Day 24
One arm db floor press: 10/28
One arm db row: 10/46
One arm db press: 10/22
Single leg deadlift: 10/46
Forward lunge: 10/49
Repeat
Free 5 minutes: wall slides
Day 25
Weighted pushup: 25/10
One arm db row: 22/36
One arm db press: 22/16
Single leg deadlift: 20/32
Reverse lunge: 25/20
Repeat
Free 5 minutes: wall slides
I sure do need the five days off!
Back to “regular lifting” after the 30 day mass plan. Unfortunately I haven’t been able to weigh myself this week so I don’t know how much I’ve really gained.
Clean and press: 5/45, 5/47, 5/49, 5/51, 53, 55, 57, 59, 61
Hack squat: 5/109, 5/119, 5/123, 5/119, 5/109
My form on hack squats seems a lot less efficient after a month away from them, especially the lockout part.
Took a short trip late last week. Monday I came back and did a quick workout of snatches. Tuesday I did Tabata squats. Today I’m starting EDT - I figure it will do me some good to improve my work capacity since I’ve mostly spent the last few months on OLAD which is nothing but heavy lifting with long rest periods.
So, today:
Weight: 83 kilos
First PR zone:
Deadlift: 15x1/139
Second PR zone:
One-arm bentover rows: 40/46
Overhead squat: 40/29 (more of a flexiblity and prehab exercise than heavy lifting)
Continuing with EDT…
First PR zone
Bb hack squat: 125 kg… got 8 good reps and 7 I couldn’t lock out properly because I was leaning forward too much. Dropped one and whacked the back of my right ankle pretty good, too, but it looks like it’ll just leave a bruise. I need to lower the weight next week, obviously.
Second PR zone
One arm db floor press: 26 kg, 42 reps
Power curl: 39 kg, 42 reps
EDT in very hot humid weather is actually not as bad as I thought it would be.
First PR zone - wanted to fix last workout’s lousy hack squats so I did a total of 31 reps with 109 kg. Plus a bonus of one bloody torn callus.
Second PR zone - was gonna do military presses and pullups hanging off the edge of a stair (no, I don’t have a pullup bar). That turned out to be a really bad idea after my forearms were worn out from the hack squats… only got a few and had enough. So I just kept going with the military presses, shortened the PR zone to 10 minutes and got 46 reps with 43 kg.
Today sucked. I only did 15 deadlifts with 143 kg in 15 minutes.
After rep 11 I discovered that the callus I had ripped the last workout was bleeding so I finished the deadlifts and decided to call it a day as it was bleeding more with every rep. I have a feeling I’ll be doing single-leg squats instead of hack squats next workout.
On top of that the weather’s so humid that after a very quick warmup and loading the bar for deadlifts I was already soaked with sweat.
Switched some exercises around today so I can let that ripped callus heal. The weather’s still hot and humid.
First 15 minute zone: single-leg squats and fingertip pullups. Did 55.
Second 15 minute zone: one arm floor press 26 kg and overhead squat 29 kg. Only got 34 reps.
Weight: 85 kilos.
First 15 minute PR zone - hack squat. 109 kilos for 39 reps. That’s more than 20% better than the first time so I get to increase weight next week! Yeah!
Second 10 minute PR zone - military press. 43 kilos for 50 reps. Previous PR was 46 - would need 56 to increase weight.
Quickie workout yesterday… had to work a bit late and then be somewhere else that evening.
15 minute PR zone: single-leg squats and fingertip pullups. Got 68 - a big improvement over last week’s 55!
First 15 minutes: deadlift 145 kg for 15 singles. Felt easier than last week’s 143 but I ended up bleeding from a torn callus AGAIN.
Second 15 minutes: one arm db floor press 26 kg, overhead squat 29 kg. Got 40 reps. I’m getting the hang of this EDT thing and progressing.
One of my ripped calluses still isn’t fully healed so I thought I’d try wearing work gloves to do hack squats. I had enough of lifting till it bleeds. This was the first time I lifted in gloves so I didn’t have much confidence in my grip even though I never even came close to dropping anything. That really sucks when trying to do hack squats.
15 minute PR zone: hack squat 115 kg. Got only 25 reps.
Decided to call it a day and try again tomorrow. Not feeling the workout in my legs at all but my forearms are killing me.
Like I wrote yesterday, let’s try that again…
15 minute PR zone: hack squat 115 kg. 36 reps. Now that’s better!
15 minute PR zone: deadlift 149 kg. Got 16 reps. 149 was previously my best triple so I’m definitely getting stronger.
15 minute PR zone: floor presses and weighted crunches with 26 kg. Got 39 reps. I haven’t done any direct ab work in months and that was planks. I don’t think I’ve done a crunch since January. Still, that was too easy - I’ll either need more weight or try to do twice as many crunches as floor presses.
15 minute PR zone: single leg squats holding 10 kg plate, fingertip pullups. 56 reps.
15 minute PR zone: one arm db row 46 kg, military press 43 kg. 45 reps.
15 minute PR zone: hack squat 119 kg. 37 reps - that’s one more than I got last week with 115 kilos.
glad to c some one from poland although i wasnt born there i have parents from there
Poland is a good place to bulk - good whole food is relatively inexpensive here.
Weight: 87 kilos
15 minute PR zone: deadlift 151 kg, 15 reps.
15 minute PR zone: one arm floor press and weighted crunch with 26 kg. Got 48 presses and 96 crunches. I get to increase weight next time.
15 minute PR zone: fingertip pullups and pistols. I figured it’s better to work on depth and form than add load to the pistols. Got 71 reps.
15 minute PR zone: one arm db row 46 kg, military press 43 kg. Got 54 reps - I get to increase weight next week!