definitely one of the mentally hardest workouts mentally- REALLY upset that I failed squat. the single at 75 felt amazing and smooth, deadlift and bench felt fine- definitely disappointed at how hard 110kg deadlift was though. Let’s hope Sheiko can work his magic when I actually test my maxes at the end of next week
That’s a 7% jump to 80. Certainly not trivial and it’s these marginal increments where being fresh will help most. Given the accumulated fatigue from where you are in the program and the work sets you’d already done, a smooth and solid 75 should be considered reassuring.
Similarly after a session like that, especially 3 failed attempts at 80, a brutally draining thing to do, deadlift feeling tough is inevitable. In future I wouldn’t even attempt a second rep at 80 unless the first failure was something technical and you were Very confident you would get it second time. Third attempt never IMO.
Again I’m not sure which cycle you’re running, I’ve not run the old numbered templates, but all the programs I’ve seen do at some point have a proper deload before final testing and I think you’ll be surprised how much it helps. as long as you don’t use the extra energy on conditioning because you feel good, but that might be a stretch to hope for
A sedentary hobby would be ideal. Energy does not need to be expended physically. And you might have all that energy because your body is pumping out cortisol just to keep you going.
You save it for PR’s. If you spend it on conditioning, its not there when you really want it. You knoq you have deloaded properly when you wish you had more lifting lined up, dont want to take your rest days and cant wait to gym on test day.
You "noted"this and "noted"that for months.
However, you continue with the program that you did and instead of the rest days, you do the conditioning. These days, you are supposed to rest, you know. To do no physical exercises. There’re only 3 days for workouts per week.
40kg and still has better biceps than me. Lightest weight class is 44kg (or 47?) so you have a ton of room to grow. I was looking through Openpowerliting and your numbers are incredibly competitive but you are giving up 4kg of body weight!!!
You can probably get away with the back work on your off days, its not something much programmed, but the lunges and circuit style of the training will very likely be hurting your recovery and progress.
3-5 sets (rather than 10) of 5-8 rows and 5x5 pullups with some ab work, not done for time, would have been more productive in my opinion.
Honestly, the chances of me making it through a heavy 5x5 lunges the day between deadlift day and the 2nd squats is quite slim- good mornings definitely don’t happen
even the lower volume phase was hard to deal with