There’s only low handles on the bar at my gym. It’s more that with my leverages I’m stuck in this bastardised position more akin to a low bar squat with upper body angle and I have to kind of awkwardly get the bar into position to use my quads.
Now that I’m getting better at wedging into the bar I wonder if I’ll be able to get some better conventional and sumo lifts.
Well I’ll be damned. Felt like I was flying today, way more in the tank and was only 1 second off my all time mile PR, which was an RPE 10 from memory.
Keep chipping away. Tank body, Ferrari engine taking shape
Snuck a few more chins in. My goal is to hit 75% of first set on my second attempt and then 50% on third. In the past I’ve definitely phoned it in after a big first effort and this keeps me accountable. Had to dead hang for a while to get reps 13,14 and 15 on set two. Proper RPE 10
Forgot to log in the app today so old school style it is.
ME upper
A. Med ball throw 3x13
B. Seated strict press to 5RM 65kg
C. Landmine single arm press from athletic lunge position 2x max reps (15kg x 20/16)
D1. Chest supported DB row 4x10 w 40kg dbs
D2. Rear delt flys 4kg 4x15-20
E. Neck extensions 3x15
Was supposed to be a 24km run today but a whole bunch of things added up and it only ended up being a 16km run.
Coming off night shift (home this morning at 0800) only slept until 1200 so that I can get to sleep at a reasonable time tonight, run just happened to fall on this day
Was pumped to at least run outside but we had some crazy hail out of nowhere and I didn’t have the time to fuck around and wait for it to pass
Tried a new hydration protocol and didn’t get my salt mix right which caused stomach cramps at 9km which was dogshit. I was actually cruising at a 10km PR pace prior to that and it did not feel like a PR effort. Needless to say my pace rapidly dropped and I had to take several walking breaks to work through the cramping.
Shaking up training a bit. Instead of looking at training as a 7 day training week it’ll be doing a sort of conjugated Push, pull, legs, cardio rotation, taking every 6th day off and then getting right back at it. I’ll also be alternating each day between a workout 1 (Power/Strength/High Intensity) 2 (hypertrophy/lactate threshold) and 3 (muscular endurance/aerobic endurance)
So in a 12 day period of lifting I will cycle through all 3 energy systems per body part while still getting adequate recovery. It’ll take me a bit to get used to it I think but we’ll see how we go.
Push Jerk
Set 1: 55 kg x 3
Set 2: 55 kg x 3
Set 3: 55 kg x 3
Set 4: 55 kg x 3
Set 5: 55 kg x 3
Set 6: 55 kg x 3
Set 7: 55 kg x 3
Set 8: 55 kg x 3
Bench Press (Barbell)
“15 reps at 80% (105)”
Set 1: 110 kg x 2
Set 2: 105 kg x 3
Set 3: 105 kg x 3
Set 4: 105 kg x 3
Set 5: 105 kg x 3
Set 6: 105 kg x 1
Seated Overhead Press (Barbell)
“4x8 behind the neck”
Set 1: 40 kg x 8
Set 2: 45 kg x 8
Set 3: 45 kg x 8
Set 4: 40 kg x 8
JM Press (Barbell)
“4x8”
Set 1: 40 kg x 8
Set 2: 40 kg x 8
Set 3: 40 kg x 8
Set 4: 45 kg x 8
