1 deadlift
Up to
1 @ 140 kg
1 @ 160 kg
1 @ 180 kg
1 @ 200 kg
1 @ 210 kg - ties PR but more of a grind than last time
0 @ 220 kg
2 little bit of atlas stones
3 Farmer’s (assuming 20 kg for the handles)
13 meter @ 60 kg
" @ 90 kg
" @ 100 kg
10 meter @ 110 kg
4 played around with stuff I wanted to test but didn’t really do anything productive.
Notes:
decided to take the road trip with my buddy. Currently in Hamburg so I trained at the gym I stayed at for a week to learn last year. Did get to test the deadlift bar I was thinking about buying.
didn’t really get into deadlifts. Positioning was off, warm ups felt heavy and weird. I couldn’t really get into it and find my usual position. Also I forgot my smelling salts.
still tied my PR with a really, really ugly pull. Felt heavier than last time though. I was depleated from walking all around Hamburg this morning and all the other max outs and life, so I am can’t complain.
That seems a little weird that they wouldn’t let you go get the paper you need or better yet have it there for you to fill out before you got treatment. I hope things turn around.
That paper needs to come from my doctor. It’s an admission paper/ referral to a specialist.
Just to make clear how small the difference is: The one I brought (and would need come therapy start) is named Einweisung. The one I would have needed yesterday ist called Ueberweisung… fucking bureaucracy.
Got to visit another gym that is on my list of role model business models in Flensburg.
1 bench press
Up to
2 @ 100 kg
1 @ 110 kg
1 @ 120 kg
0 @ 130 kg
Ups. I have pressed that before.
2 deadlift (they have a rogue deadlift bar so I could get a comparison between that and yesterday’s cheaper dl bar)
Up to
1 @ 150 kg
1 @ 170 kg
1 @ 190 kg
3 Seal rows with cambered bar
5 x 8
4 push press
Up to
8 @ 100 kg
5a paused db incline Press
3 x 8 @ 30 kg
5b
Some curls
Notes:
didn’t get in the right head space for a max attempt. It’s fine though.
High bar squats are generally awkward but felt fine and easy today. I still need to figure some technical aspects out but that’s fine. You’ll see in the video that my reps aren’t really consistent which is partly on purpose because I was experimenting a bit.
2 yoke speed work (beltless)
3 x 20 meter @ 135 kg
I only (barely) have 10 meters so I put the yoke down and turned at the 10 m mark.Rain was a little excessive today and I was too much of a pussy to train outside.
3 yoke holds
3 x 10 sec @ 185 kg
4 behind the back barbell holds (no chalk because I forgot it in the other bag)
15 sec @ 120 kg
15 sec @ 130 kg
15 sec @ 140 kg
Instructions read “3 sets of 10-15 seconds; please perform to an RPE 8”. I have no idea how RPE works for time based exercises but I figured this felt like work but wasn’t overly hard, so I stopped at 140 kg.
Fun and easy first day into the program.
My new barbell arrived while I was training so I am looking forward to test that one out tomorrow for upper body day.
1 Push press (clean first rep; beltless)
4 x 8 @ 82,5 kg
2a db bench press
4 x 8 @ 32,5 kg
2b one arm db row
4 x 8 @ 32 kg
The dumbbell movements have no intensity programmed. These were the heaviest db’s we have but I found two adjustable handles that my parents wanted to throw out. They are going to be awkward but I can progress.
3 face pulls
4 x 12
Conditioning (not programmed)
Classic tabata (20/10 sec for 4 minutes) on the ancient crosstrainer.
Oh the quad burn!
Notes:
didn’t feel strong today
we are nearing the temperature that I should start to wear sleeves irregardless of the weight I am moving. Joints were a little cranky today. Not at all serious but I suspect the weather (it is as cold or even colder in the cheese factory as it outside)
2 seated leg curls
1 x 8 @ 60 kg
1 x 8 @ 80 kg
1 x 8 @ 90 kg
1 x 8 @ 100 kg (full stack. Need to make it heavier)
3 Farmer’s Walk
1 x 10 meter @ 95 kg per hand
1 x 10 meter @ 110 kg
1 x 10 meter @ 120 kg
Instructions read 3 Set of 10 meter at RPE 8. I don’t know if that means work up to a RPE 8, perform all sets across to an RPE 8, all sets combined to an RPE 8? And how do you rate a 10 meter farmer’s walk to an RPE??? I just did the same as I did with the barbell holds. Work up to something that feels heavy but leave a good bit in the tank.
Notes:
when I read 120 kg I thought this is gonna be the easyest one yet but snatch grip deadlifts for reps are pretty ass-kicky
anything I have to change about the snatch grip deadlifts? They are going to stay for a few weeks and I have about zero experience with them.
The program dictates timed rest between sets. I have never worked with that and it made me realize that I usually rest pretty little between sets. I always compare the point that I would usually go for the next set with where I am on the stop watch and it’s surprising.
Thanks for the review I wasn’t sure if my upper back needs more extension but I think that’s just my natural posture and I feel if I try to extend more I’ll just overextend my lower back
Upper back and traps are definitely feeling those deadlifts and carries.
1a bench press
4 x 8 @ 75 kg - did all reps paused just because.
1b ng lat pull down
4 x 8 @ 70 kg
Was supposed to be band assisted pull ups but I don’t have a ng set up for those + forgot a band
2a db shoulder press
4 x 8 @ 25 kg
2b lat pull down
4 x 8 @ 70 kg
3 db external rotation
3 x 12 each arm @ 5 kg
Notes:
The big challenge on those pull downs is remaining in absolute control and not getting pulled up from the seat (see picture). Pretty much forces you to have a
slowmo negative.
very easy and fast training. Tonight I am playing tennis. That should be fun
I have recently gotten new, stiffer knees wraps. I tested my squat 1 RM in my old softer wraps. I generally like squatting in wraps when it comes to heavy singles. Makes me squat a little more upright, even with the crappy wraps.
Now we come to my question: The program says if you test your max in equipment, then do the program in that equipment. However I am still unsure of when to start wrapping my knees. So I’ll ask for your all’s opinion. @MarkKO you’re pretty much the only one I definitely know has experience with wraps.
The program for the following weeks goes as follows (percentages always of Low bar 1rm):
W2: 67.5% high bar
W3: 72.5% high bar
W4: 77.5% high bar
W5: 60%
W6: top set of 92.5% for 4 + volume at 70%.
I am pretty sure I’ll need the wraps once I’ll arrive in week 6. So my question is when do I Start wrapping my knees to get used to it and the new wraps?
Ok, so when it says do the program in that equipment does it mean every session? If that’s the case, the answer is simple: all squatting in wraps.
If it leaves it up to you, it gets more complicated. For me, none of the loads except week six would be ones I wrap for. I tend to leave wraps off for as long as I can simply to due to time constraints though, which isn’t at all the norm.
If you’re looking to get used to wraps and everything is based on a wrapped max then there isn’t any harm in using the wraps for each week and just increasing the tension in line with the load. Depending on the number of working sets, you could even do half bare knee and half in wraps.
A lot of things aren’t clearly specified in the program which I kind of dislike since I paid money for it and a few questions would have been easily answered in a FAQ. There is no possibility of asking questions (tried it).
Exactly what I would usually do as well. I usually never squat in wraps unless I am going for something super heavy.
Both good strategies. Usually the program features four sets of squats. Half/ half might just be the option.
1 high bar squats
3 x 5 @ 127,5 kg (sleeves)
1 x 5 @ 127,5 kg (wraps)
2 speed yoke
3 x 20 m (turn at 10m) @ 165 kg
3 yoke hold
2 x 10 sec. @ 215 kg
4 behind the back barbell holds
1 x 7 sec. @ 147,5 kg
1 x 8 sec. @ 147,5 kg
1 x 6 sec. @ 147,5 kg
Notes:
I feel like I squat further down on high bar squats but since I shove my knees so far forward and have a slightly closed stance, I actually reach ‘less depth’ in the powerlifting sence, if you know what I mean.
grip didn’t show up to the party. The bar kept spinning out of my hands. Maybe it’s that the new bar spins more
was still sore today
played squash for the first time ever tonight. It is a fun game but I think at first my lungs tried to leave my body
the slot with the weights for yoke walk + hold was empty… It’s not that there is no way of figuring things out yourself but the program has been out for almost a year. That error is easily detectable and solvable. The weights are missing for a few week and ‘return’ later into the program.
