1 push press
Started upstairs with the powerlifting bar.
Up to
1 @ 100 kg
1 @ 110 kg
1 @ 120 kg
1 @ 127,5 kg - most ugly rep ever. Too awful to even show. Also my elbows we’re HURTING… So I started to think: Could it be…?
Went downstairs and used the other bar.
Up to
1 @ 90 kg
1 @ 110 kg
1 @ 120 kg
3 @ 127,5 kg - big PR!
3 x 6 @ 102,5 kg
I don’t know if we are dealing with the biggest case of placebo ever here or if the whippier weightlifting bar really makes that much of a difference. Elbows felt WAY better with this bar as well.
P.S.: I weighed the bars and they are identical (20 kg)
2a incline db bench press - 3 sec. eccentric + pause
4 x 8 @ 25 kg
2b unsopported db row - 3 sec. eccentric + pause
4 x 8 @ 25 kg
Played tennis tonight. Back was iffy for the first set but then pain subsided to 0/5 and 0-0,5/5.
I could have squeezed the deadlift workout in. It would have been a tight fit but I could have made it happen.
Decided not to and I’m okay with it.
Had a bad night’s sleep and woke up feeling like absolut dog crap. Dizzy, sick and everything. Took a nap around mid day and that helped a bunch.
1 deadlifts
Up to
2 @ 160 kg
1 @ 180 kg
1 @ 200 kg - slow
Fail @ 207,5 kg - meant to be a triple (10 kg less than programmed)
Fail @ 202,5 kg - both attempts felt like they weren’t worth fighting out. Couldn’t hold position whatsoever. Didn’t want to risk my back further.
3 @ 167,5 - felt too heavy for that weight, so I stopped at three.
Threw a tantrum like an undisciplined baby (well inside, I don’t react on the outside), left the weights on and just left the factory instead of finishing up or doing something else.
Notes:
Fuck this, that, everything and me!!! This got to me.
really shit day in general. Since I can’t have a drink, self destructive behaviour will be limited to Ben&Jerry’s
Sorry to hear this, enjoy the ice cream. I’d offer some consolation, but I don’t know if it registers. I can also be upset about a shoddy workout and any objective words always feel empty on the day. But considering the bad sleep, feeling sick and dizzy, I think you did well.
A strongman competition, a squat PR and PRs in the push press! It’s been a busy week for you.
I’m not surprised you were a little too tired for a big deadlift session. Trouble sleeping and being extra irritable are always signs that I’ve been pushing hard and should back off a little.
Enjoy your icecream! Some food and some rest and you’ll bounce back stronger.
Good points guys, thanks for the input/ consolation.
For that it would be really nice if my back got back to healthy. I have been pretty chill about it so far but seeing that the incident that initially caused was about 3 weeks ago
I can’t help but worry about it. Today it feels better than it has the previous days though. It feels like part of the pressure has shifted to the front today (lower ab/ hip flexor/ groin areas). Even though rest didn’t fix it before, I’ll take next week (which is programmed as a light week) a lot lighter on exercises that load the spine.
Unfortunately I can’t see a professional right now (and I don’t know if I would gain something from it) due to the clinic situation that I described some time ago. If it isn’t an emergency they probably won’t act on it. Maybe I can get some physio treatment though, if I pay for it myself.
@TX_iron thanks man, if only my deadlift would follow that example, haha.
@mortdk yep, you (and @FlatsFarmer, @Voxel) are right. It’s probably just been a little much for my cns. Today went prett much the same. I’ll deload pretty ‘agressively’ or the opposite of aggressive, depending on how you interpret it.
09.02.
1 bench press
up to
3 @ 100 kg
1 @ 110 kg
fail @ 120 kg
So, what happened is this: The bar felt really shaky when I unracked and for some reason, I felt very high pressure on my biceps, even at the lower weights. I have noticed that a couple of times already but not to this extend. Then on the unrack and eccentric of the 120 kg, it straight up hurt my biceps, especially the right one. Therefore I didn’t attempt a press.
From here I decided to just try my new toys and leave it at that.
2 viking press
The bar + grip + 1 plate weighed 31 kg. So I am assuming bar + grip 11 kg in hands and then add weight of the plates.
I worked up in strict press sets
up to
3 (strict) + (1 push) @ 4 plates (so roughly 91 kg)
3 @ 5 plates (ca. 111 kg)
3 circus dumbbell.
Handles apparently weighs between 4-5 kg. Let’s call it 4 kg.
Up to
1 @ 44 kg with both hands
1 @ 54 kg with the right
2 @ 59 kg with the right
I am happy with my purchases.
It goes without saying that I am not happy with how this training week wrapped up. Or how this weekend went. I’ll try to just close the chapter so to say, have a very light training week and then one more heavy week, which I’ll rock! Then another light week and then the final block before comps.
I know exactly what you’re talking about which is why I don’t bring it up often myself.
Plus with all my health issues it’s just damn hard to know why exactly I feel shit or feel drained or feel pain… you get the idea. Which makes it super difficult to listen to my body even if I want to.
Thanks man! With a little practise, it could be a good event for me. Sadly it is very very rarely featured in our league.
@Koestrizer How often do you train? How often do you either go to failure or really push the intensity? I.e., singles/triples that aren’t easy? I think I know the CNS-fatigue thread you are talking about, but there is a decent thread in CTs subforum on stimulus addiction, and it might be worth browsing through.
There it’s more in the lines of exercising daily, but if one allows oneself to look at it through a less narrow lens I believe one might be able to identify if one is pushing too hard. Another related observation along this tangent is something I read from Wendler,
While many will not admit it, training three days a week is probably a better option. However, too many people feel they need to train more to satisfy some emotional issue. I have no desire to fill the emotional needs of a lifter if progress is sacrificed. So if you are constantly having issues with training four days a week, it is time to change.
Or in Paul Kelso’s book,
Master powerlifters break for as much as ten days between intense, heavy squat or deadlift days)
Or (in reference to full-body style workouts)
Train no more than three days in a week with full body routines. I personally find that as the weights get heavier over several months during a cycle, I must cut back to fe workouts in two weeks and eventually to twice a week. Several times I have taken the heavy end of a general training cycle through three or four more weeks by dropping to three workouts in two weeks.
4 times a week right now. Once the comp season starts, I’ll likely turn it down to 3 times. I did that last season and I think it benefitted me. Plus I’ll try to play tennis weekly once the weather gets better.
Only when my program tells me to. Which is every two weeks as of late. If I am on a different program I very rarely go to real failure. Singles, doubles and triples are offen featured but not necessarily super difficult.
I wasn’t even aware of a specific thread actually it is just a very reacurring topic for a specific group of individuals which is why it doesn’t surprise me that you can immediately come up with a thread.
I’ll have a look at the recommended thread in CT’s subforum. Thanks for the suggestion.
@MarkKO you’re the powerlifter here, so you might be able to help me out here: In two weeks I’ll finish the program and they finish with a new max/ heavy single. The program has specific weights it wants me to hit but I’m not sure if I’m gonna bei able to do that and if so, how I should pick my attempts.
Here is what is programmed first:
Squat: 195 kg (best right now is 2 x 1 with 187,5 kg)
Push Press: 135 kg (best rn is 3 x 127,5 kg)
Deadlift: 227,5 kg (beste are 210 kg from the start of the program or 200 kg x 3)
Bench: 130 kg (best rn is 120 kg)
I am confident in the push press. I was thinking 100 - 110 - 120 - 127,5 - 135 kg for my way up there.
The squat I’d say is possible (?) but very hard. Here we have different possibilities for attempts.
140 - 160 - 180 - 190 - 195 this would give me at least a small PR, should I fail.
140 - 160 - 175 - 185 - 195. This is kind of all or nothing.
The deadlift is out of reach. I am not sure what is gonna be there. 215? 220 would be nice.
160 - 180 - 200 - 210 - 215/220
150 - 170 - 190 - 210 - 215/220
150 - 175 - 195 - 215
Well the bench is going backwards atm so even though I have done 130 kg in the past, that’s not gonna happen.
100 - 110 - 120 - 125
95 - 105 - 115 - 125
it is just a very reacurring topic for a specific group of individuals which is why it doesn’t surprise me that you can immediately come up with a thread.