Maybe some 65kg Bulgarians?
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Thatās actually a good thought, not least of which because I have been neglecting the Bulgarians since I went back to a real gym. I think that would fit in nicely on DL day, will have to consider that.
Iād need a waaaaaaay bigger ass. I could probably do one if someone had a gun to my head.
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Funny you say this. My coach who has a bigger squat and deadlift than me programmed them for himself last week (after not doing them for ages). Sent me a message saying how the fk do I do 5 sets with 67.5kg. I replied itās easy if you have a big ass!!
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Did ya tell him quarter reps lel
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I wanna say it was more like a 2/3rds rep.
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Miss by an inch miss by a mile
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Indeed.
C2W2D3 - Deadlift
Forgot the recent discussion, and therefore forgot to add single leg. No biggy, everything other than the main lifts is flexible in my mind.
Not too far into this new scheme where I have dropped all the extra grueling cardio sets on off days, and already I can feel my fatigue lessening. So I felt pretty fine going into the session. Knee isnāt complaining much either.
-
Barbell Deadlift
- 70 kg x 5 reps
- 85 kg x 5 reps
- 105 kg x 5 reps
- 120 kg x 3 reps
- 135 kg x 3 reps
- 150 kg x 1 reps
- 170 kg x 1 reps
- 190 kg x 1 reps (joker)
- 200 kg x 1 reps (joker)
- 120 kg x 5 reps x 3
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Muscle-Up
- 1 reps
- 1 reps
- 2 reps
- 3 reps
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Ab Wheel (standing)
- 3 reps
- 3 reps
- 5 reps
- 1 reps
Had two jokers in me today. 190 moved completely fine. 200 was a bit of a slog, but I think some of that is part of me fear of pulling with any speed when I get close to my limit. Whatever, it went up fine and felt okay. Been a while since I pulled that much from the floor, I think. Need to not let it get to my head.
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Thought itād be riskier ala snap city to pull purposefully slow or at least hesitantly without aggressive intent?
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Yeah, it may well be. But I am gun shy about using too much speed, because in my mind at least, that is what caused my back injury years ago. Psychological barrier. So what happens is that I try to find a safer middle ground, and it mostly works. Except when I get closer to the limit, then I notice that it is a bit too slow.
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Is it? I always felt like trying to be super aggressive and fast could mean less bracing and control.
Hmm. Weights move slow-ish at max weights anyways.
Keeping in mind I injured my back and was out for 6 months last year these days I try to lift well, execute sexy technique, most importantly breathing/bracing to stabilise my back and load up the structures that are meant to be loaded up. When I execute properly the speed will be whatever it will be but Iām pretty confident in my back holding up.
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Not necessarily. U can be aggressive and/or have a high bar speed in your pull but still maintain an effective brace. Itās common enough for lifters to sacrifice positioning and control to increase speed (again not necessarily due to being overly aggressive but could be a contributing factor) e.g. you can round your back off the floor to a significant degree improving leverage at that point (breaking the floor) but youāll have a tougher lockout
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They do indeed move slow at max weight, but I think you know what I meanā¦I deliberately slow it down at the bottom. Probably too much.
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Yeah this is pretty much what I used to do. Hence why I have been afraid to pull fast.
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@aldebaran @Cyrrex as they say in the guinea pig special operations units slow is smooth, smooth is fast. At near max weights aim for smooth and hope for decent bar speed. Donāt think about trying to lift fast or slow. Get tight, maintain good positions and squeeze. Smooth is efficient and tight. Even fast and explosive lifters will deadlift relatively slowly at near max.
Isa skill at the end of the day. Needs practice. For myself I do a relatively little near max work weight wise and RPE wise so tbh I need to get used to moving a bit slower at least in a peaking block so as not to panick and break form and better gauge how close to max i am.
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This is consciously what I am trying to do. I just have to get used to the idea that it is okay when it moves this slow near max.
R u truly confident ur body will hold up? Or is there still some doubt in there
There is MUCH doubt, and probably for good reason. That is also why I only go up to 200 ever once in a while, and will possibly never go over it again.
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I talked to someone on the forum about building up resilience again post injury psychologically and physiologically. Dunno if it was you or not. Canāt ever be 100% sure but every pain free rep is building resilience, conditioning your tissues to loading and de sensitising them to pain/irritation. Thatās kinda the final stage of rehab though, a continuing commitment to prevent re injury. Stuart McGillās work helped me out a lot.