mgage Posted March 19, 2014 Author Report Share Posted March 19, 2014 Video of all 9 attempts from my first meet: 1 Quote The iron never lies. Link to comment
mgage Posted March 21, 2014 Author Report Share Posted March 21, 2014 Quick update. Touch and go bench: goal x6 @10 RPE 6x45 6x45 6x95 6x115 6x135 6x155 @7 6x175 @8 6x195 @9 6x200 @9.5 Close Grip Bench: goal x6 @9 RPE 6x135 @7 6x155 @8 6x175 @9 Overhead Press: goal x6 @9 RPE 6x45 6x45 6x95 @6.5 6x115 @7.5 6x125@8 6x135 @9 Quote The iron never lies. Link to comment
mgage Posted March 21, 2014 Author Report Share Posted March 21, 2014 Deficit DeadliftGoal: x5 @9 RPE 5 x 1355 x 185 @75 x 225 @85 x 285 @8.5 Snatch Grip Stiff Leg DeadliftGoal: x6 @9 RPE 6 x 135 @76 x 185 @86 x 225 @9 Pin SquatGoal: x4 @9 RPE 4 x 454 x 454 x 954 x 135 @74 x 185 @9 I probably had more in me for the snatch grip SLDL and pin squats on normal rest, but my grip was a limiting factor for that grip of DL and I was toast by the time I got to pin squats. Quote The iron never lies. Link to comment
mgage Posted March 25, 2014 Author Report Share Posted March 25, 2014 Competition SquatGoal: x5 @9 RPE (4-6% Fatigue) 5 x 455 x 455 x 955 x 1353 x 1851 x 2255 x 275 @85 x 305 @84 x 325 @95 x 295 @9 Note: Squats felt really rough tonight. I had just come from a work dinner and I was too full of food and had a beer. Not optimal. Competition BenchGoal: x5 @9 RPE (4-6% Fatigue) 5 x 455 x 455 x 955 x 135 @75 x 165 @85 x 185 @95 x 175 @8.55 x 175 @9 2-ct Paused BenchGoal: x7 @9 RPE (4-6% Fatigue) 7 x 135 @7.57 x 155 @8.57 x 160 @97 x 150 @9 I hit my top sets and fatigued pretty quickly this session. I think it's mostly due to the preceding dinner and just being out of whack. This was very late last night and I usually train midday under predictable conditions. Quote The iron never lies. Link to comment
mgage Posted March 26, 2014 Author Report Share Posted March 26, 2014 Another late workout last night cue to work conflicts during the day. This session went much better than the previous night's session, which occurred after a fatty work dinner. I probably could have done even more fatigue work, but I didn't want to go crazy and was a little rushed. I've also found sometimes that my first full set feeling out the right reps can feel heavier maybe because my CNS isn't warmed up yet. 2-ct Paused Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 957 x 135 @77 x 160 @7.57 x 185 @87 x 205 @8.57 x 215 @97 x 200 @87 x 200 @9 Incline Bench Press Goal: x7 @9 RPE (4-6% Fatigue)7 x 457 x 457 x 95 @67 x 115 @77 x 135 @87 x 155 @97 x 145 @9 2-ct Paused Deadlift Goal: x7 @9 RPE (4-6% Fatigue)7 x 135 @7.57 x 185 @87 x 225 @97 x 215 @9 Note: These were really tough and grip was a major issue. I didn't bring chalk b/c I was doing lighter sets, but the sets of 7 plus the pause make it really tough to hang on the whole time. I was in my fingers for the last rep of the last two sets. Quote The iron never lies. Link to comment
mgage Posted March 26, 2014 Author Report Share Posted March 26, 2014 Today was conditioning day. 7 Minutes AMRAP Abs or Lower Back:Hanging Knee Raises - 100 reps 7 Minutes AMRAP Upper Back:Chin Ups - 20 (apparently I shouldn't have stopped training these b/c they sucked) HIIT:5 Min Warm up / 6 Intervals / 10 Min cool down 5 Min mobility Quote The iron never lies. Link to comment
mgage Posted March 27, 2014 Author Report Share Posted March 27, 2014 Overall, not a bad session, but I was a bit rushed and had to keep my rest times fairly short on most sets. 303 Tempo Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 953 x 1357 x 185 @7.57 x 205 @87 x 225 @8.57 x 245 @97 x 235 @9 Close Grip Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 453 x 957 x 135 @77 x 155 @87 x 185 @9.57 x 175 @9 Press Goal: x5 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 95 @8?5 x 115 @85 x 135 @8.53 x 145 @9.5 Note: I was wiped at this point and just sucked at these. I knew when I had my first rep at 145 that I was done. It felt way too heavy. Quote The iron never lies. Link to comment
mgage Posted March 28, 2014 Author Report Share Posted March 28, 2014 Slightly rushed, but decent workout today. I just focused on my deadlifts and didn't leave as much rest time for bench or rows. That's a sacrifice I'm willing to make, though. Competition Deadlift Goal: x5 @9 RPE (4-6% Fatigue)5 x 1355 x 1353 x 1852 x 2255 x 275 @7.55 x 315 @8.55 x 335 @95 x 315 @9 Touch and Go Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 457 x 135 @6.57 x 155 @7.57 x 175 @8.57 x 185 @97 x 175 @9 Pendlay Rows Goal: x7 @9 RPE (4-6% Fatigue)7 x 135 @87 x 155 @97 x 145 @9 Quote The iron never lies. Link to comment
mgage Posted March 31, 2014 Author Report Share Posted March 31, 2014 Last night's hotel conditioning workout. 7 min AMRAP abs/low back - Crunches: 75 Superman (1 sec hold): 50 7 min AMRAP upper back - Towel assisted doorknob inverted rows: 45 6 intervals of various cardio things around the room. Quote The iron never lies. Link to comment
mgage Posted April 1, 2014 Author Report Share Posted April 1, 2014 I found a good gym near the hotel with a powerlifting section, so I'm able to do my workouts tonight and tomorrow. Competition Squat Goal: x5 @9 RPE (4-6% Fatigue) 5 x 45 5 x 135 3 x 185 1 x 225 5 x 275 @7.5 5 x 305 @8 5 x 325 @9 5 x 315 @9 Note: Felt pretty good and estimated 1RM went up from last week. Competition Bench Goal: x5 @9 RPE (4-6% Fatigue) 5 x 45 5 x 135 @7 5 x 165 @8 5 x 195 @10 5 x 175 @9 Note: Overreached on the 195 and got greedy. Still, E1RM did go up from last week. 3-ct Paused Bench Goal: x7 @9 RPE (4-6% Fatigue) 7 x 135 @7.5 7 x 145 @8.5 7 x 155 @9 7 x 145 @9 Quote The iron never lies. Link to comment
mgage Posted April 3, 2014 Author Report Share Posted April 3, 2014 I just realized I never put in Tuesday's workout. Also, I don't think I ever mentioned that anything not done "competition style" is beltless. So, most of my work during the week is without a belt to still work hard but take some weight off the bar. High Bar Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 953 x 1357 x 185 @7.57 x 205 @87 x 225 @8.57 x 245 @97 x 235 @9 Note: This was actually my first time doing high bar squats and I had a really hard time finding the right bar position that didn't hurt. I plan on taking some video and sending to my coach for review. Snatch Grip Deadlift Goal: x7 @9 RPE (4-6% Fatigue)5 x 1357 x 185 @7.57 x 225 @97 x 215 @9 Note: Oops! I guess I should have moved up slower b/c I shorted myself on a bit of volume here. Towel Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 957 x 135 @77 x 165 @87 x 185 @97 x 175 @9 Note: These are kind of like a poor man's board press, but I don't have a board. Quote The iron never lies. Link to comment
mgage Posted April 3, 2014 Author Report Share Posted April 3, 2014 Beltless Low Bar Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 1357 x 185 @77 x 215 @7.57 x 245 @8.57 x 260 @97 x 245 @9 Note: I felt like I should have been able to do more here. The sets of 7 take some getting used to b/c they are a grind. Competition Press Goal: x5 @9 RPE (4-6% Fatigue)5 x 455 x 453 x 751 x 955 x 115 @75 x 130 @85 x 145 @95 x 140 @9 Close Grip Towel Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 457 x 135 @77 x 155 @8-8.57 x 170 @97 x 160 @9 Quote The iron never lies. Link to comment
mgage Posted April 4, 2014 Author Report Share Posted April 4, 2014 Competition Deadlift Goal: x5 @9 RPE (4-6% Fatigue)5 x 955 x 1353 x 1851 x 2255 x 275 @75 x 315 @85 x 355 @95 x 335 @9 Note: These felt much stronger than last time and I was doing a much better job of tightening my upper back before the pull on most reps. Still hard when fatigue sets in toward the end of the sets. Medium Grip Bench Goal: x7 @9 RPE (4-6% Fatigue)7 x 457 x 455 x 1157 x 135 @67 x 155 @77 x 175 @87 x 195 @97 x 185 @9 Rack Pulls Goal: x7 @9 RPE (4-6% Fatigue)5 x 1353 x 1857 x 225 @72 x 275 Note: Total failure here. I forgot my straps and my grip was feeling a little fried. Plus, I just seem to struggle with rack pulls much more than full deadlifts. I might need to try setting the pins just a bit lower. Quote The iron never lies. Link to comment
mgage Posted April 6, 2014 Author Report Share Posted April 6, 2014 Conditioning day. 50 hanging knee raises 30 ab wheel rollouts from knees 13 chin-ups 18 135-lb pendlay rows 6 HIIT intervals Quote The iron never lies. Link to comment
mgage Posted April 8, 2014 Author Report Share Posted April 8, 2014 Rough day today. My warm ups felt sore and sloppy during squats and I hurt myself a bit during my heaviest set. Luckily, the pain has subsided, so I think it was just a small tweak. Competition Squat Goal: x4 @9 RPE (4-6% Fatigue) 5 x 45 5 x 45 5 x 95 3 x 135 3 x 185 1 x 225 4 x 275 @7.5 4 x 295 @8 4 x 315@8.5 3 x 335 @9 1 x 305 Note: the last sets were supposed to be for 4 reps, but during 335 had a tweak in my left leg. Competition Bench Goal: x4 @9 RPE (4-6% Fatigue) 5 x 45 5 x 45 4 x 135 @6 4 x 155 @7 4 x 175 @8 4 x 195 @9 4 x 185 @9 2-Ct Paused Bench Goal: x6 @9 RPE (6-9% Fatigue) 6 x 135 @7 6 x 155 @8 6 x 175 @9 6 x 160 @8.5 6 x 160 @9 Quote The iron never lies. Link to comment
mgage Posted April 11, 2014 Author Report Share Posted April 11, 2014 A bit delayed this week from work travel, but just got this in. Goal for all lifts x6 @9 6-9% Paused DL 185@7, 225@8, 255@9, 235@9 Incline Press 95@6, 135@7.5, 155@8.5, 165@9, 155@9 Paused Squat 185@7, 205@8, 225@8.5, 225@9 Quote The iron never lies. Link to comment
mgage Posted April 11, 2014 Author Report Share Posted April 11, 2014 Competition Press Goal: x4 @9 RPE (4-6% Fatigue)5 x 455 x 45 4 x 95 4 x 115 @64 x 125 @74 x 135 @7.54 x 145 @83 x 155 @9.54 x 150 @9 Note: I had a cramp in my quad during what was supposed to be the top set that held me back - otherwise, I probably had it. Tempo Squat Goal: x6 @9 RPE (6-9% Fatigue)5 x 455 x 456 x 135 @66 x 185 @76 x 225 @86 x 260 @96 x 240 @8.56 x 235 @9 Close Grip Bench Goal: x6 @9 RPE (6-9% Fatigue)6 x 135 @76 x 155 @7.56 x 175 @8.56 x 185 @36 x 175 @9 Quote The iron never lies. Link to comment
mgage Posted April 14, 2014 Author Report Share Posted April 14, 2014 Yesterday's belated entry: Competition Deadlift Goal: x4 @9 RPE (4-6% Fatigue)5 x 1355 x 1353 x 1852 x 2254 x 275 @74 x 315 @84 x 365 @94 x 345 @9 Touch and Go Bench Goal: x6 @9 RPE (6-9% Fatigue)5 x 455 x 456 x 135 @66 x 165 @7.56 x 185 @86 x 200 @96 x 185 @8.56 x 185 @9 Pendlay Rows Goal: x6 @9 RPE (6-9% Fatigue)6 x 135 @86 x 155 @96 x 145 @9 Note: Pretty much ran out of time and just rushed through these. Quote The iron never lies. Link to comment
mgage Posted April 14, 2014 Author Report Share Posted April 14, 2014 Competition Squat Goal: x4 @9 RPE (6-9% Fatigue)4 x 454 x 454 x 1353 x 1852 x 2251 x 275 4 x 305 @7.54 x 325 @8.54 x 335 @94 x 310 @8.54 x 305 @9 Note: 335 actually felt better in some ways than 325. I probably could have gone higher and still been a 9. Competition Bench Goal: x4 @9 RPE (6-9% Fatigue)4 x 454 x 454 x 135 4 x 175 @7.54 x 190 @8.54 x 205 @94 x 190 @9 3-ct Paused Bench Goal: x6 @9 RPE (4-6% Fatigue)6 x 155 @96 x 155 @9 Note: Just ran out of time so rattled off two quick sets. If rested, would have gone higher. Quote The iron never lies. Link to comment
mgage Posted April 15, 2014 Author Report Share Posted April 15, 2014 High Bar Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 955 x 1357 x 185 @77 x 225 @87 x 255 @8.57 x 265 @97 x 250 @9 Close Grip Towel Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 957 x 135 @6.57 x 155 @7.57 x 175 @87 x 195 @8.5-97 x 185 @8.57 x 185 @9 Rack Pull Goal: x7 @9 RPE (4-6% Fatigue)5 x 1353 x 1857 x 225 @78 x 275 @8.58 x 260 @8.5 Note: I think I could have definitely done more here, but had someone waiting on me and standing right there. Quote The iron never lies. Link to comment
mgage Posted April 17, 2014 Author Report Share Posted April 17, 2014 Yesterday's conditioning workout: Hanging Knee Raises: 7 Minutes AMRAPChin-ups: 7 Minutes AMRAPHIIT: 6 intervals Quote The iron never lies. Link to comment
mgage Posted April 17, 2014 Author Report Share Posted April 17, 2014 Competition Press Goal: x4 @9 RPE (6-9% Fatigue)5 x 455 x 454 x 954 x 125 @6.54 x 135 @7.54 x 155 @94 x 145 @8.54 x 145 @9 Beltless Low Bar Squat Goal: x7 @9 RPE (4-6% Fatigue)5 x 1355 x 1353 x 1857 x 225 @77 x 250 @87 x 275 @97 x 260 @9 Towel Bench Press Goal: x7 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 955 x 1357 x 165 @7.57 x 195 @97 x 185 @9 Note: Had to rush through these a bit at the end of the workout. Quote The iron never lies. Link to comment
mgage Posted April 19, 2014 Author Report Share Posted April 19, 2014 Today's workout was nicht sehr gut. I fell way short in deadlift and didn't even do my second variation because I was just beat. Under-recovered for today. Goal: x4 @9 RPE 6-9% fatigue Comp Deadlift 4x305@7.5, 4x335@9?, 4x315@9 Goal: x7 @9 4-6% Snatch Grip DL No dice Medium grip bench Press 7x135@6, 7x165@7, 7x185@8, 7x205@9, 7x195@9 Quote The iron never lies. Link to comment
mgage Posted April 21, 2014 Author Report Share Posted April 21, 2014 Did conditioning today: 7 min AMRAP abs/lower back:40 hanging leg raises30 back extensions7 min AMRAP upper back:30 inverted rows9 power cleans @135 lbs26 bicep curls per arm @35 lbs 5 HIIT Intervals 5 min mobility Quote The iron never lies. Link to comment
mgage Posted April 21, 2014 Author Report Share Posted April 21, 2014 Competition Squat Goal: x4 @9 RPE (4-6% Fatigue)5 x 455 x 454 x 1353 x 1853 x 2254 x 275 @74 x 315 @8 (or slightly more than 8)4 x 340 @94 x 325 @9 Competition Bench Goal: x4 @9 RPE (4-6% Fatigue)5 x 455 x 454 x 135 @64 x 165 @74 x 195 @8.54 x 215 @104 x 195 @9 Incline Press Goal: x5 @9 RPE (4-6% Fatigue)5 x 455 x 455 x 135 @75 x 155 @85 x 170 @95 x 160 @9 Quote The iron never lies. Link to comment
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