Hope things are well Ko! Admittedly, I skipped a lot of posts, but i caught a few good lifts through my skimming!
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These are great imo. Been including them for a while.
@littlesleeper hey Sleepy, I’d say things are so-so on the personal side. Training wise I’m doing okay. I am currently rebuilding my deadlift pretty much from scratch, with the help of @MarkKO because I had a few injuries and wasn’t making real progress. For squats I’m trying my best to get the most out of box squats, were I benefit from @FlatsFarmer’s instructions.
In other note I am taking a serious attempt at a 140 kg overhead press. That is scheduled to go up 3-4 weeks if everything plays out.
I agree, they definitely help to build the stabilizers.
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Those are two guys I wouldn’t hesitate to follow advice from!
I hope the personal side picks up for you man, you’ve had a tough road, but have always battled hard so I have no doubts it will pass.
140kg press will be awesome man, rooting for you.
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20.04.
Lower back slightly irritated (the usual spot, not the SI). Not surprising after I failed reps yesterday. Didn’t affect today’s workout. As long as I warm up decently, keep the back neutral and brace properly, it doesn’t interfere at all. 0/5 pain and discomfort for deads. Just is a little annoying in day to day stuff.
1 deadlift
5 x 5 @ 137,5 kg
2 good mornings agains bands 50 AFSAP
1 x 50
3 back extension
2 x 15 @ 40 kg
4 barbell row
1 x 20 @ 60 kg
5 lying leg raise 1 x 50
30, 20
Notes:
- While I am rebuilding my deadlift, it’s also a good time to figure out how I can get something decent out of my belt. I chose the cerberus one, no underbelt. I tried different degrees tightness and also played a little with the position. So sorry for the spam but I need to record my findings:
Set 1: Hole 4
Set 2: Hole 5 (better support)
Set 3: Hole 5 + higher (comfortbable to set up with. Feels foreign. Support is hard to judge with a low weight like this)
Set 4: Hole 5 + normal height
Set 5: Hole 5 + higher but not as high as in set 3. Needs further investigation. - holy posterior pump after that good morning set chased by extensions!
- I assumed the back extensions were meant to be weighted, @Markko? I wasn’t sure because last time “weighted” was specified. Also I got creative in terms of how to load this up. Took a video of set 2 in case you think it’s stupid, lol.
- heaviest intensity yet on deadlifts (65%) but despite an ovious recovery debt, it felt the lightest out of the three weeks. Interesting
- hopefully DOMS will be mercyful because I have plans to go on a hike tomorrow with a friend.
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Very much looking forward to seeing this man.
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Nope, not weighted. Doesn’t really matter, but unless it specifies to add weight it means no weight.
In this day’s case, you had banded good mornings and barbell rows, so your lower back already experienced a fair bit of stress. That’s why I put back extensions without weight.
Ah dang. Well no harm done. The good mornings were very light anyway. Also I kinda didn’t feel my back much on them. At first I only felt my hams, later my glutes and maybe once I’ve cleared 40 or so I could feel my back.
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That’s fine. They are therapeutic as much as they are builders.
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21.04.
About 7+ a bit km hike with a friend. Bit windy, otherwise nice weather. We hiked through and around the forest around castle ‘Marienburg’ and of course up to the castle itself. Enjoyable, easy tour and good chat.
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Looks like it was a nice day too. Good an ya mate.
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Looks like a cracker of a place to walk mate, we have nothing like that here.
140kg OH press will be awesome!!!
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@I_Luc haha I thought the Americans and Aussies here might appreciate the castle pics. But yeah it was a really nice walk and to have a castle like that so close from where I live is pretty cool. I’ve always loved medieval buildings and have visited quite a few.
22.04.
1 OH yoke walk
ca. 8 m @ 125 kg
To my surprise, the squat portion of this was the hardest. I originally planned to go a good bit heavier but it didn’t seem worth it at that point.
2 axle strict press (power clean first rep)
5 x 10 @ 61 kg - Easy
3 hicks press
1 x 6 @ 90 kg + chains
3 x 6 @ 100 kg + chains
1 x 6 @ 100 kg (I undererstimated the chains. This flew.)
4 lat pull down
5 x 10
5a lateral raises
3 x 10
5b reverse flys
3 x 10
5c external rotation
3 x 10
Notes:
- felt good. Easy workout today.
- this was the last session of this format. The OH yoke walk will be removed and the hicks press will become the main exercise to prime the triceps for 140 kg OHP
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immediately goes and googles hicks press
It’s an exercise named after pro strongman Graham Hicks. Basically it’s a (very) close grip board press, fully paused on the chest, from where you explode up.
Hicks is one of the best log pressers in the world and has sworn on this in the past.
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You’re doing the right thing with the deadlift program I’m very sure about that.
And nice castle, great place for a walk it looks like.
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It’s definitely enjoyable so far and actually therapeutic for my back and hips. They are both in good shape again but even if something feels off, like this week after OHP day, the deadlift day has taken care of it again.
We’ll see what I can get out of it in terms of strength gains when it is all said and done, but I surely don’t regret doing it.
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You’ll be surprised my friend you’ll be surprised.
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Managed to slice open both my hands in a cooking accident tonight (but if anyone asks, tell them it was a knive fight in which I saved a hot girl). Mom drove me to the ER and they stitched me up.
Squatting tomorrow is out of the picture for sure.
Funny thing was after the fourth stitch the surgeon asked “it doesn’t hurt, right?” I replied calmly “actually it does hurt quite a bit”. “What?! Why didn’t you say so?” “Well you are piercing through my skin with a needle, how was I supposed to know that it shouldn’t hurt”.
His reply was another shot of local anaesthesia, haha.
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We require details. Both hands is skill.
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