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

[SoaringSwine]

Week 11

Day 3 - 12/19/09

SSB Squat + 26c - 1RM: 150 kg

95 kg x 3 reps x 1 sets @ 7 RPE - 63% of 1RM

110 kg x 3 reps x 1 sets @ 8 RPE - 73% of 1RM

127.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

122.5 kg x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Bench (PoR) - 1RM: 115 kg

80 kg x 3 reps x 1 sets @ 7.5 RPE - 70% of 1RM

90 kg x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

97.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

92.5 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

92.5 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Romanian Deadlift - 1RM: 211 kg

110 kg x 10 reps x 1 sets @ 7 RPE - 52% of 1RM

135 kg x 10 reps x 1 sets @ 9 RPE - 64% of 1RM

135 kg x 10 reps x 1 sets @ 8 RPE - 64% of 1RM

135 kg x 10 reps x 1 sets @ 8.5 RPE - 64% of 1RM

Comments

Good early training session. Didn't feel much like lifting but it went well enough. Early Xmas dinner with my dad's side of the family now. May add comments later.

[SoaringSwine]

Week 12

Day 1 - 12/21/09

SSB Squat - 1RM: 166 kg

120 kg x 4 reps x 1 sets @ 8 RPE - 73% of 1RM

132.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

122.5 kg x 4 reps x 3 sets @ 8 RPE - 74% of 1RM

122.5 kg x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

4ct Pause Bench - 1RM: 113 kg

80 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

80 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

80 kg x 4 reps x 1 sets @ 9 RPE - 71% of 1RM

Overhead Press - 1RM: 71 kg

30 kg x 6 reps x 1 sets @ 6 RPE - 42% of 1RM

45 kg x 6 reps x 1 sets @ 8 RPE - 63% of 1RM

52.5 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

47.5 kg x 6 reps x 3 sets @ 8 RPE - 67% of 1RM

47.5 kg x 6 reps x 1 sets @ 9 RPE - 67% of 1RM

Comments

Hamstrings still sore from Saturday. Note to self: beer is not a good recovery aid. Training is not going to be 100% these next couple weeks. I should be able to make all my main sessions but my GPP days will suffer.

Anyway... Today was pretty good.

SSB Squat - much, much better than last week. Got some good work in too.

4ct Pause Bench - OK going up to the top set, then rain out of steam fast.

OHP - Good. Got lots of work in.

[ohjoshua]

its annoying for your viewers because most of your lifts use chains or pauses etc.

:nod:

[SoaringSwine]

its annoying for your viewers because most of your lifts use chains or pauses etc.

:nod:

I'm sneaky like that. And soon you're going to be contending with gear too!

Week 12

Day 2 - 12/23/09

Bench + 26c - 1RM: 100 kg

60 kg x 4 reps x 1 sets @ 7 RPE - 60% of 1RM

70 kg x 4 reps x 1 sets @ 8 RPE - 70% of 1RM

80 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

72.5 kg x 4 reps x 2 sets @ 8 RPE - 73% of 1RM

72.5 kg x 4 reps x 1 sets @ 9 RPE - 73% of 1RM

SSB Chain Suspended GM - 1RM: 128 kg

75 kg x 4 reps x 1 sets @ 7 RPE - 59% of 1RM

90 kg x 4 reps x 1 sets @ 8 RPE - 70% of 1RM

102.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

95 kg x 4 reps x 2 sets @ 8 RPE - 74% of 1RM

95 kg x 4 reps x 1 sets @ 9 RPE - 74% of 1RM

JM Press - 1RM: 56 kg

35 kg x 4 reps x 1 sets @ 7 RPE - 62% of 1RM

40 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

45 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

40 kg x 4 reps x 5 sets @ 8 RPE - 71% of 1RM

Step Ups (each leg) - 1RM: 78 kg

40 kg x 4 reps x 1 sets @ 7 RPE - 51% of 1RM

60 kg x 4 reps x 5 sets @ 8 RPE - 77% of 1RM

Comments

Bench + chains - For some reason my top set always seems to be wayyyy better than all my other sets. I guess I'm just getting into the zone for it. I should make sure I apply the same focus to my other sets. Anyway, smoked the top set, felt really smooth. Can't wait to get back into a shirt.

SSB suspended GM - Getting sick of these, glad it's the last week.

JM Press - I've only done these once before quite some time ago. Focussing on keeping the elbows high and lowering towards the nose. Weights were low, and the @9 set was probably way below what it should have been, as the work after it was easy. Felt it in the tricep near the elbow.

Step ups - Did these to a 21" box. 4 reps each leg = 8 total. Tiring! I didn't want to follow the protocol as using too much weight would escalate my chances of falling off a 21" box... That wouldn't be a very good training effect.

[SoaringSwine]

Week 12

Day 3 - 12/25/09

SSB Squat + 26c - 1RM: 146 kg

90 kg x 3 reps x 1 sets @ 7 RPE - 62% of 1RM

115 kg x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

130 kg x 2 reps x 1 sets @ 8.75 RPE - 89% of 1RM

120 kg x 3 reps x 1 sets @ 8 RPE - 82% of 1RM

120 kg x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Bench +90mm - 1RM: 82 kg

50 kg x 3 reps x 1 sets @ 7 RPE - 61% of 1RM

60 kg x 3 reps x 1 sets @ 8 RPE - 73% of 1RM

70 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

65 kg x 3 reps x 5 sets @ 8 RPE - 79% of 1RM

65 kg x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

SLDL off 2" box beltless - 1RM: 189 kg

100 kg x 6 reps x 1 sets @ 7 RPE - 53% of 1RM

120 kg x 6 reps x 1 sets @ 8 RPE - 63% of 1RM

140 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

130 kg x 6 reps x 1 sets @ 8 RPE - 69% of 1RM

130 kg x 6 reps x 1 sets @ 9 RPE - 69% of 1RM

No time for comments. Going away, will still be training but no updates. See you all in the NY.

[SoaringSwine]

Week 13

Day 1 - 12/29/10

SSB Squat (beltless) - 1RM: 153 kg

100 kg x 3 reps x 1 sets @ 7 RPE - 65% of 1RM

120 kg x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

130 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

125 kg x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

Competition Bench Press - 1RM: 112 kg

75 kg x 3 reps x 1 sets @ 7 RPE - 67% of 1RM

85 kg x 3 reps x 1 sets @ 8 RPE - 76% of 1RM

95 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

90 kg x 3 reps x 2 sets @ 8 RPE - 81% of 1RM

90 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

CG Incline Bench Press - 1RM: 97 kg

60 kg x 5 reps x 1 sets @ 7 RPE - 62% of 1RM

70 kg x 5 reps x 1 sets @ 8 RPE - 72% of 1RM

75 kg x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

70 kg x 5 reps x 2 sets @ 8 RPE - 72% of 1RM

70 kg x 5 reps x 1 sets @ 9 RPE - 72% of 1RM

Day 2 - 12/31/10

Bench +90mm - 1RM: 92 kg

70 kg x 2 reps x 1 sets @ 7.5 RPE - 76% of 1RM

80 kg x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM

82.5 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

77.5 kg x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

77.5 kg x 2 reps x 1 sets @ 9 RPE - 85% of 1RM

Deadlift (Beltless) - 1RM: 222 kg

140 kg x 2 reps x 1 sets @ 7 RPE - 63% of 1RM

180 kg x 2 reps x 1 sets @ 8 RPE - 81% of 1RM

200 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

190 kg x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

190 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

DB Extensions - 1RM: 25 kg

15 kg x 4 reps x 1 sets @ 7.5 RPE - 60% of 1RM

20 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

17.5 kg x 4 reps x 2 sets @ 8 RPE - 70% of 1RM

17.5 kg x 4 reps x 1 sets @ 9 RPE - 70% of 1RM

Front Squat - 1RM: 125 kg

80 kg x 4 reps x 1 sets @ 8 RPE - 64% of 1RM

100 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

95 kg x 4 reps x 2 sets @ 8 RPE - 76% of 1RM

95 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Day 3 - 1/3/10

Squat - 1RM: 178 kg

120 kg x 2 reps x 1 sets @ 7 RPE - 68% of 1RM

140 kg x 2 reps x 1 sets @ 8 RPE - 79% of 1RM

160 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

155 kg x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

CG Bench Press - 1RM: 106 kg

75 kg x 3 reps x 1 sets @ 7.5 RPE - 71% of 1RM

85 kg x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

90 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

SLDL off 2" box beltless- 1RM: 197 kg

120 kg x 5 reps x 1 sets @ 7 RPE - 61% of 1RM

140 kg x 5 reps x 1 sets @ 8 RPE - 71% of 1RM

150 kg x 5 reps x 1 sets @ 8.5 RPE - 76% of 1RM

150 kg x 5 reps x 1 sets @ 9.5 RPE - 76% of 1RM

Comments

Holiday training. On top of all this I spent many hours each day swimming/kayaking/walking around the Abel Tasman, which looked something like this:

Got a bit boozed on New Years, but oh well... Had change a lot of stuff around in my training, but got some decent work in. Normal training will resume tomorrow.

[SoaringSwine]

Week 14

Day 1 - 1/5/10

Suit Squat - 1RM: 233 kg

180 kg x 2 reps x 1 sets @ 7 RPE - 77% of 1RM

200 kg x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

210 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

200 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Competition Bench Press - 1RM: 111 kg

80 kg x 2 reps x 1 sets @ 7.5 RPE - 72% of 1RM

90 kg x 2 reps x 1 sets @ 8 RPE - 81% of 1RM

100 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

95 kg x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

95 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

CG Incline Bench Press - 1RM: 94 kg

60 kg x 5 reps x 1 sets @ 7 RPE - 64% of 1RM

67.5 kg x 5 reps x 1 sets @ 8 RPE - 72% of 1RM

75 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

70 kg x 5 reps x 1 sets @ 9 RPE - 75% of 1RM

Comments

Suit Squat - First time back in a suit for 7-8 months. Forgot how freaking hard it is. My eyes still feel funny. The 210kg and last set were around 3-4" above parallel. Not bad for the first time in ages.

Bench - Went okay for how stuffed I was feeling.

[ohjoshua]

huh?

200kg*2???

i thought your PB was like 192.5kg?

[SoaringSwine]

huh?

200kg*2???

i thought your PB was like 192.5kg?

210 x 2 thank you very much. I'm wearing a squat suit.

[SoaringSwine]

Week 14

Day 2 - 1/7/10

Shirt Bench (training) - 1RM: 129 kg

100 kg x 2 reps x 1 sets @ 7 RPE - 78% of 1RM

110 kg x 2 reps x 1 sets @ 8 RPE - 85% of 1RM

115 kg x 2 reps x 1 sets @ 8 RPE - 89% of 1RM

120 kg x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM

112.5 kg x 2 reps x 2 sets @ 8 RPE - 87% of 1RM

112.5 kg x 2 reps x 1 sets @ 9 RPE - 87% of 1RM

Deadlift - 1RM: 242 kg

180 kg x 2 reps x 1 sets @ 7.5 RPE - 75% of 1RM

200 kg x 2 reps x 1 sets @ 8 RPE - 83% of 1RM

220 kg x 2 reps x 1 sets @ 9.25 RPE - 91% of 1RM

207.5 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

CG 3 Board Press - 1RM: 138 kg

100 kg x 4 reps x 1 sets @ 8 RPE - 73% of 1RM

110 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

105 kg x 4 reps x 2 sets @ 8 RPE - 76% of 1RM

105 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

SSB Good Morning - 1RM: 100 kg

60 kg x 4 reps x 1 sets @ 7 RPE - 60% of 1RM

70 kg x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM

80 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

75 kg x 4 reps x 2 sets @ 8.5 RPE - 75% of 1RM

Comments

Tough training session! I really need to find my camera charger, so I can video my geared lifts.

Shirt bench - Wearing my training shirt. It's the exact same size and make as the shirt I plan to use for comps, but a lot more beat up. For first time back, this went pretty well. All solid presses, but I was touching quite low. I might need to let the shirt ride up a little. I did the 100kg set to 2 board, but everything else was to the chest.

Deadlift - Reps were a bit slow off the ground, but otherwise solid.

CG 3 Board - My triceps were not happy with me...

[SoaringSwine]

Powerlifting progress report:

Did it three days ago, only just had it pointed out to me.

[ohjoshua]

is that from straining?

[SoaringSwine]

is that from straining?

Yep, squatting in the suit.

Week 14

Day 3 - 1/9/10

SSB Squat - 1RM: 149 kg

120 kg x 2 reps x 1 sets @ 7 RPE - 80% of 1RM

135 kg x 2 reps x 1 sets @ 8 RPE - 90% of 1RM

145 kg x 2 reps x 1 sets @ 11 RPE - 97% of 1RM

135 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

Floor Press - 1RM: 122 kg

80 kg x 2 reps x 1 sets @ 7 RPE - 66% of 1RM

95 kg x 2 reps x 1 sets @ 8 RPE - 78% of 1RM

105 kg x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

110 kg x 2 reps x 1 sets @ 9 RPE - 90% of 1RM

105 kg x 2 reps x 1 sets @ 8 RPE - 86% of 1RM

105 kg x 2 reps x 1 sets @ 9 RPE - 86% of 1RM

Snatch Grip Deadlift - 1RM: 211 kg

110 kg x 5 reps x 1 sets @ 7 RPE - 52% of 1RM

140 kg x 5 reps x 1 sets @ 8 RPE - 66% of 1RM

162.5 kg x 5 reps x 1 sets @ 9 RPE - 77% of 1RM

155 kg x 5 reps x 1 sets @ 8 RPE - 73% of 1RM

155 kg x 5 reps x 1 sets @ 9 RPE - 73% of 1RM

Comments

Good news: have my camera charger back. Bad news: crap training session. Felt really sluggish today, badly estimated by preparedness in the SSB Squat, failed on the second rep. Everything else was a massive drag. I must get up a bit early if I'm training early, get more food in me, wake up, etc.

[SoaringSwine]

Week 15

Day 1 - 1/11/10

Suit Squat - 1RM: 241 kg

170 kg x 3 reps x 1 sets @ 7 RPE - 71% of 1RM

190 kg x 3 reps x 1 sets @ 8 RPE - 79% of 1RM

205 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

195 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Competition Bench Press - 1RM: 115 kg

75 kg x 3 reps x 1 sets @ 7 RPE - 65% of 1RM

87.5 kg x 3 reps x 1 sets @ 8 RPE - 76% of 1RM

97.5 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

92.5 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

92.5 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Overhead Press - 1RM: 74 kg

40 kg x 6 reps x 1 sets @ 7 RPE - 54% of 1RM

50 kg x 6 reps x 1 sets @ 8 RPE - 67% of 1RM

55 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

50 kg x 6 reps x 1 sets @ 9 RPE - 67% of 1RM

Comments

Suit Squat - Still a bit high, weight is shifting forward in the hole. Might get my stance a little wider. Any suggestions?

Comp Bench - Felt strong, pretty happy with this.

[ohjoshua]

wow!

That RPE of 9 looked pretty fast/easy?

good on you mate.

but as you noted... still a little high

[SoaringSwine]

Thanks Josh. While it may have looked easy, I assure you it felt quite hard.

Week 15

Day 2 - 1/13/10

Shirt Bench (training) - 1RM: 135 kg

100 kg x 3 reps x 1 sets @ 7 RPE - 74% of 1RM

110 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

115 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

110 kg x 3 reps x 1 sets @ 8 RPE - 81% of 1RM

Deadlift - 1RM: 247 kg

170 kg x 3 reps x 1 sets @ 7 RPE - 69% of 1RM

190 kg x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

210 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

200 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

CG 3 Board Press - 1RM: 141 kg

80 kg x 4 reps x 1 sets @ 7 RPE - 57% of 1RM

100 kg x 4 reps x 1 sets @ 8 RPE - 71% of 1RM

112.5 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

107.5 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

SSB Good Morning - 1RM: 113 kg

60 kg x 4 reps x 1 sets @ 7 RPE - 53% of 1RM

75 kg x 4 reps x 1 sets @ 8 RPE - 67% of 1RM

90 kg x 4 reps x 1 sets @ 9 RPE - 80% of 1RM

85 kg x 4 reps x 1 sets @ 8 RPE - 76% of 1RM

85 kg x 4 reps x 1 sets @ 9 RPE - 76% of 1RM

Comments

Shirt bench - Still got a wee way to go to get comfortable. Still a bit inconsistent with the lowers, needs to be a tad higher. Got some reps right, and for most of the sets it seems the more reps I did the better I got! Ass popped up on the first rep of the top set, gotta cut that out. After the first 110kg set I started getting odd pains in my shoulders, shooting down my arms etc. Ended up cutting the benching a bit short. The pain has gone away now, I don't think it was anything serious.

Deadlift - Pretty happy with this. Nice wee PB and felt solid enough.

Video to come shortly

[SoaringSwine]

[ThePman]

Did you get that RTS app to spit your numbers out in kg, or do you just edit it after the fact? I can't see a setting to put things in kilos.

[ohjoshua]

Awesome lifting!

that 210*3 was pretty cool.

[SoaringSwine]

Thanks Josh.

Matt - I just drop it into word and change everything at once.

[SoaringSwine]

Week 15

Day 3 - 1/16/10

SSB Squat - 1RM: 159 kg

100 kg x 3 reps x 1 sets @ 7 RPE - 63% of 1RM

120 kg x 3 reps x 1 sets @ 8 RPE - 76% of 1RM

135 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

127.5 kg x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

127.5 kg x 3 reps x 1 sets @ 9 RPE - 80% of 1RM

Floor Press - 1RM: 124 kg

80 kg x 3 reps x 1 sets @ 7 RPE - 65% of 1RM

95 kg x 3 reps x 1 sets @ 8 RPE - 77% of 1RM

105 kg x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

100 kg x 3 reps x 2 sets @ 8 RPE - 81% of 1RM

100 kg x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Snatch Grip Deadlift - 1RM: 216 kg

110 kg x 6 reps x 1 sets @ 7 RPE - 51% of 1RM

140 kg x 6 reps x 1 sets @ 8 RPE - 65% of 1RM

160 kg x 6 reps x 1 sets @ 9 RPE - 74% of 1RM

152.5 kg x 6 reps x 1 sets @ 8 RPE - 71% of 1RM

152.5 kg x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

Comments

Really good session. Got a lot of work in on the squats. Starting to feel a bit beat up at the moment. Not totally because of training, I've also been helping move stuff the last couple days. Pretty knackered. Joints are starting to get a little bit beaten up too. I've got to make sure I keep taking my fish oil!

Next week is skills assessment, I'm looking forward to it. Just working up to ~95%, but the squat and bench numbers will still be sizeable PBs from where I was in April with gear. The week after I have a deload, then the countdown to competition begins! I'm feeling really motivated to train at the moment, the competition can't come soon enough.

[Gym rat]

wicked lifting \:D/ \:D/

[Viking Power]

Hey SS

Good video's, good deadlifts, great training keep it up.

VP

[SoaringSwine]

Thanks guys.

[SoaringSwine]

Week 16

Day 1 - 1/18/10

Suit Squat - 1RM: 245 kg

200 kg x 1 reps x 1 sets @ 7 RPE - 82% of 1RM

220 kg x 1 reps x 1 sets @ 8 RPE - 90% of 1RM

227.5 kg x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM

Competition Bench Press - 1RM: 110 kg

90 kg x 1 reps x 1 sets @ 7 RPE - 82% of 1RM

100 kg x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM

105 kg x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

100 kg x 1 reps x 1 sets @ 9 RPE - 91% of 1RM

Overhead Press - 1RM: 74 kg

40 kg x 8 reps x 1 sets @ 7 RPE - 54% of 1RM

45 kg x 8 reps x 1 sets @ 8 RPE - 61% of 1RM

50 kg x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

47.5 kg x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

Comments

Suit Squat - Still things to work on, but a big improvement from last session. 227 was a bit high but getting there. Pretty happy with the speed coming back up. Big things coming up in April!

Bench - Wasn't feeling it 100% today but was solid enough. Was made to do a fairly lengthy pause!