Calgary Barbell Bench, Week 9, Day 1 (Taper Week); Deadlifts

Bench Press

worked up to 280/1 (tied 1RM)

   * This is the second time in my life that I've benched 280.. let's go!!!

Deadlifts

worked up to 485/4 (4RM)

   * Not too shabby!!

Calgary Barbell Bench, Week 8, Day 4

Touch and Go Bench (1+2F/3, RPE9)

260/3 (3RM), 245/3, 245/3 (all done close grip)

Accessories: rows, planks, curls, triceps pushdowns.

Testing a week from today!

Calgary Barbell Bench, Week 8, Day 3 & Squats

Close Grip Bench (1+1F/4, RPE9)

worked up to 270/2 in the warmup, which a +10 pound 2RM for bench using any grip width.

250/4 (4RM), 235/4

Larsen Press (close grip) (1+1F/4, RPE9)

225/4, 215/4

* I think it's safe to say that close grip is my strongest bench grip.

Squats

135/7, 225/4, 315/3, 345/2, 375/1, 405/1, 315/15 (15RM)

   * Thought I was going to collapse on the 15th rep, but I made it!

Calgary Barbell Bench, Week 8, Day 2

Long Pause Bench (1+2R/4, RPE8)

245/4, 245/4, 245/4 (unknowingly tied my 4RM three times)

  * I did these close grip because such grip moves so much better for me. I also had no idea that these tied a 4RM. 

Accessories:  T-Bar rows, abs, lat pulldowns, triceps pushdowns

Calgary Barbell Bench, Week 8, Day 1; Deadlift 5RM

Paused Bench (1x1, RPE9)

275/1 (probably needed to pause longer)

Paused Bench (4x3, 76%)

210/3, 210/3, 210/3, 210/3

Deadlifts

worked up to 465/5 (5RM)

Deficit Deadlifts (off 25 lb. bumper plate)

375/3, 375/3, 375/3

Calgary Barbell Bench, Week 7, Day 4

Touch and Go Bench (1+1F/3, RPE9)

255/3 (tied 3RM), 245/3  (I could have done more than 3 @ 255, but I followed the program.)

Barbell Rows

155/10, 175/10, 205/8, 225/6, 235/5, 235/6

Plate Loaded Rows: 3 sets

Abs: 3 sets

Triceps Pushdowns: 2 sets

Calgary Barbell Bench, Week 7, Day 3; Squats

Close Grip Bench (1+2R/3, RPE8)

245/3, 250/3, 250/3 (smooth)

Larsen Press (1+1F/3, RPE9)

225/3, 215/3

Squats

135/7, 225/4, 315/3, 345/3, 375/2, 390/1

315/14 (14RM)---> the road to 20 continues!

Calgary Barbell Bench, Week 7, Day 2

Long Pause Bench (1+2F/2, RPE9)

250/2, 240/2, 240/2 (all moved well)

Fooled around with some sumo pulls, SSB box squats, and back work.

Calgary Barbell Bench Week 7, Day 1

Comp. Pause Bench (1x1, RPE9)

worked up to 270/1. This is the fastest that weight has moved in a long time.

Comp. Pause Bench (5x4, 72%)

200/4, 200/4, 200/4, 200/4, 200/4

Back, Shoulder, Abs for accessory work. 

Calgary Barbell Bench, Week 6, Day 4

Touch and Go Bench (1+3R/4, RPE8)

235/4, 235/4, 235/4, 235/4 (moved well!)

Block Pulls (just having fun)

worked up to 515/1; tried 540 and failed

Barbell Rows

155/10x10

Calgary Barbell Bench Week 6, Day 3

Close Grip Bench (1+1F/2, RPE9)

255/2, 245/2 (felt strong)

Larsen Press (1+1F/6, RPE9)

205/6, 195/6

SSB Squats

245/8, 245/8, 245/8

SSB Good Mornings

155/10 175/10, 195/10

Back & Abs: 4 supersets

Calgary Barbell Bench, Week 6, Day 2 & Two Squat RMs

Long Paused Bench (1+2R/5, RPE8)

235/5, 235/5, 235/5  (felt good)

Squats

worked up to two RMs tonight... 415/2 (2RM) & 315/13 (13RM)

  * I think I want to get 315/20 one day. 

Calgary Barbell Bench, Week 6, Day 1

Paused Bench (1x2, RPE8)

250/2 (this was a good RPE8). I also did 260/2, to see where I was. The first rep moved pretty well with the second being a bit slower, but never in doubt. (This also ties a 2RM)

Paused Bench (7x5, 68%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5, 185.5

Back, Curls, Planks for accessories.

Calgary Barbell Bench, Week 5, Day 4; Deadlift 10RM

Touch and Go Bench (1+3Rx5, RPE8)

230/5, 230/5, 230/5, 230/5

Deadlifts

405/10 (10RM)

Barbell Rows

170/10, 170/10, 170/10, 170/10, 170/10

Abs & Curls: 3 supersets

Calgary Barbell Bench, Week 5, Day 3 & Squats

Close Grip Bench (1+2Fx3, RPE9)

240/3, 230/3, 230/3

Larsen Press (1+1Fx5, RPE9)

205/5, 195/5

Squats

375/5 (5RM), 380/3, 335/9 (9RM)

    (previous 5RM was 340 in May 2021; did 330/6 on that same day in May 2021)

* Nice little session!