So friday at noon:
Deadlift:
236 x4
286 2x4
336 x3
belt
356 x3
396 x3
bottoms
426 2x3
446 2x2
straps
466 2x2
They were lightning fast as it turns out ED. Going in soon for round 2.
[quote]arramzy wrote:
So friday at noon:
Deadlift:
236 x4
286 2x4
336 x3
belt
356 x3
396 x3
bottoms
426 2x3
446 2x2
straps
466 2x2
They were lightning fast as it turns out ED. Going in soon for round 2.[/quote]
Because you’re doing it in a suit…if you’re dead set on training like a Russian, lose the deadlift suit. I know for a fact they very very rarely do any suited pulls except for 2-3 weeks out
Oh… Well thats interesting. But they squat in a suit 1-2 times a week???
Anyways:
Friday PM:
Rack pull from at the bottom of patellar tendon:
225 x5
286 x4
326 x4
376 x3
belt
416 2x3
466 4x3
506 2x2
Conventionals dbl overhand with smooth axle:
135 3x15
Power cleans with the axle (very hard on the grip): 135 3x5
Felt tired so I skipped the planned abs.
Oh PS:
I have been using the suit lately in order to practice my technique. It has been feeling better so I will probably drop it 1/2 - 2/3 of the time. I guess I am just a gear whore hahahaha. No really though, I just like to practice how I compete as much as possible. It strikes me as odd that they squat every week in a suit but don’t ever pull in one? Any particular reason??? Anyways, based on how fast those were today I would have been fine without the suit… I hope… lol
Ok so saturday am:
Bench:
135 x5
185 x5
225 x4
275 x3
295 x2
*shirt
315 x3
335 x2 - shirt ripping…
355 x1 - super easy rep but there is now a gap in my chest plate…
take of the shirt and burn it
295 4x3
meh…
Then I did a few sets of various abs.
Friday PM:
Bench:
185 x5
225 x5
*slingshot
295 x5
315 3x5
325 2x5
Pendlay rows: 185 2x3, 205 3x3
Hammer curls: 20lb 2x10
DB shoulder press: 45lb 2x10
Chest flyes: 20lb 5x10
Blasted through all this in like 40 minutes. Cardio session. Wasn’t planning on using the slingshot but as my shirt popped this morning, i didn’t have a chance to practice so I figured this would be a decent alternative. I think in January I will just bench raw at the meet as I have no shirt that will work. That is unless I cut some weight now and work on my super katana. Though i think I am just going to say fuck this shit and compete at 93kg.
Ok so sunday at noon:
Lousy squattin:
236 x5
286 x4
*belt
326 x4
*wraps
376 x3
416 x3
*bottoms
466 x3
486 x3
506 3x3
Bleh… Felt super slow. Meh. Going to have a nap now.
Ok so Monday AM:
Bench:
185 x5
225 2x4
260 2x3
295 2x3
315 2x2
330 x1
295 2x3
Excellent benching today. Speed was good except for the very last set. The 330 single flew up. Wasn’t a planned lift but I just wanted to fire up 150kg. Definitely felt good for 160kg. They were all paused btw… Like usual…
Chest flyes: 20lb 3x10
Rear delt flyes: 20lb 3x10
Hammer curls: 20lb 3x10
Regular curls: 25lb 3x8
Side raises: 25lb 3x8
Standing arnold press: 25lb 3x8
Walking on the mill from 7% incline 3MPH 10 minutes.
Goin in later for some deadlift technique work. Will film it today.
Monday PM:
Deadlift form work:
225 2x2
315 2x2
385 2x2
Standing OHP from the pins: 135 5x5
Few sets of lat pulldown
75lb x8 DB shoulder press then realised I was out of time
Bleh. Hopefully squats get owned tomorrow.
Bleh again… This morning I was out from 10-2pm and was insanely starving by the time I got home. Unfortunately squats did not feel good today. I kept losing tightness at the bottom. I also for some reason wasn’t sure about depth. I feel like I may have been trying to go too low. I forgot the cam so no videos unfortunately…
Squats:
236 x5
285 x4
belt
326 x4
wraps
376 x3
416 x3
*bottoms
486 x3
506 x3
526 x2
536 x2
556 2x1
Now weight isnt bad - 556 straps down is like a 31 lb pr. The thing that pises me off about it is that last time I hit singles in suit bottoms the 525 2x1 absolutely flew up. This was probably 60% as fast. Ahhh well. Did some contrast post workout and will go again in 3hr for round 2. Hopefully some huge eating will make that workout go better hahahah.
Ok so wednesday AM:
Bench:
185 x5
225 2x4
255 2x3
295 2x3
slingshot
335 x3
365 x2
385 x1
*lose slingshot
315 x2
Squat:
225 x5
275 x4
belt
315 x4
wraps
365 x3
385 x3
405 x2
425 x2
455 x2
Pretty bleh workout again. Ah well. The last set of squats felt pretty good and the 315 bench felt good too. Other than that my hips felt like hell and bench felt slow. Time for a deload… I dont think I have had a day off in wayyyyy too long!
So due to some retardness at work I went in again like 3hr later…
Close grip bench:
185 x5
225 2x5
275 2x4
260 2x4
Not bad. Was slowing down a lot by last rep of 2nd set so I dropped weight.
Chest flyes, tri extensions, bicep curls: 3x10 20lb
Behind the neck OHP: 95 2x5, 135 5x3
Chinups: 2x5
Couple sets of abs, biceps and rear delts
Thursday AM:
Conventionals:
135 x8
185 x6
225 x5
275 5x5
Axle bar with 20 seconds rest between sets until forearms fatigued: 135lb 11x5
Walking on the mill of tread
Evening:
Deadlift:
225 x5
275 2x4
315 x3
335 x3
385 x3
belt
405 x3
435 3x2
3x12 hanging leg raises.
K so time for some time off. I have looked back over my log and I am clearly addicted to training. You need some time off you dummass! Ahhh well. Have been feeling really good up until 4 days ago or so and it’s just been slowing down. Tomorrow bench cause upper body feeling good. Day after, 1 easy squat recovery workout. Rest on christmas, maybe bench early on the 26th (happens to be my birthday) then will start back up on the 27th. That should be plenty seeing as I will be having lots of time to sleep, eat, sleep, eat and eat.
hey man just say your log - love the sheiks. good stuff. 29 is a beauty. don’t forget to eat pizza after every good workout (serious). if you feel progress slowing it’s usually related to insufficient pizza intake. best of luck - cheers
Thanks dude… Will start the pizza schedule soon hahahaha
Bench:
185 x5
225 x5
245 x5
255 x5
265 x5
270 x5
275 x5
280 x5
…lol… I think the 280 set is a rep PR. Nothing insane but this is why I am pleased - 5RM is usually around 80% 1RM… This 280 wasnt a 5RM set considering I had at least 5lb more in me on this set AND it was after several similarily heavy sets. That puts my 5RM comfortable at 290 and thus my 1RM comfortably at 360+!!! That is awesome. I will be benchin raw at my meet in january I think and 175kg (385lb) has been a long time goal of mine so getting 165kg would be a dream. Hope training for bench keeps going so well!
Backless seated DB OHP: 50lb 5x6
Rear delt raise, curlz for z gurlz, chest flyes: 22.5lb 3x10 each
DB rows: 100lb x6, 120lb 3x5
Sumo squats holding DB between legs: 120lb 3x12
Leg press the 118lb platform x50
Good. Feeling good today. I think I will just do my stupid last workout of this cycle tomorrow AM just because it’s not like I am not going to finish it like a little bitch…
Ok so Saturday:
Squats:
225 x5
265 2x4
305 2x4
345 6x3
Highbar: 225 x10
GM superset with front squat and no rest: 135 4x5 each… Just about killed myself.
Good little session. Now going to have 2 good christmas dinners today n tomorrow. Then will be back in on my birthday/boxing day. Decided on doing viking open in January RAW so no gear for a month… gonna be soooo relaxing to train without gear. Lots of beltless work for sure. Going to go 485/363/507
Ok so Monday AM:
Squat:
225 x5
265 2x4
305 2x3
345 5x3
Bench:
185 x5
225 2x4
260 2x3
300 x2,3
275 x4,3
Bleh
So I looked over my log and have really been overdoing it I think. It was all going really well until my testing in November and then was on and off the last month. I think I really needed some deload but didnt take it… ah wel, live n learn.
As a result, I have been sick the last 3 days which I think is due to training stress, school stress, home stress etc… I am getting better now and will probably be back in the gym on the 31st for a light session and then hopefully be full force starting monday the 2nd. Not nearly enough time to prep for the Viking open, but w/e.
I am just going to do it for fun. Like i said, doing it raw. Hopefully I will set 3 raw PRs then be set n ready to push it hard for nationals. I will have about 11.5 weeks to prep for nationals. Should be a perfect amount of time I think.
Ok so got back in on the 31st:
Squat: 255 6x5
Bench: 215 6x6
Deadlift: 275 6x5
Nice and easy first session back.
January 1st:
Squat: 315 2x3, 335 2x3. 345 2x3
Bench with chains - maybe like 80 at top and 40 at bottom?: 185 x3, 205 x3, 215 3x3
Conventional deadlift: 185 x6, 235 x6, 255 x6, 276 3x6
Easy again. Getting my lifting legs on again. Should be raring to go day after tomorrow.