Intensity Block Week 1 of 3 - Afternoon Session - C5D2
BW: 173.5
Conventional DL - Strength
E1RM: 386
H-Value: 670
BW+: 199
Weight Reps RPE
295 x 2 @6
325 x 1 @7
340 x 2 @8
340 x 2 @7.5
345 x 2 @8
2ct Pause Bench - Power
E1RM: 231
H-Value: 682
BW+: 121
Weight Reps RPE
160 x 5 @6.5
170 x 3 @7
180 x 3 @7
190 x 2 @7.5
205 x 1 @7.5
210 x 1 @7.5
Fear and Logging in Los Angeles
Moderator: Chebass88
-
Hiphopapotamus
- Registered User
- 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 - Evening Session - C5D2
High-bar squats are coming along - I'm up to the same weights as my 2 ct pause bench!
Got my heavy doubles on DL and then decided not to do any back-offs. This first week of intensity really does function partly as a recovery week, and I think it's prudent to give myself a bit of a break. Still got my doubles in pretty good shape, so I was pleased with that.
HBBS - Power
E1RM: 235
H-Value: 613
BW+: 121
Weight Reps RPE
160 x 5 @7
170 x 3 @7
180 x 3 @7
190 x 2 @7
205 x 1 @7
210 x 1 @7
Curls - Hypertrophy
E1RM: 97
H-Value: 281
BW+: 37
Weight Reps RPE
65 x 8 @7.5
65 x 8 @7
65 x 10 @7.5
High-bar squats are coming along - I'm up to the same weights as my 2 ct pause bench!
Got my heavy doubles on DL and then decided not to do any back-offs. This first week of intensity really does function partly as a recovery week, and I think it's prudent to give myself a bit of a break. Still got my doubles in pretty good shape, so I was pleased with that.
HBBS - Power
E1RM: 235
H-Value: 613
BW+: 121
Weight Reps RPE
160 x 5 @7
170 x 3 @7
180 x 3 @7
190 x 2 @7
205 x 1 @7
210 x 1 @7
Curls - Hypertrophy
E1RM: 97
H-Value: 281
BW+: 37
Weight Reps RPE
65 x 8 @7.5
65 x 8 @7
65 x 10 @7.5
-
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 - C5D3
BW: 172.5
LBBS - Hypertrophy
E1RM: 306
H-Value: 304
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6.5
235 x 5 @7
Comp Bench - Strength
E1RM: 240
H-Value: 709
BW+: 125
Weight Reps RPE
190 x 2 @6
210 x 2 @8
210 x 2 @7.5
215 x 2 @8
190 x 5 @8
SGDL - Hypertrophy
E1RM: 304
H-Value: 206
BW+: 133
Weight Reps RPE
230 x 5 @7
230 x 6 @7
BW: 172.5
LBBS - Hypertrophy
E1RM: 306
H-Value: 304
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6.5
235 x 5 @7
Comp Bench - Strength
E1RM: 240
H-Value: 709
BW+: 125
Weight Reps RPE
190 x 2 @6
210 x 2 @8
210 x 2 @7.5
215 x 2 @8
190 x 5 @8
SGDL - Hypertrophy
E1RM: 304
H-Value: 206
BW+: 133
Weight Reps RPE
230 x 5 @7
230 x 6 @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 1 of 3 - C5D4
BW: 172.5
Weekly Tonnage:
Squat: 8855
Dead: 5495
Bench: 8565
Press: 3295
Press - Strength
E1RM: 154
H-Value: 889
BW+: 81
Weight Reps RPE
120 x 2 @6
135 x 2 @8
140 x 2 @8.5
140 x 2 @8..5
125 x 4 @8.5
Curls - Strength
E1RM: 107
H-Value: 298
BW+: 55
Weight Reps RPE
80 x 2 @6
95 x 1 @7.5
85 x 5 @7.5
DB Concentration Curl - Hypertrophy
E1RM: 84
H-Value: 305
BW+: 35
Weight Reps RPE
60 x 8 @8
60 x 8 @7.5
60 x 8 @7.5
BW: 172.5
Weekly Tonnage:
Squat: 8855
Dead: 5495
Bench: 8565
Press: 3295
Press - Strength
E1RM: 154
H-Value: 889
BW+: 81
Weight Reps RPE
120 x 2 @6
135 x 2 @8
140 x 2 @8.5
140 x 2 @8..5
125 x 4 @8.5
Curls - Strength
E1RM: 107
H-Value: 298
BW+: 55
Weight Reps RPE
80 x 2 @6
95 x 1 @7.5
85 x 5 @7.5
DB Concentration Curl - Hypertrophy
E1RM: 84
H-Value: 305
BW+: 35
Weight Reps RPE
60 x 8 @8
60 x 8 @7.5
60 x 8 @7.5
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Hiphopapotamus
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- Posts: 1205
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - Afternoon Session - C5D1
BW: 170.4
Squat continues to be disappointing. No real improvement over last week. Made some minor improvement on the back-off sets, but those top sets were rough, and those RPE ratings were if anything generous. Bleh.
The only caveats I'll give myself is that 1) I lost about 3 pounds since last week and 2) my phone blew up with tenant bs right when I hit my top sets, which destroyed my concentration. Still...
Bleh.
LBBS - Strength
E1RM: 313
H-Value: 974
BW+: 164
Weight Reps RPE
260 x 1 @6.5
280 x 2 @8
280 x 2 @8.5
280 x 2 @8.5
250 x 4 @7.5
240 x 5 @7.5
Pendlay Row - Power
E1RM: 165
H-Value: 626
BW+: 85
Weight Reps RPE
100 x 5 @7
110 x 3 @7
120 x 3 @7
130 x 2 @7
140 x 1 @7
150 x 1 @7
BW: 170.4
Squat continues to be disappointing. No real improvement over last week. Made some minor improvement on the back-off sets, but those top sets were rough, and those RPE ratings were if anything generous. Bleh.
The only caveats I'll give myself is that 1) I lost about 3 pounds since last week and 2) my phone blew up with tenant bs right when I hit my top sets, which destroyed my concentration. Still...
Bleh.
LBBS - Strength
E1RM: 313
H-Value: 974
BW+: 164
Weight Reps RPE
260 x 1 @6.5
280 x 2 @8
280 x 2 @8.5
280 x 2 @8.5
250 x 4 @7.5
240 x 5 @7.5
Pendlay Row - Power
E1RM: 165
H-Value: 626
BW+: 85
Weight Reps RPE
100 x 5 @7
110 x 3 @7
120 x 3 @7
130 x 2 @7
140 x 1 @7
150 x 1 @7
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Hiphopapotamus
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - Evening Session - C5D1
Was in a rush again. Slammed into the stupid j-hook first set at 205, so don't really know how that would have gone so I just dropped down. Lame day.
Touch & Go Bench - Hypertrophy
E1RM: 249
H-Value: 530
BW+: 120
Weight Reps RPE
185 x 2 @6
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 105
H-Value: 273
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @7
75 x 7 @6.5
Was in a rush again. Slammed into the stupid j-hook first set at 205, so don't really know how that would have gone so I just dropped down. Lame day.
Touch & Go Bench - Hypertrophy
E1RM: 249
H-Value: 530
BW+: 120
Weight Reps RPE
185 x 2 @6
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 105
H-Value: 273
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @7
75 x 7 @6.5
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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 2 of 3 - C5D2
BW: 170.7
Definitely feeling weaker this past week or so. Trying to manage it so I don't flame out completely, but I don't seem to be turning it around.
Press - Hypertrophy
E1RM: 141
H-Value: 419
BW+: 70
Weight Reps RPE
120 x 4 @9
110 x 5 @7
110 x 5 @7
BW: 170.7
Definitely feeling weaker this past week or so. Trying to manage it so I don't flame out completely, but I don't seem to be turning it around.
Press - Hypertrophy
E1RM: 141
H-Value: 419
BW+: 70
Weight Reps RPE
120 x 4 @9
110 x 5 @7
110 x 5 @7
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Hiphopapotamus
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- Posts: 1205
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - Afternoon Session - C5D3
BW: 171.1
Still not feeling great, but performed a little better. However, I seemed to run out of gas the last few sets, and I didn't even have the energy to break 315 off the floor for a back off set. I've had a bit of a stomach thing I can't seem to shake the last couple weeks, so maybe that's what's been wrong. Overall, today gets a C-.
Conventional DL - Strength
E1RM: 393
H-Value: 683
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @6.5
340 x 2 @7
345 x 2 @8
345 x 2 @8.5
Touch & Go Bench - Hypertrophy
E1RM: 227
H-Value: 924
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @7
185 x 3 @7
195 x 2 @7.5
210 x 1 @8.5
210 x 1 @8
210 x 1 @8
Conventional DL - Strength
E1RM: 393
H-Value: 683
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @6.5
340 x 2 @7
345 x 2 @8
345 x 2 @8.5
BW: 171.1
Still not feeling great, but performed a little better. However, I seemed to run out of gas the last few sets, and I didn't even have the energy to break 315 off the floor for a back off set. I've had a bit of a stomach thing I can't seem to shake the last couple weeks, so maybe that's what's been wrong. Overall, today gets a C-.
Conventional DL - Strength
E1RM: 393
H-Value: 683
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @6.5
340 x 2 @7
345 x 2 @8
345 x 2 @8.5
Touch & Go Bench - Hypertrophy
E1RM: 227
H-Value: 924
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @7
185 x 3 @7
195 x 2 @7.5
210 x 1 @8.5
210 x 1 @8
210 x 1 @8
Conventional DL - Strength
E1RM: 393
H-Value: 683
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @6.5
340 x 2 @7
345 x 2 @8
345 x 2 @8.5
-
Hiphopapotamus
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- Posts: 1205
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - C5D4
BW: 172.5
I think I went too deep on DL a couple of days ago so I skipped high bar squats Thursday night and SGDL today to give my lower body lifts more of a chance to recover. Despite boozing a little last night and feeling generally crappy today, I actually didn't feel as weak on squat. Granted, today is a pretty medium-effort day but, still, my strength felt surprisingly decent.
I plan on just seeing how things go with squat and DL over the next week. My plan is to just get in reps and to NOT grind anything. If in doubt, pack it in for the day. The important thing is to make sure I recover and not let this become a long-term issue. The first heavy squat double on Tuesday will be my next real test.
Bench E1RM was down a bit, but I added 5 lbs across the board so not surprising. 3 doubles at 215 is pretty decent for me, and it's a good sign that bench is holding up. That indicates my struggles the past few weeks are not (hopefully) a system-wide issue, but more focused on the lower body lifts.
LBBS - Hypertrophy
E1RM: 311
H-Value: 281
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6
235 x 5 @6.5
Comp Bench - Strength
E1RM: 237
H-Value: 1248
BW+: 125
Weight Reps RPE
195 x 2 @6
215 x 2 @8.5
215 x 2 @8.5
215 x 2 @9
195 x 5 @8.5
185 x 5 @8
BW: 172.5
I think I went too deep on DL a couple of days ago so I skipped high bar squats Thursday night and SGDL today to give my lower body lifts more of a chance to recover. Despite boozing a little last night and feeling generally crappy today, I actually didn't feel as weak on squat. Granted, today is a pretty medium-effort day but, still, my strength felt surprisingly decent.
I plan on just seeing how things go with squat and DL over the next week. My plan is to just get in reps and to NOT grind anything. If in doubt, pack it in for the day. The important thing is to make sure I recover and not let this become a long-term issue. The first heavy squat double on Tuesday will be my next real test.
Bench E1RM was down a bit, but I added 5 lbs across the board so not surprising. 3 doubles at 215 is pretty decent for me, and it's a good sign that bench is holding up. That indicates my struggles the past few weeks are not (hopefully) a system-wide issue, but more focused on the lower body lifts.
LBBS - Hypertrophy
E1RM: 311
H-Value: 281
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6
235 x 5 @6.5
Comp Bench - Strength
E1RM: 237
H-Value: 1248
BW+: 125
Weight Reps RPE
195 x 2 @6
215 x 2 @8.5
215 x 2 @8.5
215 x 2 @9
195 x 5 @8.5
185 x 5 @8
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Hiphopapotamus
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 2 of 3 - C5D5
BW: 173.7
Stumbled on my first rep of Press and it threw me off. Still not feeling strong on Press so just did some reps but didn't let myself go too deep. This is basically going to be my plan until I hit my volume block. At that point, I'll want to get all my volume in, regardless of what weight I have to drop down to.
Weekly Tonnage:
Squat: 7665
Dead: 2975
Bench: 9640
Press: 3075
Press - Strength
E1RM: 154
H-Value: 748
BW+: 81
Weight Reps RPE
125 x 1 @6
140 x 1 @8
140 x 2 @8.5
125 x 3 @8
115 x 5 @8
Curls - Strength
E1RM: 101
H-Value: 599
BW+: 55
Weight Reps RPE
75 x 2 @6
85 x 1 @7.5
95 x 1 @8.5
85 x 3 @7.5
DB Concentration Curl - Hypertrophy
E1RM: 85
H-Value: 92
BW+: 35
Weight Reps RPE
60 x 8 @7
BW: 173.7
Stumbled on my first rep of Press and it threw me off. Still not feeling strong on Press so just did some reps but didn't let myself go too deep. This is basically going to be my plan until I hit my volume block. At that point, I'll want to get all my volume in, regardless of what weight I have to drop down to.
Weekly Tonnage:
Squat: 7665
Dead: 2975
Bench: 9640
Press: 3075
Press - Strength
E1RM: 154
H-Value: 748
BW+: 81
Weight Reps RPE
125 x 1 @6
140 x 1 @8
140 x 2 @8.5
125 x 3 @8
115 x 5 @8
Curls - Strength
E1RM: 101
H-Value: 599
BW+: 55
Weight Reps RPE
75 x 2 @6
85 x 1 @7.5
95 x 1 @8.5
85 x 3 @7.5
DB Concentration Curl - Hypertrophy
E1RM: 85
H-Value: 92
BW+: 35
Weight Reps RPE
60 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 - Afternoon Session - C5D1
BW: 173.5
Feeling a lot better. Didn't try to do too much today, but was feeling a lot better on the heavy doubles. I transition to my volume block next week and will be getting a lot more reps in. For now, I'll plan on repeating the weights on my intensity doubles next cycle and hopefully see some progress.
In general, I think I need to worry less about back-off sets for volume during my intensity block. This time is for heavy work, and I need to make sure I don't accumulate too much fatigue. If that means cutting back-offs, that's fine; it's more important to stay fresh and keep moving forward.
LBBS - Strength
E1RM: 318
H-Value: 683
BW+: 161
Weight Reps RPE
260 x 1 @6
280 x 2 @7.5
280 x 2 @8
280 x 2 @8
250 x 5 @7.5
Pendlay Row - Power
E1RM: 173
H-Value: 609
BW+: 89
Weight Reps RPE
105 x 5 @7
115 x 3 @7
125 x 3 @7
135 x 2 @7
150 x 1 @7
155 x 1 @7
BW: 173.5
Feeling a lot better. Didn't try to do too much today, but was feeling a lot better on the heavy doubles. I transition to my volume block next week and will be getting a lot more reps in. For now, I'll plan on repeating the weights on my intensity doubles next cycle and hopefully see some progress.
In general, I think I need to worry less about back-off sets for volume during my intensity block. This time is for heavy work, and I need to make sure I don't accumulate too much fatigue. If that means cutting back-offs, that's fine; it's more important to stay fresh and keep moving forward.
LBBS - Strength
E1RM: 318
H-Value: 683
BW+: 161
Weight Reps RPE
260 x 1 @6
280 x 2 @7.5
280 x 2 @8
280 x 2 @8
250 x 5 @7.5
Pendlay Row - Power
E1RM: 173
H-Value: 609
BW+: 89
Weight Reps RPE
105 x 5 @7
115 x 3 @7
125 x 3 @7
135 x 2 @7
150 x 1 @7
155 x 1 @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 - C5D1
When I weighed 200 lbs, I benched 205 for 9 reps at a 10, so getting 5 @ 7.5 at 173 lbs feels pretty damn good.
Touch & Go Bench - Hypertrophy
E1RM: 254
H-Value: 664
BW+: 118
Weight Reps RPE
185 x 2 @6
205 x 5 @8
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 105
H-Value:
BW+: 43
Weight Reps RPE
75 x 7 @7
75 x 7 @6.5
75 x 7 @6.5
75 x 7 @7
When I weighed 200 lbs, I benched 205 for 9 reps at a 10, so getting 5 @ 7.5 at 173 lbs feels pretty damn good.
Touch & Go Bench - Hypertrophy
E1RM: 254
H-Value: 664
BW+: 118
Weight Reps RPE
185 x 2 @6
205 x 5 @8
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 105
H-Value:
BW+: 43
Weight Reps RPE
75 x 7 @7
75 x 7 @6.5
75 x 7 @6.5
75 x 7 @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 - C5D2
I've been trying to stay away from micro-loading, and I'm finding the jump from 115 to 120 has been pretty difficult. On my last volume block, I did 115 for 5x5 but I haven't felt super strong with 120 yet. I think probably I'll have to "hang out" with weights longer on Press as the 5-lb jumps are relatively so much bigger.
Press - Hypertrophy
E1RM: 146
H-Value: 553
BW+: 70
Weight Reps RPE
120 x 5 @8.5
110 x 5 @7
110 x 5 @8.5
110 x 5 @8
I've been trying to stay away from micro-loading, and I'm finding the jump from 115 to 120 has been pretty difficult. On my last volume block, I did 115 for 5x5 but I haven't felt super strong with 120 yet. I think probably I'll have to "hang out" with weights longer on Press as the 5-lb jumps are relatively so much bigger.
Press - Hypertrophy
E1RM: 146
H-Value: 553
BW+: 70
Weight Reps RPE
120 x 5 @8.5
110 x 5 @7
110 x 5 @8.5
110 x 5 @8
-
Hiphopapotamus
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- Posts: 1205
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- Age: 57
Re: Fear and Logging in Los Angeles
Intensity Block Week 3 of 3 - Morning Session - C5D3
BW: 171.2
I felt my last DL session I went a little too deep so today, despite feeling a lot better, I decided to not push things. So I only did 2 heavy doubles plus a light back-off set. I think it was a wise decision: this way I go into Volume block feeling good and positive about where I am, rather than fatigued and depressed.
Conventional DL - Strength
E1RM: 392
H-Value: 523
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @7
345 x 2 @7.5
345 x 2 @7.5
295 x 5 @6
2ct Pause Bench - Power
E1RM: 231
H-Value: 701
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @7
195 x 2 @7
210 x 1 @8
210 x 1 @7.5
BW: 171.2
I felt my last DL session I went a little too deep so today, despite feeling a lot better, I decided to not push things. So I only did 2 heavy doubles plus a light back-off set. I think it was a wise decision: this way I go into Volume block feeling good and positive about where I am, rather than fatigued and depressed.
Conventional DL - Strength
E1RM: 392
H-Value: 523
BW+: 202
Weight Reps RPE
295 x 2 @6
325 x 1 @7
345 x 2 @7.5
345 x 2 @7.5
295 x 5 @6
2ct Pause Bench - Power
E1RM: 231
H-Value: 701
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @7
195 x 2 @7
210 x 1 @8
210 x 1 @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
Intensity Block Week 3 of 3 - Evening Session - C5D3
Kind of screwed up my first couple of sets, but managed to get on track. Might hold here on high-bar for a bit and work on speed.
HBBS - Power
E1RM: 240
H-Value: 705
BW+: 126
Weight Reps RPE
135 x 5 @7
175 x 3 @8.5
185 x 3 @7
195 x 2 @7
210 x 1 @7
215 x 1 @7
Curls - Hypertrophy
E1RM: 100
H-Value: 269
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @7
65 x 11 @7.5
Kind of screwed up my first couple of sets, but managed to get on track. Might hold here on high-bar for a bit and work on speed.
HBBS - Power
E1RM: 240
H-Value: 705
BW+: 126
Weight Reps RPE
135 x 5 @7
175 x 3 @8.5
185 x 3 @7
195 x 2 @7
210 x 1 @7
215 x 1 @7
Curls - Hypertrophy
E1RM: 100
H-Value: 269
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @7
65 x 11 @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
Intensity Block Week 3 of 3 - C5D4
BW: 172.3
Want to get up doing some 7s and 8s on my Hypertrophy sessions, so I'm starting to work them in. I also want to add some calf work. I have very skinny calves which is both lame and I also think they effect my squat and DL a little; at least maybe they do.
LBBS - Hypertrophy
E1RM: 321
H-Value: 295
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6.5
235 x 7 @7
Comp Bench - Strength
E1RM: 241
H-Value: 1017
BW+: 125
Weight Reps RPE
195 x 2 @6
215 x 2 @8
215 x 2 @8.5
215 x 2 @8.5
195 x 5 @8
185 x 5 @7.5
SGDL - Hypertrophy
E1RM: 227
H-Value: 316
BW+: 136
Weight Reps RPE
235 x 5 @7.5
235 x 7 @7.5
Calf Raise - Hypertrophy
E1RM: 191
H-Value: 286
BW+: 78
Weight Reps RPE
105 x 5 @7
115 x 8 @7
135 x 8 @7
BW: 172.3
Want to get up doing some 7s and 8s on my Hypertrophy sessions, so I'm starting to work them in. I also want to add some calf work. I have very skinny calves which is both lame and I also think they effect my squat and DL a little; at least maybe they do.
LBBS - Hypertrophy
E1RM: 321
H-Value: 295
BW+: 136
Weight Reps RPE
235 x 5 @7
235 x 5 @6.5
235 x 7 @7
Comp Bench - Strength
E1RM: 241
H-Value: 1017
BW+: 125
Weight Reps RPE
195 x 2 @6
215 x 2 @8
215 x 2 @8.5
215 x 2 @8.5
195 x 5 @8
185 x 5 @7.5
SGDL - Hypertrophy
E1RM: 227
H-Value: 316
BW+: 136
Weight Reps RPE
235 x 5 @7.5
235 x 7 @7.5
Calf Raise - Hypertrophy
E1RM: 191
H-Value: 286
BW+: 78
Weight Reps RPE
105 x 5 @7
115 x 8 @7
135 x 8 @7
-
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 - C5D5
BW: 173.8
Press is still off, and my lower back has been a little janky as well, so I really just phoned today in. Basically just did some reps but didn't want to put any real strain on my back. I'll just take press day-by-day until the lift, and my back, starts to feel better. No use risking progress on my main lifts.
I'm starting to work in some tricep work as well as I think I could use it for both bench and press. Might have to get an EZ curl bar if I'm going to keep doing them as they're kind of awkward with a barbell.
Weekly Tonnage:
Squat: 9755
Dead: 6590
Bench: 10665
Press: 3620
Press - Strength
E1RM: 152
H-Value: 413
BW+: 81
Weight Reps RPE
125 x 1 @6
140 x 1 @8
115 x 3 @7
95 x 8 @7
DB Concentration Curl - Hypertrophy
E1RM: 85
H-Value: 281
BW+: 35
Weight Reps RPE
60 x 8 @7.5
60 x 8 @7
60 x 8 @7
Skullcrusher - Hypertrophy
E1RM: 70
H-Value: 308
BW+: 29
Weight Reps RPE
45 x 8 @8
50 x 8 @8
50 x 8 @7.5
BW: 173.8
Press is still off, and my lower back has been a little janky as well, so I really just phoned today in. Basically just did some reps but didn't want to put any real strain on my back. I'll just take press day-by-day until the lift, and my back, starts to feel better. No use risking progress on my main lifts.
I'm starting to work in some tricep work as well as I think I could use it for both bench and press. Might have to get an EZ curl bar if I'm going to keep doing them as they're kind of awkward with a barbell.
Weekly Tonnage:
Squat: 9755
Dead: 6590
Bench: 10665
Press: 3620
Press - Strength
E1RM: 152
H-Value: 413
BW+: 81
Weight Reps RPE
125 x 1 @6
140 x 1 @8
115 x 3 @7
95 x 8 @7
DB Concentration Curl - Hypertrophy
E1RM: 85
H-Value: 281
BW+: 35
Weight Reps RPE
60 x 8 @7.5
60 x 8 @7
60 x 8 @7
Skullcrusher - Hypertrophy
E1RM: 70
H-Value: 308
BW+: 29
Weight Reps RPE
45 x 8 @8
50 x 8 @8
50 x 8 @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 - C6D1
BW: 171.7
Feeling better on squat today, though I did get a little tweak in my knee a couple of days ago and I felt it during my first set of 5s. I seem to get this now and again, so definitely something to watch. But overall, a pretty good day.
LBBS - Strength
E1RM: 330
H-Value: 622
BW+: 175
Weight Reps RPE
250 x 2 @6
275 x 1 @6.5
300 x 1 @7.5
250 x 5 @8
240 x 5 @7.5
240 x 5 @7
Pendlay Row - Power
E1RM: 173
H-Value: 784
BW+: 93
Weight Reps RPE
105 x 5 @6
120 x 3 @7
130 x 3 @7
140 x 2 @7
155 x 1 @7
160 x 1 @8.5
Calf Raise - Strength
E1RM: 224
H-Value: 313
BW+: 102
Weight Reps RPE
145 x 5 @7
155 x 5 @7
175 x 5 @7
BW: 171.7
Feeling better on squat today, though I did get a little tweak in my knee a couple of days ago and I felt it during my first set of 5s. I seem to get this now and again, so definitely something to watch. But overall, a pretty good day.
LBBS - Strength
E1RM: 330
H-Value: 622
BW+: 175
Weight Reps RPE
250 x 2 @6
275 x 1 @6.5
300 x 1 @7.5
250 x 5 @8
240 x 5 @7.5
240 x 5 @7
Pendlay Row - Power
E1RM: 173
H-Value: 784
BW+: 93
Weight Reps RPE
105 x 5 @6
120 x 3 @7
130 x 3 @7
140 x 2 @7
155 x 1 @7
160 x 1 @8.5
Calf Raise - Strength
E1RM: 224
H-Value: 313
BW+: 102
Weight Reps RPE
145 x 5 @7
155 x 5 @7
175 x 5 @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 - C6D1
Touch & Go Bench - Hypertrophy
E1RM: 258
H-Value: 648
BW+: 119
Weight Reps RPE
190 x 2 @6
205 x 5 @7.5
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 106
H-Value: 355
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @6.5
75 x 7 @7
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 299
BW+: 32
Weight Reps RPE
50 x 8 @7.5
55 x 8 @7.5
55 x 8 @8
Touch & Go Bench - Hypertrophy
E1RM: 258
H-Value: 648
BW+: 119
Weight Reps RPE
190 x 2 @6
205 x 5 @7.5
205 x 5 @8.5
195 x 5 @8
195 x 5 @8.5
Curls - Hypertrophy
E1RM: 106
H-Value: 355
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @6.5
75 x 7 @7
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 299
BW+: 32
Weight Reps RPE
50 x 8 @7.5
55 x 8 @7.5
55 x 8 @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 - C6D3
BW: 171.1
Press has still been off so I skipped Weds after the first warm-up. So far, that drop-off hasn't spilled over to other lifts so I hope it's just press-related.
DL was ok today, not great but ok. I made some good progress right before I started logging and I think I've slowed to a more stable area. My top set is now just 15 lbs off my all-time PR so I hope to be able to stay in this range and keep progressing rather than hit a ceiling.
Conventional DL - Strength
E1RM: 403
H-Value: 894
BW+: 210
Weight Reps RPE
295 x 2 @6
335 x 1 @7
360 x 1 @9
315 x 5 @7
295 x 5 @6
Curls - Hypertrophy
E1RM: 227
H-Value: 860
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @6.5
195 x 2 @7
210 x 1 @8.5
210 x 1 @8
BW: 171.1
Press has still been off so I skipped Weds after the first warm-up. So far, that drop-off hasn't spilled over to other lifts so I hope it's just press-related.
DL was ok today, not great but ok. I made some good progress right before I started logging and I think I've slowed to a more stable area. My top set is now just 15 lbs off my all-time PR so I hope to be able to stay in this range and keep progressing rather than hit a ceiling.
Conventional DL - Strength
E1RM: 403
H-Value: 894
BW+: 210
Weight Reps RPE
295 x 2 @6
335 x 1 @7
360 x 1 @9
315 x 5 @7
295 x 5 @6
Curls - Hypertrophy
E1RM: 227
H-Value: 860
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @6.5
195 x 2 @7
210 x 1 @8.5
210 x 1 @8