The break did me good, I think I’m ready again. Body feels better, had some nights of decent sleep, somewhat good nutrition and hydration and am hungry to train again. That’s a good sign for me that I have probably recovered sufficiently. I’ll train tomorrow unless my body demands otherwise.
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I’ve had a much better time since my back injury by focusing on being well recovered. Needs sleep better more consistently though
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Yeah I think a lot of injuries are the result of poor programming and insufficient recovery first and foremost.
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Yeh very tru.
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31.05.
Felt freaking hyped today. I could feel a fire I haven’t felt in a while. Like back in the good old days when I couldn’t wait to get under the bar. I thought “fuck it today is the day!”
1 push press (did an overload walkout + hold before the heavy sets with +30 kg)
Up to
1 @ 90 kg
1 @ 110 kg
1 @ 130 kg
Fail @ 140 kg
Fail @ 140 kg
1 @ 130 kg - worse than the ramp up rep
I am too devastated to joke around today so I’m going to be honest: This was important to me. I invested a lot into these attempts and it might just look like another training session on paper, but it wasn’t in my head. I didn’t bring it. I tried to convince myself after the first attempt that I have it in me, that it was basically there but I was shitting myself. It clearly wasn’t and I did not have it in me.
2 strict log
5 @ 46 kg
5 @ 66 kg
5 @ 81 kg - PR
1 @ 91 kg - PR
3a face pulls
5 x 20
3b standing db press
12 @ 22 kg
2 x 25 @ 12 kg
Notes:
- I already designed what could be my next plan for ohp but it focuses heavily on log. I really wanted to tick the box behind that 140 kg press first before starting something else. Now I am not really sure what to do.
- anyone any ideas or guidances where to go from here. I know that’s a vague question but I’m kinda lost on what to do next. Try another peaking cycle and have another go at it? Take a step back? Focus on something else and train that lift on the back burner for a while @strongmanvinny2 , maybe you have something to add?
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If u still peaked chill another few days and go again. Nothing to lose. If miss again you’ll hit us sooner or later with a productive training cycle or two in u. Get it.
In terms of ideas for training to get that little bit more to 140kg I’d base it around increased rate of force production because ur push press is built on that I imagine ur lockout strength isn’t lacking (correct me if is).
I’m not super well versed in training for explosiveness but do know it’s slightly different straight strength training or at least an additional considering on top of getting bigger > get stronger.
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That really sucks!
This has happened to me with my squat many times, and on most of those times, I ended up curling up and crying on the gym floor
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Yeah, I dunno…that 130 looked easy for you, and the 140 looked close. I think just eat a few extra burgers, give it a bit of time, and try it again.
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I like that idea although I’m not exactly sure how I would go about it in training.
I feel like my lockout has improved tremendously recently. It used to be my weak point but now I feel like if I miss at lockout it’s more because I lacked force production or misgrooved or something.
I like that approach, haha. Unfortunately not an option for me. I was somehow convinced I would be able to cry if I pressed 140 kg. Don’t ask me why, I’m having a little laugh at myself just typing that but the thought has been stuck in my head for a few weeks.
@Cyrrex even the 135 kg from last peak looked not that hard, watching the video today! 140 kg is like a massive (probably in parts mental) road block.
I think you guys convinced me qnd I’ll give it one more go. Nothing to loose.
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This.
If you can find a way to make it “not a big deal”, that would probably help a lot. I have no tips for how to do that though unfortunately.
I could be wrong, but it looked to me like the lock out was exactly the bit he failed.
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I think I failed more mid-lift just before I would be able to get under the bar and get to lockout.
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This happens to me a lot. Happened recently even.
Think about your training a bit. What haven’t you trained in a while that you could bring back again? Strict overhead focus maybe? Maybe add in a lockout-oriented assistance exercise?
What is your strict press BB PB? I hit a 110kg strict press when I was push pressing 315 for a single. Might be worth looking at.
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Looks like is my turn to write an e-book. EduPig
Forgot to mention to @Koestrizer in my previous post but I’m referring to building rate of force development AKA sexy power in the lower body in specific movement patterns so like triple extension and front rack/squat dip + drive power. Pretty much what weightlifters do for their jerks.
Upper body wise less explosiveness and just more strength hypertrophy work to be able to transition to finishing the press earlier and stronger. Plenty of ways to do that e.g. that hicks press monstrosity seems solid
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Like I said don’t much about it but there’s plenty of material out there.
Give it a quick google and implement whether that means starting your sessions with explosive lifting before moving onto strength then Hypertrophy/volume or incorporating plyometrics in.
Could look like training for weightlifting.
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Strict overhead is something I never really focused on. So that might be wort looking into. Last time I tried, I got 90 kg. I usually have like a 40 kg difference between my strict and push press. So definitely worth looking into. I should aim to get 100-110 kg ideally.
I’m actually thinking about employing a coach for the first time. I do have some disposable income for the next three months and maybe that time period would teach me new approaches to use after that. I do have someone in mind whom I’ll maybe send a message and see what my options would be and so on.
Only thing I don’t like about that idea (besides money) is that I feel I have a good thing going with deadlifts and squats.
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01.06.
1 deadlift (65%)
5 x 2, 2 x 5 @ 137,5 kg - 10 sec rest between sets.
2 deadlifts without touching the floor (50%)
2 x 8 @ 105 kg
3 good morning against bands
1 x 50
4 db row
2 x 15 @ 32 kg
5 seated leg raise (supposed to be lying but since I have the seated machine I wasn’t feeling like rigging stuff up)
1 x 50
Notes:
-
@Markko : whatever it is that I’ve done to offend you, I wanna say publically that I am sorry!
Nah but those 7 sets were pretty bad with only 10 sec rest. For some reason I have noticed for some time that in these scenarios my quads are the first to beg for mercy. Kinda like they don’t fully recover. Maybe it is the push presses the day before? The sets of 5 were most likely not the prettiest but stupid camera died. - the deadlifts without touching are way more taxing on the lower back than normal deadlifts
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How am I even a functioning member of society?! 
This was meant to be the ab exercise obviously and not the hamstring exercise I was doing…
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Coaches are nice if you can afford one, so highly recommended there. For the record, I don’t think they’re bad otherwise, just a different way to train. Kinda like ordering vertical diet meals already made vs making them yourself and understanding how and what to prep to create a balanced and strength-gaining conducive diet.
You will get 140kg+ and then some, in due time. Consider it already done. Try not to beat yourself up too long over, though I know that is a tough one to do.
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Thanks man, I knew that you all of people would certainly be able to relate to how I felt after that attempt.
Exactly my thoughts. I find it easy to create programs for others but greatly struggle when I have to do it for myself. Plus I like to learn and get new input and perspectives.
Do you know Paul Smith (UK strongman, 2018 wsm competitor). I am thinking about asking him for help. He seems like a great and passionate guy when it comes to coaching and his rates seem reasonable.
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