BW - 227, 230, 228
Waist - 43", 43.75", 43"
sRPE @ ~8 for all
2.C:
Bench -
205X3 @8
155X15@9.5
Chin-Up 1.5s - BWX6, 6, 6 @~10
Upright Rows (Myo-Reps; 30 sec. rests) - 90X12, 3, 3, 3, 3, 3 @~9
Curls -
65X12, 12 @8, 10
55X12 @8.5
2.D:
Deadlift -
375X3 @8
290X15 @9
RDL - 290X7 @9.25
Hack Squat (Myo-Reps; 30 sec. rests) - 75X17, 5, 5, 5, 5, 5 @8/8.5
3.A:
Chin-Ups - BW+25X4, 4 @~10
Press -
147.5X1 @8.5
135X3, 3 @8
Dips - BW+20X10, 8 @8.5, 9
WG Pull-Downs (Myo-Reps; 30 sec. rests) - 85X20, 5, 5, 5, 5, 5 @8.5/8
Showing posts with label 1.5 reps. Show all posts
Showing posts with label 1.5 reps. Show all posts
Monday, December 23, 2019
Monday, December 9, 2019
Block 9. Cycle 1. Session C.
BW - 230
Waist - 43.75"
sRPE @ 7
Bench -
220X3 @8.25
155X15 @ 8.5
Chin-Ups 1.5s (bottom-half) - BWX3,3; 3,3; 3,3 @9/10
Upright Rows - (Myo-Reps; 30 sec. rests) - 90X10, 3, 3, 3, 3, 3 @8.5
BB Curls -
65X12 @9
60X12 @9
50X12 @8
Okay session.
I hoped to push Bench to 225 for the top 3@8, but warm-up made that seem unlikely, and it turned out coming in roughly on target at 220. Back-off set came in a little under target RPE @9, but I expect that on the first week or so as I dial-in the target weights.
Based on something Greg Nuckols said on a recent podcast, I thought I'd try a version of 1.5s on Chins. With this version, I get within a rep or 2 of failure on the full reps, and then I do half-reps in the bottom ROM to within a rep or 2 of failure. Not sure how to put my performance on these in context. Last block, I started un-weighted chins by getting 10 total reps across 3 sets. Here, I got 9 total, full ROM reps across 3 sets, plus nine, half-ROM reps. So...that's more? I will say, I felt a little "fresher" after these sets than I think I do after sets of full reps. We'll see!
Haven't done upright rows in a while. Thought I would be starting out with more weight for more reps, but whatevs. My traps were really sore a couple days after doing these.
Curls were also a bit weaker than I expected.
Waist - 43.75"
sRPE @ 7
Bench -
220X3 @8.25
155X15 @ 8.5
Chin-Ups 1.5s (bottom-half) - BWX3,3; 3,3; 3,3 @9/10
Upright Rows - (Myo-Reps; 30 sec. rests) - 90X10, 3, 3, 3, 3, 3 @8.5
BB Curls -
65X12 @9
60X12 @9
50X12 @8
Okay session.
I hoped to push Bench to 225 for the top 3@8, but warm-up made that seem unlikely, and it turned out coming in roughly on target at 220. Back-off set came in a little under target RPE @9, but I expect that on the first week or so as I dial-in the target weights.
Based on something Greg Nuckols said on a recent podcast, I thought I'd try a version of 1.5s on Chins. With this version, I get within a rep or 2 of failure on the full reps, and then I do half-reps in the bottom ROM to within a rep or 2 of failure. Not sure how to put my performance on these in context. Last block, I started un-weighted chins by getting 10 total reps across 3 sets. Here, I got 9 total, full ROM reps across 3 sets, plus nine, half-ROM reps. So...that's more? I will say, I felt a little "fresher" after these sets than I think I do after sets of full reps. We'll see!
Haven't done upright rows in a while. Thought I would be starting out with more weight for more reps, but whatevs. My traps were really sore a couple days after doing these.
Curls were also a bit weaker than I expected.
Wednesday, April 2, 2014
Higher Reps. Week 5. Squat
BW - 206
Squat -
95X5 (paused)
135X5 (paused)
135X5
185X4
225X3
245X2
275X1
Pause Squats - 235X5, 5
High Bar -
185X8, 6, 5
135X8*, 10
Leg Extensions -
Pyramid-up - X15, 15
Back-off - X22
Single-Leg Press - 1ppsX20, 20, 18, 18
235X5 is an all-around PR on pause squats. Both sets were grinders on the last reps, though. I was planning to progress, alternating sets of 3's and 5's and increase the weight every other week. I'll still try the 245X3 sets next week, but I'm prepared to adjust moving forward if need be.
After grind on the Pause Squats, I was diminished for the High Bars and couldn't even make 10 reps.
*After a few sets of 185, I dropped down to 135 and thought about doing Fronts (I'm done with the Hack Squat machine; made my back feel awful), but decided to do burn-outs on High-Bars instead. On the first set, for the first 5 reps I did 1.5 reps. That is, stopping half way up and going back down before going all the way back up. This felt dumb, but it did "burn out" my quads.
Used a different leg extension machine, and it was a lot heavier. That's why I have fewer pyramid sets.
Switching out lunges for single-leg presses for a while.
Squat -
95X5 (paused)
135X5 (paused)
135X5
185X4
225X3
245X2
275X1
Pause Squats - 235X5, 5
High Bar -
185X8, 6, 5
135X8*, 10
Leg Extensions -
Pyramid-up - X15, 15
Back-off - X22
Single-Leg Press - 1ppsX20, 20, 18, 18
235X5 is an all-around PR on pause squats. Both sets were grinders on the last reps, though. I was planning to progress, alternating sets of 3's and 5's and increase the weight every other week. I'll still try the 245X3 sets next week, but I'm prepared to adjust moving forward if need be.
After grind on the Pause Squats, I was diminished for the High Bars and couldn't even make 10 reps.
*After a few sets of 185, I dropped down to 135 and thought about doing Fronts (I'm done with the Hack Squat machine; made my back feel awful), but decided to do burn-outs on High-Bars instead. On the first set, for the first 5 reps I did 1.5 reps. That is, stopping half way up and going back down before going all the way back up. This felt dumb, but it did "burn out" my quads.
Used a different leg extension machine, and it was a lot heavier. That's why I have fewer pyramid sets.
Switching out lunges for single-leg presses for a while.
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