The Trip Back To Montana

[anelson]

Friday:

Deadlift:
1 x 4 x 315 lbs (52,58,65,86 frames)
4 x 1 x 315 lbs
Total H = ~365 (based on e1RM = 370), 3:00,2:30 rest

Press:
1 x 7 x 105 lbs
2 x 4 x 105 lbs
2 x 3 x 105 lbs
Total H = ~425 (based on e1RM = 135), 1:30 rest

Lunge/Hanging Knee Raise Superset:
20,15,10 x BW/15,10,10 x BW, 1:00 rest

[anelson]

Monday:

Low Bar Squat:
1 x 4 x 275 lbs (52,68,84,110 frames)
4 x 1 x 275 lbs
Total H = ~405 (based on e1RM = 320), 3:00, 2:30 rest

Incline Bench:
1 x 10 x 135 lbs
4 x 5 x 135 lbs
Total H = ~380 (based on e1RM = 187.5), 2:00, 1:30 rest

Single Leg Hip Thrust/Lateral Raise Superset:
1 x 10 x BW, 1 x 10 x 10
1 x 10 x BW, 1 x 10 x 10
1 x 10 x BW, 1 x 10 x 10
1:00 rest

Chin-ups:
1 x 3 x My fat self
3 x 1 x My fat self
1:00 rest

[anelson]

Wednesday:

High Bar Squat:
1 x 9 x 195 lbs
2 x 5 x 195 lbs
1 x 4 x 195 lbs
Total H = ~260 (based on e1RM = 280), 2:30/2:00 rest

Bench:
1 x 3 x 175 lbs (40,50,88 frames)
4 x 1 x 175 lbs (paused)
Total H = ~665 (based on e1RM = 195), 2:00,1:30 rest

SGDL:
1 x 9 x 205 lbs
2 x 5 x 205 lbs
1 x 4 x 205 lbs
Total H = ~260 (based on e1RM = 285), 2:30,2:00 rest

BB Curl:
1 x 12 x 65 lbs
5 x 3 x 65 lbs
0:15 rest

[anelson]

Friday:

Deadlift:
1 x 4 x 315 lbs (52,72,75,109 frames)
Total H = ~185 (based on e1RM = 370)

Press:
1 x 8 x 105 lbs
4 x 4 x 105 lbs
Total H = ~485 (based on e1RM = 135), 1:30 rest

Monday:

Low Bar Squat:
1 x 4 x 275 lbs (51,64,72,105 frames)
4 x 1 x 275 lbs
Total H = ~405 (based on e1RM = 320), 3:00, 2:30 rest

Incline Bench:
1 x 10 x 135 lbs
4 x 5 x 135 lbs
Total H = ~380 (based on e1RM = 187.5), 2:00, 1:30 rest

Still trying to shake off the post-Thanksgiving laziness, apparently...

[anelson]

Wednesday:

Lunge:
3 x 10 x BW
1:30 rest

Bench:
1 x 4 x 175 lbs (39,48,68,139 frames)
4 x 1 x 175 lbs (paused)
Total H = ~760 (based on e1RM = 195), 2:00,1:30 rest

Chins:
1 x 3 x BW
4 x 1 x BW
Superset with Bench

Lateral Raise:
3 x 10 x 10 lbs
0:45 rest

[anelson]

Friday:

High Bar Squat:
1 x 12 x 175 lbs
Total H = ~85 (based on e1RM = 280)

Incline Bench:
1 x 12 x 125 lbs
4 x 6 x 125 lbs
Total H = ~325 (based on e1RM = 187.5), 2:00, 1:30 rest

Deadlift:
1 x 4 x 315 lbs (50,64,78,106 frames)
4 x 1 x 315 lbs
Total H = ~365 (based on e1RM = 370), 3:00,2:30 rest

BB Curl/LTE Superset:
3 x 10 x 55 lbs, 0:30 rest

[anelson]

Monday:

Low Bar Squat:
1 x 3 x 290 lbs (55,74,107 frames)
Total H = ~205 (based on e1RM = 330)

Press:
1 x 4 x 120 lbs (49,46,55,82)
4 x 1 x 120 lbs
Total H = ~495 (based on e1RM = 137.5), 2:00, 1:30 rest

Single Leg Hip Thrust/Push-up Superset:
1 x 10 x BW, 1 x 10
1 x 10 x BW, 1 x 8
1 x 10 x BW, 1 x 6
1:30 rest

Barbell Row:
3 x 5 x 135 lbs
1:30 rest

[augeleven]

290x3?
Nice!
How did that feel?

[anelson]

290x3?
Nice!
How did that feel?

Thanks! It felt pretty solid, although the 3rd rep was definitely slow. I think the past month of rep max work has helped me with the conscious aspects of a heavy(-ish) lift (staying tight, not bailing on a slow lift, etc.). I'll be continuing my yearly tradition of a holiday max test, so we'll see how well it pays off...

[anelson]

Wednesday:

Lunge:
3 x 10 x BW
1:30 rest

Bench:
1 x 2/F x 180 lbs (43,68,quit frames)
2 x 1 x 180 lbs
Total H = ~510 (based on e1RM = 197.5), 2:00,1:30 rest

Chins:
1 x 3 x BW
4 x 1 x BW
Superset with Bench

Lateral Raise:
3 x 10 x 10 lbs
0:45 rest

[anelson]

Friday:

High Bar Squat:
Warm-up only

Incline Bench:
1 x 12 x 130 lbs
2 x 6 x 130 lbs
Total H = ~240 (based on e1RM = 190), 2:00, 1:30 rest

Deadlift:
1 x 3 x 335 lbs (53,78,97 frames)
Total H = ~215 (based on e1RM = 380)

BB Curl/LTE Superset:
3 x 10 x 55 lbs, 0:30 rest

[anelson]

Monday (Taper/Calibration):

Low Bar Squat:
1 x 2 x 315 lbs (70,110 frames) (PR double)
Total H = ~265 (based on e1RM = 345 lbs)
In knee sleeves.

Bench:
1 x 1 x 190 lbs (slow)
Total H = ~250 (based on 1RM = 197.5 lbs)
Still gassed and shaky from squatting.

Deadlift:
1 x 1 x 365 lbs (110 frames)
Total H = ~250 (based on e1RM = 380 lbs)

[anelson]

Wednesday (Taper):
Squat:
1 x 2 x 225 lbs

Bench:
1 x 2 x 135 lbs

Press:
1 x 1 x 140 lbs (tied PR)
I think this was little cleaner at lockout.

SpoilerShow

[anelson]

Friday (Max Test)

Squat:
1 x 1 x 340 lbs (133 frames) (PR)

SpoilerShow

Bench:
1 x 0 x 197.5 lbs

Deadlift:
1 x 1 x 380 lbs (118 frames) (PR)

SpoilerShow

For the year, that's +15 on squat, +15 on deadlift, +5 on press, and no gain on bench. Apparently all the incline benching I did this year helped my press more than it did my bench.

[anelson]

Monday:

High Bar Squat:
1 x 5 x 245 lbs
3 x 1 x 245 lbs
Total H = ~400 (based on e1RM = 285), 2:30/2:00 rest

Bench:
1 x 10 x 135 lbs
6 x 5 x 135 lbs
Total H = ~420 (based on e1RM = 195), 2:00,1:30 rest

RDL:
5 x 10 x 135 lbs,1:30 rest

[augeleven]

Nice PRs!

[anelson]

Friday:

High Bar Squat:
1 x 1 x 265 lbs (49 frames)
Total H = ~135 (based on e1RM = 290)
Hmm.

Bench:
1 x 1 x 185 lbs (58 frames)
3 x 8 x 125 lbs (CGBP)
Total H = ~385 (based on e1RM = 195), 2:00,1:30 rest

Deadlift:
1 x 3 x 315 lbs (52,62,75 frames)
3 x 1 x 315 lbs
Total H = ~320 (based on e1RM = 365), 3:00,2:30 rest
365 is probably is good estimate of my "sustainably good form" max.

BB Curl:
1 x 13 x 65 lbs
1 x 6 x 65 lbs
1 x 4 x 65 lbs
1:00 rest

[anelson]

Monday:
Going forward, Monday will be my power day, when I'm freshest.

High Bar Squat:
1 x 1 x 275 lbs (65 frames)
Total H = ~200 (based on e1RM = 295)
Hmm.

Bench:
1 x 1 x 185 lbs (56 frames)
3 x 8 x 125 lbs (CGBP)
Total H = ~385 (based on e1RM = 195), 2:00,1:30 rest

Deadlift:
1 x 2 x 320 lbs (65,83 frames)
2 x 1 x 320 lbs
Total H = ~320 (based on e1RM = 360), 3:00,2:30 rest
These just felt a bit off. Might have been too quick of a turn around from deadlifting Friday.

BB Curl:
1 x 14 x 65 lbs
1 x 7 x 65 lbs
1 x 5 x 65 lbs
1:00 rest

[anelson]

Wednesday:

High Bar Squat:
1 x 3 x 255 lbs
2 x 1 x 255 lbs
Total H = ~270 (based on e1RM = 295), 2:30/2:00 rest

Bench:
1 x 5 x 165 lbs
4 x 1 x 165 lbs (paused)
Total H = ~380 (based on e1RM = 195), 2:00,1:30 rest

SGDL:
1 x 10 x 205 lbs
2 x 5 x 205 lbs
Total H = ~105 (based on deadlift e1RM = 360), 2:30,2:00 rest

[anelson]

Friday:

High Bar Squat:
1 x 10 x 205 lbs
3 x 5 x 205 lbs
Total H = ~270 (based on e1RM = 295), 2:30/2:00 rest
Looking back at my log, it's been ~6 weeks since I did any high-ish volume squatting. I could tell.

Bench:
1 x 10 x 135 lb
5 x 5 x 135 lbs
Total H = ~370 (based on e1RM = 195), 2:00,1:30 rest

Mini**2 Leg Blaster (From here, by way of @augeleven)
3 x (6 x air squats, 6 x in-place lunges, 6 x jumping lunges (3 each leg), 3 x Squat Jumps)
1:30 rest