1 btn split jerks
Up to
2 @ 110 kg
1 @ 120 kg
1 @ 130 kg
1 @ 140 kg
1 @ 147,5 kg
0 @ 155 kg 1 @ 155 kg - PR!!!
2 x 0 @ 160 kg
Big success! Got a feeling for 160 kg and I think it isn’t too far away! Not this day but it is coming. 160 kg overhead in any technique or form is my ultimate lifetime lifting goal. To be this close is crazy.
2 btn push press
1 @ 125 kg
Was planned for a 3x3 but I was done after the maxout, haha.
2 log press
5 @ 91 kg - strict
1 @ 106 kg
1 @ 111 kg
2 x 5 @ 86 kg - strict
Went a little bit heavier and did two push press singles to see where this is approximately at as it will be more in the focus for now.
3 3-way-trap raises
3 x 10 @ 10 kg
Notes:
what can I say? An overall overhead PR is very exciting!
I was crazy out of it in the evening! Like really, really done for. Goes to show what goes into pressing 155 kg over your head. Slept a ton as well.
Definitely felt yesterday’s session cutting into this one. Especially legs, hips and upper back (+adrenal fatigue).
1 deadlift (deadlift bar)
Up to
2 @ 180 kg
1 @ 200 kg
5 @ 220 kg
0 @ 242,5 kg - shouldn’t have tried after the top set, which was the goal today. Got off the ground but didn’t commit after. Thought I’d get a cheeky single in but should have been satisfied after the top set of 5 (and accepted how much it took out of me).
2 rdl
5 @ 180 kg
5 @ 185 kg
5 @ 165 kg
3 bent over row
5 @ 100 kg
5 @ 120 kg
5 @ 145 kg
4 lat pull down (wide neutral)
6 @ s16
6 @ s18
6 @ s20
5 ez bar curls
5 @ 49 kg
5 @ 56,5 kg - cheating
5 @ 61,5 kg - cheating
End of the 8 week cycle. Today everything was heavy. I would say I am at least back on track with my deadlift after some set backs. Would have like it to be easier but I reached this block’s 5 rep goal.
No training today because I have to yet again get a 24 hour blood pressure test. The last one was done with a way too small cuff (which I pointed out when they put it on…) and to be sure my GP wants to repeat the test. If however the results will be similar, I will have to go on a low dose blood pressure med. Which bothers me a bit. I understand the necessity but with all the many 24h blood pressure tests, this is the first that indicates I have hypertension. My doc said “well it isn’t terribly high but at a level we can’t just leave it be. I can’t realistically ask you to do more training, so medicine it is”.
The results of the second 24h blood prssure test are in and the doc said they were definitely looking better with the bigger cuff. Now they are right on the fence for him at a point where you don’t HAVE to have medication. Ultimately he still wants me to because he said it’s right at the limit and also to protect my kidneys on the long run. As many meatheads on here, I have elevated creatinin levels, which he is aware of the relationship with strength training but still the combination has him err on the side of caution.
Until I have gotten lazy a few weeks ago, I did one longer LISS session a week and I get a ton of steps in by going for long walks. So it’s definitely something I can expand on but it’s also nothing I ignore completely. Dropping body weight is another sensible suggestion. I don’t really want to right now but long term, I definitely will have to and will do. However I think I will go with his route, since I trust him and regulating blood pressure definitely is important. I see this as possibly temporary as well, while I look more into lifestyle interventions to get it down long term and take this seriously.
Also I have to add that high blood pressure runs in the family, even in those with better overall health promoting behavior.
What’s the cut off in Germany? Here it’s 140/90 I think, which I believe data is showing is actually way higher than safe. I think even the old 120/80 is actually not even ideal. Sensible to take the two pronged approach, go meds and lifestyle until you can drop the meds.
What meds are they going for, my Mrs was on propranolol for a couple of years for anxiety not BP (her BP is naturally low, so she was close to hypo with the meds) she never had any issues with them.
1 axle complex
(1 clean - 1 push press - 1 push jerk - 1 split jerk)
1 @ 66
1 @ 86
1 @ 96 kg
1 @ 106 kg
1 @ 116 kg
1 @ 126 kg - only managed the first 2 presses.
The axle feels weird to press but to be able to dp the heaviest weight I’ve ever clean and pressed on an axle just on a whim after over a year break from it, is pretty great!
Should have kept ot at 116 to preserve rep quality but good to know I’m in pretty decent shape here, should I need it. My wrists are the limiting factor rn.
2 double paused squat
2 @ 140 kg
2 @ 160 kg
2 @ 170 kg - bar started rolling up my back on rep 2 which turned this into a deadly grinder.
Normal reps :
3 x 3 @ 160 kg - normal reps
3 farmer’s walk
Up to
10m @ 140 kg p.h. with a long hold at the end - PR!
Notes:
final week of this block is done. Now to map out the remaining 8 weeks to peak into comp shape.
And what a hard week it was.
Yeah same here and you’re right. Newer data would suggest they should actually lower the cut offs. My doctor actually didn’t tell me an average. I would have to ask him next chance I get. He is more concerned with the overall daily flow and especially the night drop in his decision than numbers alone, I think. He once said for a man my size he would expect my blood pressure to be a little higher without real concern but apparently I am now at a point he doesn’t want to take the risk anymore.
It’s gonna be of the Sartane-family, so rather standard stuff and no beta blockers, which I am fond of. I didn’t realize that stuff can work for anxiety. On that front of mental stuff, I am back on the anti depressants, I already knew. Kind of disappointing but I have to say at the same time, they are doing a real good job.
Later 30 min. bike ergometer @ 120 watts, 65-70 rpm.
So I have been very lazy over the last 2 months with my cardio and it is showing. My strongman training was really hard lately and I argued to myself I couldn’t allocate the recovery ressources for more cardio. But that is an excuse. I have the time and I can do more LOW INTENSITY steady state cardio to get into overall better and healthier shape. I mean it is in the name - low intensity efforts shouldn’t take too much to recover from.
I have now also mapped out the next training block which will lead me into competition. Although it will change up once the actual events are disclosed. Intensities will peak but overall volume won’t be as excessive as it’s been for the last block, which will open up further space for conditioning.
Coming into this a bit more beat up than I thought.
1 deadlift (deadlift bar)
Wave 1:
6 @ 155 kg
5 @ 165 kg
4 @ 175 kg
Wave 2:
6 @ 165 kg
5 @ 175 kg
4 @ 185 kg
Felt quite heavy after last week.
2 hang snatch high pull
3 x 10 @ 70 kg
3 farmer’s walk
Pick up - hold 5 sec - walk 40m
1 @ 75 kg p.h.
1 @ 95 kg p.h. (could have done a little more weight tbh but this hurt really bad already)
2 @ 80 kg p.h.
(I have to turn on the spot instead of walking a curve around a cone, so this is a crazy long hold with twisting in the hands)
4 chest supported db row
5 x 10 @ 22,5 kg
5 ez bar curls
2 x 20 @ 29 kg - was a bit too heavy.
Notes:
the farmer’s are brutal on the grip but not good practice for foot speed in this setup. Will need to move this outside asap. But I’m lazy (a lot pf plate moving) and it’s kinda cold still.
turning on the spot with farmer’s is the worst thing imagineable to do with them. I hope this one session rewards me with a vice grip like hands.
I have been having diffuse pain in my lower legs, especially the right on. Current working hypothesis is refferred pain from the shin, as that seems to be the epi centre. But currently not even sure if muscle (tibialis ant.) or bone. Will monitor and otherwise do nothing.
1 axle clean and press (clean every rep)
3 x 3 @ 92,5 kg
2 squat (beltless)
5 x 5 @ 120 kg
3a strict log press
7 x 5 @ 69 kg
3b neutral grip lat pull down
7 x 3
4a copenhagen plankes
3 x 15 sec per leg
4b kettlebell windmills
3 x 12 @ 17,5 kg per side
5a hammer curls
15 @ 15 kg
15 @ 17,5 kg
12 @ 22,5 kg
5b oh rope triceps extension
3 x 20 @ s3, s2, s2
Notes:
I selected a very easy squat protocol for this block. To stay in the groove but also to not have it interfere.
the exvessive sweating rn makes me self conscious. As you may know I sweat far more than normal anyways but as a side effect of medication that is even more amplified now, so it’s quite ridiculous. Luckily it doesn’t stink. Still definitely a hassle to deal with. Also allergies are kicking on top.
