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Thread: Rinse - Repeat

  1. #1276
    Squat Heavy, Squat Often Cards's Avatar
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    Week 1
    Day 2 - 6/28/11
    OH Press - 7 count - Pause at Bottom - 1RM: 179 lbs
    135 lbs x 1 reps x 1 sets @ 6 RPE - 75% of 1RM
    145 lbs x 1 reps x 1 sets @ 7 RPE - 81% of 1RM
    155 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
    165 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
    170 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
    160 lbs x 1 reps x 1 sets @ 9 RPE - 89% of 1RM
    155 lbs x 1 reps x 1 sets @ 9 RPE - 87% of 1RM
    150 lbs x 1 reps x 1 sets @ 9 RPE - 84% of 1RM

    Squat w/ Belt - 1RM: 371 lbs
    275 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
    295 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
    315 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
    305 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM
    300 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

    OH Press - Thumbs from smooth - 1RM: 175 lbs
    95 lbs x 5 reps x 1 sets @ 6 RPE - 54% of 1RM
    115 lbs x 5 reps x 1 sets @ 7 RPE - 66% of 1RM
    135 lbs x 5 reps x 1 sets @ 8 RPE - 77% of 1RM
    140 lbs x 5 reps x 1 sets @ 8.5 RPE - 80% of 1RM
    145 lbs x 5 reps x 1 sets @ 9 RPE - 83% of 1RM
    135 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
    130 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM

    OH Press felt much better today than yesterday. I did better on squats than I thought I would with this being my third straight day.

    Weight is up to 190. Definitely pigging out on some high calorie food tonight.

    I don't think I've ever been so excited for a day of recovery.
    Last edited by Cards; 06-28-2011 at 09:10 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
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  2. #1277
    Moderator Off Road's Avatar
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    That was a crap-load of pressing with a bunch of good weights. Enjoy the rest and the food.
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  3. #1278
    Team Intense pbal17's Avatar
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    Nice pressing, how do you calculate your 1RM, because the first set your OH 1RM is 179lbs. I'm guessing that is the end result of some sort of calc, right?

  4. #1279
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    That was a crap-load of pressing with a bunch of good weights. Enjoy the rest and the food.
    Thanks, OR. If I didn't have to start at the bottom of the lift, I could definitely press a lot more. That first rep is a bitch.


    Quote Originally Posted by pbal17 View Post
    Nice pressing, how do you calculate your 1RM, because the first set your OH 1RM is 179lbs. I'm guessing that is the end result of some sort of calc, right?
    Yeah, there's a program that I'm supposed to plug my lifts into that generated that numer unless I tell it that it's my 1 rm for the day.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  5. #1280
    Squat Heavy, Squat Often Cards's Avatar
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    Week 1
    Day 3 - 6/30/11
    Squat w/ Belt - 1RM: 355 lbs
    315 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    335 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
    355 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    285 lbs x 4 reps x 2 sets @ 80% RPE - 80% of 1RM


    Strict Standing OH Press - 1RM: 175 lbs
    155 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    165 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
    175 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    140 lbs x 4 reps x 2 sets @ 80% RPE - 80% of 1RM


    Sumo Deadlift w/ Belt - 1RM: 371 lbs
    315 lbs x 2 reps x 2 sets @ 8 RPE - 85% of 1RM
    315 lbs x 2 reps x 2 sets @ 8 RPE - 85% of 1RM
    315 lbs x 2 reps x 2 sets @ 8.5 RPE - 85% of 1RM

    --

    Squat and OH Press felt good today. 355 on squat was much easier than 345 was on Monday. I could have probably cranked out a 370-375 if I wanted to go 105%, but wanted to save a little in the tank for deads.

    I have squatted 405 belted and 435 to a box, but recently squats have been down.

    I couldn't budge 365 off the ground on deadlifts, I was so dead by the end of the workout.
    Last edited by Cards; 06-30-2011 at 07:47 AM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  6. #1281
    Moderator Off Road's Avatar
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    Quote Originally Posted by Cards View Post
    If I didn't have to start at the bottom of the lift, I could definitely press a lot more. That first rep is a bitch.
    That's why I use just a tiny bit of leg drive on the first rep. Not a lot, but just enough to get the bar moving. I think it saves a lot of wear-n-tear on the shoulders, and with the high reps that I do it doesn't really make much difference.
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  7. #1282
    Team Intense pbal17's Avatar
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    I looked over the email, RPE is basically an indicator of what you have left in the tank, correct? Nice squatting, where did that 1RM number come from for that one? 'Cause I've seen you squat significantly more than 355 for one

  8. #1283
    moar nao fooz's Avatar
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    Damn man, that workout must be killer if YOU can't budge 365 for a dead at the end of the workout. keep it goin brotha
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


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  9. #1284
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by pbal17 View Post
    I looked over the email, RPE is basically an indicator of what you have left in the tank, correct? Nice squatting, where did that 1RM number come from for that one? 'Cause I've seen you squat significantly more than 355 for one
    When I switched to golds it set me back. I wasn't comfortable squatting that out of the squat rack instead of the power rack. Its getting better, I was fried though.


    Quote Originally Posted by fooz View Post
    Damn man, that workout must be killer if YOU can't budge 365 for a dead at the end of the workout. keep it goin brotha
    Thanks man, i tried and it wasn't going anywhere. I was so dead. I'm excited to get Saturday and Sunday off.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  10. #1285
    Squat Heavy, Squat Often Cards's Avatar
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    I would first like to say I do not have the flexibility to do snatch grip SLDLs, but I did my best. My back was fried, it took everything I had.

    This wasn't the first time I've done OH press with mini bands, i forgot how much fun it was -

    Post Work:

    Foam Roilling: 20 minutes
    Extreme Stretching

    --

    Things I learned this week:
    - doing ME squats and deadlifts before starting this program made it much harder
    - Because I'm OH Pressing instead of benching, my lower back gets hit extra hard - I've started to use a belt for OH press.
    - I need to work on flexibility to do SLDL

    -- Next week here I come!

    Week 1
    Day 4 - 7/1/11
    OH Press + Monster Mini Bands - 1RM: 106 lbs
    65 lbs x 4 reps x 1 sets @ 8 RPE - 61% of 1RM
    75 lbs x 4 reps x 1 sets @ 8.5 RPE - 71% of 1RM
    85 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    65 lbs x 4 reps x 2 sets @ 9 RPE - 61% of 1RM


    Snatch Grip SLDL - 1RM: 159 lbs
    135 lbs x 3 reps x 3 sets @ 9 RPE - 85% of 1RM

    '
    OH Press - 4 count - 1RM: 169 lbs
    95 lbs x 3 reps x 1 sets @ 7 RPE - 56% of 1RM
    115 lbs x 3 reps x 1 sets @ 8 RPE - 68% of 1RM
    135 lbs x 3 reps x 3 sets @ 6 RPE - 80% of 1RM
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  11. #1286
    Moderator Off Road's Avatar
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    Nice job. The snatch grip probably adds a lot of ROM to that lift.
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  12. #1287
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice job. The snatch grip probably adds a lot of ROM to that lift.
    Thanks, maybe i'm just doing the lift wrong or didn't properly warm up, but it was hard
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  13. #1288
    Squat Heavy, Squat Often Cards's Avatar
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    Week 2
    Day 1 - 7/4/11
    Squat w/ Belt - 1RM: 375 lbs
    325 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
    345 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
    375 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    320 lbs x 3 reps x 1 sets @ 85% RPE - 85% of 1RM
    300 lbs x 4 reps x 1 sets @ 80% RPE - 80% of 1RM


    OH Press w/ belt - 1RM: 175 lbs
    155 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    165 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
    175 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    145 lbs x 3 reps x 1 sets @ 85% RPE - 83% of 1RM
    140 lbs x 4 reps x 1 sets @ 80% RPE - 80% of 1RM


    Sumo Deadlift w/ Belt - 1RM: 455 lbs - PR+10lbs
    410 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
    435 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
    455 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    385 lbs x 3 reps x 1 sets @ 85% RPE - 85% of 1RM
    365 lbs x 4 reps x 1 sets @ 80% RPE - 80% of 1RM

    --


    Today was good!

    I meant to squat 365, but put a 35lb plate on one side. When I unracked it I felt it was uneven, but attributed it to maybe the incorrect bar placement.

    455 is a 10+ lb PR on deadlifts. All deadlifts are done hook grip and a complete stop at the bottom,

    Post Workout:
    extreme stretching
    foam rolling
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  14. #1289
    Moderator Off Road's Avatar
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    Big pulls. Obviously the new routine has you in the groove.
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  15. #1290
    WBB Team Captain Coke's Avatar
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    Way to be at it, whole session is great.

  16. #1291
    Team Intense pbal17's Avatar
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    nice DL numbers, I gotta get back up at that

  17. #1292
    moar nao fooz's Avatar
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    Congrats on the PR my man! 455 is killer!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


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  18. #1293
    phil 4:13 Bako Lifter's Avatar
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    This is the most technical journal I've ever seen! Huge lifts man.

  19. #1294
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    This is the most technical journal I've ever seen! Huge lifts man.
    Thanks, Bako! I use an application that puts the training in that format, there's no way I would ever take the time to do all that calculating.

    Quote Originally Posted by fooz View Post
    Congrats on the PR my man! 455 is killer!
    Thanks! 495 should be sometime this year!

    Quote Originally Posted by pbal17 View Post
    nice DL numbers, I gotta get back up at that
    I just tied your record, go back to sumo. It's a lot more fun.

    Quote Originally Posted by CoCoa View Post
    Way to be at it, whole session is great.
    THanks, coke!

    Quote Originally Posted by Off Road View Post
    Big pulls. Obviously the new routine has you in the groove.
    It has its days. Some days I go in and feel like absolute shit and other days I feel really good. I think a good portion of it's auto regulation. It's 100% that you feel for the day, not of your 1 rm.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  20. #1295
    Squat Heavy, Squat Often Cards's Avatar
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    Week 2
    Day 2 - 7/5/11

    OH Press - 7 count - Pause at Bottom - 1RM: 174 lbs
    145 lbs x 1 reps x 1 sets @ 7 RPE - 84% of 1RM
    155 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    165 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
    150 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
    150 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
    150 lbs x 1 reps x 1 sets @ 8.5 RPE - 86% of 1RM
    150 lbs x 1 reps x 1 sets @ 9 RPE - 86% of 1RM

    3cnt pause squat - 1RM: 357 lbs
    225 lbs x 4 reps x 1 sets @ 6 RPE - 63% of 1RM
    245 lbs x 4 reps x 1 sets @ 7 RPE - 69% of 1RM
    275 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM

    OH Press - Thumbs from smooth - 1RM: 182 lbs
    135 lbs x 6 reps x 1 sets @ 9 RPE - 74% of 1RM
    125 lbs x 6 reps x 1 sets @ 8.5 RPE - 69% of 1RM
    120 lbs x 6 reps x 1 sets @ 9 RPE - 66% of 1RM


    ---

    Week 2
    Day 3 - 7/7/11

    quat w/ Belt - 1RM: 355 lbs
    315 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    335 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
    355 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    285 lbs x 4 reps x 3 sets @ 80% RPE - 80% of 1RM

    Strict Standing OH Press - 1RM: 165 lbs
    145 lbs x 1 reps x 1 sets @ 8 RPE - M
    155 lbs x 1 reps x 1 sets @ 9 RPE -
    165 lbs x 1 reps x 1 sets @ 10 RPE
    180 lbs x 0 reps x 1 sets @ 11 RPE -
    135 lbs x 4 reps x 3 sets @ 80% RPE


    Sumo Deadlift w/ Belt - 1RM: 406 lbs
    315 lbs x 1 reps x 1 sets @ 7 RPE - 78% of 1RM
    365 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
    315 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM


    --

    OH Press + Monster Mini Bands - 1RM: 119 lbs
    95 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    85 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM
    80 lbs x 4 reps x 1 sets @ 9 RPE - 67% of 1RM


    GM - 1RM: 256 lbs
    135 lbs x 4 reps x 1 sets @ 6 RPE - 53% of 1RM
    155 lbs x 4 reps x 1 sets @ 7 RPE - 61% of 1RM
    185 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
    205 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    195 lbs x 4 reps x 1 sets @ 9 RPE - 76% of 1RM
    185 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM


    OH Press - 4 count - 1RM: 188 lbs
    135 lbs x 4 reps x 1 sets @ 7 RPE - 72% of 1RM
    145 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
    150 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
    140 lbs x 4 reps x 1 sets @ 9 RPE - 75% of 1RM
    135 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM

    --

    Week three here I come.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  21. #1296
    Moderator Off Road's Avatar
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    Crazy amount of pressing. Way to keep going cards.
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  22. #1297
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by Off Road View Post
    Crazy amount of pressing. Way to keep going cards.
    Hoping it all pays off in the long run, we'll see in 7 more weeks.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  23. #1298
    Squat Heavy, Squat Often Cards's Avatar
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    Week 3
    Day 1 - 7/10/11
    Sumo Deadlift w/ Belt - 1RM: 445 lbs
    415 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
    445 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    350 lbs x 4 reps x 2 sets @ 80% RPE - 79% of 1RM


    Strict Standing OH Press - 1RM: 180 lbs
    160 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
    170 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
    180 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
    145 lbs x 4 reps x 2 sets @ 80% RPE - 81% of 1RM

    Decided to dead lift first as it's not as hard on my knee. After the deadlifting I could really feel my knee starting to swell so I held off on squatting.

    OH Press felt awesome today, 180 went up after failing last time and it was pretty smooth.

    Supplements:
    BCAA
    Glucosamine
    Fish Oil

    Post Training:
    Stretching

    --

    I'm getting all my training in this week by Wednesday as I'm going to Long Island to see my girlfriend Wed-Sunday.

    I can get in all 4 days by Wednesday, but I may have to take it light on the squats for this week. I should be all better with a nice 4 day rest and some pampering.
    Last edited by Cards; 07-10-2011 at 01:34 PM.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  24. #1299
    Moderator Off Road's Avatar
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    180 flying up? That's pretty amazing Cards.
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  25. #1300
    moar nao fooz's Avatar
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    hahaha some "pampering". atta boy! Your deadlifts still make me drool. Glad to see that 180 feel as good as it did. Doing a great job with the new workout bro.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
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