I think in this case prime meant remember what it feels like to have something heavy to move. (Just for clarification my coach didn’t call in a primer that was my doing !!)
Reps were a little slow but my heavier sets always seem to move that way. (Surlely you guys remember my overhead press rep that took a day to go up !!!)
The total volume lifted over the session was half (3900 this week
Vs 7442 last week). Body feels great today, no soreness and everything moving freely.
3 Likes
I am going to take this as a compliment. Being compared to @losthog when talking about applying max effort must be a good thing.
Depends on who you talk too. 
I remember the grinder rep.
1 Like
Mate I thought about what you said & I’m getting an Olympic weightlifting coach in October (when I’ve actually got money lol). I’m pretty excited cause like you said, with a coach you can focus solely on training.
Cheers dude
1 Like
Great idea @muskratlifts. I really think you will find you improve fast and enjoy having someone set the plan for you.
1 Like
Simo, will your coach see that top set? I’d like to hear what he says!
You got some balls man. No way I go for rep 2. But I’m perpetually afraid of the injury monster.
1 Like
He will see the set. I’ll let you all know.
Awesome grinds Simo 
I remember that OHP and some of the other heavy stuff you’ve been doing.
You’re capable of grinding out the heavy stuff, taking a breath and you’re good to go again. Quality.
Any chance of a brief look at the Rob plan.
I don’t have the new plan yet. But do have all my logs from my previous blocks. I’ll see what I can do.
@mortdk message me on IG or PM me your email.
Coach did see the video of the squat and was ok with me hitting 3. Here’s what he said.
“Epic grinding man. Though i think thats just how you squat?
A bit more speed in the hole and you move more weight IMO. Not the whole decent, and not at the expense of that technique youve worked hard on.
What i mean is a small drop in to the hole near the bottom. So slow and tight down to about 2 inches from your Bottom position, then you drop from there (still staying tight make no mistake) in an attempt to utilize more of the stretch reflex.
If that makes sense.
But otherwise looking good. Grindy but good! Remember we havnt moved these weights in a while.”
3 Likes
Thanks simo I’m not a IG person
And I don’t think there is a PM function here.
When I feel the urge to try the awesome Rob plan I’ll just write my email right here, if one is allowed for TN.
I worries man. Not sure if you can share your email or not, maybe creative with how you spell it out.
1 Like
Had a somber day today. Was at a funeral this afternoon. It was the funeral of one of my colleagues son. His son was 31 years old and left behind a wife and 2 young boys. Very very sad indeed and certainly made me hug my kids a little harder tonight. On a more positive note,
The kids had gymnastics tonight and both did a great job. And the wife let us get pizza for dinner so that was a win.
1 Like
Sounds like some constructive criticism. You’re lucky to have a coach who knows you and doesn’t try to fix things that aren’t broken. I think his feedback was great for you. I was wondering if he was going to get on to you for grinding reps.
That’s always a good day…until the next weigh-in.
2 Likes
Given we live in different states and don’t train together, he relys a lot on self regulation. If something hurts or form breaks down too bad he expects me to be clever enough to close it down. On the flip side If I feel great he lets me hit a few more reps but not to the point it impacts on the next workout. He usually wants me to leave at least 1 in the tank even if I push it.
Because this is the last week of the plan before a 2 week holiday he was fine with me grinding reps and based on my past videos at 90%+ my reps are usually pretty slow anyway.
We have been working hard on keeping real tightness in the squat descent and this in itself impacts my speed as I focus on form.
His advice around a little more speed in the hole is the next thing to work on. We only make baby step changes and they seems to be working slowly.
2 Likes
Friday 3rd May - the deload that never was - Test day
Squat
Warm up
Bar x 10
65 x 5
85 x 1
Belt on
105 x 1 warm up
115 x 1 warm up
125 x 0 attempt 1 - got stuck in the hole, no idea what happened, guessing I didn’t brace well and the bar went forward.
125 x 1 attempt 2 - moved ok but not fast enough
130 x 1 attempt 3 - slow but it went up
Decided to leave it here, probably could have ground out 135 but wasn’t worth it today.
Not squatting heavy for low reps really showed tonight. I’m still happy with where I’m at given the cut and hypertrophy training. Lots more work to do here though.
Bench
Bar x 10
65 x 5
85 x 1
95 x 1
105 x 1 very slow, almost stopped a few inches off the chest
110 x 1 - this was a serious grind. Missed 110 when I tried a few months back so pretty happy to get it at a much lighter bodyweight.
Deadlift
Bar x 10
65 x 5
105 x 1
Added the belt here to practice using it
125 x 1
145 x 1 moved ok
165 x 1 little slow off the floor but ok
175 x 0 Moved about 2 inches
Not fkn happy, after the amrap last week I was sure I’d get this tonight. Next time, next time. 165kg still gives me double bodyweight but wanted more.
OH press
Bar x 5
50 x 2
60 x 2
70 x 2 leg drive
80 x 2 leg drive
Added a little overhead for fun as I haven’t done this for ages, needed cheering up !!
Overall not a bad session… who am I kidding, I’m pissed. I wasn’t too annoyed with squat, and bench was ok I guess, but I really thought deadlift would be better today. Oh well time for a holiday and then back to proper strength training and no more mucking around.
3 Likes
Top set of deadlift and bench from tonight.
https://www.instagram.com/p/Bw_1njYgu6x/?utm_source=ig_share_sheet&igshid=19m442fhudm6k
Hell of a grinder on the bench! Great fight.
That 165kg deadlift didn’t look too bad, 170kg was definitely there.
Also, don’t underestimate the fatigue from doing a full mock meet! You failed a squat and were grinding a bench press, deadlift will take a hit from that.
1 Like