Scott's log

[nkupianist]

2.22 workout (last freeform session)
2 ct paused squat:
315 x 1 @9
275, 2 x 5 (didn't rate RPE - approx. an 8)

Press:
185 x 1 @ 8
back offs - 175 x 3, 155, 2 x 5

Deficit deads:
405 - 1
355 - 2 x 5

[nkupianist]

Beginning a hypertrophy block. Haven't written entire thing yet. Basic session structure and complete first week in place. Need to figure out exact length and structure.
2.24.19 workout
Competition Squat:
275 - 8 @6
285 - 8@7
295 - 8@8 x 2 sets
This was my first competition squat session since my meet. RPE's might be a tad under-rated. Hard to judge impartially when the lungs are screaming.

2 ct paused incline:
165 - 10@6
175 - 10@8
185 - 8@9
175 - 10@10

Deficit deadlift:
295 - 8 @7 x 2 sets
305 - 8@8.5
305 - 8@9

Alternating dumbbell bicep curls, 30 secs rest - 5 x 15
Tricep pressdowns, 30 secs rest - 35, 5 x 15

[nkupianist]

2.25.19 conditioning
8:00 lat pulldown cluster - wide grip. 75 reps total
8:00 plank cluster - 5:00 TUT, 3:00 rest total
Bike - 20 minute intervals. 20s sprints every 2 mins

[nkupianist]

2.26.19 workout
Competition bench:
225 x 8 @6
235 x 8 @7
245 x 8 @8 x 2 sets

Front Squat:
165 x 10 @ 5
185 x 10 @7
195 x 10 @8
195 x 10 @9

Row:
225 x 10 @6
235 x 10 @9 (bad form)
245 x 10 @9 x 2 sets

Curls, 30 secs rest, 20 dumbbells alternating:
5s x 15r

Pressdowns, 30 secs rest, 40
4s x 15r, 1s x 10r

[nkupianist]

3.1.19 workout
Deadlifts:
365 - 5@6
385 - 5@7
405 - 5 @8, 5@8.5

Press:
135 - 10@6
140 - 10@10 (fatigue came up out of nowhere)
135 - 10@10
125 - 10@10
This was a weird day for presses

Pin squat:
225 - 10@6
235 - 10@7
245 - 10@9, 10@8 (first set was loose)

Curls:
20, 5 x 15
Pressdowns:
40, 5 x 15

[nkupianist]

3.3.19 workout
Squats:
285 - 8 @6
295 - 8 @7
305 - 8 @ 8 x 2 sets

2 ct paused incline:
165 - 10@6
170 - 10@9
155 - 10@10
135 - 10@8, 10@9

Fatigue set in and my lockout went to crap by set 2

Deficit deadlift:
295 - 8@6
305 - 8@7
315 - 8@8 x 3 sets

Curls - 20, 5 x 15
Pressdowns - 40, 5 x 15

[nkupianist]

3.4 conditioning
Lat pull, medium neutral handles - 100, 8 min. AMRAP. 100 reps total
Ab rollout w/95 pound barbell - 5 x 8
HIIT - bike, 20s sprints every 2 mins, 20:00.

[nkupianist]

3.5.19 workout with @Manveer
Competition Bench:
235 x 8@6
245 x 8@7
255 x 8@8 x 2 sets

Front squat:
190 x 10@6
200 x 10@8 x 2 sets
200 x 10@9
190 x 10@8
RPEs above on sets 4-5 were probably slightly high-biased. When doing sets of 10, I probably conform to all stereotypes about RPE and my feelings. These felt hard.

rows:
225 x 10@6
235 x 10@7
245 x 10@8
245 x 10@9
225 x 10@8
Always find that these take a hit first with fatigue. Starting to happen here.

Curls: 20 dumbbells with 30 secs rest, 5 x 15
Dips: 3 x 10

[nkupianist]

3.8.19 workout
Deadlift w/belt (all with straps):
375 x 6@6
395 x 6@7
415 x 6@8 x 2 sets

Press:
135 x 10@6
140 x 10@7.5
135 x 10@8 x 2 sets
135 x 9@10

Pin squats:
225 x 10@6
235 x 10@7
245 x 10@8
245 x 10@9
225 x 10@9
The squats were rough. This is as far as I can push volume with my current work capacity - even my jaws felt tired after this workout.

Curls: 20 dumbells with 30 secs rest: 5 x 15
Pressdowns, 40: 5 x 15

[nkupianist]

3.11.19 workout
Squat w/belt:
295 x 8@6
305 x 8@7
315 x 8@8 x 3 sets

2 ct paused inclince:
165 x 6@6
170 x 6@7
175 x 6@8 x 3 sets

Deficit deads:
300 x 8@6
310 x 8@7
320 x 8@8 x 2 sets
320 x 8@9

Curls, 20 pound dumbbells with 30 secs rest: 5 x 15
Pressdown, 45: 4 x 15, 1 x 10
I'll start tapering the volume out next week. I suspect some PRs are coming in a couple weeks. For now, very fatigued.

[nkupianist]

3.13.19 workout
Competition Bench:
240 - 8@6
250 - 8@7
255 - 7@10 (training partner made a joke - was laughing and not tight - lost all tightness on the pause of rep 8 and got help)
255 - 8@8
255 - 8@9

Front squat:
190 - 10@6
195 - 10@7
200 - 10@8
200 - 10@9
195 - 10@9

Rows:
230 - 10@8
225 - 10@8.5
225 - 10@9
185 - 10@7 x 2 sets
Fatigue is pretty high this week - I always feel it first on rows, followed by assistance, followed by comp lifts.

Curls, 20 pound dumbbells, 30 secs rest - 5 x 15
Pressdown, 45, 30 seconds rest - 5 x 15
Tired. Some life stress stuff involving the state pension plan my employer is a part of has added stress in and of itself along with a lot of disrupted sleep. Executive summary - Kentucky sucks. A lot.