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    Thursday:

    Deadlift:

    190*3*3 @ 8.5
    190*3 @ 8
    190*3 @ 9

    e1rm = 222

    Squat with small bands:

    122.5*6*2 @ 8.5

    e1rm = 136

    Sumo Deadlift:

    140*3*5

    Was planning on going a bit heavier with deadlifting but felt a bit hard warming up so I decided to go with 190kg, which by the looks of it was a good guess.

    Squatting with bands for the first time is one of the most not fun experiences I've had in the gym. It feels frickin heavy and really unbalanced at the same time!

    Forgot to mention that it felt like I'd have to take this squat session off too due to my quad but I was actually able to squat it off this time.
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    Friday:

    Press with mini bands:

    56*2*2 @ 8.5
    56*4*2 @ 8

    High rack Press lockout:

    60*5*2 @ 8

    CG floor press:

    70*5
    65*4*5

    My high rack lockouts were much easier this week. Went from like 54*3 @ 9-10 to 60*2 @ 8 lol. Just to see whether any of this will get me stronger over the next few weeks.
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    Monday:

    Squat:

    146*3*3 @ 8.5
    146*1 @ 9

    e1rm = 170

    1 Inch Deficit Deadlift:

    182.5*6*2 @ 8

    e1rm = 219

    Pause Squat:

    109*3*5

    hmm messed up technique on squat and had the pull the rep out of my ass. Decided to stop there.

    Deficit deads have surprisingly become quite easy. Added 7.5kg from last week and I still feel like I could've done 6 in total on each set.
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    Tuesday:

    Press:

    68.5*4 @ 8
    68.5*4 @ 8.5
    68.5*4 @ 9
    68.5*4 @ 10

    e1rm = 82.5

    Pause Press:

    65*3 @ 8.5-9
    65*3 @ 10

    e1rm= 75

    CG incline press:

    70*5
    67.5*4*5

    DB curls:

    20*5*5

    hmm fatigued quite quickly today. Started off sets with 2 reps left and ended up with none much sooner than I thought. Having said that that's probably the best volume pressing I've done yet. Think I've only ever done 65*4/5*5 and 70*3*3 before? Hopefully this can translate into a PR.

    Also OP updated with the much coveted quarterly review. Basically just a rehash of a post I made earlier but it's there for reference anyway if people want to know what the hell is all this mumbo-jumbo I keep saying.
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    Thursday:

    Deadlift:

    187.5*4 @ 8
    187.5*4 @ 8.5
    187.5*4 @ 9

    e1rm = 231

    Squat with small bands:

    115*4 @ 9
    115*4 @ 8
    115*4 @ 8.5
    115*4 @ 9
    115*4 @ 9

    e1rm = 138

    Sumo Deadlift:

    141*4*5

    Tough session!
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    Friday:

    Press with mini bands:

    59*3*2 @ 8
    59*2 @ 8.5
    59*2 @ 9
    59*2 @ 8

    e1rm = 68

    Press lockout:

    60*3*4 @ 8
    60*3*4 @ 8.5

    e1rm = 74

    CG floor press:

    70*5
    66*4*5

    DB curls:

    22.5*3*5

    Good Session
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    strong curls
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    (Original post by AreebWithaHat)
    strong curls
    lol :P
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    Monday:

    Squat:

    150*2*2 @ 8.5
    150*2 @ 9
    150*2 @ 8.5
    150*2 @ 8
    150*2 @ 9

    e1rm = 170

    1 Inch Deficit Deadlifts:

    165*6*2 @ 7.5
    165*2*2 @ 8
    175*2 @ 8

    Pause Squat:

    110*3*5

    RPEs were all over the place today. Suddenly squats get easy at the 5th set and what I thought would probably be an RPE 9 for deads turned out to be another 8 despite the sets preceding it being pretty sluggish. Probably because my low back is still a bit sore from last lower body day which made it feel quite weak. Kind of expected a bit of a decrease in performance this week though which is why I chose to do the speed work up sets for volume.
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    Tuesday:

    Press:

    62.5*8*2 @ 7
    69*1
    75*2 @ 8-8.5

    Pause Press:

    55*8*2 @ 7
    62.5*1
    67.5*2 @ 8

    CG incline press:

    70*5*5

    DB curls:

    20*3*6
    20*3*5

    hmm I don't want to 'jinx' it but I feel I might make gains soon. If I did feel like I could probably Press 75*4 then that would equal a PR more or less and I did it after doing a fair bit of volume before hand. Same with Pause Press where I was meant to do 67.5*2 @9 but it was actually an 8 meaning that even after 18 fairly heavy sets I was still able to add 1.5kg to my e1rm. I even added 2.5kg to my 5x5 close grip inclines without too much trouble.

    Seems like I might be onto something here if my pressing workouts continue like this! I start my intensity cycle next week and I will definitely be putting on 77.5kg. I'm meant to be doing a 1,2,3RM or volume at 9-10 RPE but if I feel like I can do it I'm gonna say **** it and do 77.5*4.
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    Thursday:

    Deadlift:

    168.5*2 @ 7
    171*7*2 @ 7
    190*1
    202.5*2 @ 10

    Squat with small bands:

    120*2*2 @ 8.5
    120*4*2 @ 8

    e1rm = 136

    Sumo Deadlift:

    140*5*5

    BB curls:

    45*2*5

    Kinda screwed up my workout by putting on too much weight, kind of anti what I did on Monday. Ah well. Just need to be more careful next week as I'm still adapting to doing this.
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    (Original post by Jtking3000)
    Thursday:

    Deadlift:

    168.5*2 @ 7
    171*7*2 @ 7
    190*1
    202.5*2 @ 10

    Squat with small bands:

    120*2*2 @ 8.5
    120*4*2 @ 8

    Sumo Deadlift:

    140*5*5

    BB curls:

    45*2*5

    Kinda screwed up my workout by putting on too much weight, kind of anti what I did on Monday. Ah well. Just need to be more careful next week as I'm still adapting to doing this.
    so whats the RPE system? I get you rate your sets 1-10 on how difficult they felt but then what happens next?
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    (Original post by AreebWithaHat)
    so whats the RPE system? I get you rate your sets 1-10 on how difficult they felt but then what happens next?
    They're used to auto-regulate volume. The idea is that when I'm getting weaker within a workout then I should stop doing more sets of that exercise as I've basically done all I can to stimulate my muscles from that exercise. It's also to make sure I use the right weight to make sure I can actually do enough sets to accumulate some volume.

    Finally it allows me to track my progress by watching how my estimated 1rm.
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    Friday:

    Press with mini bands:

    51.5*8*2 @ 7
    56.5*1
    62.5*2 @ 8

    e1rm = 75

    High rack lockout:

    56.5*8*2 @ 7
    62.5*1
    68.5*2 @ 8

    e1rm = 78

    CG floor Press:

    70*5*5

    Chinups:

    BW*2,1,4,4,4

    hmm, getting stronger very quickly with these exercises!!

    Also decided to do some chins for funzies today 8)
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    (Original post by Jtking3000)
    Friday:

    Press with mini bands:

    51.5*8*2 @ 7
    56.5*1
    62.5*2 @ 8

    e1rm = 75

    High rack lockout:

    56.5*8*2 @ 7
    62.5*1
    68.5*2 @ 8

    e1rm = 78

    CG floor Press:

    70*5*5

    Chinups:

    BW*2,1,4,4,4

    hmm, getting stronger very quickly with these exercises!!

    Also decided to do some chins for funzies today 8)
    So I'm assuming you're liking the bands.
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    (Original post by Thiseas)
    So I'm assuming you're liking the bands.
    Early days yet but they seem to be working. They're fun at least
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    Monday:

    Squat:

    127.5*8*2 @ 7
    143.5*1
    152.5*2 @ 9

    1 inch Deficit Deadlifts:

    182.5*3*3 @ 8
    182.5*3 @ 8.5
    182.5*3 @ 9.5

    e1rm = 213

    Pause Squats:

    110*3*5

    Wow my squatting is getting quite weak. Guess I'll just have to wait to rebound like the other stuff.

    Deadlifting was not too bad today so I guess I'm getting used to the program. Didn't feel quite as strong as 2 weeks ago but I was able to do more volume in less sets within the 8-9 RPE range so it's all good.

    Intensity stuff starts tomorrow so hopefully no more 2 hour sessions. Yey!
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    Tuesday:

    Press:

    77.5*3 @ 10

    e1rm = 85

    Pause Press:

    70*3 @ 10

    e1rm = 77

    CG incline Press:

    70*5*5

    DB curls:

    20*6*6

    Well my Estimated 1rms are working out ok as I was able to predict what I'm capable of doing. Having not done 77.5*3 in a while I was pleased that I was able to do it having not really done much pressing above 70kg for quite a while and failing to get 76*3 last cycle, however I was kinda hoping to set a PR today as it has been quite a while. Guess I'll have to be more patient.

    My Pause Pressing has improved which should hopefully allow me to control the weight a bit more.
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    Thursday:

    Deadlift:

    200*3 @ 9-9.5

    e1rm = 223

    Squat with small bands:

    125*8.5
    125*9
    125*10

    e1rm = 146

    Sumo Deadlift:

    143.5*5*5

    BB curls:

    45*3*5

    hmm felt quite good today, had to do more sets with my squats as what meant to be an @9-10 was 8.5. Hopefully means my squat won't feel as weak anymore next monday. Deadlift is coming back I feel. Back is still a bit flimsy and rounding a bit.
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    Friday:

    Press with mini bands:

    68.5*2 @ 10

    e1rm = 73

    High rack lockout:

    70*2 @ 9.5

    e1rm = 76

    CG floor press:

    70*5*5

    Chinups:

    BW*3*5

    hmm changed where I looped the bands today kind of just to see the difference. Normally it's pretty slack at the bottom. Obviously it meant I could use less weight which is what I saw today.

    Also was a bit weaker with my rack lockout anyway compared to last week.
 
 
 
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