Lol I’m the opposite, I only wear shorts to work
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haha I don’t wear tights, except when I’m on my bike.
Woke at 79 kg - 174,2 lbs today.
Great food and to much wine and port wine tuesday was the culprit.
Todays training
Maxer powerlifting routine.
Squat – Bench press – Deadlift
Building phase W8D3 (skipped the second day, this week)
Warmup: Rope skipping, BPA, One arm KB press, bw squats, Lazy lifter, McGill big 3
.
Squat SS 4x5 hanging leg raise
- Worked up to 5 x 95 kg and 5 x 102,5 kg + belt
Bench press SS 3 x 5 @ 60 kg BB row
- Worked up to 5 x 80 kg tried 85 got 3 easy and then no more.
Deadlift
- Worked up to 5 x 140 kg then 5 x 147,5 kg Chalk, belt, mix grip.
DB press
- worked up to 5 x 22,5 kg + 18 x 12,5 kg back off
Kroc row
- 35 kg x 20 each hand + straps (+1)
EZ bar curl amrap
- 20 kg x 45 reps (+3)
1 hour 30 minutes + 10 min warmup.
Test day today. Only one workout more this week, before starting the peaking phase.
Squat was probably a PR with almost good form. Last rep got a bit grindy, but I think I could have grinded out at least one more, maybe two. This was good. 5 x 95 was target weight that was strong and easy.
Bench 5 x 80 kg was target and it was strong fast and easy. Maybe two more. Went for 85 kg got 3 fast strong reps. The forth rep just stopped I think it was a mental thing here. I was absolutely sure I had at least 4 reps. Well I’m good.
DL did 2 x 130 DOH + belt. Really happy with that, then 5 x 140 kg chalk, belt mixed, all good a bit heavy, target weight here, then 5 x 147,5 kg last rep was really bad, but it went up. Rep pr.
So all in all a good test week hit all my target weights OHP and Bench there were no extra, but it really doesn’t matter, ready for peak.
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Nice work on hitting your goals, Mort! It’s getting to the exciting part of your program.
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Yer bloody nice work mate. It’s the little 2.5kg PRs that add up over time. If you can do 4 of those a year for the next 3
Years imagine how strong you would be.
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Well done Mort. Bench is a funny animal, I’ve always found it’s one that’s hard to grind out an extra rep, don’t know why
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Mate you just have to really like to grind ?!
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Things are getting exciting now. Good work my friend.
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Making some good progress in here mort 
Great work man! Do you have a meet coming up?
Good work here man. Ready for the peak for Christmas? I’m going to struggle to catch you on some of these
woke at 78,6 kg - 173,3 lbs
Weekend and I’m already eating all the bad choices.
walked for about an hour today.
As you guys pointed out excited about doing a peak phase. Still 4 days a week, I’ll be doing a bit more work with comp stance/grip, and weight goes up and reps decreases.
@johnimperial thanks for dropping by. No meet for me though. I’m just following a powerlifting program, trying my best to hit 1234 plates.
I’ll be following along. I’m interested your the peaking program!
It’s basically a 4 days a week, SBD everyday.
The building phase had you do 1 day comp stance/grip and three variation days.
It’s linear progressed on the building phase.
I think it’s the same progression on the peak.
The peak uses 2 days of comp stance/grip days.
With lower reps, starting out at 4x4 reps decreasing reps.
It’s from a danish coach that has trained with the norwegians. He has some medals and records at the worlds and euro championships. Much much stronger and more experienced than me. (and younger)
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Woke at 78,7 kg - 173,5 lbs
Today’s training.
Maxer powerlifting routine.
Squat – Bench press – Deficit DL
Building phase W8D4
Warmup: Rope skipping, BPA, One arm KB press, bw squats, Lazy lifter.
.
Squat SS Ab wheel 4 x 10
- 3 x 6 @ 80 kg (Rir 3+)
Bench press SS BB row 4 x 10 @ 50 kg
- 3 x 6 @ 60 kg (Rir 3+)
Deficit DL
- 3 x 6 @ 102,5 kg (Rir 3+) All doh
Superset
-
lat raise: 3 x 12 @ 3,5 kg
-
Wendler row: 3 x 10 @ 25 kg (only counting plate)
DB curl 350 set
- 8 kg 22, 18, 14 (+2, +2, +2)
.
1 hour 5 minutes + 10 minutes warmup
Last day of the building phase, I think this should be quite a light day, it was and there where reps in reserve, but everything moved a bit slow and felt heavy’ish.
Tried wendler rows, they are here to stay.
I strained my shoulder Thursday, and have some pain in my right shoulder, that’s a bit annoying. I’ve had it before, it’ll pass.
Well to summon the past 8-10 weeks of sbd everyday 4 days a week, it has been a blast, I’ve really enjoyed it, and at no point have I felt burned out. When I started out I thought to myself, these weights looks too easy but every day? Turned out to be no problem at all.
I don’t feel I’ve become much stronger, but I’ve certainly not become weaker. My squat technique has improved tremendously, I think my DL has too it was only the last one or two reps that where really ugly.
Bench is about the same so is OHP. Those are the lifts where my technique probably is the best anyway.
I’ve been eating casually and it has not been to clean, so I’ve gained a couple of kg’s. No worries but I’ll be a little more careful on the weekdays that is. I’m enjoying life during weekends and likes a glass of wine, a beer, maybe a rum or a whiskey, combined with good and enough food, cakes and candy, you’ve got the recipe for disaster.
Looking forward to start the peak, there are some interesting days working up to heavy’ish singles at about 85 – 90 percent. Gonna be fun.
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It looks like you’ll find out soon!
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You’re pretty much admitting defeat saying things like this. Don’t do that.
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It’s easy to feel like that when you’re doing the same lifts day in day out, like it’s difficult to feel leaner when you’re dieting because you see yourself every day. Trust the process.
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You generally won’t feel stronger when you’re training because of accumulated fatigue.
Woke at 78,6 kg - 173,3 lbs
Quick update, of to a NFL evening with some buddies.
Ran 2,5 km in 12:40 minutes.
1 mile in just over 8 minutes.
Not fast but first time in a couple of month or maybe three.
Then 3 x 40 m fast running, won’t call it sprinting.
McGill big 3, a bit of yoga and some overhead squats with just 10 kg. Trying to improve my posture at bit.
That’s it folks. Peak starts tomorrow
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Yessir! I like it