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I'm the hipsquatapotamus, my deads are bottomless...

SoaringSwine

By SoaringSwine
in Workout journals

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SoaringSwine Senior member

SoaringSwine

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Week 1 Day 1

key:

weight x reps x sets @RPE, % of max, volume

9/14/09 Paused Bench Press

Est. 1RM: 100kg (~20mins)

75 x3 x1 @7 75% 225

82.5 x3 x3 @8 83% 743

85 x3 x2 @8 85% 510

87.5 x3 x1 @9 88% 263

Total NL 21 83% 1741

CG Bench Press

Est. 1RM: 94kg (12mins)

75 x3 x1 @7.5 80% 225

80 x3 x2 @8 85% 480

80 x3 x1 @8.5 85% 240

80 x3 x1 @9 85% 240

Total NL 15 84% 1185

Seated DB Shoulder Press (lb)

Est. 1RM: 67 lbs (10 mins)

25 x10 x1 @6 37% 250

40 x8 x1 @7 60% 320

45 x8 x1 @8.5 67% 360

45 x8 x1 @9 67% 360

Total NL 34 58% 1290

Totals NL 70 75% 4216

+ some lat pulls downs (4x8-10).

Total workout time ~1:00

Obviously this looks a little different from usual... I'm using RTS principles (and the workout log on the RTS site, which works out the volume etc. for you). The @ refers to the rate of perceived exertion:

10 = maximal effort (0 reps left in the tank)

9 = Last rep tough (1 rep left in the tank)

8 = Weight too heavy to maintain fast bar speed, but not a struggle (2-4 reps left in tank)

7 = weight moves quickly when maximal force is applied (speed work)

6 = light speed work

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SoaringSwine Senior member

SoaringSwine

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Reverse Band Bench Press

Minibands taking off about 22kg at the chest, 5kg at lockout

100kg x 3 @ 7

3 x 110kg x 3 @8

110kg x 3 @8.5

110kg x 3 @9

Floor Press

80kg x 4 @7

90kg x 4 @9

3 x 85kg x 4 @8

85kg x 4 @8.5

85kg x 4 @9

Close Grip 3 Board with light bands

Bands adding about 30kg at lockout

80kg x 6 @7.5

85kg x 5 @9

80kg x 6 @8.5

80kg x 6 @10

Chest Supported Row

4 x 10

Comments

Training time just under an hour. Left elbow a bit niggly but survived okay. Rib thing a bit tender from physio yesterday.

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SoaringSwine Senior member

SoaringSwine

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Squat

120kg x 3 @7

140kg x 3 @8

Physio said I should test this out today with a moderate weight. Didn't get the nasty pain I had, but still not 100% yet.

Deadlift off 4" Box

170kg x 3

5 x 180kg x 3 @8

180kg x 3 @8.5

I think I'm weaker with these than from the floor. Got better after the first couple sets though.

Front Squat

60 x 6 @7

2 x 80 x 6 @8

80 x 6 @9

Russian Twists

3 x 10

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SoaringSwine Senior member

SoaringSwine

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nice squatting mate.

im gunning for the 80kg fronts tonight :)

Good to see you're back into it SS 8)

Cheers guys. It's good to be getting back into things properly, I definitely won't be squatting hardout for a wee while yet, but definitely on the mend.

In other news... My bands arrived from the states today. Not I can do some extra workouts at home.

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SoaringSwine Senior member

SoaringSwine

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Physio said I should test this out today with a moderate weight. Didn't get the nasty pain I had, but still not 100% yet

Are you one hundy now? :)

Not quite, but getting there. I picked a squat variation I can't use a lot of weight today to ease myself back in. Though paused squats are easy on the back, they're hard as F(*&!

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rose Veteran member

rose

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Not quite, but getting there. I picked a squat variation I can't use a lot of weight today to ease myself back in. Though paused squats are easy on the back, they're hard as F(*&!

Ummm, yeah! :notworthy: Good to hear you're getting there StrongSwine :nod:

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SoaringSwine Senior member

SoaringSwine

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Reverse Band Bench Press

With minibands

100kg x 2 @7

3 x 115kg x 2 @8

115kg x 2 @8.5

115kg x 2 @9

Floor Press

80kg x 3 @7

90kg x 3 @8

90kg x 3 @7.5

95kg x 3 @9

2 x 90kg x 3 @8

90kg x 3 @9

CG 3 Board Bench against light bands

77.5kg x 6 @7

3 x 82.5kg x 6 @8

82.5kg x 6 @9

Chest Supported Rows

4 x 10

Battling Ropes

2 sets

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SoaringSwine Senior member

SoaringSwine

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4ct Paused Bench

75kg x 4 @7

80kg x 4 @8

82.5kg x 4 @8.75

80kg x 4 @9

Using the "1-1000, 2-1000, etc." count. Man it seems to take forever. I was a bit tired from yesterday's 2 board but nothing major.

3ct Paused Deadlift (beltless)

Pausing just after breaking it from the floor

130kg x 4 @7.5

140kg x 4 @8

150kg x 4 @8.5

155kg x 4 @9

150kg x 4 @9

Woah! These are tough! It was really tough holding the pause (just off the floor). I'm not used to lifting without a belt so that was tough too. All and all a really humbling exercise, using a lot less than regular deads.

DB Bench

55lb x 6 @7

65lb x 6 @8

70lb x 6 @8.75

67.5lb x 6 @9

Lunges

60kg x 6 @8

70kg x 6 @8

80kg x 6 @9

77.5kg x 6 @9

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SoaringSwine Senior member

SoaringSwine

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GPP

Side lying external rotations

3 x 10

Circuit

Barbell Rows x10

Lunges x10 (each leg)

Hammer curls x 15

Military Press x 6

Repeated 3 times

Conditioning

10 mins rowing (30s keeping below 1:50/500m, 1m keeping below 2:20)

10 mins cycling

Stretching

10 mins stretching my quads, hammies, glutes and hips

Recovery

Some tendering loving care with my foam roller

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SoaringSwine Senior member

SoaringSwine

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3ct Pause Squat (beltless)

125kg x 4 @8

130kg x 4 @9

Felt pain in my rib again, so shut it down early. This thing better not come back...

1/2 Board Bench Press

80kg x 4 @7

90kg x 4 @8

95kg x 4 @9

92.5kg x 4 @9

Tried out my new wrist wraps today. Very nice, I like!

Romanian Deadlift

100kg x 8 @8

120kg x 8 @9

Pain again.

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SoaringSwine Senior member

SoaringSwine

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Squat

140kg x 3 @8

150kg x 3 @9

142.5kg x 3 @8.25

142.5kg x 3 @9

The ribs weren't feeling too bad during, but I'm definitely feeling them now. Bad move I think. I see the physio next again on Wednesday. Needless to say I'm not happy at all. As far as the squats went, form wasn't consistent. Some reps were good, others not so good. But it feels like my previous strength is somewhat returning.

2 Board Press

100kg x 3 @7

112.5kg x 3 @8

122.5kg x 2 @9

4 x 112.5kg x 3 @8

112.5kg x 4 @9

I was aiming for 122.5 x 3 @9 to set a small PB, but for some reason I just did badly on that set. I just wasn't tight enough. I think the strength was definitely there for 122.5 x 3 @9, as shown by the work I got through with the lighter 5% weight.

CG 3 Board Press

10 x 92.5kg @8

10 x 97.5kg @9.5

9 x 92.5kg @10

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