You mentioned before you don’t work it very often, so why not see where it’s at? Good thing about maxing an OHP is that it doesn’t really tax you much, even if you fail it.
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Hehe maybe once I’m into a strength phase
Been neglecting rear delt stuff for a long time. Sounds like a recipe for disaster lol.
Brainstorming some stuff to throw into the routine that I can do anywhere quickly and is bang for buck:
Band Pull Aparts
Band Face Pulls
Y Raise
External Rotations
Volume Deads/Bench
Deadlifting on a stiff bar for the first time in forever didn’t feel terrible. Performance is down but deload coming up so should be aight. Feels far from “good” but looks like stiff bar pulling is around about on par with my historical best rn. Progress
TnG Bench for volume went alright. 48 reps total @ 100kg was pretty straightforward. Work capacity is up on bench. On a good day could probably hit TnG 2 plates for a rep PB like 15 reps maybe more. Getting away from powerlifting specificity even for a hypertrophy/volume block at that point I guess. Progress
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Deload wise i think benching can be pushed a while more but my squat/deadlift needs a deload soon. My backs feeling bit smashed so probably a good time. It’s easy enough in practice just needa ask the Sheiko Gold app for some easy squat/deadlift sessions.
Still trying to stay in the mindset of building a bigger base than ever before. It’s tougher to stay on plan when u don’t hit something close to a heavy PR every week or two.
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Block Review
Deloading latter half of this week on squats/deads but still pushing bench so block review: Been solid. Couple of rep PRs. If anything I haven’t been hitting the variations, machine work and accessories as much as I was hoping to. Like haven’t hit any leg press for weeks and only a few high bar squats even tho they good.
I’m not able to train high frequency consistently because of uni demands and after hitting some comp work I’m pretty smushed usually.
Next block Ima chill on the comp work a bit. Maybe a little bit like rotating it in once a week so I have more time and energy for close variations, machine and accessory work. Sheiko Gold prescribes comp work often enough but also allows u the option to swap it out so that’s what I’ll do.
Will be pretty busy in life next few weeks (months maybe lol) also so if I don’t have to rest 5mins between heavy comp squats and instead bang out volume on leg press or something it’ll work out better in many ways.
Squat - Heavy
Really didn’t feel too hot coming in today on the back of a week of (and continuing) terrible sleep and terrible uni/work commitments.
Mentally was resolved to get in work and earn a deload. In explicably performance was up and hit a PR double @ 187.5kg which moved better than when I hit 185x2 few weeks ago. Didn’t even go off program; Coach Robo Sheiko bumped the weights up. Very tempted to go for a new 1RM given performance was up at that level today But I’m a good boi.
Again goes to show that going in and taking as much as your fatigue allows is a solid mindset. No self fulfilling prophecies of bad performance or psyching yourself out wanting something big that may be beyond u on that given day.
Oh ye also PB double in wraps too lel @ 202.5kg. Didn’t execute very well but I’ll take it (Wrote the top bit half way thru the sesh)
Finished with high bar squats top set 145kg x many squat rep PR regardless of variation. Hard lol. Deload earned. Pig out.
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Your squats continue to look effortless.
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Stress = PBs.
Message received.
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RPE Gains ye buddy
Sounds like ur referring to the principle of SRA: Stimulus Recovery Adaption. Directed application of stress is the first step to gains. Smart man.
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You clearly did enough believing here, nailing massive PRS all over the place #strongbelievingpig
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Lol I guess. I believe in all the work I’ve done in the lead up to anything.
When you’re setting PRs without even straining then just stick with the plan and keep it going.
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I’m progressing seems. Yesterdi everything just lined up well for high performance/readiness to actually hit PRs. Don’t mind grinding through some productive training without PRs because of having some fatigue around most of the time
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Hard to predict performance because a lot goes into it but gonna try given that more predictable training is useful.
So for today’s bench sesh I’m rested technically from benching but just hit a big squat sesh yesterdi. General recovery things are average. Will use caffeine. Predicting a medium workout. Plenty productive.
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How are your toes ?
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I’ve not factored that in my friend. Though they are important my toes are pretty consistent though so shouldn’t be the cause for any changes.
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If they are all intact then you are good to go. I would say readiness is 99%+. Go smash it.
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Bench-Light
Prediction was bit off. Light bench day was what I was capable of today. Weights felt heavi ish in the hands and through the press.
Slingshot Bench, Dips and accessories today. Solid work. Did AMRAP dips with 20kg which was fun. Front delts burnt out. Dunno if that’s useful to know or not.
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