Era Of Brutality: Built For Battle Speed/Explosive Option (Oh, And Ballet)

Training Training Logs
103

Where have I been? Moving house, if you care, so the main form of training has been throwing boxes of books around. You could get strong like that!

Tuesday workout on Wednesday to get started again - 24mins 3 seconds.

104

Wednesday done.

105

For the record, Friday Mofo got done too, on Wednesday, before dance on Thursday. Been on a trip over the weekend, time for some iron.

106

Saturday done, with the assistance. 22mins. Bashed both shins into the spotter platform.

107

Tested the lifts in the program. Went like this:

Bench press - 5x80, 5x90, 3x100, 2x110 and a miss (went all the way to the bar catch).
Squat - 5x160, 5x180, 4x200, 3x210, 1x220kg. (good to get this because as I missed a couple of 220kg 1RM lifts in the last couple of months. I even think there might be scope for a bit more.)
Push press - 5x80, 5x90, 3x100, 1x110
SGHP - 5x80, 5x90, 4x100, 1x110

108

Got the Tuesday in. Shaved perhaps half a second off the previous time PR at 23 minutes 29 and a bit.

Went to drinks after work to see off colleague who’s leaving. Surprisingly senior colleague: “You have…a big physique.” Yeah, I say, that’ll be the powerlifting. Some chat about lifting follows.

“You know [redacted] thinks he’s stronger than that pumped up bodybuilder guy? Either way it’s either you or him who’s The Strongest In The Office.”

So apparently I’m either The Strongest In The Office! or That Pumped Up Bodybuilder Guy! Thanks, @christian_thibaudeau!

109

Snuck in a Wednesday on Saturday, 23 mins 20 thanks to some loading screwups. On the other wing of the log, took class on Friday and Sunday. On Friday I sucked, but on Sunday I flew for some reason. Teacher dispensed an incredibly tough class including re-taking some of Friday and some moves she dropped on her professionals the day before and…this was amazing. It turns out I actually can kick through a developpé a la seconde and pull it into a turn! who knew.

today, though, I feel thoroughly broken. that awful “too tired to move, too restless not to” lower back tiredness.

110

It turns out the brokenness was also a vicious bout of stomach flu coming on. Spent Monday night having spiking fever, Tuesday shitting hot brown water every 20 minutes, Wednesday doing the same every hour with extremely painful stomach cramps in between, Thursday down to four shits a day with the cramps laying off after midday. No food or sleep to speak of for two days. Some bastard needs to wash their damn hands.

111

Back! I got over the guts disease in time to fly to Sweden for some VIP Business Shit. no training, though, and next week is an emergency dash to France to look after a relative. Got in the gym today for a Tuesday!

Thoughts: 1) I look unusually tight and tripped. If you’re show prepping, maybe consider viral gastroenteritis! Also my leotard fits way better in dance class.

  1. I feel strong under the bar but the time was shit - 25 mins 24. not sure if I lost some conditioning or just plate-swapping efficiency.

  2. got a callout for my turns on Thursday evening. TURNS!

  3. locker room conversation is about fellow lifter being robbed of a Samsung S10 in his car. scum opened both doors at the same time. he jumped out and kicked one of them in the head - strong move! - but the other thieved his stuff while he was facing off with scumbag no.1. everyone thinks he was foolish to take them on for fear of getting shanked, which isn’t wrong - even in this peachy inner suburb, the cops called a community meeting the other day and two guys got busted carrying knives while the meeting was going on.

112

So last night, finally back at it for a Wednesday workout and a time PR of 21 minutes 13. Then did the assistance with a 30kg DB for the BSSs and 34kg DBs for the presses and rows.

113

Also, after the other week’s triumph, I got told not to “crumble halfway through” my goddamn turns.

114

Back at it. This felt heavy and now I realise I overloaded the push presses by 5kg each time, which is why I missed that lift on the 4th circuit.

115

Yesterday: Saturday workout.

Done in 22 minutes due to some stupid cockup changing out weights. Also overloaded some weights - last squat rep 190kg and last push press 100 for some reason.

Got the assistance in - 18kg DB for the hammer curls, the core bag for the curls, 2x18kg for the lateral raises, a 32kg DB for the skull crushers. (I went to fetch a 30 and someone snarled at me. So I picked the 32 instead.)

116

Test lifts!

SKWATZ: 5x160kg, 5x180kg, 5x200kg, 2x220kg, 1x230kg // 10kg PR and through the 500lb barrier
BENCH: 5x80kg, 4x90kg, 4x100kg, 2x110kg, 1x120kg, then 2x4x100kg. // sniff sniff no advance but better ROM around 100kg
SGHP: 5x80, 5x90, 3x100, 2x110kg.
PUSH PRESS: 5x70, 5x80, 3x90, 3x100, 1x110.
Best not talk about deadlifts.

117
Tuesday 80% 85% 90% 95% 3RM
Reps 5 4 3 2 1
Bench 88 93.5 99 104.5 110
SGHP 84 89.25 94.5 99.75 105
Squat 184 195.5 207 218.5 230
Push press 88 93.5 99 104.5 110
Wednesday
72.5 77.5 82.5 87.5 92.5
Reps 5 4 3 2 1
Bench 79.75 85.25 90.75 96.25 101.75
SGHP 76.125 81.375 86.625 91.875 97.125
Squat 166.75 178.25 189.75 201.25 212.75
Push press 79.75 85.25 90.75 96.25 101.75
Assistance 1 10 8 6
BSS
RDL
DBR
DB press
Friday 90 95 3RM 105 110
Reps 5 4 3 2 1
Bench 99 104.5 110 115.5 121
SGHP 94.5 99.75 105 110.25 115.5
Squat 207 218.5 230 241.5 253
Push press 99 104.5 110 115.5 121
Saturday 70 75 80 85 90
Reps 5 4 3 2 1
Bench 77 82.5 88 93.5 99
SGHP 73.5 78.75 84 89.25 94.5
Squat 161 172.5 184 195.5 207
Push press 77 82.5 88 93.5 99
Assistance 2
Curl
Hammer curl
lateral raise
triceps extension
— — — — — — —
Reps 5 4 3 2 1
Bench 88 93.5 99 104.5 110
SGHP 84 89.25 94.5 99.75 105
Squat 184 195.5 207 218.5 230
Push press 88 93.5 99 104.5 110
Wednesday
72.5 77.5 82.5 87.5 92.5
Reps 5 4 3 2 1
Bench 79.75 85.25 90.75 96.25 101.75
SGHP 76.125 81.375 86.625 91.875 97.125
Squat 166.75 178.25 189.75 201.25 212.75
Push press 79.75 85.25 90.75 96.25 101.75
Assistance 1 10 8 6
BSS
RDL
DBR
DB press
Friday 90 95 3RM 105 110
Reps 5 4 3 2 1
Bench 99 104.5 110 115.5 121
SGHP 94.5 99.75 105 110.25 115.5
Squat 207 218.5 230 241.5 253
Push press 99 104.5 110 115.5 121
Saturday 70 75 80 85 90
Reps 5 4 3 2 1
Bench 77 82.5 88 93.5 99
SGHP 73.5 78.75 84 89.25 94.5
Squat 161 172.5 184 195.5 207
Push press 77 82.5 88 93.5 99
Assistance 2
Curl
Hammer curl
lateral raise
triceps extension
118

Dammit, friday motherfucker looks especially mother-fucking with the updated 3RMs.

119

Tuesday DONE. Didn’t try to make a good circuit time but concentrated on snagging the revised weights.

120

Back from Paris and wednesdone. 25 mins, although partly down to someone borrowing the bench and someone else (old Cypriot guy) asking if the “aggressive weightlifting” was because I was training for the Olympics. Ha, no. Missed the 210kg grand finale. Went off to do 110kg RDLs and 34kg dbs for the rest of the assistance

121

Dammit, I have definitely screwed up the new targets. Friday done but aargh, multiple misses and didn’t even try the frankly silly squat numbers but went 190/200/210/220/230.

122
Tuesday 80% 85% 90% 95% 3RM
Reps 5 4 3 2 1
Bench 84 89.25 94.5 99.75 105
SGHP 80 85 90 95 100
Squat 168 178.5 189 199.5 210
Push press 84 89.25 94.5 99.75 105
Wednesday
72.5 77.5 82.5 87.5 92.5
Reps 5 4 3 2 1
Bench 76.125 81.375 86.625 91.875 97.125
SGHP 72.5 77.5 82.5 87.5 92.5
Squat 152.25 162.75 173.25 183.75 194.25
Push press 76.125 81.375 86.625 91.875 97.125
Assistance 1 10 8 6
BSS
RDL
DBR
DB press
Friday 90 95 3RM 105 110
Reps 5 4 3 2 1
Bench 94.5 99.75 105 110.25 115.5
SGHP 90 95 100 105 110
Squat 189 199.5 210 220.5 231
Push press 94.5 99.75 105 110.25 115.5
Saturday 70 75 80 85 90
Reps 5 4 3 2 1
Bench 73.5 78.75 84 89.25 94.5
SGHP 70 75 80 85 90
Squat 147 157.5 168 178.5 189
Push press 73.5 78.75 84 89.25 94.5
Assistance 2
Curl
Hammer curl
lateral raise
triceps extension