Swings
40kg x 3 x 3 - superset with first 3 sets of pulls, going to do these for the first 5 sets starting next week
Deads
45kg x 5
65kg x 3
85kg x 3
105kg x 2
125kg x 1
140kg x 3
160kg x 3 Add straps
180kg x 12 - 7 rep PR, predicted max 252kg - so why the hell have I failed at 220kg three times?
Deficit deads
140kg x 15 - I know I said I’d go crazy on reps, but I think these would benefit more from using the middle set’s percentage and the reps being more of a struggle in this range - could’ve gone for 20 plus here and the limit would’ve been cardio and form concerns Straps off
RDL shrugs
105kg x 3 x 12 - I can increase the weight and volume on these, but since my trap is iffy and I’d already given one set everything I kept it similar to last week. Right decision, trap feels better for having some blood flowing through it.
Chins (rings again)
5 x 2 - obviously not as easy as on the bar, will stick at this volume on rings for a few days. May add some bar stuff for volume.
Ss/Kb Swings
40kg x 5 x 10
24kg x 50 - 100 swings sounded like torture, so I did half as many with twice the weight. Then I felt guilty, so I did another 50 with the 24
Ran two miles, break for the dog halfway. Not a difficult run, what’s actually causing me trouble at the moment is my calves getting stupid sore halfway through - not sure if it’s the uneven surface or just being heavy and unconditioned to that.
Press
Bar x some
30kg x 5
40kg x 3
47.5kg x 3
52.5kg x 3
60kg x 7 - predicted max 72kg Joker set
62.5kg x 3 Pyramid back down - not pausing anymore - will likely start repping the down sets a bit more
60kg x 3
52.5kg x 3
47.5kg x 3
Bench
60kg x 10
70kg x 10
80kg x 10
90kg x 10 - I can be moderately happy with bench for once - predicted max 120kg = my best single and with fatigued shoulders - 2.5kg off my 10 rep PR still, and not the 100kg I want - going to hit a couple of heavier bench sets after push press next week
90kg x 7,1,1,1 - rest pause 10 seconds
Chins
2,2,2,2,2 - these felt bad
Ss/Pullaparts
5 x 30
Ss/Band pushdowns
Purple x 5 x 30
Cardio free day - had a bad squat session last week and didn’t want any fatigue to sabotage tomorrow as well
Having said that ^ I ended up doing cardio this morning then spending the day in town before squatting in the evening. Because of the heat I didn’t want to spend too much time running, so I ran four 200m sprints at 70-80% with decent rest periods in the shade for the dog to chill out.
Squats were bleh, but it’s just a case of getting the work in at the moment - quads haven’t had to do much for a while.
531 front squat c1w2
Hang cleans to front squat
45kg x 3
65kg x 3 x 3
85kg x 3 - clean PR
Front squat
100kg x 3
112.5kg x 5 - default beltless PR - predicted max 127kg, not too happy Joker set
117.5kg x 3 - still not great numbers, but this felt better than the previous set Pyramid back down all paused
112.5kg x 3 - beltless paused PR
100kg x 3
87.5kg x 3
Squat - hooray for first back squats in months!
100kg x 10
120kg x 8 - these felt off, I was tired, lower back was sore for some reason, decided it’d be better to slowly build these back up. I want 140kg x 10 beltless soon, was actually planning on it today. Will probably squat after pulls next week as a one off, just to get the benefit of some frequency while I build them back up.
Chins
Rings - 2
Straight bar - 5
Neutral grip - 5 - two sets of 5 on chins - pathetic PR
Oh, also, I’ve been tracking macros recently, and over the past four days after dropping to 3000kcal I’ve lost 4lbs, which is a lot, especially as carbs have consistently been high so I shouldn’t be losing too much water. I’m going to stick at this level for a bit, since I expect that pace to drop off soon, and I’m not feeling weaker than I should be in the gym.
Yesterday did 1,2,3,2,1 on bar chins, then went on a walk with the family and dog which turned out a lot shorter than I was expecting it to be - didn’t run before it because I was anticipating really having to earn the pub dinner we then went for.
Today got a call at 7 am to go fix up a combine harvester again, then mowed lawns all afternoon, so I took this as a total rest day.
Push press
Bar x some
45kg x 5
67.5kg x 5
75kg x 3
85kg x 1
Bare minimum, probably could’ve repped the top set but I wasn’t taking risks with how tired I was feeling.
Note: I’m pulling using some ghetto bumpers made out of tires while I’m at home, they’re actually about an inch or two bigger in circumference than standard 20s, so all my pulls for the past two weeks have been smaller rom than normal. Today I stood on my deficit platform for the regular sets, and on an extra platform for the deficits, so the pulls were standard distance.
Swings
40kg x 5 x 3 - superset with first 5 sets of deadlifts
Deads
45kg x 5
65kg x 3
85kg x 3
105kg x 2
125kg x 1
150kg x 5
170kg x 3 - DOH PR Add straps
190kg x 10 - 2 rep PR over belted PR, predicted max 253kg. I honestly felt like stopping at 5.
Deficit deads
170kg plus 2.5kg of chain at top x 10 - got a hold of these chains, got excited, then found out that together the two of them weigh just 2.5kg. Screw it, I’m using them because Westside accommodating resistance Louis Simmons badass etc Straps off
Press
Bar x some
30kg x 5
40kg x 5
50kg x 5
57.5kg x 3
62.5kg x 3 - shit Pyramid back down
57.5kg x 3
52.5kg x 6
47.5kg x 6
Did OHP in my lunch break, the rest 4 hours later
Bench
40kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 8
100kg x 1,1,1 - 15 second rest pause.
Ss/Pullaparts
5 x 30
Chins
Supine - 5 x 3
Neutral - 5 x 3
Crap pressing
Today
531 front squat c1w3
Hang cleans to front squat
45kg x 3
65kg x 2 x 3
85kg x 1
95kg x 1 - 5 squats
Front squat
107.5kg x 3
120kg x 4 - a 5th would’ve slid off my front I think - too sweaty to go shirtless. Actually a default PR since I’ve never repped this weight, and beltless too. Just not where I want these to be right now. Joker sets
127.5kg x 1
132.5kg x 1 Pyramid back down all paused
120kg x F - no idea why, just dropped this halfway up
107.5kg x 3
95kg x 5
Squat
100kg x 10
120kg x 10
140kg x 1 - couldn’t get the setup feeling right, bleh.
Two bad days’ lifting. I’m away this weekend, so I’m gonna take a mini deload up til then, take a break from everything except for the chins and cardiio, and come back strong for the second cycle of 531 before I start Coan.
Goals for the second cycle are: 140kg x 10 beltless back squat so I feel confident about this Coan cycle.
Bench 90kg x 10 easy for the same reason.
Deadlift 200kg x 10 because that would be mental.
Overhead press anything in a way that feels good, because it isn’t clicking right now.
[quote]MaazerSmiit wrote:
While searching my computer for a meme or sad Zoidberg gif to respond with I found a photo from a naked calendar I did at uni.
So screw it, I might be a strap using nancy pants gear whore, but I’m also Ryan Gosling.[/quote]
fucking LOL
8 x 180m at 100% effort. Average time 32s. Rested as long as I felt I needed. Early sets that meant around a minute, but it extended to around 3 minutes by the end. I’m really not that good at running. Whenever I do sprints again I’m going to go for every rest period being 1:30 or less, that should straddle the line between getting specifically good at running 180m, and building conditioning for longer distances.
So I know I said I’d deload, but my new belt arrived today and I had to give it a go on some heavy squats.
Did standard deload squats, max out with a 5 second eccentric and 5 second pause. Got up to 165kg for a 25kg PR, don’t remember if the last one was done with a belt or not, but whatever
Nice for squats to feel good again, back to beltless training next week.
Over the weekend, lots of chins, did 6 in a set at one point fairly strict, which was a PR.
Danced for 5 straight hours Saturday night, definitely cardio.
Got back today, set a good chins PR, 3 sets of 6 very strict, 2 sets of 3 with towel grip, 2 more sets of 6 regular. Rep and volume PR.
Spent the morning and early afternoon clearing out an office building
531 push press c2w1
Push press
Bar x some
40kg x some
60kg x 2 x 3
62.5kg x 5
70kg x 5
80kg x 6 - PR matched - predicted max 93kg. Bit rubbish. Joker set
82.5kg x 2 - as I caught the second rep my left elbow shot inwards weirdly, I racked it because it felt pretty dangerous.
Push press still crap
Bench
60kg x 10
70kg x 10
80kg x 10
90kg x 10 - so I’m pretty much just getting good at hitting 90kg for 10. Time to start hitting multiple sets of lower reps at slightly heavier weight.
80kg x 12
- pathetic PR
