Deads Day, Singles.
Deads: 45 x20, 135 x5, 225 x5, 315 x3, 365 x3, 415 x1, 435 x1, 1, 1, 1.
Zerchers from Pins: 135 x5, 185 x3, 225 x2, 275 x1, 315 x1, 335 x1.
Notes: Deads felt a bit slow and heavy. I figure 435 is around 92% of max and I wanted to hit 4 or 5 above 90%, so at least I did what i wanted to do.
Gotta love the zerchers and heavy deads. Onwards and upwards.
Zercher from pins…Just doing them from pin to lockout? I may play with some zerchers in a few weeks, might have to try that one.
Thanks for checking on me GV.
G, yes, I just set the pins where I want them usually somewhere below parallel but sometimes higher if i want to go heavier and go from pins to lockout.
Got it. Thanks!
Yesterday: HIIT, skied two sets. My hands were a little bloody but didn’t hurt. I may ski again today or I may bench. I’ll probably ski because the weather is so nice right now and “winter is coming.” When the weather turns here it turns until next June usually.
My weight is around 204-05 in the mornings now, so its creeping up a little. I’m not sure whether this is lean mass or fat, or maybe water, but I’m looking a little softer around the middle, so its likely a little of all of the above. No biggy, but I’d like to stay close to the 198’s until the weight classes change to 205. I’ll evaluate my diet here in the next week two if I get any softer around the middle or if I can’t fit into my 34 levis with a reasonably amount of persuasion.
HIIT: Skied two sets. I didn’t ski worth a crap but it was a great day. The boy is really taking to it and we had a ton of fun. The wife is also learning to both ski and drive and she’s doing great but driving the course especially in a tight set-up is a pretty steep learning curve. Good times.
[quote]jjackkrash wrote:
Yesterday: HIIT, skied two sets. My hands were a little bloody but didn’t hurt. I may ski again today or I may bench. I’ll probably ski because the weather is so nice right now and “winter is coming.” When the weather turns here it turns until next June usually.
My weight is around 204-05 in the mornings now, so its creeping up a little. I’m not sure whether this is lean mass or fat, or maybe water, but I’m looking a little softer around the middle, so its likely a little of all of the above. No biggy, but I’d like to stay close to the 198’s until the weight classes change to 205. I’ll evaluate my diet here in the next week two if I get any softer around the middle or if I can’t fit into my 34 levis with a reasonably amount of persuasion. [/quote]
We are men, we never use “persuasion” to get into our OWN jeans…
Rick, you never practice on yourself?
Bench day, Singles.
Bench: 45 x25, 135 x5, 185 x5, 225 x3, 245 x1, 265 x1, 1, 1, 1, 1, 1, 245 x3, 225 x5, 185 x9.
Krock Rows: 100s x 41 (PR)
Incline DB Bench: 60s x10, 80s x10, 100s x5, 60s x14.
Cable Rows: 7 Sets of 10, ramp a notch till the top.
Peck Deck: Some x 30.
Notes: Bench felt good today, 265 wasn’t too taxing, all reps at top set paused. Krock Rows were a bitch, it took about 10 minutes before my heart receded back into my chest.
Holy Crikies that a lot of Krockies.
Awesome Kroc Rows work. I think the amount of work that can be done in one session is mostly mental. How much do you want it? How much do you want to improve? Where do you want to be in a month, 3 months, or a year, or even three years? Then there are the factors of age, prior training, and moderation in increasing load gradually. Mostly mental drive.
Well hell 100x41 is practically cardio.
Good work on the rows!
No need to persuade the willing. LOL
What template are you following now? Jacks 5-5-5-5-5-5/3-3-3-3-3/1-1-1-1-1-1 ?
Thanks fellas!
Rick, that about describes my template. I wanted to see how I’d respond to a similar wave-loading pattern, but with more reps and sets and without going to near failure on a money set. I don’t have an exact template, but I’m using the prilipen table for guidance and going a bit by feel.
FYI: Prilepins Table is for Olympic lifters doing multipule sessions during the week. For powerlifting if following this do not go to failure at all on this, trust me on this one please.
The eccentric portion of a lift is what kill the CNS in Powerlifting(when at a high %) while the O-lifters can just drop the weight.
does this make sense?
Gotcha, Rick. I am just using the table as a guideline and adjusting by how I feel. I am also trying to avoid failure, especially on the singles days. So far I feel pretty good, but I can see getting burnt out doing this if I’m not careful.
I have a chart that was based off prilipen but tweaked for the strength lifts. Want me to forward it? Maybe worth looking at?
G1, I’d absolutely love that. I’ll send a PM with my e-address, but there seems to be PM issues, so let me know if you don’t get it.
As always, nice work in here Jack.
Thanks hawkcapt! I appreciate it.
Squats Day, Singles:
Squats: 45 x10, 135 x5, 185 x5, 225 x3, 275 x3, 315 x3, 365 x1, 385 x1, 1, 1, 1, 1.
Front Squats: 135 x5, 185 x3, 225 x1, 275 x1, 300 x1.
Notes: I felt strong tonight, all the singles were deep and fast. I also buried my front squats and was really happy to hit 300.