02.03.14
Accumulation, week 3
Overhead press:
5 x 42.5 kg
3 x 47.5 kg
3 x 52.5 kg
7 x 42.5 kg
Close-grip paused bench press:
3 x 8 x 70 kg
Incline dumbbell press:
6, 5 x 36 kg
Seated rows:
20 x 45 kg
12 x 55 kg
12 x 65 kg
Triceps extensions:
2 x 15 x 45 kg
Training was good today. That is all. Time to start a new phase on Tuesday with more intensity and less volume.
04.03.14
Transmutation, week 1
Deadlifts:
5 x 90 kg (paused at knee)
5 x 127.5 kg
5 x 147.5 kg
7 x 165 kg @RPE 8-9 + straps
5 x 147.5 kg
7 x 127.5 kg @RPE 8
Paused squats:
6, 6, 5 x 85 kg
Leg curls:
2 x 8 x 50 kg
Hanging leg raises (toes to bar):
8, 6 x BW
This was the first conventional deadlift workout of mine in a couple of months and it felt pretty good, although the volume was still higher than I’m used to for deadlifts. We’ll see if the highish volume helps me at all after this six-week mesocycle. Ideally I’d like to be able to pull 180 kg for 10 reps within this year, so I’ve got to work a bit on pulling more than 5 reps.
06.03.14
Transmutation, week 1
Bench press:
5 x 60 kg
5 x 75 kg (paused)
5 x 87.5 kg
7 x 100 kg @RPE 9
5 x 87.5 kg
10 x 75 kg @RPE 8
Pull-ups:
3 x 8 x BW
Incline DB press:
8, 6 x 31.5 kg
Dumbbell curls:
2 x 10 x 13 kg
Band pull-aparts:
5 x 15 x single red band
Training felt pretty shitty today. I’m not sure if I wasn’t properly recovered from my deadlifting on Tuesday or if external issues over the last couple of days led to my poor performance, but I wasn’t able to hit the groove for bench press. Was hoping for 8-10 reps on my top set with another rep or two in the tank, but could barely eke out 7. I think it’s time for lots of food and some salt baths.
07.03.14
Transmutation, week 1
Squat:
5 x 60 kg
5 x 85 kg
5 x 100 kg
5 x 112.5 kg @RPE 9
5 x 100 kg
5 x 85 kg
Front squat:
3 x 8 x 80 kg
RDL:
2 x 15 x 80 kg
45 degree hypers:
2 x 25 x BW
Didn’t feel the best this morning, but got things done. Did the first full back squat workout since having finished the Russian squat program four weeks ago and things felt OK. Looking back, I think 112.5 kg for five reps is actually a PR as I suck at reps. But I still would’ve liked six or seven reps there. Will keep working forward.
09.03.14
Transmutation, week 1
OHP:
5 x 40 kg
5 x 47.5 kg
5 x 52.5 kg @RPE 9
5 x 47.5 kg
10 x 40 kg @RPE 8
Close-grip paused bench press:
3 x 8 x 65 kg @RPE 7-8
Seated rows:
12 x 65 kg
10 x 75 kg
8 x 80 kg
Dips:
2 x 12 x BW (explosive, focus on triceps)
Training was pretty good today. I’m starting to get the hang of overhead pressing again but am still nowhere near where I want to be in terms of strength or mobility (the latter is obviously restricted by the former). Will have to work on that even harder, since I’m sure it’ll have a positive influence on my bench. To put things in perspective: my current bench PR is 125 kg, while my current OHP PR is exactly half that number. Pretty pathetic, but plenty of room for improvement.
11.03.14
Transmutation, week 2
Deadlift:
3 x 120 kg
3 x 137.5 kg
3 x 155 kg
5 x 175 kg @RPE 8-9 (vid; rep PR)
1 x 190 kg @RPE 8-9 (vid)
3 x 155 kg
8 x 137.5 kg @RPE 8
Paused squat:
3 x 4 x 92.5 kg
Leg curls:
2 x 8 x 50 kg
Hanging leg raises (toes to bar):
8, 7 x BW
Training was pretty good today; I hit a rep PR with 175 kg and had another one or two left in the tank for sure. That said, I’m only now beginning to focus on reps again with my deadlifting. Decided to go up to a single with my training max, which felt OK, if somewhat slow. I’ve included a video because I’d like to know from you folks what I might be able to improve technique-wise. I first of all think I need to work on speed, especially in the hip hinge. But you’ll notice the first rep of the five-rep set looked somewhat shoddier than the ensuing reps. Maybe a product of touch-and-go, but it might also have to do with my set-up.
12.03.14
Transmutation, week 2
Bench press:
3 x 70 kg
3 x 82.5 kg (paused)
3 x 92.5 kg
6 x 105 kg (tied PR) @RPE 9-10
3 x 92.5 kg (paused)
10 x 82.5 kg @RPE 8-9
DB curls:
2 x 11 x 13 kg
Band pull-aparts:
4 x 20 x single red band
Had to cut today’s training short because of a meeting. Will make up the lost sets tomorrow and/or on Sunday. Felt good overall, I was happy with my tied PR since I was fairly tired going into today’s session and the first two sets felt like bullcrap.
13.03.14
Transmutation, wekk 2
Squats:
3 x 70 kg
3 x 92.5 kg
3 x 105 kg
3 x 117.5 kg @RPE 10
1 x 125 kg @RPE 9-10
3 x 92.5 kg
Front squat:
3 x 6 x 90 kg
Sumo deadlifts:
5 x 100 kg
3 x 140 kg
2 x 160 kg
1 x 180 kg
1 x 190 kg
1 x 200 kg
1 x 210 kg (PR; vid) @RPE 9-10
Hyperextensions:
2 x 20 x BW
Interesting training session today. First of all, squatting felt like crap. I just can’t get my technique down and won’t get any stronger at reps. 117.5 kg and 125 kg felt like a ton, even though they’re a good 20-25 kg under my 1RM. I was pretty frustrated and wanted to work on my hip hinge some, decided against RDLs and went straight to sumo deadlifts, which I hadn’t performed in about five months. Everything felt light. I went up to 210 kg (10 kg sumo PR) and decided to stop. But I’m beginning to think that I should train sumo more often, because it’s evidently stronger than my conventional.
Here’s a vid of the PR. I know I need to work on pushing out my knees and bringing down my hips.
16.03.14
Transmutation, week 2
Overhead press:
3 x 40 kg
3 x 45 kg
3 x 50 kg
3 x 55 kg @RPE 9
3 x 50 kg
7 x 45 kg @RPE 8-9
Close-grip bench press:
2 x 8 x 70 kg
Paused bench press:
3 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 110 kg @RPE 10
Pull-ups:
8, 8, 6 x BW
Triceps extensions:
2 x 15 x 40 kg
It was my wife’s birthday on Friday so I’ve been eating, drinking and sleeping a bit off for the last three days. Training was OK this morning, but I definitely felt the fatigue. My OHP form is improving, though, which is good; hopefully I’ll be able to ramp up the weight there in a while.
Decided to do some paused bench press following my close-grip work. Worked up to a ME single, which was too slow. Still think I could pause 120 kg, and I might incorporate more paused work in the next few weeks to get there.
18.03.14
Transmutation, week 3
Deadlift:
5 x 120 kg
5 x 147.5 kg
3 x 165 kg (vid)
1 x 185 kg
1 x 192.5 kg @ RPE 9-10 (vid)
STOP
Paused squats:
4 x 100 kg
2 x 3 x 100 kg
I cut my workout short today because I was feeling like total crap. No energy in the tank at all. I still managed to take a vid of two deadlifts sets to serve as a form check; I was trying to keep my hips down at set-up and work on leg drive. The results are a bit sketchy, especially as I was very fatigued. My training max felt like 110% of my true max. Oh well, here are the results:
20.03.14
Transmutation, week 3
Bench press:
3 x 70 kg
5 x 87.5 kg
3 x 100 kg (paused)
2 x 110 kg @RPE 9
1 x 115 kg @RPE 9
2 x 110 kg @RPE 9
3 x 100 kg (paused)
5 x 90 kg
BP top iso hold (after top set of bench press):
10" x 130 kg
10" x 150 kg
Pull-ups:
3 x 8 x BW (widish grip, bit harder)
Incline DB press:
6, 5 x 33.5 kg
DB curls:
9, 8 x 14.5 kg
Band pull-aparts:
2 x 20, 5 x 25 x single red band
Training was pretty good today, all things considered. My wife has a cold right now and I feel as though I narrowly dodged the bug. Because of this, I don’t feel sick, but still a bit out of energy. I was impressed that I could push through this bench training so well. Decided to do a bit more volume at the highish end of my intensity and it felt alright. Could’ve squeezed out another rep at each of my 110 kg sets, which would’ve probably been a PR. I feel good for a 130 kg touch-and-go in the near future, but I need to work on my paused stuff.
21.03.14
Transmutation, week 3
Squat:
3 x 70 kg
5 x 100 kg
3 x 112.5 kg
1 x 125 kg @RPE 9
1 x 135 kg @RPE 10
0 x 140 kg
Sumo deadlift:
5 x 70 kg
5 x 120 kg
3 x 140 kg
2 x 160 kg
1 x 180 kg
1 x 200 kg
1 x 220 kg (10 kg PR)
0 x 227.5 kg
My squat training was shitty as usual today. Went for 140 kg, which I should’ve got, but I went too deep in the hole and lost tightness. Had to bail. I was frustrated and decided to “practice” some sumos before beginning the next mesocycle with them on Tuesday. Ended up hitting a 10 kg deadlift PR of 220 kg. This was a slow, ugly rep and probably would’ve been red-lighted in competition (I don’t think I hitched, but the bar stopped moving for like five seconds), but I’ll take it. Decided to go for gold and attempt 227.5 kg/500 lbs, but I couldn’t break the floor. Good thing, too, it would’ve injured me.
I’m excited for the next three weeks. Just need to figure out a way to get my squat up.
24.03.14
Transmutation, week 3
Overhead press:
3 x 40 kg
5 x 47.5 kg
3 x 52.5 kg
2 x 1 x 60 kg @RPE 10
Barbell floor press:
5 x 60 kg
3 x 100 kg
4 x 2 x 100 kg
Barbell rows:
3 x 5 x 80 kg
Straight-arm lat pulldowns:
12 x 50 kg
2 x 10 x 60 kg
Today was crappy. I was totally gassed from my weekend trip to celebrate my wife’s birthday in her hometown and noticed having not have gotten enough sleep or eats over those two days. Going to try to power nap sometime this afternoon and get back in gear.
24.03.14
Transmutation, week 3
Overhead press:
3 x 40 kg
5 x 47.5 kg
3 x 52.5 kg
2 x 1 x 60 kg @RPE 10
Barbell floor press:
5 x 60 kg
3 x 100 kg
4 x 2 x 100 kg
Barbell rows:
3 x 5 x 80 kg
Straight-arm lat pulldowns:
12 x 50 kg
2 x 10 x 60 kg
Today was crappy. I was totally gassed from my weekend trip to celebrate my wife’s birthday in her hometown and noticed having not have gotten enough sleep or eats over those two days. Going to try to power nap sometime this afternoon and get back in gear.
25.03.14
Transmutation, week 4
Sumo deadlifts:
3 x 110 kg
5 x 130 kg
5 x 150 kg
5 x 170 kg @RPE 9
5 x 150 kg
5 x 130 kg
Front squats:
3 x 5 x 90 kg
Hyperextensions:
3 x 20 x BW
Still a bit weak today. Need to rest quite a bit.
27.03.14
Transmutation, week 4
Bench press:
4 x 70 kg
5 x 77.5 kg (paused)
5 x 90 kg (paused)
5 x 100 kg @RPE 8
3 x 110 kg @RPE 9-10 (rep PR)
1 x 117.5 kg @RPE 9-10
Pull-ups:
9, 8, 8 x BW
Incline DB press:
2 x 6 x 33 kg
DB curls:
8, 7, 7 x 15.5 kg
Band pull-aparts:
5 x 10 x double red
Training went well today despite the fact that I feel like junk. Seem to have skirted a bug that my wife had; I didn’t become sick but don’t have the best energy levels. Nevertheless, I managed to hit a PR for a triple and probably could’ve eked out another rep.
By the way, I’ve been kinda plateaued at between 86 and 87 kg bodyweight for a while now, even though I have consciously been upping the calories. I think my metabolism has acclimatized itself and I’ll need to give it a jumpstart to get up to 90 kg. It’d be nice to be there or a bit north of that by my first meet.
Speaking of meet, I’m leaving for Canada for twelve days in a month and might decide to do a mock meet either directly before that or a week and a bit afterwards. I’m running a week of realization prior to the Easter days and could use that as an excuse to throw big-ass weights around. Or I could see my trip as a deload and then run another realization week before tapering for a couple of days and then testing. Either way, my goals for the mock meet would be:
150 kg squat
125 kg bench press
227.5 kg deadlift
(502.5 kg/1102.5 lb total)
Ideally I’d like to get my lifts up to 160/135/235 (530) before competing; there isn’t anything interesting in terms of meets here on the horizon, so I might have some time to work towards these goals.
28.03.14
Transmutation, week 4
Squats:
4 x 80 kg
5 x 90 kg
5 x 102.5 kg
5 x 115 kg @RPE 10
5 x 102.5 kg
5 x 90 kg
Block pulls (upper-mid shin):
3 x 140 kg
3 x 180 kg
1 x 200 kg
1 x 220 kg
0 x 230 kg (aaaand I’m beat-up)
4 x 2 x 180 kg
Hanging leg raises, toe to bar:
2 x 8 x BW
Training again felt a bit crappy today. Squatting was difficult as I was super tight and somewhat painful in the groin and upper thigh area. I think that was from doing sumo for volume on Tuesday for the first time in a while. Decided that I’m going to do some block pulls for the next few weeks to strengthen my lockout. Ended up missing on a weight that I should’ve had, but otherwise everything felt OK.
30.03.14
Transmutation, week 4
OHP:
4 x 40 kg
5 x 42.5 kg
5 x 47.5 kg
5 x 55 kg @RPE 9-10
5 x 47.5 kg
5 x 42.5 kg
Paused bench press (1-2")
5 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 115 kg @RPE 10
3 x 1 x 110 kg
2 x 100 kg
Barbell rows:
5 x 5 x 80 kg
Band pull-aparts
5 x 10 x double red
Training was OK today, although I was a bit tired from losing sleep thanks to daylight savings time kicking in here. What a load of hooey. My OHP technique is getting better again. Met a powerlifter at the gym today whose best squat is 325 kg. Amazing.
Oh, and I just looked it up. Dude is also junior world record holder in bench press. He benched 285 kg as an 18 year-old last year. Holy sheeeit.