I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle

TBDL

70x5, 110x5, 130x4, 150x3, 160x3, 170x3, 180x2, 190x1, 200xf, 195xf

Leg Press

100x10, 150x5, 200x5, 8,8, 2-3-5

Not counting the weight of the sled,

Barbell bent Rows

60x10, 70x3x2-3-5

Face pulls

21.75x3x12

RKC Plank

2x1min.

d'Oracle

Bench
20x2x10, 50x5, 60x5, 70x5, 80x5, 85x3, 95x5x2
100x1

Floor press

50x5, 60x5, 70x5, 80x5x2

Batwings
25x10x10sec

Rope Curls

An unmarked kettlebell x3x8

Cable chop & Cable Lifts

16.25x3x5 Lifts
18.5x3x5 Chops

Cable 1 arm rows

eh.....x8
ex......+2.25 x2x8

Basically killing time between spotting Barry at the end.

d'Oracle

Speed Deadlifts

85x6x4

Power Cleans

Loads.
80x3x3 was in there.
I hit 90x1 a few times.
Missed it once or twice.
It could be considered volume. In terms of technique I suck.

DB Stepups

22kg bells x6x4

Suitcase walks

45x4x40m

Facepulls

21.25x4x12

Eh....Yeah.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 70x5, 80x5. 90x2, 95x1,f
70x4x8

Floor Press

60x5, 70x5, 80x3,2,2

Stability Bench

40x2x8, 50x8, 60x2x6

1 arm Cable Rows

23.75x2x8, 26.25x8

Hammer Curls

18x3x12

d'Oracle

Speed Deadlift

85x6x4

Power Clean

50x5, 60x3, 70x3, 80x1 & jerk, 85x1 & Jerk, 90x1 & jerk PR

I probably should not call that a PR it being so terrible.

DB Step-ups

22kg Bells x6x4

Facepulls

23.25x3x12

Clean and Strict Press

60x1, 65x1, 67.5x1, 70x1, 72.5x2xf

I wanted my record back on the board but I wanted to do it while Si was there.
Feckin Teenaged beast-child was lucky.

d'Oracle

TBDL

70x2x5, 110x5, 130x4, 150x3, 172.5x3, 175x3...PR

Leg Press

150x6, 200x3x6, 220x5, 250x3,2

If you are gonna be gay, at least be really gay.

Pendlay Rows

60x6, 62.5x6, 65x6, 67.5x6

Facepulls

28.25x3x12 I think.

Cable Tall Kneeling chops

23.25x3x6 each side.

Dave says I'm getting noticeably more developed in the upper back.
Which is awesome given how incredibly poor the programming is in Ironside.

Brian?

I like the look of your sessions, but there doesn't seem to be any repetition you'd see in most programmes. Why is that?

d'Oracle

briankeating wrote: »

I like the look of your sessions, but there doesn't seem to be any repetition you'd see in most programmes. Why is that?

Not overly sure what you mean by Repetition.
Basically I can't squat because of a persistant hip problem which my wallet is reluctant to get sorted. (well I could, but it hurts)

In addition, my deadlift was technically Garbage.

So Dave suggested I go deadlift only for a bit and do his programming.
Before long he had basically set goals for me.
So its basically a Conjugate programme.
Heavy Deadlift day (monday) Dynamic Deadlift day (Friday) with a six week cycle.

The Heavy day starts with a real heavy deadlift variation for max triples, then some assistance exercises based around my weaknesses. Just started a new cycle with TBDL and Heavy Paused Leg press cos I am slow off the floor. Then the assistance is basically Back stuff, because I have no back.

The light day is fast deadlifts (to entrench form, Dave had to re-teach me the movement and says if I do it well fast, I will do it well slow.) followed by some dynamic stuff and more back. I had included power cleans cos of the fancy dress power clean comp, which I now probably won't be entering.

Then I bench on Wednesday. Only available to train 3 days.
Bench I just do bench and some support exercises. The support exercises have been all over the gaff the last few weeks. I'll settle into it soon. Main bit is bench.

Abs just get thrown in during the week, as long as I do them during the week, it matters not when I do them. The exercises are selected along the lines of Gray Cook, Eric Cressey and Mike Robertson stuff.

I do suitcase walks (anti-lateral flexion)
RKC Planks (anti-extention)
Cable tall chops and lifts (anti-rotation/ core activation)

Have I covered your question?

Brian?

d'Oracle wrote: »

Not overly sure what you mean by Repetition.
Basically I can't squat because of a persistant hip problem which my wallet is reluctant to get sorted. (well I could, but it hurts)

By repitition I meant that in most programs you see Day 1,2 3, repeat. I couldn't see this in your log. Maybe I didn't ready enough entries and missed that.

In addition, my deadlift was technically Garbage.

So Dave suggested I go deadlift only for a bit and do his programming.
Before long he had basically set goals for me.
So its basically a Conjugate programme.
Heavy Deadlift day (monday) Dynamic Deadlift day (Friday) with a six week cycle.

The Heavy day starts with a real heavy deadlift variation for max triples, then some assistance exercises based around my weaknesses. Just started a new cycle with TBDL and Heavy Paused Leg press cos I am slow off the floor. Then the assistance is basically Back stuff, because I have no back.

The light day is fast deadlifts (to entrench form, Dave had to re-teach me the movement and says if I do it well fast, I will do it well slow.) followed by some dynamic stuff and more back. I had included power cleans cos of the fancy dress power clean comp, which I now probably won't be entering.

Then I bench on Wednesday. Only available to train 3 days.
Bench I just do bench and some support exercises. The support exercises have been all over the gaff the last few weeks. I'll settle into it soon. Main bit is bench.

Abs just get thrown in during the week, as long as I do them during the week, it matters not when I do them. The exercises are selected along the lines of Gray Cook, Eric Cressey and Mike Robertson stuff.

I do suitcase walks (anti-lateral flexion)
RKC Planks (anti-extention)
Cable tall chops and lifts (anti-rotation/ core activation)

Have I covered your question?

You have indeed. Thanks.

d'Oracle

Bench

20x2x10, 50x5, 60x5, 75x5x8

Pin bench press partials

100x5, 100x7, 105x2

I couldn't floor press anywhere and the lads were doing it.

Stability Bench

40x2x6, 50x2x6, 60x2x6

1 arm Cable row

26.25x4x8

Hammer bCurls

18x3x13

Forgot Abs.

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.