last training, time for the deload to take me and see what this block has brought me. Didnt go off program a single time, didnt miss a single lift, All lifts moved below a 9rpe. Great confidence booster this training, since last block this exact training i didnt hit a single lift on the planned weight, and we dropped it 7,5kg lighter.
Squat: 3x1 232.5kg
All moving at like a rpe 8.5-9.
bench: 4x1 127.5kg
Deadlift: 3x1 222.5kg
deload training #1
Squat: 3x4 195kg
Bench: 3x4 107,5kg
deads: 2x3 182.5kg
pull ups submax
triceps submax
Deload training #2
Squat: 3x3 195kg
Bench: 3x3 112,5kg
pull ups 2x submax
Deadbugs 2x submax
MAXOUT!
Squat:
220kg x 1
232.5kg x 1
245kg x 1
Bench:
127.5kg x 1
135kg x 1
140kg x 1
Deadlift:
225 x 1
235 x 1
245,5 x 1
Big prs, added about 60kg to my last competition total, Lets hope we now have the information we need to produce a just as succesfull block next time, now its time for a week of deload/post maxout fun, and then its right back to training. got my eyes set on new numbers now.
Edit: The weight on deadlift was 245.5kg, my coach added 0.25kg plates so i would have lifted more on deadlift then squat. #nosquatspecialist:C
Preperation for the 180kg x amrap started today, which is pretty much just a 1week mini prep, today high reps, thursday lower-ish reps with 180kg, and saturday we do 180kg x amrap.
Squat: 160 3x12
bench: 130kg x 3
rows 3x10
huge numbers keep it going
Tuesday: 3x5 170kg deadlift
Bench: 3x5 102.5kg
Today:
3x6 180kg squat
Felt off, bit to bloated, so belt didnt sit right. Eh, nice rest day time to hit some big reps saturday.
3x5 larsen medium grip bench: @7 90,90,100kg
Rows 4x10
pullup 4x10
Congrats on the PRs, those are some great numbers you’re putting up.
Squat: 180kg x 14
Not as much as hoped/expected. Pump was to insane in the quads, so i didnt feel good going on. Possibly had i been more conditioned, and not peaked last week i feel i couldve had more, the strength was there for sure.
Bench: Worked up to a 135kg single, missgrooved it, still moved like a @8 ish. Which is good.
Deadlift: 200kg x 8
Completetly random, not planned at all. Pretty cool.
Monday programming starts, im excited to see where this block takes me!
Back on program. Excited to see where this block takes me.
3x6 highbar squat - 172,5kg
Feels good, I gotta keep in mind the way i start my decent though, Focus on hips breaking first, rather than knees.
3x7 bench 102,5kg
Ok
Pull up 4x10
Rows 4x10
Deadbugs 4x20*
Conventional deadlift 4x3 177,5kg
Played around a bit after seeing sean/candito’s hookgrip tutorial. I think i did a classic overthink, and fucked it up, So i reset, used my regular technique which felt way better. TBF most of how i do hookgrip already came from a sean noriega video anyway. So not gonna play around to much anymore.
Bench: 4x5 107.5kg
Cramped up during set 4, so fucked that set up. The rest was ok.
Front foot elevated split squats 3x10 -50kg.
Would be dope to do 100kg on this in some time.
Romanian deadlifts 3x10 80kg
Gonna up the weight next week.
Ab wheel 4x20
Hit some extra back today at a actual gym, Mostly to just vibe.
latpulldowns bunch of sets with 80kg x 10
Straight arm pull down bunch of sets x10
One arm row 4x8 with 80-90kg.
Underhand latpull down 4x10
Bicep superset
VibEdDD
Paused lowbar beltless squat @7 4x5 160kg
my training partner noticed some stuff about my squat i do different now then last year september. Thats when my squat felt the strongest technique wise, Now it feels very strong, but technique just doesnt fully click yet. Im very excited to try it out saturday with heavier weights.
Squats moved ok, Probably couldve done more weight but wanna stay at a true 7.
Medium grip larsen bench @7 3x5 -90kg
Undershot, probably a @5 lol.
Rows 4x10
Pull -ish ups 4x10
Deadbug 4x10
3x3 195kg Squat
Squat stuff feels good, gotta get used to it again though, this is gonna be a big deal for my squat. I can tell.
4x3 115kg bench
Moving Good.
3x3 195kg sumo deadlift
Good. Technique feeling sharp
4x20-30 ab wheel rollout
Pain.
Highbar squat 4x7 172,5kg
Feeling great. Technique is getting closer to where i want it.
Feels like my technique awoke again after a 3 month+ slumber. Excited to see where it brings me.
Bench: 4x7 105kg
Feeling ok.
Rows 4x10
pull ish ups 4x10
deadbugs 4x20
5x3 conventional deadlift 185kg
Feeling good. Conventional is just cruising along, which is nice.
5x5 benchpress 110kg
Idk where this came from, but it was in the program all of a sudden. Feels good to have done it, fairly easy still, about an @8, maybe even 7,5.
Romanian deadlift 4x10 80,80,120,120
Front foot elevated split squat 4x10 60,60,60,65.
Gonna do 2plates on this before the end of this block.
Ab wheel rollout 4x20
Solid session, Form on squats really getting back to the old self, not feeling awkward no more. Excited to see where this brings me in this block.
5x5 paused beltless squat @7
160 4x5
170 1x5
Did 4 sets to really hammer the form, almost tempo squatted them lol. 5th set i went for a true 7, which was pretty accurate.
Medium grip larsen press 4x5 @7
90kg 1x5
95kg 3x5
Still WAY sub 7
Rows 4x10
pull ups 4x10
Deadbugs 4x20
Squat 4x3 195kg
Way better, form is getting way better back to prime form joery.
Depth is better, speed was better, all just improvement from last week. Nice.
bench: 5x3 115kg
Good. Not much more.
Deadlift 4x3 195kg
Not bad, nor great. Just ok.
ab wheel rollout 4x20
highbar 4x7 - 180kg
Yes. Very good. The squat feeling gooood, week 3 of new(old) technique, and im so stoked to see where this goes. Building some nice momentum.
Benchpress 4x7 105kg
Bench is going places.
Rows 4x10
pull ups 4x10
deadbugs 4x20
biceps 2x20