I’ve left the door wide open.
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I can read your edits.
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I feel maybe I have unintentionally hit a nerve, so I will back out and show myself the door.
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I know. But I shouldn’t filth up your log.
I should leave that for @Cyrrex to do.
I don’t have any nerves to hit. .
Except in my hamstrings currently . Just cramped up getting out of bed this morning! This DOM’s has been CRAZY.
Press:
20x5
40x5
50x3
60x6
54x9
54x8
Chest Supported DB Row:
36x10
36x10
36x8
DB Incline Bench:
36x6
36x6
31x9
Notes:
- Cramping annoyingly still from the DOM’s. Made for a longer than necessary session. Just dragged on and on, as I had to walk around for a few minutes between most sets to negate the cramping. Mostly just adductors. It kept easing up, so I kept training, but it was certainly inhibiting.
- Press felt good though. First set felt a little weird and heavy, but the back offs did not. Good feelings around this lift coming back.
- Accessories were fine. dB incline was a bit heavy today, but it was impeded by the cramping, so I’ll probably have another go at that weight next time.
Fin.
2 Likes
I get cramps for literally no reason these days. It’s only going to get worse.
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I often get a sore something or other. For absolutely no apparent reason.
Lower Body B.
Block Pull - 140mm
70x5
120x5
160x3
180x2
200x6
180x6
180x6
Hatfield Squats:
22.5x5
72.5x4
92.5x10
92.5x10
Leg Curl:
21.5x15
21.5x15
21.5x15
Glute Raises:
114x10 (10kg plate added).
114x10+5 reps at bodyweight.
Calf Raises:
24x10
24x10
24x10
Notes:
- Calf raises can be so fucked. Tempo up and down plus pause at top and bottom. Horrible and takes forever.
- Block Pulls felt great. Been inspired to run a ROM progression on these after watching @simo74 have all the fun. Will be double progression, 6-8 reps, then a 15mm increase in ROM thereafter and reset at 6 reps. No load increases for this cycle, just dominate 200 is the plan. Was a good start today. Been quite a while since I’ve done really any proper purposeful pulling, well Atleast 12 hours.
- All Accessories went fine. Leg curls and calves felt stronger than they did on Lower Body A. Expected. Hatfields felt weird on set 1, then felt 20kg stronger on set 2…gotta love instant adaptation. Will be a decent jump next week. Good.
- All in all, a pretty good first micro cycle. I’m starting to buy in…
Fin.
4 Likes
Would I be judged negatively (well, more negatively than usual) if I was doing block pulls from pins rather than actual blocks? I don’t have any blocks. Or mats. And I am curious about this ROM progression, having never tried it before.
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No judgement from me, you just have to work with what you have. Go for it
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I mean, I happily use the pins for Rack Pulls already, but that is not focused on repping. I just have to be careful to maintain tension and not overuse the natural bounce that comes from the pins.
Give it a go. Not your equipment.
It’s okay, I’m accustomed to people disparaging my equipment.
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https://www.instagram.com/p/DRzO1-MgQtT/?img_index=3&igsh=aWMzdXM2MTVraHZz
Felt cute. Might delete later.
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I retract this statement.
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Bench:
20x15
20x5
70x5
90x3
100x8
90x9
81x11
DB Seated Press:
17.5x10
17.5x10
17.5x15
Incline DB Fly:
8.5x15
8.5x15
8.5x15
DB Lateral Raise:
8.5x18
8.5x13
8.5x11
8.5x12
Chest supported rear delt fly:
8.5x15
8.5x15
8.5x15
Close Grip Bench:
70x11
70x9
70x10
Ezy Curls:
30x13
30x11
30x9
Notes:
- this is such a long session. I’ve got no idea how blokes do this kind of training in 30-45 minutes. The only explanations can be that they are either completely full of shit, or they just aren’t training very hard at all. Probably a bit of both. That’s nearly a two hour session with appropriate rests times and appropriate bench warmup to begin. I could shorten it up by maybe 20 minutes with much shorter rest times, but it would also mean less performance and volume. Dumb.
- Everything was stronger today that last week. Felt good everywhere. Except close grip, triceps tried to leave the building.
- Nothing else to add.
Fin.
3 Likes
It’s usually this. Not that what they are doing isn’t “hard”, but it usually isn’t very heavy and doesn’t require nearly as much rest. Your bench sessions up there appear to be pushing close enough to your maximums that it requires rest. Drop 20 kilo from each of those last three sets and you barely need any warmup or rest at all.
Not to take anything away from the other approach, it has it’s own benefits.
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Hmm. Sure I could do that, but honestly I don’t think there would be much benefit outside cardiac fitness maybe. Pumping sessions at lower intensity, probably far from failure, probably don’t do much for a natural.
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Not trying to talk you into anything, because I am more or less on the same page as you.
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I think you’re just a pair of fat knackers and need to work faster 
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