Thanks man although percentage wise that’s pretty light work. I have done similar volume with 100 kg. PR stands at 130 kg and I am aiming for the big 3 plates.
03.012
Everything kinda tight.
Only walking this afternoon and the spa tonight. Might become a regular Wednesday evening thing.
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05.12.
1 snatch grip deadlifts (belt on today)
4 x 8 @ 135 kg
Went with a mix of controlled t&g and dead stop reps.
2 leg curls
8 @ 100 kg
3 x 8 @ 100 + chain kg
3 Farmer’s Walk
3 x ca. 9 meter @ 115 kg
Notes:
- the snatch grip deadlifts absolutely destroyed me today. Looked pretty ugly too (which I could fix by changing the camera position, haha). Legs were pretty trashed but lower back took the most of it.
- Even less space to do carries upstairs. Longer distances will have to wait until spring when the weather gets a little better. Too much of a hassle right now + dangerous when slippery. I figure better do it suboptimal than not at all, eh?
- got a deadlift bar on black friday
Went with strengthshop’s bastard deadlift bar. Usually not a company I value much but the deadlift bar I initially wanted isn’t going to be in stock for a while and the price was good.
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Not training related:
I don’t know if any of you like to read but I just finished two books, that I can definitely recommend:
The first is called “Man’s Search For Meaning: An Introduction to Logotherapy” (German title “Trotzdem ja zum Leben sagen”) written by Viktor E. Frankl, published in 1946. Frankl was an Austrian psychiatrist who was imprisoned for years in various concentration camps by the Nazis. He has a unique approach in telling about the horrors he and the other prisoners went through by describing it from the perspective of a psychiatrists. He showcases what the daily life in those camps did to the psyche of the inmates and how you can see the good in any horror as well as how you can hang on to the positive despite being surrounded by unspeakable negativity.
I read the German original, can’t speak for the translation. It is a very powerful book and I was very impressed.
The second book is called “The why cafe” by John Strelecky, published 2003. It is a short book, that is easy to read and humorous at times but carries a deep message that lets you sit for a while with the book still in hands after finishing. It basically revolves around the three questions: “Why are you here?” “Are you afraid to die?” and “Do you live a fulfilling life?”. Sounds like a sketchy self help book but it adds a great perspective for people who are just going through the daily routine of life and feel trapped by it or have the feeling that this can’t be all to life.
Usually I used to read a lot of novels, especially fantasy was always my favorite genre growing up but I am enjoying the change of pace to more philosophy themed books. The next one will be “Staring at the Sun. Overcoming the Terror of Death” by Irvin D. Yalom.
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06.12.
1 bench press
4 x 8 @ 85 kg
Forgot to super set this with ng pull downs.
2a seated db shoulder press
3 x 8 @ 32,5 kg
1 x 7 @ 32, 5 kg (hip cramped. May have gotten 8 otherwise)
Supposed to be 10 but too heavy, so settled for 8 and will try again next week
2b lat pull down
2 x 10 @ 60 kg
2 x 10 @ 65 kg
3 ng lat pull down
4 x 8 @ 70 kg
4 db external rotation
3 x 12
Notes:
- decent session. Bench was awkward in that setup. Shoulder pressing was (too) difficult as predicted last week. Still decent at that weight with those dumbbells I guess. Don’t have a frame of reference for that.
- I basically have to decide between a safe setup or a stable one (see pictures). I have had a look at the coming weeks and the weights are gonna be heavy. Keep in mind I don’t have a spotter and am usually completely alone in the building. The adjustable bench on the other hand… Is shit. So I am undecided.
- also filmed my bench today from four different angles. Felt strange today so might have been the best day to film it. Anything wrong with how I bench?
I’ll keep an eye peeled for those books. I’ve got several on my shelf waiting to be read. With few exceptions (I enjoyed the Alchemist), I prefer non fiction books.
If you’re into history the most recent book was the “Black Count.” It’s a true story of Alexandre Dumas’ (count of Monte cristo; three musketeers) father. Basically all of the stories he wrote were inspired by the life of his father.
I finally got around to reading Nelson Mandela‘s autobiography. It’s a super dry book, but pretty insightful and gives a pretty good set up for what’s going on in South Africa right now at least
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Bench looked ok. I am guessing you were just trying to move the bar fast here rather than work technique. You could probably be a little tighter all through, the bar is wondering around a bit. But I am guessing this is because the weight is light for you and you were throwing it around.
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What @simo74 said. Keep the tension from heels to traps, start driving before you unrack and don’t stop until you rack. Also reach for the bar with your chest.
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@TX_iron I appreciate the suggestions! Books are a welcome addition for the log. I don’t usually read historical books and haven’t yet read a lot of biographies but I am trying to change that as there are supposedly a lot of very interesting ones.
I’d love to just say ‘yes’ but the truth is, I am not a proficient bencher (who knew that not doing a movement would make you bad at it?!). On that day in particular I felt like I was all over the place. I originally wanted to touch higher on the chest but that made my biceps feel a little weird. Also that bench is super narrow. I might have to make it wider somehow if I want to continue with that setup.
@MarkKO / @simo74 I’ll try to get into a tighter setup next time. Bands should help some, so I can push from the feet without sliding. I’ll probably film again/ more frequently like with the rest of my lifts.
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Appreciate the info 
You might be in the wrong log though
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It’s five am, my brain hasn’t started work yet.
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08.12.
stationary bike
20 mins steady state
round of TABATA sprints
10 mins steady state
epsom salt bath
Ready for the last week of this training phase.
Edit: The cardio is not programmed in Thor’s Power Program btw. I just do it to be more active, recover better, feel better and have a decent base of endurance.
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09.12.
1 high bar squats
1 x 5 @ 137,5 kg (sleeves)
3 x 5 @ 137,5 kg (wraps)
I looked back on my YouTube and the heaviest high bar squat I could find was a 140 kg single (long ago admittably). Hopefully that means good things for my low bar but I really can’t tell at this point.
2 yoke speed work
3 x 20m (turn at 10m) @ 185 kg
As I said before, weights are missing for the yoke. I chose on the lower end because I want to focus on squats + I am far out from my first comp so why beat my body up.
3 yoke holds
2 x 10 sec. @ 260 kg
4 behind the back barbell hold (deadlift bar)
3 x some seconds @ 155 kg
Repeated last week’s weight witht the deadlift bar and a better setup. Still didn’t manage 10 seconds.
Notes:
- on the knee wrapping: I had to battle a lot of hand and forearm cramps and fatigue as you said @Markko when I rerolled the wraps. All in all I think I did a better job than before but every set is still different, so I need to practise. Will probably wrap during my deload as well. The whole wrapping deal takes up a huge amount of time which was a bit surprising to me. It is also pretty exhausting and kinda hard to focus on the squats themselves. So a lot of loose ends here.
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You’ve just discovered why I avoid wrapping as much as possible. Time-wise, every set in wraps will add five to 10 minutes to your session.
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Exactly what I timed today. Luckily right now I am rarely pressed for time
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10.12.
1 push press
4 x 8 @ 97,5 kg
Shit show today. I don’t know if it is overall fatigue or maybe because I do them the day after squats or maybe the fact that I can’t focus because I am depressed.
2a db bench press
4 x 8 @ 44 kg
2b db row
4 x 8 @ 44 kg
3 face pulls
4 x 12
Notes:
- good job on the db bench press. That was hard but also a lot of weight for me on a db press + the ones I used were awkward af.
- I am doing a little worse again depression wise. I thought today’s appointment in the day clinic (which was like a pre-treatment-evaluation) would make me feel better but it somehow did the opposite. Well I can’t start there before end of January- early February anyway. So yeah.
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Could be a mix of everything fucking with your press.
Hang in there brother.
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At least I hit what I was supposed to I guess. The real test is in two weeks when I start hitting top sets. Also just had a look at the program and weirdly my programmed bench press weights will surpass my ohp weights, despite the fact that the ohp has a 10 kg higher max.
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This is the secret t success, do what you have to over and over again.
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@simo74 agree. Discipline will get you further than excitement.
11.12.
Nothing training related
Spa tonight. Buddy couldn’t make it so I went solo. Not as fun but just as relaxing. Doing the spa once a week is pretty pricey (52 € a month) but I don’t have a lot of expenses right now and it is doing me some good, so I’m gladly spending the money.
Speaking of spending money: I bought a used deadlift suit (single ply; Inzer Fusion) that was just once used in training for 50€, Was too good an offer to turn down. I don’t need it and like the squat suit won’t use it too much but what the hell, it might be fun.
And I started a new hobby. I am going to build a model train. Most of the expensive things needed I already have because my father bought them about 10 years ago. Building things like the tiny houses and planning the landscape requires focus and is a good way to distract myself. It’s also fun.
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