Are you into reading at all? Chilling out with a book for a couple hours has always done me some good.
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Definitely into reading! Or I was… I rarely find time anymore to read a good book. Great suggestion though!
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Positive self talk, taking a mental step back and looking at things dispassionately can help. Also being realistic about what you can and can’t control. What you can’t control, don’t worry about.
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I definitely see how this is helpful although I often struggle to put it into practise. Thank you!
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01.02.
Ok this was a crazy training session. I had to work late and my girlfriend was at volleyball practise. When my shift ended she called me and said she definitely wanted to max out tonight, she was feeling good and ready and all that. I wasn’t to keen on training as I was pretty tired and my back was tight as fuck. I said I would think about it. When I got home she had already had an energy drink and was jumping Up and down and was fired up as if she was about to pull her third attempt for the world record. So that meant of course that we drove back to the gym. Training started roughly at 11 pm.
1 Sumo deadlifts
4 x 3 @ 140 kg
2 barbell rows
2 x 8 @ 60 kg
1 x 8 @ 80 kg
1 x 6 @ 90 kg
1 x 8 @ 100 kg
1 x 5 @ 100 kg (as pendlay rows)
1 x 12 @ 60 kg
3 hip thrusts
140 kg x 6?
180 kg x 8
180 kg x 10
Notes:
- for how beat I felt, deadlifts moved good. Couldn’t be bothered with all the small plates, so put 3 big ones on.
- gf did 35 kg in overhead press and the fastest 100 kg she had ever done in deadlifts. There was more in the tank bit she wanted to go straight to 110 kg and that wouldn’t go. With some training dedicated to 1RM strength, I expect some big PRs from her.
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As an update: somehow my boss isn’t seeing how this would be a valuable addition to the gym. The yoke is too expensive. I can get a new one from strengthshop for less. Only Interesting thing now would be the viking press attachment. 150€ isn’t too bad I guess. Will ask about the size and how to set ist up without a yoke.
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Deadlift your boss instead lol
My boss is unfortunately a much better deadlifter than me
1 strict press
60 kg x 8
70 kg x 5 - PR
60 kg x 8
60 kg x 8
60 kg x 8
2a lat pull down
4 x 12
2b seated db press
25 kg x 10
30 kg x 4 + 22,5 kg x 6
3 rear delt row machine
3 x 12 - 20
4 triceps Push downs
60 reps
Notes
- I am pretty sure 70 kg x 5 is a PR and I am certain this workout was a overall volume PR with 60 kg. Good stuff!
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@MarkKO sorry that it has taken me so long but here are the deficit pulls from earlier:
Those looked very tidy. Not anything I could pinpoint as an issue.
Squats may benefit from pushing your knees out more though.
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Just out of interest what would you say about the depth from a powerlifting perspective? Just in case I ever do a pl meet.
They’re fine. I can’t see any reasonable judge objecting.
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1 squat
Singles from 110 kg
2 x 2 @ 140 kg
130 kg x 2
120 kg x 2
2 Trap bar deadlifts
105 kg + chains x 6 (beltless)
125 kg + chains x 6 (belt on)
125 kg + chains x 6 (belt on)
3 other leg press as last two times
120 kg (Just plates) x 12
200 kg x 12
260 kg x 7 - okay this was too heavy. This leg press is weirdly hard.
4a horizontal back raises
2 x 25
4b Side Planke
2 x 45 sec
Notes:
- morning training. Didn’t feel much awake but could pull myself together
- squats felt heavy but moved well! Close to PR territory. Could have pulled one of with 140 kg but stayed focused on the overall goal.
- back has been a little dodgy lately. Stretching yesterday evening helped but decided against deficit deadlifts to preserve myself because I am supposed to pull singles in a few days.
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Thanks man. I very much appreciate your advice.
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Today’s squats
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Those look a ton better.
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Recently found this and I think it’s genius:
Solves the space problem that a car deadlift brings and is at least a little cheaper.
I don’t know how it compares to a real car deadlift but it looks similiar enough since the weight is behind you.
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And if anyone wants to get this, it is fifteen percent off until tomorrow midnight 
Makes me want even more. Need more money, haha.
@T3hPwnisher didn’t you have a MacGyver-esque ersatz car deadlift setup at one point?