Nick Israel's log

[squat220]

Week 24

Day 1 - 8/23/10

Olympic Squat - 1RM: 476 lbs
315 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
365 lbs x 1 reps x 1 sets @ 7 RPE - 77% of 1RM
405 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM

Rev LB Olympic Squat - 1RM: 550 lbs
455 lbs x 1 reps x 1 sets @ 7 RPE - 83% of 1RM
495 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
425 lbs x 3 reps x 3 sets @ 7 RPE - 77% of 1RM

Raw Bench - 1RM: 406 lbs
275 lbs x 3 reps x 1 sets @ 7 RPE - 68% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM
335 lbs x 1 reps x 1 sets @ 8 RPE - 83% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
325 lbs x 2 reps x 3 sets @ 8 RPE - 80% of 1RM

Snatch Pull+LB - 1RM: 175 lbs
135 lbs x 3 reps x 3 sets @ 7 RPE - 77% of 1RM

Oly squats were done beltless and I lifted off the bench to myself.

[squat220]

Week 25
Day 1 - 8/28/10

Snatch - 1RM: 182 lbs
135 lbs x 3 reps x 3 sets @ 7 RPE - 74% of 1RM
155 lbs x 2 reps x 2 sets @ 8 RPE - 85% of 1RM
155 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Clean - 1RM: 255 lbs
135 lbs x 3 reps x 1 sets @ 7 RPE - 53% of 1RM
185 lbs x 1 reps x 1 sets @ 8 RPE - 73% of 1RM
225 lbs x 1 reps x 2 sets @ 9 RPE - 88% of 1RM
255 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Raw Bench - 1RM: 373 lbs
225 lbs x 6 reps x 1 sets @ 7 RPE - 60% of 1RM
265 lbs x 6 reps x 6 sets @ 8 RPE - 71% of 1RM

[Nom Z]

Why so soft brah?

[squat220]

the rev band was looped around the top pin of my rack.
the sled drag was 25 yards per "rep" so total of 8 trips of 25 yards.

Week 25
Day 1 - 10/4/10

Suited Deadlift(sumo/bottoms) - 1RM: 563 lbs
465 lbs x 1 reps x 1 sets @ 8 RPE - 83% of 1RM
505 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
535 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Rev SB Dead - 1RM: 683 lbs
585 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
635 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM

Trapbar Deadlift - 1RM: 596 lbs
315 lbs x 3 reps x 1 sets @ 7 RPE - 53% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 68% of 1RM
455 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
495 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Forward Sled Pull - 1RM: 235 lbs
200 lbs x 2 reps x 4 sets @ 8 RPE - 85% of 1RM

Seated GM - 1RM: 318 lbs
185 lbs x 5 reps x 1 sets @ 7 RPE - 58% of 1RM
235 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

GHR

BWx10x4

[squat220]

http://www.youtube.com/watch?v=20ml1eQwox8

http://www.youtube.com/watch?v=MkP4ub8OmTw

http://www.youtube.com/watch?v=BRMz-Z3LAeI

todays deadlift sets, any critics are welcome

[squat220]

Week 25

Day 2 - 10/5/10

Bench(Raw/CG) - 1RM: 435 lbs

280 lbs x 3 reps x 1 sets @ 7.5 RPE - 64% of 1RM
320 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
370 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench(Raw/CG/3 BD) - 1RM: 456 lbs

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

Bench(Shirted/2 BD) - 1RM: 642 lbs

460 lbs x 1 reps x 1 sets @ 7 RPE - 72% of 1RM
500 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM
550 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
610 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

[squat220]

Week 25

Day 3 - 10/7/10

Squat (Raw) - 1RM: 483 lbs
245 lbs x 3 reps x 1 sets @ 7 RPE - 51% of 1RM
335 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
425 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM

Box Squat (bottoms/wraps) - 1RM: 672 lbs
515 lbs x 1 reps x 1 sets @ 8 RPE - 77% of 1RM
605 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM

Box Squat (Rev SB/bottoms/wraps) - 1RM: 784 lbs
695 lbs x 2 reps x 1 sets @ 8 RPE - 89% of 1RM
745 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Rack Pull (conv/pin 1) - 1RM: 542 lbs
425 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM
475 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
515 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Easy day back to heavy squatting. Followed this up with a circuit for conditioning.

Circuit x2

Pull-up BWx10
Step-up 70x10/leg
Prowler 140x 30yds
Renegade Row 30x10/arm
Pull Sled 200x 50yds

Video of rev band sets

http://www.youtube.com/watch?v=1gQCVoi37aQ

http://www.youtube.com/watch?v=JIiO_-iJUd4

[squat220]

MOR indicates middle finger on the ring and POR is pinky on ring

.5 foam is a half foam roll. I allow the foam to compress as much as possible(generally gets down to about 1 BD maybe lower). I added the half foam because my pec was starting to feel tighter then it should and i didn't want to risk pulling it.

Week 25
Day 4 - 10/8/10
Bench(Raw/MOR) - 1RM: 394 lbs
285 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Bench(Raw/MOR/.5 Foam) - 1RM: 426 lbs
365 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM
405 lbs x 1 reps x 2 sets @ 9 RPE - 95% of 1RM

Bench(Raw/ Decline/POR) - 1RM: 426 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 53% of 1RM
275 lbs x 5 reps x 1 sets @ 8 RPE - 65% of 1RM
315 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

[squat220]

Week 26
Day 1 - 10/9/10

Deadlift(Raw/+90c) - 1RM: 409 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 55% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM

Deadlift(Bottoms/+90c) - 1RM: 521 lbs
365 lbs x 3 reps x 1 sets @ 7.5 RPE - 70% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
455 lbs x 3 reps x 1 sets @ 8.5 RPE - 87% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Squat(Raw/SSB/CS) - 1RM: 372 lbs
185 lbs x 5 reps x 1 sets @ 7 RPE - 50% of 1RM
275 lbs x 5 reps x 5 sets @ 8 RPE - 74% of 1RM

GHR ABS

Bwx20x3

GHR

BWx12x3

Floor Windshield Wipers

x10/sidex3

Rev Hyper

100x10x2

Hanging Leg Raise

BWx10x3

Lat Pulldown

130x10x3

Back Ext

25(behind head)x15x3

Face Pull

LBx12x3

[squat220]

Dead Sets today

[squat220]

The raw CG 2 bd was really rough today. I just didnt feel strong on it at all.

The first set at 650 paused just shy of lockout and the spotter took it before i could try to finish the rep.

Week 26
Day 2 - 10/10/10
Bench(Raw/CG) - 1RM: lbs
185 lbs x 5 reps x 1 sets @ 6 RPE - 0% of 1RM
225 lbs x 5 reps x 1 sets @ 6 RPE - 0% of 1RM

Bench(Raw/CG/2 BD) - 1RM: 432 lbs
275 lbs x 3 reps x 1 sets @ 7 RPE - 64% of 1RM
315 lbs x 3 reps x 1 sets @ 7.5 RPE - 73% of 1RM
370 lbs x 3 reps x 1 sets @ 8 RPE - 86% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Bench(Raw/Rev AB/CG/2 BD) - 1RM: 526 lbs
410 lbs x 3 reps x 1 sets @ 7 RPE - 78% of 1RM
460 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM
500 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Bench(Shirted/Rev AB/ROR/2 BD) - 1RM: 650 lbs
590 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
620 lbs x 1 reps x 1 sets @ 8 RPE - 95% of 1RM
650 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
650 lbs x 1 reps x 1 sets @ 9 RPE - 100% of 1RM

Floor Tricep Ext

50x10x3

Band Pull-apart

MBx20x3

Side Raise

20x12x3

Overhead Band Pull-apart

MBx20x3

[squat220]

[DesireToGrow]

That's some huge weight you're pushing man.

[squat220]

thanks man today didnt go as well as i had hoped but hopefully next bench day i will be able to hit 605 straight weight to a one bd.

[squat220]

Week 26
Day 3 - 10/13/10

Squat(Raw/180#c) - 1RM: 426 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 74% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

this was harder then expected but still not bad... i think i let my form go to **** which may have been the reason it felt worse then it should have

Squat+180cc(bottoms/wraps) - 1RM: 532 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
465 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
505 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM



Deadlift(Sumo/SLDL) - 1RM: 453 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 50% of 1RM
275 lbs x 5 reps x 1 sets @ 7 RPE - 61% of 1RM
315 lbs x 5 reps x 1 sets @ 8 RPE - 70% of 1RM
335 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Squat(Raw/SSB/Concentric) - 1RM: 382 lbs
185 lbs x 3 reps x 1 sets @ 7 RPE - 48% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
325 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

this sucked, my upper back was already fried before

Pull Sled
100#x alot x alot

[squat220]

Week 26
Day 4 - 10/14/10

Bench(Raw/MOR) - 1RM: 440 lbs
185 lbs x 5 reps x 3 sets @ 7 RPE - 42% of 1RM
225 lbs x 5 reps x 2 sets @ 7 RPE - 51% of 1RM
245 lbs x 5 reps x 1 sets @ 7 RPE - 56% of 1RM
275 lbs x 3 reps x 1 sets @ 7.5 RPE - 63% of 1RM
295 lbs x 3 reps x 1 sets @ 7.5 RPE - 67% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 72% of 1RM
335 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
365 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM

Bench(Raw/Reverse Grip) - 1RM: 298 lbs
135 lbs x 10 reps x 1 sets @ 7 RPE - 45% of 1RM
185 lbs x 10 reps x 2 sets @ 8 RPE - 62% of 1RM

followed up with some misc upper accessory stuff

[squat220]

All my deads felt really good today. I got a little ahead of myself today with the attempt at 700 rev band.It was just too heavy today and i failed just above my knees. Hopefully i can get 635 for another double in 2 wks with rev light bands. The deadlift to knees I came up to mid knee and paused for 2-3 secs then locked the rep out. And that is log press not leg press.

Week 27
Day 1 - 10/18/10

Deadlift(Sumo/Raw) - 1RM: 476 lbs
315 lbs x 3 reps x 1 sets @ 7 RPE - 66% of 1RM
405 lbs x 1 reps x 1 sets @ 7 RPE - 85% of 1RM

Deadlift(Sumo/Suited) - 1RM: 590 lbs
495 lbs x 1 reps x 1 sets @ 7 RPE - 84% of 1RM
550 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
570 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
590 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM



Deadlift(Sumo/Suited/Rev AB) - 1RM: 700 lbs
640 lbs x 2 reps x 1 sets @ 9 RPE - 91% of 1RM
700 lbs x 0 reps x 1 sets @ 10 RPE - 100% of 1RM



Log Press - 1RM: 203 lbs
90 lbs x 5 reps x 1 sets @ 7 RPE - 44% of 1RM
130 lbs x 5 reps x 1 sets @ 8 RPE - 64% of 1RM
150 lbs x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Deadlift(Sumo/Raw/Pause at knees) - 1RM: 394 lbs
315 lbs x 3 reps x 4 sets @ 8 RPE - 80% of 1RM

[squat220]

Week 27
Day 2 - 10/19/10

Bench(Raw/MOR) - 1RM: 441 lbs
275 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Bench(Raw/MOR/2 BD) - 1RM: 506 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM

Bench(Raw/MOR/1 BD) - 1RM: 425 lbs
405 lbs x 1 reps x 1 sets @ 8 RPE - 95% of 1RM
415 lbs x 1 reps x 1 sets @ 9 RPE - 98% of 1RM
425 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Bench(Raw/ROR/Incline) - 1RM: 331 lbs
185 lbs x 5 reps x 1 sets @ 8 RPE - 56% of 1RM
225 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM
245 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

[squat220]

Week 27
Day 3 - 10/21/10

Squat (Raw) - 1RM: 489 lbs
250 lbs x 3 reps x 1 sets @ 7 RPE - 51% of 1RM
340 lbs x 2 reps x 1 sets @ 7 RPE - 70% of 1RM
430 lbs x 1 reps x 1 sets @ 7.5 RPE - 88% of 1RM

Squat(Bottoms/wraps) - 1RM: 642 lbs
520 lbs x 1 reps x 1 sets @ 8 RPE - 81% of 1RM
570 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
610 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Squat(Bottoms/wraps/Rev LB) - 1RM: 789 lbs
700 lbs x 2 reps x 1 sets @ 9 RPE - 89% of 1RM
750 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Deadlift(Conventional/Raw/4" Deficit) - 1RM: 494 lbs
340 lbs x 3 reps x 1 sets @ 8 RPE - 69% of 1RM
390 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
420 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
340 lbs x 7 reps x 1 sets @ 9 RPE - 69% of 1RM

[squat220]

Week 28
Day 1 - 10/23/10

Deadlift(Sumo/Raw/90#c) - 1RM: 478 lbs
340 lbs x 2 reps x 1 sets @ 8 RPE - 71% of 1RM
430 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM

Deadlift(Sumo/Suited/90#c) - 1RM: 540 lbs
480 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
520 lbs x 1 reps x 1 sets @ 8.5 RPE - 96% of 1RM
540 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
540 lbs x 1 reps x 1 sets @ 11 RPE - 100% of 1RM

Deadlift(Sumo/Raw/Pin #2) - 1RM: 578 lbs
430 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
520 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
520 lbs x 1 reps x 5 sets @ 10 RPE - 90% of 1RM

SSB Goodmorning - 1RM: 298 lbs
185 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM

Circuit
x3 no rest between exercises/continues for 3 rounds

GHR BWx10
Facepull w/ext rotation MMBx10
Band Pulldown DLBx10
Single Leg Calf Raise BWx10

[squat220]

Week 28
Day 2 - 10/24/10

Bench(Raw/MOR) - 1RM: 426 lbs
275 lbs x 3 reps x 2 sets @ 7 RPE - 65% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 74% of 1RM
355 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
405 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
225 lbs x 21 reps x 1 sets @ 10 RPE - 53% of 1RM

Bench(Raw/MOR/2 BD) - 1RM: 447 lbs
405 lbs x 2 reps x 1 sets @ 8 RPE - 91% of 1RM
425 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

Bench(Raw/MOR/1 BD) - 1RM: 450 lbs
385 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
405 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM

Lying Triceps Extension

40x12x4

Circuit #1 3 rounds continuously

Log Press 130x8
Band Pullapart MMBx12
GHR ABS 25x10

Circuit #2 3 rounds continuously

Facepull LBx12
Lying Rear Delt Fly 20x12
Hanging Leg Raise BWx12

[squat220]

The Suited squat with chains was pretty easy. I ranked it as a 9 bc of the difficult walkout. I then removed the chain and did a quick single at 520. It was incredibly fast, def felt like speed weight.

Week 28

Day 3 - 10/26/10

Squat(Suited/180#c) - 1RM: 547 lbs
430 lbs x 1 reps x 1 sets @ 8 RPE - 79% of 1RM
520 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Squat(Suited) - 1RM: 676 lbs
520 lbs x 1 reps x 1 sets @ 6 RPE - 70% of 1RM

Squat(Raw/Concentric) - 1RM: 531 lbs
425 lbs x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

GHR
BW x10x4

Pull Sled (alt between forward and backward)

Forward
200x30ydsx4

Backward
200x30ydx4

[dtaps24]

Your workouts are awesome and make me jealous. Where in Gainesville do you train out of curiosity, not that it's the same town it was 12 years ago, just wondering.

Here's what I want you to do for me if you could, kill Steve Addazio. I won't tell anybody and it's the only way that Urban will demote/fire/take away playcalling because he's so stubbornly loyal, the only reason he came back so quick was that he realized that there was no way in hell anybody would allow Addazio to ru(i)n that program after the appalling job he did last year, which now looks like he was Spurrier in his heyday compared to this year's abortion. I thought it was impossible for me to miss Dan Mullen and consider anything a step back (after all he is the man who decided that Brantley was a better fit for the spread option than Cam Newton who should have gotten snaps in relief of Tebow starting in 2008 and be the starter this year and we'd be looking down the barrell of 3 straight national championsiphs) but I was very wrong. /rant. Good workout(s). Go Gators.

[jmt92]

Your workouts are awesome and make me jealous. Where in Gainesville do you train out of curiosity, not that it's the same town it was 12 years ago, just wondering.

Here's what I want you to do for me if you could, kill Steve Addazio. I won't tell anybody and it's the only way that Urban will demote/fire/take away playcalling because he's so stubbornly loyal, the only reason he came back so quick was that he realized that there was no way in hell anybody would allow Addazio to ru(i)n that program after the appalling job he did last year, which now looks like he was Spurrier in his heyday compared to this year's abortion. I thought it was impossible for me to miss Dan Mullen and consider anything a step back (after all he is the man who decided that Brantley was a better fit for the spread option than Cam Newton who should have gotten snaps in relief of Tebow starting in 2008 and be the starter this year and we'd be looking down the barrell of 3 straight national championsiphs) but I was very wrong. /rant. Good workout(s). Go Gators.

Go Gators.


Do you still train with Morgan Spurlock?

Great lifts btw, training looks strong and on point.

[squat220]

Your workouts are awesome and make me jealous. Where in Gainesville do you train out of curiosity, not that it's the same town it was 12 years ago, just wondering.

Here's what I want you to do for me if you could, kill Steve Addazio. I won't tell anybody and it's the only way that Urban will demote/fire/take away playcalling because he's so stubbornly loyal, the only reason he came back so quick was that he realized that there was no way in hell anybody would allow Addazio to ru(i)n that program after the appalling job he did last year, which now looks like he was Spurrier in his heyday compared to this year's abortion. I thought it was impossible for me to miss Dan Mullen and consider anything a step back (after all he is the man who decided that Brantley was a better fit for the spread option than Cam Newton who should have gotten snaps in relief of Tebow starting in 2008 and be the starter this year and we'd be looking down the barrell of 3 straight national championsiphs) but I was very wrong. /rant. Good workout(s). Go Gators.

Thanks alot man. I actually train in a gym a friend of mine recently opened in town. And I would gladly kill Addazio. The man's sense for play calling is that of a infant(that may be disrespectful to infants) This year has been such a joke it pains me to watch the mockery that he calls an offense. And yes Go Gators

[squat220]

Go Gators.


Do you still train with Morgan Spurlock?

Great lifts btw, training looks strong and on point.

Thanks man I have been trying out an alternating rev band/ chain rotation and it seems to be going well. Sadly no Morgan is off at NC state working in the strength and conditioning department.

[squat220]

The triceps of death was one continuous set of 4/3/2/1/2/3/4 bds doing a triple at each board totaling 21 reps.

Week 28

Day 4 - 10/28/10

Bench(CG/ .5 foam) - 1RM: 430 lbs
270 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
290 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
310 lbs x 3 reps x 1 sets @ 7.5 RPE - 79% of 1RM
330 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
350 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
370 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
390 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM
410 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
430 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

Bench(CG/ 4 BD) - 1RM: 459 lbs
340 lbs x 5 reps x 3 sets @ 8 RPE - 74% of 1RM

Triceps of Death - 1RM: 459 lbs
250 lbs x 21 reps x 1 sets @ 10 RPE - 0% of 1RM

[squat220]

[squat220]

Week 29

Day 1 - 10/30/10

Deadlift(Sumo/Raw) - 1RM: 547 lbs
340 lbs x 3 reps x 1 sets @ 7 RPE - 62% of 1RM
430 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
520 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

Deadlift(Sumo/Suited) - 1RM: 628 lbs
575 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
615 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

(Conv/Raw/Beltless) - 1RM: 545 lbs
430 lbs x 1 reps x 3 sets @ 7 RPE - 79% of 1RM
480 lbs x 1 reps x 2 sets @ 7.5 RPE - 88% of 1RM

Front Squat(12" box) - 1RM: 304 lbs
135 lbs x 10 reps x 1 sets @ 8 RPE - 44% of 1RM
185 lbs x 8 reps x 1 sets @ 8 RPE - 61% of 1RM
225 lbs x 5 reps x 1 sets @ 8 RPE - 74% of 1RM

Ukranian Deadlift - 1RM: 304 lbs
50 lbs x 15 reps x 3 sets @ 9 RPE - 0% of 1RM

[squat220]

Week 29
Day 2 - 10/31/10

Bench(Raw/MOR) - 1RM: 431 lbs
225 lbs x 5 reps x 1 sets @ 6 RPE - 52% of 1RM
245 lbs x 5 reps x 1 sets @ 7 RPE - 57% of 1RM
265 lbs x 5 reps x 1 sets @ 8 RPE - 61% of 1RM
315 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
345 lbs x 3 reps x 3 sets @ 8 RPE - 80% of 1RM

Bench(Raw/MOR/Rev LB) - 1RM: 476 lbs
365 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
385 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM

Log Press - 1RM: 253 lbs
140 lbs x 5 reps x 1 sets @ 8 RPE - 55% of 1RM
160 lbs x 5 reps x 1 sets @ 8 RPE - 63% of 1RM
180 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
200 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
220 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
240 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
140 lbs x 8 reps x 1 sets @ 9 RPE - 55% of 1RM
160 lbs x 6 reps x 1 sets @ 9 RPE - 63% of 1RM