This morning session Squat (beltless) 160kg x 1 @8RPE 150kg x 6 @9RPE 140kg x 6 @8RPE 140kg x 6 @8RPE Comp Bench 130kg x 1 @8RPE 120kg x 5 @7RPE 120kg x 5 @7RPE 120kg x 5 @7RPE Push Press 65kg x 9 @6RPE 67.5kg x 9 @7RPE 70kg x 9 @8RPE 70kg x 9 @8RPE 70kg x 9 @8RPE 70kg x 9 @9RPE
Still feeling pretty beat up from Sunday, back is a bit tight and sore, but I guess that's to be expected. Anyway today's session Deadlifts 220kg x 1 @8RPE 195kg x 6 @9RPE 182.5kg x [email protected] 182.5kg x 6 @9RPE 2ct Pause Bench 117kg x 1 @ 7.5RPE 110kg x 4 @8.5RPE 102.5kg x 4 @7RPE 102.5kg x 4 @8RPE DB Lunges 15kg DBs x 9 17.5kg DBs x 9 20kg DBs x 9 20kg DBs x9 20kg DBs x9 20kg DBs x9
I had to go to a very dark place to get those 11 reps, and was caffeined to the eyeballs, loads of adrenaline, and a fair few people screaming at me. My aim is to get 260 by the end of this of this current 12 week cycle.
Havent logged the last few session as had problems getting on the site. This mornings session; Squat W/belt 182.5kg x 1 @8RPE 160kg x 6 @9RPE 150kg x 6 @9RPE 145kg x 6 @8.5RPE Comp Bench 140kg x 1 @8RPE 127.5kg x 5 @8RPE 120kg x 5 @8RPE 120kg x 5 @9RPE Push Press 60kg x 9 62.5kg x 9 65kg x 9 65kg x 9 65kg x 9 65kg x 9 Some squats from today
Currently using the Reactive Training Systems Log to track my workouts, and its pretty good, especially if you use RPE's and auto regulation. Its free to everyone and worth a try. The Log: http://www.reactivetrainingsystems.com/AppHome A bit about how to use it:
Todays Session; Deadlift 220kg x 1 @8 200kg x 6 @9 187.5kg x 6 @8 187.5kg x 6 @8 2ct Pause Bench 125kg x 1 @8 115kg x 4 @9 110kg x 4 @7 110kg x 4 @7 Hack Squats (Machine) 108kg x 9 115kg x 9 122kg x 9 122kg x 9 122kg x 9 122kg x 9
I did try and do them with a barbel but found it awkward as f*ck! Protocol on the program was either lunges or hack squats, and as I was running out of time opted for the hack squats
This mornings session 2ct Pause Beltless Squat 155kg x 1 @8rpe 145kg x 4 @9rpe 130kg x 4 @7rpe 130kg x 4 @8rpe Bench (TnG) 142.5kg x 1 @8rpe 125kg (8 sets of 3) @7-8.5rpe
I just felt really awkward. having said that, I've never really spent time doing it. I might incorporate them more in my next cycle after project momentum.
Friday 10th March 2ct Pause Deadlift Weight:185 kgs x 1 RPE:8 Weight:175 kgs x 4 RPE:9 Weight:165 kgs x 4 RPE:7 Weight:165 kgs x 4 RPE:7 https://www.instagram.com/p/BRcxJZlh8le/?taken-by=moose_lifts Pin Press (Chest Level) Weight:140 kgs x 1 RPE:9 Weight:130 kgs x 4 RPE:10 Weight:120 kgs x 4 RPE:9.5 Weight:115 kgs x 4 RPE:8.5 Seated Row Weight: 78 kgs x 9 RPE: 6 Weight: 83 kgs x 9 RPE: 8 Weight: 83 kgs x 9 RPE: 9 Weight: 73 kgs x 9 RPE: 8 Weight: 68 kgs x 9 RPE: 8 Weight: 68 kgs x 9 RPE: 8 ------------------------------------------------------------------------------- This morning Squat w/belt Weight: 182.5 kgs x 1 RPE: 9 Weight: 152.5 kgs x 6 RPE: 9 Weight: 142.5 kgs x 6 RPE: 7 Weight: 142.5 kgs x 6 RPE: 7 https://www.instagram.com/p/BRppSOQh4Az/?taken-by=moose_lifts Comp Bench Weight: 135 kgs x 1 RPE: 7.5 Weight: 122.5 kgs x 5 RPE: 8.5 Weight: 115 kgs x 5 RPE: 7 Weight: 115 kgs x 5 RPE: 8 https://www.instagram.com/p/BRpppzNhyAx/?taken-by=moose_lifts OHP Weight: 60 kgs x 8 RPE: 6 Weight: 62.5 kgs x 8 RPE: 7 Weight: 65 kgs x 8 RPE: 8 Weight: 65 kgs x 8 RPE: 8 Weight: 65 kgs x 8 RPE: 8 Weight: 65 kgs x 8 RPE: 8.5
