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Thread: Eddie's Log

  1. #426
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    Not the greatest day today but I hit the weights I wanted. The gym was incredibly hot and humid and it took a while between sets to catch my breath.



    Week 7 (High Stress/Low Intensity)
    Day 3 - 4/28/11
    Sumo Deadlift - 1RM: 425 lbs
    275 lbs x 4 reps x 1 sets @ 7 RPE - 65% of 1RM
    305 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
    340 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    320 lbs x 4 reps x 1 sets @ 8.5 RPE - 75% of 1RM
    5ct Pause Squat - 1RM: 345 lbs
    185 lbs x 6 reps x 1 sets @ 7 RPE - 54% of 1RM
    225 lbs x 6 reps x 1 sets @ 8 RPE - 65% of 1RM
    255 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
    235 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM
    235 lbs x 6 reps x 1 sets @ 8.5 RPE - 68% of 1RM
    Beltess Conv Stiffs - 1RM: 357 lbs
    185 lbs x 10 reps x 1 sets @ 7.5 RPE - 52% of 1RM
    225 lbs x 10 reps x 1 sets @ 8.5 RPE - 63% of 1RM
    225 lbs x 10 reps x 1 sets @ 9 RPE - 63% of 1RM

    Hanging Leg Raise - 3 sets of 6 w/ BW
    Hip Machine - 2 sets of 25 w/ 40lbs
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  2. #427
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    Extra Workout

    Foam Rolling

    Dislocates 1x15
    TKE 1x20
    Band GM 1x20

    Circuit - 3 times through
    (twice through equals 1 circuit, 1 min rest in between)
    DB Swingx10 (20lbs)
    DB Snatchx10 (20lbs)
    DB C&Px10 (10lbs)

    Wide Grip Lat Pulls 3x25
    Hips 2x20
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  3. #428
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    Lots of volume today...last day of the high stress week

    Week 7 (High Stress/Low Intensity)
    Day 4 - 4/30/11
    Reverse Monster Mini Band Bench - 1RM: 294 lbs
    185 lbs x 3 reps x 1 sets @ 7 RPE - 63% of 1RM
    215 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
    250 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
    230 lbs x 3 reps x 3 sets @ 8 RPE - 78% of 1RM
    230 lbs x 3 reps x 1 sets @ 8.5 RPE - 78% of 1RM
    Med Grip Floor Press - 1RM: 231 lbs
    145 lbs x 4 reps x 1 sets @ 7 RPE - 63% of 1RM
    175 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
    185 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    170 lbs x 4 reps x 1 sets @ 8.5 RPE - 74% of 1RM
    JM Press (CG & w/ Fat Grips) - 1RM: 155 lbs
    75 lbs x 6 reps x 1 sets @ 7 RPE - 48% of 1RM
    105 lbs x 6 reps x 1 sets @ 8 RPE - 68% of 1RM
    115 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
    100 lbs x 6 reps x 1 sets @ 8 RPE - 64% of 1RM
    100 lbs x 6 reps x 1 sets @ 8.5 RPE - 64% of 1RM

    Seated V-Grip Row (60 sec rest) -2 sets of 8 w. 11 plates, 2 sets of 8 w/ 10 plates

    Mini Band Face Pulls/15lb Fat Grip Incline Curl (60 sec rest) - 2 sets of 16/8, 1 set of 18/10

    ER/IR 2 sets of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  4. #429
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    Everything felt alright today. Will do some ab/hip work later.

    Week 8 (Medium Stress/Low Intensity)
    Day 1 - 5/2/11
    Squat w/ Wraps - 1RM: 442 lbs
    275 lbs x 5 reps x 1 sets @ 7 RPE - 62% of 1RM
    305 lbs x 5 reps x 1 sets @ 8 RPE - 69% of 1RM
    340 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    325 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
    325 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
    5ct Pause Sumo Deadlift - 1RM: 383 lbs
    245 lbs x 5 reps x 1 sets @ 8 RPE - 64% of 1RM
    295 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    275 lbs x 5 reps x 1 sets @ 8.5 RPE - 72% of 1RM
    Front Squat - 1RM: 236 lbs
    135 lbs x 7 reps x 1 sets @ 7.5 RPE - 57% of 1RM
    165 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
    155 lbs x 7 reps x 1 sets @ 8 RPE - 66% of 1RM
    155 lbs x 7 reps x 1 sets @ 8.5 RPE - 66% of 1RM
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  5. #430
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    Today

    Circuit - 3 times through
    (twice through equals 1 circuit, 1 min rest in between)
    DB Swingx10 (20lbs)
    DB Snatchx10 (20lbs)
    DB C&Px10 (10lbs

    Hip Machine 3 sets of 25 w/ 25lbs
    Leg Curl Machine 1 set of 50 w/ 25lbs
    Ab/Low Back Machine 3 sets of 25 w/ 25lbs
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  6. #431
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    Training is going great dude, not too much longer now for the meet.

  7. #432
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    Yea man everything is going well. Hoping to see some nice PRs

    Yesterday's training. Went pretty well.

    Week 8 (Medium Stress/Low Intensity)
    Day 2 - 5/4/11
    3ct Pause Bench - 1RM: 235 lbs
    135 lbs x 3 reps x 1 sets @ 7 RPE - 57% of 1RM
    170 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
    200 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
    190 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM
    CG Bench - 1RM: 221 lbs
    135 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM
    165 lbs x 5 reps x 1 sets @ 8 RPE - 75% of 1RM
    170 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    160 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
    160 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
    DB Shoulder Press - 1RM: 66 lbs
    35 lbs x 7 reps x 1 sets @ 7.5 RPE - 53% of 1RM
    45 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
    45 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM
    40 lbs x 7 reps x 1 sets @ 9 RPE - 60% of 1RM

    Neutral Chins/Pull Parts (90 sec rest) - 3 sets of 8/20 with BW/Monster Mini Band

    CSR (60 sec rest) - 2 sets of 8, 1 set of 10 w/ 75lbs added

    ER/IR - 2 sets of 14/16


    Today:


    Everything went well today. Form was a bit off on sumo DLs so I got to work on that. Knees are starting to bother me a bit too so I need to make sure form is strict, especially since the 3 week intensity block starts next week.

    Week 8 (Medium Stress/Low Intensity)
    Day 3 - 5/5/11
    Sumo Deadlift - 1RM: 406 lbs
    295 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM
    330 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
    365 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
    345 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
    345 lbs x 2 reps x 1 sets @ 8.5 RPE - 85% of 1RM
    5ct Pause Squat - 1RM: 344 lbs
    185 lbs x 5 reps x 1 sets @ 7 RPE - 54% of 1RM
    225 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM
    265 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    250 lbs x 5 reps x 1 sets @ 8.5 RPE - 73% of 1RM
    Beltess Conv Stiffs - 1RM: 360 lbs
    195 lbs x 8 reps x 1 sets @ 7.5 RPE - 54% of 1RM
    240 lbs x 8 reps x 1 sets @ 8 RPE - 67% of 1RM
    245 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
    235 lbs x 8 reps x 1 sets @ 9 RPE - 65% of 1RM

    Kneeling Cable Crunch - 3 sets of 12 w/ 150lbs

    Hip Machine - 2 sets of 20/20 with 40lbs

    ER/IR - 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  8. #433
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    Today

    Circuit - 3 times through
    (twice through equals 1 circuit, 1 min rest in between)
    DB Swingx10 (20lbs)
    DB Snatchx10 (20lbs)
    DB C&Px10 (10lbs

    Decline Sit-up 3 sets of 10
    Hips w/ Mini 2 sets of 20
    Wide Grip Lat Pulls 3 sets of 20 w/ 2 plates
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  9. #434
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    Week 8 (Medium Stress/Low Intensity)
    Day 4 - 5/7/11
    Reverse Monster Mini Band Bench - 1RM: 295 lbs
    175 lbs x 4 reps x 1 sets @ 7 RPE - 59% of 1RM
    205 lbs x 4 reps x 1 sets @ 8 RPE - 69% of 1RM
    245 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
    235 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    Med Grip Floor Press - 1RM: 230 lbs
    135 lbs x 6 reps x 1 sets @ 7.5 RPE - 59% of 1RM
    170 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
    160 lbs x 6 reps x 2 sets @ 8 RPE - 70% of 1RM
    160 lbs x 6 reps x 1 sets @ 8.5 RPE - 70% of 1RM
    JM Press (CG & w/ Fat Grips) - 1RM: 180 lbs

    65 lbs x 10 reps x 1 sets @ 7.5 RPE - 36% of 1RM
    95 lbs x 10 reps x 1 sets @ 8 RPE - 53% of 1RM
    115 lbs x 10 reps x 1 sets @ 9 RPE - 64% of 1RM
    110 lbs x 10 reps x 1 sets @ 9 RPE - 61% of 1RM

    Seated V-Grip Row (90 sec rest) - 4 sets of 8 w/ 11 plates

    Face Pulls/Incline Fat Grip Curls (60 sec rest) - 2 sets of 15/10, 1 set of 20/12 with monster mini/15lb DBs

    ER/IR - 2 sets of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  10. #435
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    Pretty shitty day. Feeling kind of sick in my lungs/throat today and yesterday. I meant to do 375x3 @ 10 today, but missed the 2nd rep 2/3 of the way up. So I just scraped what I had planned and took it easy, especially with finals being this week.

    Took something from this day though...that would be not to miss a weight again. So Ill keep that in mind.

    Week 9 (Medium Intensity/Low Stress)
    Day 1 - 5/9/11
    Squat w/ Wraps - 1RM: lbs
    275 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
    315 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
    345 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
    375 lbs x 2 reps x 1 sets @ 11 RPE - 0% of 1RM

    Pull Throughs (60 sec rest) - 3 sets of 10 w/ 9plates

    Ab Rotates (60 sec rest) - 3 sets of 10 w/ monster mini bands

    ER/IR - 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  11. #436
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    This was Wednesday's training. Still was feeling sick (head cold). Max out neutral grip chins today and got 12, so I was happy with that. Weight is about 156-158 on my scale @ home right now, but the meet scale is 4-4.5lbs heavier so Im effectively 161-163, which isnt problem.

    Week 9 (Low Stress/Medium Intensity)
    Day 2 - 5/11/11
    3ct Pause Bench - 1RM: 231 lbs
    155 lbs x 2 reps x 1 sets @ 7 RPE - 67% of 1RM
    185 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
    215 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
    205 lbs x 2 reps x 1 sets @ 9.5 RPE - 89% of 1RM
    CG Bench - 1RM: 226 lbs
    135 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM
    165 lbs x 6 reps x 1 sets @ 8.5 RPE - 73% of 1RM
    160 lbs x 6 reps x 1 sets @ 8.5 RPE - 71% of 1RM
    DB Shoulder Press - 1RM: 66 lbs
    30 lbs x 8 reps x 1 sets @ 7.5 RPE - 45% of 1RM
    45 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
    40 lbs x 8 reps x 1 sets @ 8 RPE - 60% of 1RM

    Neutral Chins/Band Pull-Aparts (90 sec rest) - done w/ bodyweight and monster mini band, 1 set of 12/20, 2 sets of 6/20

    CSR (60 sec rest) - 3 sets of 10 w/ 75lbs added

    ER/IR - 2 sets of 14/16


    Today:


    Good day training today despite the lack of sleep. All done with finals so that is a relief. The vids of the top sets show me lifting a lot faster than it feels...weird. Guess that suggests I can hit some nice weights in 3 weeks for my next meet.

    Week 9 (Medium Intensity/Low Stress)
    Day 3 - 5/12/11
    Sumo Deadlift - 1RM: 418 lbs
    275 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
    315 lbs x 3 reps x 1 sets @ 7.5 RPE - 75% of 1RM
    355 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM http://www.youtube.com/watch?v=HfupZHiYswg
    345 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
    5ct Pause Squat - 1RM: 344 lbs
    225 lbs x 5 reps x 1 sets @ 7.5 RPE - 65% of 1RM
    265 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM http://www.youtube.com/watch?v=9f6Sx3TLQTQ
    255 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
    Beltess Conv Stiffs - 1RM: 375 lbs
    205 lbs x 7 reps x 1 sets @ 7 RPE - 55% of 1RM
    255 lbs x 7 reps x 1 sets @ 8 RPE - 68% of 1RM
    255 lbs x 7 reps x 1 sets @ 9 RPE - 68% of 1RM

    Hanging Leg Raises 3 sets of 7

    Hips (4-ways) 2 sets of 10 w/ monster mini band

    ER/IR 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  12. #437
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    Extra Workout

    Complexes w/ Bar (2 minute rest)
    4 times through, 10 reps each exercise
    Power Cleans
    Front Squat
    RDL
    Bent Over Row
    Jump Squat
    Back Squat

    Hips 2-ways
    2 sets of 20 with monster mini

    Bicycle Kicks
    3 sets of 25
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  13. #438
    WBB Team Captain Coke's Avatar
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    Looks fine man, clearly on the mark to compete.

  14. #439
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    Thanks man, I hope so.

    Yesterday's training. Went ok...went a bit too heavy on the top set of reverse monster mini bands so I didnt do a down set afterward.

    Week 9 (Medium Intensity/Low Stress)
    Day 4 - 5/14/11
    Reverse Monster Mini Band Bench - 1RM: 278 lbs
    185 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
    215 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
    250 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
    Med Grip Floor Press - 1RM: 238 lbs
    145 lbs x 4 reps x 1 sets @ 7.5 RPE - 61% of 1RM
    190 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    185 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM
    JM Press (CG & w/ Fat Grips) - 1RM: 128 lbs
    75 lbs x 1 reps x 8 sets @ 7 RPE - 59% of 1RM
    115 lbs x 1 reps x 8 sets @ 8 RPE - 90% of 1RM
    115 lbs x 1 reps x 8 sets @ 9 RPE - 90% of 1RM
    110 lbs x 1 reps x 8 sets @ 9 RPE - 86% of 1RM

    Seated V-Grip Row (90 sec) - 4 sets of 9 w/ 11 plates

    Face Pulls w/ Mini Band/ Fat Grip Incline Curls w/ 15s (60 sec rest) - 3 sets of 16/12

    ER/IR - 2 sets of 14/16

    Today:

    Dislocates 2x20
    Reverse Mini Band Bench 3xbarx40
    Extensions 1x2.5x75
    Seated V-Grip Row 3x2platex25
    Crunches 3x25
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  15. #440
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    Pretty good day today. This 1RM for the squats is probably closer than the previous best of 442...its probably low 400s. I missed 375 1/2 way up last week on the 2nd rep when I planned to do it for a 3RM, so I just wanted to hit it this week.

    Week 10 (Medium Intensity/Low Stress)
    Day 1 - 5/16/11
    Squat w/ Wraps - 1RM: 395 lbs
    315 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM
    345 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
    375 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM http://www.youtube.com/watch?v=_41cmvZ56Qs
    365 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
    5ct Pause Sumo Deadlift - 1RM: 381 lbs
    265 lbs x 4 reps x 1 sets @ 7.5 RPE - 70% of 1RM
    305 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM http://www.youtube.com/watch?v=S8F-ssiqBDs
    295 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
    Front Squat - 1RM: 250 lbs
    135 lbs x 8 reps x 1 sets @ 7.5 RPE - 54% of 1RM
    165 lbs x 8 reps x 1 sets @ 8 RPE - 66% of 1RM
    170 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM
    165 lbs x 8 reps x 1 sets @ 8.5 RPE - 66% of 1RM

    Ab Band Rotations (60 sec rest) - Monster Mini for 3 sets of 12

    Hips 4-ways - 2 sets of 20 w/ monster mini

    ER/IR - 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  16. #441
    WBB Team Captain Coke's Avatar
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    Performed those movements superbly, many props on the way you approach it all!!

  17. #442
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    Thanks man, things are winding down and Im feeling good about where my strength is right now.

    Today:

    Extra Workout

    Circuit - 4 times through
    (twice through equals 1 circuit, 1.5 min rest in between)
    DB Swingx10 (20lbs)
    DB Snatchx10 (20lbs)
    DB C&Px10 (10lbs

    Hips w/ Mini 3 sets of 20
    Ankle Weight Curl 1 set of 75
    Planks 30 seconds, twice
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  18. #443
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    Everything felt pretty right on today. Bench is all set for hitting 235 paused on June 5th. CGs felt really strong.

    Week 10 (High Intensity/Low Stress)
    Day 2 - 5/18/11
    3ct Pause Bench - 1RM: 233 lbs
    145 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
    175 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
    210 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
    205 lbs x 3 reps x 1 sets @ 9.5 RPE - 88% of 1RM
    CG Bench - 1RM: 240 lbs
    135 lbs x 5 reps x 1 sets @ 7 RPE - 56% of 1RM
    175 lbs x 5 reps x 1 sets @ 8 RPE - 73% of 1RM
    185 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    180 lbs x 5 reps x 1 sets @ 9 RPE - 75% of 1RM
    DB Shoulder Press - 1RM: 68 lbs
    35 lbs x 6 reps x 1 sets @ 7.5 RPE - 52% of 1RM
    50 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
    45 lbs x 6 reps x 1 sets @ 8.5 RPE - 67% of 1RM

    Chins/Pull-aparts (90 sec rest) - 3 sets of 7/20 with BW/Monster Mini

    Inverted Row (60 sec rest) - 2 sets of 10, 1 set of 12, BW

    ER/IR - 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  19. #444
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    Felt off today...I just dropped the 375 a few inches off the ground on the first rep. I wasn't going to grind them out. Deload starts next week.

    Week 10
    Day 3 - 5/19/11
    Sumo Deadlift - 1RM: 414 lbs (High Intensity/Low Stress)
    325 lbs x 2 reps x 1 sets @ 7.5 RPE - 79% of 1RM
    360 lbs x 2 reps x 1 sets @ 8.5 RPE - 87% of 1RM
    385 lbs x 2 reps x 1 sets @ 9.5 RPE - 93% of 1RM
    375 lbs x 0 reps x 1 sets @ 11 RPE - 91% of 1RM
    5ct Pause Squat - 1RM: 344 lbs
    235 lbs x 4 reps x 1 sets @ 7.5 RPE - 68% of 1RM
    275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    265 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
    Beltess Conv Stiffs - 1RM: 373 lbs
    225 lbs x 6 reps x 1 sets @ 7.5 RPE - 60% of 1RM
    265 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
    265 lbs x 6 reps x 1 sets @ 9 RPE - 71% of 1RM

    Hanging Leg Raise (60 sec rest) - 2 sets of , 1 set of 8

    Hips w/ Monster Mini (4-ways) - 2 sets of 12

    ER/IR - 1 set of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  20. #445
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    Extra Workout

    Complex
    4 rounds, 90 sec rest, 10 reps each set
    Power Cleans + Front Squat + RDL + Bent Over Row + Jump Squat + Squat

    Hips w/ Mini Band - 2 sets of 25
    Planks 3 sets of 30sec
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  21. #446
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    Today:

    Dislocates 2x20
    Reverse Mini Band Bench 3xbarx30
    Mini Pushdown 3x20
    Seated V-Grips 3xplatex25
    Landmines 3x35lb barx15

    This was yesterday's training. Had to wake up at 4:30 to do it so it went considerable well.

    Week 10 (High Intensity/Low Stress)
    Day 4 - 5/21/11
    Reverse Monster Mini Band Bench - 1RM: 268 lbs
    195 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM
    225 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
    255 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
    245 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
    Med Grip Floor Press - 1RM: 250 lbs
    145 lbs x 5 reps x 1 sets @ 7.5 RPE - 58% of 1RM
    185 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM
    185 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
    180 lbs x 5 reps x 1 sets @ 9 RPE - 72% of 1RM
    JM Press (CG & w/ Fat Grips) - 1RM: 179 lbs
    85 lbs x 7 reps x 1 sets @ 7.5 RPE - 48% of 1RM
    125 lbs x 7 reps x 1 sets @ 8.5 RPE - 70% of 1RM
    120 lbs x 7 reps x 1 sets @ 8 RPE - 67% of 1RM
    120 lbs x 7 reps x 1 sets @ 8.5 RPE - 67% of 1RM

    Seated V-Grip Rows (90 sec rest) - 4 sets of 10 w/ 11plates

    Face Pulls/Fat Grip Incline Curls (60 sec rest) - 3 sets of 20/8 with mini band/20s

    ER/IR - 2 sets of 14/16

    Deloading the week, then 1 week off, then the meet. Attempts should be:

    Squat 375 - 415 - ?
    Bench 200 - 235 - ?
    Deadlift 375 - 415 - ?

    All go for broke on the third or take the 2nd again if I miss. This gives me some room for changes on the fly.
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  22. #447
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    Yesterday's training. Meet deload this week then 1 week off before competition on June 5th. Weight is ~161-162 so no worries.

    Week 11 (meet deload)
    Day 1 - 5/23/11
    Squat w/ Wraps - 1RM: 383 lbs
    315 lbs x 1 reps x 1 sets @ 7 RPE - 82% of 1RM
    345 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
    Squat Unrack - 1RM: 415 lbs
    415 lbs x 1 reps x 2 sets @ 10 RPE - 100% of 1RM
    5ct Pause Sumo Deadlift - 1RM: 304 lbs
    225 lbs x 4 reps x 1 sets @ 7 RPE - 74% of 1RM
    Front Squat - 1RM: 205 lbs
    135 lbs x 7 reps x 1 sets @ 7 RPE - 66% of 1RM

    Ab Rotates - 2 sets of 10 w/ Monster Mini



    Today:

    Extra Workout

    20 min LISS (no interval training this week), Ankle Curls 2 sets of 40, DB Swing 3 sets of 15 w/ 20 lbs, Hips 2 sets of 15
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  23. #448
    Senior Member
    Join Date
    Dec 2009
    Posts
    552
    Nothing really that Im expecting....I usually take it easy the week before then meet (not a true deload, but nothing is heavy). Then Ill take a full week off.

    Been kind of lax in logging my training...here it is:

    Wednesday's:

    Week 11 (Meet Deload)
    Day 2 - 5/25/11
    3ct Pause Bench - 1RM: 227 lbs
    200 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM
    CG Bench - 1RM: 217 lbs
    165 lbs x 4 reps x 1 sets @ 7.5 RPE - 76% of 1RM
    165 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
    DB Shoulder Press - 1RM: 52 lbs
    35 lbs x 7 reps x 1 sets @ 7.5 RPE - 67% of 1RM

    Chins / Pull-aparts (90 sec rest) - 2 sets of 8/25

    Inverted Rows (60 sec rest) - 2 sets of 10

    ER/IR 1x12/14



    Thursday's training:


    Week 11 (Meet Deload)
    Day 3 - 5/26/11
    Sumo Deadlift - 1RM: 372 lbs
    300 lbs x 1 reps x 1 sets @ 7 RPE - 81% of 1RM
    335 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
    5ct Pause Squat - 1RM: 281 lbs
    205 lbs x 5 reps x 1 sets @ 7.5 RPE - 73% of 1RM
    Beltess Conv Stiffs - 1RM: 289 lbs
    185 lbs x 8 reps x 1 sets @ 7 RPE - 64% of 1RM

    Hanging Leg Raises - 2 sets of 7

    Hips w. Monster Mini - 1 set of 10 4 ways

    ER/IR - 1 set of 12/14


    Today:
    30 min LISS
    Lat Pulls 3x2platesx30
    Leg Curl 3xminix15
    Hips 2xminix20
    Plants 2x20sec
    Band GM 2xlightx25
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  24. #449
    Senior Member
    Join Date
    Dec 2009
    Posts
    552
    Last day of training before meet

    Week 11 (meet deload)
    Day 4 - 5/28/11
    Reverse Monster Mini Band Bench - 1RM: 276 lbs
    235 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM
    Med Grip Floor Press - 1RM: 228 lbs
    155 lbs x 6 reps x 1 sets @ 7 RPE - 68% of 1RM
    155 lbs x 6 reps x 1 sets @ 7.5 RPE - 68% of 1RM
    JM Press (CG & w/ Fat Grips) - 1RM: 162 lbs
    105 lbs x 8 reps x 1 sets @ 7.5 RPE - 65% of 1RM

    Seated V-Grip Rows - 3 sets of 10 w/ 9 plates

    Face Pulls/Fat Grip Incline Curls - 2 sets of 12/8 with mini band/20s

    ER/IR - 2 sets of 14/16
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

  25. #450
    Senior Member
    Join Date
    Dec 2009
    Posts
    552
    Overall good day. It was definitely a very fast paced meet; it started at 10 and ended at 1:30. If anyone sees any form issues or has any training suggestions from the vids let me know. I know the squats arent the best angle unfortunately.

    Squats went ok. I hadnt PRed since I hit 385 in March 2010. Opened with 375 and it felt a bit heavier than it should have, so I went for 405 for my 2nd instead of the planned 415. 405 was a grind. It felt like the weight was forward a bit. I originally passed on a third, but then took 415 anyway and missed it.

    375: http://www.youtube.com/watch?v=EJlCEz7l800
    405: http://www.youtube.com/watch?v=WpNjSeoB-Lw
    415 miss: http://www.youtube.com/watch?v=38RKdzugeoY

    Bench felt great. All the warmups were fast, and so was the opener at 200. Took 230 for my 2nd and missed because my ass came up a bit, but it felt really fast. So I took 235 for a 3rd and hit it pretty easily. Probably was good for 245.

    200: http://www.youtube.com/watch?v=co9h0m_wAww
    230 miss: http://www.youtube.com/watch?v=HIRwWWFq9pk
    235: http://www.youtube.com/watch?v=rMATVrMqzGc

    Deadlift went ok. 405 was my previous PR, so the goal was to hit 415. I opened with 375, and took 410 for a 2nd just to make sure I PRed. Took 420 for my 3rd and missed.

    375:
    410: http://www.youtube.com/watch?v=zBFXf1pDvng
    420 miss: http://www.youtube.com/watch?v=4KB5jrz6r1E

    Totaled 1050 @ 160lbs, which was a 35lb total PR, so I cant complain. Just need to evaluate my training now. Again, if anyone sees any form issues or has any suggestions for training please let me know, because Im not so sure what to do for squat and deadlift training. Thanks.
    My Log: http://www.wannabebig.com/forums/sho...d.php?t=132038

    "Train to be a mother****er" -Jim Wendler

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