Bert

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