T Nation

Pausing DL 200 kg/40 Push Ups, Pushing Squat 20RM and OH Press 1RM

#618

17-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x18 forward bent bb row
55 kg 1x1 oh press
55 kg 1x18 forward bent bb row
55 kg 1x1 oh press
70 kg 1x3 DL
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL, felt like decent form
175 kg 1x1 DL, my upper back lost tightness, became sort of passive, decided not to go further
total rpe 7

1 Like
#619

19-Apr-2019
movement, 5x1 pullups without triggering elbow pain
20 kg 5 rounds ( 1x5 thrusters, 1x5 back squat)
50 kg 1x5 back squat
70 kg 1x5 back squat
80 kg 1x3 back squat
92 kg 3x7 back squat, this was more challenging than i wanted it to be
5 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8

1 Like
#620

21-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat, 1x10 waiter split squats each side
50 kg 1x5 back squat
70 kg 1x3 back squat
92 kg 8x3 back squat, regress from 3x7 which was too challenging
2x18 kg 1x8 DB incline bench press
2x26 kg 1x15 DB incline bench press
1x22 kg 1x8 DB pull over
1x30 kg 1x15 DB pull over
total rpe 8 - residue fatigue from 19-Apr-2019 and stone lifting 20-Apr 2019

1 Like
#621

23-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 power clean + oh press
45 kg 2x1 power clean + oh press
50 kg 1x1 power clean + oh press
55 kg 1x1 power clean + oh press
60 kg 1x1 power clean + oh press (a grinder)
55 kg 1x20 forward bent row
55 kg 1x1 power clean + oh press
55 kg 1x20 forward bent row
55 kg 1x1 power clean + oh press
55 kg 1x20 forward bent row (that’s 3x20, call it a pr)
55 kg 1x1 power clean + oh press
40 kg 1x14 oh press
40 kg 1x3 front squat
60 kg 1x3 front squat
75 kg 8x3 front squat
total rpe 7

1 Like
#622

25-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
50 kg 1x3 back squat
70 kg 1x3 back squat
92 kg 5x5 back squat
2 warming up rounds prowler
4 rounds prowler + 50 kg
total rpe 7

#623

27-Apr-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x0 oh press, my right shoulder feel funky
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last reps pendlay row
55 kg 1x1 oh press
40 kg 1x10 oh press
40 kg 1x1 back squat
70 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
84 kg 1x20 back squat, this made my day, was weak in the oh press and forward bent row and
i actually thought i wouldn’t do more than 8 reps and become very disappointed but then i made
all the 20 reps yeeey
4 rounds prowler+50 kg
total rpe 7

1 Like
#624

29-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat, 2x5 KB bottom up waiter split squat each side
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 2x0 oh press, my right shoulder still feel funky
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
70 kg 1x5 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x12 DL, magnesium, no straps, hook grip
1 warming up round, sled + 20 kg
4 rounds, sled + 45 kg
total rpe 8
my traps felt pumped after

1 Like
#625

01-May-2019
2 rounds warm up farmers walk
3 rounds 125 kg farmers walk, new toy at the gym, really nice
20 kg 3x5 back squat
50 kg 1x5 back squat
70 kg 1x5 back squat
92 kg 3x8 back squat, rpe 7-8-9, the way i want it
4 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8

#626

03-May-2019
movement including some tgu
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 3x5 back squat, 1x5 thrusters, 4x5 front squat
50 kg 1x3 back squat
70 kg 1x3 back squat
93 kg 8x3 back squat, felt like perfect level of challenge
2x18 kg 1x8 DB incline bench press
2x22 kg 1x5 DB incline bench press
2x26 kg 1x15 DB incline bench press
1x22 kg 1x8 DB pull over
1x30 kg 1x16 DB pull over
1 round warming up sled push
4 rounds sled + 50 kg, best time 50 sec
total rpe 8

1 Like
#627

05-May-2019
started stiff and with DOMS from 03-May
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 1x4 front squat
60 kg 1x4 front squat
75 kg 6x4 front squat
skipped bench press and bb row
1 round warming up farmers walk
4 rounds farmers walk 105 kg
total rpe 7
didn’t want to to push it too hard today, been feeling the effects of including the sled push and the farmers walk on top of my other usual stuff

1 Like
#628

07-May-2019
20 kg 5x5 back squat, 3x10 power clean, 2x5 waiter split squat each side
35 kg 3x10 oh press, 2x10 push press
80 kg 3x3 pendlay row
60 kg 1x3 back squat
80 kg 1x3 back squat
92 kg 2x10 back squat, rpe 9.5, 9.5, my legs felt pumped after second set
1 warming up round sled push
2 rounds sled + 50 kg, best time 37 sec
2 rounds sled + 35 kg, best time 32 sec
total rpe 8

Mb = Body mass = 91 kg
M1 = sled + 50 = 95 kg
M2 = sled + 35 = 80 kg
t1 = 37 s
t2 = 32 s
c = coefficient dependent on friction between sled and carpet
Assume c independent of speed and load
Power outputs
P1 = c*(Mb + M1)/t1 = c*(91+95)/37 = c * 5.03
P2 = c*(Mb + M2)/t2 = c*(91+80)/32 = c * 5.34

Thus, I estimate that I produced a greater average power on the lighter loaded farmers walk
should i go with the M2 loading rather than M1 due to the higher power output?

2 Likes
#629

09-May-2019
bad day, got news that my assignment prolly terminates premature, will be out of work soon
also had to bring my 4 y old daughter with me to the gym and she craved attention off and on
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, couldn’t do this today
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 7 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x3 back squat
70 kg 1x3 back squat
85 kg 1x7 back squat, failed my attempt for 1x20, got a lot on my mind, and my 4 y old had taken my water bottle and spit nut fragments in it, and my spotter didn’t count right, he said 8 at rep number 7 and i made that my lame excuse to rack the bar
85 kg 2x8 to get some technique training
1 round farmers walk with trap bar (25 kg)
1 round farmers walk with trap bar + 40 kg (65 kg)
1 round farmers walk with trap bar + 80 kg (105 kg)
1 round farmers walk with trap bar + 85 kg (110 kg)
total rpe 7
after the training i found a blood blow on the inside of my cheek, i guess it’s a stress symptom

#630

11-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, almost
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 6 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat, normally not in this session, but i forgot to squat a heavy single last session so i felt i should pay the debt
60 kg 1x10 DL
110 kg 2x1 DL
130 kg 2x1 DL
145 kg 3x5 DL
1 round sled only (45 kg)
1 round sled + 25 kg (70 kg)
2 round sled + 35 kg (80 kg), reduced the commitment to this because i felt i have not had full recovery between sessions since i introduced farmers and sled on top of the rest
total rpe 7

1 Like
#631

13-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat, 1x16 waiter lunges each side
40 kg 1x4 squat
60 kg 1x4 squat
80 kg 1x4 squat
93 kg 6x4 squat, just the right level of challenge
2x18 kg 1x4 DB incline BP
2x22 kg 1x4 DB incline BP
2x26 kg 1x16 DB incline BP, new pr
1x24 kg 1x4 DB pullover
1x30 kg 1x17 DB pullover, new pr
1 round farmers walk, trap bar only (25 kg)
1 round farmers walk, trap bar +40 kg (65 kg)
1 round farmers walk, trap bar +80 kg (105 kg)
1 round farmers walk, trap bar +90 kg (115 kg)
total rpe 7

2 Likes
#632

15-May-2019
Sore throat, aching body, no training

1 Like
#633

18-May-2019
still sick

#634

Get better soon man

1 Like
#635

thank you

#636

19-May-2019
still sick
thinking about training to keep consistency
refined formulation of my total rpe system to gauge the intensity of a training session

rpe 10 - able to breath but have to be scooped up from the floor and helped home
rpe 9 - able to walk, shower, and put on socks without assistance but cannot squat 1 rep at 12RM
rpe 8 - able to perform 1 squat at 12RM squat weight
rpe 7 - able to perform 4 squats at 12RM squat weight
rpe 6 - able to perform 10 to 12 squats at 12RM squat weight
rpe 5 - ready to put on my 12RM squat weight and try and beat it
rpe 4 - not quite warmed up
rpe 3 - just started warming up
rpe 2 - packed the gym bag
rpe 1 - spent some thoughts on training
rpe 0 - not even been thinking on training

this session total rpe 1

2 Likes
#637

20-May-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat,
40 kg 1x3 back squat
60 kg 1x3 back squat
80 kg 1x3 back squat
93 kg 5x5 back squat, rpe 7-7-8-8-9, good challenge
3 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8

1 Like