You are, as your name suggests, a very wise man.
Week 3, Day 2
Squats: W/tempo 3-1-0
20x5
20x5
60x3
80x6
80x6
80x6
Deadlift:
70x8
70x4
120x2
160x1
180x1
200x1
210x1
195x2
195x2
180x3
180x3
180x3
Notes:
-This was yesterday. Been hell busy with work again this week, on top of my Valkyrie becoming ill with some virus picked up from work…but squeezed in this session all the same. Making up for work today will mean I won’t get a bench session in, but I will be able to in the morning.
- deadlift felt Great though. Really nice. Things get a bit scary after 190kg or so, but it’s just mental…and I’m winning that battle I think.
- squats were ok. Though still very light, they didn’t feel unsteady or anything. Still dislike tempo stuff. . Knees feeling ok for now, but I’m still getting pains between sessions.
Fin
Worst Log ever LOL
Week 4, day 1:
Bench:
20x10
20x8
60x8
80x4
100x2
110x1
120x1
130x1 - 286lbs
120x2 - 264lbs
120x2
111x3 - 244lbs
111x3
75x20 ouch. - 165lbs
Single Arm Db Press:
20x8
21x8
22x8 - 48.5
One Arm Db row:
46x8
51x8
51x8 - 112.5lbs
Barbell Raer Delt Row:
20x10
50x5
55x10
55x10
55x10
Ezy Bar Trciep extension:
30x10
30x10
30x10
Notes:
- Good session. Bench was mostly clean…though i messed up the 130 LOL. Got the foot position wrong. Thats ok…next time. Also cleaned up for all sets that followed and it felt good.
- I’m loving the single arm pressing, despite being Terrible at it. WAY weaker than it should be, so very cleatly a weakness that will continue to be worked on. Should be able to press 30-32.5kg for 8 solid reps…something to aim for.
- About those Rows. Man they are moviong along Well. Really turning on now. These are a movement i Have used in the past though, unlike the one arm presses. I’m damn close to all time PR’s already though. Pretty sure, and i will Check this, that 60x5 is my best. I could have done that today i think. Rather keep working it up to 61x8, and will.
- Other accessories were fine.
- Back to the Bench. Although its feeling good, its not really anywhere near the strength i expect it to be right now. Frequency is a bit low to really drive that up. The volume has been enough to elicit some changes in hypertrophic terms, so will be interesting what this converts too once i start really pushing that angle.-
- Squats and Deadlifts tomorrow, if i feel ok. Hopefully the knees play ball and i can some work in to end this block lol.
Fin.
Squats:
20x5
60x5
80x2
100x2
120x2
130x1
Deadlift:
70x8
120x3
160x1
160x1
200x1
220x0 oops.
Notes:
- Good fun despite missing that pull. Legs were a bit shit after the squats, or rather not having done anything beyond 80-90kg really in ages. Definitely sapped power…but that will return. Main thing is they felt ok, with no pains anywhere, not even on the miss and it was just off the floor (highest amount of low back pressure).
- Went back to the office after deadlifts. Might do more later, might not.
Fin.
Further musings:
- Finishing up with the coach end of this week. Needing to take back control to keep the fire burning now…the time is right, hunger has returned. Confidence is back. Niggles managed.
- I’ve got some crazy ideas floating around on the note pad, and I’m keen as hell to explore them. Higher frequency deadlifts are making a comeback. Higher frequency bench is coming back into my frame of interest also. And the front squat and overhead press goals not yet achieved still leaving burn marks on my retinas.
- Bodyweight is coming down again. That’s all back on track also…be good to knockoff a few goals at sub 100kg.
Ended up back in the garage.
Press:
20x15
20x8
40x6
50x3
50x3
55x3
60x3
65x3
60x3
Bent over Barbell Row:
60x5
80x5
80x5
80x5
80x5
80x5
Notes:
- pushed press a bit. Wasnt a true 3rm, but really it wasn’t far off ateast a technical 3rm. Haven’t pressed heavy in quite some time.
- Rows always feel good. So did them for volume. Every minute on the minute.
- good quick second session before taking the kids for a walk in their Halloween costumes.
Fin.
104.5kg this morning, or 230.3lbs in the old money. Down from 107.7kg or 237.4lbs.
Diet seems to be working quite well. I’ve added back in a normal ish amount of carbs now, slowly over a number of days. Initial water weight/bloating lost hasnt come back. Was zero carb for first three days, literally carnivore, then Low carb for 4 days (sub 60gm each day), and for the last 5 days ive averaged 120gm per day and will sit here now until i’ve lost the fat i want to lose on this run. The weight is coming off in small increments now each day after the plummet from bloatlord in the first few days.
In a good head space currently. Work has already cooled off the year, scratching around a biteach day this week for things to do! I was initially worried about that, but when broaching the topic with the bossman, he finally let slip that we’d won 3 more construction projects for the new year…with a high level chance at two more. With a total value of 28million aussie dollarydoos, i’ve stopped worrying about that and will now just enjoy the rest of this year LOL.
Like we already talked about, I think this is a good idea. Can’t wait to see what you come up with and what in turn you throw my way next year.
AM session:
10 minutes on the bike, 20 seconds full effort sprint, 40 seconds off. 10 Rounds.
First 7 were good, found myself finding more and more each round. Last 3 were hard, but still pushed as Hard as i could.
Sweaty mess in 10 minutes. Great start to the morning. Hips were a bit tight etc from that squat yesterday, wanted to free them. Came up with the idea of torturing myself with Intervals instead of a nice recovery ride. LOL.
What hips?
Yesterday:
Bench:
20x10
20x8
60x6
80x4
100x3
120x1
130x1
115x2
115x2
100x3
100x3
Deadlift:
70x3
70x30
120x2
Notes:
- bench felt a bit heavy, as was expected. Last bench piece of the block.
- deadlifts I threw in for some recovery more than anything. Hips were still really tight, and it definitely did the job this time. Plus it was a little tester for what’s to come in the next wave of training for me. I’m not going to detail it, but it’s going to be a fun time and will be logged here in detail.
Fin.