Tuesday, January 18, 2011

1-17-11 Mesocycle 2/Block 1/Week 3/Lower #1

Squat x 5 @ 9-10 w/7% fatigue:
225 @ easy
275 @ 7.5
315 @ 9
315 @ 9.5
315 @ 9.5
315 @ 9.75
295 @ 9.5

I skipped deficit deads...this day is supposed to focus on back and my back was already kind of sore...plus I had to make it to the airport and didn't want to waste time.

I then did a circuit of the following:

Lunges: 4 x 6 (each leg) x 95

GHR's: 4 x 8 x BW

Standing Machine Abs (alternating sides): 6 x 12 x 75 lbs

10 comments:

  1. For various reasons my lifts are way down right now. I had some injuries in the fall, stopped taking creatine, went on a shitty low carb diet, took some time off, and got sick. I'd like to be squatting 450+ with no belt before I start using a belt again...and my goal for the April 30 meet is 545 with belt and wraps (the fed allows wraps). Bench I'd like to hit 355, and a 600 deadlift sounds good. Year-end goal is a 1550 total with no wraps (550/375/625 give or take).

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  2. Very nice. I too am in the boat of weak ass lifts - I've lost a lot of weight, had various injuries and sicknesses as well. I guess the silver lining in me not being able to wrestle is the fact that I can now work on my strength goals again.

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  3. dead lifts yeee buday, those are on TODAY my back day! excited to lift later tonight!

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  4. bro. lifts are looking good. get back at me bro.

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  5. good shit cuzzz check out my blog

    http://ectomorphmuscle.blogspot.com/

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  6. Good stuff brah, sick volume :D

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  7. Lifts looking great. Following and supporting you

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  8. 315 x 9 aint too shabby man. keep up the hard work

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  9. Thanks dudes...Arcita...that' 315 x 5 @ 9. This is an RTS thing. When I post "@ X", the number X stands for the rate of perceived effort (RPE) on a scale of 1-10. If it is a 10, there is nothing left in the tank, a 9 means about one rep, and so on. With a belt I can crank out 10 reps with 315 I'd imagine...just trying to work my way back up nice and slow and peak where I want to hit for my meet.

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