Yeah, I was gonna say, wait a second…how was this a nightmare?
You duplicated a PR that you hit for the first time like a week ago, lol.
Yeah lol, if I’d realised what it was in the first place it would have been a good session. But because I thought I’d hit 220kg then realised I hadn’t, all I’m left with is a feeling of crushing disappointment lol. Funny how the mind works!
I know exactly how you feel. A few months ago I had a PR set on bench with a weight I thought I’d get 10-12 reps with and I easily got 20. Thinking I was having the day of all days I went for a 1RM and failed then afterwards realised the PR set was 10kg too light.
Your deadlift is definitely coming along great though, all those kettlebell swings are helping no doubt.
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Blown out blood vessels are some of the best PRs dude! On a bad day, those always make me feel better, haha.
We’ve all had those miscounts before. It happens dude. Just a chance to try out a new weight.
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@caesium32 - Thanks brother!
@T3hPwnisher Yeah man, and it was actually much closer than I would’ve thought! All good.
T-Ransformation: Week 6 - Pistols
Pistol Squats
BW: 10x1
Bodyweight: 97.4kg
I was super pushed for time so just did these while cooking dinner. They were some of the best I’ve done this log, almost all reps were crisp and (reasonably) powerful. I was wearing my knee sleeves, unlike the last few times, but I don’t think they made all the difference. I think it was just a better day.
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T-Ransformation: Week 6 - Run
Run
2.7miles
Time: 30:08
Bodyweight: 97.7kg
I was a little hungover today and had to get up earlier than usual, so I’ve been feeling pretty weird all day. 2.7 miles is a personal best, so I’m very happy with that. As usual the limiting factor was my calves, but they’re definitely improving.
I’m going to go to bed early tonight and smash some deadlifts and presses tomorrow.
T-Ransformation: Week 6 - Shit!
Deadlifts
160kg: 2 - belt, straps
170kg: 2
185kg: F, F
What a fucking joke.
Press
60kg: 5 - belt
72.5kg: 3
60kg: 5
50kg: 12
Bench Press
100kg: 2x5
Back Extensions
BW: 50
10kg: 40
20kg: 30
BW: 50
Complete deadlift disaster. 185kg felt like it was glued to the ground, it didn’t even budge. Horrible feeling. My lower back didn’t feel great this morning, but nothing unusual. I imagine it’s mostly due to overdoing it last time, as well as driving for over 4 hours yesterday which always tightens my hips up.
I’m not really sure where to go from here, regarding the challenge. I think I’ll do a very light deadlift session in the next few days (no more than 140kg) and then do the challenge late next week. At least I know I can hit the press weight.
3 Likes
Deadlift Strategy
Going forward I’m going to limit myself to one deadlift session per week. I think previously I could get away with going heavy twice a week along with various other bodyweight and kettlebell lower body days, but now I’m getting strong enough that it’s becoming too taxing. Especially as I naturally tend to work at a high percentage of my one rep max. I really like this Tim Henriques routine, so I plan to run it again, but I will be strict in only doing it once per week.
I think I should adjust the rest of my training a bit too. My timed kettlebell swings have felt very effective, so I’m definitely going to keep them in, but now I’m going to do 5 rounds instead of 3. I think I will do this on the same day that I do a shorter run. I’ve also got a bit of an itch to try Turkish get-ups again, I’m not sure where I’ll fit them in. Finally I think I’ll do a bodyweight/longer run day. So it will look like this:
1) Deadlifts, gym assistance (pull-ups/press/machines)
2) Kettlebell swings, kettlebell assistance (single-handed/TGUs/rows), short run
3) Long(er) run, bodyweight (pistols/push-ups)
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Less is definitely more when it comes to the deadlift. Pull enough to keep the technique and “feel” heavy’ish weight and move on. No need to let one lift wreck you for the rest of the week when you got other things to do.
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T-Ransformation: Week 6 - Kettlebells
Kettlebell Swings
40kg: 10x5 - EMOM
40kg: 3x20 - E2MOM
Band Pull-Aparts
Blue: 4x25
Bodyweight: 97.3kg
My back felt pretty rough this morning, so I thought I wouldn’t be able to do swings, but psyched myself up to do 5s and they felt fine so I did 3 sets of 20. So that’s encouraging.
T-Ransformation: Week 6 - Summary
Bodyweight: 97.4kg
Training: 2 runs - good, very poor second deadlift session
Nutrition: meh
Not much to say about week 6. The 2.7 mile run was good, the second deadlift session was pretty bad. I’m glad I could hit my press target weight for 3 solid reps.
I’m looking at doing our Oh Press and Deadlift Challenge next Friday. Holding steady at 235 (usually weigh late in the afternoon) so going to use 175 for the Press and 475 for Deadlift. That’s of course I end gaining a ton of weight between now and then! Feel good about the Press weight but 475 on a Deadlift is that certain weight where I could either get 5-6 reps or it stay glued to the floor!!
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Yeah I’m thinking Thursday or Friday too. I’m pretty glad with how this challenge worked out, these weights are going to be tricky for sure! Very difficult to say how it will go!
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T-Ransformation: Week 7 - Kettlebells
Kettlebell Swings
20kg: 5x50
Just a nice active recovery session today. I might do some light deadlifts tomorrow. My lower back feels pretty fragile.
T-Ransformation: Week 7 - Gym
Deadlifts
140kg: 5x2
150kg: 1
160kg: 1
Deload - belt, double overhand
Press
60kg: 5x5 - belt
Bench Press
100kg: 5
95kg: 7
90kg: 8
85kg: 10
80kg: 8
Nice reverse pyramid, felt very good.
T-Bar Rows
40kg: 4x10
Back Extensions
BW: 3x50
EZ Bar Curls
40kg: 4x8
Hanging Leg Raises
BW: 20, 20, 15
This was a great upper body/deadlift deload session. The deadlift reps were fast, but my lower back still felt fragile. I’m glad I managed to stop myself from pushing heavier. It’s unfortunate that I’m going into the challenge without having redeemed my bad day - that’s not ideal from a mental point of view. The upper body stuff all felt great though.
I think I’ll do a long run tomorrow and then I won’t do anything too intense until the challenge on Thurs/Fri.
T-Ransformation: Week 7 - Kettlebells/Run
Kettlebell Swings
40kg: 3x20
Run
1.9miles
Time: 21:57min
Kettlebell Swings
40kg: 3x20
Bodyweight: 95.9kg
Great session today. My lower back now feels about back to normal, and the run felt solid. Decent amount of elevation on this run, and my calves coped well.
T-Ransformation: Week 7 - Challenge Day!!!
Deadlifts
70kg: 10
100kg: 3
120kg: 1
140kg: 1 - belt, straps (double overhand)
160kg: 1
180kg: 1
195kg: 4 - straps off, mixed grip
Press
20kg: 15 - belt on
60kg: 4x1
72.5kg: 3
Pull-Ups
BW: 3x6
Pistol Squats
BW: 5x1
Bodyweight: 96.9kg
Ok so this was my offering for the challenge with @MaazerSmiit, @jblues85 and @ActivitiesGuy. For anyone interested our challenge is maximum reps with double bodyweight deadlifts and three quarters bodyweight overhead press. I was planning to take a rest day, but I felt pumped on my drive home from work and wanted to push myself.
I was pleasantly surprised with how the deadlifts went - my lower back held up very well. Rep 3 was tough and rep 4 was a real grind. The presses weren’t quite as good - I was shooting for at least 4. There isn’t a rack at my gym and so I had to clean the barbell, which may have impacted my total, but I’m not going to make excuses!
The videos are taking a long time to upload to youtube, so I’ll post them in a couple of hours when they’re ready.
3 Likes
Deadlifts looking really good! Back position has improved a lot. Your first 3 reps on press looked a lot easier than mine did too, you just don’t have the whole Maazersmiit shuffle grinding technique down for that last one 
I will agree with above, your deadlift looks miles (or kilometers for you!!) better than a few months ago. Your Press looks solid as well. Have you tried a false grip on your Press? I know it’s scary and weird to think about that when having to Power Clean your first rep. No way I would go with a thumbless grip on bench but on the overhead press I feel the bar tracks a lot better. It took some getting used to, but once I got into the habit of catching the Power Clean in the rack position with a thumbless grip, good things started happening!
1 Like