A. Conventional Deficit Deadlift
50kg x 5
80kg x 3
110kg x 3
150kg x 3 *Belt from here
150kg x 3 *Straps from here
150kg x 10 PR
110kg x 12 The ROM feels so long compared to sumo deads from the floor.
B. RDL
50kg x 10
80kg x 10
110kg x 6
130kg x 12 PR
C. Band Leg Curl
5 x 15 I’ve figured out a great setup for these.
D. Ab Pulldown
“30” x 10
“40” x 10
“45” x 4
“30” x 7
A. Bench
2 x 20kg x 5
50kg x 5
70kg x 3
2 x 90kg x 3
90kg x 9 PR
60kg x 12 Safety bars were a tad too high on the last set, since I didn’t arch that hard, so I hit them on some of the reps.
B. Floor Press
20kg x 10
20kg x 5 *Add chains from here
50kg x 3
70kg x 5
50kg x 10 Chains are 36kg combined. Almost fully deloaded in the bottom and almost full weight at the top.
C. CS DB Row
8kg x 10
2 x 17kg x 10
21kg x 10
21kg x 15
10kg x 20
D. Stretchers
“30” x 20
Nice pressing power today. Bench PRs are always nice, since my bench has some catching up to do.
A. Squat (flat shoes)
20kg x 8
50kg x 5
80kg x 5
110kg x 3
2 x 140kg x 3 *Belt on
140kg / 308lbs x 10 PR
100kg x 17 *Belt off Pussied out on the last set. 25 reps next time.
B. Front Squat (OL shoes)
20kg x 10
50kg x 10
3 x 60kg x 10 Heels raised, slow negative, pause in the bottom and no lockout.
C. RFESS
bw x 20
bw x 15
bw x 10 No pause between sets.
D1. Ab Wheel
bw x 10
15kg x 10
35kg / 77lbs x 10 PR
D2. Calf Raise
bw x 10
45kg x 10
75kg / 165lbs x 20 PR
Quads are smashed now. Tomorrow they might be sore for the first time in almost half a year.
A1. OH Press
20kg x 8
30kg x 8
40kg x 8
2 x 50kg x 3
50kg x 7
30kg x 12 *BTN Acceptable since I haven’t shoulder pressed consistently for quite a while.
A2. Chin Ups
7 x bw x 8
B1. FG Dips
bw x 10
+10kg x 10
+20kg x 10
B2. Chin Ups
3 x bw x 8
C. Rear Raises/Seated Side Raises/Front Raises
3 x 8kg x 10/10/10 Last set standing.
D. FG Rope Pushdown/Reverse EZ-Bar Curl
“10”/+20kg x 12/12
“12,5”/+20kg x 12/12
“15”/+20kg x 12/12
“15”/+20kg x 10,8,10/12,12 *(FG Rope, Rope, Straight Bar/Reverse, Normal)
Strength in chin ups was good. I think the 10 sets must have been a PR.
Tomorrow is this semesters first exam in oral econometrics.
A. Sumo Deadlift
50kg x 5
80kg x 5
110kg x 5
140kg x 3
2 x 170kg x 3 *Belt and straps on
170kg / 374lbs x 7 PR
110kg x 20 *Belt off Didn’t know how much power I would have, since my legs were still toast from Monday. Was good though. Every was with a reset.
B. Snatch Grip Block Pull
50kg x 8
80kg x 8
110kg x 8 *Straps on
140kg x 3 Meh.
Tried some RDLs, but my lower back was fatigued, so that didn’t work.
C1. Band Leg Curl
5 x 20
C2. Hanging Leg Raises
3 x 10
It’s nice to be hitting PRs again.
My exam performace yesterday was probably the worst in my University time, but the grade was acceptable in the end.
A. Bench Press
20kg x 8
50kg x 5
80kg x 3
2 x 92.5kg x 3
92.5kg / 203.5lbs x 7 PR
60kg x 15
B. Floor Press
2 x 20kg x 5
40kg x 5
40kg + chain x 7
60kg + chain x 9
40kg + chain x 12
C. Pulldown
“55” x 10
“65” x 8
2 x “55” x 10
D. V-Grip Cable Row
2 x “30” + band x 10
“40” + band x 10
drop band x 12
E. Stretchers
“30” x 20
F. FG Rope Pushdown/FG Cable Curl
“15” x 15/15
3 x “15” x 12/12
I would have liked an extra rep on the top set, but a PR is a PR nonetheless. Floor Pressing is awesome and hits the chest and triceps nicely.
Using bands on the cable rows were sweet. I’ll definitely do that some more.
A. Squat
20kg x 5
50kg x 5
90kg x 5
120kg x 3
2 x 142.5kg x 3 *Belt on
142.5kg / 313.5lbs x 10 PR
100kg / 220lbs x 25 PR *Belt off
3 x 50kg x 10 *OL-shoes, heels elevated, slow negative, pause, no lockout. 60s rest.
B. RFESS
bw x 20
bw x 15
bw x 10 10 breaths between sets.
C1. Ab Wheel
bw x 8
20kg x 10
40kg / 88lbs x 10 PR
bw x 12
C2. Calf Raise
bw x 10
25kg x 10
50kg x 10
80kg / 176lbs x 20 PR
Squatting was very good. Being back in flat shoes feels solid. Totally smashed by the 100kg set.
[quote]samoth2 wrote:
3 x 50kg x 10 *OL-shoes, heels elevated, slow negative, pause, no lockout. 60s rest
[/quote]
I read that line first and thought “That’s a bit easy for him”.
Then I read the notation after it and thought it a bit less easy.
Then I read the line above it, and the line above that, and made a mental note to never think you were taking it easy again, awesome work.
[quote]samoth2 wrote:
3 x 50kg x 10 *OL-shoes, heels elevated, slow negative, pause, no lockout. 60s rest
[/quote]
I read that line first and thought “That’s a bit easy for him”.
Then I read the notation after it and thought it a bit less easy.
Then I read the line above it, and the line above that, and made a mental note to never think you were taking it easy again, awesome work. [/quote]
Thanks man.
Quad wise it was easy. Lower back and lungs were killing me though, so I wish we had a leg press at the gym.
Right knee was annoying as well, which has been bothering me a bit at times, so I won’t do them this style any more.
A. OH Press
20kg x 10
30kg x 8
40kg x 8
2 x 50kg x 3 *Seated from here
50kg x 8
30kg x 12
Tried some T-Bar Rows, but couldn’t get a proper setup going, so did cable rows, seated “stretchers” and push ups on bars. Didn’t really feel like training so it was very short.
I’ll change the accesory stuff next week so I won’t have all squatting one day and all deadlifting another day. The lower body days will then be a variation of both lifts and a unilateral exercise (plus abs/calves).
Upper body will be a horizontal and vertical push, a horizontal and vertical pull, some shoulder iso stuff and arms. So these days will be more BB’ish, while I’ll try to keep the lower body days simple.
A. Deficit Deadlift
50kg x 5
80kg x 5
110kg x 5
140kg x 3
2 x 155kg x 3 *Belt on 155kg / 341 lbs x 10 110kg / 242 lbs x 15 *Belt off
B. Pause Front Squat
20kg x 5
50kg x 5
2 x 80kg x 5
C. Lunges
20kg x 8
50kg x 8
2 x 70kg x 8
D1. Front Squat Hold
130kg x 10s
160kg x 10s
180kg x 10s
190kg x 10s
210kg x 10s *On the back from here
250kg x 30s
D2. Band Leg Curl
6 x 20
Nice with another deadlift PR. The top set was a bit touch and go though.
Lunges with a BB makes balancing a bitch, so I’ll probably just use DBs from now on.
A. Squat
2 x 20kg x 5
50kg x 5
80kg x 5
110kg x 3
130kg x 3
3 x 145kg x 3 *Belt on
3 x 80kg x 5 *Belt off, long pause
B. Natural GHR
4 x bw x 9
bw x 10
C. DB Lunges
bw x 12
21kg x 12
D. Leg Raises/Ab Wheel/Ab Pulldown
bw/bw/“20” x 8/12/10
2 x bw/bw/“25” x 8/12/10
My nutrition has been sub-par for a couple of days, so I didn’t have much power. I think I could have gotten and extra rep or two on the last 145 set, but I’m not a fan of pushing too hard when I’m not lifting in the rack, so I settled for 3.
I’m having trouble getting lunges to feel good when I can’t do them walking, so I did some abs and went home instead.
B. Seated Calf Raises
12 @ 20kg
15 @ 50kg
3 x 20 @ 70kg
C. 1-Leg Calf Raises
3 x 10 @ bw No pause
D. Reverse Band Squat
10 @ 120kg
10 @ 140kg
3 x 10 @ 150kg BB-style form. Way too much band tension though.
Tried lots of different things afterwards, but couldn’t really get anything working. I think I’ll move squats to the end of the workout, since it zaps all my energy.
A. Bench Press
5 @ 52.5kg
2 x 4 @ 65kg
2 x 3 @ 75kg
5 x 3 @ 80kg
B. Squat
5 @ 87.5kg
2 x 5 @ 105kg
5 x 5 @ 122,5kg
C. DB Fly - 5 x 10 @ 13kg
D. Bench Press
6 @ 52.5kg
2 x 6 @ 65kg
4 x 6 @ 70kg
E. GM - 5 x 5 @ 40kg
The first round of benching was with competition form, while the second round was more relaxed and with varying grips. The GMs were light and easy, since I tried to get it to feel right.
