Bench - 5 count descent, 5 count pause
Bar x some
40kg x 5
60kg x 4
70kg x 3
75kg x 2
80kg x 2
82.5kg x 2
85kg x 2
82.5kg x 3
80kg x 4
70kg x 3 x 5 - jesus sets of 5 are hard with this tempo.
Considering the back was still iffy I decided to belt up for lower body stuff.
Deads
60kg x 3
90kg x 3
120kg x 2 Loose belt
140kg x 8 x 2 - speed reps, every 30 seconds
High bar
60kg x 3
80kg x 3
100kg x 3 Belt on
120kg x 3
140kg x 3
160kg x 4 - moved like there was a rocket up my ass. If I get set up right on high bar (ie bolt upright) and have my core tight (belt helps) and my sleeves on I get a great bounce.
That said, took the belt and sleeves off for
60kg x 3 x 5 - full good morning to start each rep before dropping kneea out and hips through. Slow descent, good pause really deep in the hole.
Just felt my back start to twinge again on the top set so quit while the form was good and weight moving well.
Pullups
BW x 3 x 5
10kg x 3 x 3
Dips - just while I’ve got the weight between my legs
10kg x 4 x 5
10kg x 10 Drop to
BW x 10
Thursday
Sports massage on the back. Felt awful waking up on Friday but a little closer to human by Saturday morning.
Saturday
Game day. Good physical game. Played second row because we were short there and enjoyed it a lot. Won’t get much opportunity to do it again though - we’re much more often short in the front row.
Won 21-17.
Was dead yesterday. Lifted earlier but will write that all up in a bit.
Bench
Bar x some
40kg x 2 x 5
60kg x 2 x 4 - warmed up slowly
80kg x 3
90kg x 3
100kg x 3
105kg x 3 x 3 Slingshot on, still paused
110kg x 3 x 4 Slingshot off
110kg x 2 - really good to hit this as beat up as I am. I’ve tried for a triple at this weight a few times recently and failed, today it felt there after 6 or 7 working sets so I’m happy.
Squats - Low bar Belted up from the start.
Bar x some
60kg x 4
80kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 2
180kg x 5 - very easy 5 Back off sets
160kg x 2 - high bar
160kg x 2 - low bar
140kg x 5 - high bar
140kg x 5 - low bar
Bench - 5 count descent, 5 count pause
40kg x 4
60kg x 3
70kg x 3
80kg x 3
82.5kg x 3 x 3 Slingshot on, still paused
90kg x 3 x 4 - was basically curious what long pauses in the slingshot would be like. Slingshot off
90kg x 2
Deficit snatch grip straight legs in oly shoes - aka Klokov death pulls
60kg x 3
80kg x 3
100kg x 2 - was gonna do a load of light sets at this weight and call it speed work but then I realised that they’re a stupid exercise, I wasn’t mobile enough yet, and I hadn’t pulled heavy in a while soooooo…
Deficit pulls - barefoot
120kg x 2 Add belt
140kg x 2
160kg x 2
180kg x 2
200kg x 3 - ezpz
High bar - paused
60kg x 2
80kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 2 x 2 - bit too close to form breakdown
Bench - tng
Bar x 10
40kg x 10
60kg x 10
70kg x 10
80kg x 10
82.5kg x 3 x 12 Slingshot on
90kg x 2 x 12 - didn’t get all the sets I planned in, fatigue was building quickly.
Front squats
60kg x 3
80kg x 3
100kg x 3 Belt on
120kg x 3 x 3 - bar slipped on the final rep of the first set but the second two were smooth. Didn’t push the weight though.
DB rows
27.5kg x 12
35kg x 10
42.5kg x 10
50kg x 2 x 8
42.5kg x 12
Pulldown/high row machine
Ascending weight x 4 x 12
Ss/ Back extensions
4 x 20
The amount of bench volume I’m doing three days in a row at the moment makes it hard as hell by the final day. Its feeling really solid though, and the rugby season’s nearly done so I’ll be able to spread the volume across the week a bit more kindly. No nagging areas either.
Haven’t done DB rows in ages and they felt great today. Might get an accessory day in tomorrow, depends on work and housemate’s birthday stuff.
Back is bugging still. Before it was one of the left erectors around T11-12, now it’s migrated to the QL on that side. Feeling really shirty in the mornings. Will try and get it massaged again. Rugby season is nearly done and I can stop breaking myself - both elbows feel rough too from getting armbarred in tackles constantly.
Bench
Bar x some
40kg x 2 x 5
60kg x 4
80kg x 3
90kg x 3
100kg x 3
105kg x 3
110kg x 3 - yas - smooth. Been trying to get back to this for reps for a while.
105kg x 2 x 4
Nice benching. Will hit a 5 x 5 at a moderately challenging weight next week to get a bit more volume in, then it’s easter break. Should be able to get to a gym to move some heavy (ish) doubles.
Squats - Low bar
Belted up from the start.
Bar x some
60kg x 4
80kg x 3
100kg x 2
120kg x 2
140kg x 2
160kg x 2
180kg x 2
200kg x 4 - PR from about 2 years ago matched. Think I’ve been stronger and just not hit sets of 4 that often but this was good to do.
Shoulder press machine
Warmup x 10
Straight weight x moderate rpe x 3 x 10
Generic floor ab stuff - just to get my back moving a bit really. It handled the squats no problem, cramped a bit setting up on bench.
Bench - 5 count descent, 5 count pause
Bar x some
40kg x 2 x 5
60kg x 3
67.5kg x 3
72.5kg x 3
80kg x 3
82.5kg x 3
85kg x 3
82.5kg x 2 x 4
Deficit speed pulls
60kg x 3
80kg x 3
100kg x 2
120kg x 2
140kg x 1,2,3,2,1,2,3,2,1 - first 3 emom, then every 30 seconds cos it was too easy. Will do that 405lbs challenge at some point.
High bar - paused, no sleeves or belt
60kg x 2
80kg x 2
100kg x 2
120kg x 2
140kg x 2
150kg x 3 x 3 - hard but pretty clean. Hitting these paused, gear less, after deads and the day after low bar is killing the weight I can use but it’s all good work and I think when I feel like testing a true high bar max it’ll go pretty well.
DB rows Straps
27.5kg x 12
35kg x 10
42.5kg x 10
50kg x 3 x 10 - these went well. Straps because no chalk at this place and also my elbows are still assholes.
Bench - tng
Bar x some
40kg x 10
60kg x 10
70kg x 10
80kg x 10
85kg x 15
80kg x 3 x 10
Front squats
70kg x 3
90kg x 3
110kg x 3 Belt on
130kg x 2
140kg x 2 - because @ActivitiesGuy started knocking on my heels with his 300lbs the other day.
130kg x 2 x 3
Bench
Bar x some
40kg x 2 x 5
60kg x 4
80kg x 3
90kg x 3
100kg x 5
102.5kg x 5
105kg x 5 - ok, actually heavy. Moved well and with clean form and on the 4th day benching in a row.
102.5kg x 5
100kg x 5
Considered chins and some other presses but I thought I’d give the shoulders and lower back a rest.
Shins to bar - straps
5,4,4
Hanging leg raises
4 x 12
Cable rear delts
Light x lots
Pallof press
Light x lots
Straight arm suspension trainer planks
Some x some - just getting used to the movement. Feel like my core is a weakness atm so building back up with the simple exercises until I can give the ab wheel a proper crack.
Laterals
A few 30-40 second holds and light sets of 10-30
Bench
Bar x some
40kg x 5
60kg x 5
80kg x 3
90kg x 2
100kg x 1
110kg x 1 Add slingshot
120kg x 1
130kg x 1 - PR for any press Slingshot off
110kg x 4 - little over enthusiastic spotter on the last one
Hammer curls
16s x 15
18s x 10
20s x 10
16s x 15
Good bit of heavy benching. Wanted to hold something heavy and then see how I feel on Thursday or something when I’m a bit better recovered from rugby. Speaking of which, it was the last game for this club this week. We lost but i got man of match which was nice. It’s been fun, but I’m looking forward to my body feeling a bit more like it’s in one piece most of the time.
Beach rugby
Nearly two hours of running on the sand. Between being expecting to be knackered from this and also having to sit an exam and write an essay tomorrow I don’t think I’ll make it into the gym. Will hit some heavy raw bench and that deadlift challenge on Thursday.
Two week easter holiday as of tomorrow afternoon. Quite a bit of driving around to do, might get into the gym Saturday but more likely Sunday. Strongman gym so I’ll have some fun, work hard and smash some weak points.
Today I went heavy since I’ll be having a bit of a rest from going heavy on the powerlifts in this period. Also nipped back into the gym I normally only visit on Sundays but have been skiving off because I’m beat up from rugby. Nice to see the boys. Motivation through the roof. Very early start today though and it caught up with me.
Bench
40kg x 2 x 5
60kg x 3
80kg x 2
90kg x 2
100kg x 1
110kg x 1
115kg x 2 - comeback PR
120kg x 1 + F - comeback PR and heaviest bench under 100kg.
Squat
75kg x 2 x 3
95kg x 2
115kg x 2
135kg x 2
155kg x 1
175kg x 1 - two things: this flew up, and my joggers exploded in the bottom.
195kg x 1 - bit rough
215kg x F - Would’ve been nice to hit this, most I’ve hit at less than 100kg is my 212.5 in competition November before last.
Chins
BW x 16 - lol? 1 rep lifetime PR and I was watching myself like a hawk in the mirror - strict solid reps. Beauty. Now where was that strength on the squats?
1,2,3,4,5,4,3,2,1 - emom
Dip bar leg raises
3 x 10
Wide grip neutral grip seated row
Some x 15
Some more x 10
Even more x 8
Went to an awesome gym near me at home. Loz Shalieisiaiei’s place. He complimented my safety bar squat once.
Pulls
60kg x 3
80kg x 2
100kg x 1
120kg x 1
140kg x 1
160kg x 1 Belt on, begin emom
185kg x 29 x 1 - pretty comfy. One hamstring started tweaking around minute 11 but didn’t progress. Straps on
185kg x 11 End emom
200kg x 1 - “strong dude, that moved fast!” - random guy feeble noises of utter defeat - me
No way I was gonna go up in weight.
LOOOOOOOOOOOOL
Bench
Bar x some
40kg x 5
60kg x 3
80kg x 3
90kg x 2
100kg x 1 Belt on - liking this. Feels toight like a toiger.
110kg x 1
120kg x 1 - pretty clean. A double wasn’t there but that is coming in the near future. Belt off
100kg x 5 x 3
100kg x 6 - all gooooooood. My flaw on bench at the moment is that when the bar slows in the middle I let my shoulders get out of their arch/lose tightness. That doesn’t help me lock it out. They’re probably flaring a bit and then because they’re asymmetrical from rugby some weird stuff starts happening. So basically need to build the ability to keep tight. More sub max work for volume with a sprinkling of supra stuff in the slingshot.
On the whole though before that starts happening bench is feeling really solid and powerful. Butt is staying down consistently too.
Log Warmed up on the viking press
61kg x 4 x 3 - tried a few different variations. Could strict press it for 3 on the first set which is nice. Viper press is evil. Was surprised at how quickly I adapted to the implement in terms of balance.
Ss/ Chins
4 x 4 - in contrast, these sucked.
Considered more strongman stuff but was pretty beat so figured I’d do a lower body focused session later in the week and trash my bottom half with the SSB and some carries. Moved to the bodybuilding section.
Hammer strength neutral seated ohp
1pps x 12
1.5pps x 3 x 12
Ss/ Hammer pullover
1pps x 4 x 12-20
Just moved between the two machines with zero rest.
Hammer curls (with dumbbells, not another Hammer machine)
17.5s x 3 x 10
Ss/ Wide grip dip machine
1pps x 20
2pps x 2 x 20
I literally paused after 10 and thought “Nah, I can’t let him get away with a draw” so ground out 11.
Would love to say that 12 was there but as it worked out it was bang on 1 minute and I think we might’ve said the max out set was limited to the final minute? Anyway, fits into an instagram video perfectly.
Tuesday
Entire back of my body is still lit up, but I’m going away for a few days tomorrow and won’t be near a gym (will have to run, ugh). Took the day to try and loosen up but still struggled getting going.
Low bar
60kg x 5
80kg x 3
100kg x 2
120kg x 2
140kg x 2 Belt on
160kg x 2
180kg x 2
190kg x 2
190kg x 2
190kg x 1,F
Back cramped quite a lot after every set of squats. No bueno. Last set I just got tipped forwards a bit and couldn’t save it. Otherwise they felt quite solid in terms of form - just slow and weak because Sunday was awful. Just unfortunate timing.
Bench - 3 count down, 3 count pause, legs out (back spasms)
Bar x some
40kg x 3
60kg x 3
70kg x 2
80kg x 3 x 2
90kg x 1
100kg x 3 x 1
80kg x 10 x 3 Feet down, regular pauses
80kg x 3,4,5,6,7,8,9,10
The plan was: heavy squats, SSB, carries, abs. Fit long pause bench in somewhere. After my back started seizing up after squats I dropped the lower work and added a lot more bench. Ah well. Will do the planned lower body stuff when I’m back from seeing the family.
Seriously, my hamstrings are still dead from Sunday. Was gonna do some sprints but that, and not finding a good section to do them on, meant I just did some steady state. Haven’t actually gone on a run in a very long time.
Run
1.77km - 8:04
Rest and let the dog go nuts in the river.
1.77km - 8:08
