Squats were good today, I think 140-145kg shouldnt be a problem in a couple of weeks. For the 135kg lift I got out of the hole, dropped back down a few cm then got up again. Not a correct comp. lift but I should be able to get it up.
Deadlifts where just horrible, haven’t pulled in a while and I think that was the problem. More deadlifts next training cycle.
Deload for the rest of the week and start to lift heavy next monday.
back squat
1x5x20kg
1x5x50kg
1x5x60kg
1x5x70kg
1x5x80kg
1x5x90kg belt on
1x5x50kg wraps on
1x3x50kg
1x3x70kg wraps off
1x1x100kg
Some good mornings and some wrist rehab.
I just bought some knee wraps and I wanted to try them out. I have never squated with wraps before so I keept if light. I got some nice bounce out of the hole with them. I think if they are tighter wrapped and the some more weight on my back I could get a few kilograms out of the wraps. Time will tell.
Took me quite a while to do all of this. The worst one was the dumbell flies for some weird reason. I didn’t do any warmup or mobility drills, took me about 3 heavy sets of squats before I hit my groove.
Benchpress
1x10x20kg
1x3x50kg
1x4x60kg
1x3x70kg
1x1x80kg
1x1x85kg (PR!)
1x0x90kg (stalled midway up)
1x0x90kg (no energy left, stuck at chest)
Tricep work
closegrip bench, tricep extention with dumbell.
Upper back
4 sets of face pulls
It feels better just doing one main lift and working some excersises to help with that lift instead of doing all 3 lifts in one go. My energy level after about 1 hour of lifting is so low. When I did sheiko it took me about 2h+ to do everything. Will give this a go and see if it works
I have a meet in early september, I want to get atleast 400kg total, raw.
Squat, I should be good for atleast 160kg, will work in wraps the last 4 weeks.
Benchpress, my weakest lift. With a bit more tricep work I’m aiming at 90kg.
Deadlift, I need to get faster doing this. I can grind out most lifts if I get it to around knee level. But I need to be more explosive. Will start doing some powercleans and see if that helps. Looking for about 165kg.
Box squat with yellow bands (16kg/band at top)
1x5x20kg
1x3x40kg
10x2x60kg
Deadlifts
1x5x20kg
1x4x60kg
1x3x80kg
5x2x100kg
A1. Good mornings
1x10x20kg
1x10x30kg
1x10x40kg
1x10x50kg
1x5x60kg
A2. Standing ab crunches
5x10xincreased weight each set
I bought some bands that I will start to use in my training. It was alot harder to squat with bands. I hope it will help me become faster and more explosive out of the hole.
B2. Lat pulldown
1x10x30kg
1x10x40kg
1x10x45kg
1x8x45kg
C. Closegrip BP
1x15x40kg
1x10x50kg
Static stretching.
Long workout today, benchpressing against bands was hard. The first sets I had problems controlling the weight. I got better controll as the sets progressed but more tired so it was hard. Will increase with 5 kg each week for 3 weeks.
I just hit my triceps, lats and upperback with some much needed extra work.
Form is getting better. I’m feeling really worn down. For some reason I don’t have energy for training. I will try to keep volume down so I get quick workouts.
My right wrist is hurting real bad, don’t know what to do. I had a cortison injection in may, so it’s a bit weird.
