I have no idea what's going on anymore.

[SoaringSwine]

The estimated 1RMs leading up to last comp for squat and deadlift were pretty much bang on for me. The bench estimate was a tad high for me. Bearing in mind the higher the RPE and the less reps, the more accurate it gets.

[ThePman]

Day 1 - 2/15/10

Squat - 1RM: 155 kg

60 kg x 5 reps @ 6 RPE - 39% of 1RM

72.5 kg x 5 reps @ 6 RPE - 47% of 1RM

85 kg x 5 reps @ 6 RPE - 55% of 1RM

97.5 kg x 5 reps @ 7 RPE - 63% of 1RM

110 kg x 5 reps @ 7 RPE - 71% of 1RM

Bench Press - 1RM: 134 kg

85 kg x 5 reps @ 7 RPE - 63% of 1RM

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

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

Close-grip Bench - 1RM: 122 kg

90 kg x 5 reps x 4 sets @ 8 RPE - 74% of 1RM

90 kg x 3 reps @ 8 RPE - 74% of 1RM

Chinups - 1RM: 133 kg

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

I've been junk-loading (aka binging) since around Thursday. Weight was back up to 89.7, which is good. Felt a tad more recovered as well, which is also good. Back to normal eating tomorrow.

Pretty good workout. Squats felt great, bench felt a little heavy on the work sets, so I left the 107.5 set at a good triple. The close-grips with the fat bar felt strong, as did the chins.

[ThePman]

Day 2 - 2/17/10

Front Squat - 1RM: 118 kg

100 kg x 1 reps x 8 sets @ 7 RPE - 85% of 1RM

Overhead Press - 1RM: 67 kg

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

Deadlift - 1RM: 250 kg

210 kg x 1 reps x 8 sets @ 8 RPE - 84% of 1RM

This session felt a ton better than last week. I think I'm getting used to the workload, or whatever.

I did belt up for all but the first deadlift, which helped, and I videod the last set just for some good roundbackin' fun.

[SoaringSwine]

Fellow round backer checking in :pfft:

[Viking Power]

Hey P Man

Not bad mate - keep it up

VP

[jono]

nice deads mate

[ThePman]

Cheers fullas.

Day 3 - 2/19/10

Squat - 1RM: 137 kg

60 kg x 5 reps @ 6 RPE - 44% of 1RM

72.5 kg x 5 reps @ 6 RPE - 53% of 1RM

85 kg x 5 reps @ 6 RPE - 62% of 1RM

97.5 kg x 5 reps @ 7 RPE - 71% of 1RM

Incline Bench - 1RM: 100 kg

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

Barbell Row - 1RM: 125 kg

100 kg x 3 reps x 5 sets @ 8 RPE - 80% of 1RM

BB rows were done strict style, each rep starting from the floor. I really need to get back to doing these consistently, and I just couldn't face power cleans tonight - the Weds session is wiping out my pulling strength for the week. Rows may be the permanent replacement.

Finished up with bb curlz for one set of 20, and 45-degree back raises for one set of 35.

I started back on creatine last week, and I think I've got a little bloat kicking in from that.

[drizzt]

Phew, you made that dead look easy, nice!

KUTGW

[ThePman]

haha. 210 is still a reasonably heavy weight for me but the strength/reps curve on the DL is so stretched out for me that it's ridiculous. I'm planning to shoot for the 250 no later than 2 weeks. It could be as soon as next Wednesday if I feel up to it.

Day 1 - 2/22/10

Squat - 1RM: 162 kg

60 kg x 5 reps @ 6 RPE - 37% of 1RM

75 kg x 5 reps @ 6 RPE - 46% of 1RM

90 kg x 5 reps @ 6 RPE - 56% of 1RM

105 kg x 5 reps @ 7 RPE - 65% of 1RM

115 kg x 5 reps @ 7 RPE - 71% of 1RM

A few sets of benching here, wanted to take a deload here before starting the next 5/3/1 cycle. I only went up to 80x3.

Close-grip Bench w/ Fat Gripz - 1RM: 122 kg

90 kg x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

Chinups - 1RM: 133 kg

120 kg x 1 reps x 10 sets @ 8 RPE - 90% of 1RM

Then one set of 15 pullups and 2 sets of 6 for weighted abs.

Squats are still going up nicely, no warning signs from the adductor or the quad so far. I'm keeping fingers crossed. I think I can get another week or two adding 5kg before I decide to cut it back to 2.5kg increments. But I may take another approach; I'll just have to see what happens.

[steak]

Nice bit of work there Matt. Nice dead in the vid 8)

Roundbackers

[Laver]

A few sets of benching here, wanted to take a deload here before starting the next 5/3/1 cycle. I only went up to 80x3.

What does the 5/3/1 mean?

[ThePman]

What does the 5/3/1 mean?

http://www.flexcart.com/members/eliteft ... 0&pid=2976

I'm using the %s from that to program my bench work sets for the moment.

Day 2 - 2/24/10

Front Squat - 1RM: 118 kg

100 kg x 1 reps x 10 sets @ 7 RPE - 85% of 1RM

Overhead Press - 1RM: 70 kg

60 kg x 1 reps x 10 sets @ 8 RPE - 86% of 1RM

Deadlift - 1RM: 256 kg

210 kg x 1 reps x 10 sets @ 8 RPE - 82% of 1RM

Best workout so far. I won't say everything flew up, but everything was smooth and felt fast, if heavy on some of the reps. Still kept the rests timed at 60s on the FSQ and OHP, 2 minutes on the DL. I only belted up on the last 5 sets, just because I felt so good tonight.

I'll probably try a gym-max on the DL next week, to see if I can smoke 250. I'm still weighing right around 89, so that'll be nice.

[ThePman]

Day 3 - 2/26/10

Squat - 1RM: 148 kg

60 kg x 5 reps @ 6 RPE - 41% of 1RM

75 kg x 5 reps @ 6 RPE - 51% of 1RM

90 kg x 5 reps @ 6 RPE - 61% of 1RM

105 kg x 5 reps @ 7 RPE - 71% of 1RM

Incline Bench - 1RM: 106 kg

90 kg x 1 reps x 10 sets @ 7 RPE - 85% of 1RM

Barbell Row - 1RM: 125 kg

100 kg x 3 reps x 6 sets @ 8 RPE - 80% of 1RM

Finished up with 2 sets of barbell curlz for high reps and one set of 40 back raises.

[steak]

Journals looking good...good luck with the 250 dead :nod: Smash it :twisted:

[ThePman]

Word. My indicator numbers are all up a good bit from when I hit 240 back in November, so I'm optimistic. Won't know until it's done, though.

Day 1 - 3/1/10

Squat - 1RM: 162 kg

60 kg x 5 reps @ 6 RPE - 37% of 1RM

75 kg x 5 reps @ 6 RPE - 46% of 1RM

90 kg x 5 reps @ 6 RPE - 56% of 1RM

105 kg x 5 reps @ 7 RPE - 65% of 1RM

120 kg x 5 reps @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 133 kg

75 kg x 5 reps @ 6 RPE - 56% of 1RM

87.5 kg x 5 reps @ 7 RPE - 66% of 1RM

100 kg x 8 reps @ 8 RPE - 75% of 1RM

Close-grip Bench - 1RM: 120 kg

92.5 kg x 3 reps x 5 sets @ 7 RPE - 77% of 1RM

Chinups - 1RM: 132 kg

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

Quad gave me a little grief on the fourth set w/ 105, but like before it didn't actually feel like a tear, more like some scar tissue moving around, so I went ahead and did the last set at 120. I'm glad I didn't puss out, cause there wasn't so much as a pain during the set. It throbbed a little after the fact, but nothing major. The damn thing just needs to get over it.

Benching is still going quite well, easing back up there and the shoulders are both cooperating. The mobility stuff I've been doing has been working over the shoulder capsules and all the soft tissue around it, which seems to keep them happy.

I was back up to almost 90kg today, which is no doubt due to some water-bloat from drinking Saturday night and all the pies I've been eating lately. Oops.

[rose]

ThePieman :grin:

[startinfromscratch]

i was sitting at the gilles ave/owens rd lights at 6am this morning, and a pman-like figure jogged past my bonnet... you doing cardio bro????

[ThePman]

ThePieman :grin:

We don't have the damn things in 'merka and I've been hooked on them since the day I set foot in 'straya. Worse things to be hooked on I guess.

i was sitting at the gilles ave/owens rd lights at 6am this morning, and a pman-like figure jogged past my bonnet... you doing cardio bro????

This is unlikely, not because of someone doing cardio in that general area, but more because of the 6am part.

[ThePman]

DL session tonight:

140x3 hooked

180x2 hooked

220x1, easy

+ belt

250x Miss at the knees. So damn close, just didn't have the gas in the tank to seal the deal at lockout.

Weighed 88.6, so that miss was too bad - would've been 2.8x BW. At least I've got some ideas on what to train in the next little bit, anyway.

[SoaringSwine]

Guts

Hate to say it Pman, but I think I'm going to win the race to 600 8)

[ThePman]

I wasn't ever in a race. As long as I get it before 2011 I'm happy. Racing = exploding joints.

[steak]

bugga! next time then :twisted:

[drizzt]

Nice deads, pity about the 250 though. Triple bodyweight doesn't look far off!

Is what you listed both warmup, and working sets? Do you peg back the volume when you are going for a bigger lift (such as 250)?

[ThePman]

Is what you listed both warmup, and working sets? Do you peg back the volume when you are going for a bigger lift (such as 250)?

No working sets. That was just a max-test. No point in doing volume when trying to hit your best.

[nate225]

DL session tonight:

140x3 hooked

180x2 hooked

220x1, easy

+ belt

250x Miss at the knees. So damn close, just didn't have the gas in the tank to seal the deal at lockout.

Weighed 88.6, so that miss was too bad - would've been 2.8x BW. At least I've got some ideas on what to train in the next little bit, anyway.

From your analysis of the 250kg lift what do you think limited you?

My first thoughts (obviously without seeing the lift) would be speed off the floor, given it got to your knees and stalled?

In my experience with many lifters if it stalls prior to this (i.e. just breaks the floor or mid shin) its purely a function of not being strong enough. However if it's at your knees its almost at the point you just drive your hips through and lockout?

Keen to hear your take on your attempt (as I know you will have critiqued this over & over already! :grin: ).

Keep up the hard work (and avoid the injuries) and you'll get that 3x BW Dead soon enough!

Nate

PS - have been trialling your 'butter knife' tendon therapy! Seems to be having a positive effect. Cheers.