With Winning In Mind

[VinceC]

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

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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

[VinceC]

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.

[VinceC]

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

[VinceC]

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)

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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.

[VinceC]

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!

[VinceC]

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

[VinceC]

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.

[VinceC]

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)

[VinceC]

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.