Weasel45 Log - Page 25 - Health and Fitness Forum

Press
10x3x125. 1.5 min rest between sets

Chins
12x3xbw

Bench press paused 1 inch from chest
2x10x175. Gave me a huge chest pump

Curl
Bar x 60

Band triceps push down
20,15

Messed up last week and did the wrong weight. My spreadsheet didn't update press for my new max I out in for some reason. Should've been 115 lbs but I did 100

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04-09-2013 , 04:17 PM

#602

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Ive still been working out but kind of doing whatever. I signed up for coaching with Mike Tushcherer last week but he said he wont have my program written till 4/14 so i havent really had a plan

4/9
Bench
8x5x190

Chins
8x3xbw

Dips
5x25lb. Hurt my hand playing hockey so this hurt too bad to continue

Tri extensions

Curls

Quote

04-15-2013 , 10:47 PM

#603

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Just got my programming from Mike T. Gonna do RTS training tile July 17th for my next week so thats like 12 weeks.

Week1 day1
Squat
275x4 @7
315x4 @8
335x4 @9

It looks like hes gonna have me lift without a belt for most weeks so this is why the weight was so low. I probably get like 30 or 40lbs out of my belt for squats it seems

Competition paused bench
205x4 @7
225x4 @8
240x4 @9

Two count paused bench
205x4 @8
220x4 @9

Quote

04-16-2013 , 02:58 AM

#604

loco

The First Golden

Join Date: Jul 2008 Posts: 14,846

40lbs from belt?? Brb, Checking amazon now.

Quote

04-16-2013 , 09:01 AM

#605

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

what does the "@x" notation mean?

Quote

04-16-2013 , 09:30 AM

#606

saw7988

Carpal \'Tunnel

Join Date: Jul 2005 Posts: 11,463

RPE

I followed a log on bb.com for a while that used RPE. Weasel, be prepared to answer that question about 1-2x/week lol.

Quote

04-16-2013 , 10:28 AM

#607

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Ya, saw is right

so @10 is definitely no reps left @ 9 is one rep left @8 is 2 reps left. So like 315x4 @8.5 means I probably couldve gotten two more reps.

Quote

04-16-2013 , 11:46 AM

#608

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Why wouldn't that be expressed "@1", "@2", "@3", "@1.5"? Seems like it only makes sense if you only do 10 rep sets. Ain't nobody doin' that.

Quote

04-16-2013 , 11:49 AM

#609

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

Wat. No.

Quote

04-16-2013 , 12:05 PM

#610

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Yugo,

RPE is rate of perceived exertion. The @ number is how hard you think a set is based off of a 10 point scale with 10 being the hardest and 1 being the easiest. Here is a flow chart that shows the concept better than what I can explain

Quote

04-16-2013 , 12:09 PM

#611

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,040

Oh. That makes much more sense. I had no clue what RPE stood for. Figured it had something to do with energy or METs or TKEs or something,

Quote

04-16-2013 , 10:06 PM

#612

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 day 2

Deadlift
4x405 @7.5
4x430 @8.5
4x445 @9

Pin Press (mid range)
4x225 @7
4x245 @7.5
4x265 @8.5
4x275 @9

Front Squat
6x185 @8
6x205 @9 LOL im so weak at these. I kept on getting thrown forward on the later reps

Quote

04-17-2013 , 09:25 PM

#613

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 gpp session 1
Lying external rotation
3x10 +10lbs

Face pull
2x10

lying external rotation stretch
2x10

Ab wheel
2x10

Row
3x10x175

20 min exercise bike
Heart rate avg 120

Quote

04-18-2013 , 10:24 PM

#614

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 day 3

Squats against avg band
225x4 @7
255x4 @8
275x4 @9

Havent really ever squatted against bands. This felt pretty good

Bench against doubled minis.
175x8 @8.5
190x8 @10

My rack wouldn't let me double up the minis and I dont have two sets of minis either so I had to improvise with bands that were a little bigger then the minis i think. Mine arent color coded so its hard to tell what is what

Push press
165x8 @8.5
175x8 @10 Oops. Was supposed to go to @9 here but didnt realize how hard this would be. I dont really push press ever and i can strict press 165x8 so I thought this would be easier

Quote

04-19-2013 , 09:56 PM

#615

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 Day 4

Deadlift against Mini Bands
355x4 @8
385x4 @9

Close Grip Bench against minis
135x12 @6
155x12 @7.5
175x12 @9

Snatch grip SLDL
275x8 @8
295x8 @9

Quote

04-20-2013 , 03:19 PM

#616

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 1 gpp session 2
Lying external rotation
3x10 +10lbs

Face pull
2x10

lying external rotation stretch
2x10

Ab wheel
2x10

Inverted Row
3x10xbw

20 min exercise bike
Heart rate avg 130

Quote

04-22-2013 , 09:48 PM

#617

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 2 day 1

Squat x3 @9 4-6% load drop
315x3 @7.5
355x3 @9
335x3 @8.5
335x3 @9

Competition Bench x3 @9 4-6% load drop
225x3 @8
250x3 @9
235x3 @9

3 count pause bench x3 @9 4-6% load drop
205x3 @7
225x3 @9
215x3 @9

Quote

04-23-2013 , 10:51 PM

#618

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 2 day 2

Deadlift x3 @9 4-6% load drop
405x3 @7
445x3 @8.5
460x3 @9
435x3 @8.5
435x3 @9

Bench with bands x3 @9 4-6% load drop
205x3 @7.5
225x3 @8
240x3 @9
225x3 @8.5
225x3 @9

Squat from pins x5 @9 with 4-6% load drop
275x5 @8
300x5 @9
285x5 @9

This workout was brutal and took forever

Quote

04-25-2013 , 09:50 PM

#619

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

4/24
GPP Session 1

Lying external rotation
3x10 +10lbs

Face pull
2x10

lying external rotation stretch
2x10

Ab wheel
2x10

Row
3x10x175

Conditioning
148 - 168 heart rate 5% fatigue. Took two times

4/25

Pin squat x3 @9 4-6% load drop
315x3 @8
335x3 @9
320x3 @9

Bench with double mini bands x3 @9 4-6% load drop
185x3 @8
195x3 @8
205x3 @9
195x3 @8.5
195x3 @9

I used the wrong bands last time I did double mini bands that were lighter than these bands today

Prees x6 @9 with 4-6% load drop
145x6 @8
155x6 @9
145x6 @9

Quote

04-26-2013 , 10:02 PM

#620

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 2 day 4

2" deficit deadlift x3 @9 4-6% load drop
405x3 @7.5
435x3 @9
415x3 @8
415x3 @9

CG Bench x6 @9 4-6% load drop
205x6 @7
225x6 @8
240x6 @9
225x6 @8
225x6 @8.5
225x6 @9
This felt really good today. Strongest my bench has felt in a long time

lever row x6 @9 with 4-6% load drop
105x6 @8
115x6 @9
110x6 @9

Quote

04-29-2013 , 09:59 PM

#621

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week3 day 1

Squat with belt x3 @9 4-6% load drop
315x3 @7
365x3 @8
385x3 @9
365x3 @9

Competition Bench x3 @9 4-6% load drop
225x3 @7.5
255x3 @8.5
260x3 @9
245x3 @8.5
245x3 @9

2 count pause bench x2 @9 4-6% load drop
225x2 @8
245x2 @9
230x2 @8.5
230x2 @9

Quote

04-29-2013 , 10:32 PM

#622

kidcolin

Carpal \'Tunnel

Join Date: Jan 2005 Posts: 109,033

nick manning itt

Quote

04-30-2013 , 10:04 PM

#623

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

LOL

Week 3 day 2

Deadlift with belt x3 @9 4-6% load drop
405x3 @7
455x3 @8
485x3 @8.5
500x3 @9
475x3 @9

8 cm towel press x2 @9 4-6% load drop
245x2 @7
275x2 @8
295x2 @9.5
280x2 @9

Front Squat x4 @9 4-6% load drop
185x4 @7
205x4 @7.5
225x4 @8.5
235x4 @9
225x4 @9

Quote

05-02-2013 , 11:05 PM

#624

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

5/1
Week 3 gpp session 1
Lying external rotation
3x10 +10lbs

Spinal Traction

Peterson Step Ups
2x15

One Leg RDL
2x1-

Ab wheel
2x10

Inverted Row
2x10xbw

Conditioning
Heart rate to 180 5% fatigue

5/2 Week 3 session 3
Squat against avg band x2 @9 4-6% load drop
275x2 @7.5
295x2 @8.5
305x2 @9
290x2 @8.5
290x2 @8.5
290x2 @9

Bench against double mini bands x7 @ 10. 4-6% load drop
165x7 @7.5
185x7 @8.5
200x7 @9
210x7 @10
200x7 @10

Press x5 @9. 4-6% Fatigue.

Was pretty tired after bench so this didnt go as well as expected.
135x5 @7
155x5 @9
145x5 @8
145x5 @9

Quote

05-03-2013 , 10:10 PM

#625

Weasel45

Carpal \'Tunnel

Join Date: Oct 2003 Posts: 6,284

Week 3 day 4

Deadlift against Mini Bands x2 @9 4-6% load drop
365x2 @7
395x2 @8
420x2 @8.5
435x2 @9
415x2 @9

Close Grip Bench against minis x5 @9 4-6% load drop
185x5 @7
205x5 @8
225x5 @9
215x5 @9

Snatch grip SLDL x5 @9 4-6% load drop
315x5 @8
335x5 @9
320x5 @8
320x5 @9

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