You’ve done 70 kg x 5 a few weeks back and 65 kg x 12 recently. Depending on how close to failure you were with those 5 reps, you’re not really far off.
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Boring But Strong. 10 sets of 5 with heavier weight than BBB.
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Nah, I think I just need to get over myself and continue what I was doing. It has worked in the past, it will work again. I just had a small freakout is all. Besides, I would do TM before I did BBS…I don’t know why, but I dislike sets of 5, so the thought of doing 10 of them…
Past experience is that 70x10 will put me around a realistic 85 kilo 1RM, and a one-time PR at 87.5. I was ever so close to 90, but ultimately decided to change programs and start cutting weight before I got there. So I am not there yet. I don’t think I can even do 70 for 10 right now.
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Still in deload week, but today was just about upper body pulling.
-
Pull-Up
- 3 reps
- 3 reps
- 3 reps | weighted | 11.3 kg
- 3 reps | weighted | 20.4 kg
- 3 reps | weighted | 31.8 kg
- 4 reps | weighted | 40.8 kg
- 11 reps | weighted | 20.4 kg
- 10 reps | weighted | 11.3 kg
- 10 reps
- 10 reps
-
Isolateral Plate Loaded High Row
- 90 lb x 10 reps
- 180 lb x 10 reps
- 270 lb x 8 reps
- 320 lb x 5 reps (PR)
- 180 lb x 15 reps
- 90 lb x 40 reps
Kinda stuck on 4 reps with 2 plates, but of course I am putting on BW at the same time, so progress? Oh well. At least I have been able to make a single plate my bitch.
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I’d be very happy dipping that!
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Fake deload week continues, halfway through now. Today was press day, so was obviously to see where I was at…but this time with a bit less anxiety about not measuring up to where I want to be.
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 4 reps
- 60 kg x 3 reps
- 70 kg x 2 reps
- 80 kg x 1 reps
- 82.5 kg x 1 reps
- 55 kg x 10 reps
- 55 kg x 10 reps
- 55 kg x 10 reps
- 55 kg x 10 reps
- 55 kg x 10 reps
-
Barbell Deadlift
- 60 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 5 reps
- 120 kg x 10 reps
82.5 probably had a hint of knee wiggle to get it up, but I will take it. I have to remind myself that this is fine…I can probably still count on two hands the number of total lifetime reps I have made over 80 kilo. On the other other other hand, I have been able to force the cardio sets up to 55 now. That is going to pay off big time if I can keep those at 50kg and over. They were tough as balls, but it was never in doubt.
The deadlifts were just whatever. Only thing of note is that I now have a pair of actually decent Figure 8 straps, so I am testing those out. Now I can sorta see what the fuss is about (@guineapig). Will hold off final judgement until I try it with something halfway heavy.
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Not to criticize you or anything but I have a hard time telling your deload week apart from a regular training week. Nice work on the press!
I haven’t payed super close attention to the programming discussion in here, but is the plan to close the gap to 90 kg still to increase the weight on your high volume work? Do you plan on implementing anything particular exercise wise or peak wise or just grow their organically? Weird phrasing. I mean go up bit by bit until you’re eventually there.
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Figure 8 straps make u feel like Eddie Hall/Thor. You have to do the whole rolling deadlift routine also
Well, I do call it “fake” and “pretend” deload. I hate real deloads, and they always seem to set me back. So what I do during a deload week is play it by ear and test some heavy stuff. No AMRAP. It might not look like it on paper, but it is quite a bit easier than my usual program.
The press plan is to continue the course with the 531 BBB I have been doing, trying just to get better and better at the sub-max volume. And trying to integrate lessons from @T3hPwnisher about how to add other lifts to specificaly support better pressing. In my case that probably means more upper back work than what I am used to doing, on non-program days. I may have to change up the assistance cardio sets I do to only once a week at some point, which is really all the BBB calls for anyway.
The quest for 90 kilo itself is actually kinda arbitrary. Whether I hit that target or not, just getting better and better at pressing is the plan.
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I am unsure if you are joking about the rolling DL, or if that is some cue to help tighten the straps. Anyway, I am looking at hiring a bunch of Icelandic Yes-Men to get the complete effect.
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Yes. Yes
The straps are interesting in that they seem to do the same basic job as the normal lasso straps in terms of removing the load from you grip, but because your hands are still directly on the bar it is like the mind/muscle to bar connection still there. And the lasso straps change the feel and diameter of the bar, which I dislike. I was surprised how much different it actually feels.
U set em a bit tp the side of ur intended grip spot and then twist in the tighten the straps but get hands on bar
Yeah, figured that much out. Managed to get them tight enough to leave marks on my forearms.
My wrists still get a bit roughed up but it’ll break in a lot
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Yeah, I know. It is funny how your body will adapt to them. Been years since I regularly lifted with straps, but I have decided to start do it with regularity once again. I feel my hands already get more abuse than average with all the other pulling I do.
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Yeah honestly some people will get mad if you use straps but I use them now on a lot of my pulling, you feel the back better anyway.
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Straps are mucho useful. I don’t think accumulating a lot of volume with mixed grip is a good idea. Don’t know how you’ve gotten away with no straps
Depends on what you mean by “gotten away with”. But as far as mixed grip goes, I switch back and forth to balance things.
But that said, on of the reasons I am going to use straps again it so that I can go dual overhand. Better lat engagement? Maybe.
Don’t know many guys who Switch their mixed a lot. Most people have a favoured way. A pair of vplume in that pattern can cause issues up the chain and thru ur back imbalances and shit. Plenty of exercises benefit from straps like shrugs even if grip isn’t a limiting factor. More gains. Maybe a bit less grip gains
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