Bench 10s
Bench
Bar x some
40kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 6 - PR matched
90kg x 11 - flat foot PR
Incline db
25s x 5 x 15
Ss/Chins
5,5,4,4,4
Laterals
17.5s x 5 x 8
Ss/Rope pushdowns
5 x 10-15
Ss/Cable curls
5 x 10-15 - dropset
Bench 5s
Bench - paused
Bar x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 7 - 3 rep paused PR, 1 rep all time PR.
100kg x 5
100kg x 5
100kg x 5
100kg x 5
60kg x 33 - tng - my PR was 17, so I nearly doubled my PR. I realized this literally just after I racked it, so I laid back down within the minute and did
60kg x 7
Great benching. A big “heavy” rep PR and then crushed the volume.
Db seated ohp
20s x 10
25s x 10
30s x 7
Little bit of nerve compression in my elbow in the bottom position - think banging your funny bone.
Stretched out a bit.
I’m calling this the end of my training cycle. I skipped deads yesterday because I felt like shit, I’m coming down with something and heavy training isn’t helping. Couple of exams next week as well, so a few days off just sounds like a good plan. Moving back into total body higher frequency when I come back, looking forward to that, including building on the rep strength I’ve built on deads.
Played some touch rugby and hockey yesterday, and I’ve hurt my knee landing on it. It hurts when I flex past about 90 degrees. Couple of days deloading left anyway, will keep it mobile and warm and see how it goes.
Edit: Spoke to a doc on the phone, he doesn’t think it’s a torn meniscus, which is the only serious thing which slightly matched the symptoms. Probably just bruising.
Knee still won’t take a full squat, but it’s coming around.
Did some bench today.
Bench
Bar x some
40kg x 5
60kg x 5
70kg x 4
80kg x 3
90kg x 1
100kg x 1
110kg x 1 - flat foot paused PR
115kg x 1 - same PR, butt might’ve come up a bit
87.5kg x 8
87.5kg x 8
Chins
25 total
Leg extensions
Really light x get the blood flowing
Programming is similar to before xmas. Squatting and benching every other day, adding weight to a set rep scheme where possible, and volume if not. Today I worked up to a easy but heavy single before the volume sets, will probably do that fairly frequently. Will add squatting back in when it doesn’t hurt.
Yesterday
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 3
85kg x 2
95kg x 1
105kg x 1
110kg x 2 - flat foot pause PR
117.5kg x 1 - flat foot pause PR
92.5kg x 6
92.5kg x 6
92.5kg x 6
Db row
25kg x 10
30kg x 10
35kg x 10
40kg x 15
35kg x 25
Squats
Bar x some
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1
Add belt
200kg x 1
200kg x 4 - 2 rep and 5kg PR. Was pretty happy with this.
Deads
Hook grip
100kg x 3
120kg x 2
140kg x 2
160kg x 1
180kg x 1
200kg x 1
Add belt
220kg x 1 - slow. My deads are seriously inconsistent, I wanted 5. It’s been a couple of weeks since I pulled at all and I did well on squats first so I guess I can handle it.
Winged this session a bit since I wasn’t sure if my knee would tolerate squats, but it was fine.
Randomly clicked on your log here Max, nice work! Strong lifting man!
gimme your squat
Thanks guys, I lurk both your logs. Gimme your chins.
Bench
Bar x some
40kg x 5
60kg x 4
75kg x 3
85kg x 3
97.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
105kg x 1
110kg x 1
115kg x 1
High bar - big long pauses, stretching everything out
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
DB curls
10kg x 3 x 10
I’ve been following my set plan for bench for the past week, while working the other stuff around the knee. I think based off of how squats went yesterday I can go ahead and get back to them tomorrow.
HF w1d4
Squat
Bar x some
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
160kg x 1
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3
Bench - paused
Bar x some
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
Deads - paused below knee
100kg x 3
120kg x 2
150kg x 2
170kg x 15 x 2 - did way too many sets here, just kept going. I’ll benefit more from more weight and less volume. This is still intended to be a kinda speed move though.
Neutral chins
5 x 5
HF w1d4
Squat
Bar x some
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 1
160kg x 1
180kg x 3
180kg x 3
180kg x 3
180kg x 3
180kg x 3
Bench - paused
Bar x some
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
Deads - paused below knee
100kg x 3
120kg x 2
150kg x 2
170kg x 15 x 2 - did way too many sets here, just kept going. I’ll benefit more from more weight and lower volume, but I want to keep the weight light enough that this is still a speed lift.
Neutral chins
5 x 5
Really weird sleep pattern today. Yesterday I didn’t wake up til 5 in the afternoon (man flu caught up to me I think), then I didn’t sleep all night. Got to 9 in the morning, I got bored of lying in bed wide awake, so I went to the gym. Was far from 100%.
HF w2d1
Squats
Bar x some
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
150kg x 8
150kg x 8
High bar
160kg x 1
170kg x 1
180kg x 1
Bench - paused
Bar x some
40kg x 5
60kg x 3
70kg x 2
80kg x 2
90kg x 8
90kg x 8
100kg x 3
100kg x 3
100kg x 3
Karwoski row
60kg x 5 x 8
HF w2d2
Squat
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 6
160kg x 6
160kg x 6
Deads
100kg x 1
140kg x 1
I had partners stood at the ends of the bar from now on. They added a 5kg plate immediately after each double, then I did the next double with zero rest.
160kg x 2
170kg x 2
180kg x 2
190kg x 2
200kg x 2
Did this as a way to get all my speed work in quickly while I waited for a bench to free up. Tried to keep form fairly consistent. Hard on the thumbs.
Bench - paused
Bar x some
40kg x 5
60kg x 3
75kg x 2
85kg x 2
95kg x 6
95kg x 6
95kg x 6
BTN push jerk
Bar x some
60kg x 5
70kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 1
Barbell rows
110kg x 5
Power clean
110kg x F,F,F,F - good efforts though
Pullups
3 x 4
Leg extensions
Some x light weight baby
Ss/Seated leg curls
65kg x some x some (last giant set 40,10,10,10,10,10,10)
[quote]MaazerSmiit wrote:
180kg x 2 - DOH PR [/quote]
Calm down there Homer.
Lel^
HF w2d3
Squats
60kg x 5
80kg x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
170kg x 4
170kg x 4
170kg x 4
170kg x 4
Bench
Bar x some
40kg x 5
60kg x 3
75kg x 3
85kg x 3
97.5kg x 4
100kg x 4
102.5kg x 4
105kg x 4 - good. Was meant to do 4 by 4 at 97.5, but tested the waters on some heavier sets. EDIT: Actually, I think the most I’ve ever hit at 105 is 3 reps tng with tucked feet, so this is a PR
Low facepulls
4 x 20
Ss/Rope curls
4 x 20
Ss/Rope overhead extensions
4 x 20
Rugby training - nothing too strenuous, handling drills, some work on rucking position. We have a 1st year/2nd year game coming up in April, and we were the first 1st year team to in last year so we’re not keen to let our one match record slide.
HF w2d4
Deads
70kg x 5
100kg x 2
120kg x 1
150kg x 1
170kg x 1
Add belt
180kg x 1
200kg x 1
220kg x F
220kg x F
220kg x 1 - so I wanted 5. Not sure why my deads feel so off at the moment, I’m thinking it’s a recovery issue what with squats 3-4x weekly as well.
Squat
Bar x some
70kg x 5
100kg x 2
120kg x 2
150kg x 1
170kg x 1
182.5kg x 3
Add belt
182.5kg x 3
182.5kg x 3
182.5kg x 3
182.5kg x 3
200kg x 1
Front squat
120kg x 1
140kg x F - should’ve got it though
142.5kg x F - should’ve got this too, went for anything over 3 plates to get a PR
Hockey match, that cardio.
Bench - paused
Bar x some
40kg x 5
60kg x 5
75kg x 3
85kg x 2
95kg x 1
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 5 - baseline PR
Disappointed in performance with pretty much everything today except bench, which is feeling pretty good at the moment.
I’m considering lowering frequency on squats to see if it affects deads at all. May increase bench volume at the same time.
HF w3d1
Bench - paused
Bar x some
40kg x 5
60kg x 3
70kg x 2
80kg x 2
90kg x 8
100kg x 5
105kg x 5 - 2.5kg PR
90kg x 10
Chins
4,4,4,4,4,4,4,4,4,4
HF w3d2
Deads
[/i]Hook grip[/i]
70kg x 3
100kg x 2
120kg x 1
150kg x 1
170kg x 1
Belt on
200kg x 1
220kg x 4 - 1 rep PR
Belt off, straps on - thumb nail was bleeding pretty badly
200kg x 3 - pause below knee
200kg x 3 - pause below knee
200kg x 3 - 1 inch deficit - 2 rep PR plus beltless
Bench - paused
Bar x some
50kg x 5
70kg x 3
85kg x 2
95kg x 6
100kg x 6
105kg x 5
100kg x 2 - tng, was going to do an AMRAP, hoping for around my paused PR of 7, but hit a pin on the 3rd rep and it threw me completely
Seated cable row
“91” x 5 x 20
GHR
5 x 15-20 - didn’t feel like loading these up, and at the same time didn’t to really push the reps. Bit of a cop-out tbh.
Palloff press
Some
HF w3d3
Front squats
60kg x 5
80kg x 3
100kg x 2
120kg x 2
130kg x 2 - beltless PR
Belt on
140kg x 2
150kg x 1 - PR. Failed the second, but not in my usual way. Normally drop it forwards, this time I stayed upright and just couldn’t push with the legs hard enough. If I’m gonna fail, that’s how I’d like to, but I definitely shouldve hit the double.
150kg x F - bah
Bench
Bar x some
40kg x 5
60kg x 3
80kg x 3
97.5kg x 4
102.5kg x 4
105kg x 4
105kg x 4
Pin bench - halfway
100g x 3
110kg x 3
120kg x 2
120kg x 3
Hockey