Got super angry “working” on my bachelor thesis (actually I was just trying to find decent literature to quote and use for my beginning). That shouldn’t be too hard right? It was though because there is hardly any useable literature on powerlifting and strength sport history and if there is: good luck getting your hands on it without spending much money!
Did about 45 minutes of mobility work (while watching two episodes of a show as distraction, so little less focused mobility work actually). It was much needed though.
Decided to make the drive and train at the club this weekend. It is a Saturday wasted for other activities but there are a lot of guys and girls coming by, some preparing for the German national championchip. It should be some good energy and I will get to try out a conan’s wheel. So I decided to go in today for a short workout that won’t beat me up too much so I wouldn’t impede my next deadlift session. And can perform decend on Saturday. I decided on some squats and set out the guidelines as low volume and submaximal intensity to not fuck me up more than necessary.
Went in tired, tight and without having done much squatting at all these last months.
1 squat
Up to
3 @ 100 kg
3 @ 120 kg (beltless)
3 @ 140 kg
3 @ 160 kg - PR. In accordance with my guidelines for today this was done without any hype up, special music, nose tork etc. So for barely doing any squatting at all in months and not putting in much effort I can be really pleased with this.
Thanks guys @simo74 and @mortdk! Pretty cool outcome for such a workout. It would be interesting to see where my squat is at if I focus on it. Deadlifts will remain the focus for this year though.
Had bad sleep but a great party yesterday, which I left early to get enough sleep for my training session today. Didn’t work out as I randomly woke up at 8 am.
1 log lift
up to 95 kg
3 @ 103 kg (clean every rep) - PR!
3 @ 103 kg (clean once)
2 conan’s wheel
top set ended up at 265 kg - fun stuff!
3 car deadlift
5 @ 180 kg
5 @ 220 kg
1 @ 260 kg
Notes:
fun training session out at the club
took it easy on the car deadlift
like the conan’s wheel even though the setup broke multiple times. We need a way to secure the base better. I don’t have a lot of videos but got my first log lift PR and the heaviest car deadlift
Thanks mate, yeah in terms of strongman equipment it really doesn’t leave much to be desired. Only downside is that it is a 1.5 hour drive both ways and training is only on Saturday.
Took a long walk today. Felt good to get some blood flowing and helped massively to losen me up. Will hopefully help fight my soreness. I feel sore but very hungry. I think I am in a good place at this point in time in my peak
1 deadlift
up to
1 @ 180 kg (last warm up)
3 @ 200 kg - PR! Finally got that mf third rep
3 @ 180 kg
3 @ 180 kg
2 block pulls
up to
1 @ 180 kg
1 @ 200 kg
3 @ 200 kg - put on my big boy pants and just went through with it
3a chest supported db row
3 x 10 @ 30 kg
3b seated leg curls
3 x 8
Notes:
damn I feel trashed. Had to fight really hard for this. Hopefully my back will forgive me, haha.
I have one more heavy deadlift session and then one lighter one and after that rest and compete
threw out the squats and will throw out the block pulls next time. This is the heaviest I dare to go at this moment. At least when they are done after regular deadlifts.
Same here. It is one of the stables of my recovery that I am very consistent with. It makes a huge difference especially by loosening up my back and hips
Stretched yesterday evening and used my lunch break to get some walking in.
1 Push Press
5 @ 110 kg - big PR
5 @ 110 kg - "
5 @ 110 kg - "
Big big total volume PR. And I didn’t reach my threshold either. Technique was not as precise towards the end though and I even had to press out one rep.
2 Hicks Press
Up to
1 @ 110 kg
3 @ 120 kg - PR, kinda by default
3 @ 120 kg
3 @ 120 kg
3 lat pull down
5 x 10
4 tricep push downs
3 x 8
5 Reverse flys
4 x 15
6a db bicep curls
3 sets x ? @ 20 kg
6b db lateral raises
3 sets x ? @ 5 kg
Sauna
Notes:
bad mood but a good session. My overhead sessions are kinda weird. I go in sore from deadlifts, don’t expect much, don’t hype up much and yet they go great currently. Good stuff.
Had the worst training session of recent history. Nothing felt right. I did some zercher yoke carries which went horribly. Afterwards I did log. Since I wasn’t feeling good I said I would do a few singles at 100 kg. I needed two tries to even get a rep. At this point I knew pushing further would bear great risk, so I shut the while session down.
Yes I am disappointed but you can’t win them all. Now I will have some rest days and have some great sessions next week!
Saturday I’ll drive out to watch the German nationals final. Sunday I’ll watch the women and light weight (u105kg) finals.
Skipped the u105 and women yesterday to work on my bachelor thesis. Not what I would have liked to do but what I need to do.
I didn’t mention it so far (and didn’t notice right away) but I did hurt my back in friday’s shitty workout. I am not too concerned with it in general as I don’t think it is anything serious. However this happened right before entering my final week of this peak.
I am scheduled to pull heavy tomorrow evening.
I did treat myself to a sauna session yesterday evening no had no time for further actions.
Today I used my lunch break to get in 30 minutes of walking and I will break out the lacrosse ball and do some stretching tonight.
Hopefully that will allow me to hit what I have in mind tomorrow. If need be I could postpone the session by one day but that is it.
1 deadlift
Up to
2 @ 150 kg (beltless)
1 @ 170 kg
1 @ 190 kg
1 @ 210 kg - P fucking R!! Definitely more in the tank. No hitch, decent speed and didn’t feel maximal at all
2 banded deadlifts
2 @ 150 kg + band tension
2 @ 160 kg + band tension
0 @ 170 kg + band tension - lol, underestimated this setup and decided to not fight it, as I didn’t plan for this to be really hard
3 deadlifts
5 @ 170 kg - because I didn’t want to finish on that last one
4 seated hamstring curls
3 x 6-8
5 chest supported db rows
3 x 10 @ 30 kg
Notes:
obviously I am super excited! Decided to play it safe with my back and quit while ahead. I am super pleased with this pull. Hips didn’t really move at all without the bar, stayed tight, good bracing, back didn’t really round. Very happy and good to know that I didn’t have to go to complete all out
might have inflicted permanent brain damage though from accidentally going a bit hard on the nose tork
left out the back off sets and switched from block pulls to banded pulls for secondary deadlifts. Both to spare my back and ensure adequate recovery ( I might be getting smarter… well, maybe)
