I did sorta mumble it under my breath
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1 paused btn jerk
3 x 3 @ 107,5 kg
2a paused btn push press (beltless bc weight is so laughable)
7 x 5 @ 75 kg
2b neutral grip chin up (new setup with the dip attachment with fat handle/ grip - sucks but the other might damage the handle)
7 x 3 (all unassisted)
3 squat - 10 sec eccentric
1 @ 140 kg
1 @ 160 kg
1 @ 170 kg
3 sec eccentric back downs
4 x 5 @ 135 kg
4a lateral step downs and ups
4 x 10 (40 cm (+10)
4b powell raises
3 x 15 @ 5 kg - restoration intensity
5a overhead triceps extensions
3 x (5 reps, 5 sec. Isometric hold*, 4 reps, 5 sec hold, 3 reps, 10 sec hold) @ s3
*Isometric hold at weak angle. Really hurts. Badly
@flatsfarmer - this sounds like it would be up your alley.
5b hammer curls
12 @ 15 kg
12 @ 20 kg
12 @ 22,5 kg - into triple drop set
- I kinda dig this training day but it takes way too long to complete.
- 170 kg is exactly what I hoped to hit today. The slow eccentric really gets to you and the weight is starting to feel heavier and heavier as you approach the bottom position. Feels kinda scary. At the same time, I actually kinda like these, haha.
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Thanks for the heads up!
Thibaeudeau was just talking about those Isos during the set being great for growth. Its cool to hear from somebody doing it.
And it’s neat to see all the pauses and slow eccentrics working for you on the big lifts.
Going forward, it looks like getting more out of less weight will be my main thing. Its motivating to see it can still be effective and tough.
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I had the opportunity to weigh all 3 stones properly!
1 paused deadlift (power bar)
10 x 5 @ 132,5 kg
2 atlas stone load
Total of 8 loads, 3 of them doubles @ 103 kg
3 farmer’s walk
2 x 10m (drop and turn) @ 135 kg (per hand)
25 sec hold @ 120 kg
30 sec hold @ 120 kg
- this was a surprise! 135 kg is a very strong point to be at. Even for the short distance.
4 one arm hang
3 x 12 sec p.h.
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4 hours of sleep. I feel awful.
1 btn split jerk
10 x 1 @ 125 kg EMOM
2 btn push press
3 x 3 @ 107,5 kg
3 strict log press
3 x 10 @ 70 kg
4 incline db flys
3 x 10 @ 17,5 kg
5 trap-3-raises
3 x 15 @ 3,75 kg
6 lateral raises
3 x 15 @ 10 kg
Mentally it was still good to train but understandably all felt a bit harder than it should. I really need more sleep.
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1 deadlift (deadlift bar)
10 x 1 EMOM @ 145 kg - deload
2 rdl
10 @ 170 kg - should be a PR
2 x 10 @ 152,5 kg
3 bent over row (cheating/ “neural”)
8 @ 120 kg
6 @ 130 kg
6 @ 140 kg
5 ez bar curl
7 @ 49 kg
6 @ 51,5 kg
5 @ 54 kg
It turned out the curl bar weighs a bit more than 9 kg, not the 7.5 kg we always assumed
- seems a bit mismatched that deadlifts are on deload and the assistance is maximal intensity but whatever. I was glad deadlifts were so light.
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you are doing those wrong mate, you need to be in the squat rack for maximum gainz.
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I thought using the deadlift platform would give me extra powers!
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01.02.
1 paused btn split jerk
3 x 3 @ 115 kg
2a paused btn push press
7 x 5 @ 80 kg
2b neutral grip chin ups (same setup as last week)
7 x 4 (4 sets unassisted, 3 sets blue band)
3 back squat
7 sec. eccentric
1 @ 140 kg
1 @ 160 kg
1 @ 180 kg
3 sec eccentric back offs
3 x 3 @ 160 kg
Really really happy with 180 kg. I had that number in mind for the last of my long eccentric singles and it actually moved easily! That was a very good rep.
4a lateral step downs and ups
1 x 10 (another height increase)
2 x 10 @ 10 kg contralateral load
4b powell raises
3 x 15 @ 7,5 kg
5a overhead triceps extensions
3 x 5 reps, 5 sec. Isometric hold*, 4 reps, 5 sec hold, 3 reps, 10 sec hold @ s4
5b hammer curls
12 @ 22,5 kg
12 @ 25 kg
12 @ 27,5 kg
Holy glute pump. Triceps pump was hella painful as well.
5 Likes
02.02.
1 paused deadlifts (power bar)
7 x 5 @ 145 kg
Honestly these might be more detrimental for recovery than positive for adapations.
2 farmer’s walk - deload
2 x 60m @ 75 kg p.h. (drop & turn at 10m, cause that’s the indoor lane)
3 atlas stone to shoulder
2 x 4 @ 80 kg
2 x 2 @ 103 kg
4 one arm hangs
1 x 20 sec p.h.
2 x 10 sec p.h.
No videos unfortunately because my phone is fucked. I’m kind of thinking of restructuring this day as a whole. I think I’m putkicking my coverage quite a bit. Although the stone to shoulder without tacky was kinda cool.
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So listen…I don’t want to be impolite about your mom’s cooking…but wtf is that green stuff mate. German cuisine looking almost as appealing as British cuisine. Cale? Spinach? Does it matter?
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We shall duel at dawn!
It’s actually what gives this dish it’s name. It’s the main attraction here (although that is a debate probably). It’s either Grünkohl or Braunkohl, depending on what region of Germany we are talking about (it has a green color that turns brown when cooked). It seems like there isn’t a real English translation other than ‘curly kale’ (Americans pls. weigh in).
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The full name of the dish is “Braunkohl und Bregenwurst”. Bregen is a very old German word (that noone uses anymore) for brain. Yeah - brain sausage. Although it doesn’t contain pig brain anymore (used to a long time ago).
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05.02.
1 btn jerk - EMOM
Odd minutes -2 reps
even minutes - 1 rep
10 rounds @ 125 kg
2 btn push press - deload
3 x 12 @ 70 kg
3 log strict press - deload
3 x 12 @ 53 kg
4a incline db fly - deload
3 x 10 @ 10 kg
4b lateral raises - deload
3 x 10 kg
Something is defnitely not right with me lately.I tire way too quickly and I have a lot of symptoms that I would think are psychosamtic and anxiety related but this was the second time there was such a direct relationship with training, that I should also consider differential diagnoses. I will try to get a doctor’s appointment just to be sure it’s not heart-related and then also try to get the anxiety managed. Honestly. I think I was better off on meds. Which is a bit sad maybe. It’s not like I’m falling off the deep end right now, but I may have to admit that I was more resilient and just felt better when I was on antidepressants…
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Ignore @Cyrrex
I think it looks awesome, I’d be up for eating your mum’s giant sausage anyday.
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Doing my duty here. I’m aware that there are other types of kale but that is the one seen 98% of the time here so i would just call it “kale.”
Just “Kale”
Lacinato Tuscan Kale (never knowingly eaten this)
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when did you last have your bloods done ?
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I am just going to quote this here without further comment. Let people read it as they will.
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Sometime last year in fall. Not terribly long ago but not recently either
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