If the email is there, contact is okay!
I don’t have a habit of checking it though so ping me here if you reach out.
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Hips are a bit cranky/ fatigued. Gotta get used to the frequency and volume. Nothing unusual.
1 push press* (clean first)
3 x 8 @ 72,5 kg
2 deadlift
10 x 1 @ 140 kg EMOM
3 squats (would have been zerchers without stands)
3 x 10 @ 120 kg (last rep paused)
4 wide grip bent over row
3 x 15 @ 50 kg
5 Aleknas
4 x 6 @ 5 kg plates
Notes:
- everything felt heavy as balls today. It’s okay though. It’s been a stressful week and I’ve had like 15 hours between sessions, stayed up late last night catching up with a mate… nothing to be mad about.
- *I know I used to call all my presses either push press or strict press but this was meant to be with leg drive but no double dip. Which was confusing as hell to my little puppy brain
- squats were iffy. I couldn’t go as deep as I would usually due to the back, my hips were tight and in the end my sacrum area/ hips were a bit bothered by the effort I did here. Hopefully won’t throw me back in recovery.
- the rest of the weekend will be nothing but relaxation so that might help
. Meeting up with a friend to take a walk, will have a hot bath and infrared sauna at some point and tonight I’ll kick it back with my dad, enjoy some whisky and watch a football match I don’t care about.
Back is as good as it was previously. Squats were no throwback besides the discomfort after training.
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117,5 (03.11.)
117,4 (04.11.)
117,2 (05.11.)
117,2 (06.11.)
117,3 (09.11.)
122 chest (+2)
107 belly (-2)
78 leg (-1)
45 arm
117,3 kg weekly average (- 0,6)
Am I turning into @alex_uk (sorry bud 
)? I’m eating like I get paid. Not complaning, just interesting that my metabolism reacted this way to my diet.
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Haha no need to apologise at all, it’s a pain having my metabolism when trying to add weight but generally I feel it’s a positive, makes maintaining or cutting easier and keeps me leaner when bulking.
Great work on the consistency on the diet!
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Tried meditating today for the first time. It was very difficult but I will implement it on a regular basis and see if it does me any good. I have experience with autogenic training fromwhen I was in the clinic, which isn’t per se a relaxation method but shares a lot of similarities.
I got very hot (I know that from autogenic training), it happens if you’re processing a lot, I think.
I didn’t get all into the meditation because I had so much trouble controlling my breathing and all but overall would recommend. I’ll keep you updated on how it’s progressing.
If I I don’t, give me a boot up the arse so I don’t skip out on this!
Log it man!
And tell us more. There’s more than one kind of meditation. I’ve never heard of becoming hot from it so this sounds like a different type than I’m accustomed to.
I’ve just done mindfulness meditation that’s about being present in your own body and not engage in mental planning. I have a hard time doing this but found the same therapeutic effects with kinds of yoga that guide what you are supposed to do with your breath. It’s difficult and physical enough for me to primarily be attentive about my body in the here and now and not engage in any cognitive pursuits.
Also helps me to wind down to sleep
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Good (and obvious) idea, haha. Will do.
It was just a simple beginner’s routine. It mainly focused on breathing and letting your thoughts go, practising mindfulness
So I’d say ‘standard’ meditation?
I think that I get hot is a physical reaction similar to my sweating during sleep. It was definitely not the norm but also nothing unheard of when I reported it after those autogenic training sessions in the clinic.
1 Oh squat
3 x 6 @ 40 kg
2 deadlift
3 x 6 @ 157,5 kg
3 broad jumps
5 x 3
4 one arm strict press (circus db)
4 x 10 @ 25 kg
5 wide grip shrugs
4 x 15 @ 105 kg
6 hollow holds
4 x 35 @ 5 kg plates
Notes:
- out of respect for our neighbours I put the deadlifts down quietly, which put an extra eccentric twist onto them. Deads didn’t move super fast but really good. I’m happy with them. After the back injury (which isn’t healed all the way), I get intimidated by higher weights but this was 100% pain free. I think technique was solid on the pulls.
- good training
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1 power clean & press
5 x 3+3 @ 87,5 kg (clean first three + press three additional)
2 floating deadlifts (slow eccentric)
3 x 5 @ 135 kg
3 floor press
3 x 15 @ 72,5 kg
4 bent over row
3 x 10 @ 100 kg
5 lunges
3 x 12 @ 42,5 kg (per leg)
Mean! 
6 side bends
4 x 8 @ 25 kg - slow eccentric
Notes:
- Just spitballing ideas here coach, but what do we think about belt cleans and press away to have some pressing focus? At least if lockdown goes on and back stays good.
- good workout. Looks like not much written down, but is quite a bit.
- cleans were really bad. Also they make the succeeding presses without the cleans a lot harder! Sucks to do these with a power bar as well. Will likely go back to the deadlift bar, haha.
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Listened to this today
The Power Company Podcast: Ep. 153: Dr. Natasha Barnes | Pain Science for Climbers Ep. 153: Dr. Natasha Barnes | Pain Science for Climbers | The Power Company Climbing Podcast
Give it a listen. After the 55 minute mark you’ll hear Natasha talk about her back injury and deadlifts but I recommend going through the entire episode.
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I might chime in at the 55 minute mark but the reality is, I probably won’t listen to the whole episode. I’ve never really gotten into podcasts and nowadays I don’t find the time, even if I wanted to listen.
I used to listen to Mark Bell’s power podcast a few years back but that’s the only one I really ever followed.
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Fully concur. Hate podcasts. The only time I’ll engage is if I take one with me on a walk. Otherwise, it takes SO long to get the information.
The worst part about Mark Bell’s Powercast was Mark Bell. He had amazing guests on all the time and it shoulda been amazing, but he would just be stupid to them the whole time and badger them with dumb questions. It was so frustrating.
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I used to like audio books for this. I don’t know why I don’t listen to those anymore. I used to read a lot until a few years back and really want to get back to it but I can’t seem to find the excitement I had when I was reading back then or the energy to even start these days.
True, he had his funny moments but was mainly just a distraction for everyone and an annoying host.
Agree. It’s a bit much when you just wanna get the good stuff. Some interviewers don’t help either like Bell. I was excited to listen to the KingOfTheLifts podcast with Yury Belkin one of the best powerlifters pound for pound rn / all time but was pretty disappointed. The dude spent like 30 mins / half the time going in circles asking Belkin about social media: who do you follow? pros/cons of social media? social media and it’s influence on powerlifting?
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Maybe the tidbit at 55 will be adequate to inspire you to go through the rest. Since I listened to it from start to finish I do not feel as if I’m the person best positioned to judge if that tidbit alone makes sense absent everything else. If you have the time, great. If not, bummer. Maybe listen at 1.5 speed? With this podcast I’ve never found the host to be a problem. YMMV.
I hate videos more than podcasts. I do only ever listen to podcasts while walking. For me it suits a dual purpose, I get to practice remaining attentive and not having my thought-machine run off on tangents which aids me in remaining attentive during conversations as well. It’s certainly not the most efficient means of acquiring information.
I’ve listened to audiobooks in the gym, might want to try that?
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I could see that for lower intensity training. Do you use informative/ thought provoking books or just leisure lecture like novels?
Novels mainly. I had a period where I experimented with not getting psyched (music gets me amped).
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On deloads I use no music or drastically different music to “desensitize” myself from my usual lifting playlist.
I don’t think I could handle listening to an audiobook while lifting though. I’m already super picky about which types of books I can tolerate in that form… definitely nonfiction only. Informative, no character development. I much prefer physical books.
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I have abandoned that for regular training some time ago. I only go there if it counts.
Agreed!