Went better than expected. The 2" deficit is a pretty good deficit for me since it puts me in a bad enough position, but not so much that I look like Quasimodo while pulling. The 400+ mental barrier is feeling a lot smaller.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Haha, thanks for the comments guys.
Volume, Week 1, Day 2
Friday 3/23/12
Oly squat
3x275 @7.5
3x295 @7.5
3x315 @8 (barely an 8)
3x335 @8.5 ---> meh over shot by a bit
3x305 @7.5
3x305 @7.5
3x305 @8
Regarding the overshot top set, I've realized and need to remember to hit a hard 7 or easy 8. With that in mind, I should stopped at 315. Moving up to 320 or 325 may have been ok. The important thing is that I remember today's lesson.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Volume, Week 1, Day 3
Sunday 3/25/12
Military press
3x155 @7
3x175 @7.5
3x185 @8 ---> an ez 8
3x170 @7
3x170 @7
3x170 @7.5
3x170 @7.5
3x170 @8
Luv me sum military pressing.
Sumo(rai) deadlift
3x295 @7 ---> shoes off so as to effectively spread the floor
3x315 @7.5
3x335 @8 ---> an ez 8
Sumo pulls actually felt good. Had trouble spreading the floor with my shoes on, so decided to take them off. Pretty glad I decided to try out sumo. I'm looking forward to working on them more.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
phlegms wrote:
Good stuff as always. Now that you've experimented with the Perceived effort stuff for your reps/sets how have you found them overall?
Thanks man! I don't see myself going away from using RPEs. I like how I can more objectively judge how hard/easy a set/rep is. I also like how using RPEs kinda takes care of the good and bad days in that on a good day I may hit 3x300 @9 but on a bad day I may hit 3x270 @9. Regardless I still put in the same effort.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Oddly I'm looking forward to pulling sumo again.
On a completely unrelated training note, I got a test back today, one that I was worried about. Turns out I got the 2nd highest grade feelsgoodman.jpg.
AquaCruzer wrote:
On a completely unrelated training note, I got a test back today, one that I was worried about. Turns out I got the 2nd highest grade feelsgoodman.jpg.
Score. I gotta' get with you on these academic levels.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Block 1, Week 2, Day 1
Thursday 2/29/12
Oly squat
3x265 @7
3x285 @7.5
3x305 @7.5
3x325 @8.5 ---> 3rd rep was kinda wonky
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @7.5
3x290 @8 ---> probably more like a 7.5, could've done a few more sets but my knees were on fire, in a good way that is
Pulling the bar into my traps on the way up helped drive my elbows under the bar which seemed to help prevent my hips shooting up.
Bench press ---> changed bars, middle finger on rings
3x225 @7 ---> right elbow felt a bit weird
3x245 @7
3x265 @8 ---> meh
3x250 @8 ---> meh again
Had no confidence, stability, nor pop off my chest. I much prefer a close grip.
Join date: Oct 2010
Location: Texas, USA
Posts: 2792
Block 1, Week 2, Day 2
Friday 3/30/12
Military press
3x155 @7
3x165 @7.5
3x175 @7.5
3x185 @8
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @7.5
3x165 @8 ---> barely an 8, felt like I had a few more sets in me
Focused on screwing/tucking my elbows forward prior to pressing. Seemed to help create more torque and pop off my shoulders. OHPing feels amazin'
Cleans - worked up to 1x195
Sumo pull
Did warm up sets, but back was rather stiff so did mobility work
