A place to track your progress, or lack thereof
Moderator: Chebass88
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#321
Post
by gtl » Tue Sep 21, 2021 2:23 am
Bench
227.5x6x2
maxV minV avgV % loss
0.33 0.25 0.29 24%
0.34 0.25 0.29 26%
0.30 0.20 0.25 33%
0.29 0.23 0.26 21%
0.34 0.26 0.30 24%
0.28 0.21 0.24 25%
avg RPE 8.1
2-3min rest, 27min total
Squat
275x5x2
maxV minV avgV % loss
0.50 0.42 0.46 16%
0.54 0.44 0.49 19%
0.54 0.45 0.50 17%
0.48 0.44 0.46 8%
0.51 0.47 0.49 8%
avg RPE 7.8
3min rest, 28min total
Lat Pulldown
close grip neutral
130x3x12
AM BW 174.0
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#322
Post
by gtl » Tue Sep 21, 2021 5:47 am
Deadlift
415x1@8.5
415x1@9
415x1@9.5
375x2x2
maxV minV avgV % loss
0.20
0.18
0.16
0.24 0.23 0.23 4%
0.23 0.20 0.21 13%
avg RPE 8.6
3min rest, 33min total
Bench
200x5x4
maxV minV avgV % loss
0.52 0.40 0.45 23%
0.48 0.36 0.41 25%
0.49 0.38 0.43 22%
0.48 0.31 0.39 35%
0.48 0.29 0.39 40%
avg RPE 6.7
2min rest, 19min total
Leg Press + Pullups
superset
200x12 + 0x10
400x12 + 0x10
400x12 + 0x8
2min rest, 9min total
AM BW 173.2
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#323
Post
by gtl » Thu Sep 23, 2021 5:53 am
Bench
240x1@9
240x1@9
240x1@9.5
212.5x2x4
212.5x3
maxV minV avgV % loss
0.19
0.17
0.14
0.43 0.26 0.34 40%
0.38 0.14 0.27 63%
0.37 0.20 0.29 46%
avg RPE 9.0
3min rest, 33min total
Squat
295x1@8.5
295x1@8.5
295x1@8.5
255x2x4
maxV minV avgV % loss
0.41
0.40
0.41
0.61 0.49 0.54 20%
0.55 0.49 0.52 11%
avg RPE 8.1
3min rest, 32min total
AM BW 172.6
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#324
Post
by gtl » Fri Sep 24, 2021 6:01 am
SSB Squat
245x4x4
maxV minV avgV % loss
0.59 0.52 0.56 12%
0.58 0.51 0.55 12%
0.58 0.47 0.52 19%
0.55 0.45 0.50 18%
avg RPE 7.3
3min rest, 21min total
Dumbbell Bench + Half Kneeling Cable Row
superset
60x12 + 30x12
70x10 + 40x12
70x10 + 40x12
70x10 + 40x12
2min rest, 16min total
Ab Wheel
standing negatives
3x5
AM BW 172.2
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#325
Post
by gtl » Sun Sep 26, 2021 5:02 am
Trapbar Deadlift
beltless
365x6@9
365x3x3
3min rest, 21min total
Press
115x4x5
2min rest, 17min total
Tricep Pushdowns
40x20, 40x15, 40x12
Ez-Bar Curls
30x50
AM BW 174.0
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#326
Post
by gtl » Mon Sep 27, 2021 8:30 am
Bench
240x1@8
240x1@8
240x1@8.5
240x1@9
240x1@10
maxV minV avgV % loss
0.25
0.24
0.20
0.17
0.12
avg RPE 8.7
2-3min rest, 26min total
Squat
295x1@8
295x1@8.5
295x1@8.5
295x1@8
295x1@8.5
maxV minV avgV % loss
0.45
0.36
0.38
0.43
0.39
avg RPE 8.3
3min rest, 29min total
Lat Pulldown
close grip neutral
145x8, 160x3x38
AM BW 173.8
starting feeling sick again Saturday night, slept last night from 7:30pm-5:00am (thanks Benadryl).. coughed up some nasty bloody shit this morning
bench is a volume PR - I probably should've scaled back after the 3rd set (autoregulated per se), but I was stubborn.. last rep killed me
VIDEO
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#327
Post
by gtl » Tue Sep 28, 2021 6:38 am
Deadlift
415x1@8
440x1@9.5
465x1 5lb PR attempt
maxV minV avgV % loss
0.23
0.15
avg RPE 8.8
5min rest, 21min total
Bench
215x5x3, 215x2+1F
maxV minV avgV % loss
0.41 0.30 0.36 27%
0.42 0.28 0.35 33%
0.42 0.29 0.35 31%
0.35 0.20 0.29 43%
0.39 0.16 0.28 59%
0.37 0.29 0.33 22%
avg ROE 8.3
2-3min rest, 23min total
Chest Supported Row
neutral grip
115x3x8
2min rest, 6min total
AM BW 172.0
took benadryl again last night but didn't sleep as well - was scheduled to PR with 465, but I shut it down at 440@9.5. my throat hurts so fucking bad and the pressure from my vasalva really irritated it
should have cut reps/dropped load on bench after the 4th set, but I was stuborn and thought resting a minute longer would help - ended up failing the last set
Last edited by
gtl on Fri Oct 01, 2021 2:19 am, edited 1 time in total.
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#328
Post
by gtl » Fri Oct 01, 2021 2:19 am
Bench
240x1@9
250x1
260x1 5lb PR attempt
225x2@9.5
maxV minV avgV % loss
0.17
0.32 0.14 0.23 56%
Squat
295x1@9
315x1
335x1 all-time PR match
275x2@8.5
maxV minV avgV % loss
0.35
0.50 0.41 0.46 18%
AM BW 171.0
still sick, wasnt sure how this would go, glad I can at least hit 90% for @9 in these conditions but sucks that this is the end of this training cycle
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#329
Post
by gtl » Fri Oct 01, 2021 6:33 am
SSB Squat
255x5x3
maxV minV avgV % loss
0.55 0.46 0.50 16%
0.55 0.46 0.49 16%
0.55 0.43 0.49 22%
0.52 0.41 0.47 21%
0.53 0.41 0.47 23%
avg RPE 7.8
3min rest, 27min total
DB Bench
60x12, 70x12, 70x8@9.5
2min rest
Facepulls
50x3x12
1min rest
AM BW 171.6
no gas today, hope to rest up this weekend and repeat the cycle again
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#330
Post
by gtl » Mon Oct 04, 2021 5:35 am
Bench
207.5x6x3
maxV minV avgV % loss
0.43 0.35 0.38 19%
0.43 0.30 0.36 30%
0.41 0.29 0.35 29%
0.40 0.27 0.35 33%
0.38 0.31 0.35 18%
0.39 0.33 0.36 15%
avg RPe 6.8
2-3min rest, 23min total
Squat
250x5x3
maxV minV avgV % loss
0.65 0.60 0.62 8%
0.67 0.58 0.62 13%
0.63 0.56 0.59 11%
0.65 0.59 0.61 9%
0.61 0.55 0.58 10%
avg RPE 6.6
3min rest, 25min total
Lat Pulldown
prone
120x20, 120x14
AM BW 170.4
had a slight headache this morning. stopped taking medicine yesterday, hoping to get over this nasty virus. little one woke up in the middle of the night, not sure if its his teeth or he's also getting sick again
this is a repeat of last cycle. bench strength MIA. last time avg RPE 6.3 vs. 6.8 this time with all metrics worse (maxV, minV, avgV, and % loss).. bumped rest up after set 4. squat moved much better. last time avg RPE 7.2 vs. 6.6 this time.
gtl
Registered User
Posts: 1699 Joined: Fri Sep 15, 2017 10:04 am
Location: Naptown
Age: 38
#331
Post
by gtl » Tue Oct 05, 2021 6:24 am
Deadlift
390x1@7
335x5x3
maxV minV avgV % loss
0.29
0.35 0.32 0.34 9%
0.39 0.29 0.34 26%
0.33 0.28 0.29 15%
0.34 0.28 0.32 18%
0.36 0.30 0.34 17%
avg RPE 6.9
3min rest, 35min total
Bench
180x5x6
maxV minV avgV % loss
0.55 0.48 0.52 13%
0.55 0.41 0.49 25%
0.53 0.40 0.49 25%
0.49 0.35 0.44 29%
0.50 0.34 0.39 32%
avg RPE 6.5
2min rest, 18min total
Leg Press + Pullups
superset
200x12 + BWx10
380x12 + BWx10
380x12 + BWx6
2min rest, 9min total
AM BW 170.6