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Old 02-15-2018, 02:03 PM   #6551
Montecore
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Re: Montecore Vests Up for RPElf Featuring BLL

2/15: 193.8

C2W1D2

A
DL (x5 @9, no backoff): wu, 375x1 (7.5), 295x5, 315x5, 335x5 (7)

B
CG bench (x8 @9, no backoff): wu, 245x1 (7.5-8), 175x8, 185x8, 195x8, 205x8 (9)
Facepulls: 6x12

C
Squat (x8 @9, no backoff): wu, 235x8, 255x8, 275x8 (8)

Kept it pretty light; I thought my top DL set was around an 8, but Coach Fake Busto thought it was actually a 7. Oh well, call it a deload. Closegrip was solid. Squats were more cardio than strength, although I got a bit forward on a few reps, mostly due to fatigue. Pretty good day overall.
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Old 02-17-2018, 01:14 PM   #6552
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Re: Montecore Vests Up for RPElf Featuring BLL

2/17: 193.6

C2W1D3

A
Squat (x7 @9, no backoff): wu, 325x1 (8-8.5), 255x7, 270x5, 285x7 (8-8.5)

B
TNG bench (x10 @9, no backoff): wu, 255x1 (8), 165x10, 175x10, 185x10, 195x10 (9.5)

C
Paused DL (x3 @8, continue until @9): 225x3, 255x3, 275x3x5

Squat felt a little slow, but 285 moved well enough on the video. Everything else was pretty k.

Kept it pretty light; I thought my top DL set was around an 8, but Coach Fake Busto thought it was actually a 7. Oh well, call it a deload. Closegrip was solid. Squats were more cardio than strength, although I got a bit forward on a few reps, mostly due to fatigue. Pretty good day overall.[/QUOTE]
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Old 02-18-2018, 12:57 PM   #6553
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Re: Montecore Vests Up for RPElf Featuring BLL

2/18: 194.2

C2W1D4

A
Slingshot Bench (x7 @9, no backoff): wu, 255x1 (7), 205x7, 215x7, 225x7, 235x7 (8.5)

B
NG Chins (x9 @9, no backoff): 9xbw, 9xbw+5, 9xbw+10, 9xbw+15

C
Zottmans: 4x10
Cable Lateral Raise: 4x12

I guess I needed today to remind myself that four days a week off pressing is too much for my elbows, because I'm feeling them a bit. Weight moved fine, though. I'll stick with the original plan and save future D4s for chins, light vanity work, and GPP.
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Old 02-20-2018, 12:23 PM   #6554
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Re: Montecore Vests Up for RPElf Featuring BLL

2/20: 193.6

C2W2D1

A
Squat (x4 @9, drop 5%, continue until @9): wu, 325x1 (8-8.5), 285x4, 300x4, 315x4 (9.5), 300x4

B
Paused bench (x4 @9, drop 5%, continue until @9): wu, 245x1 (8.5), 200x4, 210x4, 220x4, 225x4 (9-9.5), 210x4
Hammer Strength Row: 4x103
Facepulls: 4x12

C
Larsen bench (x3 @9, drop 5%, continue until @9): wu, 195x3, 205x3, 215x3 (8.5-9), 205x3x3

Eh. Lifted a bit earlier in the day than normal and didn't really have it. 315 was grindier than normal, and paused bench was slow. Went for volume on Larsen as a consequence. Got through it at least.
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Old 02-22-2018, 06:11 PM   #6555
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Re: Montecore Vests Up for RPElf Featuring BLL

2/22: 197.0

Porked out the last few days; I guess my inner DT needed to be fed.

C2W2D2

A
DL (x4 @9, drop 5%, continue until @9): wu, 385x1 (7.5), 325x4, 345x4, 365x4 (8), 345x4

B
OHP (x4 @8, continue until @9): wu, 155x1 (7.5-8), 115x4, 125x4, 135x4x5
Facepulls: 6x12

C
Paused squat (x4 @9, drop 5%, continue until @9): wu, 235x4, 255x4, 275x4 (8), 255x4

365x4 is a 20 lb PR for four reps, so hard to complain. Shocking development that deadlifting more frequently improves the deadlift. More cutting training insights to come.

Kept the paused squats a bit lighter given the increased absolute DL intensity. OHP felt good; probably had infinite sets if I wanted. Slight proximal bicep pain, so I'll increase intensity slowly on these.

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Old 02-24-2018, 01:28 PM   #6556
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Re: Montecore Vests Up for RPElf Featuring BLL

2/24: 197.2

Still fat. Dessert is good.

C2W2D3

A
Squat (x6 @8, continue until @9): wu, 325x1 (8-8.5), 245x6, 265x6, 285x6x4 (lsRPE 8-8.5)

B
TNG bench (x7 @10, drop 5%, continue until @9): wu, 255x1 (8.5), 185x7, 195x7, 205x7, 215x7 (9-9.5), 220x6 (9.5), 205x7

C
Deficit DL (squat shoes) (x6 @9, drop 5%, continue until @9): 255x6, 275x6, 295x6 (7.5), 275x6

Squat is a big time volume PR. Bench slightly disappointing because I think if I shot for 220x7 originally I'd likely have gotten it, but so it goes.

Deficit deads felt heavy but looked light; given I haven't done them in years and have no idea when technical failure might hit and I'd done so much squat volume previously, used a bit of discretion. Should be able to add weight comfortably moving forward though.
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Old 02-26-2018, 02:21 PM   #6557
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Re: Montecore Vests Up for RPElf Featuring BLL

2/26: 196.2

Weekend went alright; kids both still probably alive, so there is that.

C2W2D4 (GPEV)

A
Weighted NH Chins (x7 @8, continue until @9): 7xbw, 7xbw+10, 3x7xbw+20
Single Arm DB Bench: 40x8, 50x8, 60x8, 70x8x3

B
Lateral Cable Raise: 4x12
Zottmans: 4x12

C
Walk (treadmill) (30:00 @ 3.6): 1.8 miles

Adding a light GPP day to the three day but powerlifting split. Would have done this day yesterday, but I've been single parenting for the last five days and there's no kid dropoff at the Y on Sundays, so bumped it a day. On the plus side, this gets my schedule back to a less ridiculous Sun/Mon/Wed/Fri for now, so that works.

Tried the single arm dumbbell bench, as it's apparently the new hotness; I wanted to do more weight than loco, but my biofeedback mechanism (how heavy the weight felt) strongly suggested I stop there. Everything else was just low stress bro ****. Felt nice.
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Old 02-26-2018, 03:13 PM   #6558
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Re: Montecore Vests Up for RPElf Featuring BLL

I have been using the biofeedback mechanism for drinking lambic. Works great. I'm planning travel to Belgium for special coaching.
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Old 02-26-2018, 03:15 PM   #6559
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Re: Montecore Vests Up for RPElf Featuring BLL

What a coincidence; I'll be in Antwerp in two weeks!
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Old 02-27-2018, 09:32 AM   #6560
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Re: Montecore Vests Up for RPElf Featuring BLL

Stop by France if you have the time guys. I'll be at the diner brasserie with the stinky cheese and the good wine.
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Old 02-28-2018, 03:37 PM   #6561
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Re: Montecore Vests Up for RPElf Featuring BLL

2/28: 193.6

Defatted a bit the last few days.

C2W3D1

A
Squat (x3 @9, drop 5%, continue until @9): wu, 325x1 (8-8.5), 285x3, 305x3, 325x3 (9.5), 305x3

B
Paused bench (x3 @9, drop 5%, continue until @9): wu, 245x1 (8.5), 205x3, 215x3, 225x3, 235x3 (9-9.5), 225x3
Hammer Strength Row: 4x103
Facepulls: 4x12

C
3 count bench (x4 @9, drop 5%, continue until @9): wu, 175x4, 185x4, 195x4, 205x4 (9), 195x4

Didn't feel great under the bar today; squat form felt a bit askew, and it felt heavy. 325x3 still a PR, though. Bench and variant was generally fine, though I'm not making a ton of gains. Hoping both the squat and competition bench work sets go to a smooth @9 by week 6, I suppose.

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Old 02-28-2018, 06:10 PM   #6562
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Re: Montecore Vests Up for RPElf Featuring BLL

Fixed link:

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Old 02-28-2018, 06:17 PM   #6563
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Re: Montecore Vests Up for RPElf Featuring BLL

Or not. Whatever.
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Old 03-01-2018, 12:04 AM   #6564
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Re: Montecore Vests Up for RPElf Featuring BLL

Vid won't load but I'm sure they looked fine as always. Nice PR!
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Old 03-01-2018, 01:47 AM   #6565
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Re: Montecore Vests Up for RPElf Featuring BLL

Congrats on the PR Monte
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Old 03-02-2018, 03:49 PM   #6566
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Re: Montecore Vests Up for RPElf Featuring BLL

3/2: 194.6

Actually been keeping the diet tight this week; 2500ish during off days and 2800-3000 when on. I think that's about right. In a semi-related occurrence, the wifeacore and I are going out for a four course fancy lad bourbon dinner tonight, so I may go over. Oh well.

C2W3D2

A
DL (x3 @9, drop 5%, continue until @9): wu, 385x1 (8.5), 335x3, 355x3, 375x3 (8.5), 355x3

B
CGBP (x6 @9, drop 5%, continue until @9): wu, 245x1 (8), 185x6, 195x6, 205x6, 215x6 (8.5-9), 205x6

C
Squat (x5 @8, continue until @9): wu, 235x5, 255x5, 275x5x4

The initial 385 single kind of felt slow and ****ty, so I knocked 10 lbs off my initial target (385x3); COACH FAKE BUSTO says the 375 work set was an RPE 8, but it felt like a 9 to me, so let's call it an 8.5. CG bench and squats felt pretty solid -- really just volume work, but still nice to get through.

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Old 03-04-2018, 08:44 AM   #6567
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Re: Montecore Vests Up for RPElf Featuring BLL

Looked good.

What was the set before the first 385? Could be that you were just feeling the jump and the next sets would have felt better. I know I have that go on in DL and BP.
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Old 03-04-2018, 03:16 PM   #6568
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Re: Montecore Vests Up for RPElf Featuring BLL

3/4: 197.2

Six bourbons Friday night and a few drinks for a buddy's birthday last night led to be feeling not great for lifting today. Quelle surprise.

C2W3D3

A
Paused squat (x4 @9, drop 5%, continue until @9): wu, 315x1 (8), 265x4, 280x4, 295x4 (8-8.5), 280x4

B
TNG bench (x12 @10, drop 5%, continue until @9): wu, 245x1 (8.5), 165x12x2, 175x12, 185x10 (9.5), 165x11

C
Paused DL (x3 @8, continue until @9): wu, 245x3, 265x3, 285x3x4

Squat felt relatively easy, but didn't want to push it since my equilibrium was a off. COACH and I both noticed a bit of bounce in the hole on a few reps - something to work on. Just ran out of gas on bench. Paused DL fine.

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Old 03-04-2018, 03:17 PM   #6569
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Re: Montecore Vests Up for RPElf Featuring BLL

Quote:
Originally Posted by BPA234 View Post
Looked good.

What was the set before the first 385? Could be that you were just feeling the jump and the next sets would have felt better. I know I have that go on in DL and BP.
Thanks!

I've been doing something like 275x2, 315x1, 350x1, 385x1 for my warmup - smaller jumps you think?
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Old 03-04-2018, 06:19 PM   #6570
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Re: Montecore Vests Up for RPElf Featuring BLL

Not necessarily. But, I do think that's a pretty decent jump and would explain why you may feel it more on that 1st set and you might find if you just push through that the 2nd and3rd set are not as hard as the 1st...at least that is my experience.
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Old 03-05-2018, 02:04 PM   #6571
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Re: Montecore Vests Up for RPElf Featuring BLL

BPA,

Noted; I will probably give smaller jumps a try until I feel more comfortable/technically proficient with these weights.

2/26: 196.0

C2W3D4 (GPEV)

A
Weighted NH Chins (x7 @8, continue until @9): 7xbw, 7xbw+10, 3x7xbw+20
Single Arm DB Bench: 45x8, 55x8, 65x8, 75x8x3

B
Lateral Cable Raise: 4x12
Facepulls: 4x12
Zottmans: 4x12

C
Walk (treadmill) (30:00 @ 3.6): 1.8 miles

Everything pretty k. Slight elbow soreness, but nothing likely to be all that concerning. I'll be leaving for a quick Europe jaunt in Friday, so there'll be an effective mini deload in there regardless.
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Old 03-07-2018, 06:56 PM   #6572
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Re: Montecore Vests Up for RPElf Featuring BLL

3/7: 197.2

Had some bourbons with an old client last night, then came home and ate a whole bag of popcorn, string cheese, and some ice cream bars. Vintage Monte.

C2W4D1

A
Squat (x5 @9, drop 5%, continue until @9): wu, 325x1 (8), 270x5, 285x5, 300x5 (9), 285x5

B
Paused bench (x5 @9, drop 5%, continue until @9): wu, 245x1 (8), 195x5, 205x5, 215x5, 225x5 (9), 210x5
Hammer Strength Row: 4x103

C
Larsen bench (x2 @9, drop 5%, continue until @9): wu, 205x2, 215x2, 225x2, 235x2 (9), 225x2x2
Facepulls: 6x12

Day was kind of ok. I think depth on a few squats was a bit questionable, but COACH FAKE BUSTO thinks they're k. Bench was solid-ish. Threw on an extra Larsen backoff set to call out CB, then I remembered he benches 70 lbs more than me. K.

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Old 03-07-2018, 07:17 PM   #6573
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Re: Montecore Vests Up for RPElf Featuring BLL

MLYLT 2.0

Last rep was best of them all. Probably the only person whose RPE decreases as he continues reps.
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Old 03-07-2018, 11:33 PM   #6574
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Re: Montecore Vests Up for RPElf Featuring BLL

Just watched your last 3 squat videos. The first 2 look so dang good.

And, those socks.....they are the equivalent of tighty whities
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Old 03-08-2018, 05:20 AM   #6575
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Re: Montecore Vests Up for RPElf Featuring BLL

COACH,


OBV LACK OF WIM AND NOT ENOUGH BREATHING ON PRIOR REPS.

PLEASE DO NOT SUMMON THE MBABS AS WELL.
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