bkipp training log

A 5 count pause with 345...very nice work Professor!

Thanks Mike. I am looking to get to the table too!!

Four plates on the bench is a huge boost to my confidence!! Very happy about this training session. I really took my time to get to this weight, but it paid off.

Also did close grip pulldowns, wide grip lat pulldowns, band good mornings, and leg presses. The good mornings and leg presses did not cause any hamstring pain, so I am making progress. Again, going to keep it slow and steady. I am getting some great help and advice from Patrick. Thank you Patrick.

Week 55
Day 2 - 9/27/11
2 board press - 1RM: 405 lbs
345 lbs x 1 reps x 1 sets @ 8 RPE - 85% of 1RM
365 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
405 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM
380 lbs x 1 reps x 1 sets @ 10 RPE - 94% of 1RM

The table is a special place...do you think you are ready?

Not yet, but let me get healed up and then I will set a place for myself.

Not everyday can be awesome. 380 is my PR from last week, and this week it started to go very well, but stalled about 1/2 way up. My spotter had to tap it to get it to go up. So, it did not count. I am sure I could have gotten 375.

Squatted today: 205x5, 215x5, 225x5 with no pain (yes!!) Also did 30 wall squats for practice.

BB curls, external rotations too!!

A good morning, but nothing too exciting, except that the hamstring is healing nicely!!

Week 55
Day 3 - 9/29/11
Bench - 1RM: 376 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 92% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 97% of 1RM
380 lbs x 1 reps x 1 sets @ 10.5 RPE - 101% of 1RM
365 lbs x 1 reps x 1 sets @ 9.5 RPE - 97% of 1RM

Cut the fatigue sets out of bench and overheads because my right elbow was bothering me.

Deadlifted up to 225x5 and did SLDL 225x5 with no pain again in the hamstring. Time to move up next week!!

Week 55
Day 4 - 9/30/11
Bench - 1RM: 382 lbs
325 lbs x 2 reps x 1 sets @ 8 RPE - 85% of 1RM
Overhead Press - 1RM: 232 lbs
165 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM

The numbers don't make sense in the bench above, I messed something up. Oh well, 365 went up easy and fast, but then I failed at 375. Got outside of the groove and stalled.

Squats felt great today. I think my form was dead on and no pain from the hamstring at all. Deadlift was fast and easy, but at the end of the 5x275 set I was starting to feel the hamstring so I decided to cut any further work. It did not exactly hurt, but it was very present.

Week 56
Day 1 - 10/3/11
Bench - 1RM: 357 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 88% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 97% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 102% of 1RM
375 lbs x 1 reps x 1 sets @ 11 RPE - 105% of 1RM
Squat - 1RM: 373 lbs
265 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
deadlift - 1RM: 387 lbs
275 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM

Kettlebell swings: 10x45, 10x45, 10x65, 15x65, 15x65, 15x65, 15x65, 10x65 (I thought I was going to die!!!)

30 box jumps (short box, very short)

20 minutes of static stretching

50 situps

BB curls (not in the rack) 10x65, 10x65, 6x95,6x95, 10x65

The 405 was probably the best my bench form has ever been. It all felt great!! So great that I gave 415 a shot and got crushed. Started out well, but my left arm got out of the groove and the weight stalled. Oh well, next time. Very happy to hit the 405 again.

Also did heavy close grip pull downs and external rotation with cables for prehab on the shoulders.

Week 56
Day 2 - 10/5/11
2 board press - 1RM: 413 lbs
325 lbs x 1 reps x 1 sets @ 8 RPE - 79% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 84% of 1RM
365 lbs x 1 reps x 1 sets @ 8.5 RPE - 88% of 1RM
385 lbs x 1 reps x 1 sets @ 9 RPE - 93% of 1RM
405 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

Great day of training. I slept in and trained alone at 8:30. It allowed me to focus and move fast. I cut the bench short of a 10, I did not have a spotter. The gym was empty.

Squats and deads were awesome today. No pain in the hamstring, and lots of glute/ham engagement.

I also did leg presses up to 8x490 with no pain. Did standing abs on the nautilus machine. these were new to me, so a bit uncoordinated feeling, but I was told they were awesome, and it was no lie. Was able to hit 200x10, but I am sore already!!

Great day of training!!

Week 57
Day 1 - 10/10/11
Bench - 1RM: 384 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 82% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 90% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 95% of 1RM
Squat - 1RM: 430 lbs
305 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
deadlift - 1RM: 444 lbs
315 lbs x 5 reps x 2 sets @ 7 RPE - 71% of 1RM

110 total kettlebell swings (multiple sets) with a 60 pound bell

3x10x75 side bends

50 total weighted sit ups

40 minutes of stretching (I really needed it after yesterdays squatting/pulling)

Did upper back work and some curls for the girls!!

Week 57
Day 2 - 10/12/11
2 board press - 1RM: 403 lbs
315 lbs x 1 reps x 1 sets @ 8 RPE - 78% of 1RM
345 lbs x 1 reps x 1 sets @ 8 RPE - 86% of 1RM
365 lbs x 1 reps x 1 sets @ 9 RPE - 91% of 1RM
395 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM

Cut the bench short at 365 today. My joints are feeling really beat up and I am being very cautious not to get another injury.

Squats and deads were easy and felt great. Had a training partner watch my form and he said it was dead on. Feeling good about getting back to 405 by November, then onward and upward from there.

Week 57
Day 3 - 10/14/11
Bench - 1RM: 384 lbs
365 lbs x 1 reps x 1 sets @ 9.5 RPE - 95% of 1RM
Squat - 1RM: 458 lbs
325 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
deadlift - 1RM: 458 lbs
325 lbs x 5 reps x 2 sets @ 7 RPE - 71% of 1RM

Deload week on the bench. Looking for a big day on Friday.

Squats and deads are still coming along nicely.

I also had time to do standing abs for 3 sets of 10.

Week 58
Day 1 - 10/17/11
Bench - 1RM: 344 lbs
265 lbs x 3 reps x 3 sets @ 7 RPE - 77% of 1RM
Squat - 1RM: 486 lbs
345 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM
deadlift - 1RM: 514 lbs
365 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM

bkipp wrote:I also had time to do standing abs for 3 sets of 10.

You mean "Standing AB?"

Can't wait to see what the bench is looking like. Good Luck.

100 total kettlebell swings with 70 lb KB

Side bends

3x10x80

Ab bench

20, 15,15

Box Jumps, 30 total

Hamstring band curls

4x20 with miniband

Felt like a million bucks today!! Hit the groove and kept going. Looking forward to Friday.

Week 58
Day 3 - 10/19/11
Bench - 1RM: 377 lbs
245 lbs x 3 reps x 2 sets @ 6 RPE - 65% of 1RM
Squat - 1RM: 474 lbs
345 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
315 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
deadlift - 1RM: 513 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 71% of 1RM
395 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
315 lbs x 3 reps x 1 sets @ 6 RPE - 61% of 1RM

380 is a 5 lb gym PR, but a 15 lb increase from test week in project intensity 1. It was a good press, but my spotter did put his hand on it, so it would not have counted in the meet. I am going to use it as a point to set training weight for the next cycle.

Really thought I would get the 385, but my head was not right.

Also did some leg press and good mornings.

Week 58
Day 4 - 10/21/11
Bench - 1RM: lbs
345 lbs x 1 reps x 1 sets @ 8.5 RPE - 93% of 1RM
365 lbs x 1 reps x 1 sets @ 9.5 RPE - 98% of 1RM
385 lbs x 0 reps x 1 sets @ 10 RPE - 0% of 1RM
380 lbs x 1 reps x 1 sets @ 10 RPE - 100% of 1RM

This is the first week of a new cycle. I plan on increasing the weight on the squat and deadlift by 20 pounds each week as long as my hamstring cooperates. So far, the hamstring is getting better each week.

I saw some awesome lifting this past weekend at the Michigan USAPL State meet. Many of the guys I train with set huge PR's and did so with class. They were a force to be reckoned with. I am planning on doing a USAPL meet in February and I hope to join them all on the platform again.

Week 59
Day 1 - 10/24/11
Squat - 1RM: 500 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 73% of 1RM
385 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
385 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
dead - 1RM: 526 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
Leg Press - 1RM: 823 lbs
510 lbs x 10 reps x 1 sets @ 8 RPE - 62% of 1RM
Standing Abs - 1RM: 290 lbs
180 lbs x 10 reps x 3 sets @ 8 RPE - 62% of 1RM

DId BB rows and close grip pull downs also.

Week 59
Day 2 - 10/25/11
Bench - 1RM: 409 lbs
315 lbs x 4 reps x 2 sets @ 8 RPE - 77% of 1RM
315 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
315 lbs x 4 reps x 2 sets @ 8 RPE - 77% of 1RM
315 lbs x 4 reps x 1 sets @ 9 RPE - 77% of 1RM
CG 3 board press - 1RM: 363 lbs
275 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
315 lbs x 4 reps x 1 sets @ 8.5 RPE - 87% of 1RM
345 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM
275 lbs x 4 reps x 1 sets @ 8 RPE - 76% of 1RM
315 lbs x 4 reps x 1 sets @ 8.5 RPE - 87% of 1RM
345 lbs x 2 reps x 1 sets @ 10 RPE - 95% of 1RM

squat form stunk up the place today once I hit 365. The weight was light and moved very fast, but I went forward. Still learning to do it right......again.....but at least I did not feel any pain in my hamstring.

Week 59
Day 3 - 10/27/11
Squat - 1RM: 494 lbs
345 lbs x 3 reps x 1 sets @ 7 RPE - 70% of 1RM
365 lbs x 3 reps x 1 sets @ 7 RPE - 74% of 1RM
395 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
395 lbs x 2 reps x 1 sets @ 7 RPE - 80% of 1RM
deadlift - 1RM: 526 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
405 lbs x 3 reps x 1 sets @ 7 RPE - 77% of 1RM
405 lbs x 2 reps x 1 sets @ 7 RPE - 77% of 1RM
Good Mornings - 1RM: 387 lbs
275 lbs x 5 reps x 1 sets @ 7 RPE - 71% of 1RM

Bench felt very good today. Nice a solid. Went for 4 on the 335 close grip but failed on #4. Just not enough in the tank.

Cable rows. 4x(190x10)
Close grip pull downs. (180x8, 2x(210x8)
Scap push ups 3x20

Week 60
Day 1 - 10/31/11
Bench - 1RM: 398 lbs
315 lbs x 4 reps x 1 sets @ 8 RPE - 79% of 1RM
330 lbs x 4 reps x 1 sets @ 9.5 RPE - 83% of 1RM
330 lbs x 4 reps x 1 sets @ 9 RPE - 83% of 1RM
CG 3 board press - 1RM: 372 lbs
275 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
315 lbs x 4 reps x 1 sets @ 8 RPE - 85% of 1RM
335 lbs x 3 reps x 1 sets @ 10 RPE - 90% of 1RM

Form was on today. The entire training session felt really solid. This was the weight I originally hurt my hamstring on, so this was a huge mental milestone. Now, onward and upward.

standing abs, 4x10x170

Week 60
Day 2 - 11/1/11
Squat - 1RM: 506 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 72% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
405 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
deadlift - 1RM: 544 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 67% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 75% of 1RM
435 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
435 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM

Had some fun today with a sledge hammer and a tire. I did 10 sets in an interval of 20 seconds hitting the tire and 10 seconds of rest. It was interesting to say the least (I only almost broke my shin twice, not bad). My thoughts are that its great for conditioning and amazing for grip work. I will be working these in with the KB swings for my conditioning work.

Week 60
Day 3 - 11/3/11
Bench + 50 chains - 1RM: 344 lbs
255 lbs x 4 reps x 1 sets @ 8 RPE - 74% of 1RM
275 lbs x 4 reps x 1 sets @ 9 RPE - 80% of 1RM
275 lbs x 3 reps x 1 sets @ 10 RPE - 80% of 1RM
Incline Bench - 1RM: 301 lbs
185 lbs x 8 reps x 1 sets @ 8 RPE - 61% of 1RM
205 lbs x 8 reps x 1 sets @ 9 RPE - 68% of 1RM

It was a good morning!!

Week 60
Day 4 - 11/4/11
Squat - 1RM: 531 lbs
365 lbs x 3 reps x 1 sets @ 7 RPE - 69% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 76% of 1RM
425 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
425 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM
deadlift - 1RM: 556 lbs
365 lbs x 3 reps x 1 sets @ 8 RPE - 66% of 1RM
405 lbs x 3 reps x 1 sets @ 8 RPE - 73% of 1RM
445 lbs x 3 reps x 1 sets @ 8 RPE - 80% of 1RM
445 lbs x 2 reps x 1 sets @ 8 RPE - 80% of 1RM