I dunno man, I heard squats are dangerous. Probably better off getting hold of a Nautilus double triple overhead underhand leg dual extension machine instead. It would be more optimal.
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It’s been really fun to watch this process. 2 weeks ago you were talking about not approaching light weights with the right mindset, like not driving forcefully enough. Now you’re already feeling athletic and fast.
Then you started to go for more speed on the light stuff. It was easy to see the more aggressive intent and faster execution of the lifts. Like bros have already mentioned, there was a little technique breakdown due to the speed. A little back extension and hitching on the light, fast deadlift and a little good morning action on the fast squats.
The good part is that those are the same issues that pop up on your heaviest lifts. And instead of three or four chances to “fix” the issues with slow, heavy weights you get 10 chances to “fix” the issue with the lighter, faster weights. Pretty cool!
I don’t mean this to be a critique of you, just an observation on speed work. You’re hitting all kinds of PRs and all your lifts around 75-80% or so look perfect, so you’re definitely doing something right!
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Yo big log press! Congrats bro!
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More bulding stuff around the house but it’s not that exhausting. Also been keeping up with sleep and naps. This vacation is doing me good.
1 deadlift (power bar; beltless)
6 x 2 @ 145 kg
2 box jumps
5 x 3
3 bench press
3 x 8 @ 105 kg
4 chest supported incline db row
3 x 10 @ 25 kg
Notes:
- first time benching since begin of this lockdown
- as I mature I find these light workouts more and more useful and enjoyable.
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01.04.
1 squat
2 x 10 @ bar
6,3 @ 60 kg - playing with depth
5 @ 100 kg
3 @ 140 kg - belt
1 @ 170 kg- wraps
1 @ 190 kg
1 @ 200 kg - PR (+10 kg)
1 @ 210 kg - PR! (+20 kg)
Absolutely over the moon! My soul left my body on that final attempt. Crazy strong grinder.
Really buzzing with this and I’m more than happy with my training success lately.
From here on I was free to do what I want. Naturally that was pressing
2 push press (not jerks!)
Up to
1 @ 110 kg
1 @ 120 kg
1 @ 130 kg - technically a PR for the movement.
Had no plan here, just kept going as long as it was comfortable. No hype up or pressure.
3 lat pull down
5 x 10
This concludes what is surely my most successful training block ever. No fourth day planned. Might sneak in some cardio or arms.
Huge shoutout to my coach here. I don’t regret signing up for this experience and sticking with it when things didn’t look this easy.
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Man stop it with all the PRs!
Great work, absolutely smashing the lifting! Great to see such progress!
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Solid Work!!!
in case you were asking: yes, we are entertained 
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@FlatsFarmer @strongmanbrett @alex_uk @anna_5588 thank you folks! 
04.04.
Stationary bike: 30 minutes and 16.10 km.
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Jesus man +20 kgs! That’s amazing! Congrats!!!
Yeah stop making us feel bad you beast 
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Hehe thanks buddy. I am really happy with the squat progress. I didn’t know we were shooting for 210 kg until I got the excel sheet. Brilliant call from the coach on this one.
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Back to more basic work and building that damn barbell press 
. Depending on how the pandemic goes we’re about two months out from comps. I feel strong coming out of this last phase and look forward to comp season (if there is one to look forward to).
1 oh squat
4 x 6 @ 65 kg
2 power jerk
5 x 3 @ 100 kg
Needed a bit to get used to, then it was fine.
3 front squats
4 x 5 @ 110 kg
4 bent over rows (doh)
3 x 12 @ 90 kg
5 hollow holds
3x 40 sec.
Notes:
- wow weeey it’s been a while with front squats. Turns out I didn’t miss them, haha. I’ve become pretty immobile in the upper body but I think that’s going to improve if I start using barbells more.
- this session was surprisingly tough. Front squats kicked my arse.
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Love that squat PR and love that celebration. Really felt how much that meant to you mate. Quality
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Keep it strong buddy! I’m excited about your progress. 
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@simo74 thanks buddy, it did mean a lot to get this up and I was pretty pumped!
@dwilliams10 thanks man!
Really tired. Weather is being a bitch.
Fuck me, DOMS are back on the menu! Upper and mid back, abs and biceps. Yep, from cross armed front squats, lol. I’ve noticed before that the biceps has to work on those but I still don’t get how it is taxed to that extent.
1 deadlift (power bar, beltless)
4 x 6 @ 150 kg
2 log lift (clean once)
4 x 5 @ 91 kg
3 vertical jumps
5 x 3
4 floor press
3 x 8 @ 105 kg
Really tough.
5 meadows rows
4 x 12 @ 35 kg
Notes:
- biceps DOMS turned out to be a real problem. They were so intense, it was uncomfortable to wear sleeves and my arms started to shake with 60 kg on floor press warm ups. Then my left arm especially got real painful from the later sets. I will pack some heat on and I’m sure it will be fine, just a protection reaction. Very annoying though and floor pressing this was much hsrder than benching it.
- everything else was easy.
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08.04.
1 oh squat
4 x 6 @ 65 kg
2 push jerk
Up to
5 @ 110 kg
Feels unfamiliar rn but easy.
3 paused front squats
4 x 5 @ 95 kg
Looked easy, was hard.
4 sl rdl
4 x 8 @ 20 kg (bar)
5 aleknas
3 x 15 @ 2x5 kg
Notes:
- I am tired and it’s late. I lifted the things but won’t describe how I lifted the things in greater detail right now. Busy days atm.
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1 rdl (doh)
4 x 8 @ 110 kg
2 power jerk
4 x 5 @ 90 kg
3 strict log
3 x 8 @ 71 kg
4 single leg hip thrust
4 x 8 @ 20 kg (bar)
Wtf?! This was way too hard!
5 log rows
3 x 8 @ 71 kg
Notes:
- everything fucking hurts, haha. It’s been a hectic week and training wise, all the new movements have been kicking my arse and making me sore all over. Nothing per se was difficult this week but it all added up.
- elbows are a little pissed by the transition. Left one was really angry today which made the whole arm hurt. No pain while pressing or a few seconds after but then it starts creeping up. Probably just overuse/ adjustment to new stress.
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You’ll have a lot of fun trying to use your legs tomorrow
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Nah that was very light actually, I don’t think that’s going to provoke additional DOMS. But I do feel the single leg rdl I did yesterday.
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RDLs… hello, crippling DOMS.
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The trick is to do them with already existing DOMS in your posterior chain! Life hacks, you know?
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