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Old 03-12-2011, 09:01 AM   #61
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Saturday 12th March

Power clean
80x2 @8
80x2 @8.5
77.5x2 @8.5
77.5x2 @11
Should have started lighter. It's hard to judge RPE's on a skill based exercise in my opinion. My power clean technique seems to be improving, but the weights are not going up. I may just be tired. I'm considering just doing a max single, then back-off triples for the volume block and doubles or singles for the intensity block. Something like that...

Perhaps the barbell row is too much stress for a light day comparative to the power clean?

Incline bench press
67.5x2 @8
67.5x2 @8
67.5x2 @8
67.5x2 @8.5
67.5x2 @8
67.5x2 @8
67.5x2 @8.5
67.5x2 @9

Front squat
90x2 @8
90x2 @8.5
90x2 @8
90x2 @8
90x2 @8
90x2 @8
90x2 @ 8.5
90x2 @8.5
Felt better after a few sets when I'd loosened up. I haven't been stretching this week because the workouts have been so long.

Barbell curl
32x12x3
Alternated these with the front squats.
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Old 03-15-2011, 03:26 PM   #62
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Tuesday 15th March

Squat
105x5 @8.5
105x5 @9
105x5 @9
105x5 @9
105x5 @9
105x5 @9
105x5 @9.5
105x5 @9.5
105x5 @9.5
105x5 @10
More volume than I've ever done with squats before. My squatting style has changed from a very posterior chain dominant power squat to deep olympic squats as a result of training front squats and overhead squats. Will be interested to see if this extra volume realizes as extra strength in the intensity block. Something has to work.

Bench press
77.5x5 @9
77.5x5 @9
77.5x5 @9.5
77.5x5 @9.5
77.5x5 @ 10
I'm either tired or getting weaker benching.

Deadlift
142.5x5 @9
142.5x5 @9
142.5x5 @10
I think I was just tired by this stage.
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Old 03-17-2011, 03:44 PM   #63
Ben Byram
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Location: UK (kgs please)
Posts: 155
Default Thursday 17th March

Overhead squat
40x5 @9
40x5 @9
40x5 @9
40x5 @9
40x5 @9
40x5 @9.5
40x5 @9
40x5 @9.5
40x5 @9
Practising the snatch to get into position. 'Stand up, jump down' as I read on a site recommended on a recent thread.

Barbell row
65x5 @9
65x5 @9
65x5 @9.5
65x5 @10

Press
55x5 @9
55x5 @8
57.5x5 @9.5
Wound this up early as short of time. My shoulder girdle is feeling generally tired.
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Old 03-20-2011, 03:35 AM   #64
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Saturday 20th March

Power clean
65x5 @7.5
67.5x5 @8.5
67.5x5 @8.5
70x5 @9
70x5 @9
70x5 @9.5
70x5 @9.5
70x5 @10
Lots of volume. trying to make sure I get full extension and then jump under rather than being too upright.

Incline bench press
60x5 @9
60x5 @9
60x5 @9
60x5 @9
60x5 @8.5
60x5 @9
60x5 @9.5
60x5 @10

Front squat
85x5 @9
85x5 @9
85x5 @10
Was very tired by this point and nothing in my legs. Lower back, hips and hamstrings felt tight even after lots of warm-up sets.

This took over 2 hours, so was a bit long. Ready and looking forward to a deload week. Curious to see if the extra work over the last few weeks pays off when I do my 3-week intensity block.

Sciatica is back, I think skipping post-exercise stretching to save time hasn't helped.
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Old 03-21-2011, 01:22 PM   #65
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Monday 21st March

C2
20' @120-140 HR.
Veeeerrrrrryyyyy slow. Have been slack on my recovery / easy endurance work.
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Old 03-22-2011, 02:34 PM   #66
Ben Byram
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Location: UK (kgs please)
Posts: 155
Default Tuesday 22nd March

Deload week.... Ramping up to a set of 5 @ ~65% 1RM.

Squat
87.5x5

Bench press
65x5

RDL
110x5
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Old 03-24-2011, 03:02 PM   #67
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Thursday 24th March

Deload...

Overhead squat
35x5

Barbell row
55x5

Press
47.5x5

KB swing
16x10

20' cardio @120-140HR, + a few lengths in the pool for further recovery and to loosen my shoulders.
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Old 03-27-2011, 11:49 AM   #68
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Saturday 26th March

Deload...

Power clean
60x5

Incline bench press
50x5

Front squat
70x5

Started intermittent fasting yesterday using Leangains 18 hour fasting and 8 hour overfeeding. Stomach bloating has gone after the first fast and I feel a lot better in the mornings so far.

Get married in 16 weeks and would like to lose 16 pounds fat before the big day. Starting weight 14st 2lbs (198lbs) as of Friday and I estimate 22% BF, hopefully I will be down to 15/16% BF with minimal/no loss of strength.

Lower back has got overly tight again. I think I am paying for lack of stretching and having no ab assistance work has let the lordosis and resulting kyphosis creep back. Will address this starting next week.
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Old 03-27-2011, 11:55 AM   #69
Ben Byram
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Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Sunday 27th March

Rowing
20' @~140HR.
2:17.9 / 500m average.
Done this morning in a fasted state, felt no difference. I'm still unfit...
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Old 03-27-2011, 01:10 PM   #70
Eduardo Chile
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Join Date: Sep 2010
Posts: 503
Default

Ben,

For your RPE's on your olympic lifts I wouldn't use the same defintions.

Try something like this. Tweak as you see fit.

10 - No reps left and slow speed
9 - No reps left at bar speed slowed down
8 - Max effort for max bar speed
7 - High bar speed sub maximal effort

You can customize the RPE's to mean whatever you want.
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