Mike Bitson (Place at the table log)

9/19/11
Squat (522 E1RM)
420x2 @ 8 RPE
445x1 @ 8.5 RPE
470x2 @ 9 RPE (My form was jacked up)
470x1 @ 10 RPE (I took it slow to make sure form was good)
445x2 @ 8.5 RPE
420x2 @ 8.5 RPE

Deadlift - Speed off Box (525 E1RM)
315x1 every 20 seconds for 6 sets

Tricep Pushdowns
Red Band x 20 x 4 sets

Abs
160x20x2 sets (Nautilus Machine Crunch)
80x10x2 sets (DB Side Bend)

Great job on Monday and tonight, Mikey. You'll soon be at the table.

Welcome to the forum Mike! Thanks for posting here!

9/21/11

Pause Squat (506 E1RM)
405x2 @ 8 RPE
425X1 @ 8 RPE
450X2 @ 9 RPE (PR!)
455X3 @ 9.5 RPE (Broke the previous set PR!)

Bench (372 E1RM)
300x2 @ 8 RPE
315x1 @ 8.5 RPE
335x2 @ 9 RPE

Had to cut training short, it was one of my many daughters birthday. FYI: I HAVE 3!!!!! That is why I had to add a fella to the family with our new dog...hey, who cares if he is a teacup Chihuahua. His name is Rudy...yes it is after the runt that played for Notre Dame. Go Irish!

9/24/11

Bench - 2-Board w/60lb chains (335 E1RM)
275x3 @ 9 RPE
285x3 @ 9 RPE
295x3 @ 9 RPE

That was it for bench...Patrick had his panties in a bunch to deadlift so we modified protocol.

Deadlift (534 E1RM)
415x2 @ 8 RPE
445x1 @ 8 RPE
470x3 @ 9.5 RPE (PR!!!)...Place at the table!
470x2 @ 10 RPE

Called it a day after that. Our whole crew worked hard and set PR's on Saturday.

Goals for 2011 USAPL Michigan State Open, 242 Raw Open (Yes Patrick, I will make weight)
Squat - 525
Bench - 350
Deadlift - 525
Total - 1400...and...A Place At The Table!

9/26/11 - Weight 255.2 Fat

Squat (529 E1RM)
405x3 @ 8 RPE
425x2 @ 8.5 RPE
450x3 @ 9.5 RPE
450x2 @ 9 RPE
425x2 @ 9 RPE

Face Pulls
100x8x3sets

Machine Dips
130x12
115x12
100x12x2sets

Abs
Machine Nautilus
160x15
180x15
210x15

D.B. Side Bends
70x10x3sets

Called it a day after that. My back was a little sore from Deadlifts on Saturday but I pushed through it so I could get my...Place At The Table!

9/28/11 - Weight 254.6

Squat w/90lb Chains (476 E1RM)
365x3 @ 8 RPE
380x2 @ 8 RPE
405x3 @ 9 RPE
405x2 @ 9 RPE
365x2 @ 8 RPE

Bench (376 E1RM)
280x3 @ 8 RPE
300x2 @ 8 RPE
320x3 @ 9 RPE
320x2 @ 9 RPE
280x2 @ 8 RPE

DB Hammer Curl
40x10x3sets

Abs
Nautilus Crunch
170x15
180x15
180x15

Training felt good, healthy and solid. I believe I am right where I need to be to reach my goals for October 22.

Saturday 10/1/11 Weight - 254.0

Bench - 2-Board w/60lb Chains (341 E1RM)
250x3 @ 8 RPE
270x2 @ 8 RPE
290x3 @ 9 RPE
290x2 @ 8.5 RPE
250x2 @ 8 RPE

Deadlift (514 E1RM)
405x3 @ 8 RPE
430x2 @ 8.5 RPE
460x3 @ 9 RPE
460x2 @ 9 RPE
405x4 @ 9 RPE (I got a little jiggy with this set, It felt smooth so I went for a couple exta reps.)

Overhead Press (Hammer Strength Machine)
90x8 @ 7 RPE
140x8 @ 8 RPE
140x8 @ 8 RPE

EZ Bar Curl
45x8, 55x8, 65x8

Abs
DB Side Bends
70x10x 3 sets

Nautilus Crunch Machine
170x15, 180x15, 190x15

Monday 10/3/11 - Weight 255.0

Squat (532 E1RM)
455x1 @ 8 RPE
480x1 @ 9 RPE
505x1 @ 10 RPE (Second attempt) ...I got a bit too jacked up on the first attempt, but I came back and got it the second time around. So, since 7/30/11 (my last meet) I missed 474 for depth and only hit 468...I hit 505 for depth...37 lb increase in two months! I'll take it! My goal for 10/22/11 (Michigan State Meet) is 523.5

Good Mornings
245x8, 255x8, 265x8

Face Pulls
100x8, 110x8, 110x8

Abs
Nautilus Machine Crunch
170x15x3 sets

Wednesday 10/5/11 Weight - 251.6

Squat w/90lb Chains (481 E1RM)
335x3 @ 8 RPE
365x3 @ 8 RPE
385x3 @ 9 RPE

Bench (378 E1RM)
320x1 @ 8 RPE
340x1 @ 8.5 RPE
360x1...MISS! My set-up was a little off. I handled 340 pretty strong but I let 360 handle me. My goal for the meet is 350, so I'm ahead of schedule.

Standing Military Press
135x8x3 sets

DB Hammer Curl
40x10x3 sets

Saturday 10/8/11 - Weight 252.6

Bench - 2-Board (409 E1RM)
275x6 @ 8 RPE
295x6 @ 9 RPE
315x6 @ 10 RPE

Deadlift (542 E1RM)
460x1 @ 9 RPE
490x1 @ 9 RPE
515x1 @...MISS! Not good but not the end of the world either. My history with deadlift is, on average I go up 25lbs more than the last top weight I handled. I know I had 500 but I wanted a PR so I called for 515. 500+25=525...right where I want to be.

Abs
DB Side Bends
70x10, 75x10, 80x10, 85x10...my sides were hurting on Sunday afternoon!

Nautilus Machine Crunch
170x15, 180x15, 180x15, 190x15

Monday 10/10/11 - Weight 253.4

Squat (535 E1RM)
405x3 @ 8 RPE
430x2 @ 8 RPE
455x3 @ 9 RPE
455x2 @ 9 RPE
405x2 @ 8 RPE

Speed Deadlift off Box (542 E1RM)
325x1x6 sets every 25 seconds

Stiff-Leg Deadlift
275x8x3 sets

Abs
Nautilus Machine Crunch
170x15, 200x10

DB Side Bends
85x10x2 sets

Wednesday 10/12/11 - Weight 252.0

Pause Squat (506 E1RM)
380x3 @ 8 RPE
405x2 @ 8 RPE
430x3 @ 9 RPE
430x2 @ 9 RPE

Bench (376 E1RM)
280x3 @ 8 RPE
300x2 @ 8 RPE
320x3 @ 9 RPE
320x2 @ 9 RPE

Saturday 10/15/11 - Weight 249.6

Bench - 2-Board (412 E1RM)
310x3 @ 8 RPE
330x2 @ 8.5 RPE
350x3 @ 9 RPE...PR!
350x2 @ 9 RPE
310x2 @ 8 RPE

Deadlift (541 E1RM)
405x3 @ 8 RPE
435x2 @ 8.5 RPE
460x3 @ 10 RPE - This was heavier than it was suppose to be, but I got it.
460x2 @ 9 RPE
405x2 @ 8 RPE

Called it a day after that. I haven't done much 2-Board press, but nun-the-less, it's a PR!