irondefiance

Training Log

Josh Brock

irondefiance

Sunday, February 10, 2019

New training cycle based off of WPC Russia methodology. Will tweak as I see fit. Wk1D1 Light Bench (Main Ex. Wgt. Is 75-80%)

Raw Bench Press (139.71 kg | 308 lb)

Sets Reps Weight Effort (RPE) Success % 1RM
1 8 61.23 kg (135 lb) Unspecified 43.83 %
1 8 83.91 kg (185 lb) Unspecified 60.06 %
1 8 92.99 kg (205 lb) Unspecified 66.56 %
4 8 104.33 kg (230 lb) Unspecified 74.68 %

CG Spoto Press (102.5 kg | 225.97 lb)*

Sets Reps Weight Effort (RPE) Success % 1RM
3 6 83.91 kg (185 lb) Unspecified 81.87 %

Incline Tate Press

Sets Reps Weight Effort (RPE) Success % 1RM
3 12 15.88 kg (35 lb) Unspecified N/A

Supinated Triceps Pressdown

Sets Reps Weight Effort (RPE) Success % 1RM
3 20 27.44 kg (60.5 lb) Unspecified N/A

Paused KB Row

Sets Reps Weight Effort (RPE) Success % 1RM
3 15 19.96 kg (44 lb) Unspecified N/A

Ovh Lat Pulldown

Sets Reps Weight Effort (RPE) Success % 1RM
3 20 42.41 kg (93.5 lb) Unspecified N/A

Standing Cable Crunches

Sets Reps Weight Effort (RPE) Success % 1RM
4 15 63.5 kg (140 lb) Unspecified N/A

Statistics

Body weight: 85 kg (187.39 lb)
Tonnage: 16225 kg
Volume: 335
Sets: 26

Videos

No video.

Comments

irondefiance
irondefiance
February 10, 2019 10:53 AM
Supplemental lifts weight dictated by main lift.
irondefiance
irondefiance
February 10, 2019 10:47 AM
Will be including a direct accessory to the main lifts still. Technique followed by weak points.