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- December 6, 2017 at 12:51 pm #4214
Having completed 60 days of Advanced German Volume Training recently I feel like i’m the strongest i’ve been in the last 2-3 years. I decided to test my 1RM and then run Smolov Jr through to xmas.
26 November
Bench Press – 5 x 60kg, 5 x 80kg, 5 x 90kg, 5 x 100kg, 1 x 115kg, 0 x 120kg
28 November
Back Squat – 10 x 60kg, 5 x 80kg, 5 x 95kg, 5 x 110kg, 3 x 120kg, 1 x 130kg, 0 x 135kg
In both cases I feel like I had a good chance of completing the final lift if I hadn’t done the penultimate lift. I also thought my 1RM back squat would be closer to 140kg on a good day.
Here’s my 115kg Bench Press. I have quite good power so I find lifts either go up quickly or not at all, I don’t grind.
SMOLOV JR
30 November (Day 1)
Back Squat – 6 x 6 x 90kg (3 mins) RPE 6
1 December (Day 2)
Back Squat – 7 x 5 x 97.5kg (3 mins) RPE 6.5
Bench Press – 6 x 6 x 80kg (2.5 mins) RPE 6.52 December (Day 3)
Bench Press – 7 x 5 x 87.5kg (2.5 mins) RPE 7.5
3 December (Day 4)
Back Squat – 8 x 4 x 105kg (3 mins) RPE 6.5
4 December (Day 5)
Bench Press – 8 x 4 x 92.5kg (3 mins) RPE 8
5 December (Day 6)
Back Squat – 10 x 3 x 110kg (3 mins) RPE 7
6 December (Day 7)
Bench Press – 10 x 3 x 97.5kg (3 mins) RPE 8
As you can see my Rating of Perceived Exertion is higher for the bench than the squat. My options are to increase the weight in week 2 by either 2.5kg or 5kg. I’ll definitely increase the 6 x 6 and 7 x 5 sessions by 5kg and will play it by ear with the later bench sessions.
Day 6 was the only time I felt DOMS during the warm up, so far this has been a very manageable week.
December 13, 2017 at 12:47 pm #42517 December (Day 8)
Back Squat – 6 x 6 x 95kg (3 mins) RPE 6.3
8 December (Day 9)
Back Squat – 7 x 5 x 102.5kg (3 mins) RPE 7
Bench Press – 6 x 6 x 85kg (3 mins) RPE 6.89 December (Day 10)
Bench Press – 7 x 5 x 92.5kg (3 mins) RPE 7.5
10 December (Day 11)
Back Squat – 8 x 4 x 110kg (3 mins) RPE 7.5
11 December (Day 12)
Bench Press – 8 x 4 x 97.5kg (3 mins) RPE 7.8
12 December (Day 13)
Back Squat – 10 x 3 x 115kg (3 mins) RPE 7.5
13 December (Day 14)
Bench Press – 10 x 3 x 102.5kg (3 mins) RPE 8.8
December 21, 2017 at 9:42 am #432714 December (Day 15)
Back Squat – 6 x 6 x 100kg (3 mins) RPE 6.8
15 December (Day 16)
Back Squat – 7 x 5 x 107.5kg (3 mins) RPE 7.5
Bench Press – 6 x 6 x 90kg (3 mins) RPE 716 December (Day 17)
Bench Press – 7 x 5 x 97.5kg (3 mins) RPE 7.8
17 December (Day 18)
Back Squat – 8 x 4 x 115kg (3 mins) RPE 8
18 December (Day 19)
Bench Press – 8 x 4 x 102.5kg (3 mins) RPE 9
19 December (Day 20)
Back Squat – 10 x 3 x 120kg (3.5 mins) RPE 8.2
20 December (Day 21)
Bench Press – 10 x 3 x 105kg (3 mins) RPE 8.8
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December 30, 2017 at 9:26 am #433524 December (Taper)
Bench Press – 4 x 85kg, 4 x 4 x 97.5kg
Back Squat – 4 x 100kg, 4 x 4 x 110kg26 December (1RM Testing Day)
Back Squat – 10 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 110kg
1 x 130kg
1 x 135kg
1 x 140kg
1 x 145kg
1 x 150kg (belt)
1 x 155kg (belt)I didn’t try 150kg unbelted as I felt i’d probably injure myself, ditto 160kg belted.
Bench Press – 8 x 60kg, 8 x 80kg, 4 x 100kg
1 x 110kg
1 x 117.5kg
1 x 122.5kg
1 x 127.5kg
0 x 130kg130kg may as well have been 300kg, I couldn’t even control the descent as it settled on the safety pins. Quite lucky to have chosen those weights as doing 125kg would probably have taken too much out of me.
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