PDA

View Full Version : Weak as all hell but doing something about it



AlexH
03-08-2013, 10:22 AM
Weights in kg. Just setting myself back up and getting ready for a cycle of proper programming.

I'll be recording RPE's throughout this log - the idea is to try and learn how to use them and to reflect on how hard a set was using RPE as the qualifier. I'm not programming with them, im trying to get a grip on what they mean. I imagine ill be really inaccurate with them to begin with - hence why its important to try and record what i think i hit.

Bench

empty bar x lots
40kg x8
60kg x5
70kg x5
75kg x3
77.5kg x1 @9
80kg 2x1 @10

Deadlift

60kg x8
80kg x5
100kg x5
110kg x3
120kg x3
130kg x3 @10
140kg x1 @10

GazzyG
03-08-2013, 12:42 PM
Good on ya for starting a journal, bud.

Some of the strongest powerlifters in the world use this forum, so stick at it and you'll be getting tips from experienced lifters.

As well as noobs like me, lol!

AlexH
03-08-2013, 02:39 PM
Thanks gaz :)

AlexH
03-11-2013, 08:03 AM
Just going to run a 6 week linear type affair i think, im not confident enough to implement a westside style program at this point in time.

Will drop a working set each week until i hit 1x5, then deload and retest.

squat 6x5x90kg @8
bench 6x5x70kg @10 / @9

bench felt weird today, hit the groove on the last 3 sets but the first 3 were fairly grinding, although bar speed off the chest wasnt noticeably slow (hence my estimating the RPE as a split 10/9).

bodyweight prehab stuff -

back extensions 3x10
decline situps 3x10

AlexH
03-13-2013, 08:47 AM
overhead press (strict) 6x5x40kg
deadlift 6x5x120kg

lat pulldown 3x8
ab pulldown 3x10