With Winning In Mind

[SeanHerbison]

1. Squat with belt: ... E1RM: 526 (+11)
...
2. Competition bench: ... E1RM: 325 (+5)
...
The weights moved even better than usual.

You're killing it, man.

[VinceC]

1. Squat with belt: ... E1RM: 526 (+11)
...
2. Competition bench: ... E1RM: 325 (+5)
...
The weights moved even better than usual.

You're killing it, man.

Thanks, dude. Trying to keep it going!

[VinceC]

06/27/2019



1. Deadlift with belt:



465 x 1 @6

490 x 1 @7

515 x 1 @8

450 x 3 x 6



E1RM: 558.5 (+10.5)





2. Touch-and-go bench:



255 x 5 @6.5

270 x 5 @8

270 x 5 @9

270 x 5 @9.5



E1RM: (-12)





3. 530 tempo squat:



​​​​215 x 8 @6

230 x 8 @7

245 x 8 @8



E1RM: 331.5 (+13.5)





No AC in the office today (It's 90 degrees F outside) so I was feeling pretty gassed by the time I hit the gym. (Good excuse, right?) Deadlift still went up but I was exhausted when it was time to bench and my numbers were a bit lower than expected. I managed to grind through tempo squats ok.

[SeanHerbison]

1. Deadlift with belt:
...
E1RM: 558.5 (+10.5)

Assuming the e1RM is accurate, which I would guess it is for you, you're getting pretty close to your comp max. How's that compare to your best in training?

[VinceC]

1. Deadlift with belt:
...
E1RM: 558.5 (+10.5)

Assuming the e1RM is accurate, which I would guess it is for you, you're getting pretty close to your comp max. How's that compare to your best in training?

I am getting pretty close to my best comp deadlift (573). I think my best single in training at RPE 8 was 545.

My deadlift does tend to peak before squat in bench which has cost me some PRs in competition. I'm not really sure how to manage this.

[VinceC]

06/28/2019


1. 2-count pause squat:


385 x 4 @7

405 x 4 @8

425 x 4 @9

405 x 4 @8.5


E1RM: 492.5 (+11.5) PR


Definitely hit the groove right on these but, holy cow, do my abs get sore.



2. Pin bench (mid-range):


270 x 5 @6.5

285 x 5 @7.5

285 x 5 @8.5

285 x 5 @8.5

285 x 5 @9


E1RM: 356.5 (-7.5)


My "staying tight muscles" get tired before my "pressing muscles", if that makes sense. Abs and legs felt dead.



3. Military press:


125 x 7 @7.5

125 x 7 @7.5

125 x 7 @8


E1RM: 166.5


Completely pooped. I'm going to add in some GPP next block. Overall, another great week of training in the books.

[VinceC]

07/01/2019


1. Squat with belt:


445 x 1 @6

470 x 1 @7

495 x 1 @8

435 x 3 x 6


E1RM: 537 (+11)


495 moved a little slow but smoothly. It's nice to have five plates on the bar again.



2. Competition bench:


275 x 1 @6

290 x 1 @7

305 x 1 @8

270 x 3 x 6


E1RM: 331 (+6)


Tied with my best E1RM.



3. Preacher curl machine:


82.5 x 5 x 8



I'm moving this week and, from previous experience, know I really need to take care of my recovery. Here's hoping it doesn't throw a monkey wrench into my training.

[JohnHelton]

Big squat @8. Strength definitely going in the right direction.

[VinceC]

Big squat @8. Strength definitely going in the right direction.

Thanks, John!




07/4/2019


1. Deadlift with belt:


455 x 1 @7

475 x 1 @8

415 x 3 x 6



E1RM: 515 (-43.5)





2. Touch-and-go bench:


245 x 5 @6

260 x 5 @7

275 x 5 @8

275 x 5 @8.5



E1RM: 339 (+6)





3. 530 tempo squat:


225 x 8 @6

240 x 8 @7

255 x 8 @8



E1RM: 345 (13.5)





Deadlift took a dive this week. I was tired and sore from moving and cleaning the day before. But, to be honest, I think I've hit my peak for this block. Out of the three lifts, deadlift peaks first.



I'm going to start a pivot block next week. I'm doing the Warrior Dash on the 20th so now is a good time to switch up my training with a little light jogging. Then, I'll start a new block on the 29th and continue on until my meet at the end of August.

[VinceC]

07/16/2019



Start of Pivot Block



1. Squat with belt:



415 x 5 @8

225 x 5 x 3 (530 tempo)



E1RM: 512





2. Competition bench:



225 x 5 @7

240 x 5 @8

135 x 5 x 3 (530 tempo)



E1RM: 296





3. Close-grip cable row:



150 x 10 @6

165 x 10 @7

180 x 10 @8







I didn't do much in the way of training, last week, especially with the move. I was very happen to have help but it was still stressful and it still beat me up pretty bad.



My strength doesn't seem to have dropped that much, as my E1RMs are still higher than when I started the previous developmental block. I'm seven weeks out from the next meet. The next two weeks will be a pivot/recovery block before I start ramping up for the meet.

[VinceC]

07/17/2019

1. Deadlift with belt:

395 x 5 @8
225 x 5 x 3 (530 tempo)

E1RM: 487


2. Bench with feet up:

200 x 6 @6
215 x 6 @7
230 x 6 @9

E1RM: 283.5


Endurance is always in the toilet, at the end of a peak. At least it comes back quickly.

[VinceC]

07/23/2019



1. Squat with belt:



405 x 5 @8





E1RM: 499





2. 530 tempo squat:



235 x 5 x 2





3. Competition bench:



230 x 0 x 2



Unracked 230 for the first set. Right triceps cramped up immediately. Put the bar back and rested. Unracked 230 again and the triceps cramped up even worse. Put the bar back.





4. 530 tempo bench:



140 x 5 x 2



Slight cramping with 140.







Very anxious to get back to some serious training next week when I start my new block. Things are finally settling down after the move and my stress levels are decreasing.

[VinceC]

07/25/2019



1. Deadlift with belt:



385 x 5 @7

405 x 5 @8



E1RM: 499





2. 530 tempo deadlift:



275 x 5 x 2





3. Feet up bench:



185 x 6 @6

200 x 6 @7

215 x 6 @8

215 x 6 @8.5



​​​​

4. Close-grip cable row:



155 x 10 @6

170 x 10 @7

185 x 10 @8

185 x 10 @8.5







Last workout of the pivot block. I didn't do a lot of training during these three weeks because I was so busy with the move. Considering how much additional stress it caused, I think I did enough lifting.



Now that things are settling down, I'm really looking forward to the peaking block starting next week!

[VinceC]

It's been a while since I've checked in here. Still training and trying to get strong.


08/17/2021

1. Squat with belt:

405 x 1 @6
425 x 1 @7
445 x 1 @8
360 x 5
225 x 5 x 2

E1RM: 483 (+6)

Having some balance issues and trouble keeping my back tight. I dropped the weight on the last two sets to be on the safe side.


2. Competition bench:

275 x 1 @7
290 x 1 @8
305 x 1 @9
240 x 5 x 5

E1RM: 312 (+5)


Next meet is in December.

[ChrisMcCarthy1979]

Welcome back!!

[VinceC]

Welcome back!!

Thank you, Chris!

[VinceC]

08/19/2021



1. Press with belt:



160 x 1 @6

170 x 1 @7

180 x 1 @8

150 x 5 x 3



E1RM: 195 (+5)



Smooth and easy.





2. Deadlift with belt:



495 x 1 @6

525 x 1 @7

555 x 1 @8

445 x 5 x 3



E1RM: 602 (+11)



Serious momentum going with deadlift. There will be deloads between then and now, but I expect to hit a big number at the next meet in December.

[SeanHerbison]

E1RM: 602 (+11)

Serious momentum going with deadlift. There will be deloads between then and now, but I expect to hit a big number at the next meet in December.

That's well over your 1RM to date, isn't it? Not bad at all.

[VinceC]

E1RM: 602 (+11)

Serious momentum going with deadlift. There will be deloads between then and now, but I expect to hit a big number at the next meet in December.

That's well over your 1RM to date, isn't it? Not bad at all.

Negative. I recently pulled 622 at a meet!

[VinceC]

08/21/2021



Pooped from being out in the hot sun all day.



1. Competition bench:

280 x 1 @7.5

295 x 1 @9.5

230 x 5 x 3



E1RM: 302 (-10)



2. Barbell curls:

75 x 12 x 3