Chance of death in life is 100%. Low chance of death from something or another at all times. Covid doesn’t bump that up loads but if y’all worried about you or ur fam then fair enough
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Apparently basically being down to 1 kidney is a problem 
Lower back felt grand again this morning. These random things happen, I guess.
More tired today. Uneasy sleep.
1 paused push jerk
4 x 6 @ 90 kg
2 rdl
3 x 8 @ 120 kg
3 yoke
5 x 9m @ 215 kg
4 wide grip shrugs
3 x 15 @ 105 kg
5 zercher squats
3 x 8 @ 105 kg
6 hanging leg raise
3 x 11
Notes:
- good session overall. Nothing was too strenous.
- shoulders are still not conpletely sure about the paused jerks but it was way better than last week.
- I have reached the point at which I regret breaking me sandbag. Still zerchers were much better than last week. I talked to Paul before and he said my videos looked good. He confirmed that I don’t need to force depth and go full sumo but just go up once my elbows touch my thighs. I didn’t force anything today and I think that payed off. Zerchers can eat a dick though.
04.07.
Tried to play a bit of tennis with my mate (no match this weekend). I say tried because I underestimated how spent I really was/ am. Training fatigue is pretty high and the extra stress of the week took it’s toll.
Then I got a ball in the eye and we decided to let it be for the day. Managed to get the dirt out of my eye later and now everything is back to normal.
Also received next week’s program. I have one more week of accumulation, then a deload and after thst the next phase, which I am excited for. I was also instructed to bring my stance in slightly for the jerks.
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There is literally nothing worse than when your mate slams his ball in your eye. That’s a tough thing to get past.
And managed to get the dort out? Sexy.
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We’ve all been there, yet we don’t learn from our mistakes.
1 deadlifts
5 x 6 @ 160 kg
2 box jumps
5 x 3
3 incline bench press
3 x 8 @ 85 kg
4 leg curls
3 x 10
5 pull ups (band support)
4 x 5
6 incline db row
3 x 12 @ 32 kg
Notes:
- I don’t like my positioning on today’s deadlifts. It was lazy and I have done it better. That said the weight moved easier than ever despite me feeling absolutely fucked. I think my technical flaws were mainly the result of low readiness, as @guineapig likes to call it. Or low focus + high fatigue in other words.
- but on the other hand, I felt ZERO back involvement, had a glute pump and a decent stimulus in hams, lats and quads (that order). So it could’t have been that terrible
- I am really looking forward to that deload, ladies and gentlemen. I am definitely ready for it. I am kinda pleased though that I am holding on quite alright despite the life stressors right now in addition to a tough workout regiment (and being completely off meds at this point). I wouldn’t have the workouts any other way. Fuck life, get gainz. Vote for me as chancellor. Thx.
- had to bring a bit of aggression and admittably some nose tork for the inclines but I got my redemption, lol.
- left this session feeling satisfied. A bit worried that I have to train many of the same muscle groups in 12 hours again but eh, that’s life.
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There’s a link there somewhere between technique and fatigue. In the end just gotta take what is there.
If it’s still moving well could be worth taking a step back and try some strats like visualisation or concentrating on applying one cue / per set
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Did you break a toe !?
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Not yet but those box jumps required 100% focus yesterday. Thanks for planting the imagine of my sliced open shins in my head btw.
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Yeah I kinda tried that from set 3 onwards and it did help. Definitely not a strength issue but a fatigue one. I just need to be aware of it and concentrate better from the beginning next time.
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Today’s level was played on expert mode. Got up early, felt fucked, wanted to get an energy drink on the way but forgot my wallet. Took me a bit of mental fortitude to get through this one today. Also pressed for time.
1 push jerk
5 x 6 @ 102,5 kg
2 paused front squat
3 x 5 @ 105 kg
3a reverse lunges
4 x 6 @ 50 kg (per leg. Alternating)
3b pendlay row
3 x 10 @ 80 kg
4a seated db press
3 x 10 @ 32,5 kg
4b hollow holds
3 x 30 sec
Notes:
- the closer stance on the jerks posed a challenge. But I might have initially closed it too much. In set 4 and 5, I widened it a little again - while still keeping it closer than my regular stance. Will wait for coach’s feedback.
- those last four exercises are not programmed to be supersetted but I was running out of time
- front squats turned into some real ugly business. Lost the bar twice. Once in set one and even more spectacular in set 2 and both times switches to cross grip because I knew my legs weren’t done. Went with all kinds of grips on set 3, lol. Couldn’t keep my elbows up
. But my legs still felt so strong! Needs to keep working on that. - still some solid progress, considering my best ever regular front squat is 130 kg!
- didn’t have it in me anymore to fight for 10 reps on the db. So I settled for a 3x8 without super grinders. I guess my revenge will have to wait a bit.
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Yeah, I have a legit and strange phobia about box jumps, at least when it comes to a max height jump. I have no clue how high I can jump, because I am too scared that I am going to have some embarrassing shin-destroying episode.
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Visit with the neurosurgeon didn’t really give any answers. Neither good nor bad ones. Just more waiting and more “maybes”. Sick of it.
Really hoped to get some stress relief from this. Even if it was through bad news, as insane as that might sound. With everything going on in my private life (the things I don’t mention much here) and the medical situation(s), I feel like I’m about to fucking explode any minute now.
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Oh no! Uncertainty is the worst
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Breath mate just breath.
Now you are with your coach would you min summarising his system or approach. You seem to be doing a lot of paused work, I assume this is technique work to help with tightness or being more explosive ?? How has he laid out the blocks and what progression is he using? Are you getting weekly feedback or changes to programming based on your sessions ??
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I’m now wrapping up the accumulation phase in week 5. Over those 5 weeks the main exercises (deadlift, box squat, push jerk, paused push jerk) have not increased in weight but in volume. I started with a 3 x 5 in each and ended with a 5 x 6. The squat is a little exemption because we switched things around there but otherwise it would have been the same.
The secondary exercises (incline bench press, paused front squat, romanian deadlift, strict press) have all increased in weight and some have increased a little bit in volume.
The assistance exercises have increased in weight as well.
The structure so far has been 4 full body workouts. Over the whole week we’ve had 4 vertical presses, 1 horizontal press, 2 horizontal pulls, 2 vertical pulls, 2 unilateral leg movements, 3 squats, 2 deadlifts, 2 plyos, 2 ab movements, 1 carry event and 3 general assistance exercises (leg curls, thrusts and shrugs).
So quite a lot of lower body focus and a very broad/ balanced approach.
I get my sessions weekly and they are adjusted based on my feedback.
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So am accumulation block to build work capacity ?? And then will you move into a strength block ??
How are you finding the plan so far ?? Your vids all look good so he seems to have set the weight at the right level.
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Yep work capacity is definitely up after those 5 weeks!
So far I like it. I am also looking forward to a little bit of a mix up. Definitely learned that I can do more work than I previously thought. Tbh I never thought of doing a four day full body template or squat back to back etc. As long as everything is balanced enough. Paul has a good handle on that it seems.
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1 box squat
1 x 5 @ 140 kg (thought I was due for a 5x5)
2 x 6 @ 140 kg
1 x 7 @ 140 kg (to make up for the first)
2 box jumps
5 x 3
3 step ups
4 x 6 @ 50 kg (per leg. Alternating)
4 strict press
3 x 8 @ 70 kg
5 hip thrusts
4 x 8 @ 130 kg
6 lat pull down
4 x 10
Notes:
- man what happened to my squats… weights this light used to move faster/ feel easier.
- they look better than they feel though. Camera died on the final set, which felt the best and most explosive. I’d really like to know where I am at with free squats in wraps just to have a general idea. I haven’t done those in half a year. But the time will come.
- strict presses were really good. Never did this weight that easy for so many reps before. Could have kept going in all 3 sets.
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