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Nice work!
Your high bar squat is looking smooth. And good POP on the lock out of the block pulls.
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Well, I was excited, and then it, uh…passed.
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03.10.
1 btn split jerk
3 x 1 @ 110 kg
7 x 1 @ 115 kg
2 btn Push press
6 x 8 @ 100 kg
3 lat pull down
4 x 12 @ stack 13
4a curls
4 x 5 @ 43 kg -strict, back on wall
4b Lateral raises
4 x 12-15 @ 10 kg
More focus on mmc today, less on weight and reps
5 reverse flys (chest supported)
5 x 15-20 @ 10 kg
Auto regulating a bit. Good work on the Push press
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@FlatsFarmer thank you!
@Cyrrex also thank you, I guess. In a different way. But still.
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04.10.
1 deadlift (simulated longhorn bar)
2 x ? @ 60 kg
5 @ 110 kg
3 @ 160 kg
2 @ 190 kg
1 @ 210 kg
1 @ 220 kg
2 x 1 @ 230 kg - meant to be a double, turned into two very hard singles
3 x 5 @ 195 kg (-5 kg of original weight)
2 barbell bent over row
3 x 5 @ 120 kg
3 rdl
3 x 6 @ 140 kg
4 belt squats without handles
2 x 15 @ 2 plates per side
1 x 15 @ 3 plates per side
Notes:
- I was really nervous and anxious before the session. Deadlifts are getting into my head. And they sucked. I’m either not as strong as I anticipated when I wrote the program or it isn’t working properly or context factors. In either way I can’t figure out how to handle the bar whip and hold my brace to save my life and I’m not sure how to adjust. I keep auto regulating things down (reps of top set, weight of back off, reps of rdl). It seems my plan to cross of the next big milestone at my next comp might be in danger.
2 Likes
In other competition news: I’m actually invited to a second invitational at the start of december 
. So pretty much back to back with the first. The invitation was very sweet and some other guys from my gym are invited as well (long story doesn’t matter), so I accepted.
Events are:
18" deadlift for max, power bar with 3 attempts
Overhead medley - 45 kg Circus dumbbell, 70 kg keg, 80 kg axle, 95 kg log.
Yoke 300 kg
Sandbag into sled drag
Mystery event
I have never pulled from that height and I don’t think it suits me but a fun change. The overhead medley is very light for me. Yoke is my best event.
So all in all a good mix for me and should be a fun time.
I’m still not really going to train for it because of the other comp. I have like 2 weeks in between to familiarize myself with the implements/ pull height.
4 Likes
06.10.
1 overhead medley
Barbell - axle - log - log
3 runs @ 80 - 90 - 100 - 110 kg
2 paused btn push press
1 x 2 @ 102,5 kg
6 x 3 @ 102,5 kg
Loved these today!! 
3 pull ups
As many triples as possible in 10 minuts
7 x 3
1 x 2
4 dips
5 x 6 @ 10 kg
5a external shoulder rotation
4 x 8
5b slow eccentric preacher curl (unilateral)
4 x 6-8
Notes:
- liked this session. DOMS are terrible though and the medley had some kinks that need to be worked out.
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I Assume you will try it and see how you go? If you are stronger from lower you could always consider some good platform shoes !!
hehe time to break out me old high heels! Yeah I’ll try it once or twice. Nothing more I can do about it
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@j4gga2 what do think about those jumps? I just now switched to implementing the box and think that helps to be more explosive. It’s my first time experimenting with weighted plyos.
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Oh ups, haven’t updated the log. I forgt 
07.10.
1 barbell box jumps
5 @ 40 kg
5 @ 45 kg
5 @ 50 kg
2 paused high bar squat (beltless no sleeves)
4 x 5 @ 100 kg
3 block pulls ( 2 mats, power bar)
2 x 5 kg @ 190 kg
4 farmer’s walk
2 runs - 4 x 10m wih re pick each turn. No medley style this time.
@ 115 kg per hand
5 leg curls (dumbbell between feet)
3 x 15 @ 17,5 kg
Notes:
- significant reduction in volume today. I was listening to my body after a succesful week and some hard training sessions. I need to see how well I recover over the weekend and then think about how I want to adjust going forward. The lower body/ posterior chain is getting smoked to the point of being well done.
3 Likes
Okay swarm intelligence needed please:
I have 4 weeks of training left before the week of the first competition. After that only 2 weeks before the second.
So 3 weeks of heavy training in theory.
I am now thinking of raising my block pulls on the 2nd lower body day to 18" to get a feel for that as I have never pulled from such a height. But I’m not sure how to meditate recovery/ intensity here because the other day features the heavy deadlifts from the floor, which should be the priority.
How would you people solve this? Just do the 18" deadlifts but stay light? Also what does light mean because that will still probably involve some poundage in absolute numbers if it’s from 18".
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Sadly I have nothing to helpful to say about your training, but I totally liked that post just because you said,
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Do you mean execution-wise or programming-wise?
From an execution standpoint, that’s some solid projection with 50kg
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Ape together strong
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Both. I have no experience with this and would like to experiment with it. The main goal right now is to get my btn push press and jerk more explosive. Also it may have potential to lay the foundation for some more explosiveness in general.
The good news is, execution-wise, any jumping exercise without a drop (i.e. jump off a box then immediately jump onto another box / depth jump) is pretty simple. As long as you have full intent on each rep, you’ll get the adaptation you’re chasing.
Programming-wise, for intense plyos I generally aim for 10-30 total contacts per leg of jumping work. Loaded/slower jumps tend to sit around 10-20 reps with 15 being a nice sweet spot. I rarely exceed 20 contacts unless I’m doing a blend of high and low-intensity plyos (e.g. 1 max jump for height + 1 pogo for 5 continuous reps each)
From a load standpoint, the heavier the load, the slower the rep, the more strength-oriented the jump becomes. Generally speaking, peak power is achieved at around 30% 1RM for most trainees. That said, there may be times when you want to go lighter (speed-strength, “fast power”) or heavier (strength-speed, “slow power”)
Hope that helps
2 Likes
If it was me I would keep the weight on the 18 pulls high but the volume low. Work up to a heavy single, hit it for 2 more singles and call it a day.
Keep your higher heavy rep work off the floor which will build the strength. The 18 is just practice and feeling out something heavy from a different position.
2 Likes