Happy birthday!
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Thanks. I am doing better than I usually do with anniversaries this year. Will lose my shit in 2 years though, I’m sure
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15.09.
Mainly fooled around. Second to last day before I take programming into my own hands. Tried a few moves and wanted to have some fun but I didn’t.
Did a 106 kg strict log single (tied PR) 108,5 couldn’t be counted as strict anymore.
2 pull ups @ 12 kg (PR)
Btn jerks up to 125 kg (10 kg under PR and failed 130 kg 5 times). 20 kg under press from the front PR.
Hicks press up to 130 kg (10 kg under PR but first flat bench in months).
Then decided I’m gonna do at least something productive and start off on volume for the next training block
Btn push press
6 x 15 @ 70 kg
This was very hard at that point! Gruesome pump. Felt like I did something to better myself finally.
External rotation
4 x 20 @ 5 kg
Bicep curls (strict on wall)
4 x 5 @ 37 kg
20 @ 37 kg without wall and less strict
Pump achieved
I’m gonna build traps and shoulders so big this winter, it’s gonna be disgusting
6 Likes
16.09.
Not in the mood for heavy weights. In general it seems like my ill mood is creeping back up again after I returned from my trip. But I’m fighting it.
1 1 inch deficit deadlift (stiff bar)
Up to
3 @ 210 kg
2 @ 220 kg
210 was going to be my last warm up single but felt so heavy I spontaneously decided to take it as a safety attempt for my programmed 3rm. In hindsight that did cost me the 220 kg triple, I think. I’m not happy but this isn’t that bad a result either.
2 high bar squat
3 @ 160 kg in wraps.
This was garbage. No sugar coating
3 farmer’s walk
15 m @ 95 kg p.h.
15 m @ 115 kg p.h.
15 m @ 135 kg p.h.
Not a cm to spare on the last one but happy with that PR.
4 unilateral leg extension on reverse hyper
3 x 20 @ 80,90, 100 kg
6 Likes
The above concluded my current training block and also coaching relation with Max.
I will now prepare for what will be my last competition for a long time in 7 weeks. It’s the small private invitational one that I did last year as well which featured the squats and viking press. Next year I will do my state’s exams at the same time that competitions are held. So it’s highly unlikely that I’ll do any comps. The year after that I’ll finish a degree but will probably do something competitive.
So in any case I’m looking at about 1,5 to 2 years of off season! I’m not sure how to utilize this time yet. I’ll have a consultation with May (instead of a week worth of coaching) and ask his opinion about it.
I will go more into detail about my future plans later.
Events for the competition in November are:
1 overhead medley (bar, axle, log, log) at something between 80 and 110 kg
2 tire flips into chain drag
3 longhorn bar deadlift for max, 4 attempts with 10 kg jumps (that bar is very similar to a deadlift bar, I imagine but slightly longer)
4 frame of willpower: frame carry for 10m +20 kg every round, max. 20 sec for 10m, max 300 kg
5 mystery event.
5 Likes
Weighted vest walk
4 km, 10 kg, 39.35 minutes.
Worse than last time. Dealt with shin cramps and pains from the start that didn’t subside for the whole track. No real cardio effort felt.
Tibialis raises
3 x 15-20
Calf raises
3 x 15-20
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Okay it’s actually 2,80m long vs. A deadlift bar’s 2,30 (?)m. I may put some collars on the inside to simulate the whip better
19.09.
1 btn split jerk
10 x 1 @ 100 kg
Had our head coach there to teach me and that was super duper helpful! Loooots of work to be done but I had fun.
2 btn push press
10 x 10 @ 80 kg
3a lat pull down
5 x 10-12 @ stack 11
4a lateral raises
4 x 15 @ 7,5 kg
4b biceps curls
4 x 5 @ 39,5 kg - with back at wall
1 x AMRAP @ 39,5 kg without back at wall and loose form - 15
5 reverse flys
6 x 15-20 @ 7,5 kg
Dat pump!
4 Likes
In case you’re interested in the process of learning new techniques - here you go with a video.
Right now biggest cues for me is pushing off the heels, bending the back leg and rotating the pelvis to neutral in the catch position.
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A friend invited me to the spa because I did him some academic favors. I haven’t been in a sauna in fsr too long! It was amazing.
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20.09.
1 deadlift (simulated longhorn bar)
up to
3 @ 210 kg
3 x 5 @ 180 kg
after pulling with stiff bars only for so long this was unexpectedly difficult and awkward.
2 barbell row (beltless, this will become a cheating row as we go)
3 x 5 @ 100 kg
3 rdl (beltless)
3 x 8 @ 120 kg
4 unilateral leg extension
3 x 20 @ 80 kg
everytime i have a hiatus from romanian deadlifts and return to them, my hams feel like they’re ready to tear off. got some decent cramps.
3 Likes
22.09.
1 overhead medley
Barbell - axle - log - log
3 runs @ 70 kg - 80 kg - 90 kg - 100 kg
2 paused btn push press
7 x 3 @ 85 kg
3 pull ups
as many doubles as possible in 10 min -
11 doubles
4 dips
4 x 8
5a unilateral preacher curl (slow eccentric)
4 x 8 @ 10 kg
5b external shoulder rotation
4 x 20 @ 5 kg
Notes:
- this was a really awesome session! Even pull ups were great for my point of reference. Dips really easy too but taking it all slow to get used to the new volume demands.
4 Likes
23.09.
Weighing in at 120 kg flat. I kept a little more than half the weight off that I lost from Covid. I want to keep it there for the time being.
1 barbell jumps
3 x 5 @ 30 kg
2 low bar squats (first time since forever)
4 x 5 @ 120 kg
Terrible
3 farmer’s walk medley - 10 meter per lane
3 x 75 kg - 85 kg - 95 kg - 105 kg
4 low block pulls
4 x 6 @ 170 kg (stiff bar)
5 hamstring curls
3 x 10-12
3 Likes
24.09.
10 kg Weight vest walk ca. 4km in 37,21 minutes.
Best time so far.
Did the tibialis and calf raises beforehand this time.
I’m very happy with where my body is at and what it’s doing at the moment. I’m not at my strongest right now but I will surpass those numbers at a lighter body weight and a more capable all-round package.
I plan to stay at this body weight right now and establish new PRs while maintaining this new philosophy of being more well rounded.
6 Likes
26.09.
1 btn split jerk
3x 1 @ 105 kg
7 x 1 @ 110 kg
2 btn push press
10 x 10 @ 90 kg
3 lat pull down
4 x 12 @ stack 12
4a biceps curls
4 x 5 @ 41 kg - back on wall
15 @ 41 kg - loose form
4b lateral raises
5 x 15 @ 10 kg
No weight increase next time
5 reverse flys
6 x 15-20 @ 10 kg
No weight increase next time
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Traps are coming in nicely. That was in the morning without pump and only the traps flexed slightly.
3 Likes
27.09.
Okay this session sucked donkey ass. Sleep not good, power not there, technique sucks
1 deadlift (simulated longhorn bar)
3 @ 220 kg - maybe ties PR(?)
3 x 5 @ 190 kg
2 bent over row (still rather strict just because it feels easy)
3 x 5 @ 110 kg
3 rdl
3 x 8 @ 130 kg
4 quad extensions
3 x 20
Notes:
- someone gave me some tips on my deadlift last week. They were sensible but I think trying to change it right now (mainly pulling the slack out snd getting into position differently) is rather difficult to implement in this situation. I tried it on warm ups and some of my back offs. I just couldn’t stabilize my lower back at all yesterday and now I don’t know if I had a particularly bad day or if my pulling is always like that. I need to get much more efficient.
- rdl felt hard as well for the same reason today.
- quad extensions will be crossed out. I would love to do them but on the reverse hyper they’re not very good. Does anyone have ideas on quad exercises without real machines that don’t load the lower back whatsoever/ don’t take away recovery from the deadlift?
2 Likes
29.09.
Sore, bad sleep and too little food this week. Need to do better to recover better.
1 overhead medley
barbell - axle - log - log
3 runs at @ 75 kg - 86 kg - 95 kg - 105 kg
2 paused btn push press
7 x 3 @ 90 kg
3 pull ups
as many doubles as possible in 10 minutes
14 sets
4 dips
4 x 8 @ +5 kg
5 external db rotation
4 x 8 @ 10 kg
6 slow eccentric unilateral preacher curl
4 x 8 @ 12,5 kg
Notes:
- bit slow and my body aches a little bit. Recovery needs improvement.
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30.09.
1 Barbell vertical jumps
3 x 5 @ 40 kg
2 paused high bar squat (beltless)
4 x 5 @ 90 kg
3 farmer’s walk medley
3 runs x 4x10 m
75 - 85 - 95 - 105 kg
4 low block pulls (two mats, power bar)
3 x 6 @ 180 kg
5 hamstring curls with dumbbell
2 x 15-20 @ 15 kg
Changing the program to paused high bar squats today and belt squats without hand support on Tuesday. I need quads and I realize I need to be smart about recovery capabilities. Low bar squats feel shit arm and take away too much deadlift recovery if I progress them to heavier weights. The quad extensions on the reverse hyper just don’t do a good job.
Videos to come tomorrow.
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Put a shirt on @Cyrrex is getting excited
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