Deadlift
Bar x 10
70 x 5
110 x 3
140 x 2
160 x 1
180 x 5 ( 396 lbs) RPE 8. This was a rep PR
180 x 4 RPE 9
180 x 4 RPE 9.5
Dropped off the last set as back was locking up. I helped a mate move a piano just before going to the gym so back was fully pumped before I got there. Note to self : never offer to help move a piano ever again…. They is heavy!
Oh press
Bar x 10
40 x 5
60 x 5 x 5 sets (132 lbs)
Some rep work today, shoulders still sore from all the push ups so it going too heavy on overhead at the moment.
Bench supported db row
30 x 8 x 4 sets
Lower back pump on these was intense !!
Dips
BW +20kg
Max x 3
Reps - 15, 11, 9
Massive chest and shoulder pump.
Still happy with the session tonight. A little annoyed I dropped a set on deadlift but very happy to hit 180 x 5 for a rep PR. 2 years ago this was my 1RM.
Friend of mine joined Tnation 3 days ago, set up user as @showdownhero but account was locked after first post. He is unable to post anything and cant contact to resolve. Is there anyway you can look and unlock the account please. Thanks
This move was out of one house,Into a truck, down the road and into my mates house. Lucky for me it was both ground floor so no stairs involved.
I remember being asked by a young lady at work to help move a washing machine once. I did the right thing and said sure. When I got there it was just me and it was up 2 stories. I bear hugged it, picked it up and walked it down the stairs. Legs were bruised for a week after
My mate fitted me a new boiler, he passed me the old boiler down out the loft hatch. He says “its heavy, about 40kg, you sure you got it”…
no fucking drama i thought, how dare he insult me with such pitiful weight. Little did i realise it was like passing me a barbell at overhead lock out with 40kg loaded just on one side, i did not got it. Droped like stone and caught it between my quads and the bannister smashing both to bits
Traps looking like they are about to rip through that shirt at the start of all those deadlifts! Nice work!
Any reason you pull all your lifts from a dead stop instead of touch and go? Not a criticism, just always curious why some guys prefer one over the other
I guess the short answer is because I train to compete and in comp it is always just a single from a dead stop, then thats what I practice in the gym. I have used touch n go for trap bar and RDL in the past.
Lighter weights (RDL) and/or less force on the lower back (trap bar) have proven much safer for touch-and-go deadlifting for me. I feel much more comfortable resetting between reps when doing low-rep, high-intensity deadlifts.
SSB squat
Bar x 10
70 x 5
90 x 3
100 x 9 x 3 sets (220 lbs)
Lower back was a little sore but otherwise these were fine.
Bench
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 5 (231 lbs) RPE 8
110 x 5 RPE 9
110 x 4 RPE 9.5
110 x 3 RPE 9.5 (would have had another with a spotter)
I have a feeling they 110 x 5 is a rep PR. Definitely haven’t hit this for a long long time. This was also a BIG volume PR. Left pec near the shoulder pretty sore by the end. Probably the bicep tendon again. I will ice and massage it.
Pull ups
BW + 20kg
3 x 5 sets
Did one set with +20, but left pec and lat both angry so then just went BW for the rest
Prowler
80 - 12 runs
Really happy with the bench PR tonight. Took the advice I gave to @atlas13 and went for it. It has been along time since I hit a PR on bench. Even if it is just a rep PR.
