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Re: KBR's Log
Posted: Tue Apr 09, 2019 8:11 am
by bross84
DDS-2 W8D4 (2) (4/8/9)
sRPE: 3
Squat with Knee Wraps
215 x 1 @ 7
215 x 1 @ 7
215 x 1 @ 7
Squats were feeling great today, a little pinching in the hips but tolerable.
Squat with Belt
167.5 x 4 @ 6
167.5 x 4 @ 6
167.5 x 4 @ 6
167.5 x 4 @ 7
Last week I did raw squats after benching, this week I tried them directly after squats w/ wraps and they felt much better than last week.
Neutral Grip Bar Touch & Go Bench Press
112.5 x 6 @ 6.5
112.5 x 6 @ 6.5
112.5 x 6 @ 6
112.5 x 6 @ 6.5
112.5 x 6 @ 7
112.5 x 6 @ 7
112.5 x 6 @ 6.5
Re: KBR's Log
Posted: Tue Apr 09, 2019 7:04 pm
by bross84
DDS-2 W9D1 (3)
sRPE: 3
Squat with Squat Suit
215 x 1 @ 6
227.5 x 1 @ 7
247.5 x 1 @ 8
247.5 x 1 @ 8
247.5 x 1 @ 8
Made a huge jump from last week's squats but didn't expect quite this big but I'm glad I did. Kept them all within the prescribed RPE range and velocity was fairly consistent.
Squat with Belt and Chains
155 x 6 @ 6
155 x 6 @ 6
155 x 6 @ 6
155 x 6 @ 6.5
These moved ok but movement pattern felt foreign after equipped squats. Roughly 40kg in chain weight.
Bench Press
137.5 x 1 @ 6
147.5 x 1 @ 7
152.5 x 1 @ 8
152.5 x 1 @ 8.5
140 x 1 @ 6
140 x 1 @ 6
140 x 1 @ 6.5
140 x 1 @ 6.5
140 x 1 @ 7
Hit the J-hook on the first single at 152.5 and pissed me off so I waited a few minutes and took it for another rep which moved a little slower and RPE climbed a bit.
Re: KBR's Log
Posted: Thu Apr 11, 2019 6:43 pm
by bross84
DDS-2 W9D2 (3)
BW: 196.4
sRPE: 3
Bench Press with Bench Shirt
187.5 x 1 @ 8.5
177.5 x 1 @ 7
177.5 x 1 @ 7
177.5 x 1 @ 7.5
177.5 x 1 @ 7.5
187.5 ties my last meet 3rd attempt. Didn't get any touches tonight but was within a 1/2-board to 1-board on most of the reps so I got a lot of heavy lockout work while learning the groove of the shirt more.
Touch & Go Bench Press with Chains
132.5 x 4 @ 6
132.5 x 4 @ 6
132.5 x 4 @ 6
132.5 x 4 @ 6.5
132.5 x 3 @ 5
132.5 x 2
Protocol: 21 total reps in sets of 2-4, ~40kg in chain weight
Deadlift (sumo) with Belt
202.5 x 4 @ 7
202.5 x 4 @ 7.5
202.5 x 4 @ 7.5
202.5 x 3 @ 7
Protocol: 15 total reps in sets of 2-4. Felt much better this week than last.
Re: KBR's Log
Posted: Sat Apr 13, 2019 11:39 am
by bross84
DDS-2 W9D3 (3)
sRPE: 3
Deadlift (sumo) with Deadlift Suit
220 x 1 @ 7
222.5 x 1 @ 7
225 x 1 @ 7.5
227.5 x 1 @ 7.5
Kind of sandbagging on deadlifts a little, it's so hard to tell how top sets are going to feel in the suit while not trying to overshoot RPE.
Deadlift (sumo) with Belt and Chains
185 x 6 @ 6
185 x 6 @ 6
185 x 6 @ 6.5
185 x 6 @ 6
Protocol: 20 reps in sets of 4-6. Messed that up doing the last set with of only 2 reps, still got the 20 reps in.
Bench Press with BenchDaddy
150 x 2 @ 7
155 x 2 @ 6
160 x 2 @ 7
150 x 2 @ 5
150 x 2 @ 5
First time using the single-ply BenchDaddy. First set @ 150 was a little off becausee the groove of the BenchDaddy is much different than a Slingshot, after I got used to it things moved much better.
Re: KBR's Log
Posted: Sun Apr 14, 2019 6:25 pm
by bross84
DDS-2 W9D4 (3)
BW: 194.4
sRPE: 3
Squat with Knee Wraps and Belt
217.5 x 1 @ 7.5
217.5 x 1 @ 8
Was supposed to do 3 singles but shorts blew out on 3rd single causing me to miss the lift. Talked to coach and said just call it at 2 singles and move on.
Squat with Belt
172.5 x 4 @ 7
172.5 x 4 @ 7.5
172.5 x 2 @ 6.5
172.5 x 2 @ 7
Protocol: 12 reps in sets of 2-4 / Felt fine
Neutral Grip Bar Touch & Go Bench Press
115 x 6 @ 6.5
115 x 6 @ 7
115 x 6 @ 7
115 x 6 @ 7.5
115 x 6 @ 6
115 x 5 @ 6
Protocol: 35 reps in sets of 4-6
Re: KBR's Log
Posted: Tue Apr 16, 2019 7:11 pm
by bross84
DDS-2 W10D1 (4)
BW: 194.4
sRPE: 5
Bench Press with Bench Shirt
172.5 x 1 @ 6
177.5 x 1 @ 7
195 x 1 @ 9 - lifetime equipped PR
185 x 1 @ 8
185 x 1 @ 8
185 x 1 @ 8.5
185 x 1 @ 9.5
Bench felt good today - Set all lifetime PR with the 195 (429.9), dropped 5% for back off work which felt good but on the last 2 singles started to get some right elbow/biceps pain which is somewhat normal for me in the shirt. Last rep was ok off the chest but Lockout was rough.
Touch & Go Bench Press with Chains
137.5 x 1 @ 5
142.5 x 1 @ 6
147.5 x 1 @ 6.5
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6
135 x 3 @ 6.5
Protocol: 1@7, 21 reps based off of daily e1RM.
Deadlift (sumo) with Belt
202.5 x 3 @ 7
202.5 x 2 @ 6.5
202.5 x 2 @ 7
202.5 x 1 @ 9
182.5 x 3 @ 7
182.5 x 3 @ 7
182.5 x 1 @ 7
Protocol: 15 reps in sets of 1-3. These felt absolutely terrible tonight. Talked to coach and dropped 15% off working set load to finish out the 15 reps. Fatigue carry of from wrapped squats the day before may have had an influence on how these felt.
Re: KBR's Log
Posted: Fri Apr 19, 2019 11:01 am
by bross84
DDS-2 W10D2 (4) (4/18/19)
BW: 194.4
sRPE: 3
Squat with Squat Suit
220 x 1
235 x 1
245 x 1 @ 7.5
245 x 1 @ 7.5
245 x 1 @ 7
Squats went well tonight, really need to dial in my walkout so weight doesn't feel so unstable before starting the actual squat.
Squat with Belt and Chains
155 x 5 @ 6
155 x 5 @ 5
155 x 5 @ 5
155 x 5 @ 5.5
did these without knee sleeves and forgot belt on the 1st set
Bench Press
135 x 1 @ 6
145 x 1 @ 7.5
152.5 x 1 @ 8
140 x 1 @ 6
140 x 1 @ 6
140 x 1 @ 6
140 x 1 @ 6.5
140 x 1 @ 6
First session since I injured my pec that 99% pain-free from warm-up to very last rep.
Re: KBR's Log
Posted: Sat Apr 20, 2019 9:25 am
by bross84
DDS-2 W10D3 (4) (4/19/19)
sRPE: 3
Deadlift (sumo) with Deadlift Suit
210 x 1 @ 6
220 x 1 @ 7
230 x 1 @ 7
232.5 x 1 @ 8
232.5 x 1 @ 7.5
Deadlifts were feeling better tonight.
Deadlift (sumo) with Belt and Chains
185 x 5 @ 6
185 x 5 @ 6
185 x 5 @ 6
185 x 5 @ 6
Protocol: 20 reps / 3-5 rep range. ~40kg in chain.
Bench Press with BenchDaddy
155 x 2 @ 6
165 x 2 @ 7
175 x 2 @ 7
157.5 x 2 @ 6
157.5 x 2 @ 6.5
Re: KBR's Log
Posted: Mon Apr 22, 2019 8:57 am
by bross84
DDS-2 W10D4 (4) (4/21/19)
sRPE: 3
Squat with Knee Wraps and Belt
197.5 x 1 @ 6
210 x 1 @ 7
232.5 x 0 @ 10
210 x 1 @ 7
210 x 1 @ 7
Velocity profiler was a bit off today and my stupidity in not listening to my intuition led to my first missed lift in a long time that wasn't a technical error. The planned 220 would have been there I'm sure but I got greedy. Backed off 10% of the missed weight and finished out planned singles.
Squat with Belt
172.5 x 3 @ 7
172.5 x 3 @ 7.5
172.5 x 2 @ 7
172.5 x 3 @ 7
172.5 x 1 @ 6
Protocol: 12 reps in sets of 1-3 @<=RPE7
Neutral Grip Bar Touch & Go Bench Press
115 x 5 @ 5
115 x 5 @ 6
115 x 5 @ 5
115 x 5 @ 6
115 x 5 @ 6.5
115 x 5 @ 5
115 x 5 @ 5
Protoco: 35 reps in sets of 3-5 @<=RPE7
Re: KBR's Log
Posted: Sun Apr 28, 2019 7:52 pm
by bross84
DDS-3 W12D1 (6)
sRPE: 2
BW: 192.4
Deadlift (sumo) with Belt
165 x 5 @ 6
177.5 x 5 @ 6.5
185 x 5 @ 6.5
150 x 5 @ 4
150 x 5 @ 4
150 x 5 @ 4
Low back, hamstrings and adductors weren't feeling too hot today so backed off a little on top set to keep everything where it needed to be.
Bench Press with Bench Shirt
165 x 1 @ 7
175 x 1 @ 7
190 x 1 @ 10
160 x 1 @ 7
160 x 1 @ 7.5
Trying a different approach on equipped lifts by prescribing a set percentage instead of an RPE on the top set and only rating the RPE, back off sets are also percentage based but with an RPE range.
Touch & Go Bench Press
112.5 x 9 @ 6.5
100 x 9 @ 6.5
100 x 9 @ 6
100 x 9 @ 7
100 x 8 @ 6
100 x 9 @ 6.5
100 x 9 @ 6.5
100 x 7 @ 6
100 x 7 @ 6
Protocol: TS of 9@6-7, 63 total reps on back off sets. Ended up doing 67 total reps to stay within the 6-7 rep range and cause they weren't terribly difficult.
Re: KBR's Log
Posted: Mon Apr 29, 2019 6:35 pm
by bross84
DDS-3 W12D2 (6)
sRPE: 4
BW: 191.6
This was a very draining session
Squat with Belt and Knee Wraps
190 x 1 @ 7
200 x 1 @ 7
220 x 1 @ 8.5
197.5 x 1 @ 7
197.5 x 1 @ 6.5
Squat with Belt
142.5 x 5 @ 7
152.5 x 5 @ 6
160 x 5 @ 7
137.5 x 5 @ 6
137.5 x 5 @ 6.5
137.5 x 5 @ 6.5
First set misgrooved the weight badly in the hole and almost lost it, next 2 ramp up sets went better.
Low Pin Bench Press with Mini Band (1/2in)
85 x 5 @ 6
90 x 5 @ 6.5
80 x 5 @ 5
80 x 5 @ 5
80 x 5 @ 5
80 x 5 @ 6.5
80 x 5 @ 6
80 x 5 @ 6
80 x 5 @ 6
80 x 5 @ 6
80 x 5 @ 6.5
Roughly ~10kg at the pins and ~13kg lockout in addition to the bar weight.
Re: KBR's Log
Posted: Thu May 02, 2019 6:31 pm
by bross84
DDS-3 W12D3 (6)
BW: 194.6 - slowly getting back up to weight
sRPE: 3
Deadlift (sumo) with Deadlift Suit
207.5 x 1 @ 6
220 x 1 @ 7
240 x 1 @ 8
240 x 1 @ 9
220 x 1 @ 7
220 x 1 @ 7
Today was a mental win on the deadlift, been struggling to find my groove in the deadlift and things were clicking today so decided to take what was there. First rep at 240 moved well but lost balance at the top, I wasn't going to let it slip away so retook it a few minutes later and was able to lock it out. The RPE increased slightly but only due to the lockout, bar speed of the floor was smooth.
Deadlift (sumo) with Belt and Chains
205 x 3 @ 6
182.5 x 3 @ 4
182.5 x 3 @ 4
182.5 x 3 @ 4
~50kg in chain weight
Bench Press
102.5 x 7 @ 5
102.5 x 7 @ 5
110 x 7 @ 6
115 x 7 @ 6.5
102.5 x 7 @ 6
102.5 x 7 @ 6
102.5 x 7 @ 6.5
102.5 x 7 @ 6.5
102.5 x 7 @ 6.5
102.5 x 7 @ 6.5
102.5 x 7 @ 6.5
Kept the paused fairly short on these due to the amount of volume, tried to keep it consistent though. Ended up forgetting to load the next weight so I took 102.5 for 2 sets of 7.