17.12.
Feeder workout? Deload? GPP? Just felt shitty and wanted to preserve myself for an better training during the week but felt like doing something?
1 fascial release and stretching
2 external rotation stuff for the shoulders
3 some push ups
4 one arm db clean and press (no supportive gear)
20 kg x some
25 kg x 1
30 kg x 1
35 kg x 1
40 kg x 1
45 kg x 1 - PR by default, clean was done with both hands at this weight.
5 trx rows
3 x 12
6 more shoulder stuff
7 hammer curls
One set
18.12.
Everything felt heavy and I wasn’t getting into it.
1 bench press
67,5 kg x 3
77,5 kg x 3
87,5 kg x 6
2 slingshot bench press
102,5 kg x 1
107,5 kg x 3
3a Bench press
2 x 6 @ 80 kg
60 kg x 10
3b one arm db row
3 x 8 @ 40 kg
4 Seated cable row
3 x 15 @ 50 kg
5 Push ups - every minute on the minute
6, 5, 4, 3, 2, 2
6a one arm db row
2 x 15 @ 30 kg
6b dead stop triceps extensions (kind of like a floor press skull crusher in that I am lying in the ground - much safer on the elbows)
2 x 12 @ 27 kg
Notes:
1 Sumo deadlift (doh, beltless)
Up to
5 x 1 @ 130 kg
2 pendlay row (t&g + rest pause)
65 kg x 20
75 kg x 12
85 kg x 6
3a hang clean
40 kg x 5
50 kg x 5
60 kg x 5
3b krok rows (with straps)
2 x 8 @ 50 kg
4a toes elevated bb rdl
60 kg x 10
70 kg x 10
4b Side planke with band row
10, 10
5 hip thrusts
100 kg x 15
120 kg x 15
6 stretching
Steam room and done
Notes:
21.12
1 neutral grip Chin ups ( I admit that I can’t get my head high enough that this would count as a legitimate rep)
2, 2, 2, 1
2 log press (clean once)
4 x 12 @ 60 kg
3 band assisted neutral grip chin up
3 x 5
4 Swiss bar incline bench press
40 kg x 15
2 x 15 @ 50 kg
5 lat pull down (wide, neutral)
3 x 10 @ 65 kg
6 one arm seated cable row
45 kg x 5 misjudged hard ^^
25 kg x 12, 15
7 external rotation stuff
3 x
8 conditioning
30 sec sprint/ 20 sec rest on the concept rower for 8 sprint intervals
Notes:
First set of log from last night (literally: the workout ended at 1.30 am)
3rd set of 4:
24.12.
Merry Christmas, Tnation.
I have never met one of you in person but this place and its members is very important to me. It is part of lifting, part of what I love and I truly appreciate all the advice, encouragement and kicks up my butt that I have been given. I would not have made the progress I have and probably wouldn’t have started competing without Tnation.
So I guess cheers to another few years, guys!
1 squat
5x5 @ 115 kg
2 paused deadlifts (beltless)
5 x 3 @ 115 kg
3 Front squats
3 x 12 @ 50 kg
4 Plankes
10 kg x 30 sec
2 x 30 sec @ 20 kg
Notes:
Merry Xmas to you too mate!
Merry Christmas!
26.12.
Tried a new bench press technique for every set but the plus set. I think I like it. Weeeeeeeeak bench pressing.
1 bench press
72,5kg x 5
82,5 kg x 3
92,5 kg x 4
2 slingshot bench press
100 kg x 1
110 kg x 1
115 kg x 1
3 Bench press
2 x 6 @ 80 kg
60 kg x 12
4 Seated cable row
70 kg x 12
80 kg x 10, 8, 8
70 kg x 10
60 kg 12, 20
5 Push ups
12, 12
6a dead stop triceps extensions
2 x 12 @ 49 kg
6b band pull aparts
2 x 30
This new technique. Details please.
Do you know Hafthor’s coach? On Instagram he names himself “Australian Strength Coach”. He gave some tips on bench pressing technique.
The main thing I changed was going from flat foot to toes. This created a much bigger arch. It felt a little bit more like a decline bench. The positive take aways for how are: it is not possible to lift my head or my butt of the bench and my upper back/ shoulders stay tighter.
The downside for now is less leg drive/ stability from the legs. My upper body has to work harder.
I think there is potential there but I will have to try further and see of it is worth getting used to it.
I have some videos that I could post later I believe.
Sebastien Oreb is his name. Got you. I used to bench on my toes until I realised I don’t need a big arch. I get more out of flat feet and leg drive.
I am not sure thus far. It hast its ups and downs. I will try it a couple more times. It would be unfair to judge this quick.
I mainly didn’t like how easy I lose my retracted scapula position with my old technique. This technique makes that part easier.
If I can find out how to utilize my legs in that position, it might be advantageous overall.
I think it’s partly mental for me. I used the heels up, big arch because I thought, I’m a weak bencher so I need to cut my ROM as much possible. So I arched my lower back, and not my upper back and gripped wide.
Then after one thing and another I saw Kaz and the GOAT benching with flat feet and a small arch and closer grip and it clicked: bench like a strong motherfucker. Haven’t looked back since.
I still bench with a close grip. Wide seems a) unnatural and b) pointless as a a strongman. All that counts is overhead anyway.
27.12.
Legs still sore, upper and middle back sore, t-spine kinda jacked up (dislocated a vertabrae not training related about a week ago - isn’t impeding my workouts though). Reduced volume on assistance stuff to allow for more recovery.
1 Sumo deadlifts (beltless)
5x5 @ 120 kg
2 pendlay rows (t&g + rest pause)
70 kg x 12+3+3+2
90 kg x 3
3 hip thrusts
120 kg x 10
140 kg x 15
4 hang cleans
2 x 5 @ 60 kg
5 unilateral leg lowers
8, 8
6 paloff press
1 x 12
Notes:
That sounds unpleasant. How is it not impacting your training?
It is. But that is about it for me actually. I wouldn’t describe it as actually painful.
My physiotherapist was wondering about that as well. He said that it was odd that I don’t seem to be in more pain.
I can’t tell you why it doesn’t really affect my workouts but I am glad about it.
It is however annoying. Mostly because of you have a skilled physio at hand it is a matter of minutes to put it back.
This has happened pretty often to me. Less since I have a new matress though. Last time I was at my physio, he said that he put back two vertabraes and a rib or two in place. I have it documented here somewhere.
29.12.
Triceps were still fatigued from the bench session.
1 strict press
4 x 10 @ 50 kg
1 x 11 @ 50 kg
2 wide neutral chin ups
3 x 2
3 band assisted wide neutral chin ups
3 (around knees)
5 (around foot)
4 Seated db Press
2 x 12 @ 22,5 kg (touching shoulders every time)
5 overhand seated cable row - 1 min rest
(bit higher on stomach to target rear delts more)
50 kg x 15, 12, 12, 12, 12, 12
6 db lateral raises
2 x 15 @ 7,5 kg
7 reverse flys
2 x 12 @ 32 kg (slow tempo)
30.12.
Cool news one: We went to my girlfriend’s university gym which is the gym of the Bundeswehr (German armed forces) university in Munich.
We were stunned at how well it was equipped! High quality and lots of free weight stuff! Platforms, blocks for deadlifts, chains, trap bars, Eleiko plates, dumbbels up to 65 kg (not that I would need those). Overall really great place to lift! Although during the semester it is said to be awfully crowded. Still a great change of scenery. My membership there costs a whooping 40€ a year! 
1 squat
5 x 5 @ 117,5 kg
2 paused deadlifts (beltless)
5 x 3 @ 117,5 kg
3 played around with front squats but my legs didn’t want to squat anymore. Somehow my glutes were so beat up by the 5x5 that I had to chicken out of high rep front squats.
I did however play around with beltless box front squats up to 80 kg. Holy shit, I have even more respectful now, @strongmanvinny2 .
4a Leg Press
2 x 20
4b kettlebell Swings
2 x 12 @ 32 kg
Notes: