March 11, 2015
GPP Day
7 minutes for each exercices (Max rep)
Chin-up
8/8/8/8/7/6/5 (+3)

Ab Wheel (kneeling)
12/12/12/12/12/12 (+1)

Hammer Curl
30 lb x 8/8/8/8/6/6/6 (+3)

Seated Calf Raise
110 lb x 10/10/10/10/8/7 (+3)
90 lb x 15

Face Pull
90 lb x 10/10/10/10/10/10

Heavy as fuk facepulls m9

Does ur cable machine have a double pulley system or something?

I'm doing them at like 15 kg, ~ 33 lbs lol

Yeah it's double pulley so I'd guess 45 lbs or maybe even less compared to what you have. Easy and slow reps.

March 13, 2015
Intensity Day 1
Comp Squat load drop 2-3%
355 lb x 2
375 lb x 2
405 lb x 2 REP PR
395 lb x 2


Comp Paused Bench load drop 2-3%
260 lb x 2
280 lb x 2 REP PR
270 lb x 2x3

PR for a double on both squat and bench for a competition style.

Top set on squat:



This post was edited by Aube on Mar 13 2015 09:25pm

RTS Seminar training 1
Bench tng x4 @9 load drop 5%
...
120kg/264 lbs x4 @8
125kg/275 lbs x4 @8.5
127.5kg/281 lbs x4 @ 9.5
120kg/264 lbs x4 @8
120kg/264 lbs x4 @8.5
120kg/264 lbs x4 @9

RTS Seminar training 2
Sumo deadlift x5 @9 Rep drop 5%
...
175 kg/385 lbs x 5 @7.5
200 kg/441 lbs x5 @9
200 kg/441 lbs x2 Fail because of fatigue accumulation or not enough rest.



This post was edited by Aube on Mar 15 2015 11:19am

Don't worry guys I'm not dead I've been having issues with both upper and lower body. I took few days off and it's getting better. Better now than 2 weeks out.


Im on the right. Left is my training partner and center is the world champ Mike Tuscherer.



This post was edited by Aube on Mar 19 2015 10:24pm

March 16, 2015
2ct Paused Bench
245 lb x 4
250 lb x 4
230 lb x 4x3

Minor pec injury
_________________________________________________________

March 18, 2015
GPP Day
7 minutes for each exercices (Max rep)
Seated Cable Row
165 lb x 8x2
150 lb x 8x2
135 lb x 8x2
120 lb x 8

Ab Wheel (kneeling)
13/13/13/13/10

Hammer Curl
30 lb x 8/8/8/8/7/6/6

Seated Calf Raise
120 lb x 8/8/7/6/6/6
90 lb x 15

Face Pull
90 lb x 10/10/10/10/10/10
_________________________________________________________

March 20, 2015
Close-Grip Bench
245 lb x 3
260 lb x 3 PR
270 lb x 3 PR
260 lb x 3x2
225 lb x 7

Felt the pain in my pec again at the end. I need to rest it some more
_________________________________________________________

March 22, 2015
GPP Day
7 minutes for each exercices (Max rep)
Seated Cable Row
150 lb x 8x8
135 lb x 8x2
120 lb x 8

Ab Wheel (kneeling)
13/13/13/13/11

Hammer Curl
30 lb x 8/8/8/8/7/7/6

_________________________________________________________

March 23, 2015
Squat w/ Belt
315 lb x 5
335 lb x 5
365 lb x 5
335 lb x 5x2

11 weeks out. I want to clear my body of my pec injury before I get into the most important part of the prep.

fuark
Jelly

Hope that titty will heal up fast bruh

Aube you strong as fk

What happened to the pec ?

If I recall , you use to squat (low bar ??) with oly shoes ?

Do you prefer the flat shoes now ?

I remember u in oly shoes , not sure how long ago u switched

This post was edited by 45sz on Mar 23 2015 05:22pm

Yeah me 3. Feels better atm but I want to rest it some more. I might do some press tomorrow


Injury from overuse/under recovery. I like both in a different way. Oly shoes feels better for ATG but I try to cut my ROM a little.

I switched like 7-8 weeks ago iirc

today's squat: