Woke at 78,3 kg - 172,7 lbs
Eating heavy yesterday, will do it again today.
Thanks guys the well wishes helped I’m feeling good today.
Did an hour of badminton again lost 2 sets and won 2. Splitting nicely.
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I’m tuning back in just to here you got the man flu. Take care
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Woke at 78,2 kg - 172,4 lbs
Was at a NFL evening yesterday watching Rams - Panthers on one screen and Red Zone on another. All sorts of food on the table, so happy to see my weight wasn’t that high today.
@guineapig luckily it wasn’t the man flu. I’m good now, Thanks.
Maxer powerlifting routine.
Front squat – OHP – Sumo DL
Building phase W4D1 Deload
Warmup: Rope skip, BPA, KB bottom up press, lazy lifter, McGill big 3
Front squat SS Ab wheel 5 x 9
- 4 x 6 @ 45 kg (Rir 3+)
OHP ss pull up deadstop
-
6 x 3 + 3,5 kg, 1 x 8 Pull up BW. Alternating pull up / chin up
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5 x 6 @ 36 kg (Rir 3+)
Sumo DL
- 4 x 6 @ 85 kg (Rir 3+)
Incline DB bench press 350 set
- 22,5 kg’s, 16, 13, 10 reps (-1, -1, 0) Deliberate Deload
DB curl 350 set
- 8 kg: 18, 14, 11 (0, 0, 0) just keeping the reps, some reps left out there.
55 minutes + 10 minutes warmup.
Was on the shooting range today, so a lot of concentration, moving around and standing up all day. Made the start of the deload week a bit harder than I would have liked. But I’m good.
Squat and Sumo DL was yet again a bit out of groove, blaming badminton yesterday, Shooting today and the little quick cold Thursday, Friday and saturday.
OHP was good though.
So no more fever and the cold has absolutely gone. (I hope).
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Woke at 77,8 kg - 171,5 lbs
Todays training
Maxer powerlifting routine.
Tempo squat – CG bench press – Deficit DL
Building phase W4D2 Deload
Warmup: Ergorower, kneeling bottom up KB press, bw squats, McGill big 3, mobility
Tempo squats 5050 ss Hanging leg raise 4 x 8 + 1 x 7
- Squat: 4 x 5 @ 50 kg (Rir 3+)
Close grip bench press ss Barbell row 5 x 10 @ 47,5 kg
- CGPB: 5 x 6 @ 50 kg CGBP (Rir 3+)
Deficit deadlift
- 3 x 6 @ 90 kg (Rir 3+)
Incline db row
- 3 x 13 @ 12,5 kg
SS with
Dip
- BW x 7, 6, 6
Decline EZ bar skull crusher 350 set
- 20 kg: 18, 15, 11 (0, 0, 0)
.
1 hour + 10 minutes warmup.
Everything moved well today.
Not much to report.
All weights this week is decreased by 2,5 – 5 kg and the assistance I’m just doing the same sets as last week.
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slow and steady mate, slow and steady. Looks really good.
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Yep, keep it slow, steady and simple
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Nice work brother. Tempo reps are awful, keep that shit up (and away from me lol)
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It’s funny how we can all put ourselves through horrible workouts but still view other people’s workouts as something to be avoided.
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woke at 77,7 kg - 171,3 lbs
weight has increased a tad, nothing serious.
Yesterday I ran a mile in over 8 minutes. Slow and out of groove. Ouch that hurt a bit.
Todays training
Maxer powerlifting routine.
Squat – Bench press – Deadlift
Building phase W4D3 deload
Warmup: Jump rope, BPA, One arm KB press, bw squats, Lazy lifter, McGill big 3
Squat SS plank 3 x 20 sec
- 5 x 6 @ 72,5 kg (Rir 3+)
Bench press SS BPA 5 x 10
- 5 x 6 @ 62,5 kg (Rir 3+)
Deadlift
- 4 x 6 @ 107,5 kg (Rir 3+) first 3 sets DOH last set mixed grip.
DB press 350 set
- 12,5 kg’s: 17, 14, 11 (0, 0, 0)
Kroc row
- 35 kg x 17 each hand + straps (0)
EZ bar curl amrap
- 20 kg x 35 reps (+3)
1 hour 15 minutes + 10 min warmup.
Great day, everything felt good and moved fine.
I am used to DL on a separate day, so doing it after squat and bench makes it a bit tougher I think, but I’m happy.
Everything is even lighter than the first weeks, feeling good.
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It is, and I like it.
I’m doing them with quite light weights, I can focus on technique and actually like them.
@Frank_C that is so true
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5050 squats and RDL were the worst thing I ever did. How can you even breathe? That’s what I call mental fortitude! Nice work
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Definitely considering these. They sound awful.
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Might be a bit misleading… haha it’s probably more like 5051
I’ll breathe out on the way up, then take a breath and rebrace on top.
And thanks man.
@dagill2 you should try them, if you feel your squat is a bit out of groove then they are an awesome tool.
Go light, go barefeet, (at least on the warmup sets) then just try to feel were you feets have contact with the floor, were your body is in space and make sure the barbell goes up and down right over midfoot.
My squat is just straight up awful. I feel like I may have cracked it this time though, I’ll let you know by Christmas.
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then do tempo squats with light weight, you’ll almost feel the difference in 2 weeks.
One day of light tempo squats, and one day your normal squat.
Doesn’t have to be anything demanding.
Yeah I think I was doing them way too heavy
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I’m doing paused squats at the minute. They’ve been effective for me before, hopefully will do the same again.
You could try doing tempo squats for the warmup sets. It’s really something different to paused squats.
I’ll have a play
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Woke at 78,2 kg - 172,4 lbs
Didn’t see that coming.
Todays training
Maxer powerlifting routine.
Paused squat – Spoto bench press – Snatch grip dead lift
Building phase W4D4 Deload
Warmup: Rope skipping, BPA, bottom up KB press, bw squats, McGill
Paused squat ss Serratus crunch 5 x 12
- 4 x 6 @ 60 kg (Rir 3+)
Spoto bench press ss various grip pull up 5 x 6
- 5 x 6 @ 50 kg (Rir 3+)
SG deadlift
- 4 x 6 @ 82,5 kg (Rir 3+)
Giant set: delt, tris and abs
-
lat raise: 3 x 12 @ 2,5 kg
-
band triceps overhead 3 x 12
-
Dynamic side plank 3 x 6 each side
55 minutes + 10 minutes warmup.
.
Well another good one.
Squat, granted it is light, but damn those reps feels good. Let’s see in about a month, when the first little test appears: work up to a 5RM before the peak phase.
My little boy turned 19 today, so not that little any more. Time just passes by quickly.
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