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Logan Brunkenhoefer
01-31-2011, 06:54 PM
First time doing a log, we’ll see how it goes. My training background would consist of training for baseball in high school and part of college. I was never able to train consistently due to being in and out of season. Now that I am done with baseball I will be able to weight lift exclusively. Very excited! For the past few months I’ve been following a program by Ross Enamait but I would like to add a little more size and strength.

My current stats and lifts
6’3’’ 208 lbs- 20 years old

Current Personal Records:

Powerlifting-
Deadlift- 455 lbs
Squat- 385 lbs
Overhead press- 165 lbs
Bench- 245 lbs

Oly Lifting-
I haven’t trained to much with oly lifting, and still need to work on my form. I plan on staying
light until I get my form perfected then start increasing the weights.

Gymnastics-
I just started doing gymnastics movements, and at my height and weight I believe it will take a good amount of time to make progress on many of these movements. I really enjoy playing around with gymnastics movements though, so they will certainly be part of my training.

Goals for the next 8 weeks:
Deadlift- 495 lbs
Squat- 425 lbs
OH press- 185 lbs
Bench- 275 lbs
A muscle up with no momentum/kip and be able to do a handstand balance for 10 seconds

Schedule:
M- Dead-lift with snatch grip, back squat, Push press- Accessory Work
T- Gymnastics- abs
W- rest
R-Clean and Jerk, Incline bench, OH squat Accessory Work
F-Gymnastics- abs
S-Snatch, Dead lift, Front Squat- Sprint and explosive work
S- Rest

Logan Brunkenhoefer
01-31-2011, 07:05 PM
1/31/11

I ended up going a little heavy on the last set of squats... few different things, I didn't go deep enough, and my quads took over which caused some knee buckling. Need to go a little lighter next time and work on those two things. Hopefully get a video here soon.

Push-Press 3 3 3 1 1 1
-155, 155, 165... 185, 195, 205

Back Squat 5 5 5 3 3 3
-225, 275, 295... 315, 335, 365

Snatch Deadlift 5x5
-245 for all five

Tricep Push downs, Lateral Raises, Straight arm lat push down

Logan Brunkenhoefer
02-01-2011, 05:03 PM
2/1/11

The gym I attend was closed today due to snow and ice, good thing I made some parelletes! I worked on handstands for a while, they're really starting to irritate me! I just can't seem to get the hang of them.

-Handstands face to wall and rollout
-Psuedo Push-ups
-L-sit for 2 min, took around 5-6 sets. First one I got 35 seconds!
-Tuck Planche, worked for advanced tuck while doing static hold.
-Typewriter push ups

A little ab work
-superman push ups
-saxon side bend
-V-ups

Finished with a plank hold for 1 min 45 sec

Eduardo Chile
02-02-2011, 04:53 AM
Cool to see another baseball player on here. I played in college and a brief time in the minors. I'll be interested in your log.

Logan Brunkenhoefer
02-02-2011, 09:16 PM
2/2/2011-

Rest Day


Eduardo, I checked out some of your videos on youtube, nice work!! Where did you play ball at?

Logan Brunkenhoefer
02-03-2011, 08:27 PM
2/3/2011

Powercleans and the OH squats need some work. I can't seem to get the 2nd pull on the power-clean down. I just want to muscle it all the way up. OH squat is far from perfect, almost embarrassing the weight I put up on those compared to my other lifts.

Incline Bench 5x5
-175 for all 5 sets

Power-clean 5x3
-175, 185, 185, 205, 225

OH Squat- Form work
-I worked up to 135, but I really need to work on my shoulder flexibility!


Shrugs, Upright rows, Clap Push-ups

Eduardo Chile
02-04-2011, 06:17 AM
I played at Rollins College and in the Angels farm system.

Those are some big goals for the next 8 weeks. Did you used to be able to hit those numbers and are working back into the groove of things?

Logan Brunkenhoefer
02-04-2011, 06:40 PM
2/4/11

I'm getting so close to being able to do a full ab wheel roll-out! I'm hoping within the next few weeks I'll finally be able to get one! The wall-runs were brutal, first time doing those.

Bulgarian Dip 5x5

Handstand Wall Runs 6x3

Weighted Pull up 5x5
-45, 55, 65, 70, 70

Static Work- 60 sec each
-Advancded Front Lever Tuck, 3 Sets
-L-Sits 2 sets!!
-Planche Hold with feet on wall, took forever! Lots of sets

Ab Work
-Ab Wheel Roll-outs
-Back extentions
-Saxon Side bench



Eduardo, thats awesome! Rollins is located in Florida, correct? How did you like the minor league ball?

I've never been able to really work heavy for longer than 2-3 months at a time. Those would all be PRs, but I believe I will reach them within the given time period.

Logan Brunkenhoefer
02-05-2011, 11:44 AM
2/5/2011

Snatch is getting a little better, I need to work on having it more vertical opposed to looping it out there. I've been doing the Burgener warmup so hopefully that will slowly translate to my other lifts. I almost got the 20 rep dead-lift unbroken. I got to 15 and couldn't take it anymore!

Snatch 5x3
-155, 155, 165, 165, 165

Front Squat 5x5
-185, 205, 225, 245, 245

Deadlift- 20 Reps
-315


Lunges, Farmers Walk, Calves

Eduardo Chile
02-07-2011, 07:26 AM
Yes Rollins in in Florida.

The minors is completely different than playing at any other level. It's a job, you practice for hours, and then go to games and travel a lot. It's also fun, but it's very cut throat as well. Politics still come into play just like at high school and college.

Nice work on the Front Squats. Are you using the deadlift as assistance?

Logan Brunkenhoefer
02-07-2011, 02:50 PM
2/6/2011

Rest day

-I went ahead and did some mobility and strengthening for my wrists with a sledgehammer.

Logan Brunkenhoefer
02-07-2011, 02:59 PM
2/7/2011

Back Squat 3, 3, 3, 1, 1
-225, 275, 315, 365, 385

Snatch Grip Dead-lift 5, 5, 5, 3, 3
-245, 245, 245, 265, 285

Push-Press 20 Reps
-135

Straight arm lat pull down and Tricep push-down



Dang, I thought it was a job in college! Politics will always be part of it, there is no way around that!

Thanks. No, it wasn't assistance. I do a 20-rep max every four weeks. So my rep scheme looks like this...

Week 1: 20 Rep max
Week 2: 5x5
Week 3: 5 ,5 5, 3, 3, 3
Week 4: 3, 3, 3, 1, 1, 1

Logan Brunkenhoefer
02-08-2011, 07:18 PM
2/8/2011

Weighted Dips 5x5
-45, 55, 65, 70, 70

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm

Logan Brunkenhoefer
02-09-2011, 08:10 PM
2/9/2011

-Rest day

I did some wrist mobility and strengthening with a sledgehammer again. Hopefully these will help out with my handstand and planche training.

Logan Brunkenhoefer
02-10-2011, 05:26 PM
2/10/2011

I did a little better on the power-cleans this week. I did a lot of mobility work before the OH squats which helped out. Felt much better on those this week. Should be upping the weight on them next week.

OH Squat 5x5
-95, 115, 115, 135, 135

Power Cleans 5x5
-175, 175, 195, 195, 215

Incline DB bench 5x5
-70, 75, 75, 80, 80

Pendlay Rows 5x5
-135, 155, 175, 195, 195

Upright Rows 5x5
-65, 65, 65, 85, 85

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs

Logan Brunkenhoefer
02-11-2011, 07:09 PM
2/11/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions

Logan Brunkenhoefer
02-13-2011, 12:06 PM
2/12/2011

This workout crushed me, specifically the deadlifts. I wasn't able to do my front squats to my full potential because of the deadlifts.

Snatch 5x5
135, 135, 135, 155, 155

Deadlift 5x5
365, 385 ,385 ,405, 425

Front Squat 5, 5, 5, 3, 3, 3
175, 195, 225, 245, 265

Glut-ham raise and 45 lb plate holds with pinch grip

100 seated calf raises
6 x 10 Leg press calves

Logan Brunkenhoefer
02-13-2011, 12:11 PM
2/13/2011

Rest Day

Logan Brunkenhoefer
02-15-2011, 09:38 PM
2/14/11

Push-Press 5x5
155, 165, 175, 175, 185

Snatch Grip Deadlift 3, 3, 3, 1, 1, 1
185, 225, 245, 265, 285, 295

Squat- 20 Reps
245

Straight Arm Lat Pull Downs, Tricep push downs, Lateral raises

Logan Brunkenhoefer
02-15-2011, 09:40 PM
Awesome day today, I'm finally getting the hang of the handstand balance. I balanced for at least 10 seconds on two of the sets. I was messing around a little on the rings and did a muscle up with no momentum. I'll have to get it on video next gymnastic workout.

Weighted Dips 5x5
-45, 55, 65, 70, 75

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm

Logan Brunkenhoefer
02-17-2011, 10:21 PM
2/16/2011

Rest day

Logan Brunkenhoefer
02-17-2011, 10:23 PM
2/17/2011

OH Squat 5x5
-95, 115, 115, 135, 135

Power Cleans 5x5
-175, 175, 195, 195, 225

Incline DB bench 5, 5, 5, 3, 3, 3
-70, 75, 80, 80, 85, 85

Pendlay Rows 5x5
-155, 155, 175, 195, 205

Upright Rows 5x5
-65, 65, 75, 85, 95

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs

Logan Brunkenhoefer
02-20-2011, 04:29 PM
2/18/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions

Logan Brunkenhoefer
02-20-2011, 08:53 PM
I'm going to be taking the week off of working out completly. I haven't had a break for a long time, and feel like it is well needed. We'll see how this goes, I think I'll be going crazy by day 3!!

Eduardo Chile
02-22-2011, 04:01 AM
I think light workouts would serve you well instead of a complete layoff. But, light weeks are definitely needed.

Logan Brunkenhoefer
02-23-2011, 03:44 PM
I agree, I went for a light run today. I couldn't stand it anymore!

Logan Brunkenhoefer
02-26-2011, 08:51 PM
2/26/2011

I went ahead and did a few light workouts throughout the week. It turned out to be a good week to take off, lots of school work. Came back today feeling great! It was nice to be back in the gym for sure.

My deadlift and front squat felt great today. My snatches are terrible though, I really need to take videos of those so y'all can critque it.

I did get a video of my deadlift today, once I figure out how to post it I'll get it on here.

Front Squat 5x5
- 185, 225, 245, 255, 265 (3)

Snatch 5x5
- 115, 125, 135, 135, 145

Deadlift 5, 5, 5, 3, 3, 3
315, 375, 395, 455, 475, 505 (2)

Farmers walk with 130 lb DBs

Lunges 3 sets of 8
-155, 175, 185

Seated calf raises- 100 reps
Leg Press calf raises- 6x6

Logan Brunkenhoefer
02-26-2011, 10:31 PM
Heres the video..

Few different things: Lower back rounded a little to much and I need to look down instead of cocking my head up.

What else do y'all think?

475 for 3 reps

http://www.youtube.com/watch?v=f3GN_7_VLx0

Samuel Hughes
02-27-2011, 10:40 AM
You are impressively strong, but I'd say your form is off. If you are going to set you hips that high, you are going to struggle to keep a neutral spine. Strong pulling though.

Eduardo Chile
02-27-2011, 11:29 AM
Logan,

I used to deadlift like that as well. If you look through my videos you will see the progression I have made. I still have some strides to go.

1. Your hips are too high as Samuel said.

2. The weight is likely not starting over your mid foot.

3. Your back is rounding some.

Here are some tips to get you in a better/safer starting position.

1. Place the bar over the mid foot. This should be a couple of inches from your shins.

2. Go down and grab the bar by bending over at the hip. Your knee angle should not have changed at this point.

3. Move your shins forward until they touch the bar.

4. Expand your chest and tighten up your abs.

5. Experiment with looking down and straight ahead to maintain your arch. I personally look straight ahead.

But you are very strong and if you improve your leverages you will show your stength even more.

Samuel Hughes
02-27-2011, 01:31 PM
Logan,

I used to deadlift like that as well. If you look through my videos you will see the progression I have made. I still have some strides to go.

1. Your hips are too high as Samuel said.

2. The weight is likely not starting over your mid foot.

3. Your back is rounding some.

Here are some tips to get you in a better/safer starting position.

1. Place the bar over the mid foot. This should be a couple of inches from your shins.

2. Go down and grab the bar by bending over at the hip. Your knee angle should not have changed at this point.

3. Move your shins forward until they touch the bar.

4. Expand your chest and tighten up your abs.

5. Experiment with looking down and straight ahead to maintain your arch. I personally look straight ahead.

But you are very strong and if you improve your leverages you will show your stength even more.

This sounds like a perfect set-up. From experience, when the bar is truly over your mid-foot it will look too close. "A couple of inches from your shins" is generous for most people, though maybe not for you as you are a big dude. It will probably look/feel too close but once you pull , you'll see there is a whole lost less torsional force on your spine.

Logan Brunkenhoefer
02-27-2011, 02:54 PM
Eduardo: I checked out some of your older deadlift videos, and you look exactly like I do right now. I see that you've checked out Rippetoe's video of the deadlift set up! One thing I have noticed is that whenever I do set up with the bar at mid-foot, I have a hard time getting my hips low. Should I go ahead and have the bar an inch or so further out to get my hips lower?

Samuel: Thanks, I'll try to get the hips lower for the next one. As you said, should be a lot less stress on my back. I prefer to do a conventional deadlift, but would a sumo style deadlift be better for me since I am pretty tall?

I was planning on doing heavy singles next week, do y'all think I should get my form down before I do the singles?

Eduardo Chile
02-28-2011, 01:39 PM
I believe deadlifting sumo or conventional is based on body proportions and not just size. It doesn't seem like you have a leverage issue.

You should videotape yourself from the side and look for

1) Bar over the midfoot

2) Shoulder blades over the bar.

3) Maintain an arch (neutral spine)

If you setup like I told you it should line you up to accomplish these goals. So, yes your hips will have to be lower in order to achieve this.

I would hold off on singles and get some practice with this form. I think it will help you lift bigger numbers in a safe fashion.

Things to personalize your deadlift

1) Distance between your feet

2) Your feet can be angled a bit like in the squat. Straight ahead is not necessarily the best.

3) Looking straight ahead or down is up to you

4) Hand placement should be done to minimize the distance needed to move the bar as long as your body isn't in the way.

5) Shoes. Some people prefer to lift in olympic shoes than wrestling shoes.

6) Further down the road you can learn to dive quickly into the deadlift position to take advantage of the stretch reflex, but I would not do this now.

Hope this helps.

Logan Brunkenhoefer
02-28-2011, 06:48 PM
Awesome! Thanks for the help man, much appreciated. I'll get some video next weekend and see what y'all think. I'll also post up a video of my squat next week.

2/27/11

Rest day

Did a lot of foam rolling and worked on loosening up the hips

Logan Brunkenhoefer
02-28-2011, 06:53 PM
2/28/11

Workout went great today, was really happy with my squat!! I took a narrower stance, and suprisingly I felt more comfortable that way. I felt like my hips were futher back and I went much deeper into the squat. I don't see why the straight arm lat pull down isn't a more common workout. I really enjoy them and think that they help out a bunch with my gymnastic movements and ab wheel roll outs.

ATG Squat 5x5
-265, 275, 285, 315, 335

DB push press 5x5
-75, 75, 80, 80, 80

Snatch Grip Deadlift 5x5
-245, 245, 255, 265, 265

3x8 of
Straight arm lat push down, tricep push down, Lateral raises

Logan Brunkenhoefer
03-02-2011, 07:40 PM
3/1/11

Awesome day outside, so I didn't go in the gym. I did a workout on a playground set instead!

Didn't really have to much planned or organized for the workout, just did a bunch of pull ups, muscle ups, dips, handstands, etc. Lots of fun!

3/2/11

Rest day

Logan Brunkenhoefer
03-06-2011, 05:34 PM
3/3/11

Had two tests today and some homework due. I decieded to take the day off.



3/4/11

Bulgarian Dip 5x5

Handstand Wall Runs 6x3

Weighted Pull up 5x5
-55, 65, 70, 70, 80

Static Work- 60 sec each
-Advancded Front Lever Tuck, 3 Sets
-L-Sits 2 sets!!
-Planche Hold with feet on wall, took forever! Lots of sets

Ab Work
-Ab Wheel Roll-outs
-Back extentions
-Saxon Side bench

Logan Brunkenhoefer
03-06-2011, 05:38 PM
3/5/11

Was unable to get video of my dead lift today. The gym was super busy and didn't really feel like dealing with the camera. Worked on dead lift form for a while. Seems like my weights won't be as high with my hips lower until my body adjusts to it.

Snatch 5x3
-135, 135, 145, 155, 165

Front Squat 5, 5, 5, 3, 3, 3
-185, 225, 245, 265, 275, 295

Lunges, farmers walk, calves

Logan Brunkenhoefer
03-08-2011, 11:13 AM
3/6/11

Rest Day



3/7/11

Squat 5, 5, 5, 3, 3, 3
- 255, 275, 295, 315, 335, 345

Snatch Dead-lift 3x8
-245

DB Push Press 5, 5, 5, 3, 3, 3
-75, 80, 85, 90, 95, 95

Straight arm lat push down, tricep push downs, lateral raises

Eduardo Chile
03-08-2011, 01:20 PM
How do you decide on what your work sets are weight wise?

Logan Brunkenhoefer
03-10-2011, 05:26 PM
3/8/11

Weighted Dips 5x5
-45, 55, 65, 75, 85

Face to wall Handstand balance and roll out

Clap Pull-ups
10, 8, 8, 7, 6

Skin the cat 5x5

Psuedo Push-ups and static holds

Calves-
100 Seated Calf raises
6 x 10 Straight Leg Calf raises


Abs- 3 Circuits
-Toes to bar, 10 reps
-Side to side raises, 20 Reps
-Superman back extentions, 15 Reps
-Turkish Get-ups 50lbs for 5 reps each arm

Logan Brunkenhoefer
03-10-2011, 05:28 PM
3/9/11

Rest Day

3/10/11

I did a little better on the power-cleans this week. I did a lot of mobility work before the OH squats which helped out. Felt much better on those this week. Should be upping the weight on them next week.

OH Squat 5x5
-95, 115, 115, 135, 135

Hang Cleans5x5
-135, 145, 155, 165, 2175

Incline DB bench 5x5
-70, 75, 80, 85, 90

Pendlay Rows 5x5
-135, 155, 175, 195, 205

Upright Rows 5x5
-65, 65, 85, 95, 105

Preacher Curls 4x10
-35 lb DB

Farmers Walk- 4 sets as far as possible
-130 lb DBs

Logan Brunkenhoefer
03-10-2011, 05:30 PM
Eduardo: Honestly, it just depends on how I'm feeling that day. I was checking out your log and noticed you go by percentages. How's that working for you?

Eduardo Chile
03-10-2011, 07:52 PM
Logan,

I don't really work on percentages per say. I work up to an rpe and then work a fatigue percent.

Here is an article explaining the system. I highly recommend it. There are other articles there you may find useful. Plus the system works with any program if you apply it correctly.

http://www.reactivetrainingsystems.com/articles/training-articles/81-an-rts-overview

I am also working personally with Mike, the writer of the article. My gains have been awesome and he has really helped my form. If you want more info about it pm me.

Logan Brunkenhoefer
03-14-2011, 10:15 AM
3/11/10

Face to wall handstand holds 5 sets
60, 55, 50, 45, 45 seconds

Bulgarian Dips 5x5

Max pull-ups with 25lb weight- 2 sets
15, 12

Planche Lean and L-sits

Abs-
Toes to bar, windshield wipers, back extentions

Logan Brunkenhoefer
03-14-2011, 10:19 AM
Took Saturday and Sunday

3/14/11

Back home for spring break, so I got to work out with some of my buddies. Workout schedule will be a little different for the week. Probably have some metcon work.

Squat 5, 3, 1, 1
-275, 315, 365, 385

Push Press 3x5
-155, 175. 185

One of the guys had a thick manila rope so we did car pulls and pushes. Good stuff!



Eduardo: I'm going to check out some of the other articles and then PM you with some questions. Thanks for the suggestion.

Logan Brunkenhoefer
03-15-2011, 02:37 PM
3/15/11

We went ahead and did more car pull/pushes to start out with and get loosened up. We also did Squat cleans today, my first time to do those and I really enjoyed them. Finally did my first standing ab wheel roll-out with no assistance!

Also, on my heavy set of squats yesterday, my knees buckled some. Do y'all have any suggestions on how to strengthen the abductors to keep my knees from buckling?

Squat clean- Singles
185, 225, 245, 250, 255

Weighted Chin-ups 5x5
45, 55, 65, 80, 90

Glut-ham raise 5x5

Ab wheel roll outs 3x5

Eduardo Chile
03-15-2011, 03:22 PM
Explain buckling?

Nice job on the chins.

Logan Brunkenhoefer
03-16-2011, 03:08 PM
3/16/11

5 rounds

-20 2-pood Kettle bell swings

-10 Tire flips

-2 40m drop sprints

Finisher: 3 rounds of sledge hammer tire hits and med ball slams


Eduardo- I have trouble keeping the pressure in my hips to keep my knees out whenever I come up. My knees tend to just buckle inwards on the heavier weights.

Eduardo Chile
03-16-2011, 03:29 PM
Logan,

X band walks help out, if you don't know these there should be a video on youtube.

Also, If you actively drive your knees out from the get go of the squat, before you even go down, and do it the whole way through you should find it easier.

One more thing is making sure your hamstrings are engaged if you doing a low bar squat. It seems more acceptable to have your knees come in a high bar squat.

I found doing some stretches for my internal/external hip rotation help as well. Foam Rolling any tight spots will help with flexibility.

Logan Brunkenhoefer
03-20-2011, 07:15 PM
3/17/11

Rest Day

Logan Brunkenhoefer
03-20-2011, 07:17 PM
3/18/11

10 One arm Kettlebell swings, 1.5 pod
15 Body Rows
5 Handstand Push-ups
15 Knee ab wheel rollouts

5 circuits

3/19 and 3/20- rest days


Thanks for the tip, I'll have to try the x-band walkouts. I'll bring the camera to the gym tommorow to get some video of my squat. It'll be nice to get back in my routine.

Logan Brunkenhoefer
03-21-2011, 09:58 PM
3/21/11

Went ahead and did some of the RTS style training today. Crushed me!

Squat - 1RM: 395 lbs
225 lbs x 5 reps x 1 sets @ 5 RPE - 57% of 1RM
275 lbs x 5 reps x 1 sets @ 7 RPE - 70% of 1RM
315 lbs x 5 reps x 1 sets @ 8 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 8.5 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 8.5 RPE - 80% of 1RM
315 lbs x 5 reps x 1 sets @ 9 RPE - 80% of 1RM

Push Press - 1RM: 205 lbs
135 lbs x 5 reps x 1 sets @ 6 RPE - 66% of 1RM
155 lbs x 3 reps x 1 sets @ 7 RPE - 76% of 1RM
165 lbs x 5 reps x 1 sets @ 9 RPE - % of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 8 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 8.5 RPE - 81% of 1RM
165 lbs x 3 reps x 1 sets @ 9 RPE - 81% of 1RM

Snatch Grip Dead-lift - 1RM: 345 lbs
225 lbs x 3 reps x 1 sets @ 6 RPE - 65% of 1RM
245 lbs x 3 reps x 1 sets @ 7.5 RPE - 77% of 1RM
265 lbs x 3 reps x 1 sets @ 9 RPE - 84% of 1RM
315 lbs x 3 reps x 1 sets @ 9 RPE - 91% of 1RM
315 lbs x 1 reps x 1 sets @ 8 RPE - 91% of 1RM
315 lbs x 1 reps x 1 sets @ 8.5 RPE - 91% of 1RM


Lateral Raises 5 sets of 10
Straight arm lat pull down 3 sets of 10