Thanks, yeah -- I definitely have faith in Hanley's programming/process!GlasgowJock wrote: ↑Tue Jun 04, 2019 10:11 am I wouldn't sweat it mate, my heavy bench single RPEs (90%+ of 1rm) are fairly hand wavey at times as well. Every session you're generating new data across various weights and rep ranges so have faith in the process
Catching up on a bunch of sessions...
2019-06-06
Deadlift
70 kg x 6
90 x 4
110 x 4
127.5 x 4, 4, 4, 3 = 15 reps
Bench
45 lb x lots
135 x 6
165 (~75 kg) x 5 (whoops), 4, 4, 4, 4, 4 = 25 reps
Chin-grip pulldowns
45 kg x 13, 10
41 x 12
36 x 12
Overhead Press
45 lb x 5
65 x 5
95 x 3
10-min density block: 105 (~48 kg) x (3,2,1) x 5 = 30 reps
2019-06-08
Squats
45 lb x lots
135 x 4
185 x 3
225 x 2
275 x 1
295 (133 kg) x 1 @7
305 (138.3 kg) x 1 @8
Top single moved well. I'm definitely the strongest I've ever been on squats.
Bench
45 lb x lots
135 x 4
155 x 4
170 (77 kg) x 4,
175 (79 kg) x 4, 4, 4,
170 x 4
= 20 reps
superset of:
Seated cable row
130 lb x 15
140 x 12, 13, 12
Triceps PD
80 lb x 12 x 4
The cable machines at my new gym seem to have really ridiculous pulley ratios, so none of these cable numbers track to earlier numbers.
Selectorized Leg Press
80 lb x 20
120 lb x 20 x 3
2019-06-10
Squats
30 lb x 6
100 x 5
150 x 3
190 x 3
225 x 3
245 x 1
265 (120 kg) x 3 x 6
Bench
45 lb x 15
135 x 5
160 x 5 x 8
Barbell shrugs
135 lb x 8
185 x 7, 8, 6
I still can't find a shrug variation I like. There's a trap bar, though, so I'll try that next time I get shrugs.
Cable row
80 lb x 15
100 x 13, 12
90 x 12
2019-06-11
Snatch Grip Deads
45# - snatch grip RDL warmup
135 x 8
185 x 4
225 (102 kg) x 4,
230 (104.3) x 4 x 4
Bench
45# x lots
135 x 8
145 (65.7 kg) x 8, 8, 8, 6, 6, 6, 12 = 54 reps
Last set AMRAP-ish.
Selectorized Leg Press
140 lb x 15
160 x 15 x ...3(?)
Was supposed to do 4 work sets... which I might have done? Forgot to log these properly.
Overhead Press
45# x 8
95 x 3
115 x 1 @<7
135 x 1 @7
8-min density block: 120 x 3, 2, 1, 2, 1, 2, 1, 2, 1 = 15 reps
Pretty much toast by the time I got to these.
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Started cutting again on Sunday. Since the inauspicious end of my last cut, I've regained 10 lb, so I'm starting back around 185 lb, with a 98" waist. I'm pretty sure I've put on a decent chunk of muscle with that weight gain, though. Starting super conservatively -- 2250 cal, 160 g protein, with fat and carbs landing wherever they do.
Started cardio again this week, too. 3x a week.