2 slingshot
105 kg x 1
120 kg x 3 - this was very close
3 Bench press back off sets
80 kg x 12
60 kg x 10( paused)
4 chest supported T-bar row (45°)
40 kg x 10
60 kg x 6
70 kg x 6
80 kg x 5 - I don’t think that I have ever done more than 50 kg here. Back is getting stronger. Was cheating a little of course.
5 Push ups
17, 12,
6 Seated face pulls
3 x 12-15
7 super close grip incline smith machine bench
60 kg x 12
8a Reverse flys
45 kg x 12
54 kg x 10 + 27 kg x 12 (drop set)
8b curls
1 x 40 per arm
Notes:
we are getting there. Very strong effort on the bench today. Weights felt easy.
Do either way. You need less plates if you are behind it, and you will need to rig up handles with plumbing pipe if you are in front, to have clearance. I do thr latter.
1 Sumo deadlift
Last beltless warm up was 140 kg x 1
4 x 1 @ 150 kg
1 x 1 @ 150 kg + chains
2 barbell row
60 kg x 10
80 kg x 8
90 kg x 8
100 kg x 8
3 hip thrusts
120 kg x 8
160 kg x 8
190 kg x 6
4 plankes
60 sec
20 kg x 45 sec
20 kg x 30 sec
Notes:
couldn’t be bothered with change plates, so threw 150 kg on. Felt very easy and I was bored so I pulled one additional single with chains. I need to weigh them but I’d still say around 30-40 kg at the top. Wasn’t too hard of an effort.
was running low in time, so had to hurry with assistance stuff.
Got the results from the blood test I did yesterday. Everything normal excpet for high numbers on tryglicerides. Doctor told me to eat less carbs and drink less alcohol. No idea about that. Liver shows no sign of too much alcohol or anything like that.
Will go next week for a thorough check up.
No explanation for my tiredness in my blood. At least none that she sees, She/ I/ everyone suspects psychological reasons.
Not until now. That is not a bad idea though. I do snore at night. Still I am 23 years old, not obese (nor slim - 115 kg on 1,88 m) and train 4 times a week. Not an alcoholic or smoker either.
Decided on doing a deload this week. My deadlift program wants me to deload anyway. My back has been slightly iffy all week. Won’t take a deload on bench though as it is 1+ week.
Then it is full steam ahead to the last phase of my deadlift program and a hopefully big squat
Deload. Back has been giving ne trouble. Whenever I move everything is fine, even when doing deadlifts. A deload ist the smart choice. A little bit more patience now and then I’ll earn some good lifts hopefully.
1crossfit wod “Grace” (30 reps clean and press with 60 kg)
Completed in ca. 5:45 min.
2a Chin ups
2 x 3
2b stir the pot
2 x 10 “stirs”
3 Cardio.
30 min crosstrainer. Right after 30 minutes the fucking machine died. Maybe that is a sign?
Notes:
used a light belt for Grace because of my back situation. I wanna so this again some time and go all Out and better my time. Probably with a keg or log.
I don’t really buy into 3 x 5 @ 50 % a la Wendler anymore. Maybe I am not as advanced to need that.
A deload for me means reducing overall work to a degree that is not as strenous as my current usual work in a given session. The above may be hard for my conditioning but not for my strength or CNS/ general fatigue.
My lower body sessions will differ during a deload though. Tomorrow is light squats + conditioning and there won’t be any deadlifting (program prescribes no deadlifting but do acessories).
The new deload Wendler recommends is to work up to a heavy single and then just your assistance stuff. I like the volume deload so much better than the intensity deload.
2 slingshot bench press
110 kg x 1
125 kg x 1
130 kg x 0 - previous singles was so smooth and fast that I went for it. No problem with this. Fresh it could have been there.
3 Bench press (Back off)
80 kg x 13
60 kg x 15 - paused
4 chest supported T-bar row
40 kg x 10
60 kg x 10
80 kg x 5
60 kg x 10
40 kg x 10
20 kg x 20
5 Push ups (EHMOHM - going every 30 sec)
1,2,3,4,5,6,5,4,2,2,1
6 Seated cable row with wide neutral grip
50 kg x 12
75 kg x 10
90 kg x 10
50 kg x 12
1 squat
Up to
130 kg x 1
140 kg x 1
150 kg x 1 - easy and a PR with sleeves
160 kg x 1 - FUCK YEAH!! PR. Previous best was 155 kg with wraps and shallow depth. No doubt about depth this time and just sleeves.
140 kg x 1 - ok I was shot at this point
120 kg x 5
2 conventional block pulls (mid shin)
2 x 6 @ 140 kg
3a Leg Press
150 kg x 12
3b Low Box jumps
2 x 10
Notes:
damn I am happy to hit an all time PR. Originally I planned to hit 150 kg for a few singles and attempt 160 kg next week but going in I knew I would have it today. 150 kg flew up as my last acclimation set and felt light. 160 kg was tough as nails and took a lot out of me but it went up.
I am especially happy about doing with better depth and without knee wraps. Icing in the cake for sure.
pinched something very mildly in my upper back in the back off set with 140 kg so kept it at one.
- going every 30 sec)