Today I see enhancements in my energy levels, I think my resolution was right and it was a deficiency in some mineral and vitamins. I’ve added iodine (kelp), Vitamin B complex, magnesium and Omega-3. I also increased my salt intake. Today I performed better than last month and my hands didn’t get very cold during the day. I also pushed myself as much as I can.
Squat form today was good, I did my best to achieve hard form. Oly shoes also enhanced it to much and I never felt loose again like before. Depth was also good. I’m working on my squat mobility daily (I do lazy lifter drills daily) to enhance joint flexibility. I could hit proper depth today during all sets without issues. Also I’m re-learning how to brace my abs and push hard against lifting belt for better support.
Main Lift: Squat
Warm Up:
1 x 10 @ 20kg
1 x 8 @ 30kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
Work Sets:
1 x 3 @ 105kg
1 x 3 @ 120kg
1 x 4 @ 135kg (rep PR)
1 x 3 @ 135kg (I repeated the last set again to crush my ego limits)
FSL:
3 x 5 @ 105kg
Assistance:
Front Squat:
5 x 10 @ 50kg (weight was not much challenging, but because my grip is Olympic; wrists give up early, I will work more on their flexibility in order to increase load and time)
RDL:
5 x 10 @ 60kg
Bulgarian Split Squat:
3 x 10 @ body weight (will add weight next week as I didn’t feel burning into my quads)
I tried using straps, also tried the crossed hand grip. Both didn’t work well because of the old injury in my collar bone. The best grip that worked is the Olympic. Anyway it is a better chance to improve wrist and forearm flexibility. Someday I will add power cleans to my training so I will be ready for this.
Better, at least it looks it. You said you’re feeling better, so obviously something is working. I think it is best to continuously evaluate training efficacy, and make changes cycle by cycles based on the results of the evaluation.
More improvements in the energy, although I didn’t set rep PR in the press because of shoulder pain under high load but I crushed FSL with less rest periods, and superset isolations with all big lifts. My pull up improved and movement was quicker.
Main Lift: Press
Warm Up:
1 x 10 @ 20kg
1 x 5 @ 30kg
2 x 3 @ 40kg
1 x 2 @ 50kg
Work Sets:
1 x 3 @ 55kg
1 x 3 @ 62.5kg
1 x 3 @ 70kg (with pain at last rep)
FSL:
5 x 5 @ 55kg
Assistance:
Pull Up (wide grip):
5 x 6 @ body weight (superset with FSL)
Long bar two-arms T-Bar Row:
4 x 12 @ 50kg
BB Shrugs (Volume day):
Warm Up:
1 x 20 @ 60kg
1 x 20 @ 80kg
1 x 20 @ 120kg
Volume Sets:
3 x 30 @ 80kg
Bent-over delt raise (superset with BB shrugs)
4 x 30 @ 5kg
Band Pull Apart (superset with press warm up, T-Bar row)
250 reps total
I do my best to get new rep PRs. Supplements do a good job as we as increase of sodium. I’ve begun to feel warm during day and during workouts and inflammation and soreness post workout decreased. I’m adapting to the increased workout volume which is good progress. Mentally; I’m better now although my sleeping pattern hasn’t changed.
I found a good loop resistance band and got it. It is stiffer than the low quality one I have, so I can include face pulls and some other isolations between sets. Today also I’m going to set an order for EliteFTS resistance bad set, Knee sleeves and elbow sleeves, so I had all my primary gear before I move back to Egypt.
I noticed that the biggest plate I have (20kg) diameter is less than the standard Olympic plate diameter, and checked bar height related to my shins while deadlifting and found that bar is too low. It sets only 5cm above my ankle so it is not in the mid-shin. It looks like I deadlift from deficit!! Anyway it is good as my form is rigid. Later I may add 1" wood platform to raise the bar.
Deadlift session for today was powerful, I hit 4 reps on the last set (rep PR), the calculated 1RM is equal to the real 1RM I got before. I was welling to hit the 5th rep but my form flawed.
During assistance squat I’ve begun to experience better bracing of core muscles, and could activate my core muscles better during ascending from the hole.
Main Lift: Deadlift:
Warm Up:
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg
Work Sets:
1 x 3 @ 125kg
1 x 3 @ 145kg
1 x 4 @ 162.5kg (rep PR)
FSL:
3 x 5 @ 125kg
Assistance:
Squat (60% TM):
Warm Up:
1 x 5 @ 20kg
1 x 5 @ 40kg
1 x 4 @ 60kg
1 x 2 @ 80kg
Work Sets:
5 x 5 @ 90kg
BB Row (Wide grip):
5 x 10 @ 70kg
Good Morning:
1 x 10 @ 40kg (felt very easy)
1 x 10 @ 50kg (still easy set)
3 x 10 @ 60kg (not challenging, but working good after heavy deadlift)
Sure I can raise it, but because I workout with my wife and she is shorter than me we have to adjust it to match her height when we workout together at same time.
It looks OK. You would probably do better to control your unrack more though. It looks more like you sweep the bar up and start walking out without first making sure you’re in position. Stand up, lock in, one foot back, other foot back, step in or out if necessary, let the bar settle, air, squeeze, go.
Your squat seems fine. It looks like you pitch forward in the later reps and maybe round your lower back back that could be the jumper.
Did well today; new rep PRs in assistance exercises. Also new resistance band worked my back hardly.
Main Lift: Bench Press
Warm Up:
1 x 10 @ 20kg
1 x 8 @ 30kg
1 x 5 @ 40kg
1 x 3 @ 60kg
Work Sets:
1 x 3 @ 77.5kg
1 x 3 @ 87.5kg
1 x 4 @ 100kg (not a rep PR, but good improvement in shoulder joint health, no pain at all)
FSL:
5 x 5 @ 77.5kg
Assistance:
Chin Up (grip width varied each set from very wide to very narrow) Superset with FSL
1 x 10 @ bw
1 x 10 @ bw
1 x 10 @ bw
1 x 8 @ bw
1 x 12 @ bw (Rep PR)
Kroc Row:
1 x 15 @ 20kg (warm up)
1 x 35 @ 47.5kg (all out set, rep PR!!, building my way to 40 reps)
3 x 25 @ 30kg
BB Shrugs (Heavy day):
Warm Up:
1 x 20 @ 60kg
1 x 20 @ 80kg
1 x 20 @ 100kg
Work Sets:
2 x 20 @ 120kg
DB delt raise: (superset with shrugs)
4 x 30 @ 5 kg
Band pull apart: (superset with bench warm up)
180 reps
I have many tasks to do today after 06:00PM and two appointments with buyers who will buy my refrigerator and car, so returned back early from office and decided to do my workout. Pre workout meal was a can of tuna, banana and coffee. For my good luck I did well and my energy wasn’t down. I hit new rep PR in squat which I’m very happy of.
Main Lift: Squat:
Warm Up:
1 x 10 @ 20kg
1 x 5 @ 40kg
1 x 3 @ 60kg
1 x 2 @ 80kg
1 x 2 @ 100kg
Work Sets:
1 x 5 @ 112.5kg (7 RPE)
1 x 3 @ 127.5kg (8 RPE)
1 x 3 @ 142.5kg (9 RPE, rep PR. I raised rack for the last set so I don’t waste energy and lose focus)
FSL:
3 x 5 @ 112.5kg
Assistance:
Front Squat:
5 x 10 @ 50kg
RDL:
5 x 10 @ 60kg
Bulgarian Split Squat:
3 x 10 @ bodyweight (my balance is better than last week, next week will add weight)
I hadn’t had time for dinner yesterday, and today I missed my lunch, trained on empty stomach with only one meal (3 eggs, slice of bran bread and 1tbsp of peanut butter) between yesterday’s and today’s workout. My energy was on top without any problems and I could finish all prescribed exercises. That’s emphasizes that it was only a problem if vitamins and minerals that put me down last month.
Main Lift: Press
Warm Up:
2 x 10 @ 20kg
1 x 5 @ 30kg
1 x 3 @ 40kg
1 x 2 @ 50kg
Work Sets:
1 x 5 @ 57.5kg
1 x 3 @ 65kg
1 x 2 @ 75kg (rep PR, although I’m not happy with my form in the 2nd rep. Couldn’t do more reps)
FSL:
5 x 5 @ 57.5kg
Finisher:
1 x 10 @ 40kg
Assistance:
Pull Up (wide grip):
5 x 6 @ body weight (superset with FSL)
Long bar two-arms T-Bar Row:
5 x 12 @ 60kg (10 kg more than last week and 1 more set)
BB Shrugs (Volume day):
Warm Up:
1 x 20 @ 60kg
1 x 20 @ 80kg
1 x 20 @ 120kg
Volume Sets:
3 x 30 @ 80kg
Bent-over delt raise (superset with BB shrugs)
4 x 30 @ 5kg
Band Pull Apart (superset with press warm up, T-Bar row)
300 reps total
Maybe, maybe not. It sounds like a one-off lucky day for you more than anything. I would almost guarantee if you tried training on so little food again it would be a rather unpleasant experience.
