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Old 11-21-2016, 07:20 PM   #101
BPA234
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Re: 2016 LOG

11/21
BP Max Intensity Singles
45/15
135/6
185/5
225/4
275/3
300/2
315/1
330/1
340/1
350/1
315/2 too light
325/2

BW Sup Chins 6,6,6,6
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Old 11-22-2016, 11:08 AM   #102
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Re: 2016 LOG

Late congrats on great PR.
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Old 11-23-2016, 08:21 PM   #103
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Re: 2016 LOG

Thanks DT!

11/23
DL Singles High Intensity
135/5
225/5
315/3
405/2
455/1
495/1
545/1
585/1 Jump was not bad.
605/1 Not hard

Cut back a little on sets. Could have done more at 605 or gone up but sickness had me error on the side of caution.

Definitely want to work towards multiple works sets above 600.

Going to look at dropping the 455 and ultimately would love to get rid of the 545 set too.
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Old 11-25-2016, 01:53 PM   #104
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Re: 2016 LOG

Quote:
Originally Posted by BPA234 View Post
605/1 Not hard

Definitely want to work towards multiple works sets above 600.

Going to look at dropping the 455 and ultimately would love to get rid of the 545 set too.
Nice pulling.

yup, just do it. Drop 455 and 545 next time you DL imo. I typically go 2 plates x 5 x 2, 3 plates x 3 x 2, 4 plates x 2, 5 plates x 1, 6 plates x 1 as my warmups.

If you're pulling 605 ez, I would do your same warmups up to 405, then do 495x1, 585x1 and jump to whatever you think you can do after that. I'm assuming 615+.
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Old 11-27-2016, 05:03 PM   #105
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Re: 2016 LOG

OK i Will try it. The jump to 585 is going to be fun

Although for the record, Not Hard, does not mean EZ...lol.

11/26
BS kilos Doubles low intensity
20/12
70/6,6
120/5
170/3
200/2
210/2
215/2
220/2,2 Not hard.
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Old 11-29-2016, 03:13 PM   #106
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Re: 2016 LOG

Too many warmup reps too close to your work sets wastes energy.
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Old 11-30-2016, 02:17 PM   #107
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Re: 2016 LOG

Hey man, some of those warm up sets are my work sets

11/30
BP Triples
45/15
135/8
185/6
225/5
275/3
300/3
315/3,3,3 Not easy

BW Sup Chin 6,6,6,6 easy
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Old 12-02-2016, 10:55 AM   #108
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Re: 2016 LOG

12/1
DL Doubles Med Intensity

135/10
225/5
315/3
405/2
495/2
565/2,2,2

Probably should have done 4th set.
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Old 12-05-2016, 11:24 PM   #109
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Re: 2016 LOG

12/5. BS kilos Singles Max Intensity

20/12
70/6
120/3
170/1
200/1
220/1
230/1
240/1
250/1
255/1 pr
230/1

Six work sets above 85%. Time under max tension was high.
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Old 12-05-2016, 11:52 PM   #110
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Re: 2016 LOG

Nice pr
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Old 12-06-2016, 10:55 AM   #111
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Re: 2016 LOG

Holy ****, 562 is a heavy raw squat - very nice!!

Anyone reading this that isnt aware, BPA does squat numbers in KGs, not lbs.
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Old 12-06-2016, 11:09 AM   #112
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Re: 2016 LOG

Sick PR dude, I demand vidya!
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Old 12-06-2016, 11:13 AM   #113
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Re: 2016 LOG

Boom.
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Old 12-06-2016, 04:49 PM   #114
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Re: 2016 LOG

Thank guys!

Sorry. No vid...do have these



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Old 12-07-2016, 02:39 PM   #115
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Re: 2016 LOG

12/6
BP Doubles MED Intensity
45/15
135/8
185/6
225/5
275/3
300/2
315/2
330/2,2,2

Sup Chins
BW 6,6,6,6

This programming seems to be working but definitely takes some dialing in to get it right. Easy to do too little or too much on any given day.
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Old 12-07-2016, 04:46 PM   #116
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Old 12-08-2016, 08:24 PM   #117
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Re: 2016 LOG

12/8
DL Singles Low Imtensity
135/10
225/3
315/2
405/1
495/1
585/1,1. Not easy
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Old 12-11-2016, 02:23 PM   #118
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Re: 2016 LOG

12/10
BS kilos Triples Low Intensity

20/12
70/6
120/3
170/3
200/3,3,3,3

Definitely feeling the company xmas party from the night before. First set at 200 was slow and grinding. Refocused and got a lot more aggressive the next 3 sets and they were all fast and strong.
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Old 12-15-2016, 04:02 PM   #119
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Re: 2016 LOG

12/13

BP Singles Max Intensity

45/15
135/8
185/6
225/3
275/1
315/1
330/1
350/1
360/1,1

Sup Chin BW 8,8,8,5 gassed out


Took a BP lesson on Monday. OK on some of it, terribad on leg drive, tightness mobility. Was pretty burnt from that for this session, but was able to put what I learned to work and hit strong work sets.
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Old 12-15-2016, 05:34 PM   #120
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Re: 2016 LOG

Nice bench #s. You must have used some of what you learned in the lesson.
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Old 12-15-2016, 06:04 PM   #121
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Re: 2016 LOG

Definitely...huge difference.

I think my form was good from wrist to my fingers...everything else not so much.
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Old 12-17-2016, 01:39 PM   #122
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Re: 2016 LOG

12/17 Max Intensity Singles
Due to work, had to push DL from thursday to today.

135/10
225/5
315/1
405/1
495/1
585/1
615/1 post injury pr/gym pr Got slow and sloppy at knees, drifted out.

630/0 Head not in game. Bar drifted out and I got to my knees. Bad lift. Put it down.
585/0 Same as above
585/1,1 Good sets

Today was interesting. Mix of good and bad. After 615, I got really distracted by a couple people talking about nothing and it took me out of my head. At those numbers, I need to be focused, aggressive and ready when I lift. Was definitely frustrating. Which after I tanked the next set at 585, I used that to help get me refocused.

I also need to be focused on the work and stop pushing for prs. I should have hit 585, 615, then maybe another 615, then 585 or just 585's after the 615. These are not max outs. They are max intensity sessions and the idea is to hit work-sets in the 90% and above range.
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Old 12-17-2016, 03:36 PM   #123
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Re: 2016 LOG

Congrats on the PR!!

You have a little slack in your setup. When you lower your hips before the pull, I think you should get them back so that your hamstrings tighten up before you pull. It looks like you squat the weight off the floor before you pull now.

Seeing as how you finished this despite the fact the bar got out away from you on the right side, you have plenty of strength to pull significantly more than this when you get everything right. You're strong enough to pull 625+ for sure and probably 650+ when everything is locked in. The lockout looked strong once you got past your sticking point.

Some good cues that might help on the setup:
long arms with lats engaged
chest up
hips back
push through your heels
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Old 12-19-2016, 03:17 PM   #124
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Re: 2016 LOG

Congrats on PR!
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Old 12-23-2016, 03:32 PM   #125
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Re: 2016 LOG

Thanks DT!

Cha, Noted. Working on it. Rewatched with your notes in hand and was surprised how loose I was on that. Thank you!

Before I post workouts, thought I might post something interesting.

Spoiler:
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