Back to one-a-days now, because itās getting in the way a bit to be going twice. Iāll be checking in with that coach sporadically for the next few months to get some technique refinements and whatnot, and then start going back regularly when Iām preparing for my next comp.
As of next week Iāll be moving back to a more regular U/L split with a bit more linear progression to it.
Training (AM)
Warmup
3x15 inverted rows
3x15 band facepulls
3x10 incline pushup
Making a rare appearance in the office, if only to pick up some equipment that means I have to make fewer appearances in the office, so a different gym today. No strongman stuff planned though so all gravy.
Weighed in at 239.2.
Training
Warmup
4x50 band pullaparts
4x25 band dislocates
3x12 incline pushups
Positives of today: hit a huge squat PR.
Negatives of today: massively overestimated my work capacity and didnāt do the remaining movements I intended.
Training (AM)
Warmup
4x50 band pullaparts
4x25 band dislocates
3x10 banded squats
2x30s plank
Previous best squat at this weight was 8x105, and that was nowhere near to depth. Most of these 10 would have got at least two whites in a meet. Plus the tenth wasnāt even RPE10.
Itās basically 5/3/1 Spinal Tap with an AMRAP but reordered so youāre not faffing about adding and subtracting plates each set. So its 5/3/1+ sets then 90/85/80/75/70/65% of TM.
I nicked it from a big strong lad on reddit who nicked it from a skinny strong lad there.
@simo74 time will tell, though I hit a 10-rep PB today again which means so far, so good. I like AMRAPs and higher-volume stuff so should be a nice setup to capitalise on the past couple of months of accumulation.
Wednesday, 25 September
Down a smidgen to 239.0 today but weight essentially holding. Diet is a bit cleaner now that our life in the new place is a little more established.
Training (AM)
Warmup
4x50 band pullaparts
4x25 band dislocates
3x15 inverted TRX rows
Pretty significant DOMs from Tuesday plus very little sleep last night did not bode well for todayās deadlifts, but all things considered it went OK.
Weight holding steadyish at 239.4. Might up calories to really push this volume and strength phase; will see how recovery goes. Mindful of wanting to lose 30ish lbs in Q1 2020 though.
Training
Deadlift
5x120kg (265lbs)
3x140kg (308lbs/3 plates)
9x150kg (330lbs) (PR - wanted 10+, but previous best was 7x150 so whatevs)
3x145kg (319lbs)
3x140kg (308lbs/3 plates)
3x130kg (286lbs)
5x120kg (265lbs)
5x110kg (242lbs)
5x100kg (220lbs/2 plates)
Nearly shat myself mid-AMRAP. Set up wrong, and on the first touch the right side bounced way before the left and I wasted a lot of energy correcting. I think had that not happened, 10/11 reps would have been on the cards.
Followed up with a double overhand hold of 110kg for 20ish seconds.
Front Squat (pretty deep reps)
10x45kg (100lbs)
10x50kg (110lbs)
8x55kg (121lbs)
8x60kg (132lbs/1 plate)
6x65kg (143lbs)
6x70kg (154lbs)
Actually dropped a little in weight to 238.2 today, plus waistline is down half an inch. Wouldnāt mind if I could lose ~1lb and ~.5" each week while still hitting PBs, but Iām not going to hold my breath.
Deficit Deadlift (15kg bumper)
10x70kg (154lbs)
10x80kg (176lbs)
8x90kg (198lbs)
8x100kg (220lbs/two plates)
6x110kg (243lbs)
6x120kg (265lbs) (way harder than it should have been, but not rest-paused this week)
Followed with a double overhand hold for time.
Leg Extension Couldnāt quite face lunges.
3x15x50kg (110lbs)
First bad session in a while today. Opening set of deadlifts felt heavy despite being a weight I could do for 15+ reps and my grip strength was nonexistent.
I realised that in August, I was lifting most days while moving country; in September, I was lifting 12 times a week with decent volume; now, Iām doing a hard and high-volume program 5-6 days a week. Iām probably long overdue a deload. Iām still lifting baby weight so it took a while to catch up with me, but here we go.
Iāve got a week-long holiday in Milan at the end of the month so I think Iām going to try and power through until then, take a full week off and then reconsider my options. Might be time to back off the volume, push the strength gains hard and start the 2020 cut a couple of months early.
Training (AM)
Deadlifts
5x130kg (287lbs)
5x145kg (320lbs)
7x160kg (353lbs) (PR, just about - previous best was 6)
3x155kg (342lbs)
3x145kg (320lbs)
3x140kg (309lbs)
5x139kg (287lbs)
2x5x120kg (265lbs)
Leg Press Meant to be front squats, but I knew theyād wreck me today. Wanted to save something for tomorrowās benching.
10x112.5kg (248lbs)
10x152.5kg (336lbs)
8x172.5kg (380lbs)
8x202.5kg (446lbs)
6x222.5kg (491lbs)
6x242.5kg (535lbs)
