An Epic Log of Incremental Progress

[IK9]

dang man, congrats.. that sounds really intense.. 1.5 hours of just intense physical exercise

getting stronger too

Billy Bnizzle has some kinda injury like that too where his back just hurts for some reason.. who knows.. maybe it will just go away.. all the best!

[Blazed]

dang man, congrats.. that sounds really intense.. 1.5 hours of just intense physical exercise

getting stronger too

Billy Bnizzle has some kinda injury like that too where his back just hurts for some reason.. who knows.. maybe it will just go away.. all the best!

Thanks dude, I feel much better today.

Morning Weight
213
7 Day Rolling Average
213

Training

Comp Bench
245 x 4, 4, 4, 4

AMRAP Bench
245 x 12

Weighted Chin Ups
BW+45 x 5, 5, 5

Lat Pulldowns
190 x 8, 8, 8

Done and Done

Nice and quick lift. That bench felt pretty heavy this morning. Coach extended the block by 1 week, after which I will deload and retest maxes.

[IK9]

245 x 12 prolly equals 315 for at least 3 IMO

[Blazed]

245 x 12 prolly equals 315 for at least 3 IMO

Eh, I don't think you can use a X12 to predict single, double, triple performance.

A lot of strength in the low rep ranges is neurological adaption. I think you can use a double/triple to predict a 1RM much more accurately. I doubt I could get 315 for a paused single right now, hope I prove myself wrong when it comes time to test my max.

I DID SOMETHING CRAZY TODAY

I signed up and secured lodging for the inaugural IRONMAN Lake Placid 70.3 race Septermber 10th 2017.

#RIPGAINZ

[Blazed]

Morning Weight
217
7 Rolling Average
213.3

Saturday's Training

Squats
300x 7, 7, 7, 7

Paused Bench
235 x 6, 6, 6, 6

Deadlift
450 x 1, 1, 1

Pullups
BW x 10, 10 ,10

Rear Delt Fly
130 x 15, 12, 10

DB Curls
35's x 15, 12, 10

Today's Training

Comp Bench
240 x 5, 5, 5, 5, 5

DB OHP
60's x 14, 10

Incline DB Press
90's x 8, 7, 8

Rope Pressdown
100 x 15, 15, 15

DB Side Lateral Raise
30's x 15, 15, 12

Done and done.

Musings

Lots of eating/boozing this weekend. Can't wait to clean diet back up tomorrow. Been sticking around 213 for the past 2-3 weeks. Good weight, feel good here. NEED to drop down under 210 and maintain there for 2-3 weeks next. Might make the push over the next two weeks.

[IK9]

I'm not sure if I missed it.. this powerlifting thing is with belt wraps etc? I don't know the differences between any of the criteria

[Blazed]

I'm not sure if I missed it.. this powerlifting thing is with belt wraps etc? I don't know the differences between any of the criteria

Classic Raw, Belt yes, wrist wraps yes, I'm not sure about knee wraps, but I don't use them.

[Blazed]

Morning Weight
217
7 Day Rolling Average
213.9

Getting buttery =D

Training

Squats
325 x 5, 5, 5, 5, 5

Front Squat
205 x 8, 8, 8

SLDL
420 x 4, 4, 4

Chest Supported Rows
190 x 8, 8, 8, 8

Rear Delt Fly
130 x 15, 15, 15

DB Curls
40's x 15, 12, 10

[TGreggors]

Labor day gains, son

[Blazed]

Labor day gains, son

Still gaining weight.

219 today. (217.2 7 Day av.)

Deloading this week, testing maxes on Saturday, starting new training block on Monday.


December 17th meet sold out right after Dana Linn Bailey announced she was doing it......before I could even get a registration in.

USAPL + DLB = ?

Maybe she will get her WNBF pro card next!

I digress, need to find another local meet to do in December/January time frame

[IK9]

Dang, that sucks to hear but I had to laugh

Hopefully you can find another meet that is close by to your location

[Blazed]

Dang, that sucks to hear but I had to laugh

Hopefully you can find another meet that is close by to your location

Will have to defer till spring, no biggie! Now I can focus on eating and lifting without cutting weight.

So the deload went great.

We tested maxes on Saturday

I ended up with the following

420 x 1 on Squat RPE 8.5-9
315 x 1 on Paused Bench RPE 9
545 x 1 on Deadlift RPE8.5-9

Videos on IG @ GourmetPaul

This weeks training has been good thus far, just easing into another 5 week block. I'll post my lifts from the past 3 sessions tomorrow from work when it's on the companies time.

[TGreggors]

Watched the vids on IG. Squat looked super easy.

[IK9]

Those SBD numbers exceed my ultimate goals.......!