You are, as your name suggests, a very wise man.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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?
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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.
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Deadlift:
70x2
120x2
160x2
180x2
200x3
220x2 - 485lbs
Press:
20x12
20x8
40x6
40x3
40x1
50x5
Notes:
- tried squatting initially…straight bar, SSB, front/back. Didn’t matter, was all problematic. On a positive, it warms up really well for deadlifts, hence the abbreviated warmup there.
- deadlifts felt really good. The 220x2 went well…just had to keep pulling to get it moving. I failed it a few days, was imperative that I got that memory deleted as soon as possible. Haven’t gone over 210 though in a long while. Good to know that where it’s at, was RPE 8. Have vid.
- press was ok. The 50kg set hurt a little, so shut it down there. Just happy to get more of that movement in. Shoulders haven’t been feeling great after squats for a long time. Never an issue when doing upper lower like I more or less was as there was no reason for them to get worked over before benching or pressing.
- speaking of squats. Honestly, I might just quit doing them. I hate them. Part of that makes them harder to get right I think. My knees just don’t like them. (I’ll be back let’s be honest). For now, they are getting benched, I’ll just hammer away on the leg accessories separately instead. More fun anyway…will include spanish squats I think, they don’t do.anything aside from HAMMER my quads. Still need that for deadlift.
Fin.
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Ended up back in the garage…
Bench:
20x10
20x8
60x8
100x3
105x3
110x5
100x7
Glute Raises:
BW X 15.
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Deadlift:
70x8
80x20 - 176lbs
Single Arm DB Press:
22x10
22x10
Single Arm DB Row:
51x8
51x9 - 112lbs - PR.
EZY Bar Curls:
10x30 - 10kg…like 22lbs.
Leg Extensions:
10x50 (completed before deadlifts as part of warmup).
20x25 - 44lbs
Notes:
- Program fleshing itself out now as I expected.
- the high rep deadlifts are part of a transition into my next block. I should initially call it a challenge as it’s Cody Lefevre’s idea - GCZL Maelstrom if any of you follow his blog (you should).
- only 2 sets on the press and row due to me returning to daily efforts, so spreading the volume across the week with higher frequency for this short block.
- Back onto the deadlift Maelstrom thing. It’s VERY high frequency deadlifting, on a 7 day rotating cycle. Reps will be higher earlier in the cycles, and lower (with heavier weight) later in the cycles. Been wanting to do it for most of the year, but my low back injury from the sandbag (let’s be honest here, it’s really because I’m an unco giraffe) prevented really much of anything in the way of deadlift or its progression. My back is Tip Top now, and is ready to be punished in brand new ways .
- yes the focus is swinging back to the deadlift, and literally everything else will be playing second fiddle for a time. At least until I’m conditioned enough to handle pushing something else also. Lifts will still be worked, but much less often, with the priority being to at least maintain them
Injury updates: everything feels good really, expect the knees just being trash. My left shoulder is sore again…booking in a local physio who is building a reputation for being handy to get it looked at. Really wanna setup a Pressing side question in the new year, need that thing functioning correctly.
Good.
Fin.
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Quick one today.
Deadlift:
70x8
105x15
Ezy Bar Curls:
15x20
Bench:
20x10
70x5
90x5
100x1
110x1
120x1
130x1
Notes:
- everything good. Bench a little slow with some tricep fatigue from DB presses yesterday. But it was clean.
- deadlift groove greasing!
- ezybar daily curls in progress. Strict AF, good squeezez. Pump city.
Fin.
5 Likes
Morning Weight 104.3kg, 2nd time in last 5 days, all 5 days below 105kg. Going Great to be honest.
Deadlift: LOL.
70x3
120x1
125x10 - 275lbs
Ezy Bar Curls: Operation Gun Show.
20x15 - 44lbs
Pullups:
106x10 - 233lbs I weigh myself before the set, in training gear.
Single Arm DB Press:
22x12 - 48.5lbs - PR.
23x10 - 50.7lbs - PR.
Notes:
- Feeling great, healthy and motivated.
- Daily deadlift and daily EZY Bar curls done. Technique on point with Deadlifts, premo. Solid groove. Curls were pump tastic. Its weird, the feeling of the pump now happening maybe 20 seconds after the set. And lasting for a while. Love the veins.
- Pullups were good, too. 1 shy of failure there i feel. Definately getting stronger there.
- Loving these single arm DB presses, where have they been all my life. Oh yeah, right there in the garage for 12 months atleast LOL.
9-10 sessions into them now and they are starting to improve quite a bit. As expected really, as im Terrible at them. From what i read everywhere, kinda feel i should be closer to 30kg for 10-12 reps considering reglaur overhead BB pressing strength. So thats the initial goal, get it up to over half of my Press. Probably ride the volume sets until my holiday. Aiming for 25x10x2 in that time as a conservative goal. - Diet wise, we are ON lady and gentlemen. Havnt missed a beat in 16 days, but overall the last 30 has certainly be a pass mark. Got a bit cray for three days in the middle there, but pulled it back and prevented it from becoming yet another month long bout of fuckarounditis like it was 3 times this year. Day by Day people. Just need to keep my activity level high as a habit, as we tend to get LAZY as fuck after being in a deficit for a few weeks. Not feeling that yet.
- Back to deadlift musings…this is Five days running ive deadlifted. Only the one Heavy day on day 2. Testing out the cycling ill be using from November 30 now, and where i can put the rest of my volume etc. I’ll film everything when I begin post holiday. For now im just enjoying the ride.
Fin.
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Just saw my physio about my peaky shoulder.
Seems I have a decent weakness in the left side. Movement is not restricted, but strength compared to the right side was maybe 20% less on some tests.
We did A LOT of testing and exercises. My shoulders had a MAD pump . Looked awesome in the mirror. I look forward to the striations that will become visible when I lean out .
All comes back to that bloody pushup challenge I did back in July we think. I did get a sore shoulder during the third week, and still pushed onto the end like an idiot. Hehe.
I avoided a lot of overhead work since that time and have literally lost the ability to support heavy loading in that vertical position at high level. So plenty of strengthening exercises in my future. Three different ones. Rotated EVERY day - she gets me this physio. And one stretch to do every couple days (stretching in an effort to provide more space in the capsule, not to stretch any muscles). I think she is Autistic, but that’s exactly why I like her. Her focus on the job is Second to None, and with something like a weird shoulder thing where I can still do everything but it hurts on a couple things isn’t easy to pin down, and you want it pinned down correctly…
I’m to start Pressing with the bar again immediately. I expected that. Essentially, when I questioned that, she explained that pressing heavy is he desired outcome, so we need to get back to pressing heavy…it doesnt hurt below about 45-50kg, so we’ve halved that with the intention of doing a very slow and simple progression of 3x6 every session, 0.5kg per session starting at 25kg.
Love me a slow burn. I’ll start that tomorrow.
Good.
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Nice to have a full diagnosis and a solid plan forward.
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Glad to know I not the only one doing light pump work. LOL
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It is nice. Stoopid shoulder.
Deadlift:
70x5
120x3
150x5 - 330lbs
Bench:
20x12
60x8
Then every minute on the minute.
100x3 - 220lbs
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3
EZY Bar curls:
25x12 - 55lbs
Notes:
- Short on time, hence the bench EMOM. Went ok too. Not much speed lost on last set.
- Deadlifts were good. Solid. Greasy.
- Loving the daily curls. Elbows are feeling really nice, after starting to get a bit dicky last week.
- Began my daily shoulder rehab exercises today. Internal rotation focus. Tomorrow will be the opposite. The next day will a different angle, and the following day the opposite again. 4 day rotation, every day, stretching every couple of days for the capsule.
- Wanted to begin the Press stuff. Might do that separately later today. Benefit number 47 of having a home gym.
Grateful.
Fin.
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