Wisey's Training Log - Strong for Life

Deadlift:

60x5
60x3

60x40 - 132.3lbs

Press:

20x10
32.5x5
40x3
45x5 - 99.2lbs. still a little heavy…
40x5
40x5
40x5
40x5

Farmers walk:

30kg each hand, 80m non stop.

Side bends:

30kg x 10 each side.

Single DB curl: each side. One at a time. Standing.

16x12
16x9
16x10

Calf Raises:

BW x 20. Controlled. Paused. Etc. It hurt. Haha

Notes:

  • Deadlift day 8. 40 is a lot of reps…hands were nearing their limit. Will need straps next week, for the 50…
  • Press was fine until it wasn’t. 45kg hurt again. So pulled the load back, and it was Okay.
  • everything else was fun. Good volume.

Fin.

5 Likes

https://www.instagram.com/p/DFcwCYTh8JD/?igsh=dXZqaXZzZWEwNnpp

Turns out it was 42 reps…I did what I thought was an extra rep because I knew I’d miscounted…haha. On review, extra two reps :joy:.

4 Likes

Deadlift:

60x3
60x3
80x1

80x28 - 176.37lbs

Bench:

20x15
60x5
80x5
92.5x5
104.5x5
104.5x5
104.5x5 - 230.38 lbs

Notes:

  • A little systemic fatigue hanging around today. Yesterday’s workout was a little larger than normal, mate was over… sometimes we get into it, and while talking shit, don’t realize how far we’ve gone haha.
  • deadlifts were Creamy though. Super smooth. Dialled. 28 reps is a lot of reps, even at 176lbs. :joy:. Forearms just want to give up. I’ll need wraps next week, that’s ok. When not needed, I’ll use double overhand grip and keep working that.
  • Bench was ok. That’s where I most felt the fatigue. I considered doing nothing after the deadlifts, but wanted to do SOMETHING, and bench was next in the line. I’ll work in DB bench and DB rows tomorrow, cbfd now, rather wait a day and have them be more productive.
  • Somehow my weight isn’t increasing. 103.3kg this morning. calories have averaged 3150 over the past 2 weeks…and weight of anything has gone down just a smidge. Couple more weeks at maintenance. Plus the calories are making training a breeze, so maybe won’t lower than straight into a big deficit but rather peel them away Very slowly. If I can continue to up my energy expenditure, of course I wouldnt need to :joy:.
    F

Fin.

6 Likes

Deadlift:

80x3
80x1

105x21 - 231.5lbs

Bench:

20x10
60x5
80x5
92.5x5

106x5 - 223.7lbs
106x5
106x5

DB Incline Bench 30:

36x6 - 79.3lbs
36x10 love CNS instant adaptations :joy:.

DB Chest Supported Row:

36x10 79.3lbs
36x10
36x8

Notes:

  • Great workout. Pretty fresh going in after not lifting on the weekend. Took the fam to the city on Saturday and was just SMOKED up getting home at 9pm. So let that go. And yesterday took care of the yardwork, cleaned the pool, hit the beach…then back to the pool. Pretty great, but very tiring weekend, so just went to bed early.
  • deadlift felt so smooth. So nice. Very nice. Very strong. Strong deadlifts.
  • bench was good too, started running out of steam on the third set. Starting to have to work for it :joy:. But strength is moving up fairly consistently.
  • DB bench was fun. Would have failed a 7th rep on set one one, then pulled out 10 reps on set two. Lol. Both essentially rpe 9.5-10 sets, so declined a third set this time. Next time.
  • DB Rows were very good. Progressing in both strength and technique efficiency. Not sure how many reps I could get with 36kg on one good set.
  • the DB sets were both a pretty big jump, 31kg to 36kg. Sometimes I like to be aggressive occasionally…and then work up the work completed with that weight before jumping further.
  • Considered doing a second set of deadlifts for the next session, but also figured it doesnt matter at all, so just got the accessories done instead.

Good

Fin.

4 Likes

https://www.instagram.com/p/DFmlZRuhvdv/?igsh=MTB4d2gwOHRjNnhwaA==

1 Like

only one way to find out

2 Likes

Maybe next time, could amrap first set, then just do rpe8 for a couple of backs off. Should still breach volume from this session.

1 Like

Deadlift:

60x5
100x3

125x15 (still can’t count) - 275.6lbs

Squat:

20x5
70x1
70x1
70x1
90x1
90x1
110x1
110x1
110x1
110x1
130x1 - 286.6lbs

Goblet Squat:

30x13
30x13

Leg Extensions:

20x11
40x12
52.5x10 - 115.7lbs

Notes:

  • Pretty good session…everything feeling very solid. Body feeling strong.
  • Deadlifts just so creamy now. Full grip again today, 15 reps is a lot for the grip :joy:.
  • squats were the surprise package today. No knee pain here at all. Changed stance a little bit, and it felt infinitely better, and stronger. Had a bit more in me, but it was challenging at that point. No rush on them as not a focus, so will continue to just take them as they come. The Goblets were great, still liking those.
  • Time to jump in the pool.

Fin.

5 Likes

https://www.instagram.com/p/DFpGr59hNX6/?igsh=amF6bm9rcGlwZ2w=

1 Like

Cant wait to see how this translates into top end strength

1 Like

Me too. But in any case, I’m really enjoying this setup overall.

Feeling yesterday’s workout today though haha. Squats. Quad DOM’s.

I think Quad DOM’s and chest DOM’s are my favorite DOM’s.

2 Likes

And glute / hamstring doms is my least favorite

1 Like

Yeah. Without question. Its not even close there is it.
Glute/Ham doms is the ‘10’ on the worst doms scale.

infact i dont think anything else rates above 7. LOL

1 Like

Deadlift:

60x5
100x3
140x1

150x8

Notes:

  • In and Out, but not the burger shop. Felt a bit ruinous after yesterday. Not BAD, but I need to be ready to go tomorrow, so just got done what I needed to get done, and that was the daily deadlifts. Which I will add, felt Strong and Ready, to drop bombs…could have repped it all day.
  • Could have trained full power. Didn’t need to.

https://www.instagram.com/p/DFrN5EfBCdJ/?igsh=OXFzYjI5cW1lZnI1

Fin.

5 Likes

150 x 8 is more than 6. But its not more than 5 sets of 6. Just saying.

Hey I don’t make the rules.

1 Like

No training today. No sleep last night after working on my car until 130am :joy:. Then up at 6 to the pups… And the school run. Then work.

Then back in the shed to finish the car. What an ordeal…lol. And it was all just me wanting to make things as best they can be. She has a very same, tiny infact, coolant leak. Decided I wanted to both cheese it down, and fix it, knowing it wasnt the block or anything…

Found it easy enough, an O-ring was leaking between the water pump and the cross over pipe.

Well…

  • replacement O-ring wasn’t quite right… One day delay.
  • then broke the pipe trying to install with the right oring. 4 days waiting for new OEM pipe.
  • pipe went in fine, but required a block off bung on a section - easy… Forgot to tighten it properly :joy:. Pissed coolant all over the floor upon on start up haha. Didn’t have enough to replace it - another one day delay.
  • replaced said coolant tonight. Got her running…no boost…error code. Found that a small vacuum hose has come off the boost controller, which for whatever DUMB reason, mini positioned said sensor Under the intake manifold. If I end up tracking this car, guess what I’m replacing with aftermarket and repositioning first?
  • anyways, she’s back together, and that’s all leaks resolved, and back to full boost and annoying my neighborhood :joy:. Bed time. Will be training tomorrow.

Fin

3 Likes

Well done on getting the car sorted mate, sounds like ti was the normal pain in the a$$ of working on mini’s but I bet it was satisfying when it was done and fixed.

Boosting away from the school this morning was worth it. :joy:

1 Like

Hope you weren’t still n the school zone. LOL