Intensity Block Week 1 of 3 - C7D5
BW: 171.8
I've been toying with the idea of moving my SGDL to Sunday since that's such a light day anyway; coincidentally, I've been dealing with some upper back cramping/muscle pulls this week so I think I'm going to give it a try. So I bumped SGDL to tomorrow (assuming my back's ok) and I'll see how that goes.
Bench is still a bit of a mess, but at least my wrist hasn't bothered me in over a week so I can focus more on getting back to where I was a month or so ago.
I'm going to hold the line with calf raises (ie. 325 for sets of 8) and let myself adapt a little. I think my back issues may be due to the amount of weight I put on my back, 3 times/week, for calf raises. I certainly feel them in my upper back.
LBBS - Hypertrophy
E1RM: 314
H-Value: 321
BW+: 134
Weight Reps RPE
230 x 7 @7
230 x 7 @7.5
230 x 7 @8
Comp Bench - Strength
E1RM: 231
H-Value: 730
BW+: 119
Weight Reps RPE
185 x 2 @6
205 x 2 @8
205 x 2 @8
190 x 5 @8.5
180 x 5 @8
Calf Raise - Hypertrophy
E1RM: 521
H-Value: 270
BW+: 189
Weight Reps RPE
325 x 8 @7
325 x 8 @7
325 x 12 @7
Fear and Logging in Los Angeles
Moderator: Chebass88
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
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Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 1 of 3 - C7D6
BW: 172.5
Press - Strength
E1RM: 142
H-Value: 717
BW+: 72
Weight Reps RPE
95 x 3 @6
115 x 2 @6
125 x 2 @7.5
125 x 2 @8
115 x 5 @8
105 x 5 @8
SGDL - Hypertrophy
E1RM: 308
H-Value: 337
BW+: 143
Weight Reps RPE
225 x 3 @6
245 x 5 @7.5
245 x 5 @8
Curls - Strength
E1RM: 114
H-Value: 698
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7.5
100 x 3 @8.5
90 x 5 @8.5
80 x 8 @8.5
BW: 172.5
Press - Strength
E1RM: 142
H-Value: 717
BW+: 72
Weight Reps RPE
95 x 3 @6
115 x 2 @6
125 x 2 @7.5
125 x 2 @8
115 x 5 @8
105 x 5 @8
SGDL - Hypertrophy
E1RM: 308
H-Value: 337
BW+: 143
Weight Reps RPE
225 x 3 @6
245 x 5 @7.5
245 x 5 @8
Curls - Strength
E1RM: 114
H-Value: 698
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7.5
100 x 3 @8.5
90 x 5 @8.5
80 x 8 @8.5
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Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 1 of 3 - Afternoon Session - C7D1
BW: 171.4
Still struggling to get any real momentum, and today was another fairly mediocre effort. The schedule calls for 3 heavy doubles today, but I bailed after 1 rep of the second double as I just didn't have it and I don't want to jack my fatigue up again. I don't seem to have the physical or mental energy to 'push' right now - I even bailed on my back-off 5's after one rep because I just. Felt. Done.
I'm just going to keep doing what I can, try not to push it too hard, and work through my malaise and add volume whenever I can until I start feeling better.
LBBS - Strength
E1RM: 319
H-Value: 566
BW+: 166
Weight Reps RPE
225 x 2 @6
260 x 1 @6
285 x 2 @8
285 x 1 @8
260 x 1 @7
Pendlay Row - Power
E1RM: 184
H-Value: 793
BW+: 99
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @7.5
170 x 1 @8
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 480
H-Value: 305
BW+: 198
Weight Reps RPE
335 x 5 @7
335 x 5 @7
340 x 8 @7
BW: 171.4
Still struggling to get any real momentum, and today was another fairly mediocre effort. The schedule calls for 3 heavy doubles today, but I bailed after 1 rep of the second double as I just didn't have it and I don't want to jack my fatigue up again. I don't seem to have the physical or mental energy to 'push' right now - I even bailed on my back-off 5's after one rep because I just. Felt. Done.
I'm just going to keep doing what I can, try not to push it too hard, and work through my malaise and add volume whenever I can until I start feeling better.
LBBS - Strength
E1RM: 319
H-Value: 566
BW+: 166
Weight Reps RPE
225 x 2 @6
260 x 1 @6
285 x 2 @8
285 x 1 @8
260 x 1 @7
Pendlay Row - Power
E1RM: 184
H-Value: 793
BW+: 99
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @7.5
170 x 1 @8
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 480
H-Value: 305
BW+: 198
Weight Reps RPE
335 x 5 @7
335 x 5 @7
340 x 8 @7
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 1 of 3 - Evening Session - C7D1
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 409
BW+: 111
Weight Reps RPE
190 x 7 @8.5
180 x 7 @8
180 x 6 @9
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 409
BW+: 111
Weight Reps RPE
190 x 7 @8.5
180 x 7 @8
180 x 6 @9
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Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 1 of 3 - C7D3
BW: 171.8
Strength, while mediocre, hasn't been horrible, but my work capacity is shit right now. As soon as I feel tired, I'm pretty much done. No ability to keep going. Maybe it's physical, maybe it's mental, but this is what always happens to me when I get to PR territory - I stall HARD. I think I need a week or two deload to recharge.
Conventional DL - Strength
E1RM: 392
H-Value: 430
BW+: 201
Weight Reps RPE
275 x 2 @6
320 x 2 @7
345 x 2 @7.5
320 x 2 @7
Close Grip Bench - Power
E1RM: 214
H-Value: 584
BW+: 114
Weight Reps RPE
165 x 5 @7.5
175 x 3 @7.5
BW: 171.8
Strength, while mediocre, hasn't been horrible, but my work capacity is shit right now. As soon as I feel tired, I'm pretty much done. No ability to keep going. Maybe it's physical, maybe it's mental, but this is what always happens to me when I get to PR territory - I stall HARD. I think I need a week or two deload to recharge.
Conventional DL - Strength
E1RM: 392
H-Value: 430
BW+: 201
Weight Reps RPE
275 x 2 @6
320 x 2 @7
345 x 2 @7.5
320 x 2 @7
Close Grip Bench - Power
E1RM: 214
H-Value: 584
BW+: 114
Weight Reps RPE
165 x 5 @7.5
175 x 3 @7.5
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Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 1 of 3 - C7D4
BW: 171.8
Started a little slow (and cold) but once I got going, wasn't too bad.
I need to stop blowing off sets and just strip weight off if I get tired, but complete the reps I planned. I've been allowing my recent funk to become an excuse for laziness. I may be in a period of backwardation (contango?), but I need to keep working even if at a reduced level.
I experimented with a very slightly wider (1/4 to 1/2 inch) grip on bench today. Didn't notice a great difference, but I'm trying to get a little more variation between comp bench and close grip.
LBBS - Hypertrophy
E1RM: 321
H-Value: 324
BW+: 137
Weight Reps RPE
235 x 5 @7.5
235 x 5 @7
235 x 7 @7
Comp Bench - Strength
E1RM: 235
H-Value: 873
BW+: 122
Weight Reps RPE
185 x 2 @6
205 x 2 @8
210 x 2 @8.5
190 x 5 @8
180 x 5 @8
170 x 7 @7.5
Calf Raise - Hypertrophy
E1RM: 521
H-Value: 270
BW+: 189
Weight Reps RPE
325 x 8 @7
325 x 8 @7
325 x 12 @7
BW: 171.8
Started a little slow (and cold) but once I got going, wasn't too bad.
I need to stop blowing off sets and just strip weight off if I get tired, but complete the reps I planned. I've been allowing my recent funk to become an excuse for laziness. I may be in a period of backwardation (contango?), but I need to keep working even if at a reduced level.
I experimented with a very slightly wider (1/4 to 1/2 inch) grip on bench today. Didn't notice a great difference, but I'm trying to get a little more variation between comp bench and close grip.
LBBS - Hypertrophy
E1RM: 321
H-Value: 324
BW+: 137
Weight Reps RPE
235 x 5 @7.5
235 x 5 @7
235 x 7 @7
Comp Bench - Strength
E1RM: 235
H-Value: 873
BW+: 122
Weight Reps RPE
185 x 2 @6
205 x 2 @8
210 x 2 @8.5
190 x 5 @8
180 x 5 @8
170 x 7 @7.5
Calf Raise - Hypertrophy
E1RM: 521
H-Value: 270
BW+: 189
Weight Reps RPE
325 x 8 @7
325 x 8 @7
325 x 12 @7
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Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - C7D5
BW: 173.4
Weekly Tonnage:
Squat: 8695
Dead: 5670
Bench: 10010
Press: 3485
Press - Strength
E1RM: 146
H-Value: 941
BW+: 76
Weight Reps RPE
100 x 3 @6
120 x 2 @7
130 x 2 @8.5
130 x 2 @8
120 x 4 @9
110 x 5 @8
SGDL - Hypertrophy
E1RM: 320
H-Value: 278
BW+: 146
Weight Reps RPE
225 x 3 @6
245 x 5 @6.5
250 x 5 @7
Curls - Strength
E1RM: 112
H-Value: 768
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7
100 x 3 @9
90 x 3 @8
80 x 5 @8
BW: 173.4
Weekly Tonnage:
Squat: 8695
Dead: 5670
Bench: 10010
Press: 3485
Press - Strength
E1RM: 146
H-Value: 941
BW+: 76
Weight Reps RPE
100 x 3 @6
120 x 2 @7
130 x 2 @8.5
130 x 2 @8
120 x 4 @9
110 x 5 @8
SGDL - Hypertrophy
E1RM: 320
H-Value: 278
BW+: 146
Weight Reps RPE
225 x 3 @6
245 x 5 @6.5
250 x 5 @7
Curls - Strength
E1RM: 112
H-Value: 768
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7
100 x 3 @9
90 x 3 @8
80 x 5 @8
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - Afternoon Session - D1
BW: 172.9
Yet another "off" day. Was supposed to do 3 doubles @285, but only got one mediocre single. I just can't seem to string decent workouts together. It's one step forward, two steps back right now. This blows.
LBBS - Strength
E1RM: 314
H-Value: 758
BW+: 165
Weight Reps RPE
225 x 2 @6
260 x 2 @7
285 x 1 @8
260 x 2 @8
250 x 5 @7.5
240 x 5 @7
Pendlay Row - Power
E1RM: 184
H-Value: 888
BW+: 98
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @7.5
170 x 1 @8.5
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 487
H-Value: 303
BW+: 200
Weight Reps RPE
340 x 5 @7
340 x 5 @7
345 x 8 @7
BW: 172.9
Yet another "off" day. Was supposed to do 3 doubles @285, but only got one mediocre single. I just can't seem to string decent workouts together. It's one step forward, two steps back right now. This blows.
LBBS - Strength
E1RM: 314
H-Value: 758
BW+: 165
Weight Reps RPE
225 x 2 @6
260 x 2 @7
285 x 1 @8
260 x 2 @8
250 x 5 @7.5
240 x 5 @7
Pendlay Row - Power
E1RM: 184
H-Value: 888
BW+: 98
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @7.5
170 x 1 @8.5
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 487
H-Value: 303
BW+: 200
Weight Reps RPE
340 x 5 @7
340 x 5 @7
345 x 8 @7
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - Evening Session - D1
Touch & Go Bench - Hypertrophy
E1RM: 239
H-Value: 537
BW+: 116
Weight Reps RPE
185 x 2 @6
200 x 5 @9
190 x 5 @8
190 x 5 @8
Curls - Strength
E1RM: 110
H-Value: 313
BW+: 46
Weight Reps RPE
80 x 7 @7.5
80 x 7 @7
80 x 7 @8
Touch & Go Bench - Hypertrophy
E1RM: 239
H-Value: 537
BW+: 116
Weight Reps RPE
185 x 2 @6
200 x 5 @9
190 x 5 @8
190 x 5 @8
Curls - Strength
E1RM: 110
H-Value: 313
BW+: 46
Weight Reps RPE
80 x 7 @7.5
80 x 7 @7
80 x 7 @8
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - Afternoon Session - D3
BW: 171.4
On jury duty so trying to get in whatever I can. Fortunately didn't have to report today.
Today was the best I've felt in several weeks, so hopefully that means I'm recovering from burn-out.
Conventional DL - Strength
E1RM: 391
H-Value: 618
BW+: 204
Weight Reps RPE
295 x 2 @6
325 x 2 @7
350 x 2 @8
325 x 3 @7.5
300 x 5 @7.5
Close Grip Bench - Power
E1RM: 218
H-Value: 1166
BW+: 120
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8.5
205 x 1 @9
BW: 171.4
On jury duty so trying to get in whatever I can. Fortunately didn't have to report today.
Today was the best I've felt in several weeks, so hopefully that means I'm recovering from burn-out.
Conventional DL - Strength
E1RM: 391
H-Value: 618
BW+: 204
Weight Reps RPE
295 x 2 @6
325 x 2 @7
350 x 2 @8
325 x 3 @7.5
300 x 5 @7.5
Close Grip Bench - Power
E1RM: 218
H-Value: 1166
BW+: 120
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8.5
205 x 1 @9
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - Evening Session - D3
HBBS - Power
E1RM: 243
H-Value: 771
BW+: 131
Weight Reps RPE
175 x 5 @6.5
185 x 3 @6.5
195 x 3 @7
205 x 2 @7
225 x 1 @8
225 x 1 @8
Curls - Strength
E1RM: 106
H-Value: 277
BW+: 41
Weight Reps RPE
70 x 9 @7
70 x 9 @7
70 x 11 @8
Calf Raise - Hypertrophy
E1RM: 537
H-Value: 267
BW+: 190
Weight Reps RPE
325 x 8 @7
325 x 9 @7
325 x 13 @7
HBBS - Power
E1RM: 243
H-Value: 771
BW+: 131
Weight Reps RPE
175 x 5 @6.5
185 x 3 @6.5
195 x 3 @7
205 x 2 @7
225 x 1 @8
225 x 1 @8
Curls - Strength
E1RM: 106
H-Value: 277
BW+: 41
Weight Reps RPE
70 x 9 @7
70 x 9 @7
70 x 11 @8
Calf Raise - Hypertrophy
E1RM: 537
H-Value: 267
BW+: 190
Weight Reps RPE
325 x 8 @7
325 x 9 @7
325 x 13 @7
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - D4
BW: 171
Trying to get chins back in the rotation. Maybe need to start adding some weight.
For logging purposes, I'm doing something different and adding in my body weight. I think this might help normalize sessions as I add weight so I can see the real "total" moved over time if my bw changes. I have to take the calc'd numbers from that with a grain of salt as I know I couldn't do a chinup with 80lbs strapped to my waist.
Chins - Hypertrophy
E1RM: 250
H-Value: 289
BW+: 100
Weight Reps RPE
171 x 7 @7
171 x 8 @7
171 x 10 @8
BW: 171
Trying to get chins back in the rotation. Maybe need to start adding some weight.
For logging purposes, I'm doing something different and adding in my body weight. I think this might help normalize sessions as I add weight so I can see the real "total" moved over time if my bw changes. I have to take the calc'd numbers from that with a grain of salt as I know I couldn't do a chinup with 80lbs strapped to my waist.
Chins - Hypertrophy
E1RM: 250
H-Value: 289
BW+: 100
Weight Reps RPE
171 x 7 @7
171 x 8 @7
171 x 10 @8
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - D5
BW: 173.7
Christmas party last night. I gained almost 3 lbs in one day. Yeesh. Bench was off today, but squat felt good so not too worried. Felt surprisingly good, actually, considering I over-indulged with wine and food last night and really should have felt like crap today. Work capacity is much improved over the last several weeks and Thurs and today were the first good back-to-back sessions in a while.
LBBS - Hypertrophy
E1RM: 321
H-Value: 378
BW+: 135
Weight Reps RPE
235 x 5 @7
235 x 5 @6
235 x 5 @6.5
Comp Bench - Strength
E1RM: 237
H-Value: 734
BW+: 118
Weight Reps RPE
185 x 2 @6
205 x 2 @8
205 x 2 @7.5
205 x 2 @8
195 x 5 @8.5
Calf Raise - Hypertrophy
E1RM: 562
H-Value: 266
BW+: 190
Weight Reps RPE
330 x 8 @7
330 x 9 @7
330 x 14 @7
BW: 173.7
Christmas party last night. I gained almost 3 lbs in one day. Yeesh. Bench was off today, but squat felt good so not too worried. Felt surprisingly good, actually, considering I over-indulged with wine and food last night and really should have felt like crap today. Work capacity is much improved over the last several weeks and Thurs and today were the first good back-to-back sessions in a while.
LBBS - Hypertrophy
E1RM: 321
H-Value: 378
BW+: 135
Weight Reps RPE
235 x 5 @7
235 x 5 @6
235 x 5 @6.5
Comp Bench - Strength
E1RM: 237
H-Value: 734
BW+: 118
Weight Reps RPE
185 x 2 @6
205 x 2 @8
205 x 2 @7.5
205 x 2 @8
195 x 5 @8.5
Calf Raise - Hypertrophy
E1RM: 562
H-Value: 266
BW+: 190
Weight Reps RPE
330 x 8 @7
330 x 9 @7
330 x 14 @7
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - D6
BW: 171.9
I think I screwed up my days; today is not my sixth session this week.
Modest improvement with press despite missing my Weds session the last few weeks. This upcoming week is still a bit jacked with work/jury duty/x-mas parties so I may not be able to get a Weds session in either, but I will try.
Press - Strength
E1RM: 146
H-Value: 809
BW+: 76
Weight Reps RPE
100 x 3 @6
120 x 2 @7
130 x 2 @8
130 x 2 @8
120 x 4 @8.5
110 x 5 @7.5
SGDL - Hypertrophy
E1RM: 326
H-Value: 280
BW+: 148
Weight Reps RPE
225 x 3 @6
250 x 5 @6.5
255 x 5 @7
Curls - Strength
E1RM: 112
H-Value: 716
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7
100 x 3 @9
90 x 4 @8
80 x 7 @7.5
BW: 171.9
I think I screwed up my days; today is not my sixth session this week.
Modest improvement with press despite missing my Weds session the last few weeks. This upcoming week is still a bit jacked with work/jury duty/x-mas parties so I may not be able to get a Weds session in either, but I will try.
Press - Strength
E1RM: 146
H-Value: 809
BW+: 76
Weight Reps RPE
100 x 3 @6
120 x 2 @7
130 x 2 @8
130 x 2 @8
120 x 4 @8.5
110 x 5 @7.5
SGDL - Hypertrophy
E1RM: 326
H-Value: 280
BW+: 148
Weight Reps RPE
225 x 3 @6
250 x 5 @6.5
255 x 5 @7
Curls - Strength
E1RM: 112
H-Value: 716
BW+: 58
Weight Reps RPE
80 x 5 @7
90 x 3 @7
100 x 3 @9
90 x 4 @8
80 x 7 @7.5
-
Hiphopapotamus
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- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - Morning Session - D1
BW: 172.4
Had to lift early today because of jury duty. This sucks.
However... Once I got going, I actually started to feel ok, and my top single felt really easy. So... nice.
LBBS - Strength
E1RM: 324
H-Value: 702
BW+: 171
Weight Reps RPE
250 x 2 @7
275 x 1 @7
295 x 1 @7.5
260 x 5 @8
250 x 5 @7.5
250 x 5 @8
Pendlay Row - Power
E1RM: 184
H-Value: 836
BW+: 99
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @8
170 x 1 @8
170 x 1 @8
Calf Raise - Strength
E1RM: 510
H-Value: 301
BW+: 203
Weight Reps RPE
345 x 5 @7
345 x 5 @7
350 x 9 @7
BW: 172.4
Had to lift early today because of jury duty. This sucks.
However... Once I got going, I actually started to feel ok, and my top single felt really easy. So... nice.
LBBS - Strength
E1RM: 324
H-Value: 702
BW+: 171
Weight Reps RPE
250 x 2 @7
275 x 1 @7
295 x 1 @7.5
260 x 5 @8
250 x 5 @7.5
250 x 5 @8
Pendlay Row - Power
E1RM: 184
H-Value: 836
BW+: 99
Weight Reps RPE
125 x 5 @7
135 x 3 @6.5
145 x 3 @7
155 x 2 @8
170 x 1 @8
170 x 1 @8
Calf Raise - Strength
E1RM: 510
H-Value: 301
BW+: 203
Weight Reps RPE
345 x 5 @7
345 x 5 @7
350 x 9 @7
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - D2
BW: 172
Wasn't able to finish up last night, so benching & curling today. Discovered that I can NOT superset bench and press.
Touch & Go Bench - Hypertrophy
E1RM: 243
H-Value: 489
BW+: 116
Weight Reps RPE
185 x 2 @6
200 x 5 @8.5
190 x 5 @7.5
190 x 5 @8
Curls - Strength
E1RM: 110
H-Value: 301
BW+: 46
Weight Reps RPE
80 x 7 @7.5
80 x 7 @7
80 x 7 @7.5
HBBS - Hypertrophy
E1RM: 135
H-Value: 418
BW+: 61
Weight Reps RPE
95 x 3 @8
105 x 5 @8
105 x 6 @8
BW: 172
Wasn't able to finish up last night, so benching & curling today. Discovered that I can NOT superset bench and press.
Touch & Go Bench - Hypertrophy
E1RM: 243
H-Value: 489
BW+: 116
Weight Reps RPE
185 x 2 @6
200 x 5 @8.5
190 x 5 @7.5
190 x 5 @8
Curls - Strength
E1RM: 110
H-Value: 301
BW+: 46
Weight Reps RPE
80 x 7 @7.5
80 x 7 @7
80 x 7 @7.5
HBBS - Hypertrophy
E1RM: 135
H-Value: 418
BW+: 61
Weight Reps RPE
95 x 3 @8
105 x 5 @8
105 x 6 @8
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - Afternoon Session - D3
BW: 170.7
I knew that jury duty/taking the subway to jury duty would give me a cold, and sure enough I woke up this morning with one. Don't know how much it affected me - I didn't really feel all that bad or weak - but I bombed on a single at 360 after pulling 350 for an easy double last week. And at that point I was done.
Conventional DL - Strength
E1RM: 374
H-Value: 343
BW+: 196
Weight Reps RPE
300 x 2 @6
335 x 1 @7
320 x 1 @8
Close Grip Bench - Power
E1RM: 218
H-Value: 600
BW+: 114
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8.5
BW: 170.7
I knew that jury duty/taking the subway to jury duty would give me a cold, and sure enough I woke up this morning with one. Don't know how much it affected me - I didn't really feel all that bad or weak - but I bombed on a single at 360 after pulling 350 for an easy double last week. And at that point I was done.
Conventional DL - Strength
E1RM: 374
H-Value: 343
BW+: 196
Weight Reps RPE
300 x 2 @6
335 x 1 @7
320 x 1 @8
Close Grip Bench - Power
E1RM: 218
H-Value: 600
BW+: 114
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8.5
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - D4
BW: 170.5
I'm cautiously optimistic that my zinc treatment worked, and that I will recover from my cold quickly. I woke up with a sore throat on Thursday, and I'm already feeling like I'm getting over it.
That said, I'm still sick. I always find lifting while sick to be very difficult, and I also believe it's probably somewhat counter-productive anyway. So I just try to get whatever reps in that I can to keep from de-training as much as possible. Managed a top set of 5 squats, which wasn't horrible considering. I don't really feel too weak, but definitely not a lot of energy or inclination to work through multiple sets of anything. I'll probably treat this as a 'recovery' week or whatever, and then start my Volume block over when I'm feeling close to 100%.
Bench has recovered nicely, current illness and recent Platening notwithstanding. I'm still probably 5-10 lbs off where I was six weeks ago, but definitely feeling better.
LBBS - Hypertrophy
E1RM: 300
H-Value: 218
BW+: 138
Weight Reps RPE
195 x 3 @7
235 x 5 @7
SGDL - Hypertrophy
E1RM: 241
H-Value: 706
BW+: 132
Weight Reps RPE
185 x 2 @6
205 x 1 @7
225 x 1 @8.5
195 x 5 @8
185 x 5 @7.5
BW: 170.5
I'm cautiously optimistic that my zinc treatment worked, and that I will recover from my cold quickly. I woke up with a sore throat on Thursday, and I'm already feeling like I'm getting over it.
That said, I'm still sick. I always find lifting while sick to be very difficult, and I also believe it's probably somewhat counter-productive anyway. So I just try to get whatever reps in that I can to keep from de-training as much as possible. Managed a top set of 5 squats, which wasn't horrible considering. I don't really feel too weak, but definitely not a lot of energy or inclination to work through multiple sets of anything. I'll probably treat this as a 'recovery' week or whatever, and then start my Volume block over when I'm feeling close to 100%.
Bench has recovered nicely, current illness and recent Platening notwithstanding. I'm still probably 5-10 lbs off where I was six weeks ago, but definitely feeling better.
LBBS - Hypertrophy
E1RM: 300
H-Value: 218
BW+: 138
Weight Reps RPE
195 x 3 @7
235 x 5 @7
SGDL - Hypertrophy
E1RM: 241
H-Value: 706
BW+: 132
Weight Reps RPE
185 x 2 @6
205 x 1 @7
225 x 1 @8.5
195 x 5 @8
185 x 5 @7.5
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - Afternoon Session - D1
BW: 171.1
I'm re-doing Volume week one and chalking up last week to illness/recovery/whatevs.
Not a bad session, all things considered. I'm still not 100% by feelz from being sick, and I was in a huge rush today which I hate, but overall I performed pretty well, especially in terms of work capacity compared to 3-4 days ago, though I was a little out of gas on my final two squat back-off sets. Still.. well done, Me.
LBBS - Strength
E1RM: 324
H-Value: 756
BW+: 175
Weight Reps RPE
250 x 2 @6
275 x 1 @6.5
300 x 1 @8
260 x 5 @8
250 x 5 @8
250 x 5 @8
Pendlay Row - Power
E1RM: 187
H-Value: 691
BW+: 99
Weight Reps RPE
125 x 5 @6
135 x 3 @6
145 x 3 @6.5
155 x 2 @7.5
170 x 1 @7.5
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 518
H-Value: 302
BW+: 207
Weight Reps RPE
350 x 5 @7
350 x 5 @7
355 x 9 @7
BW: 171.1
I'm re-doing Volume week one and chalking up last week to illness/recovery/whatevs.
Not a bad session, all things considered. I'm still not 100% by feelz from being sick, and I was in a huge rush today which I hate, but overall I performed pretty well, especially in terms of work capacity compared to 3-4 days ago, though I was a little out of gas on my final two squat back-off sets. Still.. well done, Me.
LBBS - Strength
E1RM: 324
H-Value: 756
BW+: 175
Weight Reps RPE
250 x 2 @6
275 x 1 @6.5
300 x 1 @8
260 x 5 @8
250 x 5 @8
250 x 5 @8
Pendlay Row - Power
E1RM: 187
H-Value: 691
BW+: 99
Weight Reps RPE
125 x 5 @6
135 x 3 @6
145 x 3 @6.5
155 x 2 @7.5
170 x 1 @7.5
170 x 1 @8
Calf Raise - Hypertrophy
E1RM: 518
H-Value: 302
BW+: 207
Weight Reps RPE
350 x 5 @7
350 x 5 @7
355 x 9 @7
-
Hiphopapotamus
- Registered User
- Posts: 1205
- Joined: Mon Sep 25, 2017 1:16 pm
- Age: 57
Re: Fear and Logging in Los Angeles
Volume Block Week 1 of 3 - Evening Session - D1
Similar dynamic to this afternoon - despite not being 100% over my cold, I did pretty well, even making minor progress (300 lb single squat, 2x5 200 on bench instead of 1x5, and got 2x7 with 85 lbs on curls, up 5 lbs). Hell, I didn't even have to use my AK, so today was definitely a good day.
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 646
BW+: 117
Weight Reps RPE
185 x 2 @6
200 x 5 @8
200 x 5 @8.5
190 x 5 @8
190 x 5 @8
Curls - Hypertrophy
E1RM: 113
H-Value: 481
BW+: 50
Weight Reps RPE
85 x 7 @8
85 x 7 @9
75 x 7 @7.5
75 x 7 @8
Similar dynamic to this afternoon - despite not being 100% over my cold, I did pretty well, even making minor progress (300 lb single squat, 2x5 200 on bench instead of 1x5, and got 2x7 with 85 lbs on curls, up 5 lbs). Hell, I didn't even have to use my AK, so today was definitely a good day.
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 646
BW+: 117
Weight Reps RPE
185 x 2 @6
200 x 5 @8
200 x 5 @8.5
190 x 5 @8
190 x 5 @8
Curls - Hypertrophy
E1RM: 113
H-Value: 481
BW+: 50
Weight Reps RPE
85 x 7 @8
85 x 7 @9
75 x 7 @7.5
75 x 7 @8