My participation trophy cabinet is getting a bit full though. Might be time to try and fill the other one.
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Youāre getting there. Whether by end of the year or a bit later, it doesnāt matter. Just keep doing what youāre doing.
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Iāll definitely get there. I think my goals for next year will be the Jim Wendler tests youāve previously linked and a 80-90kg press is one of them I believe.
Work for today:
Front Squat:
5 x 60kg
5 x 70kg
5 x 80kg
3 x 90kg
3 x 95kg
3 x 100kg
Paused squat:
5 x 5 @ 100kg
SLDL:
2 x 15 @ 110kg
Superset (5 rounds):
20 x heal elevated plate squats (20kg)
20 x double banded GM
Notes:
- Look Ma, I gone done a non-press day.
- Actually really happy with how this went. Been a while so I was kind of feeling some of these out and it all went better than expected.
- Add an ab move in that circuit at the end and itās a really solid finisher to a leg day, highly recommended.
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Nice weight on the stiff leggers matey
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I have a sneaky suspicion Iām either doing SLDL wrong or standard deadlifts wrong because I use a far higher % of my deadlift than anyone else I see doing them.
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Add a pause in at the bottom for serious upper back doms the next day
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Maybe try to have your hips higher on your regular deadlifts if you are stronger this way.
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No time for training the last few days? You doing 3 a weeks?
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Iām doing 2 a weeks at the minute, both press sessions due to time and stress.
Iām also doing little daily bits here and there as time allows, kettlebell swings, lots of submaximal push ups and pull ups and quite a few diamond push ups recently. Even the occasional shitty indoor bike session, but very rarely. I donāt bother logging that stuff though. Especially in times of stress, I get very single minded on a goal (in this case the press). Lesson learned for future: set more balanced goals.
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Maybe, maybe not, this type of goal is perfect for short on time, busy training. Smash one goal single focus and everything else on maintenance (if you can). Good on you for staying with the goal.
I highly doubt Iām maintaining anything else, probably regressing, certainly lower body.
I think next year my goal will be Wendlers athletic standards in that article @Cyrrex keeps posting. Not a lot of room to skimp on stuff there.
Edit: Iāll put a link here so I donāt have to keep finding it again:
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Just had a quick scanā¦ Iām pretty much bottom rank on all of those standards, except the run and jumps. Big goals, definitely balance the training but letās me honest, no one here cares about your run time, get fat an be a powerlifter!
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My RDLs are not a far cry from my regular DLs. And then I switched to a wider stance on DLs and realised why. I just am way more adept at the previous pattern so it hasnāt paid off yet.
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The run and the jumps are probably my biggest challenges, and where Iāll have the most trouble being consistent. That and nutrition. If I keep my bodyweight within reasonable levels, the strength standards should be pretty straightforward, the conditioning and explosiveness less so.
I think that my touch and go style of deadlifts tend to turn into SLDL after rep 1 anyway, so Iāve just historically trained them far more than actual deadlifts. I think of it more as my actual deadlift being weak than my SLDL bein strong.
Haha we couldnāt be more opposite - literally eating donuts and chocolate orange as I type (well I stopped and wiped my hands because I donāt want a sticky phone), no worries about keeping the weight down. Hitting 2.5x dead or squatā¦ Hopefully 2021ā¦ (Thinking 250 might be my seriously ambitious 2021 goal), Iām massively far off 1xbw press, I missed 80kg, which isnāt even 0.9, so thereās work to do there.
Also thereās no arm measurements in that article so it can instantly dismissed as unimportant.
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I agree with you, body weight overhead is no joke and 2.5 squat whilst not impossible is still a lot of hard work. These standards seem biased towards serious trainees !
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Yea I definitely feel a 7 minutes mile would take far less effort to hit than a 2.5bw squat or dead.
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And short people.
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Oh not again, haha.
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