I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

Deadlifts performed quickly

90x8x4

Heavier, don't tell Dave.

Suitcase walks

45x4x40m each side

DB stepups

22x6x5

Power Cleans

60x5, 70x3, 80x3x3

These were really ****. I need teaching on these.

Cable lifts

18.25 x3x5

Facepulls

28.75x 3x 15

KB Swings

20x20.

I supersetted the stepups with the carries and also the facepulls and cable lifts.
I am now ****ed. I think my laughable aerobic base is gone.
**** aerobic bases.

d'Oracle

TBDL

80x2x5, 120x5, 140x3, 150x3, 170x3, 177.5x3, 180x3

Dead Stop Leg Press

250x5x6

Pendlay Rows

70x5,5,9

Facepulls

28.75x2x15, 31.25x10

d'Oracle

Bench
20x2x10
50x2x5
60x5
70x4
82.5x5x5

Stability Bench

30x5
50x8
60x2x8

1arm Cable rows

26x8
28x3x8

Hammer Curls

24x2x8
22x10

d'Oracle

TBDL

70x2x5......170x2, 180x2 (failed 3rd rep) 182.5x1, 185x1, 187.5xf.
180x1

Totally screwed the loading on the warmups, Couldn't figure out what I actually did.

Dead Stop Leg Press

250x4x6

Pendlay Rows

60x8, 65x8, 67.5x8,10

Facepulls

31.25x3x12

RKC Plank

3x1:00

BAtwings

22kgsx5x10sec

Awful, awful performance today.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x3
87.5x5x5

Cept I failed the last rep due to ****ing retardness.

1 arm cable rows

26.75x10, 31.25x4x8

Stability Bench

40x10, 50x10, 60x3x10

Assorted curls

Adequate weights and reps to illicit a response.

The 4 horsemen of the RAWpocalypse were in practicing on the monolift.
Those guys are intense.
Didn't say hi.

d'Oracle

TBDIZZL

70x2x5, 110x5, 130x5, 140x5, 150x3, 170x3,
182.5x3 PR,
185x1 187.5x1 PR

Deadstop Leg Press

270x4x6

Pendlay Rows

60x10, 65x5, 70x9,7

Got there late.
More or less got it done.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x3, 92.5 x2x3, 2+1
Had to reset for the last rep of the 3rd triple.

Wobbly Bench

40x10, 50x10, 60x4x10

1 arm Cable Rows

26.75x4x10
31.75x5

Barbell curls
30x4x10

Cable Tall Kneeling Chops

18.25x3x8 each way.

Need a better name for them.

d'Oracle

Speed Deads

85x8x4

Split snatch

40x2, 50x3, 60x3, 65x2 PR

Press

40x5, 50x5, 60x5, 65x1, 70x1, 72.5x1, 75x3xf, 73xf

Chins

Narrow neutral BWx5, +5x1, +10x1, +15x1 PR
Wide Grip: BW x3x3

Started off as dynamic effort lower, then I got distracted.

d'Oracle

TBDL

70x2x5, 110x5, 130x5. 150x3, 170x2, 185x3...PR
187.5x1, 190xf

Leg Press

270x6,6,5,6

Pendlay Rows

60x5, 65x5, 67.5x5, 70x5, 72.5x6

Facepulls

31.25x3x12

Inspector Coptoor

What's your max straight bar deadlift?
How often do you go to failure?
Once/twice per month?

d'Oracle

Liam Henners257 wrote: »

What's your max straight bar deadlift?
How often do you go to failure?
Once/twice per month?

We'll know around the middle of next week.




Never really. I basically go for a PR on Heavy Days sometimes poor sleep or weak eating or just a bad day I might fall apart. But I don't really go looking for it.

I think people are too hung up on failure anyway. Like if its a Dave Castro deadlift then yeah, that's not a great Idea, but that single didn't budge, which told me the triple was probably enough strain for that particular evening. I mean is it a total muscular failure? A technical failure? A form breakdown failure? I will mark all of these as a fail in my log but one of the may never happen, one happened last week, one happens regularly enough.




I test my straight bar DL every 6 weeks, if that's what you mean.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x3, 90x2, 97.5x3x2

Wobbly Bench

50x10, 60x4x10

1 arm Cable Rows

31.25x3x10, 28.75x12

****ing shattered tonight cos the missus was away so I just forgot to go to bed last night.
Doubles were nice n'solid so I am fairly happy going into testing next week.

d'Oracle

Deadlift

60x2x5, 100x5, 120x5, 140x3, 150x1, 160x1, 170xf,f
150x1, 160x1, 170x f,f

What a **** up.
I had hoped for 180, feels like 6 weeks down the ****ter.

I had a look at the video of the lift and it looks like my back just rounded as I got it below the knee. I'm going back to rack pulls and (more importantly) never doing trap bar dl as a max effort lift again.

Squat


Worked up to 140

which I failed cos my knees collapsed in cos I wasn't ****ing arsed anymore.
Really I just wanted to see if I could put my hip into some sort of squattable form using bands. Preliminary reports suggest it might be ok. There is no insidious pain yet.

But seriously, **** lifting weights.

Inspector Coptoor

What I meant by that is that increasing your trap bar deadlift isn't necessarily going to increase your conventional deadlift.

I think if your max effort trap bar DL goes up, you are undoubtedly stronger, I just think it will have a greater carry over to your squat than your conventional DL.

I didn't see the 1st 170kg fail, but I did see the 1st 160kg successful attempt & it looked tough & it was hitched.
That 160kg represents about 1.6 or 1.65 of your BW??

Tbh, & I don't mean this to sound insulting or anything, but I just don't think you're strong enough at the deadlift to warrant a specialist programme with partial movements like rack pulls.

To get stronger at the deadlift, to paraphrase Andy Bolton, you need to deadlift more.

I'd recommend you take 160 as your max DL, take 60% of it and do sets of 5 x 5, possibly maxing out on last set (while leaving 1 rep in the tank).
Deadlift twice a week and add 2.5kg per workout for 6-8 weeks & then go for a Max effort again.

You may heed this, you may not.
It's just my 2 cents worth and is meant to be both constructive criticism & advice.

d'Oracle

I appreciate the advice.

I didn't fail 160.
The 170 never really hitched. It stopped below the knee so hitching could never have happened as there was no part of my leg beneath to support the bar.

Also 60% of 160 would be less than 100kg
So you are suggesting doing 5x5 with less than bodyweight or 5kg more than a weight I have done for 8x4 like it was nothing.

I understand your point but I have no interest in 5x5 at 60% it is not progress.

the drifter

d'Oracle wrote: »

I appreciate the advice.

I didn't fail 160.
The 170 never really hitched. It stopped below the knee so hitching could never have happened as there was no part of my leg beneath to support the bar.

Also 60% of 160 would be less than 100kg
So you are suggesting doing 5x5 with less than bodyweight or 5kg more than a weight I have done for 8x4 like it was nothing.

I understand your point but I have no interest in 5x5 at 60% it is not progress.

starting at 100kg...deadlifting 5x5 twice a week...so adding 5kg a week...after 8 weeks leaves you with 140 5x5 if you can pull a good solid 140 5x5 then id call that progress...

its not all about pulling big all of the time...its about consistent good training...

Inspector Coptoor

Week 1 Day 1 would be 97.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 1 Day 2 would be 100kg for 5 x 5 (last set go all out leaving one in the tank)

Week 2 Day 1 would be 102.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 2 Day 2 would be 105kg for 5 x 5 (last set go all out leaving one in the tank)

Week 3 Day 1 would be 107.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 3 Day 2 would be 110kg for 5 x 5 (last set go all out leaving one in the tank)

Week 4 Day 1 would be 112.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 4 Day 2 would be 115kg for 5 x 5 (last set go all out leaving one in the tank)

Week 5 Day 1 would be 117.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 5 Day 2 would be 120kg for 5 x 5 (last set go all out leaving one in the tank)

Week 6 Day 1 would be 122.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 6 Day 2 would be 125kg for 5 x 5 (last set go all out leaving one in the tank)

Week 7 Day 1 would be 127.5kg for 5 x 5 (last set go all out leaving one in the tank)
Week 7 Day 2 would be 130kg for 5 x 5 (last set go all out leaving one in the tank)

Week 8 Day 1 would be 135kg for 5 x 5 (last set go all out leaving one in the tank)
Week 8 Day 2 would be 137.5kg for 5 x 5 (last set go all out leaving one in the tank)

If you were able to hit 137.5kg for 5 x 5 after 8 week, I guarantee you would progress.

d'Oracle

Jesus Liam, I have a feckin engineering degree, I can handle the mathmatics of a linear progression....:D

itsallaboutheL

Not that it matters, but I think 5 x 5 deadlifting is a load of bollox unless you're a rank beginner which he's not.

Inspector Coptoor

d'Oracle wrote: »

Jesus Liam, I have a feckin engineering degree, I can handle the mathmatics of a linear progression....:D

right.
I'll leave it there.
Hope your new DL plan works well.

d'Oracle

d'Oracle wrote: »

Really I just wanted to see if I could put my hip into some sort of squattable form using bands. Preliminary reports suggest it might be ok. There is no insidious pain yet.

Update: Not good today.

d'Oracle

Bench

Got stapled by 105

End transmission.

token

d'Oracle wrote: »

Bench

Got stapled by 105

End transmission.

You've been having a good week

d'Oracle

At this rate, I'm thinking of taking up crossfit.

d'Oracle

Day 1

Decline Bench

20x2x5, 50x5, 60x5, 70x5, 75x5

Deadlift

60x2x5, 100x5, 120x2x5

DB Chest Supported Rows

22x5, 24x5, 28x2x5

KB Swings

16x30

Farmers Walk

50'sx2x40m

RKC Plank

1 min

d'Oracle

Day 2

Deadlift

60x2x5, 100x5, 120x2x5

Decline Bench

20x7, 50x5, 60x5, 70x2x5

KB Swings

16x30

Chest supported DB Row

20x5, 28x5, 26x2x5

Cross Walks

20kg up, 30kg Down x 40m x 2 each side.

RKC Plank

1min

d'Oracle

Day 3

Decline Bench

20x10, 50x7, 60x5, 70x5, 80x3, 85x2

The 5 was snappy

DB Chest Supported Rows

20x5, 26x2x5

Deadlift

60x2x5, 100x5, 120x5, 130x3, 140x2

Lil Messy.

KB Swings

16x35

FArmers Walks

50x40m, 55x40m, 60x40m

Handy enough.

RKC Plank

1min

d'Oracle

Day 4

DB Chest Supported rows

20x5, 26x2x5

Batwings

26x3x10

Deadlift

60x2x5, 100x5, 120x2x5

These are alright but easier. Need to nail down my set up.
Vid showed a little bit of flexion.

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Felt good.

Farmers Walks

60kg handles x2x40

RKC plank

1min

getting better.

d'Oracle

Day 5

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Deadlift

60x2x5, 100x5, 125x2x5

KB Swings

16x45

DB Chest Supported rows

20x5, 28x2x5

Farmers Walk

60s x 2x 40m

RKC Plank

1min

Bench was solid enough.
DL's were good.
Rows were not great really
Farmers felt heavy.
Plank was ghey.

d'Oracle

Can't edit day 4.

I did 16x40 on the KB swings.

d'Oracle

Day 6

Decline Bench

20x10, 50x5, 60x5 70x2, 80x1, 85x1, 87.5x1, 90x1, 95x1, 97.5x1

Deadlift

60x2x5, 100x5, 120x3, 130x1, 140x1, 150x1, 155x1, 160x1

DB Chest Supported Rows

20x5, 24x2x5

KB Swings

16x50

Cross Walk

20 up 30 down, x2x40m each side

RKC Plank

1min

Face pulls

24x2x10

Plank felt better, facepulls are a guilty pleasure.

Edwardius

d'Oracle wrote: »

facepulls are a guilty pleasure.

I question your understanding of both guilt and pleasure.

token

d'Oracle wrote: »

Cross Walk

20 up 30 down, x2x40m each side

Que?

Inspector Coptoor

token wrote: »

d'Oracle wrote: »

Cross Walk

20 up 30 down, x2x40m each side

Que?

It's a suitcase carry in one hand & a waiter carry in the other at the same time.

So for example, carry a 30kg by the rught side and a 20kg bell overhead in your left hand & go for a walk

d'Oracle

What he said.

Its also a pain in the tits.

token

Sounds like something Dan John would come up with. Carry on.

d'Oracle

token wrote: »

Sounds like something Dan John would come up with. Carry on.

Yeah, great minds think alike.
Me and Dan.
Great Minds.

Edwardius

token wrote: »

Carry on.

Bet that'll be the name of his next book

d'Oracle

Day 7

Bench

20x10, 50x5, 60x10

Deadlift

60x2x5, 100x10

DB Chest supported rows

20x5 24x2x5

Farmers walks

30s x2 x fecking loads

RKC Plank

1min

Kb swings

16x50

Dirty nasty facepulls

24x2x10

Gonna bump the swings and maybe stick some time or weight on the plank next session.

d'Oracle

Day 8

Death lift

20x2x5, 100x5, 130x2x5

Decline Bench

20x10, 50x5, 60x5, 75x2x5

Db Chest supported rows

22x5, 26x2x5

Kb Swings

20x30

Farmers Walk

60x40m, 65x40m

RKC Plank

1 min

Face Pulls

26x2x10

Planks felt easier tonight, which is basically progress.
Everything felt fairly tidy tonight actually.

d'Oracle

Day 9

Decline Bench

20x10, 50x5, 60x5, 75x5, 85x3, 90x2

Piss

Deadlift

60x2x5, 100x5, 130x5, 140x3, 150x1,1

Supposed to be a solid double. It wasn't.
I am pretty sure that was me just being a feckin jessy though.

DB CS Row.

22x5, 26x2x5

Solid.

Cross Walks

18up 30 down x2 x 40m each side.

Horrible.

Swings

20x30

RKC Plank

1min

Oh and Barry "Max Bench" Sheehan hit a 202.5kg Bench the other day after a few weeks off and some stretching.
Good work fella.

the drifter

what program are you doing?

d'Oracle

the drifter wrote: »

what program are you doing?

Dan Johns 40 day.
But with the addendum to the rep scheme from his "even easier strength" blog post.

Obviously not for the rows, cos I don't think that would be as good as solid sets of 5.

d'Oracle

Day 10.

Decline Bench

20x10, 50x5, 65x5, 80x2x5

Death Lift

60x2x5, 100x5, 130x2x5

DB Chest supported rows

20x5, 26x2x5

KB Swings

20x30

RKC Plank

1min

Had to leave it there.
No Carry.
Definitely try to up the plank duration tomorrow.

d'Oracle

Day 11

Deadlift

60x2x5, 100x5, 130x2x5

Decline Bench

20x10, 50x5, 65x5, 80x2x5

DB CS Rows

20x5, 26x2x5

Swings

20x35

Farmers Walk

60sx40m, 65s x 40m

RKC Plank

1:15

d'Oracle

Day 12

Decline Bench

20x10, 50x5, 65x5, 80x5, 90x3, 95x2

Deadlift

60x2x5, 100x5, 130x5, 140x3, 145x2

DB CS Rows

22x5, 28x2x5

Cross Walks

18 up 30 Down x2 x40m

Face Pulls

24x2x10

KB Swings

20x35

No plank.
**** Plank.

d'Oracle

Day 13

Deadlift

60x2x5, 100x5, 130x2x5

Like, I have sort of being bouncing a bit.
So I tried to let it stop every rep and its horrible.

Decline Bench

20x10, 50x5, 60x5, 80x2x5

DB CS Rows

22x5, 28x2x5

Farmers Walks

70s x2 x40m

RKC Plank

1:15min

Facepulls

24x2x10

d'Oracle

Day 14

Deadlift

60x2x5, 100x5, 130x5, 135x5

Decline Bench

20x10, 50x5, 60x5, 80x2x5

Deadlift was grand, Bench was slow but solid.

Farmers

50kgs x 2 x80m

DB CS Rows

22x5, 28x2x5

Swings

20x40

RKC Plank

1:15

d'Oracle

Day 15

Deadlift

60x2x5, 100x5, 130x2, 140x1, 145x1, 150x1, 160x1, 162.5x1

Bit maxy

Decline Bench

20x10, 50x5, 60x5, 82.5x1, 85x1, 90x1, 95x1, 100x1, 105xf

Shouldn't have failed that one, Took the bar out wrong and drove it to my shoulders and up under the hooks.

DBCSR

20x5, 28x2x5

Crosswalk

16up 30down x40
20up 30 down x40

Swings

20x40

RKC Plank

1:15

d'Oracle

Day 16

Deadlift

60x2x5, 100x5, 135x2x5

Decline Bench

20x10, 50x5, 60x5, 80x2x5

Not particularly strong today

DBCSR

22x5, 28x5, 30x5

Farmers Walks

140kg x 2 x40m

I'm just gonna put total load on these. Looks **** the otherway.

Swings

20x30,5,10

Felt cardioy

RKC Plank

1:15