I feel like guy needs to be kicked in the junk. There’s never going to be a good reason to use fake weights. I hate liars.
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It was a girl. And honestly, it looked like the first time she’d tried an Olympic lift or a front squat. No-one was buying the act, which made it even more pointless.
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I plan on peaking in December/January and having either a mock meet to recalculate maxes and what not, so I’d be in 100% on this internet meet.
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I’ll be including a strict press in there too. That may or may not match your goals.
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Whoa! Easy there! Let’s not get crazy.
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It’s 12 reps in one session. I’m counting that as cardio.
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I’m all for the strict press as well.
We could do the meet as one lift a day?
Who do you think you are, Mark Rippetoe?!
Ha, nah its just for fun and was a good time frame for me, I’d still just do the big 3.
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@mortdk @Despade you can do it however you would like, the competition is with yourself and the goals you set.
You can tell I’m not Mark Rippetoe, because 12 reps doesn’t divide by 5
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Made the quote of the day for me, with a little smile as well.
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But it does. 12/5 = 2.4.
Partial reps. He’s clearly Rippetonian.
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Nor can I my friend. I can’t double overhand past around 50 per cent, let alone 80. Maybe 60 per cent on a really, really good day.
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Woke at 77,7 kg - 171,3 lbs
Weight is moving up and down like a yoyo. I’m fine with it though.
Todays training
Maxer powerlifting routine.
Tempo squat – CG bench press – Deficit DL
Building phase W2D2
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, roller, mobility
Tempo squats 5050 ss Hanging leg raise 5 x 7
- Squat: 4 x 5 @ 50 kg (Rir 3)
Close grip bench press ss Barbell row 5 x 10 @ 45 kg
- CGPB: 5 x 6 @ 50 kg CGBP (Rir 3)
Deficit deadlift
- 3 x 6 @ 90 kg (Rir 3+)
Ring dip
- 3 x 5 @ BW
Kroc row
- 35 kg x 16 each arm
Decline EZ bar skull crusher 350 set
- 20 kg: 18, 14, 11 (+2, +1, +1)
65 minutes + 20 minutes warmup.
Squats were awesome, first 3 sets barefeet trying to feel what’s going on, working hard on technique.
CGBP not much to say, quite easy as well.
Deficit DL, was moving great as well.
This is a program I like so far.
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What sort of % are you working at ??
The main day started out last week with 60% and 8 reps, this week it’s 65% and 7 reps, next week take a wild guess yes you’re right 70% and 6 reps.
The first weeks are 5 sets og squat and DL and 6 sets of bench on the main day. From week 4 the sets decreases a bit to 4 and 3 sets.
The other 3 day is working with slightly less weight, but harder variation and less sets in the reprange of 5 - 6 reps.
It’s very odd working with such light weights, and not to failure. But so far it’s feeling like everything is getting better .
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Ah, welcome to my world!
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Woke at 77,2 kg - 170,2 lbs
Todays training
Maxer powerlifting routine.
Squat – Bench press – Dead lift
Building phase W1D3
Warmup: Kneeling bottom up KB press, bw squats, Lazy lifter, mobility
Squat ss Mcgill curlup 5 x 5 each side
- 5 x 7 @ 72,5 kg (Rir 3)
Bench press ss Lying BPA 6 x 10
- 6 x 7 @ 62,5 kg (Rir 2 - 3)
Deadlift
- 4 x 7 @ 107,5 kg (Rir 2 - 3)
DB press 350 set
- 12,5 kg’s: 17, 14, 10 (0, +1, 0)
DB row on incline bench
3 x 12 @ 12,5 kg
EZ bar curl amrap
- 20 kg x 30 reps (+2)
.
1 hour 15 minutes + 10 min warmup.
Everything is moving quite good, I think bench and DL is spot on, squat is a little easier but I’m fine with that.
Squat warmup and first working set was bare feet.
DL first two sets DOH the last two mixed.
Oh did my 5 km run yesterday, ended up running together with a woman from my work as support so I did a super 5km time in just under 38 minutes, despite it being very hot and humid I bare broke any sweat. Happy that I supported her, she was happy as well. She has some emotional stuff going on, so it was good for her to be at the event.
A bit annoyed I couldn’t try and push myself a little, just to see if I was able to set a decent 5km time.
Well a good day with the colleques and lots of fun and talk afterward.
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The running event sounds like a good experience, certainly for your female co worker. Good job being a pal! 
I actually have a running event coming up and am super pissed that I have to partake in it… So maybe swing down here to Support your way-too-big-to-do-running-friend? Haha
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When and were my friend, maybe I’ll come
Remember that strength work and failure don’t have to go together. Enjoy having reps in reserve and reaping the benefits of strength work. SGSS wasn’t easy, but I don’t remember ever getting buried by one set. It was kind of nice…
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