Myosynthesis Forums

Updating with last night's workout:

Day 3 - 3/18/10

Deficit Deadlift - 1RM: 214 kg

150 kg x 1 reps x 10 sets @ 7 RPE - 70% of 1RM

Incline Bench - 1RM: 103 kg

92.5 kg x 1 reps x 6 sets @ 8 RPE - 90% of 1RM

Good Morning - 1RM: 127 kg

60 kg x 5 reps @ 6 RPE - 47% of 1RM
70 kg x 5 reps @ 7 RPE - 55% of 1RM
80 kg x 5 reps @ 7 RPE - 63% of 1RM
90 kg x 5 reps @ 7 RPE - 71% of 1RM

Finished up with two sets of GHRs with the purple band.

Going back for squats and benching tonight.

Day 4 - 3/19/10

Front Squat - 1RM: 124 kg

105 kg x 1 reps x 7 sets @ 7 RPE - 85% of 1RM

Squat - 1RM: 169 kg

110 kg x 5 reps @ 7 RPE - 65% of 1RM
125 kg x 5 reps x 2 sets @ 8 RPE - 74% of 1RM

Bench Press - 1RM: 138 kg

87.5 kg x 5 reps @ 8 RPE - 64% of 1RM
100 kg x 3 reps @ 8 RPE - 73% of 1RM
110 kg x 3 reps @ 8 RPE - 80% of 1RM

Barbell Row - 1RM: 136 kg

105 kg x 3 reps x 5 sets @ 7 RPE - 77% of 1RM

Finished up with four rounds alternating between pushdowns, EZ curls, and GHRs.

I'm probably going back shortly w/ Di and if so I'll do some sled dragging and KB work.