10 Miles Back Again

Training Training Logs
601

So, after a little gentle reflection/beating myself up for being an idiot, I’ve decided to try and grab a few positives from it.

  1. I got a PR. Even under extremely tricky circumstances.
  2. I need to add 10kg to my squat in 2.5 months. Ideally more because I don’t want to do another squat like that. That means all I need to do is follow the programming with a bit of intensity and don’t try any extreme weight cuts.
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602

Solid work here man!

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603

You hit the nail on the head mate. Follow sensible programming and train with intensity, whilst eating and sleeping well and you will get stronger over time.

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604

Glad you walked away from that without hurting your back or anything. Congrats on the PR, I guess. Lol

605

My back doesn’t hurt anymore than it did going in, so I guess that’s a win. Although it’s Powerclean and deadlift day tonight so tomorrow might be a different story

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606

Work for today:

Powerclean and press: 2-2-3-3-3, 60kg
Deadlift 5 x 5 112.5kg superset decline sit ups
Seated press: 8 x 55kg then 2 drop set rounds
Side lateral partial superset Wendler row 3 x 20
Y raises: 3 x 12
Cable lateral raises: 3 x 12
Cable chest fly 7 x 12 superset with Push up to failure
Walking lunges: 5 x 10 @ 15kg

Notes:

  • This session dragged a bit, still fighting off a bit of the lurgy and lower back still ropey.
  • starting to find all the pump work a bit mentally draining. Might just be my frame of mind today, see how I feel on the run up to Christmas.
  • I assume that’s a rep PR for press, can’t see any record of me lifting that amount before, but I’m pretty sure I did. I’ll take it, press seems to be getting more comfortable by the day.
4 Likes
607

Just curious what a wendler row is…

608

It’s something I think @flappinit or @Frank_C first introduced me to. It looks kinda like a shrug/row hybrid.

- YouTube

The video I initially saw, and the way I do them, is with cables instead of a tbar but I can’t find that one.

609

Do you use ropes or one of those row handles?

610

I use cables with 2 handle attachments, but I couldn’t find the right video for that. I use the same movement pattern though. I believe it helps massively with stability for my bench. I could easily be wrong.

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611

I use whatever I can to provide a neutral grip. Adding a stretch to the end of each set lights up my traps better than anything else I’ve tried.

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612

I tend to hold at the top position as well, really lights everything up.

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613

I’m intrigued. Definitely trying this

614

I’m going to try those as well if I can find a way to do them.

615

Wendler rows? They are awesome. Pretty sure you could use a landmine type set up, like in the video above. If you haven’t got appropriate handles, I’m sure you could knock something together. My first instinct would be a gym towel wrapped round the bar as handles.

3 Likes
616

Work for today:
Bench: worked up to 75kg x 12
Then: 3 x 10 @ 60kg
Cable rows 5 x 10
Partial lateral raise 4 x 20
Y raises 3 x 12
Cable lateral raise 3 x 12
Squats: 8 x 3 @ 100kg

Notes:

  • felt absolutely exhausted going into this. Was definitely ready for bed before I got through the door
  • Bench PR, by 1.
  • skipped incline press because the Smith machine was taken and i just wanted to get out. Did a few extra FSL sets instead.
  • may have got cocky with weight increases for squats, these felt fairly gruelling. Not the prettiest squats ever.
  • This routines definitely starting to wear a bit thin. That could just be my mental state today. Either way, it’s kinda working and I’m learning plenty too so plenty of wins to be had.
4 Likes
617

Progress!

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618

You’re entering a strange place. You’re seeing progress but you’re not motivated to train. Do you need a deload? Need to change the training? (The answer is probably no)

619

Probable answer: I needed to sleep.

For a possible bonus point: I love changing my programming, hence the benefit of the challenge. I’m pretty much set for set, rep for rep on whatbi originally planned and likely to stick with it, however I am noting what kind of thing becomes a drag and what doesn’t.

1 Like
620

Stick with it mate, I find that the sessions that are hard and sometimes a drag are the ones where I get extra benefit if I push through.