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10-02-2016 03:49 PM
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04-21-2016
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Guided Programming W3/D2

by T Hughes on 05-11-2016 at 09:40 PM
Day 2 (P2)
Deadlift w/belt x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Pin Press (chest level) x6 @7, x6 @8, x6 @9 plus 1 down set (load drop)
Front Squat Warm up to 7RM load. Maximize NL 12 minutes

Competition Deadlift
340x5 @7
360x5 @8
385x5 @9.5 e1rm 452~
360x5 @8.5

Pin Press (chest level)
185x6 @7
195x6 @8.5
200x6 @9 e1rm 247~
190x6 @8.5

Highbar Squat

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Guided Programming W3/D1

by T Hughes on 05-10-2016 at 07:04 PM
Day 1 (P1)
Squat w/belt x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Competition Raw Bench x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Push Press Warm up to 7RM load. Maximize NL 12 minutes

Competition Squat
305x5 @7
325x5 @7.5
350x5 @10 e1rm 407~
325x5 @9
310x5 @8

I got greedy on the top set and went to @10 and it got a tad ugly. I decided to base the drop sets off of a more reasonable guess

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Guided Programming W2/D2

by T Hughes on 05-03-2016 at 11:30 PM
Day 2 (P2)
Deadlift w/belt x6 @7, x6 @8, x6 @9 plus 2 down sets (load drop)
3ct Pause Bench x4 @7, x4 @8, x4 @9 plus 2 down sets (load drop)
303 Tempo Squat Warm up to 8RM load. Maximize NL 16 minutes

Deadlift w/ Belt
315x6 @6.5
340x6 @8
365x6 @9 e1rm 450~
340x6 @8
340x6 @8.5
325x6 @8

TRAC said add an extra set and add an extra set I did... I originally planned to hit 355x6, but the first set

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Guided Programming W2/D1

by T Hughes on 05-02-2016 at 10:46 PM
Day 1 (P1)
Squat w/belt x6 @7, x6 @8, x6 @9 plus 2 down sets (load drop)
Competition Raw Bench x6 @7, x6 @8, x6 @9 plus 2 down sets (load drop)
Close Grip Incline Warm up to 8RM load. Maximize NL 16 minutes

TRAC recommended an extra set, but I decided to disregard it because the test was done in the morning, about an hour before I usually lift. Unfortunately I had to cover an early shift on last minute notice, so I didn't get to lift until 10 hours

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Guided Programming W1/D4

by T Hughes on 04-29-2016 at 03:11 PM
Day 4 (P4)
2" Deficit Deadlift x5 @7, x5 @8, x5 @9 plus 1 down set (load drop)
Floor Press x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Snatch Grip SLDL x8 @7, x8 @8, x8 @9 plus 1 down set (load drop)

2" Deficit Deadlift
300x5 @7
315x5 @8
335x5 @8.5 e1rm 408~
320x5 @8

Had a little bit of uncomfortable lumbar flexion on these, so I called the top set a little low.

Floor Press

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