Nice work.

Thanks BPA.

Went hiking yesterday.

Back to the gym today.

W5D2

CG Bench*Priority 3
x5 @9*drop*5% do more sets until you are back at @9
245, 260, 265, 255, 255

DL w/ belt*Priority 1
x4 @9*drop*5% do more sets until you are back at @9
315, 345, 370, 355, 355

High bar squat *Priority 3
x4 @8 repeat til you are at @9
245, 265, 285, 285

W5d3

Bike ride to gym.

High Bar*Priority 2
x3 @9*drop*5% do more sets until you are back at @9
255, 275, 295, 305 (high bar pr), 290

TNG Bench*Priority 2
x8 @10*drop*5% do more sets until you are back at @9
230, 245, 260 (7+f) (pr), 250

260x7 still a healthy pr, but x8 definitely should have been there. The bar got way ahead of my elbows on the last rep and I didn't have enough left to correct the bar path.

*Chins Priority 4
x6 @8 repeat til @9
+75, +75, +75

W6D1

Comp squat*Priority 1
x3 @9 drop 5% do more sets until you are back at @9
295, 315, 325, 315, 315

Wanted 335 as top set but the ascending 315 felt hard and looked slow, so I went to 325 rather than risk hitting @10, or worse, failure.

Comp Bench*Priority 1
x3*@9*drop 5% do more sets until you are back at @9
255, 270, 285 (pr), 275, 275, 275

The real busto

BtMsavatar.jpg

W6D2

DL w/ belt*Priority 1
x3*@9*drop 5% do more sets until you are back at @9
335, 365, 395, 375, 375

These felt great.

2 Count bench*Priority 3
x3 @8 Keep doing sets until this becomes @9
250, 265, 275, 275, 275

Pause squat*Priority 3
x4 @9*drop 5% do more sets until you are back at @9
245, 265, 275

275 easier than 265 lol? Maybe @8. But **** tired, called it.

good work

I don't understand your programming. I'll be honest I have only read some weights but what is all the other stuff?

Half and cha,

TY

Sensei,

@8, @9, etc are the RPE/Rate of Perceived Exertion.

@8=2 to 3 reps left in the tank
@9=1 to 2 reps
@10=no reps left

So if bench says work up to x3 @9, then drop 5% and do more sets until @9, you continue to increase the weight on ascending sets until you are @9, then drop 5% and perform as many sets as it takes to hit @9 again.

Does that make sense? Or did I misunderstand what you mean by "all the other stuff"?

thanks, that's what I wanted to know!

W6D3

Anti gravity yoga last night. It's yoga while you hang from an aerial suspension cloth. I went as a way to spend time with my sister since she was already going. Ended up being pretty cool. The instructor is a cirque performer! Lots of tats and obviously in incredible shape.

Then bike ride in the heat this morning. Kind of fatigued coming into today but had to at least show up. Caffeine and WIM.

High Bar*Priority 2
x4 @8 Keep doing sets until you are at @9
255, 275, 295, 285

295 harder than expected, dropped to 285

TNG Bench*Priority 2
x5 @10*drop 5% do more sets until you are back at @9
235, 250, 265, 270 (pr), 260, 260, 260

Laughable tng pr when my best competition bench is 275x4 and 285x3, but I'll take it.

Row of your choice*Priority 4
x8 @8 Keep doing sets until you are at a @9
Chins
+60, +60

Pics of a flying elf are requested

I don't have any pics of me, but here are some examples.





This is the instructor. If BtM had been there she probably would have received a pair of Romaleos on the spot.



She gave me a hard time, all in good fun. One time she walked by and helped me reposition and said, "So we're here learning yoga as well as how to listen, eh?" Owned.

:chathumb: for the unruly beard.

While the dog seems cool, especially the off leash walking, it may be time to ditch the dog if attitude about big beards does not change. Dog might just be jealous though.

Good advice IMO.

The pics of the instructor were sufficient for me to retract the flying elf request.

nnngh

Seems like you and fauxb had the same reaction to the instructor!

holy **** the instructor is gorg. She would have received lulu leggings and some detox tea on the spot.

I'll link her to your log BtM

W7D1

Meh. Went in on Friday instead of Saturday because I had plans all weekend. One less day of recovery really makes a huge difference.

Comp squat*Priority 1
x5 @9 drop*5% do more sets until you are back at @9
275, 295, 300 (x4), 275, 275

Terrible. 300 so slow. Cut it at x4.

Comp Bench*Priority 1
x5 @9*drop*5% do more sets until you are back at @9
245, 260, 270 (4+f), 260

3 count bench*Priority 1
x2 @9*drop*5% do more sets until you are back at @9
255, 270, 275, 280

Skipped drop sets.

W7D2

Had two days rest. Good ****.

DL w/ belt*Priority 1
x5 @9*drop*5% do more sets until you are back at @9
315, 345, 365, 345, 345

CG Bench*Priority 3
x4 @9*drop*5% do more sets until you are back at @9
245, 260, 275, 280, 265, 265

**** crushed previous cg pr 265x5. Not bad after riding in 110 f heat

W7d3

LBBS Priority 3
x5 @8 repeat til you are at @9
255, 275, 275, 275, 275

TNG Bench*Priority 2
x6 @10*drop*5% do more sets until you are back at @9
245, 260, 265, 255, 255, 255

Chins Priority 4
x5 @8 repeat til @9
+75, +75, +75, +75

W8D1

Comp squat Priority 1
x4 @9 drop 5% do more sets until you are back at @9
265, 285, 305, 320, 305, 295

Hard as faaaaaaaaaaaaaaaark, so slow, but WIMed them up

Comp Bench Priority 1
x4 @9 drop 5% do more sets until you are back at @9
250, 265, 280 (pr), 270, 270

Larsen Press Priority 1
x3 @9 drop 5% do more sets until you are back at @9
245, 260

Stopped here, tired af.

Maxing out this Saturday with a few gym buddies. Hoping to hit some good numbers. I haven't hit a 1RM PR on anything in over a year.

Good ****, elf lord. Getting strong

thanks e-dog

Max Prep D1

Worked up to openers yesterday and I felt like I wanted to never ever test maxes again. I've actually tested maxes about three times over the last year, and each time it has been absurdly awful. Training going swimmingly, living in PR CITY, then prep week and day for mock meet and everything falls apart, suddenly I can't hit for x1 what I was previously hitting for reps.

Bench
worked up to 290, felt heavy and later felt a pain in my left elbow like never before, 290 probably too ambitious as an opener since I'm doing this as a competition pause whereas before my mock meet PRs were TNG

Squat
worked up to 315, this actually felt really good and looked fast and easy

Deadlift
worked up to 385, trash as usual LOL, hard and slowwwwwwww, looks like my max from over two years ago will be safe

Well at least I have a shot at hitting a PR in the movement that counts. Getting a lot of sleep and eating a lot of food so I'm in good shape. Just be prepared and let the results fall where they may.

Not really a big deal, training is going well so who cares if I don't hit new 1RM maxes. Except I do kind of care...

Looks like your peak is suboptimal: still working on variants in 4+ rep range the week before and hitting openers wednesday ahead of a saturday "meet". Might explain why its been an awful experience.