Volume Block Week 1 of 3 - Evening Session - C6D3
I've had a left bicep issue for over a year now, and it's actually one of the main reasons I started to work in curls. It's been getting worse the last couple weeks and today was even bothering me while curling, which it hasn't done before. I'll have to take it day-by-day.
I don't know that barbell calf-raises are doing much as the ROM is so limited. I might need to try them with a Terribly Ordinary Block of Two-by-four and see if having a little decline makes a difference.
HBBS - Power
E1RM: 240
H-Value: 780
BW+: 126
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @8
215 x 1 @8
215 x 1 @7
Curls - Hypertrophy
E1RM: 106
H-Value: 405
BW+: 44
Weight Reps RPE
75 x 9 @8
65 x 9 @6
65 x 9 @8
65 x 8 @7.5
Calf Raise - Strength
E1RM: 299
H-Value: 321
BW+: 126
Weight Reps RPE
215 x 8 @8
215 x 8 @7.5
215 x 8 @8
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 300
BW+: 32
Weight Reps RPE
45 x 8 @8
55 x 8 @7.5
55 x 8 @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
-
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 - C6D4
BW: 171.3
Squats for sets of 7 were pretty tiring and I didn't have much left for SGDL so I called them after the first set based on my radical idea of "don't grind yourself into dust, idiot!" Likewise, I got a little ambitious with my top single on bench so I only did two back-off sets to not overdo things.
#sweetsmellofeasy #voluntarylardship
LBBS - Hypertrophy
E1RM: 321
H-Value: 300
BW+: 137
Weight Reps RPE
235 x 7 @7
235 x 7 @7.5
235 x 7 @7
Comp Bench - Strength
E1RM: 246
H-Value: 915
BW+: 137
Weight Reps RPE
185 x 2 @6
215 x 1 @7
235 x 1 @9
190 x 5 @7.5
190 x 5 @8
SGDL - Hypertrophy
E1RM: 300
H-Value: 106
BW+: 137
Weight Reps RPE
235 x 5 @7
Switched to Chuck T's on these and seemed to help with the ROM. Actually felt easier to control as well:
Calf Raise - Hypertrophy
E1RM: 313
H-Value: 287
BW+: 131
Weight Reps RPE
215 x 8 @7
215 x 8 @7
225 x 8 @7.5
BW: 171.3
Squats for sets of 7 were pretty tiring and I didn't have much left for SGDL so I called them after the first set based on my radical idea of "don't grind yourself into dust, idiot!" Likewise, I got a little ambitious with my top single on bench so I only did two back-off sets to not overdo things.
#sweetsmellofeasy #voluntarylardship
LBBS - Hypertrophy
E1RM: 321
H-Value: 300
BW+: 137
Weight Reps RPE
235 x 7 @7
235 x 7 @7.5
235 x 7 @7
Comp Bench - Strength
E1RM: 246
H-Value: 915
BW+: 137
Weight Reps RPE
185 x 2 @6
215 x 1 @7
235 x 1 @9
190 x 5 @7.5
190 x 5 @8
SGDL - Hypertrophy
E1RM: 300
H-Value: 106
BW+: 137
Weight Reps RPE
235 x 5 @7
Switched to Chuck T's on these and seemed to help with the ROM. Actually felt easier to control as well:
Calf Raise - Hypertrophy
E1RM: 313
H-Value: 287
BW+: 131
Weight Reps RPE
215 x 8 @7
215 x 8 @7
225 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 - C6D5
BW: 173.7
I continue to struggle with Press. I also just weighed all of my plates and found the first pair of 45s that I use come in almost 2 lbs light each, which disproportionately hits my Press numbers. I've switched up the rotation so that my numbers are now real, but it's been a double-whammy for my press. But whatever, this is where I'm at so I'll just have to build up from here.
Tired arms on curls, so I just did some reps and didn't push very hard.
Press - Strength
E1RM: 146
H-Value: 664
BW+: 78
Weight Reps RPE
115 x 2 @6
135 x 1 @8
125 x 3 @8
115 x 5 @8
105 x 6 @8
Curls - Strength
E1RM: 103
H-Value: 628
BW+: 55
Weight Reps RPE
75 x 3 @7
85 x 2 @7
95 x 1 @8
85 x 2 @8
75 x 3 @7
DB Concentration Curl - Hypertrophy
E1RM: 82
H-Value: 111
BW+: 35
Weight Reps RPE
60 x 8 @8
Skullcrusher - Hypertrophy
E1RM: 76
H-Value: 105
BW+: 32
Weight Reps RPE
55 x 8 @8
BW: 173.7
I continue to struggle with Press. I also just weighed all of my plates and found the first pair of 45s that I use come in almost 2 lbs light each, which disproportionately hits my Press numbers. I've switched up the rotation so that my numbers are now real, but it's been a double-whammy for my press. But whatever, this is where I'm at so I'll just have to build up from here.
Tired arms on curls, so I just did some reps and didn't push very hard.
Press - Strength
E1RM: 146
H-Value: 664
BW+: 78
Weight Reps RPE
115 x 2 @6
135 x 1 @8
125 x 3 @8
115 x 5 @8
105 x 6 @8
Curls - Strength
E1RM: 103
H-Value: 628
BW+: 55
Weight Reps RPE
75 x 3 @7
85 x 2 @7
95 x 1 @8
85 x 2 @8
75 x 3 @7
DB Concentration Curl - Hypertrophy
E1RM: 82
H-Value: 111
BW+: 35
Weight Reps RPE
60 x 8 @8
Skullcrusher - Hypertrophy
E1RM: 76
H-Value: 105
BW+: 32
Weight Reps RPE
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 2 of 3 - Afternoon Session - C6D1
BW: 172.3
I switched out my 45s so this week's 300 lbs is actually about 3-4 lbs heavier than last week's '300'. Despite that, my RPE's on squat ran only about .5 higher than last week, so overall I'm pleased with my squat progress the last few weeks. It's a little early to say for sure, but I think moving to 7s on Hypertrophy day may be helping.
LBBS - Strength
E1RM: 324
H-Value: 826
BW+: 174
Weight Reps RPE
250 x 2 @6
275 x 1 @7
300 x 1 @8
250 x 5 @8
240 x 5 @7
240 x 5 @7.5
240 x 5 @7.5
Pendlay Row - Power
E1RM: 179
H-Value: 633
BW+: 93
Weight Reps RPE
115 x 5 @7
125 x 3 @7
135 x 3 @7
145 x 2 @7
160 x 1 @7.5
160 x 1 @7
Calf Raise - Strength
E1RM: 332
H-Value: 348
BW+: 151
Weight Reps RPE
250 x 5 @7
260 x 5 @8
260 x 5 @7
BW: 172.3
I switched out my 45s so this week's 300 lbs is actually about 3-4 lbs heavier than last week's '300'. Despite that, my RPE's on squat ran only about .5 higher than last week, so overall I'm pleased with my squat progress the last few weeks. It's a little early to say for sure, but I think moving to 7s on Hypertrophy day may be helping.
LBBS - Strength
E1RM: 324
H-Value: 826
BW+: 174
Weight Reps RPE
250 x 2 @6
275 x 1 @7
300 x 1 @8
250 x 5 @8
240 x 5 @7
240 x 5 @7.5
240 x 5 @7.5
Pendlay Row - Power
E1RM: 179
H-Value: 633
BW+: 93
Weight Reps RPE
115 x 5 @7
125 x 3 @7
135 x 3 @7
145 x 2 @7
160 x 1 @7.5
160 x 1 @7
Calf Raise - Strength
E1RM: 332
H-Value: 348
BW+: 151
Weight Reps RPE
250 x 5 @7
260 x 5 @8
260 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 2 of 3 - Evening Session - C6D1
Touch & Go Bench - Hypertrophy
E1RM: 245
H-Value: 496
BW+: 107
Weight Reps RPE
185 x 7 @8
185 x 7 @8
185 x 7 @9
175 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 368
BW+: 44
Weight Reps RPE
75 x 7 @7.5
75 x 7 @6
75 x 7 @6
75 x 7 @6.5
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @8
55 x 8 @7.5
55 x 8 @8
Touch & Go Bench - Hypertrophy
E1RM: 245
H-Value: 496
BW+: 107
Weight Reps RPE
185 x 7 @8
185 x 7 @8
185 x 7 @9
175 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 368
BW+: 44
Weight Reps RPE
75 x 7 @7.5
75 x 7 @6
75 x 7 @6
75 x 7 @6.5
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @8
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 2 of 3 - C6D2
BW: 172.3
Still finding my way on press. These weights felt very easy, so I'll see how I can progress with 7s and hopefully my e1RM will start moving again.
Press - Hypertrophy
E1RM: 139
H-Value: 348
BW+: 58
Weight Reps RPE
95 x 7 @7
95 x 7 @6
95 x 7 @6
100 x 7 @6.5
BW: 172.3
Still finding my way on press. These weights felt very easy, so I'll see how I can progress with 7s and hopefully my e1RM will start moving again.
Press - Hypertrophy
E1RM: 139
H-Value: 348
BW+: 58
Weight Reps RPE
95 x 7 @7
95 x 7 @6
95 x 7 @6
100 x 7 @6.5
-
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 2 of 3 - Afternoon Session - C6D3
BW: 170.9
Conventional DL - Strength
E1RM: 409
H-Value: 734
BW+: 211
Weight Reps RPE
295 x 2 @6
335 x 1 @7
360 x 1 @8.5
315 x 5 @6.5
295 x 5 @6
295 x 5 @6.5
2ct Pause Bench - Power
E1RM: 223
H-Value: 1119
BW+: 123
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8
210 x 1 @8.5
210 x 1 @8.5
BW: 170.9
Conventional DL - Strength
E1RM: 409
H-Value: 734
BW+: 211
Weight Reps RPE
295 x 2 @6
335 x 1 @7
360 x 1 @8.5
315 x 5 @6.5
295 x 5 @6
295 x 5 @6.5
2ct Pause Bench - Power
E1RM: 223
H-Value: 1119
BW+: 123
Weight Reps RPE
165 x 5 @7
175 x 3 @7
185 x 3 @7.5
195 x 2 @8
210 x 1 @8.5
210 x 1 @8.5
Last edited by Hiphopapotamus on Tue Oct 22, 2019 11:18 am, edited 2 times in total.
-
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 2 of 3 - Evening Session - C6D3
HBBS - Power
E1RM: 236
H-Value: 751
BW+: 126
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7
215 x 1 @7.5
215 x 1 @8
Curls - Hypertrophy
E1RM: 95
H-Value: 261
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @6
65 x 9 @7
Calf Raise - Hypertrophy
E1RM: 138
H-Value: 357
BW+: 274
Weight Reps RPE
225 x 8 @7
225 x 8 @7
235 x 10 @7
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @7.5
55 x 8 @8
55 x 8 @8
HBBS - Power
E1RM: 236
H-Value: 751
BW+: 126
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7
215 x 1 @7.5
215 x 1 @8
Curls - Hypertrophy
E1RM: 95
H-Value: 261
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @6
65 x 9 @7
Calf Raise - Hypertrophy
E1RM: 138
H-Value: 357
BW+: 274
Weight Reps RPE
225 x 8 @7
225 x 8 @7
235 x 10 @7
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @7.5
55 x 8 @8
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 2 of 3 - C6D4
BW: 171.7
Didn't feel as strong on squat today, even accounting for the change in plates. Didn't want to push the first set as it felt heavy, and then dropped 10 lbs for the rest.
Ditto for bench. Intensity is probably a little too high right now so hopefully I'll adapt to this level in the next few weeks.
Didn't realize until I was finished that I mis-loaded SGDL, so I did 225 instead of 235.
All-in-all not a bad week considering most lifts were 4 lbs heavier, not to mention the nocebo effect of the same plate configuration being heavier.
LBBS - Hypertrophy
E1RM: 307
H-Value: 430
BW+: 137
Weight Reps RPE
235 x 5 @7
225 x 7 @7
225 x 7 @7.5
225 x 7 @8
Comp Bench - Strength
E1RM: 242
H-Value: 1789
BW+: 137
Weight Reps RPE
185 x 2 @6
215 x 1 @7.5
235 x 1 @9.5
190 x 5 @8.5
180 x 5 @7.5
180 x 5 @7.5
SGDL - Hypertrophy
E1RM: 307
H-Value: 268
BW+: 131
Weight Reps RPE
225 x 5 @6
225 x 5 @6
225 x 7 @7
BW: 171.7
Didn't feel as strong on squat today, even accounting for the change in plates. Didn't want to push the first set as it felt heavy, and then dropped 10 lbs for the rest.
Ditto for bench. Intensity is probably a little too high right now so hopefully I'll adapt to this level in the next few weeks.
Didn't realize until I was finished that I mis-loaded SGDL, so I did 225 instead of 235.
All-in-all not a bad week considering most lifts were 4 lbs heavier, not to mention the nocebo effect of the same plate configuration being heavier.
LBBS - Hypertrophy
E1RM: 307
H-Value: 430
BW+: 137
Weight Reps RPE
235 x 5 @7
225 x 7 @7
225 x 7 @7.5
225 x 7 @8
Comp Bench - Strength
E1RM: 242
H-Value: 1789
BW+: 137
Weight Reps RPE
185 x 2 @6
215 x 1 @7.5
235 x 1 @9.5
190 x 5 @8.5
180 x 5 @7.5
180 x 5 @7.5
SGDL - Hypertrophy
E1RM: 307
H-Value: 268
BW+: 131
Weight Reps RPE
225 x 5 @6
225 x 5 @6
225 x 7 @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 2 of 3 - C6D5
BW: 171.9
I'm officially in a recession with press. Just have to accept it and start building from here. At least this week was a bit of an improvement, but still a ways to go.
Press - Strength
E1RM: 147
H-Value: 758
BW+: 79
Weight Reps RPE
115 x 2 @6
135 x 1 @8
125 x 4 @8.5
115 x 5 @7.5
105 x 5 @7
105 x 7 @8
Curls - Strength
E1RM: 107
H-Value: 682
BW+: 55
Weight Reps RPE
75 x 5 @7
85 x 3 @7
95 x 3 @9
85 x 5 @8
75 x 7 @7
Calf Raise - Hypertrophy
E1RM: 369
H-Value: 274
BW+: 143
Weight Reps RPE
235 x 8 @7
235 x 8 @7
245 x 10 @7
DB Concentration Curl - Hypertrophy
E1RM: 78
H-Value: 268
BW+: 29
Weight Reps RPE
50 x 10 @7
50 x 10 @7.5
50 x 12 @8
Skullcrusher - Hypertrophy
E1RM: 78
H-Value: 287
BW+: 32
Weight Reps RPE
55 x 8 @7
55 x 8 @7
55 x 8 @8
BW: 171.9
I'm officially in a recession with press. Just have to accept it and start building from here. At least this week was a bit of an improvement, but still a ways to go.
Press - Strength
E1RM: 147
H-Value: 758
BW+: 79
Weight Reps RPE
115 x 2 @6
135 x 1 @8
125 x 4 @8.5
115 x 5 @7.5
105 x 5 @7
105 x 7 @8
Curls - Strength
E1RM: 107
H-Value: 682
BW+: 55
Weight Reps RPE
75 x 5 @7
85 x 3 @7
95 x 3 @9
85 x 5 @8
75 x 7 @7
Calf Raise - Hypertrophy
E1RM: 369
H-Value: 274
BW+: 143
Weight Reps RPE
235 x 8 @7
235 x 8 @7
245 x 10 @7
DB Concentration Curl - Hypertrophy
E1RM: 78
H-Value: 268
BW+: 29
Weight Reps RPE
50 x 10 @7
50 x 10 @7.5
50 x 12 @8
Skullcrusher - Hypertrophy
E1RM: 78
H-Value: 287
BW+: 32
Weight Reps RPE
55 x 8 @7
55 x 8 @7
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 3 of 3 - Afternoon Session - C6D1
BW: 170.8
Squat continues to do well. Not spectacular, but doing pretty good, considering the Platening. Made a 5 lb jump on everything except the final 4x5; they were still at about 74% so didn't see a need to grind them with this being my heaviest volume week.
I kind of like what I've been doing on Strength Day: work up to a single @ about 92%, then a set of 5 or two @ about 80%, then some back off sets.
Toying with the idea of repeating a Volume block instead of a 3-week Intensity block.
LBBS - Strength
E1RM: 324
H-Value: 1010
BW+: 179
Weight Reps RPE
255 x 2 @6
280 x 1 @7
305 x 1 @8.5
255 x 5 @8
240 x 5 @6.5
240 x 5 @7
240 x 5 @7
240 x 5 @7.5
Pendlay Row - Power
E1RM: 179
H-Value: 897
BW+: 97
Weight Reps RPE
120 x 5 @7
130 x 3 @7
140 x 3 @7.5
150 x 2 @7
165 x 1 @8.5
165 x 1 @8
Calf Raise - Strength
E1RM: 357
H-Value: 312
BW+: 158
Weight Reps RPE
260 x 5 @7
270 x 5 @7
270 x 6 @7
BW: 170.8
Squat continues to do well. Not spectacular, but doing pretty good, considering the Platening. Made a 5 lb jump on everything except the final 4x5; they were still at about 74% so didn't see a need to grind them with this being my heaviest volume week.
I kind of like what I've been doing on Strength Day: work up to a single @ about 92%, then a set of 5 or two @ about 80%, then some back off sets.
Toying with the idea of repeating a Volume block instead of a 3-week Intensity block.
LBBS - Strength
E1RM: 324
H-Value: 1010
BW+: 179
Weight Reps RPE
255 x 2 @6
280 x 1 @7
305 x 1 @8.5
255 x 5 @8
240 x 5 @6.5
240 x 5 @7
240 x 5 @7
240 x 5 @7.5
Pendlay Row - Power
E1RM: 179
H-Value: 897
BW+: 97
Weight Reps RPE
120 x 5 @7
130 x 3 @7
140 x 3 @7.5
150 x 2 @7
165 x 1 @8.5
165 x 1 @8
Calf Raise - Strength
E1RM: 357
H-Value: 312
BW+: 158
Weight Reps RPE
260 x 5 @7
270 x 5 @7
270 x 6 @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 3 of 3 - Evening Session - C6D1
Touch & Go Bench - Hypertrophy
E1RM: 249
H-Value: 577
BW+: 108
Weight Reps RPE
185 x 7 @7.5
185 x 7 @8
185 x 7 @8.5
175 x 7 @7.5
175 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 440
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @6.5
75 x 7 @6.5
75 x 7 @7
Touch & Go Bench - Hypertrophy
E1RM: 249
H-Value: 577
BW+: 108
Weight Reps RPE
185 x 7 @7.5
185 x 7 @8
185 x 7 @8.5
175 x 7 @7.5
175 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 440
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @6.5
75 x 7 @6.5
75 x 7 @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 3 of 3 - Afternoon Session - C6D3
BW: 171.2
I over-indulged a couple nights ago and, though I felt ok, I kind of ran out of gas. I also tweaked my right lower back and hip a little during warm-ups (common, recurring thing) so, all things considered, I decided to bail after one incomplete volume set of DL. I've probably been pushing things a bit much fatigue-wise in general, so probably not a bad idea anyway.
Conventional DL - Strength
E1RM: 549
H-Value: 389
BW+: 210
Weight Reps RPE
300 x 2 @6
335 x 1 @6.5
360 x 1 @8.5
315 x 4 @7
2ct Pause Bench - Power
E1RM: 227
H-Value: 906
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @7
195 x 2 @7.5
210 x 1 @8.5
210 x 1 @8
BW: 171.2
I over-indulged a couple nights ago and, though I felt ok, I kind of ran out of gas. I also tweaked my right lower back and hip a little during warm-ups (common, recurring thing) so, all things considered, I decided to bail after one incomplete volume set of DL. I've probably been pushing things a bit much fatigue-wise in general, so probably not a bad idea anyway.
Conventional DL - Strength
E1RM: 549
H-Value: 389
BW+: 210
Weight Reps RPE
300 x 2 @6
335 x 1 @6.5
360 x 1 @8.5
315 x 4 @7
2ct Pause Bench - Power
E1RM: 227
H-Value: 906
BW+: 123
Weight Reps RPE
165 x 5 @6.5
175 x 3 @6.5
185 x 3 @7
195 x 2 @7.5
210 x 1 @8.5
210 x 1 @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 3 of 3 - Evening Session - C6D3
HBBS - Power
E1RM: 240
H-Value: 747
BW+: 126
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7.5
215 x 1 @8
215 x 1 @7
Curls - Hypertrophy
E1RM: 101
H-Value: 353
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @6
65 x 9 @7
65 x 12 @8
Calf Raise - Strength
E1RM: 363
H-Value: 280
BW+: 143
Weight Reps RPE
235 x 8 @7
235 x 8 @7
245 x 10 @7.5
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @8
55 x 8 @8
55 x 8 @7.5
HBBS - Power
E1RM: 240
H-Value: 747
BW+: 126
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7.5
215 x 1 @8
215 x 1 @7
Curls - Hypertrophy
E1RM: 101
H-Value: 353
BW+: 38
Weight Reps RPE
65 x 9 @7
65 x 9 @6
65 x 9 @7
65 x 12 @8
Calf Raise - Strength
E1RM: 363
H-Value: 280
BW+: 143
Weight Reps RPE
235 x 8 @7
235 x 8 @7
245 x 10 @7.5
Skullcrusher - Hypertrophy
E1RM: 77
H-Value: 307
BW+: 32
Weight Reps RPE
55 x 8 @8
55 x 8 @8
55 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 3 of 3 - C6D4
BW: 170.4
Wasn't at my best today. Didn't feel particularly weak, despite failing my top bench single, but mostly just out of gas. Just tried to get some minimal amount of work in.
Not sure if I need a week off right now. I've been dealing with some non-fatigue factors: a little too much boozing this week, a little too little sleep, and a lower back tweak. So maybe a break is in order. Or maybe I just repeat week 1 of my Volume block and run another three weeks of Volume work, without the other nonsense. I'll see how I feel on Tuesday. But mostly, I was just out of gas today so I don't want to read too much into things.
LBBS - Hypertrophy
E1RM: 307
H-Value: 132
BW+: 210
Weight Reps RPE
225 x 7 @7
225 x 3 @5
Comp Bench - Strength
E1RM: 240
H-Value: 304
BW+: 126
Weight Reps RPE
185 x 2 @6
215 x 1 @7
235 x 0 @10
190 x 5 @8
SGDL - Hypertrophy
E1RM: 300
H-Value: 106
BW+: 138
Weight Reps RPE
235 x 5 @7
BW: 170.4
Wasn't at my best today. Didn't feel particularly weak, despite failing my top bench single, but mostly just out of gas. Just tried to get some minimal amount of work in.
Not sure if I need a week off right now. I've been dealing with some non-fatigue factors: a little too much boozing this week, a little too little sleep, and a lower back tweak. So maybe a break is in order. Or maybe I just repeat week 1 of my Volume block and run another three weeks of Volume work, without the other nonsense. I'll see how I feel on Tuesday. But mostly, I was just out of gas today so I don't want to read too much into things.
LBBS - Hypertrophy
E1RM: 307
H-Value: 132
BW+: 210
Weight Reps RPE
225 x 7 @7
225 x 3 @5
Comp Bench - Strength
E1RM: 240
H-Value: 304
BW+: 126
Weight Reps RPE
185 x 2 @6
215 x 1 @7
235 x 0 @10
190 x 5 @8
SGDL - Hypertrophy
E1RM: 300
H-Value: 106
BW+: 138
Weight Reps RPE
235 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 3 of 3 - C6D5
BW: 171.6
Got an EZ curl bar, and it seems to help with skullcrushers. Otherwise, still just trying to get some reps in and let fatigue dissipate a bit.
Press - Strength
E1RM: 150
H-Value: 730
BW+: 82
Weight Reps RPE
120 x 2 @6
140 x 1 @8.5
125 x 4 @8
115 x 5 @8
105 x 5 @7
Curls - Hypertrophy
E1RM: 110
H-Value: 445
BW+: 55
Weight Reps RPE
75 x 3 @7
85 x 2 @7
95 x 3 @8
75 x 5 @7
Calf Raise - Hypertrophy
E1RM: 384
H-Value: 274
BW+: 150
Weight Reps RPE
245 x 8 @7
245 x 8 @7
255 x 10 @7
DB Concentration Curl - Hypertrophy
E1RM: 86
H-Value: 255
BW+: 29
Weight Reps RPE
50 x 10 @7
50 x 10 @7
50 x 15 @8
Skullcrusher - Hypertrophy
E1RM: 82
H-Value: 293
BW+: 35
Weight Reps RPE
55 x 8 @7
55 x 8 @7
60 x 8 @8
BW: 171.6
Got an EZ curl bar, and it seems to help with skullcrushers. Otherwise, still just trying to get some reps in and let fatigue dissipate a bit.
Press - Strength
E1RM: 150
H-Value: 730
BW+: 82
Weight Reps RPE
120 x 2 @6
140 x 1 @8.5
125 x 4 @8
115 x 5 @8
105 x 5 @7
Curls - Hypertrophy
E1RM: 110
H-Value: 445
BW+: 55
Weight Reps RPE
75 x 3 @7
85 x 2 @7
95 x 3 @8
75 x 5 @7
Calf Raise - Hypertrophy
E1RM: 384
H-Value: 274
BW+: 150
Weight Reps RPE
245 x 8 @7
245 x 8 @7
255 x 10 @7
DB Concentration Curl - Hypertrophy
E1RM: 86
H-Value: 255
BW+: 29
Weight Reps RPE
50 x 10 @7
50 x 10 @7
50 x 15 @8
Skullcrusher - Hypertrophy
E1RM: 82
H-Value: 293
BW+: 35
Weight Reps RPE
55 x 8 @7
55 x 8 @7
60 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 3 of 6 - Afternoon Session - C6D1
BW: 169.6
I've been feeling on the edge of being over-fatigued. I've decided to run 2 Volume blocks back-to-back, and keep a close eye on each session (ie. today I only did a top single and 2x5 backoff to keep fatigue in check) as I think I've been overcooking things lately. I may need a legit deload week or a week off, but I'm trying to recover without doing that if I can and keep my momentum. Today was encouraging, so I'll just keep volume modest and add as I (hopefully) feel fresher. Overall, my e1RM is holding up fairly well, which is a good sign.
LBBS - Strength
E1RM: 324
H-Value: 724
BW+: 180
Weight Reps RPE
255 x 2 @6.5
285 x 1 @7.5
305 x 1 @8.5
255 x 5 @7.5
245 x 5 @7
Pendlay Row - Power
E1RM: 184
H-Value: 870
BW+: 100
Weight Reps RPE
125 x 5 @7
135 x 3 @7
145 x 3 @7
155 x 2 @7
170 x 1 @8.5
170 x 1 @8
Calf Raise - Strength
E1RM: 389
H-Value: 314
BW+: 165
Weight Reps RPE
270 x 5 @7
270 x 5 @7
280 x 8 @7.5
BW: 169.6
I've been feeling on the edge of being over-fatigued. I've decided to run 2 Volume blocks back-to-back, and keep a close eye on each session (ie. today I only did a top single and 2x5 backoff to keep fatigue in check) as I think I've been overcooking things lately. I may need a legit deload week or a week off, but I'm trying to recover without doing that if I can and keep my momentum. Today was encouraging, so I'll just keep volume modest and add as I (hopefully) feel fresher. Overall, my e1RM is holding up fairly well, which is a good sign.
LBBS - Strength
E1RM: 324
H-Value: 724
BW+: 180
Weight Reps RPE
255 x 2 @6.5
285 x 1 @7.5
305 x 1 @8.5
255 x 5 @7.5
245 x 5 @7
Pendlay Row - Power
E1RM: 184
H-Value: 870
BW+: 100
Weight Reps RPE
125 x 5 @7
135 x 3 @7
145 x 3 @7
155 x 2 @7
170 x 1 @8.5
170 x 1 @8
Calf Raise - Strength
E1RM: 389
H-Value: 314
BW+: 165
Weight Reps RPE
270 x 5 @7
270 x 5 @7
280 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 3 of 6 - Evening Session - C6D1
Right wrist is bothering me, ironically since I got an EZ curl. Dialing back skullcrushers for now.
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 354
BW+: 112
Weight Reps RPE
190 x 7 @8.5
180 x 7 @7.5
180 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 270
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @7
Skullcrusher - Hypertrophy
E1RM: 64
H-Value: 90
BW+: 27
Weight Reps RPE
45 x 8 @7
Right wrist is bothering me, ironically since I got an EZ curl. Dialing back skullcrushers for now.
Touch & Go Bench - Hypertrophy
E1RM: 247
H-Value: 354
BW+: 112
Weight Reps RPE
190 x 7 @8.5
180 x 7 @7.5
180 x 7 @8
Curls - Hypertrophy
E1RM: 106
H-Value: 270
BW+: 44
Weight Reps RPE
75 x 7 @7
75 x 7 @6
75 x 7 @7
Skullcrusher - Hypertrophy
E1RM: 64
H-Value: 90
BW+: 27
Weight Reps RPE
45 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
Volume Block Week 4 of 6 - Afternoon Session - C6D3
BW: 169.7
Felt pretty good today, so I pushed my heavy DL single. All-time PR was a knee-knocking 371 at about 195 lbs, so a solid 365 @9 at 170 lbs felt pretty sweet.
Back tweak is better, but still not 100% so just trying to be careful and not re-injure/aggravate it.
Conventional DL - Strength
E1RM: 402
H-Value: 908
BW+: 215
Weight Reps RPE
300 x 2 @6
335 x 1 @6
365 x 1 @9
320 x 5 @7.5
300 x 5 @6.5
2ct Pause Bench - Power
E1RM: 229
H-Value: 827
BW+: 127
Weight Reps RPE
165 x 5 @6
175 x 3 @6
185 x 3 @6.5
195 x 2 @7.5
205 x 1 @8
215 x 1 @8.5
205 x 1 @8
215 x 1 @8.5
BW: 169.7
Felt pretty good today, so I pushed my heavy DL single. All-time PR was a knee-knocking 371 at about 195 lbs, so a solid 365 @9 at 170 lbs felt pretty sweet.
Back tweak is better, but still not 100% so just trying to be careful and not re-injure/aggravate it.
Conventional DL - Strength
E1RM: 402
H-Value: 908
BW+: 215
Weight Reps RPE
300 x 2 @6
335 x 1 @6
365 x 1 @9
320 x 5 @7.5
300 x 5 @6.5
2ct Pause Bench - Power
E1RM: 229
H-Value: 827
BW+: 127
Weight Reps RPE
165 x 5 @6
175 x 3 @6
185 x 3 @6.5
195 x 2 @7.5
205 x 1 @8
215 x 1 @8.5
205 x 1 @8
215 x 1 @8.5
-
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 4 of 6 - Evening Session - C6D3
Right wrist is still barking so I'm just going to bag skullcrushers for now.
HBBS - Power
E1RM: 242
H-Value: 650
BW+: 130
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7
215 x 1 @7
220 x 1 @7.5
EZ Curl - Hypertrophy
E1RM: 95
H-Value: 286
BW+: 38
Weight Reps RPE
65 x 5 @7
65 x 9 @7
65 x 9 @7
Calf Raise - Hypertrophy
E1RM: 399
H-Value: 274
BW+: 156
Weight Reps RPE
255 x 8 @7
255 x 8 @7
265 x 10 @7
Right wrist is still barking so I'm just going to bag skullcrushers for now.
HBBS - Power
E1RM: 242
H-Value: 650
BW+: 130
Weight Reps RPE
170 x 5 @7
180 x 3 @7
190 x 3 @7
200 x 2 @7
215 x 1 @7
220 x 1 @7.5
EZ Curl - Hypertrophy
E1RM: 95
H-Value: 286
BW+: 38
Weight Reps RPE
65 x 5 @7
65 x 9 @7
65 x 9 @7
Calf Raise - Hypertrophy
E1RM: 399
H-Value: 274
BW+: 156
Weight Reps RPE
255 x 8 @7
255 x 8 @7
265 x 10 @7