JTP: Catching Up On Week 2

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Current Bodyweight: 245lbs

Current Dieting Plan/Eating Protocol: IIFYM (Flexible Dieting)
Macros: 345-475g carbs, 60-120g fat, 250g protein (Calorie total: ~ 3500/day)

Catching Up With Week 2

3/24/15 – S/B/D Day

SQUAT
325 x 5 RPE 9
310 x 5 RPE 9

BENCHPRESS
245 x 3 RPE9
225 x 3 RPE7
225 x 3 RPE8
225×1 – Stopped due to L elbow pain

SUMO DEADLIFT
335 x 6 RPE9 (actually 7-8 but max reps is 6)
325 x 6 RPE8
325 x 6 RPE8.5

3/26/15 – Mobility Day

KROC ROW
100s x 50 in 7 minutes, both arms

HAMMER CURL
32.5s x 48 in 7 minutes, both arms

HIIT, ABS, MOBILITY

3/27/15 – Pause Accessory Day

HIGH BAR PAUSE SQUAT
180 x 6 RPE8
180 x 6 RPE8
180 x 6 RPE8.5
180 x 6 RPE8.5
180 x 6 RPE8.5-9

2 SECOND PAUSE BENCHPRESS
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8.5
170 x 6 RPE8.5

3/29/15 – S/B/D Day

SQUAT
330 x 4 RPE9
315 x 4 RPE8.5
315 x 4 RPE8.5
315 x 4 RPE9

BENCHPRESS
245 x 3 RPE9 (sticking point)
225 x 3 RPE7
225 x 3 RPE7
225 x 3 RPE8
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE9
250 x 5 Slingshot

SUMO DEADLIFT
350 x 6 RPE9 PR
335 x 6 RPE9

3/31/15 – Mobility Day

BODYWEIGHT PULLUPS
BW x 36 reps in 7 minutes (Ties Week 1)

DB BICEP CURL
32.5 x 50+ (didn’t write down 🙁 ) both arms

HIIT, ABS, MOBILITY

Sample Day Of Eating

DayOfEating– DJ

Journey Through Powerlifting: RPE Training Day 1

RTM W1D1

SQUAT
45 x 5
135 x 5
185 x 4
225 x 3
275 x 2
315 x 6 RPE9
300 x 6 RPE9

BENCHPRESS
45 x 5
135 x 5
155 x 3
185 x 2
205 x 2
225 x 6 RPE8
235 x 5 RPE9
215 x 5 RPE7.5
215×5 RPE8
215×5 RPE9

SUMO DEADLIFT
135 x 5
225 x 4
275 x 3
315 x 6 RPE9
300 x 6 RPE7
300 x 6 RPE8
Left early due to time constraint (I also miscalculated my load drop 🙁 )

– DJ