How did you rig these up by the way? I may get a chance to use my garage gym more regularly in the future, and any tricks are useful.
1 Like
One could say life is a bike ride
1 Like
Iāve got T-bar handles, so a BB in a corner.
Itās not neutral/hammer grip, but the T-bar was fine. I was able to shrug and pull my elbows back and behind my body.
3 Likes
Woke at 79,5 kg - 175,3 lbs
Whoops NFL bacon explosion, Nachos, chips, cake and soft drinks.
Todays training
Maxer powerlifting routine.
Squat ā Bench Press ā Deadlift
Peaking phase W1D1
Warmup: rope skipping, BPA, KB one arm press, BW squat, McGill big 3 some fluff.
.
squat SS Ab wheel 4x10
- 4 x 4 @ 85 kg (Rir 3+)
Bench press ss BB row 3x12@52,5 kg
- 4 x 4 @ 75 kg (Rir 2)
Deadlift
- 3 x 4 @ 125 kg (Rir 3)
standing DB press
- 5 x 12,5 kg, 15 kg, 17,5 kg
Kroc row
- 35 kg x 21 (+1 each side)
DB curl 350 set
- 10 kg: 18, 14, 10 (+ 2 kg new start numbers)
1 hour 15 minutes + 10 minutes warm up.
Didnāt sleep much last night, watched NFL all night. Redzone on one tv and Vikings ā Eagles first and then 49āers ā Rams on the other. Long night a lot of food, good company. Love it.
So a bit tired going in, but everything was surprisingly good.
Have decreased assistance by a set or two, to make room for the increased stress by a bit heavier load.
6 Likes
Great work, keep it going and the SS with abs are a killer
1 Like
Woke at 77,4 kg - 170,6 lbs
That was a surprise, lost 2 kg since yesterday, maybe my scale plays tricks with me.
Todays training
Maxer powerlifting routine.
Tempo squat ā OHP ā Sumo DL
Peaking phase W1D2
Warmup: Rope skipping, BPA, kneeling bottom up KB press, bw squats, McGill big 3
Tempo squats 5050 ss Hanging leg raise 5x9
- Squat: 3 x 4 @ 65 kg (Rir 2 ā 3)
OHP ss Weighted pull ups/chin ups alternated
-
Pull ups/chins +7,5 kg 2x3 + 3x2 + 10 bw
-
OHP: 4 x 5 @ 42,5 kg (Rir 1 ā 2)
Sumo deadlift
- 3 x 4 @ 107,5 kg (Rir 3+)
Incline db bench press
- 22,5 kg x 12, 12, 17
SS with
Incline 2 arm db row
*15 x 12, 12, 17
db lat raise
- 3,5 kg x 13, 13, 10
Decline EZ bar skull crusher 350 set
- 20 kg: 21, 18, 15 (+1, +2, +2)
1 hour 10 minutes + 10 minutes warmup.
Tempo squats is still amazingly good, really hard and breaks the sweat in no time.
OHP felt surprisingly heavy, did 3 sets of DB presses yesterday, they might have contributed to the sensation.
But everything was fine yet again.
Iāve really got nothing to complain about.
6 Likes
That was probably the rebound from Sundays indulgence. Yesterdayās weight was bloated with salt.
3 Likes
I find it doesnāt take much to throw my press out.
1 Like
woke at 77,5 kg - 170,9 lbs
back at the right track here.
Maxer powerlifting routine.
Paused Squat ā slow ecc. bench press ā snatch grip DL
Peaking phase W1D3
Warmup: Ergorower, BPA, One arm KB press, bw squats, Lazy lifter
.
paused squat SS bicycle cruch 4 x 20
- 3 x 4 @ 75 kg (Rir 2)
Slow ecc. Bench press SS BB underhand row 3 x 12 @ 55 kg
- 4 x 5 @ 65 kg (Rir 2)
Snatch grip DL
- 3 x 4 @ 102,5 kg (Rir 0) Grip was limiting factor, if not probably 2-3
DB standing press
- 12,5 kg: 12, 12, 19
EZ bar curl
- 20 kg 46 reps (+1)
.
1 hour + 10 minutes warmup
Except for SGDL it was once again a good day.
Did some cardio yesterday, ran 10 minutes, rowed for 5, did the airdyne for 5 minutes. Did some mobility stuff and walked for over an hour.
So I was a little bit tired, oh and had a short shift at work ended last night at about midnight and was back at work at 7 oāclock.
2 Likes
Ouch. Thatās a rough turnaround.
1 Like
Woke at 77,6 kg - 171,1 lbs
Todays training
Maxer powerlifting routine.
Front squat ā bench press ā deficit dead lift
.
Peaking phase W1D4
Warmup: Rope skipping, BPA, bottom up KB press, bw squats, Mcgill Big 3
.
Front squat ss 3 x McGill curl up
- 3 x 4 @ 60 kg (Rir 2)
bench press ss various grip pull up 5x7 + 5x3
- worked up to 82, 5 kg x 1 (rir ? some a lot, some 2)
deficit deadlift
- 3 x 4 @ 115 kg (Rir 3)
Superset
-
Dips BW: 7, 7, 6
-
Wendler row: 25 kg x 12, 12, 15
1 hour 10 minutes + 10 minutes warmup.
.
Pleased with front squat today, moved pretty good. Not pretty, Iāve got such a poor posture.
Bench was 11 sets starting with 50 kgx8, 55 kgx7, building in 5 kg increaments to 80 x 2 then 82,5 x 1 and back off 80x2, 75x3, 70x4. Supersetting with pull-ups and about 1 minute rest.
Everything moved well yet again.
First week of the peak is done, seven to go.
8 Likes
Excited to see what you end up hitting mort. What are your goals for this peak?
60 kg press, 100 kg bench, 120 kg squat and 180 kg DL.
By new year 10 month ago it was: 60 100, 130 (very high), 170 kg.
Iām being really really consistent but I just donāt get any bigger or stronger.
Iām refusing to say it, but age combined with a endurance athlete body doesnāt seem to be a very good combination.
BUT Iām not quitting not yet.
5 Likes
Disagree. Your squat form is much better with the same weights, so your squats are definitely stronger. Youāre fatigued and have no idea how strong youāve become. Time will tell! But Iām betting your sense of not gaining strength is simply the accumulated fatigue that @MarkKO mentioned.
2 Likes
Mort, I consider you a friend so Iām going to say this: you have a great work ethic but you get distracted by shiny objects. I think in the last year youāve tried maybe three different systems. Maybe more, I forget.
Each one you bust your backside to do. You work HARD. Then you change what youāre doing.
Look at the guys who get stronger and/or bigger consistently. They basically do the same thing over and over and over, very gradually adding more weight as they go. What they each do is different, sure, but they pick what works for them and do it.
Youāve got the work ethic, youāve got the smarts. You just need to stick with one method and keep hammering at it and youāll get progress. Donāt get distracted by trying to do one thing or another here and there. Just stick with it and results will come.
11 Likes
There is also this, but when this really hits it will become very, very apparent. It shouldnāt be there so much early in the peak, but by midway it will feel like a goddamn millstone.
1 Like
Yer too early in peak to feel it yet. Last 2 weeks was where I really started to feel it.
2 Likes
Youāre absolutely right Markā¦ Thankās for pointing it out.
I think the biggest mistake was I tried my own shit during the first 5 month or so, it worked very well for the first 1 - 2 month I think (Maybe) or, it was the after effects of SGSS that worked well.
Then I tried to make a Paul Carter thing, which I didnāt ,understand thoroughly. Now Iām on this SBD all week program. It suits me very well. Iām going to stick to it. I might throw in Nuttyās program for a couple of month after I finish, and then get back to this program.
I think the building phase of this program with a lot of volume ending in the 5RM lifts at the end, going directly into the peak have left me with a bit of accumulated fatigue. Now the weights gets heavy and the reps drop, so Iām anticipating even more fatigue and drainage, but as long as I get the reps Iām supposed to Iām good.
Time will tell.
As always happy to you guys dropping in and telling me whatās going on.
@simo74 I think your peak and mine are a bit different, you had a lot of volume during your peak, I think my volume drops a bit. BUT time will tell, and if Iām feeling beat up later Iāll know itās expected.
@TriednTrue youāre so true about the squat form and technique here.
3 Likes
Exactly! Well said.
1 Like
@mortdk, this is true for me, too. Iām trying to move forward with a focus on a few movements instead of many. I know some people disagree, but if I can get stronger on the lifts I choose to do, then I think I will get bigger as well.
Iām going to limit my changes to the split and days per week, but the program will remain the same. SGSS type progression - three weeks of 8s, three weeks of 5s, then back to 8s for upper body and three weeks of 5s and 3s for lower body. Iām just going to go back and forth and stair step the weights up over the year.
Paul Carter is a bodybuilder. Heās bigger and stronger than I am. I saw him doing T-Bar rows with the bar maxed out and weights on the two bars behind the his feet. I struggle with less than three plates right now. I find it hard to believe that I wonāt grow if I can build up my strength on that movement (and others).
3 Likes