135kg for 10 is a solid effort, as Big Mo said above, looks like you need to sit back a bit, also try to push your chest up and keep it tight 
3 Likes
@simo74 @I_Luc Iāll try to do it next time deadlifts comes around.
And todays training:
Running:
1 mile: 7 min 32 seconds past the km mark at 4 min 48 sec, increased the pace for the last 600 m. Felt a bit slow but really wasnāt.
4 x 40 m sprints at the end.
Total of about 2600 m run. Calves are a bit shut right now.
4 Likes
Sweet choice of music! And I mean no sarcasm at all. Grew up listening to these cause of my dad
haha thanks man, Not something to get really pumped about.
But love the old dudesā¦ Didnāt grew up with it, but have always listened to it.
1 Like
Great job on the deadlift rep PR and mile run time! I love running or rucking hills the day after deadlifting.
1 Like
Woke at 78,7 kg - 173,5 lbs
2450 calories yesterday: 228C, 153P, 73F
Todays training
Viking 531 w/BB assistance
C2W3D1 OHP TM 50 kg
Warmup: rope skipping, kneeling bottom up kb press, bpa, yoga flow.
.
Giantset OHP warmup
3 rounds: band straight arm pull down/OHP/oblique crunch x 12
.
OHP 50% set + FSL mTor
-
5 x 37,5, 3 x 42,5, 1 x 47,5 kg
-
7 x 47,5 kg + 4 x 47,5
-
FSL 7 x 37,5 kg + 2 rest pause (Mtor style)
DB lean away lat raise + one arm push press
-
12 kg x 10+10
-
15 kg x 6+10
lat raise full + partials
-
12,5 kg x 14 + 8 partials
-
drop to 8 kg x 8 full + 5 partials
rear delt fly rest pause
- 12,5 kg x 18, 10, 8
DB Bench 350 set
- 25 kg x 16, 11, 9
Ring dip myo reps
- 5, 9 + 1, 1, 1, 1, 3 reps
Skull crusher ez bar
-
32,5 kg x 14 + 7 + 5 rest pause
-
17,5 x 16 mTor
3 headed monster
- 8 kg x 15, 15, 8 (back, side, front)
.
1 hour 5 minutes + 15 minutes warm up until the first work set.
.
OHP Iām still puzzled, but Iāll pound away until the reps eventually will go up.
I think Iām right on track here with 50% set and mTor back off.
Felt pretty good on the different raises today.
DB bench was very good, a long way to 50 reps here. But a great chest pump.
Ring dips was good as well, did 5 sets of myo reps as singles, the last to failure.
Going to do doubles next week as myo reps.
Skull crushers again those were good.
Tried to do the 3 headed monster from back to front today, that was a fail.
7 hard sets for delts, 3 for triceps, and 1 for chest.
6 Likes
Little late to the party on this but iāve used BBB a fair bit both effectively and inneffectively. For me, it only achieves what I want when Iām not āgoing through the motionsā with it. If I lower the weight slightly and really focus on technique, not locking out and decent bar speed, I find I get the training effect Iām looking for
3 Likes
Good questions. Iāve been thinking about it a bit and havenāt arrived at a conclusive answer.
Broadly speaking, I think intelligent intensity is that slightly nebulous sweet spot that causes the working muscle/s to reach failure or nearly so without pushing the body into acute or cumulative injury.
I think it is different for everyone, affected by a number of factors like genetic potential, frame size and muscle fiber type distribution, training age and injury history, life stress, recovery abilities, and more. However, intelligent intensity may not be as wildly subjective as that list makes it seem. Assuming a person is honestly straining at each exercise, he/she will hit a true rep maximum.
I think the individuality of intelligent intensity lies in learning the frequency, percentage of 1RM usually lifted, and volume that oneās body best responds to for each lift/type of lift (isolation or compound, upper or lower body, explosive or static, etc.) and how the body as a whole responds to the aggregate of all aspects and forms of training (lifting days per week, absence or presence of cardio, cardio intensity, etc.)
What are your thoughts?
3 Likes
Youāre about right @simo74, especially as the set goes on.
@mortdk how do you find bracing without resetting between reps?
2 Likes
I think this is the key to it all. Not every person and not every body part will respond the same. %based programs seem to work very well with regards to getting stronger but when it comes to building muscle this type of stimulation just doesnāt seem to give the best result for everyone.
I think training at higher volume and lower % weights and then to really push the body beyond what is comfortable is key. Hypertrophy training is not fun and you should be pushing yourself into a headspace where itās hard to finish.
1 Like
Woke at 78,9 kg - 173,9 lbs
2300 calories: 178C, 194P, 47F
Todays training
Viking 531 FSL w/DL speed assistance
C2W3D2 Squat TM 100 kg.
Warm up: airdyne, , McGill big 3,BPA, bw squats, lazy lifter.
giant set warm up
4 sets of: Glute bridge x 5/Jump x 3/Squat/Hanging leg raise x 6
Squat 50% set
-
5 x 75, 3 x 85, 1 x 95 kg
-
7 x 95 kg + 4 x 95 kg
-
FSL 6 @ 75 kg mTor
-
20 rep+ set 30 x 35 kg
Deadlift speed
- 6 x 3 @ 90 kg + chains
Bulgarian split squat Drop set
-
10 x 12,5 kg warm up
-
15 x 12,5 kg
-
5 x 8 kg
-
3 x BW
chin up
-
5 rep BW
-
3 x 5 kg over warm up
-
13 reps BW
Kroc row
-
6 x 22,5 kg
-
3 x 37,5 kg (overload)
-
23 x 32,5 kg
.
1 hour + 20 minutes warm up until first workset.
Squat was a bit all over the place, lost it forward on a couple of reps. Last rep was fine, almost stalled just out of the hole, but muscled it up.
FSL mTor is really hard.
30 rep squat wasnāt that hard weight, but conditioning was hard I almost racked it at 28 reps but stood back and did the last 2.
Bulgarians was as a drop set, f*ck me dead that was hard. Legs were jello after that.
Krocs and chins was hard but one set and itās done. Great.
7 Likes
Well the bracing was fineāish the first 5 or 6 reps, tried to brace holding the bar standing up, that wasnāt good. Rebraced at the floor on the last couple or reps.
I tried to sit back more today, it didnāt feel that comfortable, but Iāll try to do it onwards.
I actually feel Iām quite strong with my current setup.
1 Like
I find the same, itās hard to brace at the top while holding the bar.
Have you considered something like deadlifts without touching the floor? For muscle building they might be better.
3 Likes
Itās not a comfortable position to be in, you just get used to it.
1 Like
Woke at 78,4 kg - 172,8 lbs
1800 calories: 129C, 178P, 58F
@MarkKO Iām doing deadlifts with a pause twice during the lift at the moment. Havenāt thought about just doing them without touching the floor. Next cycle Iāll use those as my FSL set.
@I_Luc Iāll just take my brace and do as many as possible. Then rebracing at the floor and then itās doubles or singles from here.
@simo74 and @TriednTrue
As Simo says this is a very intelligent definition.
Iāve always felt that doing something you like to do and that drives you to the gym to give it all, is better than doing a halfassed perfect program you donāt buy into.
2 Likes
They are disgusting. They sure teach you to stay tight though.
1 Like
Got a little jog in today
2,2 km in 11 min 40 seconds.
@MarkKO alrighty then: floating deadlifts it is.
3 Likes
This took me a while to realize, ha.
1 Like
This is what I end up doing, I tried to brace in the top position on one of my plus sets last week or the week before, and I just kept losing air, like a python, ha, every time I let a bit out I never got it back. Stole 2 reps from myself that way, probably.
1 Like
I love the light tap deadlifts, I tap the ground so lightly that some reps I just completely miss the ground and do a floating deadlift! They are great to build up the back in my opinion.