(Fasted, hungry as fuck)
BTNPP 70kg x2, 75kg x2, 80kg x2 - easy
Deadlift 170kg x2, 180kg x2, 195kg x2 - easy
Sadiv super set
Deadlift 175kg
BTNPP 70kg - did 10 reps in 5mins, going from one to the other. But it never felt intense enough somehow, wont bother doubling up Sadiv sets again.
Front squat 60/70/80/90kg x8, 100kg x6 - fun
BTNPP 60kg x8, 70kg x5
GM 3x10 60kg
not really bringing my A game today, may do ladder sets next time.
Nice pink headband.
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It’s everybodys’ favorite: FOOD POISONING! yay!
hit me sunday, still got it. awful headache and aching back. just got the ‘food digested and expelled in 10mins’ symptom now. so back to training. New cycle - going with upper/lower, 6 days a week, C+P/Dead/BTNPP/Squat, using 5/3/1 for main lifts and ladders for assistance.
hang power clean - form practice - getting there, spent a lot of time watching vids over and over, i think what I was missing was that your knees should be just infront of the bar all the time, it really felt better today
Clean+Press 73kg x5 - easy, but didnt want to push this
pullups 5x7 - all of a sudden a lot stronger on these
super set:
Military press 45x10, 50x8, 55x6, 60x4, 65x2, 70x5 - ran out of time
DB row 50x10, 55x8, 60x6, 65x4, 70x2, 75x10
PM cardio
30kg KB swings 5x20, 10mins - one of my goals is to bring this down to 6 or so mins
hams and glutes pretty sore after yesterday
hang power cleans to warmup
Deadlift 170kg x10 + 20sec hold at end
Sadiv Deadlift 145kg x30 12mins, easy
Front squat and goodmorning: 60kg x10, 65kg x8, 70kg x6, 75kg x4, 80kg x2, 85kg x2, 80kg x4, 75kg x6, 70kg x8, 65kg x10 - yes, this was easy, but I want to be adding 2.5kg per week, so starting light
calves+curls
damn good session today, still got food poisoning.
i am sick of all this knob-sucking on single-leg training on here recently. if you squat 225lbs x35, fine, good even. but it DOES NOT equate to a near 500lb back squat IF YOU NEVER SQUAT HEAVY
fucks sake
fuckin A
AVENGERS IS AWESOME!
anyway
BTNPP 73kg 3x5
Pullups 7/6/6/6
strict 1 hand DB OHP 20kg x10, 22.5kg x8, 24kg x6, 27.5kg x4, 30kg x2, 27.5kg x6, 24kg x8, 22kg x10
DB rows 57.5kg x10, 62.5kg x8, 67.5kg x6, 72.5kg x4, 77.5kg x2, 82.5kg x2, 77.5kg x4, 72.5kg x6, 67.5kg x8, 62.5kg x10
Clean+Press 78kg x7 - good
Pullups 7/6/6
OHP 46.5kg x10, 51.5kg x8, 56.5kg x6, 61.5kg x4, 66.5kg x2, 71.5kg x4, 66.5kg x4, 61.5kg x6,
56.5kg x8, 51.5kg x10
DB row 57.5kg x11, 62.5kg x9, 67.5kg x7, 72.5kg x5, 77.5kg x3, 82.5kg x3, 77.5kg x5, 72.5kg x7, 67.5kg x9, 62.5kg x11
[quote]caveman101 wrote:
i am sick of all this knob-sucking on single-leg training on here recently. if you squat 225lbs x35, fine, good even. but it DOES NOT equate to a near 500lb back squat IF YOU NEVER SQUAT HEAVY
fucks sake[/quote]
True.
I cant wait to get back into heavy ass squats, but due to a recent back injury single leg work has been a life saver.
Im going to try see Avengers tomorrow.
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You will enjoy it!
Sunday PM: back squat 140kg x10 - as always, was wearing Oly shoes, but it wasn’t feeling right at all. so i put my converse back on and had a blast. Form felt great and i was getting really deep + activating all the right stuff. Unfortunately, I was in the car all yesterday so my right hip started getting tight/hurting, so I didnt do much more than that.
Will go really high volume and frequency on these now, 50 reps every other day, basically 5x10 starting with 105kg to practice the form - havnt squatted flat for 6 months. And I can tell this will strengthen my hams for deads
ugh, also going to have to start training in the evenings again due to work. time for fasted morning cardio, though
Caveman, i agree with you on the one legged stuff. you can get lost of funny looks doing some kettlebell movements!
simply doing swings gets a good reaction
AM -fasted inc walking 3mph 10%
ugh, i dislike training in the evening
Deadlift 185kg x9 (10th wouldnt pass in competion), 205kg x2 - because RAWR!
back Squat 125kg 4x9 - still greasing the groove
Do you compete?
nah. I was going to enter a raw powerlifting comp in the summer, but I cant be arsed to train bench and I’m focusing on OHP at the moment. I will eventually do some competitions though.
AM fasted
BTNPP 83kg 4x2, 1x4 - really getting the pop. the trick is not a deeper squat, but extending your hips hard and fast enough to actually leave the ground!
DB rows 52.5kg x12, 57.5kg x10, 62.5kg x8, 67.5kg x6, 72.5kg x4, 77.5kg x4, 72.5kg x6 - killer after deadlifts yesterday
OHP 47.5kg x10, 52.5kg x8, 57.5kg x6, 62.5kg x4, 67.5kg x2, 72.5kg x4, 52.5kg x8 - all the bars are too bent to do decent Hang cleans, had to do these out of the rack
Rear flyes - pumping it out brah
Diet: I wanted to increase my training volume, so I have started carb backloading. The intention was to get 100g-150g a day from Baked potatoes. It’s been a bit of a rice orgy so far, though. It is working though, not feeling stronger, but it is enabling me to get more reps in than before.
Sore and tight as hell. reminds me of when I started squatting with some seriousness. Took near half an hour to warm up and get flexible enough.
back Squat 155kg x12 +2PR, getting good at this form
Then, as it was 8:45pm, I decided to throw 105kg - my current BW - on the bar and rep it out.
35 reps
good stuff
Gets to the point where you’re just willing the air into your lungs and trying not to die.
Reckon I could of got 40. Will try next squat session.
Those are crazy reps on those squats? How often do you do that? Does your form breakdown when doing that many squats?
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Bird - I got guidelines for craziness such as that:
My form didnt break down at all, my legs got pumped, glutes and abs were fatigued as hell, but my lower back didnt feel worked at all - thats when you know you’ve done it right
Saturday Morning (fasted):
BTNPP 75kg 4x5
Rear flyes
OHP 53.5kg x10, 58.5kg x8, 63.5kg x6, 68.5kg x4, 73.5kg x2, 78.5kg x2, 50kg x10
DB row 55kg x10, 60kg x8, 65kg x6, 70kg x4, 75kg x2, 80kg x2, 75kg x4, 70kg x6, 65kg x8, 60kg x10
(easily my favorite way to train upper - body, if only I had a straight bar to do hang snatches as well)
Shoulders are knackered after yesterdays 12 hour workday. cutting tree branches all day with my arms above my head. Legs are nowhere near as sore as I thought they’d be -must be adapting!