T Nation

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


#523


#524

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#525

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#526

02-Feb-2019
CoC-T: L 12, R13, cns OK. i progress slowly on the DL, but the grippers, fooook, it’s hard to progress

later
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 3x5 front squat, 1x5 thrusters, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x2 power clean and oh press
45 kg 1x2 power clean and oh press
50 kg 1x1 power clean and oh press
55 kg 4x1 power clean and oh press
40 kg 1x12 power clean and oh press
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
145 kg 1x1 DL
155 kg 1x8 DL, straps, tangent pr but this was tough
3x10 fat guy pullups
total rpe 7


#527

04-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 5x1 DL
20 kg 1x5 front squat
40 kg 1x5 front squat
71 kg 1x12 front squat
20 kg some bench press
40 kg 1x5 bench press
60 kg 1x5 bench press
75 kg 5x5 bench press, felt like doing 5x5 would be fun, but nah, not on the bench
total rpe 7


#528

i usually stop at total rpe 7, that is, i don’t train hard
i can’t recover well, and i don’t want to feel like shit between the training sessions, i guess the price i have to pay is slow progress


#529

I’ve been wanting to ask, you state your total rpe is 7.
Should i read this as you could easily have done 3 more reps on all sets?
or how or what do you mean by rpe 7?


#530

my system to gauge total rpe
rpe 10 - i have to be scooped up from the floor and helped home after
rpe 9 - i could put on my 12RM squat weight and perform 1 squat
rpe 8 - i could put on my 12RM squat weight and perform 8 squats
rpe 7 - i could put on my 12RM squat weight and try and do 11 squats, but maybe stop at 10
rpe 6 - just warmed up and ready to put on my 12RM squat weight and try and beat it


#531

06-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x5 back squat
60 kg 1x3 back squat
70 kg 1x3 back squat
85 kg 5x5 back squat
3 rounds( 1x20 67 kg DL, 1x10 fat guy pull ups)
total rpe 8


#532

07-Feb-2019
1x32 pushups


#533

08-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 5x1 DL
70 kg 3x5 DL high pull
2x16 kg 1x8 DB incline bench press
2x20 kg 1x8 DB incline bench press
2x24 kg 1x19 DB incline bench press
1x18 kg 1x8 DB pull over
1x22 kg 1x8 DB pull over
1x26 kg 1x20 DB pull over
3x10 fat guy pull ups
total rpe 7


#534

10-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 3x5 front squat, 1x5 thrusters, 1x5 clean
25 kg plate 1x10 zercher squat
20 kg 1x5 waiter lunges each side
40 kg 1x2 power clean and oh press
45 kg 1x2 power clean and oh press
50 kg 6x2 power clean and oh press
37 kg 1x15 power clean and oh press
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
145 kg 1x8 DL, tooki it easy, felt fatigued
3x11 fat guy pullups
total rpe 7
1h20m


#535

12-Feb-2019
CoC-T: R 15, L 10 (cns funky?)
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 4x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
20 kg 1x5 waiter split squat each side
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 10x1 DL, deload
20 kg 1x5 front squat
40 kg 1x5 front squat
82 kg 1x6 front squat, miscalculation should’ve been 72 kg, i thought wtf this is crushing me and tried to come up with all sorts of explanations, but it was the obvious - stupidity
72 kg 1x12 front squat, pleased that i hit this in spite of the 1x6 at 82 kg
20 kg some bench press
40 kg 1x5 bench press
60 kg 1x5 bench press
80 kg 1x7 bench press, weak in this toady
3x10 fat guy pull ups
total rpe 7


#536

14-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
50 kg 1x5 back squat
70 kg 1x5 back squat
86 kg 5x5 back squat
4 rounds( 1x20 20 kg KB swing, 1x10 fat guy pull ups, 1x10 back and forth lunges)
total rpe 7


#537

16-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 5x1 DL, deload
2x16 kg 1x8 DB incline bench press
2x20 kg 1x8 DB incline bench press
2x24 kg 1x18 DB incline bench press
1x16 kg 1x8 DB pull over
1x22 kg 1x8 DB pull over
1x28 kg 1x13 DB pull over
1x12 2x12 kg dumb bell DL+OH press, slow eccentrics
total rpe 7


#538

18-Feb-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 3x5 front squat, 1x5 zercher squat, 2x5 waiter split squat each side, 1x5 thrusters
20 kg 1x5 waiter lunges each side
40 kg 1x2 power clean and oh press
45 kg 1x2 power clean and oh press
50 kg 6x2 power clean and oh press
40 kg 1x12 oh press (last rep was a push press)
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
145 kg 1x10 DL, still taking it easy
3x11 fat guy pullups
total rpe 7
1h20m


#539

20-Feb-2019
CoC-T: R 14, L 9 (cns funky?)
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 4x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
20 kg 1x5 waiter split squat each side
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 5x1 DL, deload
20 kg 1x5 front squat
40 kg 1x5 front squat
73 kg 8x3 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press, rep 7 failed, very weak in this toady
80 kg 6x2 bench press
total rpe 7


#540

23-Feb-2019
CoC-T: R 20, L 16
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
40 kg 1x5 back squat
60 kg 1x5 back squat
70 kg 1x5 back squat
87 kg 5x5 back squat
4 rounds( 1x22 20 kg KB swing, 1x11 fat guy pull ups, 1x10 back and forth lunges)
total rpe 7


#541

The deadline is drawing near! When are you planning on testing for 200 kg?


#542

been deloading DL a little more than a week, will ramp up the weights now, 160 kg tomorrow, 170 kg the 24th and then max out the 28th

i don’t feel confident. 180 kg yes i have a good chance, but 200 kg that seems heavy.

i’m not even sure about the push ups part. i did 34 without breathing pauses a couple of days ago, and with a couple of rest days and some adrenaline when i feel it’s important the 28th maybe 40 reps, but it’s not going to be easy.