Haha please don’t bother! It is in two weeks and I chose the race with the shortest distance that I could find.
The background is that I have to do a running event to complete a course at my university called ‘training and diagnostics: endurance’.
Want to take a guess if we had to do a strength competition to complete ‘training and diagnostics: strength’? Want to take a guess if that biased bs pisses me off?
The university didn’t give a crap about my objection that running causes me back pain either. So yeah… I am just getting it over with and I might even just walk the distance tbh, especially with my current state of injuries.
4 Likes
Woke at 77,1 kg - 170 lbs
Todays training
Maxer powerlifting routine.
Paused squat – Spoto bench press – Snatch grip dead lift
Building phase W2D4
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, yoga flow
Paused squat ss Serratus crunch 5 x 12
- 4 x 6 @ 60 kg (Rir 2-3)
Spoto bench press ss various grip pull up 4 x 6, 1 x 5
- 5 x 6 @ 50 kg (Rir 3)
SG deadlift
- 4 x 6 @ 82,5 kg (Rir 3 maybe more)
Giant set: delt, tris and abs
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lat raise: 3 x 11 @ 2,5 kg increasing 1 rep every week
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band triceps overhead 3 x 11
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Dynamic side plank 3 x 5 each side
50 minutes + 10 minutes warmup.
.
Another great fast moving workout, not much to say.
Squat was fine, nice 3-4 seconds pause every rep. Solid out of the hole.
Spoto again just nailed them with 2-3 second pauses.
SGDL no grip problem today, nice.
I’m really excited about this, I thought all that SBD would burry me, but no, increasing weights every workout, but eventually I think it’ll catch up.
9 Likes
Yeaaaaa buddy!
1 Like
Why not just walk it. You’ll still complete the event.
That is currently the idea I have. If nothing else, to save my back.
1 Like
Full body full power. Strong work mate!
1 Like
Thanks man, it’s light weights though for the time being, when we reach november, I think it’s going to be tough.
Slow build, that’s how you get strong. Nice work
2 Likes
Woke at 77,9 kg - 171,7 lbs
1 hour 15 minutes badminton today.
Won two sets lost two first game of the season, good to move around again.
Have had a sore throat for a couple of days, I hope it wont develop to some flu shit.
5 Likes
Woke at 77,6 kg - 171,1 lbs
Steady around 77 - 78 kg the last couple of weeks, good.
Todays training
Maxer powerlifting routine.
Front squat – OHP – Sumo DL
Building phase W3D1
Warmup: Rope skip, BPA, KB bottom up press, Squat warm up from squat university, Mcgill big three.
Front squat SS Ab wheel 3 x 9 + 2 x 8
- 4 x 6 @ 47,5 kg (Rir 2)
OHP ss pull up deadstop
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6 x 3 + 3,5 kg, 1 x 8 Pull up. Alternating pull up / chin up
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6 x 6 @ 37,5 kg (Rir 1 – 2)
Sumo DL
- 4 x 6 @ 90 kg (Rir 3 or more)
Incline DB bench press 350 set
- 22,5 kg’s, 17, 14, 10 reps (0, +1, 0)
DB Curl 350 set
- 8 kg: 18, 14, 11 (+1, 0, 0)
65 minutes + 10 minutes warmup.
A bit tired from badminton yesterday, front squat and Sumo wasn’t as stable as usual. But got the reps and sets no worries.
OHP was good.
Nice chest and biceps pump.
6 Likes
This is the important bit, just do the work and hit the reps and let the program work its magic
2 Likes
Woke at 77,5 kg - 170,9 lbs
Todays training
.
Maxer powerlifting routine.
Tempo squat – CG bench press – Deficit DL
Building phase W3D2
Warmup: Ergorower, BPA, kneeling bottom up KB press, bw squats, McGill big 3, mobility
Tempo squats 5050 ss Hanging leg raise 2 x 8 + 3 x 7
- Squat: 4 x 5 @ 55 kg (Rir 3)
Close grip bench press ss Barbell row 5 x 10 @ 47,5 kg
- CGPB: 5 x 6 @ 55 kg CGBP (Rir 3)
Deficit deadlift
- 3 x 6 @ 95 kg (Rir 3+)
Dip
- 3 x 6 @ BW
Kroc row
- 35 kg x 17 each arm +1
Decline EZ bar skull crusher 350 set
- 20 kg: 18, 15, 11 (0, +1, 0)
70 minutes + 10 minutes warmup.
Another great day, these tempo squats are really good for drilling technique.
7 Likes
Woke at 77,5 kg - 170,9 lbs
3 days in a row at this weight.
Todays training
Maxer powerlifting routine.
Squat – Bench press – Dead lift
Building phase W3D3
Warmup: bw squats, Lazy lifter, BPA
Squat
- 5 x 6 @ 77,5 kg (Rir 1-2)
Bench press
- 6 x 6 @ 67,5 kg (Rir 1)
Deadlift
- 4 x 6 @ 115 kg (Rir 2)
DB press 350 set
- 12,5 kg’s: 17, 14, 11 (0, 0, +1)
DB row on incline bench
- 3 x 13 @ 12,5 kg
EZ bar curl amrap
- 20 kg x 32 reps (+2)
50 minutes + 5 min warmup.
Had to go to the gym in the morning, I don’t like that. I was rushed for time as well, and I’m starting to catch a cold.
I blame all of the above for a not so stellar day in the gym, all lifts were a bit out of groove, everything felt a little heavy. But I got the sets and reps in.
No supersetting during the main lifts today.
Due to this cold thing I might skip this weeks last training day.
Next week is a deload week, not feeling to worn out, but that might be a good thing.
7 Likes
I’m not keen on the gym first thing in the morning either, great effort getting in there and getting shit done Mort
2 Likes
Woke at 77,6 kg - 171,1 lbs
And woke with a massive cold, fever and f’cking headache.
Damn I hate being sick, will not train today. I’ll see how I feel tomorrow right now, it’s not looking that bright.
2 Likes
Bad break, Mort. Looks like your deload started one workout early.
1 Like
Woke at 77,4 kg - 170,6 lbs
Still a little fever but it’s going away quickly. Took a long walk today.
I’m usually sick for days, but this time around it seems to last for only a day. Knock on wood.
10 Likes
Good chance to kick back and watch the Ashes 
,
Rest up.
1 Like
Get better soon mort!
1 Like
Get better soon mate