Sometimes I’ll wait for my favorite bar for a lift to come free at the gym, especially the one I like for deadlifting.
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I also do that with racks lol I like the one with numbered slots for everything (then I don’t have to count)
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I dont have time to sit and wait for a bar. It just made the pressing a little harder but thats not really a bad thing.
I used one of these for my pressing tonight. I really dislike them, to the point where I’ll refuse to use them for any sets I’m particularly invested in like big PR sets etc
Friday 23rd August - week 3
Deadlift
Bar x 10
65 x 5
105 x 3
Belt on
135 x 3
152.5 x 6 x 4 sets (336 lbs)
RPE- 8, 8, 8, 9
So damn happy with these. Felt good tonight.
Squat
Bar x 10
65 x 5
85 x 5
Belt on
105 x 3
110 x 6 x 3 sets (242 lbs)
RPE- 7 knees all over the place on the last rep but it wasn’t hard, 8, 8
Could deff feel the fatigue tonight these weren’t too easy !!
Bench
Bar x 10
65 x 5
82.5 x 8 x 3 sets RPE 7, 8, 8
No pause just tried to stay tight and move the bar fast.
Pull ups
5 x 3 sets
SS machine row
3 sets
Big arm pump from these. Welcome to the gym show !!
Great last session of the week. Looking forward to the mini deload next week.
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That’s moving into big boy’s territory Simo, Quality
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Thanks Mort, I feel I have a little way to go to play with the big boys but maybe I’m getting out of kindergarten.
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Have you pulled four plates? You never max out (which is awesome). Those sets and reps have me thinking you’re definitely in the 400-450 lb range, at least.
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I’ll second that. I’d struggle with 152.5kg 6x4 sets. I can do 4 plates, have done a 200kg grinder. You’d probably get those with ease.
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I have never pulled for plates (since coming back to the gym). I tend to find I have pretty good rep strength but that doesn’t always translate into max reps. However in saying that I was thinking last night that 165 was a max single for me a few months back so 152.5 for 4 sets of 6 seems like a pretty good improvement. I have the comp in 7 weeks so I guess I’ll see what happens.
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There’s no need to pull a max until the comp, but you could keep doing what you’re doing and you’ll be pulling close to four plates for reps soon enough.
Yep that’s what I figured. I have a mini deload next week but the deadlift weight actually does up to 157.5 for 4 sets of 4. (Odd deload but coach seems to know what he is doing).
I don’t know what the next 7 weeks of the peak looks like but I am guessing the next 3-4 weeks will see the weights climb again and the reps drop a little. Should be close to 4 plates by comp time.
Woke today feeling really good. Tightness and pain in my glutes and hips mostly gone. Only minor tightness in the lower back and Upper body feels lose. I have no idea what is happening but I’m hoping this lasts.
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You’ll definitely pull around 4 plates.
E1RM 6 x 152,5 kg around 185 kg and rpe was 8 so you’d have 2 more in you that’s about 190 - 195 kg. And you did 3 more sets, so yeah you’ve become very strong.
So after the peak, on the platform I expect you to pull four plates mate, with ease.
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Probably true, but in my n=1 experience, it doesn’t always translate. I was always absolutely amazed at how weak I was at singles compared to higher rep sets. I still remember getting a calculator to check my maths after my first attempt at 4 plates was stapled to the floor. In the build up I’d been pulling 150kg for double digits, and my estimated 1RM was way above 180kg. Apparently the iron didn’t respect my infallible logic
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I’m like this as well.
I think my issue is a breakdown or lack of technique.
Do you pull touch and go? I’ve been told by smart people that that is one of the reason.
Nope. All dead stops and fresh breaths. Only time I do touch and goes is with the trap bar.
Then I am not smart enough to answer your question.
I think it’s just a matter practice. If you don’t practice heavier singles then high rep strength doesn’t translate well.
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