The Kabuki Kadillac bar is great. So much better than other multi-grip bars out there. I have the model from a few years ago, but they have one with knurling out now that I bet is even better.
Depending on the type of training I’m doing, I will go much heavier (in absolute load and relative load, such as RPE). If you go back to October and November I was going much heavier to prep for a competition via Specialization/Realization training blocks. Will work up to singles, doubles, and triples in the RPE 8-10 range. I will be around these RPEs for the next 4-8 weeks with Developmental training blocks, and will steadily increase relative intensity and volume through the summer, then increase absolute intensity going into the fall prior to my next competition in November 2024.
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Thread: Smash Fuarking Weight
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03-01-2024, 06:30 PM #4981SFW
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03-03-2024, 06:32 AM #4982
Saturday, 02Mar2024 (PM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
325x5
347x5 @ 6
347x5 @ 6
347x5 @ 6
Spoto Bench Press
44x4,4
99x4
154x4
198x4
220x4
242x4
253x4
264x4 @ 6
272x4 @ 7
256x4,4
Beltless Romanian Deadlift
44x5,5
99x5
154x5
176x5
198x5
220x5
242x5
253x5 @ 5
253x5 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
68x10 @ 6
68x10 @ 6
68x10 @ 6
68x10 @ 6.5
2h 15m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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03-03-2024, 05:32 PM #4983
Sunday, 03Mar2024 (AM)
Elliptical
15:00
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
249x4 @ 6
260x4 @ 7
244x4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
220x5
237x5
246x5 @ 7
246x5 @ 7
246x5 @ 7
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
206x6 @ 6
206x6 @ 6
206x6 @ 6
206x6 @ 6
Barbell Curl
55x10 @ 5
55x10 @ 5
55x10 @ 5
55x10 @ 5
1h 30m
Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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03-05-2024, 05:49 PM #4984
Tuesday, 05Mar2024 (PM)
Elliptical
15:00
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
264x5
277x5 @ 6
277x5 @ 6.5
277x5 @ 6.5
0-2-0 Close Grip Bench Press
44x6,6
99x6
154x6
176x6
192x6
207x6 @ 6
207x6 @ 6
207x6 @ 6
207x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
81x10 @ 6
81x10 @ 6
81x10 @ 6
81x10 @ 6
1h 45m
Session RPE: 1 - Very Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 4 - HighSFW
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03-08-2024, 05:48 PM #4985
Wednesday, 06Mar2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
319x5
374x5
429x5 @ 6.5
429x5 @ 7
429x5 @ 7
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
170x6
182x6 @ 5
182x6 @ 5
182x6 @ 5
182x6 @ 5
Beltless Deadlift
44x5,5
154x5
264x5
319x5
374x5
424x5
474x5 @ 6.5
403x5,5,5
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
79x10 @ 6
79x10 @ 6
79x10 @ 6
79x10 @ 6
2h 50m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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03-08-2024, 05:49 PM #4986
Friday, 08Mar2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
254x4
265x4 @ 6
273x4 @ 7
257x4,4
Standing Press
44x6,6
66x6
88x6
99x6
110x6
121x6 @ 6
121x6 @ 6
121x6 @ 6
121x6 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
67x10
74x10 @ 6
74x10 @ 6
74x10 @ 6
74x10 @ 6
DB Curl
35x12,12 @ 6
35x12,12 @ 6
35x12,12 @ 7
1h 40m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
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03-09-2024, 06:34 PM #4987
Saturday, 09Mar2024 (PM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
325x5
352x5 @ 6
352x5 @ 6
352x5 @ 5.5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
254x4
265x4 @ 6
273x4 @ 6.5
257x4,4
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
176x5
198x5
220x5
242x5
259x5 @ 5
259x5 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
69x10 @ 6
69x10 @ 6
69x10 @ 6
69x10 @ 6
2h 25m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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03-10-2024, 05:37 PM #4988
Sunday, 10Mar2024 (PM)
Elliptical
15:00
3-1-0 Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
237x4
250x4 @ 6
261x4 @ 7
245x4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
220x5
237x5
248x5 @ 7
248x5 @ 7
248x5 @ 7
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
207x6 @ 6
207x6 @ 6
207x6 @ 6
207x6 @ 6
Barbell Curl
60x10 @ 5
60x10 @ 5
60x10 @ 5
60x10 @ 5
1h 30m
Session RPE: 2 - Easy
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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03-13-2024, 02:07 AM #4989
Tuesday, 12Mar2024 (PM)
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
264x5
278x5 @ 6.5
278x5 @ 6
278x5 @ 7
278x5 @ 7
Standing Press
44x6,6
66x6
88x6
104x6
115x6
126x6 @ 6
126x6 @ 6
126x6 @ 6
126x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
71x10
82x10 @ 6
82x10 @ 6
82x10 @ 6
82x10 @ 6
1h 30m
Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 5 - Very HighSFW
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03-13-2024, 05:33 PM #4990
Wednesday, 13Mar2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
352x5
396x5
435x5 @ 7
435x5 @ 7
435x5 @ 7
3-1-0 Bench Press
44x3,3
99x3,3
154x3
198x3
220x3
242x3 @ 5
242x3 @ 5
242x3 @ 5
Beltless Deadlift
44x5,5
154x5
264x5
319x5
374x5
429x5
479x5 @ 6.5
407x5,5,5
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
80x10 @ 6
80x10 @ 6
80x10 @ 6
80x10 @ 6.5
3h 05m
Session RPE: 4 - Hard
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 2 - PoorSFW
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03-16-2024, 05:47 AM #4991
Friday, 15Mar2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
266x4 @ 6
274x4 @ 7
255x4,4,4
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6
208x6 @ 6
208x6 @ 6
208x6 @ 6
208x6 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
67x10
76x10 @ 6
76x10 @ 6
76x10 @ 6
76x10 @ 6
1h 45m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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03-16-2024, 12:37 PM #4992
Saturday, 16Mar2024 (AM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
330x5
358x5 @ 6
322x5,5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
266x4 @ 6
274x4 @ 7
255x4,4,4
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
176x5
198x5
220x5
242x5
264x5 @ 5
264x5 @ 5
264x5 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
70x10 @ 6
70x10 @ 6
70x10 @ 6
70x10 @ 7
2h 45m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageLast edited by RipCJ; 03-23-2024 at 10:51 AM.
SFW
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03-17-2024, 02:32 PM #4993
Sunday, 17Mar2024 (PM)
Elliptical
15:00
0-1-0 Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
266x4 @ 6
274x4 @ 7
255x4,4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
220x5
237x5
250x5 @ 7
250x5 @ 7
250x5 @ 7
250x5 @ 7
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
187x6 @ 5.5
187x6 @ 5.5
187x6 @ 5.5
187x6 @ 5.5
Barbell Curl
66x10 @ 6
66x10 @ 6
66x10 @ 6
66x10 @ 6
1h 35m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 3 - AverageLast edited by RipCJ; 03-24-2024 at 07:34 AM.
SFW
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03-20-2024, 04:35 AM #4994
Tuesday, 19Mar2024 (PM)
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
264x5
279x5 @ 6.5
279x5 @ 7
279x5 @ 7
279x5 @ 7
Standing Press
44x6,6
66x6
88x6
110x6
128x6 @ 6
128x6 @ 6
128x6 @ 6
128x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
71x10
83x10 @ 6
83x10 @ 6
83x10 @ 6
83x10 @ 6
1h 55m
Session RPE: 2 - Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very HighSFW
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03-20-2024, 05:42 PM #4995
Wednesday, 20Mar2024 (PM)
Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
352x5
396x5
440x5 @ 7
440x5 @ 7.5
440x5 @ 8
3-1-0 Bench Press
44x3,3
99x3,3
154x3
198x3
220x3
232x3
244x3 @ 5
244x3 @ 5
244x3 @ 5
1h 55m
Session RPE: 4 - Hard
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 2 - Poor
Perceived Readiness: 2 - PoorSFW
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03-22-2024, 02:51 AM #4996
Thursday, 21Mar2024 (PM)
Beltless Deadlift
44x5,5
154x5
264x5
319x5
374x5
429x5
485x5 @ 6.5
413x5,5,5
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
81x10 @ 6
81x10 @ 6
81x10 @ 6
81x10 @ 6
1h 15m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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03-22-2024, 07:07 PM #4997
Friday, 22Mar2024 (PM)
Elliptical
15:00
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6.5
275x4 @ 7.5
256x4,4,4
Close Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
198x6
209x6 @ 6
209x6 @ 6
209x6 @ 6
209x7 @ 6
Close Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
68x10
77x10 @ 6
77x10 @ 6
77x10 @ 6.5
77x10 @ 6
1h 35m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 2 - PoorSFW
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03-23-2024, 06:25 PM #4998
Saturday, 23Mar2023 (AM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
297x5
330x5
363x5 @ 6
327x5,5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6.5
275x4 @ 7
256x4,4,4
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
198x5
226x5
248x5
270x5 @ 5
270x5 @ 5
270x5 @ 5
2h 30m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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03-24-2024, 12:09 PM #4999
Sunday, 24Mar2024 (PM)
Elliptical
15:00
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
70x10 @ 6
70x10 @ 6
70x10 @ 6
70x10 @ 6
0-1-0 Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6.5
275x4 @ 7.5
256x4,4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
220x5
237x5
252x5 @ 7
252x5 @ 7
252x5 @ 7
252x5 @ 7
Wide Grip Kadillac Bench Press
44x6,6
88x6,6
132x6
154x6
176x6
192x6 @ 5.5
192x6 @ 5.5
192x6 @ 5.5
192x6 @ 6
Barbell Curl
71x10 @ 6
71x10 @ 6
71x10 @ 6
71x10 @ 6
2h 10m
Session RPE: 3 - Average
Enjoyment: 2 - Low
Motivation: 3 - Average
Performance: 3 - Average
Perceived Readiness: 2 - PoorSFW
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03-26-2024, 05:55 PM #5000
Tuesday, 26Mar2024 (PM)
Competition Bench Press
44x5,5
99x5,5
154x5
198x5
220x5
242x5
264x5
281x5 @ 7
281x5 @ 6.5
281x5 @ 6.5
281x5 @ 7.5
Standing Press
44x6,6
66x6
88x6
110x6
121x6
130x6 @ 5.5
130x6 @ 5.5
130x6 @ 5.5
130x7 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
71x10
78x10
84x11 @ 6
84x11 @ 6
84x11 @ 6
84x11 @ 6
1h 40m
Session RPE: 2 - Easy
Enjoyment: 5 - Very High
Motivation: 5 - Very High
Performance: 5 - Very Good
Perceived Readiness: 5 - Very HighSFW
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03-27-2024, 05:35 PM #5001
Wednesday, 27Mar2024 (PM)
Competition Squat
44x5,5
99x5,5
154x5
209x5
264x5
314x5
358x5
402x5
446x5 @ 6.5
446x5 @ 6.5
446x5 @ 7
3-1-0 Bench Press
44x3,3
99x3,3
154x3
198x3
220x3
233x3
246x3 @ 6
246x3 @ 6
246x3 @ 6
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
76x10
82x10 @ 6
82x10 @ 6
82x10 @ 6
82x10 @ 6
2h 00m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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03-28-2024, 05:59 PM #5002
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04-14-2024, 12:06 PM #5003
Friday, 29Mar2024 (PM)
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6
275x4 @ 7.5
256x4,4,4
Close Grip Kadillac Bench Press
44x6,6
99x6,6
154x6
176x6
198x6
211x6 @ 6
211x6 @ 6.5
211x6 @ 6
211x6 @ 6.5
1h 30m
Session RPE: 3 - Average
Enjoyment: 1 - Very Low
Motivation: 1 - Very Low
Performance: 2 - Poor
Perceived Readiness: 1 - Very PoorSFW
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04-14-2024, 12:07 PM #5004
Sunday, 31Mar2024 (AM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
341x5
369x5 @ 6.5
330x5,5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6
275x4 @ 7
256x4,4,4
1h 50m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 2 - Low
Performance: 2 - Poor
Perceived Readiness: 2 - PoorSFW
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04-14-2024, 12:08 PM #5005
Monday, 01Apr2024 (PM)
Beltless Romanian Deadlift
44x5,5
99x5,5
154x5
198x5
231x5
253x5
275x5 @ 5
275x5 @ 5
275x5 @ 5
Wide Grip EZ Preacher Curl
26x10
37x10
48x10
59x10
65x10
70x10 @ 6
70x10 @ 6
70x10 @ 6
70x10 @ 6
0-1-0 Close Grip Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
267x4 @ 6.5
275x4 @ 8
253x4,4,4
Barbell Row
44x5,5
99x5,5
154x5
198x5
231x5
254x5 @ 6
254x5 @ 6.5
254x5 @ 6.5
254x5 @ 6.5
Wide Grip Kadillac Bench Press
44x6,6
99x6,6
154x6
176x6
187x6
198x6 @ 6
198x6 @ 6
198x6 @ 6
198x7 @ 6
Barbell Curl
72x10 @ 6
72x10 @ 6
72x10 @ 6
72x10 @ 6.5
1h 45m
Session RPE: 2 - Easy
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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04-14-2024, 12:09 PM #5006
Wednesday, 03Apr2024 (PM)
Competition Bench Press
44x5,5
99x5,5
154x5
209x5
242x5
259x5
271x5
282x5 @ 6.5
282x5 @ 7
282x5 @ 7.5
282x5 @ 7
Standing Press
44x6,6
66x6
88x6
110x6
121x6
132x6 @ 6
132x6 @ 6
132x6 @ 6
132x6 @ 6
Close Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
78x10
85x10 @ 6
85x10 @ 6
85x10 @ 6
85x11 @ 6
2h 05m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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04-14-2024, 12:10 PM #5007
Friday, 05Apr2024 (PM)
Competition Squat
44x5,5
110x5,5
165x5
220x5
275x5
330x5
374x5
413x5
451x5 @ 7
451x5 @ 7
451x4 @ 6.5
3-1-0 Bench Press
44x3,3
99x3,3
154x3
198x3
220x3
237x3
248x3 @ 6
248x3 @ 6
248x3 @ 6
Wide Grip EZ Curl
26x10
37x10
48x10
59x10
70x10
77x10
83x10 @ 6
83x10 @ 6
83x10 @ 6
83x11 @ 6
2h 05m
Session RPE: 3 - Average
Enjoyment: 4 - High
Motivation: 4 - High
Performance: 4 - Good
Perceived Readiness: 4 - HighSFW
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04-14-2024, 12:11 PM #5008
-
-
04-14-2024, 12:11 PM #5009
Thursday, 11Apr2024 (PM)
0-1-0 Larsen Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
268x4 @ 6.5
276x4 @ 7
257x4,4,4
Close Grip Kadillac Bench Press
44x6,6
99x6,6
154x6
176x6
198x6
211x6 @ 6
211x6 @ 6
211x6 @ 6
211x7 @ 6
1h 25m
Session RPE: 3 - Average
Enjoyment: 2 - Low
Motivation: 2 - Low
Performance: 3 - Average
Perceived Readiness: 3 - AverageSFW
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04-14-2024, 12:12 PM #5010
Friday, 12Apr2024 (AM)
0-2-0 Beltless Squat
44x5,5
99x5,5
154x5
209x5
264x5
308x5
341x5
374x5 @ 6
336x5,5
Spoto Bench Press
44x4,4
99x4,4
154x4
198x4
220x4
242x4
255x4
268x4 @ 6
276x4 @ 7
257x4,4,4
1h 45m
Session RPE: 3 - Average
Enjoyment: 3 - Average
Motivation: 3 - Average
Performance: 4 - Good
Perceived Readiness: 3 - AverageSFW
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