Full disclosure: I really did a number on my right wrist catching a clean. Had to take some ibuprofen last night to be able to sleep.
I think my frustration is leading me on a path to destruction lately and I’m kind of destroying myself.
So I decided to take a step back. Hopefully my wrist heals in time to not mess up my new program. Starting that will be good for me. It may not be easy but the weights are quite low to start out.
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31.01.
First training with the new coach.
1 push press (no double dipping allowed!)
10 x 10 @ 70 kg
This fucker crept up on me! You’d think it would be easy but my rep tolerance is at ca. 5 rn… Out of a possible 200.
I tried to keep rest reasonably short but had to let loose a little towards the end.
2 lat pull down
3 x 15
3 rear delt destroyer set
60 @ 10 kg
30 @ 5 kg
10 @ 2 kg - full reps
Noises weren’t PG 13 here.
This is how they are done:
Great pump session!
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These things suck so bad.
Yeah that one definitely sucked but I like the efficiency of getting it all done in one set of agony.
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Yeah, we should all know better by now that repping is a different kind of strength and skill, but I get frustrated in the exact same way.
But even so, 70 kilo is a little bitch weight for you on a push press…doubt it will take you long to adjust.
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01.02.
1 paused snatch grip deadlifts (pause mid shin for 2 sec, then reset completely and do a full rep - so half and paused + full = 1 rep)
3 @ 140 kg (requirement: 120-140 kg, went with the higher one. It was hard)
5 @ 110 kg (100-120 kg)
2 cheating bent over row (3x 8)
8 @ 100 kg
8 @ 110 kg
8 @ 120 kg
3 sldl (like Dan Green but not deficit, 3x8)
8 @ 120 kg
2 x 8 @ 130 kg
4 back raises on ghd
3 x 15 @ 10 kg
Hamstrings about to absolutely explode on me.
Notes:
- really liking the change of pace so far!
- exhausting but not a systemical level
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Great to see the enthusiasm about the new program, looks very different way of training from your previous coach, be interested to see how this all pans out, hopefully in some awesome gains!
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@Cyrrex fully concur. And yet I still have some proper DOMS!
@alex_uk yeah definitely a different approach, which I hoped for honestly. Although it will take some getting used to mentally. Right now this style is a good fit because training can potentially become much more of a stress release rather than a stress factor.
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03.02.
Good grief I’m sore! I don’t know why a little bitch weight like 70 kg would do that to me but my triceps is hammered! Even front delts have DOMS, which is rare. Hammies also trashed. Upper back and stuff as expected.
I low-key love it.
1a paused power jerk (3 sec. pause in the dip + 3 sec. pause in the catch)
12 x 3 @ 80 kg (no belt)
1b chin ups
6 x 1
4 x 1
2a dips
12 x 3
I haven’t done dips in 8 years. No joke I looked it up on Tnation. I was anxious.
2b incline db curls
12 x 3 @ 15 kg
3 db external rotation
3 x 15 @ 5 kg
Had to work out very late because of work (8-6.30 + commute) and the new class schedule of the gym which is really getting on my nerve.
It was literally painful to press the empty bar. That level of soreness.
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Don’t you laugh. Dips are hard!
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It always amazes me how different people are when it comes to exercises. I have a complete poverty overhead but I can dip all day. Your overhead is pretty darn good and yet dips are tough. You would expect that these 2 exercises use largely the same muscle groups but being good at one does not make you good at another.
Yeah that kind of surprises me too man, haha. They seem to be very easy for most people. I guess a factor right now is also my inexperience with them. Theoretically there should be easy gains on the table.
Other factors (whiney excuses): Very sore triceps going in + 12 sets of presses before.
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Lol I know right?
Oh wait 70kg is my one rep max.
On a serious note, though, awesome stuff dude. You seem to be in a better headspace (judged solely by how you are typing up your workouts). You seem excited for this, and I’m excited for you.
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Thanks man! You’re assessment is correct, right now I feel like this change of pace was exactly what I needed. If nothing else I feel better about training and a lot less pressured. Although in the end results will be the ultimate measurement here.
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04.02.
Hamstrings complaining on every step I take, lol. Slept very little sadly.
1 deficit deadlift (2"/ 5 cm) - controlled t&g (“make no sound”; power bar)
4 x 10 @ 140 kg
This was miserable. Agony for the already smashed hamstrings. Also the movement felt strange. The bar was a bit further out in front of me (because of belly) and I had to go into more flexion to achieve the rom (note: I’m not averse to spinal flexion).
2 mechanical drop set (Move directly to the next, rest 3 minutes after each round. )
A) heels elevated front squats
3 x 3 @ 100 kg
B) heels elevated high bar squat
3 x 3 @ 100 kg
C) high bar squat
3 x 3 @ 100 kg
I kinda loved this one.
3 rdl
8 @ 100 kg
2 x 8 @ 120 kg
4 back raises on ghd
3 x 15 @ 5 kg
Body was falling apart so I went down in weight from Tuesday.
Notes:
- this was one hard first week… And I have to say I kind of love it! I hope my body adjusts to this new style asap though because holy fuck I’m hurting.
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A. I laughed
B. No they aren’t
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What exactly about? My appearance, the execution of dips or just laughing because I asked you not to?
You said the same thing about handstand push ups…
But yeah, coach said I should be able to do 30-40 kg and this will blow up my pressing.
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Well the appearance goes together with the execution, so all of this.
So like 40 kilo for reps? Fun times.
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Agreed, haven’t tried one in years lol
New training is looking rough, lot more volume it seems.
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If you added 40 kg to your dips you would be at my level, pal.
I can’t do much about my appearance as of right now. Maybe I’ll get a haircut. Any recommendations for a good barber, mate?