^Lol, it’s a genius one. I notice you’re based in Blighty as well; whereabouts are you?
Sunday 17th June
Strict Mil press - 60kg for max singles in 20 mins.
Managed 23 reps. This was fun.
Rear Delt flyes
5 or 6 x failure
BB curls
30kg 3x8
40kg 2x5
I like the uncle format for main lifts.
Eh, might as well remind people I have a blog going on about lifting and metal. Check it out…
I’ve had my first comment. It makes me feel special.
[quote]Dave-P wrote:
Eh, might as well remind people I have a blog going on about lifting and metal. Check it out…
I’ve had my first comment. It makes me feel special.[/quote]
hipster
[quote]spar4tee wrote:
hipster[/quote]
Half-hipster - Instead of whining about everything that’s shit, I promote all that is awesome. But still, having a blog does = hipster.
Squat day
60kg x5
80kg x5
100kg x3
110kg x1
120kg x1
130kg x1
135kg x1
140kg x1 - kinda stalled a bit as I lost tightness in the hole (lol) but got it up eventually (lol)
130kg 3x2 - The second reps of these sets were consistently shit. My perfect practiced squat form literally falls apart after the first rep. I rationalise it to myself by saying that you only do one rep in a competition. And all my lifting goals are for one rep, so I suppose it’s OK.
So to work on this tightness and drive out of the hole issue, I did:
Rock-bottom pause squats.
100kg 2x1
110kg 10x1. These really made me drive through my sticking point, and probably will carry over to my squat by giving me more brute strength out of the hole.
Eating time. A tip I’ve remembered is adding double cream to shakes and milk. Adds 470cal per 100ml, so very easy to add lots of calories.
Friday 22nd June
Deadlift Day
Warm-up - 30 hip swings each leg, with some stretching and prying.
Speed pulls
100kg 5x1
Deficit pulls - work to 3RM
80kg x3
100kg x3
120kg x3
140kg x3
150kg x3
155kg x3
160kg x3 - Holy fucking shitballs!!! I realised a while after I did this how fucking enormous a PR this is. FUCK ME I’ve never pulled 160kg x3 off the floor before, let alone from a deficit. And this was a decent set. This was double bodyweight for 3 reps off a deficit. Fuck I’m so happy. 180kg is gonna drop like a fly at this rate.
BB rows
80kg x5
60kg 4x10
Shrugs
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10 - added straps
150kg x10
160kg x10
MY DEADLIFT PROGRESS IS COMING OUT FROM HIBERNATION!!! It’s so weird how you can struggle for ages at a weight, then suddenly smoke it.
This may have been helped by actually doing something that could be interpreted as a warmup before I pulled.
And a crushing song for shits:
Nice job on the PR brah.
[quote]xjusticex2013x wrote:
Nice job on the PR brah.[/quote]
wat is that pic
[quote]Dave-P wrote:
[quote]xjusticex2013x wrote:
Nice job on the PR brah.[/quote]
wat is that pic[/quote]
LOL
Monday 25th June
Squat
60kg x5
80kg x5
100kg x3
110kg x2
120kg x1
125kg x1
130kg 10x1
Oly pause squat
90kg 5x3
Tuesday 26th June
Bench Day
Bench
60kg x5
70kg 2x3
80kg 2x1
85kg 2x1
90kg 2x1, 1x3 - these reps were mostly horrible
100kg x1 - decent enough rep
Klokov Press
30kg x3
40kg 3x1
45kg 2x2
47.5kg 2x1
50kg x1 - this is a tough exercise.
Seated BB press
40kg 3x10
All of these sets were total shit - my mind was foggy and I just couldn’t get into the session.
And at this point, I had an enormous mental weakness moment - due to how shit my workout was going, I said fuck it to my lat, tricep and shrug work and decided to do some cleans instead. I’m now very pissed off with how vaginal this move was, but at least I got some decent bench and shoulder work in, plus decent cleans.
Squat cleans
40kg 2x3
50kg 3x1
60kg 2x1
70kg 2x1
80kg x1
Wednesday 27th June
Squat Day
Squat - work to daily max, then drop 5-10kg and do 3 singles.
60kg x5
80kg x3
100kg x2
120kg x2
125kg x1
130kg x1
135kg x1
140kg x1 - moved well
142.5kg x1 - max. Decent squat, no stalling.
135kg 3x1
Squat lockouts & holds from pin 7 - this gave about a foot of travel. No belt.
140kg x3
150kg x3
160kg x3
170kg x3
180kg x3
190kg x3
200kg x3
210kg x3
215kg x3. I noticed without exception that the second rep of all of these sets was the easiest. Interesting.
BW Back extensions
3x30
Decent squatting today. My knees are a bit achey for the first time ever, so I had to use some liniment to warm 'em up. They still ache now. I may have to look into specifically warming them up before I lift, or maybe get some knee sleeves.
Thursday 28th June
Deadlift Day - was meant to be tomorrow (friday) but I don’t think I’ll be able to train tomorrow.
Warm up - hip swings everywhar
Speed pulls
100kg 8x1
Rack pulls below knee - work to 1RM
100kg x1
120kg x1
140kg x1
160kg x1
170kg x1
180kg x1
185kg x1
190kg x1
192.5kg x1 - aww yeah. Slow off the pins as I eased into it, but moved decently. This is the heaviest weight I’ve ever had in my hands.
Chest bruiser rows
90kg 8 or 9 x 3
Shrugs w/ straps
120kg 5x20 - got a decent pump going with these.
Good day today - won’t be training tomorrow but I might fit in a small session on Saturday if I get time.
Well, I missed a couple days training due to graduation and hangovers, plus getting a job. So starting again where I left off.
Overhead day
Power medley (I made this up today) is 3 reps push press followed by 3 reps push jerk.
40kg - Power medley + 5 reps mil press
50kg - Power medley + 5 reps mil press
52.5kg - Power medley + 5 reps mil press
55kg - Power medley + 5 reps mil press
60kg - Power medley
65kg - Power medley - I added wrist wraps cos my left wrist was killing me for some reason.
BB Curls
30kg x10
40kg 3xF (10, 8, 6)
30kg 2x10
Rear delt flyes
1 massive set, rest pause to complete failure. Couldn’t be arsed with multiple sets. Killer.
Plate pinches
5 or 6 sets per hand for time. Pinching two 10kg plates. I’m not doing great, maybe 6-8 seconds once fatigued. I’ll work on these. They take minimal effort so I can’t really rationalise not doing them at the end of my session.
Fun session today with some new stuff chucked in for the hell of it.
Wednesday 4th July
Squat day
I put on a set of light knee sleeves and left them on throughout my session to get my knees warm. They didn’t offer any support.
40kg x10
60kg x5
80kg x5
100kg x3
100kg x2
120kg x1
130kg x1
135kg 10x1 - I think these are starting to pay off. My movement under a heavy (>90%) squat is becoming so automatic - just how I want. Eliminates the need for thinking come meet day.
90kg 3x10 - wow, I’d forgotten how much high rep squatting gasses me. Nice pump though.
I think that after I’ve reached my goal of 2xBW squat (about 165kg), I’ll focus on getting my 8 or 10RM squat up for HYOOGE QUADZ.
Thursday 5th July
Bench Day
Close-grip bench, short-ish rest periods
40kg x8
50kg x8
60kg x8
70kg x8
75kg x8
80kg x8 - brutal tricep pump
Close-grip incline, v. short rest periods
60kg 3xF (7,6,5) - lol, these are weak as piss.
JM Press
40kg 3x5
Quick session but left me with a nice pec and tricep pump. I will start to incorporate more rep work for my bench after the meet.
I won’t laugh at you brah
[quote]spar4tee wrote:
I won’t laugh at you brah[/quote]
Lol, fuck you and your ridiculous CG bench.
Friday 6th July
Squat Day
Warm-up - hip swings, light stretching
Squats - work to daily max, drop 5-10kg and do 5 singles.
60kg x5
80kg x3
100kg x2
120kg x1
130kg x1
140kg x1
145kg x1 - decent rep, matched best competition PR, while sore from Wednesday’s session. I’m getting so swole
135kg 5x1
Squat Lockouts - pin 8 (one pin lower than last week, so about 2.5 inches more travel). Significantly tougher at this position.
140kg x3
150kg x3
160kg x3
170kg x3
180kg x3
190kg x3
200kg x3
BW Back extensions
3x30
I felt my technique was great today, I felt my glutes firing more in the hole than usual. (no homo)