The journey

[Theprodigalson]

2-15

Deadlifts 510 8RPE till 9RPE
4Sets 5reps (volume PR)

Pin Press 285 8RPE till 9RPE
3sets 5reps

Deficit Deadlift 475 9RPE
1set 5reps

10% drop 425
2sets 5reps


Deficit deads felt awesome. was surprised i was able to do that much after all of the volume from regular deadlifts.

 

[PillarofBalance]

2-15

Deadlifts 510 8RPE till 9RPE
4Sets 5reps (volume PR)

Pin Press 285 8RPE till 9RPE
3sets 5reps

Deficit Deadlift 475 9RPE
1set 5reps

10% drop 425
2sets 5reps


Deficit deads felt awesome. was surprised i was able to do that much after all of the volume from regular deadlifts.

Surprised with the deficits too. Makes me wonder if the 510 was really an 8. Or if your conditioning is that good. One of the best ways to make fast progress on a pull is simply by increasing your work capacity. We seem to have achieved that even with the 6 week break from pulling.

 

[Yomo]

strong pulling, even more impressive after the layoff from 'em...good shit in here man...

 

[Bullmuscle7]

Yes because you are getting stronger!

Great work!

 

[Theprodigalson]

Surprised with the deficits too. Makes me wonder if the 510 was really an 8. Or if your conditioning is that good. One of the best ways to make fast progress on a pull is simply by increasing your work capacity. We seem to have achieved that even with the 6 week break from pulling.

i try to keep rest breaks to a necessary minimum. so we will go with condition. haha. i may have been able to do 515-520, but not for that volume. in your opinion, is it better to slightly undershoot the RPE then over shoot it at this juncture in the training cycle?

2-17

Bench 340 9RPE (PR)
1 set 3 reps

10%drop
305 8RPE till 9RPE
3 sets 3 reps

Box Squats 400 9RPE
1 set 3 reps

10% Drop
360 8RPE till 9RPE
2 sets 3 reps

SOHP 185 9RPE
1 set 7 reps
rep drop
2 sets 5 reps

Everything felt great which was surprising as i spent majority of the day in a car. i supposed the wendys triple Baconator might have helped me be a tad more anabolic.. or some shit.

as POB knows, had to take the rest of the week off due to a stomach virus. cleaned me the hell out.
felt much better yesterday and today. gonna resume training tomorrow and shoot for 555-565 x 3 on deads. hoping the 500g of carbs yesterday, and the 700 im shooting for today, will help. lost about 4-5lbs due to being sick which was less than i expected.

 

[PillarofBalance]

i try to keep rest breaks to a necessary minimum. so we will go with condition. haha. i may have been able to do 515-520, but not for that volume. in your opinion, is it better to slightly undershoot the RPE then over shoot it at this juncture in the training cycle?

2-17

Bench 340 9RPE (PR)
1 set 3 reps

10%drop
305 8RPE till 9RPE
3 sets 3 reps

Box Squats 400 9RPE
1 set 3 reps

10% Drop
360 8RPE till 9RPE
2 sets 3 reps

SOHP 185 9RPE
1 set 7 reps
rep drop
2 sets 5 reps

Everything felt great which was surprising as i spent majority of the day in a car. i supposed the wendys triple Baconator might have helped me be a tad more anabolic.. or some shit.

as POB knows, had to take the rest of the week off due to a stomach virus. cleaned me the hell out.
felt much better yesterday and today. gonna resume training tomorrow and shoot for 555-565 x 3 on deads. hoping the 500g of carbs yesterday, and the 700 im shooting for today, will help. lost about 4-5lbs due to being sick which was less than i expected.

In general I would prefer an overshoot. Especially if there is rep or fatigue drops after. You can recover volume in the drops by simply adjusting down a bit more. Say I ask for a 10% drop and you overshot by a lot. Knock 15% off. For a rep drop maybe you go from 7 to 5 reps. Drop to 3.

Undershooting is like a wasted day. Just try not to overshoot so bad a triple is only a single @10. Those piss me off lol

Don't sweat the 5lbs bw loss on pulls. Your bw matters little with how you pull.

 

[Theprodigalson]

In general I would prefer an overshoot. Especially if there is rep or fatigue drops after. You can recover volume in the drops by simply adjusting down a bit more. Say I ask for a 10% drop and you overshot by a lot. Knock 15% off. For a rep drop maybe you go from 7 to 5 reps. Drop to 3.

Undershooting is like a wasted day. Just try not to overshoot so bad a triple is only a single @10. Those piss me off lol

Don't sweat the 5lbs bw loss on pulls. Your bw matters little with how you pull.

I will remember this for the future. I truly don't believe I undershot it by much, if I did. I will make a mental note of it moving forward.

 

[Theprodigalson]

well, when i got home thursday after mobility work and cardio i felt really sick. spent the night throwing up and all of friday, saturday and sunday in the bathroom. dropped 7 pounds down to 232. ate 650g of carbs monday and 400 prior to the gym yesterday in hopes to restore some energy levels and glycogen stores.

2-23

Deadlifts 565 9RPE (was a 10)
1 set 2.5reps
got the third one up past my knees and just let it go. wasnt in the mood for a grinder.

505 8 RPE till 9RPE
3 sets 3 reps

Pin Press 315 8RPE till 9RPE
3 sets 5 reps

Deficit Deadlift 495 9RPE
1 set 5 reps

445 8RPE till 9RPE
3 sets 5 reps

All in all a solid session considering everything.

 

[Theprodigalson]

2-24

Bench 300 6RPE till 9RPE
10 sets 2 reps

Box Squats 400 9RPE
1 set 3 reps

10%drop 360
2 sets 3 reps

SOHP 175 9RPE
1 set 7 reps

rep drop
2 sets 5 reps

i was BEAT during the box squats from the previous days deads. glad i have today off.

 

[PillarofBalance]

Good weight on the box squat regardless

 

[Theprodigalson]

Good weight on the box squat regardless

thanks
my training partner told me afterwards she did not think i was getting up the third rep. haha
ive grown to love box squats alot. squatting in general really. now that i can squat some halfway decent numbers.

 

[Bullmuscle7]

Huge weight on the box!!!