Had a long day today, and when it got to the evening I just wanted to pick things up. I feel like I shouldn’t do pulls two days after squats, and a day after some back and cycling work, but I do stuff like this quite often and it tends to work alright.
531 deadlift c1w3
Deads
60kg x 5
80kg x 3
100kg x 2
120kg x 1
142.5kg x 5 Add straps
162kg x 3 Add belt
182.5kg x 5 - 2.5kg PR Joker sets
195kg x 1
210kg x 1 - 5kg PR - YES
Deficit pulls
140kg x 3 x 5
Ss/Chins
3 x 3
Paused pulls - mid shin
100kg x 2 x 5 - easy stuff
Ss/Deadlift row - like a Pendlay (ie, starts on the floor), but the barbell is initially moved from the floor with some quad drive until it hits the knees, where the back takes over and pulls it to the abdomen
100kg x 2 x 5
The day caught up with me, so I stopped there. I kinda forgot what I had planned for assistance for deads, but I remember wanting to do some paused pulls and deficit work since I’ve been feeling slower below the knee. Might end up mixing the setup around a bit, maybe not even do the deficits, depending on how the volume of pulls from the floor ends up making me feel. I think heavy upper back work is going to be useful for me at the moment, just based on how stuff seems to round recently. That and lats, I felt the bar drifting away slightly today and I don’t think it’s all a mental cue issue.
I think the only way that I’ll actually bother tracking macros is if I log them here too. As long as I remember to get in the habit of it, that’s what I’ll be doing now.
Press
Bar x some
30kg x 5
45kg x 3
47.5kg x 5
55kg x 3
60kg x 6 - 1 rep PR - predicted max 70kg Joker sets
65kg x 1
70kg x 1 - PR matched, easiest this has ever felt Pyramid back down - all paused
60kg x 1
55kg x 3
47.5kg x 5
Chest press
4 or 5 sets - bench was taken
Ss/YTWs
Some
Pushups
5 x 20
Ss/Rear delt flyes
5 x 10-12
Ss/Bike
5 x 2 minutes
I’m liking this cardio as rest periods for the smaller movements idea.
Squat
Bar x some
60kg x 5
80kg x 3
100kg x 2
112.5kg x 5
130kg x 5 Add belt
147.5kg x 7 - had to stop there, the bar was making a good effort to roll off my back. Had a couple more left in me. Joker set
162.5kg x 5 - 2.5kg PR BBB
140kg x 10 - 2 rep PR
Good mornings
80kg x 2 x 12
Ss/Chins
2 x 3
Was having issues getting the bar solid on my back today, felt very unsteady. It was also extremely hot in the gym, I just didn’t feel anything like work capacity.
Bench
Bar x some
40kg x 5
60kg x 3
72.5kg x 5
82.5kg x 5
95kg x 8 - PR matched - predicted max 118kg - getting back up there quickly Joker set
102.5kg x 5 - 2.5kg PR over last week Pyramid back down all paused
95kg x 5 - didn’t rest long enough, reracked after the 4th rep and rested 10 seconds before finishing
82.5kg x 5 Feet up
72.5kg x 5
Press
40kg x 5 x 10 - last set had to rest pause twice
Seated laterals
10s x 4 x 10
Ss/Cable rear delts
10kg x 4 x 15
Cycling
5 x 2 minutes - I’ve been slowly raising the resistance on these, today I ended up sticking it on full resistance and grinding away. The lighter settings felt very easy, like I wasn’t doing any work, and the medium settings made me feel like death - tired out crazy quickly and legs cramped. I reasoned that if it was going to feel hard, it may as well feel hard but in the knowledge that it couldn’t possibly feel harder.
Deads
60kg x 3
80kg x 3
100kg x 2
120kg x 1
127.5kg x 5
147.5kg x 5 Add straps
167.5kg x 5 Joker sets
Add belt
190kg x 8 - 5 rep PR - lol. Was gonna go for 187.5kg for 5 for a 5kg PR, blew that out of the water. Predicted max 236kg - lolwut? I hit 210kg for a slow single last week. I used the whippier bar today, don’t know if it helps that much. Belt off
Deficit pulls Straps off
160kg x 5 - 5kg DOH PR and with an extra inch of rom too Straps on
140kg x 2 x 6 - too easy, going to start hitting reps on these before adding weight
Ss/Chins
3 x 3 - these felt good too
Paused pulls
140kg x 5 - just below knee
100kg x 2 x 6 - straight off floor, feels good, going to work on adding weight at this position
Ss/Deadlift row
100kg x 3 x 6
Rolled around on the floor for a bit loosening up my hips and back.
This was a great session. I’m going to take a look at my programming and see if I might want to add some back volume in, since this was all very high intensity and focused on moving weight quickly as opposed to feeling my lats. I could feasibly add a couple of sets of seated cable rows at the end of this day, or stick them after squats or bench. Provided I can stop feeling like death after squats that’d work well.
Clean and press
Bar x some
30kg x 5
42.5kg x 5
50kg x 3
57.5kg x 6 - PR matched - predicted max 71kg Joker sets
60kg x 5 Pyramid back down - all paused
57.5kg x 5
50kg x 5
42.5kg x 5
Squat
Bar x some
60kg x 5
80kg x 3
100kg x 2
122.5kg x 3
140kg x 3 Add belt
157.5kg x 8 - 15kg PR! Predicted max 196kg Joker sets
Belt off
160kg x 3 - 2 rep beltless PR Belt on
170kg x 5 - 4 rep PR - predicted max 191kg
180kg x 3 - 2 rep PR - predicted max 191kg
I don’t know who turned gravity down recently, but I owe them a drink. Did some chins (one set of 5 reps, maybe a PR lol) and some barbell curls. Gym was closing.
Bench
Bar x some
40kg x 5
60kg x 3
77.5kg x 3
90kg x 3
100kg x 6 - 1 rep PR - predicted max 116kg - wasn’t happy with that Joker set
105kg x 3 - PR matched Pyramid back down all paused
100kg x 3 - paused PR matched - had to briefly rack it before the third rep because the bar got caught on a clip someone had left on the uprights.
90kg x 3
77.5kg x 3
Meh benching. I could blame the bar (thin and whippy), but I had to wait for someone smaller than me to finish benching 125kg for triples using the same bar before I could bench. It’s a shit bar though.
Deads
60kg x 5
80kg x 3
100kg x 2
120kg x 1
137.5kg x 3
157.5kg x 3 Add belt and straps
177.5kg x 5 Joker sets
187.5kg x 3
200kg x 3 - 2 rep PR
210kg x 3 - 2 rep PR - Crazy grinder on the last rep, the first rep felt stupidly heavy, second is always the best, but the third rep I got a little bit of hamstring shake and my pec cramped up. Predicted max 222kg - so tempting to go for the 5 plate pull next week but it’s an exam week. May take a deload next week, maybe just on lower body, and hit a big squat and deadlift in my last week with the power rack. Belt off
Deficit pulls
180kg x 5 - think this is a beltless PR even without the deficit. At this point I was told off by one of the trainers for deadlifting on the floor instead of the mat, and for being shoeless. The other trainer found it hilarious. Straps off, shitty squishy trainers on
160kg x 5 - felt fine to be honest, could’ve done a few more sets, but I was working off of 5 hours sleep, had just pulled a big PR, and squishy shoes were a good excuse to drop out of doing more pulls from the floor. SQUISHY SHOES PR. Grip felt good on this, didn’t even chalk up.
Ss/Chins
2 x 4
1 arm seated cable row
60kg x 8
70kg x 8
80kg x 8
90kg x 8
Press
Bar x some
30kg x 5
40kg x 3
47.5kg x 3
52.5kg x 3
60kg x 8 - 2 rep PR - predicted max 74kg Joker sets
63.75kg x 3 - misload there - 1.25kg PR
65kg x 4 - PR Pyramid back down - all paused
60kg x 2 x 3 - funny looking pyramid
Push press
70kg x 3
80kg x 3 - 7.5kg PR
90kg x 2 - 1 rep PR, third was almost there. Give me a belt and fresh shoulders and hips and it’s mine.
Bench
40kg x 10
60kg x 10
80kg x 10
90kg x 10 - predicted max 120kg - that’s better than any predicted max I’ve had since coming back from kettlebells. It’s not even bench day ¬¬ Switch to close grip
80kg x 2 x 8
[quote]MaazerSmiit wrote:
Today I just took a rugby ball and kick and chased it for half an hour - good work on ball handling and pretty knackering considering that’s basically interval sprints.[/quote]
Squat
Bar x some
60kg x 2 x 5
80kg x 3
100kg x 2
120kg x 1
130kg x 5 Think I put the belt on here
147.5kg x 3
165kg x 7 - 12.5kg PR - predicted max 192kg Joker sets
175kg x 1 - paused - big paused PR
185kg x 1 - PR matched Belt off
Front squats
100kg x 1
120kg x 1 Belt on
140kg x 1 - PR matched all casual like.
I might go do some higher rep stuff or cardio in a bit, but I had a teach and I’m “working” now.
Bench
Bar x some
40kg x 5
60kg x 3
82.5kg x 5
95kg x 3
105kg x 5 - 2 rep PR - predicted max 118kg Joker sets
110kg x 1
115kg x 1
120kg x F - would’ve been nice but not happening today. Shoulders feel a bit wonky, right arm was slower to lock out. Pyramid back down all paused
105kg x 1
95kg x 3 Feet up
82.5kg x 5
Press
40kg x 5 x 10 - 3rd set BTN just to see what the fuss is about
Chins
Lots, some cheated with slow negatives as well
Shrugs
60kg x some
100kg x some
140kg x 6
Two inch rack pull
160kg x 1 Switch to mixed grip
180kg x 1
200kg x 1
220kg x 1
240kg x 1
260kg x 1 - comfortable holding that Back to DOH
180kg x 1 - grip PR
140kg x a good hold
100kg x a better hold
Seated rows
Variety of different grips and angles, 6-8 sets of 10
Press
Bar x some
30kg x 5
40kg x 3
50kg x 5
57.5kg x 3
62.5kg x 6 - 2.5kg PR Joker sets
67.5kg x 1
72.5kg x 1 - 2.5kg PR
Push press
72.5kg x 1
80kg x 1 Add belt and knee sleeves - inb4 gear whore
90kg x 1
100kg x 2 x F
100kg x 1 - 2 plates overhead!
Press Pyramid back down all paused[
62.5kg x 1
57.5kg x 3
50kg x 5
High incline DB bench - like 60 degrees or something, no idea what this bench is designed for
25s x 5 x 10 - very easy, just getting some reps in
I feel a deload coming on - no motivation to hit my planned volume over the past couple of weeks, and grip felt weak yesterday (when it feels like clenching my fist wouldn’t crush a butterfly I take it a s a sign I need a break). Final exam for the year on Friday, then a good week planned out after that. Will get in the gym when I can, but probably won’t start another official cycle of 531 for a little bit. Got a deadlift PR to pull, maybe something good to hit on bench as well.
