Bert

Cycle 1 Week 2 Day 1

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2014-04-01 22:35 - Cycle 1 Week 2 Day 1
Duration: 2 hours

Squat w/Belt
  • 45 lbs x 5 reps
  • 45 lbs x 5 reps
  • 135 lbs x 4 reps
  • 185 lbs x 4 reps
  • 225 lbs x 3 reps
  • 275 lbs x 2 reps
  • 325 lbs x 4 reps @ 7
  • 345 lbs x 4 reps @ 7.5
  • 365 lbs x 4 reps @ 8.5
  • 345 lbs x 4 reps @ 8.5

Comments: Goal: 362 (e1RM 420.5) Finally didn't overshoot squats, everything felt quick and fast. The 7 and 8 RPE sets felt more honed in so I don't get over fatigued

Pin Press (mid range)
  • 45 lbs x 5 reps
  • 45 lbs x 5 reps
  • 95 lbs x 5 reps
  • 135 lbs x 4 reps
  • 165 lbs x 4 reps
  • 185 lbs x 4 reps @ 7
  • 195 lbs x 4 reps @ 7
  • 205 lbs x 4 reps @ 7.5
  • 225 lbs x 4 reps @ 8.5
  • 220 lbs x 4 reps @ 8

Comments: Mid Range. First time doing with competition width. Warm ups bothered my shoulder a bit, but I figured out that a lot of the pain is avoided by tucking more and really working on retracting the scapula as well working to get elbows under the bar.

Close Grip Bench
  • 135 lbs x 5 reps
  • 185 lbs x 5 reps
  • 200 lbs x 5 reps @ 7
  • 210 lbs x 5 reps @ 8
  • 225 lbs x 5 reps @ 10
  • 210 lbs x 5 reps @ 9.5

Comments: Goal: 223 (e1RM 265). Sick tricep pump bro. But yeah tricep a bit fatigued by the top set. Some shoulder pain as I was losing tightness on the last set.

Notes: good workout, had to lift at college gym today so no vids but everything felt pretty solid

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