Squat:
5 x 50 kg
4 x 70 kg
3 x 85 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
4 x 125 kg @RPE 8
4 x 130 kg @RPE 9 (PR)
Double-paused sumo deadlifts:
5 x 70 kg
4 x 120 kg
3 x 140 kg
2 x 155 kg
2 x 3 x 160 kg @RPE 8-9
Competition-style bench press:
5 x 50 kg
4 x 70 kg
3 x 85 kg
2 x 100 kg
4 x 110 kg @RPE 9.5 (PR)
Barbell rows:
5 x 60 kg
3 x 80 kg
3 x 3 x 90 kg
Felt well enough this afternoon to get a training session in. Decided to combine the two last sessions and drop the volume work to spare my system. Was surprised at how well I lifted. Hit PR four-reppers on squats and on bench with a competition pause. The latter was even my third exercise, so I’m pretty happy there. And although my squats are still weak as eff ? especially for reps ? I’ve increased my four-rep max by (at least) 15 kg in seven months. That’s decent progress for this old man.
So, training on Friday apparently depleted my immune power for another day or two. I’ve decided to take another day off of training today in order to clear this cold from my system and be prepared for deadlift training tomorrow. T-minus nine weeks until meet day.
Sumo deadlift:
5 x 60 kg
4 x 100 kg
3 x 140 kg
2 x 170 kg
1 x 190 kg
3 x 200 kg @RPE 9
3 x 195 kg @RPE 9
Paused squat:
5 x 60 kg
3 x 80 kg
2 x 95 kg
1 x 105 kg
1 x 115 kg
2 x 3 x 120 kg @RPE 9 (beltless)
Hyperextensions:
2 x 15 x BW+20 kg
So, still not 100% recovered from that cold, and didn’t hit my top numbers in today’s training. But still managed to get some good practice with the stiff Eleiko bar in. My technique in deadlifting wasn’t great; I think I was too distracted from my fatigue and from everything else happening at the moment and rushed through my workout. Whatevs. Still feels good to be down to triples, finally.
Competition-style bench press:
5 x 50 kg
4 x 70 kg
3 x 85 kg
2 x 100 kg
1 x 107.5 kg
3 x 115 kg @RPE 9 (PR)
3 x 110 kg @RPE 9
Barbell rows:
5 x 60 kg
3 x 80 kg
1 x 95 kg
2 x 3 x 100 kg
Incline DB press:
7, 5 x 33 kg
8 x 23.5 kg
Band pull-aparts:
5 x 17 x 30 kg
Good session today. Hit a PR triple on bench with a competition pause and definitely had one left in the tank. Hard to explain why my energy was so good, but I’ll take it.
Squat:
5 x 60 kg
4 x 85 kg
3 x 95 kg
2 x 105 kg
1 x 115 kg
1 x 125 kg
3 x 130 kg @RPE 8.5
3 x 135 kg @RPE 9 (PR)
3 x 130 kg @RPE 9
Semi-sumo rack pulls from knee:
5 x 100 kg
3 x 140 kg
2 x 170 kg
1 x 190 kg
1 x 210 kg
3 x 220 kg @RPE 8.5
3 x 230 kg @RPE 9
Hanging leg raises:
2 x 15 x BW
Good session today, although I was pretty tired to begin with. Ended up hitting a PR triple on my noodle-leg squats, and definitely had a good few kilos left in the tank. Eager to see some new maxes towards the end of this cycle, even if I won’t be competing in squats this time round.
Bench press with 2-3 second pause:
5 x 50 kg
4 x 70 kg
3 x 85 kg
2 x 95 kg
3 x 105 kg @RPE 8
3 x 107.5 kg @RPE 8.5-9
3 x 105 kg @RPE 8.5
OHP:
4 x 40 kg
2 x 50 kg
2 x 3 x 55 kg @RPE 9
Pull-ups
9, 9, 8 x BW
Band pull-aparts:
7 x 17 x double red
Good training session today. I could’ve gone up another 2.5 kg on my long-paused bench presses, but I didn’t want to exhaust myself for tomorrow’s training and wanted to get a nice training effect off the chest. OHP was better than in recent weeks, although I kept things light here as well. Actually had sore legs after performing them today, which is generally a good thing.
Sumo deadlifts:
5 x 70 kg
4 x 110 kg
3 x 150 kg
2 x 170 kg
1 x 190 kg
3 x 200 kg @RPE 9
3 x 195 kg @RPE 9 (effing ess!)
Paused squat:
5 x 70 kg
3 x 90 kg
2 x 100 kg
1 x 110 kg
4 x 120 kg @RPE 8.5
4 x 115 kg @RPE 8.5
Shitty-ass training today. Somewhat tired and burnt out after work, but I first and foremost just couldn’t concentrate. Two things: I didn’t wear my glasses for training, and I tried to rush things. My technique was brutal. Planned to hit four reps on each top DL set, but broke them off at three, because everything was sheeeit. I think I’m going to work in some kind of a technique deload next week by doing cluster sets of singles in order to nail in technique. Fuuu.
Competition-style bench press:
4 x 70 kg
3 x 85 kg
2 x 95 kg
1 x 105 kg
4 x 112.5 kg @RPE 9 (PR)
3 x 112.5 kg @RPE 9
4 x 105 kg @RPE 9
Seated cable rows:
3 x 5 x 90 kg
Incline DB press:
Up to 2 x 4 x 33 kg
Band pull-aparts:
7 x 17 x double red
Training was OK today; I didn’t get quite as heavy on bench as I’d hoped, but I still think that 112.5 kg for four with a pause is a PR. Didn’t hit my volume on the second set, but I’m not used to doing repeats and probably didn’t rest long enough.
Squat:
4 x 60 kg
3 x 85 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
2 x 4 x 130 kg @RPE 9
4 x 122.5 kg @RPE 9
Beltless sumo deadlifts:
5 x 70 kg (paused)
3 x 120 kg (paused)
1 x 140 kg (paused)
1 x 160 kg (paused)
4 x 1 x 180 kg @RPE 7
Decent training session. I was actually a bit disappointed with my top squat sets until I realized that that was a volume PR for me, so I’ll take it. Decided to do some speedish deadlifts in place of pure paused deadlifts and to keep my belt off. I’ve been having some bruising issues with the belt and need to get those resolved before the real heavy training days come in a couple of weeks.
Will probably mini-deload again this weekend and begin more intensively training next week. Meet’s in seven weeks.
Sumo deadlift:
5 x 60 kg
4 x 100 kg
3 x 140 kg
1 x 180 kg
1, 1, 1 x 205 kg @RPE 8.5 (cluster)
1, 1, 1 x 200 kg @RPE 8.5 (cluster)
Paused squat:
4 x 70 kg
3 x 90 kg
1 x 110 kg
1 x 120 kg
1 x 130 kg belt @RPE 9
2 x 120 kg @RPE 8.5
Squat:
1, 1, 1 x 140 kg @RPE 8.5 (cluster)
So, after taking the weekend off, I decided that I would rather do low-volume, highish intensity work while focusing on technique. To do this, I did cluster sets at the equivalent of my planned intensity for the day. Most reps came off the floor quickly, but I need to work on driving out and pulling back in deadlifts.
Competition-style bench press:
5 x 50 kg
4 x 70 kg
3 x 90 kg
2 x 100 kg
1 x 110 kg @RPE 8
3 x 117.5 kg @RPE 9.5 (PR)
3 x 110 kg @RPE 9-9.5
Barbell rows (Pendlay-style):
5 x 60 kg
3 x 80 kg
1 x 90 kg
3 x 3 x 95 kg @RPE 8
Band pull-aparts:
5 x 17 x double red
Good session today. Hit a triple PR for paused bench. Had to make it a quick session, though, and didn’t have much motivation or energy. Good to know that things can still work out well in the end.
Squat:
5 x 60 kg
4 x 85 kg
3 x 100 kg
2 x 115 kg
1 x 125 kg
3 x 135 kg @RPE 9
3 x 140 kg @RPE 9.5 (PR)
3 x 127.5 kg @RPE 9
Paused deadlifts:
5 x 60 kg
3 x 100 kg
2 x 140 kg
1 x 170 kg
4 x 1 x 180 kg @RPE 8
Good training session today. Squats felt really great; I hit a triple PR and probably had another few kg left in the tank, so I’ll take that result. My squat has been a big weak point of mine but seems to be moving upwards again. It’d be great if I could hit a 160 kg single this year and finally be up to 180 kg sometime next year. Considering my build, I’ll take that. You can watch the set here:
Sumo deadlift:
5 x 60 kg
4 x 100 kg
3 x 140 kg
2 x 170 kg
1 x 190 kg
1 x 205 kg
1 x 215 kg
2 x 1 x 220 kg @RPE 9.5
1 x 210 kg @RPE 9
Paused squat:
5 x 60 kg
3 x 90 kg
2 x 105 kg
1 x 115 kg
3 x 125 kg @RPE 9
Shitty training today. Was supposed to work up to doubles on my top deadlift sets but overestimated myself and couldn’t crack out more than a single. My form was total BS, too. I think I’m starting to psych myself out for deadlift training each monday.
Squat:
5 x 70 kg
4 x 90 kg
3 x 105 kg
2 x 120 kg
1 x 130 kg
1 x 140 kg
2 x 2 x 145 kg @RPE 9-9.5 (PR lolz)
2 x 140 kg @RPE 9
Deadlift:
5 x 60 kg
4 x 100 kg
3 x 140 kg (paused at knee)
1 x 180 kg (paused at knee)
1 x 190 kg (paused at knee)
2 x 1 x 200 kg
2 x 1 x 205 kg
2 x 1 x 210 kg @RPE 8.5
Good session. Hit a double PR in squats on two sets and most definitely hat 5-7.5 kg left in the tank. Tried to keep my speed up on those deadlift singles. One month out from competition!
So, I’m overdue for an update, but due to time constrictions will refrain from noting my accessory work…
Week 9: realization
22.09.14:
Deadlift:
Up to 230 kg x 1 @RPE 9.5 (tied an all-time PR)
24.09.14:
Competetion-style bench press:
Up to 130 kg x 1 @RPE 9.5-10 (2.5 kg PR)
25.09.14:
Squat:
Up to 155 kg x 1 @RPE 9-9.5 (5 kg PR)
The week of PRs! Going to keep my intensity in the 9-9.5 range for the next two weeks before tapering for the deadlift competition on the 18th of October. I’m feeling good about 235 kg.
Bench press with two-count pause:
5 x 50 kg
4 x 70 kg
3 x 90 kg
2 x 105 kg
1 x 115 kg
1 x 120 kg
1 x 125 kg @RPE 9-9.5
2 x 1 x 117.5 kg @RPE 9
Incline DB press:
4 x 28.5 kg
3 x 31.5 kg
3 x 35.5 kg
3 x 36.5 kg @RPE 8.5
Prone DB rows:
4 x 8 x 25.5 kg
Band pull-aparts:
6 x 17 x double red
Good session. 125 kg felt as light as it’s ever felt on bench press, and I managed a very long pause with it. I’m feeling very comfortable on the bench these days.