With Winning In Mind
Moderator: Chebass88
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
08/23/2021
1. Squat with belt:
410 x 1 @6
430 x 1 @7
450 x 1 @8
370 x 4 x 3
E1RM: 488 (+5)
Squat felt better this workout than the last few sessions. Sometimes everything clicks and sometimes it feels like I've never squatted in my life. Regardless, I haven't hit a PR in about three years and really need to buckle down. Best squat is 546 and I want to hit 600 by the end of the year.
2. Competition bench:
265 x 1 @7
280 x 1 @8
295 x 1 @9.5
235 x 4 x 4
E1RM: 302
3. Barbell curls:
80 x 12 x 3
1. Squat with belt:
410 x 1 @6
430 x 1 @7
450 x 1 @8
370 x 4 x 3
E1RM: 488 (+5)
Squat felt better this workout than the last few sessions. Sometimes everything clicks and sometimes it feels like I've never squatted in my life. Regardless, I haven't hit a PR in about three years and really need to buckle down. Best squat is 546 and I want to hit 600 by the end of the year.
2. Competition bench:
265 x 1 @7
280 x 1 @8
295 x 1 @9.5
235 x 4 x 4
E1RM: 302
3. Barbell curls:
80 x 12 x 3
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
08/24/2021
1. Press with belt:
165 x 1 @6
175 x 1 @7
185 x 1 @8
155 x 4 x 4
E1RM: 201 (+6)
2. Deadlift with belt:
505 x 1 @6
535 x 1 @7
565 x 1 @8
450 x 4 x 3
E1RM: 592 (-10)
565 felt harder than it should have. I didn't get my back into position correctly, due to either fatigue or rushing the setup. Beats me.
1. Press with belt:
165 x 1 @6
175 x 1 @7
185 x 1 @8
155 x 4 x 4
E1RM: 201 (+6)
2. Deadlift with belt:
505 x 1 @6
535 x 1 @7
565 x 1 @8
450 x 4 x 3
E1RM: 592 (-10)
565 felt harder than it should have. I didn't get my back into position correctly, due to either fatigue or rushing the setup. Beats me.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
08/26/2021
1. 2-count pause squat:
365 x 1 @8
285 x 5 @6
285 x 5 @6
E1RM: 396
2. Pin bench:
235 x 6 @9
Got interrupted by an emergency. Cut workout short.
1. 2-count pause squat:
365 x 1 @8
285 x 5 @6
285 x 5 @6
E1RM: 396
2. Pin bench:
235 x 6 @9
Got interrupted by an emergency. Cut workout short.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
08/29/2021
1. Squat with belt:
415 x 1 @6
435 x 1 @7
455 x 1 @8
375 x 4 x 3
E1RM: 493 (+5)
Best my squat has felt in a while.
2. Competition bench:
265 x 1 @6.5
280 x 1 @8
295 x 1 @9
235 x 4 x 4
E1RM: 309 (+7)
3. Barbell curls:
80 x 12 x 2
80 x 9
15 weeks out from the next meet.
1. Squat with belt:
415 x 1 @6
435 x 1 @7
455 x 1 @8
375 x 4 x 3
E1RM: 493 (+5)
Best my squat has felt in a while.
2. Competition bench:
265 x 1 @6.5
280 x 1 @8
295 x 1 @9
235 x 4 x 4
E1RM: 309 (+7)
3. Barbell curls:
80 x 12 x 2
80 x 9
15 weeks out from the next meet.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/01/2021
1. Press with belt:
170 x 1 @6
180 x 1 @7
190 x 1 @9.5
145 x 4 x 4
E1RM: 194 (-7)
2. Deadlift with belt:
505 x 1 @6
535 x 1 @9
E1RM: 560 (-32)
It felt like I suddenly had the life sucked out of me on my last deadlift single. I think personal life stress is catching up with me. Also, this block has probably run its course. Time to pivot.
1. Press with belt:
170 x 1 @6
180 x 1 @7
190 x 1 @9.5
145 x 4 x 4
E1RM: 194 (-7)
2. Deadlift with belt:
505 x 1 @6
535 x 1 @9
E1RM: 560 (-32)
It felt like I suddenly had the life sucked out of me on my last deadlift single. I think personal life stress is catching up with me. Also, this block has probably run its course. Time to pivot.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
Pivot - 09/07/2021
1. Feet-up bench:
185 x 6 @6
200 x 6 @7
215 x 6 @8
215 x 6 @7.5
E1RM: 269
2. Chin-ups:
25 reps total
1. Feet-up bench:
185 x 6 @6
200 x 6 @7
215 x 6 @8
215 x 6 @7.5
E1RM: 269
2. Chin-ups:
25 reps total
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/05/2021
1. High bar squat:
185 x 10 @7
205 x 10 @8
205 x 5 @8 (530 tempo)
205 x 5 @8 (530 tempo)
E1RM: 301
2. Feet-up bench:
180 x 10 @7
190 x 10 @8
190 x 5 @8 (530 tempo)
190 x 5 @9.5 (530 tempo)
E1RM: 279 (+10)
3. Reverse curls:
110 x 10 x 3
Always humbling.
1. High bar squat:
185 x 10 @7
205 x 10 @8
205 x 5 @8 (530 tempo)
205 x 5 @8 (530 tempo)
E1RM: 301
2. Feet-up bench:
180 x 10 @7
190 x 10 @8
190 x 5 @8 (530 tempo)
190 x 5 @9.5 (530 tempo)
E1RM: 279 (+10)
3. Reverse curls:
110 x 10 x 3
Always humbling.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/07/2021
1. Press (touch and go):
95 x 10 @6
105 x 10 @7
115 x 10 @8
115 x 10 @8.5
E1RM: 169
2. Romanian deadlift:
315 x 10 @9
E1RM: 446
1. Press (touch and go):
95 x 10 @6
105 x 10 @7
115 x 10 @8
115 x 10 @8.5
E1RM: 169
2. Romanian deadlift:
315 x 10 @9
E1RM: 446
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/09/2021
1. 530 tempo high bar squat:
135 x 8 @6
145 x 8 @7
155 x 8 @8
155 x 8 @8
E1RM: 210
2. Feet-up bench:
195 x 6 @6
210 x 6 @7
225 x 6 @8
225 x 6 @8.5
E1RM: 286 (+7)
1. 530 tempo high bar squat:
135 x 8 @6
145 x 8 @7
155 x 8 @8
155 x 8 @8
E1RM: 210
2. Feet-up bench:
195 x 6 @6
210 x 6 @7
225 x 6 @8
225 x 6 @8.5
E1RM: 286 (+7)
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/12/2021 - New Development Block
1. Squat with belt:
425 x 1 @7
445 x 1 @8
330 x 6 x 3
E1RM: 461
2. Competition bench:
255 x 1 @7
270 x 1 @8
210 x 6 x 3
E1RM: 293
3. Barbell curls:
80 x 12, 10, 7
E1RMs are higher than at the start of the last block. Looks like progress to me. We'll see how deadlift goes this week.
1. Squat with belt:
425 x 1 @7
445 x 1 @8
330 x 6 x 3
E1RM: 461
2. Competition bench:
255 x 1 @7
270 x 1 @8
210 x 6 x 3
E1RM: 293
3. Barbell curls:
80 x 12, 10, 7
E1RMs are higher than at the start of the last block. Looks like progress to me. We'll see how deadlift goes this week.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
9/14/2021
1. Press with belt:
165 x 1 @6
175 x 1 @7
185 x 1 @8
145 x 6 x 3
E1RM: 201
2. Deadlift with belt:
485 x 1 @7
505 x 1 @8
395 x 6 x 3
E1RM: 548
3. Wide-grip TnG bench:
135 x 12 @6
145 x 12 @7
155 x 12 @7
165 x 12 @8
165 x 12 @8.5
E1RM: 264
Lost no strength on press during the pivot. Deadlift is a little lower than I'd like, but my strength on that lift moves in tall peaks and valleys.
1. Press with belt:
165 x 1 @6
175 x 1 @7
185 x 1 @8
145 x 6 x 3
E1RM: 201
2. Deadlift with belt:
485 x 1 @7
505 x 1 @8
395 x 6 x 3
E1RM: 548
3. Wide-grip TnG bench:
135 x 12 @6
145 x 12 @7
155 x 12 @7
165 x 12 @8
165 x 12 @8.5
E1RM: 264
Lost no strength on press during the pivot. Deadlift is a little lower than I'd like, but my strength on that lift moves in tall peaks and valleys.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/16/2021
1. 2-count pause squat:
335 x 1 @7
355 x 1 @8
310 x 3 x 3
E1RM: 385
2. Floor press:
165 x 6 @6
175 x 6 @6
185 x 6 @6
195 x 6 @7.5
195 x 6 @8
E1RM: 248
Haven't done floor press in a long time. Sets got easier as I got into the groove.
1. 2-count pause squat:
335 x 1 @7
355 x 1 @8
310 x 3 x 3
E1RM: 385
2. Floor press:
165 x 6 @6
175 x 6 @6
185 x 6 @6
195 x 6 @7.5
195 x 6 @8
E1RM: 248
Haven't done floor press in a long time. Sets got easier as I got into the groove.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
9/17/2021
1. Rack pull:
505 x 1 @6
535 x 1 @7
565 x 1 @8
495 x 3 x 3
E1RM: 613
2. Close-grip bench:
205 x 5 @6
220 x 5 @7
235 x 5 @7.5
235 x 5 @8
235 x 5 @8.5
E1RM: 294
Currently stronger than my normal bench grip.
3. Barbell rows:
135 x 12 @6
135 x 12 @8
Beat.
1. Rack pull:
505 x 1 @6
535 x 1 @7
565 x 1 @8
495 x 3 x 3
E1RM: 613
2. Close-grip bench:
205 x 5 @6
220 x 5 @7
235 x 5 @7.5
235 x 5 @8
235 x 5 @8.5
E1RM: 294
Currently stronger than my normal bench grip.
3. Barbell rows:
135 x 12 @6
135 x 12 @8
Beat.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/21/2021
1. Squat with belt:
415 x 1 @8
325 x 6 x 3
E1RM: 450 (-11)
2. Competition bench:
245 x 1 @6
260 x 1 @7
275 x 1 @8
215 x 6 x 3
E1RM: 298 (+5)
3. Barbell curls:
80 x 12, 11, 8
Underperformed today, especially on squat. Some life stressors had a strong effect.
1. Squat with belt:
415 x 1 @8
325 x 6 x 3
E1RM: 450 (-11)
2. Competition bench:
245 x 1 @6
260 x 1 @7
275 x 1 @8
215 x 6 x 3
E1RM: 298 (+5)
3. Barbell curls:
80 x 12, 11, 8
Underperformed today, especially on squat. Some life stressors had a strong effect.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/22/2021
1. Press with belt:
135 x 1 @6
165 x 1 @7
175 x 1 @8
135 x 6 x 3
E1RM: 190 (-11)
135 felt very heavy. Just one of those days.
2. Deadlift with belt:
475 x 1 @6
495 x 1 @7
515 x 1 @8
405 x 6 x 3
E1RM: 559 (+11)
Hit my target, no problem.
3. Wide-grip TnG bench:
160 x 12 @6
170 x 12 @7
180 x 12 @8
180 x 12 x 2
E1RM: 288 (+24)
Decent pec pump.
1. Press with belt:
135 x 1 @6
165 x 1 @7
175 x 1 @8
135 x 6 x 3
E1RM: 190 (-11)
135 felt very heavy. Just one of those days.
2. Deadlift with belt:
475 x 1 @6
495 x 1 @7
515 x 1 @8
405 x 6 x 3
E1RM: 559 (+11)
Hit my target, no problem.
3. Wide-grip TnG bench:
160 x 12 @6
170 x 12 @7
180 x 12 @8
180 x 12 x 2
E1RM: 288 (+24)
Decent pec pump.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/23/2021
1. 2-count pause squat:
365 x 1 @6
385 x 1 @7
405 x 1 @8
350 x 3 x 3
E1RM: 439 (+54)
Big improvement in one week's time. I was focusing hard on balance. My tendency is to rock forward before descending and I'm trying to break that habit!
2. Floor press:
185 x 6 @6
200 x 6 @7
215 x 6 @8
215 x 6 x 2
E1RM: 274 (+16)
Another big improvement.
Better session than I expected. Really did not want to train today!
1. 2-count pause squat:
365 x 1 @6
385 x 1 @7
405 x 1 @8
350 x 3 x 3
E1RM: 439 (+54)
Big improvement in one week's time. I was focusing hard on balance. My tendency is to rock forward before descending and I'm trying to break that habit!
2. Floor press:
185 x 6 @6
200 x 6 @7
215 x 6 @8
215 x 6 x 2
E1RM: 274 (+16)
Another big improvement.
Better session than I expected. Really did not want to train today!
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/25/2021
1. Rack pulls:
515 x 1 @6
535 x 1 @7
575 x 1 @8
515 x 3 x 3
E1RM: 624 (+11)
Easy.
2. Close-grip bench:
215 x 5 @6
230 x 5 @7
245 x 5 @8
245 x 5 x 2
E1RM: 302 (+8)
Close-grip strength is higher than regular grip right now.
3. Chin-ups:
bodyweight x 5 x 3
1. Rack pulls:
515 x 1 @6
535 x 1 @7
575 x 1 @8
515 x 3 x 3
E1RM: 624 (+11)
Easy.
2. Close-grip bench:
215 x 5 @6
230 x 5 @7
245 x 5 @8
245 x 5 x 2
E1RM: 302 (+8)
Close-grip strength is higher than regular grip right now.
3. Chin-ups:
bodyweight x 5 x 3
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/28/2021- Week 3
1. Squat with belt:
405 x 1 @6
425 x 1 @7
445 x 1 @8
345 x 6 x 3
E1RM: 483 (+33)
Balance is improving.
2. Competition bench:
250 x 1 @6
265 x 1 @7
280 x 1 @8
220 x 6 x 3
E1RM: 304 (+6)
3. Barbell curls:
80 x 12, x 9
Spent.
In a rotten mood today. I needed the hard training.
1. Squat with belt:
405 x 1 @6
425 x 1 @7
445 x 1 @8
345 x 6 x 3
E1RM: 483 (+33)
Balance is improving.
2. Competition bench:
250 x 1 @6
265 x 1 @7
280 x 1 @8
220 x 6 x 3
E1RM: 304 (+6)
3. Barbell curls:
80 x 12, x 9
Spent.
In a rotten mood today. I needed the hard training.
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/29/2021
1. Press with belt:
160 x 1 @6
170 x 1 @7
180 x 1 @8
152.5 x 6 @10 (whoops. Miscalculated the load)
140 x 6 x 2
E1RM: 195 (+5)
2. Deadlift with belt:
485 x 1 @6
505 x 1 @7
525 x 1 @8
415 x 6 x 3
E1RM: 569 (+10)
Ripped it. Piece of cake.
3. Wide-grip tng bench:
165 x 12 @6
180 x 12 @7
195 x 12 @7.5
210 x 12 @8.5
210 x 12 @9
E1RM: 308 (+20)
1. Press with belt:
160 x 1 @6
170 x 1 @7
180 x 1 @8
152.5 x 6 @10 (whoops. Miscalculated the load)
140 x 6 x 2
E1RM: 195 (+5)
2. Deadlift with belt:
485 x 1 @6
505 x 1 @7
525 x 1 @8
415 x 6 x 3
E1RM: 569 (+10)
Ripped it. Piece of cake.
3. Wide-grip tng bench:
165 x 12 @6
180 x 12 @7
195 x 12 @7.5
210 x 12 @8.5
210 x 12 @9
E1RM: 308 (+20)
- VinceC
- Registered User
- Posts: 192
- Joined: Fri Apr 06, 2018 10:03 am
- Location: Akron, OH
- Age: 40
Re: With Winning In Mind
09/30/2021
1. 2-count pause squat:
375 x 1 @6
395 x 1 @7
415 x 1 @8
360 x 3 x 3
E1RM: 450 (+11)
2. Floor press:
185 x 6 @6
200 x 6 @7
215 x 6 @7.5
215 x 6 x 2
E1RM: 277 (+3)
Really pleased with how training is going this week. Making progress on every lift.
1. 2-count pause squat:
375 x 1 @6
395 x 1 @7
415 x 1 @8
360 x 3 x 3
E1RM: 450 (+11)
2. Floor press:
185 x 6 @6
200 x 6 @7
215 x 6 @7.5
215 x 6 x 2
E1RM: 277 (+3)
Really pleased with how training is going this week. Making progress on every lift.