bkipp training log

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bkipp training log

Post  bkipp on Wed Jul 13, 2011 12:10 pm

The USPF Nationals was a very well run meet, lots of fun and tons of great lifting. My performance was crap in the squat, ok in the bench, and very satisfying in the deadlift. My squat stuttered and I only got my first attempt (551), and I was lucky to get that. Bench went a little better, I tied my meet PR of 369, gave 380 a ride and stalled just off my chest. Deadlift, that was better, I pulled a 634.8. My raw total was 1554, so that ended up as a small PR too. So, it could have been worse, but it could have been a lot better!!

Today I started project intensity. I was a bit apprehensive and sore coming off the meet, but I thought why not, and dove in. My "100%" were well off what I did this weekend, but I am happy with them.

The squat I was supposed to do 4 sets of 2 as a down set, but only did two when the second set felt like a 10 (is that acceptable Mike?). For the deadlift, I was fried and out of time, so I was unable to do any down set work. I only have one more Monday of work, so time should not be an issue in the coming months.

I feel a bit tired and sore, but good other than that. I feel like I got a great stimulus from training this morning.



Week 48
Day 1 - 7/11/11
Squat - 1RM: 565 lbs
495 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
535 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
565 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
455 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM
455 lbs x 2 reps x 1 sets @ 10 RPE - 81% of 1RM
Bench - 1RM: 345 lbs
300 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
345 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
275 lbs x 2 reps x 4 sets @ 9 RPE - 80% of 1RM
deadlift - 1RM: 545 lbs
455 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
545 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
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Re: bkipp training log

Post  bkipp on Wed Jul 13, 2011 12:11 pm

Very tired going into the gym this morning, but that is because I stayed up too late. Sometimes its just hard to put a good book down.

I have been advised that to help my squat I should do wall squats. So today, I did 20 as a warm up (and fell on my butt only once!!). I think they helped as the squats today went very well.

Other than the wall squats, I also did 3x10 lying external rotation with a 7 lb dumbbell, some close grip pull-downs (10x 150, 10x160, 10x 170), and a total of 60 reps on an ab bench that we have in the gym.

It was a good work out for being so tired and sore from yesterday. The only complaint I have is that my biceps are still very sore. My bad rabbit of a very slow decent on the bench reared its ugly head and my biceps are still screaming. Its very weird, I did not do the slow negative in the meet, but today it was back and it was ugly.

Week 48
Day 2 - 7/12/11
3cnt pause bench - 1RM: 332 lbs
280 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
305 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
325 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
305 lbs x 1 reps x 1 sets @ 8.5 RPE - 92% of 1RM
305 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
squat, 3 cnt pause - 1RM: 476 lbs
315 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM
365 lbs x 3 reps x 1 sets @ 8 RPE - 77% of 1RM
405 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
380 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
bench (thumb from smooth) - 1RM: 331 lbs
225 lbs x 5 reps x 1 sets @ 8 RPE - 68% of 1RM
255 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
240 lbs x 5 reps x 1 sets @ 9 RPE - 73% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Wed Jul 13, 2011 6:46 pm

Way to get back into it Brian!
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Re: bkipp training log

Post  bkipp on Thu Jul 14, 2011 9:58 am

Thanks Lance, need to get my squat moving again.

Squats were still a bit crappy today. At 545 I went forward and thought I was going to get stuck but was able to keep it moving.

In general I felt good today, but half way through I got real hungry and ran out of gas. Squats just drained me.

Bench and deads felt fine, but it was hard to get over the sore biceps again from squatting.

Week 48
Day 3 - 7/14/11
Squat - 1RM: 545 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE - 74% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
485 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
515 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
545 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
465 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
Bench - 1RM: 350 lbs
305 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
330 lbs x 1 reps x 1 sets @ 8.5 RPE - 94% of 1RM
350 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
305 lbs x 3 reps x 1 sets @ 8 RPE - 87% of 1RM
deadlift - 1RM: 506 lbs
405 lbs x 3 reps x 1 sets @ 7 RPE - 80% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
455 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
455 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Thu Jul 14, 2011 10:13 am

Brian,


Get some deep tissue work done on your bicep. It has helped me a lot.
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Re: bkipp training log

Post  bkipp on Thu Jul 14, 2011 9:36 pm

I wish Boris was closer.

I was thinking of putting my hands out wider on squats. I did that about a year ago and it helped. Not sure why its a problem again.

You have a wide grip, right? And still get the bar tight on your back (obviously).
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Re: bkipp training log

Post  Lance Karabel on Fri Jul 15, 2011 12:37 am

Boris is the best, maybe if you were able to plan a trip down to Chicago with the family one weekend and I can have him at the gym. If not I would ask around and see if anyone can recommend a good therapist in your area. Its worth a shot.

I do go all the way out. I just squeeze my rear delts and middle part of my back together and dig into the bar and it will sit right there. Honestly if you look at any of my squat vids Im not even holding on to the bar.
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Re: bkipp training log

Post  bkipp on Fri Jul 15, 2011 10:59 am

Thanks Lance. I will let you know.

Training went well, but now that I am home.....I am beat. This weekend will be good for a rest, my hips are sore, my back is sore, and I am tired.

Week 48
Day 4 - 7/15/11
Bench +90 mm (mini bands) - 1RM: 306 lbs
255 lbs x 2 reps x 1 sets @ 8 RPE - 84% of 1RM
265 lbs x 2 reps x 1 sets @ 8 RPE - 87% of 1RM
275 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 84% of 1RM

3ct Pause DL - 1RM: 535 lbs
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
455 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 79% of 1RM

4 cnt pause bench - 1RM: 324 lbs
245 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
265 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
260 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
260 lbs x 3 reps x 1 sets @ 9 RPE - 80% of 1RM
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Re: bkipp training log

Post  bkipp on Mon Jul 18, 2011 1:20 pm

Felt good going into the gym, but squats really fell apart (again). 515 was a bear because I fell forward and almost got stuck. Ended up hurting my lower back.

Bench was good, and I ran out of time on deadlifts, plus my back was really acting up. I will have to see where its at in the morning.

Week 48
Day 5 - 7/18/11
Squat - 1RM: 515 lbs
405 lbs x 1 reps x 1 sets @ 8 RPE - 79% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 96% of 1RM
515 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
435 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
405 lbs x 4 reps x 1 sets @ 8 RPE - 79% of 1RM
Bench - 1RM: 355 lbs
305 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
355 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
300 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
285 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM
deadlift - 1RM: 525 lbs
405 lbs x 1 reps x 1 sets @ 8 RPE - 77% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
525 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Tue Jul 19, 2011 9:47 am

How 's the back feelin Brian?

Also what do you think is going on with your squats? Have you changed anything up recently or before NAtionals?
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Re: bkipp training log

Post  bkipp on Tue Jul 19, 2011 12:29 pm

My squat has fallen apart since December. I hurt myself (pulled hamstring) doing box squats and after some time off I did two cycles of 5/3/1 to get back into it, and from then on things have been off. I just seem to keep leaning forward and not able to sit back.

The back was good today.

Much better training session today. I slept in until 7 and went to the gym at 8 (instead of 5). That may have something to do with it.

Bench was a big surprise to me today. I felt good, the bar decent was fast, and it just flew up. Squats went well, but I started to run out of gas. I do feel that form was a bit better, but that may be because the weight is lower. My back was fine until the last down set, then I could feel it. I think its just a strain, so no worries.

I am just going to adjust my numbers, man up, and keep moving forward.



Week 48
Day 6 - 7/19/11
bench , 3cnt pause bench - 1RM: 353 lbs
285 lbs x 1 reps x 1 sets @ 7.5 RPE - 81% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
335 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
305 lbs x 1 reps x 3 sets @ 8 RPE - 87% of 1RM
305 lbs x 1 reps x 1 sets @ 9 RPE - 87% of 1RM

squat, 3 cnt pause - 1RM: 506 lbs
365 lbs x 4 reps x 1 sets @ 8.5 RPE - 72% of 1RM
405 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 72% of 1RM
365 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM

bench (thumb from smooth) - 1RM: 344 lbs
225 lbs x 5 reps x 1 sets @ 7 RPE - 65% of 1RM
245 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
265 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
245 lbs x 5 reps x 2 sets @ 9 RPE - 71% of 1RM
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Re: bkipp training log

Post  bkipp on Thu Jul 21, 2011 12:37 pm

Squats went better again today. I was planning on going only to 515 but it was so fast I had to go to 530. 530 was a bit high, but I felt my form was better.

Bench continues to do well. The new twist is that I have not been taking lift offs. It seems to help me stay tighter. The 355 @10 was a light 10 (if that makes sense), so next week time to go up.

Deadlifts were ok, but I was out of gas and had a hard time focusing. Not horrible, but not stellar.

Did some kettlebell side bends too. Not sure if it was a smart move to do those after squatting and deadlifting, man my sides are sore!!

Week 48
Day 7 - 7/21/11
Squat - 1RM: 530 lbs
465 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
490 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
515 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
530 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
440 lbs x 3 reps x 1 sets @ 8 RPE - 83% of 1RM
415 lbs x 4 reps x 1 sets @ 9 RPE - 78% of 1RM

Bench - 1RM: 355 lbs
320 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
340 lbs x 1 reps x 1 sets @ 8.5 RPE - 96% of 1RM
355 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
300 lbs x 3 reps x 1 sets @ 8 RPE - 85% of 1RM
285 lbs x 4 reps x 1 sets @ 8.5 RPE - 80% of 1RM

deadlift - 1RM: 554 lbs
405 lbs x 2 reps x 1 sets @ 7 RPE - 73% of 1RM
455 lbs x 1 reps x 1 sets @ 7.5 RPE - 82% of 1RM
515 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
465 lbs x 1 reps x 1 sets @ 7 RPE - 84% of 1RM
465 lbs x 1 reps x 1 sets @ 9.5 RPE - 84% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Thu Jul 21, 2011 12:40 pm

Nice work Brian!
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Re: bkipp training log

Post  bkipp on Thu Jul 21, 2011 12:43 pm

Lance Karabel wrote:Nice work Brian!

Thanks Lance. It was a marathon Cameron/Faust session this morning. 3 hours of lifting. I need a nap!!
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Re: bkipp training log

Post  Lance Karabel on Thu Jul 21, 2011 12:46 pm

bkipp wrote:
Lance Karabel wrote:Nice work Brian!

Thanks Lance. It was a marathon Cameron/Faust session this morning. 3 hours of lifting. I need a nap!!

I love naps! I get to take two a year, Fathers day and my birthday lol.
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Re: bkipp training log

Post  bkipp on Fri Jul 22, 2011 9:26 am

Great training today. Set two PR's on the bench exercises.

Snatch Grip's felt great and was able to do more weight there too, but it was because I have straps now.

Week 48
Day 8 - 7/22/11
Bench +90 mm (mini bands) - 1RM: 317 lbs
225 lbs x 4 reps x 1 sets @ 7 RPE - 71% of 1RM
255 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
285 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
255 lbs x 2 reps x 1 sets @ 8 RPE - 81% of 1RM
255 lbs x 2 reps x 1 sets @ 8.5 RPE - 81% of 1RM
255 lbs x 2 reps x 1 sets @ 9 RPE - 81% of 1RM
Snatch Grip SLDL - 1RM: 494 lbs
315 lbs x 4 reps x 1 sets @ 7 RPE - 64% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
395 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
365 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
365 lbs x 4 reps x 1 sets @ 9 RPE - 74% of 1RM
4 cnt pause bench - 1RM: 369 lbs
255 lbs x 4 reps x 1 sets @ 7.5 RPE - 69% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 75% of 1RM
295 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
265 lbs x 4 reps x 1 sets @ 8.5 RPE - 72% of 1RM
265 lbs x 4 reps x 1 sets @ 9 RPE - 72% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Sun Jul 24, 2011 1:09 am

Congrats on the PR's Brian! I may be adding snatch grip deads to my training. How often will you be incorporating them into your training? And will you do regular grip deads the same day? thanks!
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Re: bkipp training log

Post  bkipp on Mon Jul 25, 2011 11:30 am

Thanks Lance. I thing the Snatch Grips's will be every other week. And no, I will not pull on the same day. But, I am pulling twice a week other than that lift, so three deadlift movements in one week. Tough, but starting to feel good.

Just a tip, and it sounds bad, but when you do the snatch grips, its ok to use wrist straps. Embarassed

Good day of training. The squat form felt in and I was able to sit back. The weights were moving better than they have in a while. Hope it will transfer over to the heavier sets later this week.

Bench continues to feel strong and the biceps are not hurting as much. Deadlift was moving well also.

Over all, I feel very good and happy with training.

Week 48
Day 9 - 7/25/11
Squat - 1RM: 531 lbs
465 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
495 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
520 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
Bench - 1RM: 363 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 87% of 1RM
325 lbs x 1 reps x 1 sets @ 8.5 RPE - 90% of 1RM
345 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
deadlift - 1RM: 565 lbs
495 lbs x 1 reps x 1 sets @ 7 RPE - 88% of 1RM
525 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
525 lbs x 1 reps x 1 sets @ 8 RPE - 93% of 1RM
525 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Jul 26, 2011 10:44 am

Training felt solid today, even if I did feel a little unmotivated. A 5 count pause is a very long time to let the bar sit on your chest!!

Spoke to soon yesterday about the soreness in by biceps. Its back today.

Week 48
Day 10 - 7/26/11
Bench, 5 cnt Pause - 1RM: 342 lbs
275 lbs x 1 reps x 1 sets @ 7 RPE - 80% of 1RM
295 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
325 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM

squat, 3 cnt pause - 1RM: 518 lbs
365 lbs x 3 reps x 1 sets @ 8 RPE - 71% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 78% of 1RM
440 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
425 lbs x 3 reps x 1 sets @ 9 RPE - 82% of 1RM

bench (thumb from smooth) - 1RM: 357 lbs
255 lbs x 5 reps x 1 sets @ 8 RPE - 71% of 1RM
275 lbs x 5 reps x 1 sets @ 9 RPE - 77% of 1RM
265 lbs x 5 reps x 1 sets @ 9 RPE - 74% of 1RM
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Re: bkipp training log

Post  bkipp on Wed Jul 27, 2011 11:27 pm

Awesome evening training session tonight!! I did higher numbers than planned in all three lifts and tied a gym PR in the bench. Squat form was on and the deadlift was rocking too!! Great night!!!

Week 48
Day 11 - 7/27/11
squat - 1RM: 555 lbs
405 lbs x 1 reps x 1 sets @ 7 RPE - 73% of 1RM
455 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
495 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
525 lbs x 1 reps x 1 sets @ 8.5 RPE - 95% of 1RM
555 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
Bench - 1RM: 375 lbs
295 lbs x 1 reps x 1 sets @ 7.5 RPE - 79% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
330 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
375 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
deadlift - 1RM: 600 lbs
495 lbs x 1 reps x 1 sets @ 7.5 RPE - 83% of 1RM
545 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
585 lbs x 1 reps x 1 sets @ 9 RPE - 98% of 1RM
600 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
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Re: bkipp training log

Post  bkipp on Fri Jul 29, 2011 9:57 am

This session started out rough, but then came back strong. The bench against the bands was killing my biceps. Both of them were just screaming today. I almost called it quits.

Good mornings went very well. I am working on hitting the hams harder and not just folding at the waist to make it a low back exercise.

4 cnt bench just would not quit today. Two weeks ago I was happy to get 285x2 and today I got the 295x3. Biceps were bothering me still, but then a training partner came in and suggested super-setting in some hammer curls, very light, just to get the blood flowing and to stretch the bicep out. It worked like a charm!! Thanks Patrick!!

Week 48
Day 12 - 7/29/11
Bench +90 mm (mini bands) - 1RM: 324 lbs
225 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
255 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
275 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
Good Mornings - 1RM: 453 lbs
315 lbs x 3 reps x 1 sets @ 8 RPE - 70% of 1RM
345 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
385 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
375 lbs x 3 reps x 1 sets @ 8.5 RPE - 83% of 1RM
375 lbs x 3 reps x 1 sets @ 9 RPE - 83% of 1RM
4 cnt pause bench - 1RM: 347 lbs
255 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
275 lbs x 3 reps x 1 sets @ 8 RPE - 79% of 1RM
285 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
285 lbs x 3 reps x 1 sets @ 8.5 RPE - 82% of 1RM
295 lbs x 3 reps x 1 sets @ 9 RPE - 85% of 1RM
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Re: bkipp training log

Post  bkipp on Mon Aug 15, 2011 9:45 am

Just back from vacation out to Colorado and then to the Grand Canyon. It was awesome. I trained twice during the vacation, once in Colorado and the elevation kept me from doing anything worth noting, and then once as soon as I got back. I did not record either as they are to far afield of the program.

I felt great going into this session this morning and was very positive about the numbers. I set the numbers a bit lower due to being away for so long. Happy with the results.

The only complaint is that as I was finishing deadlifts my lower back and my right bicep were really screaming. I quit early and did not do the drop sets of 90% as a result. I am not too worried, I knew it would take time to get back to where I should be. Next week will be better if I can just slug it out this week.

Next meet is 10 weeks away and I am jazzed!!

Week 50
Day 1 - 8/15/11
Squat - 1RM: 535 lbs
455 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
495 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
525 lbs x 1 reps x 1 sets @ 9 RPE - 98% of 1RM
535 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
480 lbs x 1 reps x 1 sets @ 9 RPE - 90% of 1RM
480 lbs x 1 reps x 1 sets @ 9.5 RPE - 90% of 1RM
Bench - 1RM: 355 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 89% of 1RM
335 lbs x 1 reps x 1 sets @ 8 RPE - 94% of 1RM
345 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
355 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
335 lbs x 1 reps x 1 sets @ 9 RPE - 94% of 1RM
335 lbs x 1 reps x 1 sets @ 9.5 RPE - 94% of 1RM
deadlift - 1RM: 545 lbs
455 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
495 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
545 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
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Re: bkipp training log

Post  bkipp on Tue Aug 16, 2011 9:29 am

Ran out of gas fast today, so it was a bit of a struggle to keep going. Glad I did not wimp out and ended up getting in a good training session. The 5 cnt pause bench was a PR, so that was cool and on the TFS bench I was able to get the bar down to my chest faster than I have been in the past. So all in all, a good day.

Week 50
Day 2 - 8/16/11
Bench, 5 cnt Pause - 1RM: 347 lbs
285 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
305 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
330 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
315 lbs x 1 reps x 1 sets @ 9.5 RPE - 91% of 1RM
squat, 3 cnt pause - 1RM: 483 lbs
365 lbs x 2 reps x 1 sets @ 8 RPE - 76% of 1RM
405 lbs x 2 reps x 1 sets @ 8.5 RPE - 84% of 1RM
435 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
415 lbs x 2 reps x 1 sets @ 8 RPE - 86% of 1RM
415 lbs x 2 reps x 1 sets @ 9.5 RPE - 86% of 1RM
bench (thumb from smooth) - 1RM: 331 lbs
225 lbs x 4 reps x 1 sets @ 8 RPE - 68% of 1RM
255 lbs x 4 reps x 1 sets @ 8 RPE - 77% of 1RM
275 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
260 lbs x 4 reps x 1 sets @ 8.5 RPE - 79% of 1RM
260 lbs x 4 reps x 1 sets @ 9 RPE - 79% of 1RM
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Re: bkipp training log

Post  Lance Karabel on Tue Aug 16, 2011 9:52 am

Looks like things are going well Brian!
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Re: bkipp training log

Post  bkipp on Thu Aug 18, 2011 8:41 pm

Thanks Lance. Today was not as good, but they cannot all be stellar!!

Disappointing day of training. I did not hit any of the numbers I had planned. Not going to beat myself up too much over it, just getting back from vacation, but next week had better show some of the improvement.



Week 50
Day 3 - 8/18/11
Squat - 1RM: 535 lbs
455 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
490 lbs x 1 reps x 1 sets @ 9 RPE - 92% of 1RM
520 lbs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM
535 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
535 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
480 lbs x 2 reps x 1 sets @ 9.5 RPE - 90% of 1RM
Bench - 1RM: 535 lbs
295 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
315 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
345 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
360 lbs x 0 reps x 1 sets @ 11 RPE - 0% of 1RM
315 lbs x 2 reps x 1 sets @ 9 RPE - 90% of 1RM
deadlift - 1RM: 555 lbs
455 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
495 lbs x 1 reps x 1 sets @ 8.5 RPE - 89% of 1RM
525 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
555 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
500 lbs x 2 reps x 1 sets @ 10 RPE - 90% of 1RM
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