 125x8
135x8, 135x8, 135x8

1-2min rest, 12min total

Close Grip Lat Pulldown
100x2x20

1min rest

AM BW 176.2

squatting was rather painful today but I pushed through. I did 215x4x8@8 last week so performance was obviously down

[gtl]

11/5/2018
Comp Squat 205x3@5.5 (.74-.72)
Comp Squat 235x2@6.0 (.65-.64)
Comp Squat 265x1@7.5 (.52)
Comp Squat 285x1@7.5 (.48)
Comp Squat 300x1@9.0 (.31)
Comp Squat 235x5@8.5 (.47-.41)
Comp Squat 235x5@8.0 (.41-.43)
Comp Squat 235x5@8.5 (.50-.41)
Comp Squat 235x5@8.5 (.50-.36)

Comp Bench 155x3@6.0 (.43-.37)
Comp Bench 175x2@6.5 (.35-.32)
Comp Bench 195x1@7.5 (.26)
Comp Bench 205x1@8.5 (.22)
Comp Bench 175x5@7.5 (.34-.26)
Comp Bench 175x5@8.0 (.32-.24)
Comp Bench 175x5@7.5 (.36-.26)
Comp Bench 175x5@8.0 (.34-.24)

Press 75x8
Press 85x8
Press 95x8
Press 95x8


11/6/2018
2ct. Pause Bench 160x6@7.0 (.42-.29)
2ct. Pause Bench 160x6@8.0 (.39-.23)
2ct. Pause Bench 160x6@7.5 (.36-.27)
2ct. Pause Bench 160x6@9.0 (.37-.19)

Deadlift 305x6@6.5 (.41-.33)
Deadlift 305x6@7.0 (.39-.29)
Deadlift 305x6@8.0 (.37-.25)

Lat Pulldown 100x8
Lat Pulldown 115x8
Lat Pulldown 130x8
Lat Pulldown 130x8
Lat Pulldown 130x8


11/8/2018
Comp Deadlift 345x1@6.5 (.34)
Comp Deadlift 375x1@7.5 (.26)
Comp Deadlift 405x1@8.0 (.24)
Comp Deadlift 420x1@8.0 (.23)
Comp Deadlift 335x5@7.0 (.35-.30)
Comp Deadlift 335x5@7.5 (.34-.27)
Comp Deadlift 335x5@7.5 (.33-.28)

TNG Bench 165x6@4.5 (.53-.45)
TNG Bench 185x6@6.5 (.41-.33)
TNG Bench 195x6@7.0 (.40-.29)
TNG Bench 195x6@8.5 (.35-.22)
TNG Bench 185x6@9.0 (.37-.19)

Chinups x11
Chinups x6


11/9/2018
SSB Squat 195x6@6.5 (.65-.60)
SSB Squat 215x6@7.0 (.68-.57)
SSB Squat 215x6@7.0 (.63-.55)
SSB Squat 215x6@7.0 (.63-.54)
SSB Squat 215x6@7.0 (.65-.54)

Feetup Bench 155x6@6.0
Feetup Bench 175x6@7.0
Feetup Bench 175x6@7.0
Feetup Bench 175x6@7.0
Feetup Bench 175x6@7.0

Landmine Row 125x8
Landmine Row 135x8
Landmine Row 140x8
Landmine Row 145x8

Lat Pulldown 100x20
Lat Pulldown 100x20