Took yesterday off completely, was at the gym Saturday but did not log anything…I was mostly just teaching the boy how to do a bit of basic Olympic lifting, so I didn’t do much of note myself.
Today was squat day. 3rd session at 145, so have to consider moving the weight up a bit next time. The joker at 155 I sorta lost balance a touch and pitched forward, making it harder than it should have been. Need to make sure I keep everything tighter if I am going to move up.
Barbell Squat
70 kg x 5 reps
80 kg x 5 reps
95 kg x 5 reps
110 kg x 3 reps
120 kg x 3 reps
135 kg x 1 reps
145 kg x 1 reps
155 kg x 1 reps (joker)
120 kg x 10 reps (sorta joker)
110 kg x 8 reps
110 kg x 8 reps
Pull-Up
5 reps | weighted | 0 kg
5 reps | weighted | 11.3 kg
5 reps | weighted | 20.4 kg
5 reps | weighted | 31.8 kg
5 reps | weighted | 40.8 kg
8 reps | weighted | 20.4 kg
One-Arm Dumbbell Row
27 kg x 10 reps
34 kg x 10 reps
Lat Pulldown
120 lb x 15 reps
150 lb x 10 reps
105 lb x 15 reps
Everything else was just filler. Made sure to stop a few reps short with the pullups, so as not to burn my shoulders out.
Guys. I slept poorly yesterday. Tired from squats, a bit sore. Really shoulda just stayed home. Etcetera and so forth. Press Day today, no real plan, expecting a shitshow, so the usual stuff.
Standing Barbell Shoulder Press (OHP)
20 kg x 5 reps
30 kg x 5 reps
40 kg x 5 reps
50 kg x 3 reps
60 kg x 3 reps
70 kg x 2 reps
80 kg x 1 reps
85 kg x 1 reps
90 kg x 1 reps (PR)
80 kg x 4 reps
60 kg x 15 reps
Muscle-Up
3 reps
Upright Barbell Row
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
Seated Cable Row
75 lb x 12 reps
75 lb x 12 reps
75 lb x 12 reps
So I got it! Zero knee wiggle, RPS 0 and it was a smooth as could be. Probably an RPE 8-ish. My first thought was ‘oh shit, I might have been able to push a few more kilo’.
Sorry for dragging you all into this lame post, but it is at least in part a THANKS to each of you, plus I am actually feeling a bit proud of myself. Thought this was still at least a few weeks away.
Hah. The funny thing is, most of it is true. I am in this strange place where I feel like I sleep like relative shit, am a bit overcooked, but still doing well with training regardless.
While I have not been trying to get fat as such, I have also not been trying to avoid it. Since June I have put on 4 or 5 kilo I think, so probably somewhere between 83 and 85 kilo.
After today, I actually start to think 100 is at least within the realm of possibility. More importantly, I am pretty convinced at this point that Pwn has the right of it in regards to pressing, so I will continue to keep it a priority.
I’m becoming increasingly convinced on this too. And getting slightly concerned that next years “year of 531” isn’t quite focussed enough on the press.
Nobody is going to call you out if you intelligently alter your plans. But you have the rest of the year to sort out your press and see where you can get with it. Then re-evaluate.