Conventional deadlift to knee, floor, knee, complete, pause at eachup to x5 @ 9
60kg x 2 x 3
100kg x 2 x 3
140kg x 5 Belt and straps on
170kg x 5 @ 8
195kg x 5 @ 9
Rough as, quad pump and I could feel my back position getting a little tenuous.
Close grip benchup to x6 @9
Bar x 6
40kg x 6
60kg x 6
80kg x 6
92.5kg x 6 @ 7
102.5kg x 6 @ 8.5
Pretty routine.
Sumo pullsup to x6 @9
Warmups thrown in with conventional
140kg x 6 Belt and straps on
175kg x 6 @ 6
200kg x 6 @ 8.5 - ties PR
Prowler
110kg x 10m reverse drag,10m high handles
140kg x 10m reverse drag,10m high handles
160kg x 10m reverse drag,10m high handles
180kg x 10m reverse drag,10m high handles
200kg x 10m reverse drag,10m high handles
200kg x 10m reverse drag,10m high handles
200kg x 10m reverse drag,10m high handles
Didn't push weight or rest on these.
Just worked up to a weight I could do pretty convincing speedy pushes with whilst taking enough rest that my lungs weren't limiting me.
Low barUp to x5 @9, load drop 5%
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3 Belt on
160kg x 5
180kg x 5 @ 8
200kg x 5 @ 8.5 - bar position on my back was the only limit.
190kg x 5 @ 8
190kg x 5 @ 9
Comp. benchUp to x5 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 5
80kg x 5
95kg x 5
105kg x 5 @ 7.5
112.5kg x 5 @ 9
107.5kg x 5 @ 8
107.5kg x 5 @ 9
SlingshotUp to x4 @9, load drop 5%
107.5kg x 4 @ sub 6
120kg x 4 @ 7.5
127.5kg x 4 @ 9 (.5?)
122.5kg x 4 @ 8.5
122.5kg x 4 @ 9
So it didnāt take long for fatigue to set in on the back offs, but that IS the point. Hopefully will push to doing at least 3 back off sets as work capacity improves. Bit more building before the intensity picks up.
DeadliftUp to x5 @9, load drop 5%
Bar x 5
70kg x 3
70kg x 3
100kg x 3
100kg x 3
140kg x 3 Belt on
170kg x 5
200kg x 5 @ 7
220kg x 5 @ 9
210kg x 5 @ 8
210kg x 5 @ 8.5
210kg x 5 @ 9
There's the work capacity improving.
Pin press - 2 inches from chestUp to x3 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 5
80kg x 5
95kg x 5
105kg x 3 @ 7.5
115kg x 3 @ 9
110kg x 3 @ 8
110kg x 3 @ 8
110kg x 3 @ 9
Felt gud. Would maybe expect a little more weight but this is just below my sticking point so I guess itās something to aim to push.
Tempo squat 303Up to x7 @9, load drop 5%
60kg x 7
60kg x 7
100kg x 7 @ sub 6
120kg x 7 @ 7
140kg x 7 @ 8
160kg x 7 @ 9
152.5kg x 7 @ 9
Thanks mate! Yeah she was a little close for comfort on a few of my sets but being British I didnāt confront her and settled for disappointed tutting.
RTS intermediate cycle prep block w2d3
Pin half squatUp to x4 @9, load drop 5%
Bar x 5
70kg x 3
70kg x 3
100kg x 3
120kg x 3
140kg x 3 Belt on
160kg x 4
180kg x 4 @ 6
200kg x 4 @ 7
220kg x 4 @ 8 - on reviewing the video I decided the pins were too high and I was essentially training memes. Drop pin height one latch
200kg x 4 @ 8 220kg x 4 @ 9
210kg x 4 @ 9
TNG benchUp to x5 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5 @ 7
110kg x 5 @ 9
105kg x 5 @ 9
Close grip inclineUp to x7 @9, load drop 5%
Bar x 7
40kg x 7
60kg x 7 @ sub 6
80kg x 7 @ 9
75kg x 7 @ 9
Mediocre session due to excess alcohol last night. Top weights on pressing were meh. Squats about where I'd expect. Fatigue set in quickly.
Block pull - below kneeUp to x4 @9, load drop 5%
60kg x 5
60kg x 5
100kg x 4
100kg x 4
140kg x 4 Belt on
180kg x 4 - surprised myself by hitting this double overhand without too much difficulty. Straps on
210kg x 4 @ 7.5
225kg x 4 @ 8
232.5kg x 4 @ 8.5 240kg x 4 @ 9
227.5kg x 4 @ 9
Felt like I held technique on these well when I couldāve gone up 10-20kg and lost a load of carryover.
Chest supported T-bar rowUp to x7 @9, load drop 5%
Empty x 7
1 plate x 7
1.5 plate x 7
2 plate x 7
2.5 plates x 7
3 plates x7 @ 7
3.5 plates x 7 @ 8
4 plates x 7 @ 9
3.825 plates (that's right, I did the maths) x 7 @ 8
3.825 plates x 7 @ 8.5
3.825 plates x 7 @ 9
JM pressUp to x7 @9, load drop 5%
Bar x 7
40kg x 7
50kg x 7 @ 8
60kg x 7 @ 9.5 - yeah in retrospect that was a big jump so I overshot. If I'm going to overshoot though it can probably be on a triceps exercise.
50kg x 7 @ 7
50kg x 7 @ 8
50kg x 7 @ 8
50kg x 7 @ 9
DB curls
17.5s x 3 x 12
Ss/ Laterals
15s x 3 x 10
Not a bad session for me in the morning.
Next Monday through Wednesday Iām on long days, then working nights Friday Saturday Sunday. Similar deal the week after. It will be a struggle but Iāll get work in.
Low barUp to x4 @9, load drop 5%
Bar x some
60kg x 4
80kg x 4
100kg x 4
120kg x 4 Belt on
140kg x 4
160kg x 4
180kg x 4 @ 6
192.5kg x 4 @ 7
202.5kg x 4 @ 8.5 - sandbagged again but I was in a rush so didnāt go up. This was a 2.5kg PR and is part of setting the stage for bigger triples and doubles to come.
192.5kg x 4 @ 8.5 - set up with the bar uneven on my back and whole set felt wonky and shit. Since it was a technique error that caused the silly RPE I took it again.
192.5kg x 4 @ 8.5 - much better execution, fatigue had kicked in.
Comp. benchUp to x 4 @9, load drop 5%
Bar x 2 x some
40kg x 4
60kg x 4
80kg x 4
95kg x 4
105kg x 4
115kg x 4 @ 9 - PR for pauses this good, and it was a GOOD 9.
110kg x 4 @ 8.5 - wonky set up!
110kg x 4 @ 9
3 ct pause benchUp to x5 @9, load drop 5%
102.5kg x 5 @ 9.5 - bah. I was doing really solid pauses though.
97.5kg x 5 @ 8
97.5kg x 5 @ 9
Borrowed half an RPE from quads to put to use on long pause bench haha.
Conventional deadliftUp to x4 @9, load drop 5%
60kg x 4
100kg x 3
100kg x 3
100kg x 3
140kg x 3 Belt on
140kg x 4
160kg x 4
180kg x 4 Straps
200kg x 4 @ 6
215kg x 4 @ 8
227.5kg x 4 @ 9 Hook grip
217.5kg x 4 @ 9 - still got it despite all the straps work lately
Floor pressUp to x4 @9, load drop 5%
Bar x 10
40kg x 6
60kg x 4
80kg x 4
95kg x 4
105kg x 4 @ 8
110kg x 4 @ 8.5 - boo Max you wuss, you hit this 2 weeks ago
112.5kg x 4 @ 9
107.5kg x 4 @ 8.5
107.5kg x 4 @ 9
Fixing to get my floor press up to speed with my comp bench - when I was strongest they were always within 2.5kg of each other. Close grip work correlates well too - tends to be 5kg less than comp.
Beltless front squatUp to x6 @9, load drop 5%
Bar x some
60kg x 6
80kg x 6
100kg x 6
120kg x 6 @ 7
140kg x 6 @ 9
132.5kg x 6 @ 9
Good session. I get to have a lie in instead of fitting lifting in before work tomorrow and Sunday, but itās still 4 nasty ones in a row haha.
SSBUp to x5 @9, load drop 5%
Bar x 5
72kg x 5
92kg x 5
112kg x 5 Belt on
132kg x 5
152kg x 5 @ 7
172kg x 5 @ 8
187kg x 5 @ 9 - PR? Probs. Possibly even a 15kg PR over 2 weeks ago.
177kg x 5 @ 9
I find the SSB really hard to judge RPE on, feel like I could just keep grinding forever most sets.
TNG benchUp to x6 @10, load drop 5%
Bar x 6
40kg x 6
60kg x 6
80kg x 6
90kg x 6
100kg x 6
110kg x 6 @ 8.5
115kg x 6 @ 9.5
110kg x 6 @ 9.5 - bit of problems with tightness. Arch really good though and my wrists are behaving much better since I started focusing on them.
Push pressUp to x6 @9, load drop 5%
Bar x 6
40kg x 3
40kg x 3
60kg x 3
60kg x 3 Belt on
75kg x 3
90kg x 5 @ 9 and bailed on the last
90kg x 5 @ 10 - missed the last
Shame to end on a low note with the push press, but 6s on that are genuinely evil anyway.
Conventional deadlift to knee, floor, knee, complete, pause at eachUp to x5 @9, load drop 5%
Threw sumo warmups in here too
60kg x 2 x 3
100kg x 2 x 3
140kg x 5 Belt and straps on
172.5kg x 5 @ 8
200kg x 5 @ 9
190kg x 5 @ 9 - this gassed me . My chest was tight for 10 minutes afterwards. What?
These remain the worst way ever to do deadlifts.
Close grip benchUp to x6 @9, load drop 5%
Bar x 6
40kg x 6
60kg x 6 Belt on
80kg x 6
95kg x 6 @ 7
105kg x 6 @ 8.5
100kg x 6 @ 8
100kg x 6 @ 8.5
Sumo pullsUp to x6 @9, load drop 5%
Warmups thrown in with conventional earlier
140kg x 6 Belt and straps on
180kg x 6 @ 6
205kg x 6 @ 9 - 5kg PR
195kg x 6 @ 8.5
Good enough. Knackered.
Did a little strongman overhead stuff and axle pulls (97.5kg doh clean and 137.5kg doh deadlift) then got a KFC and had a lie down. 4 days in a row, completed it mate. Legs are knackered. Now three 12 hour days in a row before I switch to night mode for the weekend.
Really happy with how stuff moved this āweekā despite back to back sessions. Iām also tracking macros again and even on 3500 calories Iām struggling to maintain weight (hence the KFC). Feels good to be in control of that aspect of my life instead of continuing to wing it though.
I started this session at midnight after three 13 hour days in a row, in a decent but pretty commercial 24 hour gym. I have to stay up late the next couple of nights to prepare for working the weekend nights so dumping a load of caffeine into my system seemed appropriate. Massive dose of man flu accumulated over the past couple of days and I'm pretty sure there was more phlegm than brain in my head today.
Low barUp to x5 @9, load drop 5%
Bar x 3
Bar x 3
70kg x 3
70kg x 3
100kg x 3
120kg x 3 Belt on
150kg x 3
175kg x 5 @ 6
192.5kg x 5 @ 8
202.5kg x 5 @ 9 - 2.5kg PR or 1 rep PR over the past two weeks. Hnnng.
192.5kg x 5 @ 8.5 - hit the pins on the last one and bracing was iffy cos I needed a poop. Decided to save my limited energy for bench.
Comp. benchUp to x5 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 5
80kg x 5
95kg x 5
105kg x 5 @ 7.5
115kg x 5 @ 9.5 - overshot a little but worth it cos again this is 2.5kg up from two weeks ago's 5, and 1 rep up from last week's 4.
107.5kg x 5 @ 9
Back offs were meant to be 110 based on the top set but because I overshot I was good and took what 112.5 would've given me. Fair enough because I apparently had the work capacity of a real 105 lifter today.
SlingshotUp to x4 @9, load drop 5%
100kg x 4
115kg x 4 @ 7.5
122.5kg x 4 @ 8
130kg x 4 @ 9 - very nice (up 2.5kg again lol)
122.5kg x 4 @ 8
122.5kg x 4 @ 8.5
122.5kg x 4 @ 9
I think I made it clear that this was a session where I didn't expect much, so I was very happy with how stuff went. Commercial bar was the main issue on squats - it's a good bit thicker. Work capacity could've been better and I should really be able to squeeze out more than 1 back off of most movements, but the PRs are coming strong so I'll l take it.
I would say that was to be expected. When you PR and have a bit of sickness, well I wouldnāt expect much back off. You did one setā¦ thatās fair enough.
DeadliftUp to x5 @9, load drop 5%
60kg x 3
100kg x 3
100kg x 3
140kg x 3 Belt, straps on
170kg x 3
200kg x 5 @ 6
225kg x 5 @ 8
232.5kg x 5 @ 8.5 - 12.5kg up from 5s 2 weeks agow and I think the most I've ever done in this range is a triple. Granted I've hit 240 for a triple too. Hook grip, reset each rep
220kg x 5 @ 8.5
Deads felt freaking amazing today.
Pin press - <1 inch from chestUp to x3 @9, load drop 5%
Bar x 5
40kg x 3
60kg x 3
80kg x 3
95kg x 3
105kg x 3 @ 7.5
117.5kg x 3 @ 8.5
120kg x 3 @ 9 - up 5kg in two weeks
115kg x 3 @ 9 - lost my hand out for this and I have to set up a little far out to avoid hitting the face savers so wasted a little energy getting set up. This was my top triple last session though so that's good.
Tempo squat 303Up to x7 @9, load drop 5%
Bar x 5
62.5kg x 5
82.5kg x 5
102.5kg x 5
122.5kg x 7 @ 7
142.5kg x 7 @ 8
162.kg x 7 @ 9
No back off because I had to get to work. I wasn't that upset about it.
Really great session all over and the night shift was pretty good too.
Pin half squatUp to x4 @9, load drop 5%
Bar x 5
70kg x 3
70kg x 3
100kg x 3
120kg x 3
150kg x 3 Belt on
175kg x 4
200kg x 4 @ 7
220kg x 4 @ 8
230kg x 4 @ 9
217.5kg x 4 @ 8
217.5kg x 4 @ 9
Fatter and more slippery commercial bars really challenge my upper back tightness, which is already my biggest issue at the moment. Little tweak around the blade of my left scapula on warmups but didn't seem to exacerbate anything the rest of the session.
TNG benchUp to x5 @10, load drop 5%
Bar x 5
40kg x 5
60kg x 5
80kg x 5
95kg x 5
107.5kg x 5 @ 8
117.5kg x 5 @ 9.5 - PR!
112.5kg x 5 @ 9
Ballsy jump for the top 5 but it paid off, hit 115 for 6 last week and didn't want to repeat it for 5 today. Max's big dumb drive for progress. Conversely, when I was hungover 2 weeks ago I struggled with 110 for 5. So alcohol nusses me, who knew.
Close grip inclineUp to x7 @9, load drop 5%
Bar x 7
40kg x 7
60kg x 7 @ sub 6
80kg x 7 @ 8
82.5kg x7 @ 8.5
85kg x 7 @ 9 at a push
80kg x 7 @ 8
80kg x 7 @ 8.5
I underestimated myself on these. Seems like I could move 2 plates, which is actually my best regular incline. That's pretty cool.
Nights are done! Came home, slept 4 hours, and did this session. Gotta try and get back to human hours now.
Rack pull - below knee - 18 inchesUp to x4 @9, load drop 5%
60kg x 5
60kg x 5
100kg x 4
100kg x 4
140kg x 4 Straps on
180kg x 4 Belt on
210kg x 4 @ 6
230kg x 4 @ 7.5 247.5kg x 4 @ 9
235kg x 4 @ 8.5
235kg x 4 @ 9
Chest supported T-bar rowUp to x7 @9, load drop 5%
1 plate x 7
2 plate x 7
2.5 plates x 7
3 plates x7 @ 6
3.5 plates x 7 @ 7
4 plates x 7 @ 8
4.5 plates x 7 @ 9
4.25 plates x 7 @ 8
4.25 plates x 7 @ 9
JM pressUp to x7 @9, load drop 5%
Bar x 7
30kg x 7
40kg x 7
50kg x 7 @ 8
55kg x 7 @ 9
Quick overhead tricep pump instead of calculated RPE stuff cos I was in a rush.
Low barUp to x3 @9, load drop 7.5%
Bar x some
60kg x 3
80kg x 3
100kg x 3
120kg x 3 Belt on
140kg x 3
160kg x 3
180kg x 3
200kg x 3 @ 8
212.5kg x 3 @ 9 - 2.5kg triple PR
195kg x 3 @ 8
195kg x 3 @ 8
195kg x 3 @
Comp. benchUp to x3 @9, load drop 7.5%
Bar x 2 x some
40kg x 3
60kg x 3
80kg x 3 Belt on
95kg x 3
110kg x 3
120kg x 3 @ 9 - paused triple PR
110kg x 3 @ 7.5
110kg x 3 @ 8
110kg x 3 @ 8.5
110kg x 3 @ 9
3 ct pause benchUp to x5 @9, load drop 7.5%
102.5kg x 5 @ 9 - same weight as last week cos I didn't expect to be able to jump up in weight that fast on a lighter movement, and preceding volume had been nastier due to the increased fatigue level.
So I hit last time's weight and it was a true 9 instead of the previous overshot 9.5. Call that a win.
95kg x 5 @ 8
95kg x 5 @ 8
95kg x 5 @ 9
Awesome Max, squats looked good and strong.
Bench well not sure that a judge would give you whites with that floating ass
But fuck well done man. Youāre really on a roll at the moment.
Furiously reviews bench video in zoom mode - Iām working on my arch and trying to keep it tighter at the moment, and as a result Iām feeling leg drive a bit better. Bum is definitely getting a bit light on the bench but I donāt think Iāve lost contact yet. Defensiveness over
RTS intermediate cycle developmental block w3d2
Just finished two long days. Nights again next week so I'm staying up late over the weekend. Got to the 24 hour place around half past midnight. Fatigue pretty high (had been awake 18 hours by the time of my top pulls) but deads were good, and floor press and front squats satisfactory.
Conventional deadliftUp to x3 @9, load drop 7.5%
70kg x 3
70kg x 3
120kg x 3
120kg x 3 Belt on
150kg x 3 Straps on - awful bar and no chalk
180kg x 3
200kg x 3 @ sub 6
220kg x 3 @ 8 240kg x 3 @ 9 - ties PR. Probably about the same RPE
227.5kg x 3 @ 8.5 - miscalculation, should've been
222.5kg x 3 @ 8.5
Enough for a 1am sesh. Pulls not quite as snappy as last week's 5 but that's to be expected.
Floor pressUp to x4 @9, load drop 7.5%
Bar x 10
50kg x 3
50kg x 3
70kg x 3
90kg x 3
102.5kg x 4 @ 8
112.5kg x 4 @ 9 - same weight as my last 4. Arguably moved a bit better. Did more work in the back offs this time around.
105kg x 4 @ 7.5
105kg x 4 @ 8
105kg x 4 @ 9
Beltless front squatUp to x5 @9, load drop 7.5%
Bar x some
70kg x 5
70kg x 3
100kg x 3
125kg x 5 @ 8.5
145kg x 5 @ 10 - oops. Stupid jump but I'm in a bad mood at the moment and wasn't going to accept 140 when I hit it for 6 last time. I also think the bar contributed a fair bit to this, holding position was that bit more difficult with a chunkier bar. Hands were sliding inward, which is weird. Felt upper back and traps doing the majority of the work, which is kind of the idea with these.
130kg x 5 @ 8
130kg x 5 @ 9
haha Well I just watched it a couple of times, thinking thatās a tad high, so just thought Iāll give you a heads up. I suppose you work with some other great lifters and Iāll bet they tell if itās to high.
Awesome DL Max.
Front squat didnāt look like a 10, 9,5 maybe. Strong all the way up,
When Iām at a 10 I kind of slows really much down at the sticking point and really grinds it throughā¦ real ugly
Rushed session today, only had about an hour and a half. Also my hamstrings was tweaking through the night for some reason - it felt absolutely fine after pulls the other day.
SSBUp to x5 @9, load drop 7.5%
Bar x 5
72kg x 5
92kg x 5
112kg x 5 Belt on
132kg x 5
152kg x 5
172kg x 5 @ 7
184.5kg x 5 @ 8 - misloaded, wanted 189.5kg and honestly think 192 was probably there. Realised my mistake when I was loading the back off. Because I was rushed I took the accidental sandbag and will treat this as recovery.
174.5kg x 5 @ 7
Again, rushed.
TNG benchUp to x8 @10, load drop 7.5%
Bar x 8
40kg x 8
60kg x 8
80kg x 8
92.5kg x 8
102.5kg x 8 @ 8
112.5kg x 8 @ 9.5
105kg x 8 @ 8
105kg x 8 @ 9
105kg x 8 @ 9.5
Push pressUp to x5 @9, load drop 7.5%
Bar x 5
40kg x 5
60kg x 5 Belt on
75kg x 3
82.5kg x 3
92.5kg x 5 @ 9 - better than last time's failed attempt at 90 for 6
No back offs, gym was closing.
Felt pretty crap coming in in general, not the best of sessions. Bench probably saved it, which doesn't happen often haha.
