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I don't know what I'm doing but I know what I've done
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Friday 17/6/2016
A) 2-Position Pause Deadlift
(120s rest)
120kg x 8 x 3
RDL
(90s rest)
70kg x 8
80kg x 8
90kg x 8
95kg x 8
100kg x 8
C) Front Squat
(60s rest)
70kg x 5
75kg x 5
77.5kg x 5
80kg x 5
82.5kg x 5
D1) Wide-Grip Bench
50kg x 4 x 16
D2) Pendlay Row
(45s rest)
50kg x 4 x 16
DLs felt good. Rests were about 90s. Contact with legs was much better. Feeling it in hams etc and it feels different but I've noticed the lower back way less involved. Woof!
The 60s rests on front squat feel a lot shorter than 60s. I felt after the last set I should have been 2.5kg heavier for all the sets.
The wide grip bench / pendlay row superset was tougher than it reads. No break between and only 45s between supersets. Ugh.0 -
Monday 20/6/2016
A) Squat
(120s rest)
85kg x 6 x 15 Box Squat (32x0)
(90s rest)
70kg x 5 x 5
C) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
20kg x 8
22.5kg x 6
D) Lat Pulldown
(90s rest)
87.5kg x 5 x 12
Squatting was basically cardio in a sauna.
Wasn't quite exploding off the box for box squats but was feeling them work what they should be.
DB OHPs felt stronger than last week anyway.0 -
Wednesday 22/6/2016
A) Bench
(120s rest)
61kg x 6 x 10 DB Press
(90s rest)
20kgs x 15
22.5kgs x 12
22.5kgs x 10
25kgs x 8
27.5kgs x 6
C) NG Pull Ups (3010)
(60s rest)
5 x 5
1 x 6
D) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
31kg x 10
31kg x 8
E1) DB Flys
9kg x 4 x 20
E2) Reverse Flyes
(45s rest)
5kgs x 4 x 20
F) Hammer Curls
(60s rest)
12.5kgs x 10 x 8
Had some free time yesterday so spent a while doing some lacrosse ball in and around my pecs and shoulders. Did seem to loosen things up. Should really do it more regularly.
Found 6x10 harder than expected with short rests so said I'd only try an extra kg. It definitely felt stronger than last week, at least. Having the DB bench after that is a killer.
The set up on pull ups is 4-6 sets of 4-6. The 3s negative was a lot harder than I expected so I tried 6 sets of 5 instead of 5 sets of 6 and try squeeze out a few extra on last set.
Was flying on skullcrushers and then the 2nd half of the set of 10 put me in my place so stayed on 31 for set of 8. Still, a very marginal improvement on last week.
WOOOOOOOAH, my chest is on fire!
Had a serious chest and lat pump after that. Triceps not far behind.
You definitely get pushed hard with the shortish rests. But that's fine by me.
Enjoyed that today.0 -
Friday 24/6/2016
A) 2-Position Pause Deadlift
(120s rest)
130kg x 8 x 3 RDL
(90s rest)
5 sets up to 100kg x 8
C) Front Squat
(60s rest)
5 sets up to 82.5kg x 5
D1) Wide-Grip Bench
50kg x 4 x 16
D2) Pendlay Row
(45s rest)
52.5kg x 4 x 16
Coaching again today. Tweaked a few more things and it's starting to feel like I'm getting it. I was over thinking it as well being overly conscious of every little thing but getting into position with the tension built rather than loosely dropping to the bar and trying to generate tension and a good position from there.
Was much more conscious of the link between RDLs and deadlifts as I went through the RDLs.
Good session. Feel like I'm understanding what I should be doing and why a lot more.
Edit: got myself an ab wheel in D8 Fitness yesterday. First time in the bricks 'n' mortar. I had to leave quickly before I bought anything else.0 -
Monday 27/6/2016
A) Squat
(120s rest)
90kg x 6 x 15 Box Squat (32x0)
(90s rest)
80kg x 5 x 5
C) Lat Pulldown
(90s rest)
90kg x 5 x 12
D) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
22kg x 8
22.5kg x 6
E) Ab Rollout
(60s rest)
4 x 15
Happy enough with how squatting went. Sadistic volume with shortish rests but it's good to be getting comfortable with being uncomfortable again.
Always conscious of making the bar path go right up off box. Any forward motion takes the focus off where I want it...and when it's feeling heavy at end of later set it's harder to keep it right. Feeling them where I should so not too far wrong, I think.
DB OHPs went better than expected. Had had to go with 20s for set of 8 after set of 10 with them as well cos knew I wouldn't manage the 8 reps with heavier. Except tonight I did with the 22s. Happy enough with that.
Hadn't time for 4 supersets of split squats with ab rollouts. Probably had time for little more than 1 so said 4 sets of rollouts were doable and a decent use of the few minutes left.
Felt really solid today.0 -
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Wednesday 29/6/2016
A) Bench
(120s rest)
62.5kg x 6 x 10 DB Press
(90s rest)
20kgs x 15
22.5kgs x 12
22.5kgs x 10
25kgs x 8
27.5kgs x 7
C) NG Pull Ups (3010)
(60s rest)
5 x 5
1 x 6
D) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
31kg x 10
32.5kg x 8
E1) DB Flys
9kg x 4 x 22
E2) Reverse Flyes
(45s rest)
5kgs x 4 x 22
F) Hammer Curls
(60s rest)
12.5kgs x 9 x 9
Serious dose of DOMS from Monday's squats. Can't remember the last time I had them as bad. Walking was just unpleasant.
The benching sets felt strong. A rep, maybe 2, in the tank at the end. DB benching felt much more solid today too. Happy to get an extra rep on last set.
Just couldn't get myself high enough for 7th pull up.
Skulls felt strong too. Made it to the 32.5kg for the set of 8 this time so moved up in all 4 sets. Only just managed the set of 8 with 31 last week.
When the weight don't increase, the reps did. Good session.0 -
Friday 1/7/2016
A) 2-Position Pause Deadlift
(120s rest)
130kg x 8 x 3 RDL
(90s rest)
Ramp up to 105kg x 8
C) Front Squat
(60s rest)
Ramp up to 85kg x 5
D1) Wide-Grip Bench
50kg x 4 x 17
D2) Pendlay Row
(45s rest)
52.5kg x 4 x 18
Rejig of plans meant I had free time today. Deadlifts starting to feel a touch more natural and I stopped over thinking every single element of setting up. Slight issue in timing of the bar leaving the ground but very minor. Weight moved more smoothly and felt lighter/as heavy as it is. Contact was better. Shins agree on that...
Front squats felt a bit more comfortable than I expected. I'll take that. It's a bit off my 5RM but the short rests between ramp up sets take a little off that.
All felt good, felt strong. Except for towards the end of the superset at the end when I felt as strong as a newborn lamb.0 -
Monday 4/7/2016
A) Squat
(120s rest)
95kg x 6 x 12 Box Squat (32x1)
(90s rest)
85kg x 5 x 5
C) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
22.5kg x 8
22.5kg x 7
D) Lat Pulldown
(90s rest)
92.5kg x 5 x 12
E) Split Squats
(90s rest)
50kg x 4 x 15 e/s
Spent some free time yesterday doing a bit of lower body stuff. Some Limber 11 stuff and then squats that started with feet together going out to about 1.5 times normal squat width, getting deeper and really focusing on pushing knees out (got black mini band involved as well). Really felt the benefit today.
Squats were fine. Widened the stance a big. Just a couple of inches but figured worth getting stronger in a slightly wider stance.
Back in the flats for box squats. Didn't make it easier. Started to get them better in the later sets.
Slight improvement in OHP. Set of 8 with 22.5s from 22s and extra rep on last set.
Time for either split squats or ab rollouts so did split squats this week. Took a bit of getting used to - haven't done 'em in ages. Found them tough enough to do at the end.0 -
Wednesday 6/7/2016
A) Deadlift
120kg x 3
130kg x 3
140kg x 1
160kg x 1
170kg x 1 RDL
60kg x 8
80kg x 8
100kg x 8
120kg x 8
C) Front Squat
40kg x 5
60kg x 5
80kg x 1
90kg x 1
95kg x 1
100kg x F
Swapped deadlifting with benching because coaching.
Not having done split squats for ages before Monday, lots of DOMS today. Fun times.
Slight change to 2-position pause deadlift: at 120kg the 1st rep was paused an inch off the ground, then just above the knee before lockout, 2nd rep was the pause just off the ground and lockout and last rep was straight up. Same at 130. 160kg was a bit ugly cos I rushed it once I had the bar. 170 was better and was an 8.5/9. But it's as much as I've pulled beltless.
Pretty sure the 120kg RDL set is a PR. By a distance the best I've done beltless anyway.
Don't think I've ever tried to front squat 85+ without a belt so happy the 95 felt smooth enough. Was sure I had the 100 coming out of the hole.
So some good beltless work and if nothing else it gives me confidence that I can go heavier than I thought I could without a belt.
But it's time to get a decent belt as well.
Feels like I'm getting closer to getting the setup and timing on the deadlift where I want it to be.
Edit: so I bought a belt...and a singlet to commit to entering a meet.0 -
Saturday 9/6/2016
A) Front Squat
(120s rest)
5 sets of 4, ramping up to 90kg x 4 Bench
(120s rest)
65kg x 4 x 10
65kg x 2 x 8
C) DB Press (30X0)
(90s rest)
4 x AMRAP with 20s:
19, 12, 12, 11
D) NG Pull Ups (3010)
(60s rest)
5 x 5
1 x 8
E) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
32.5kg x 10
32.5kg x 8
F) EZ Bar Preacher Curls
(60s rest)
27.5kgs x 10 x 9
Happy enough with front squats. 5RM is 92.5 so not far off it. Have tried widening out my stance to same as squat width to work my hips harder. Feels like much wider but it's only a couple of inches.
Bench was tough. None of the sets felt easy today. I can do 4-6 sets of 8-12 on thw program but going 6x10 the last while has me feeling like I have to get the same... I knew after 3 sets the 5th and 6th sets would be battles so I was looking at 8-10 for those. Was a bit disappointed initially but it's marginally most volume I've done on bench with shorter breaks (than 72.5x5x10).
Triceps died a death on 2nd set of db bench. Didn't expect the reps to fall off a cliff... Slow eccentric prolonged the burning. Ugh.
Pull ups felt much stronger than previous weeks though.
Forgot fractional plates for skulls so went up to 32.5kg on the set of 10 (would have been 31). Bigger jump than I wanted and triceps gave at 8 so took 15s-rest and finished.
Wrists didn't enjoy EZ bar. Back to DBs for curls.0 -
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Monday 11/7/2016
A) Squat
(120s rest)
100kg x 6 x 12 Box Squat (32x1)
(90s rest)
90kg x 5 x 5
C) DB OHP
(60s rest)
17.5kg x 15
18kg x 12
20kg x 10
22.5kg x 8
22.5kg x 7
D) Lat Pulldown
(60s rest)
87.5kg x 5 x 12
E) Ab Rollouts
(45s rest)
4 x 16
New belt arrived today so I gave it a run out today. Solid. I like. Squats felt strong. Reps in the tank at the end.
Box squats were the best yet. Held position better and more 'explosive' off the box.
Dropped a bit (5kg) off the lat pulldowns because I'd been been taking 90s rests til now and 60s rests today would have me missing reps if stayed same weight.
Played squash for the first time in 2 years yesterday. Thought it would take its toll on my legs today but squats felt great and some in the tank at the end. Win!0 -
Wednesday 13/7/2016
A) Mid-shin Pause Deadlift
(120s rest)
Sets of 3 up to 150kg x 3 High (~18") Box Step Up
Sets of 6 e/s
5kg each hand
7.5kg each hand
3 x 10kg each hand
C) RDLs
Sets of 6 up to 135kg x 6
D1) DB Bench
20kg x 4 x 15
D2) Pendlay Row
(45s rest)
55kg x 4 x 15
DLs felt really good. Holding positions so much better and it's starting to flow better. Some of them flew up surprisingly quickly. 140 felt better with the pause than I'd thought it would feel even as a straight rep. 150kg wasn't bad but it felt like 160 would have meant lost position. But happy with how they felt and cam build the volume at that point. The pleasant unpleasantness of tearing the shins off myself cos the bar isn't loosing contact. Woof!
Box step ups really show me where there'sa weakness so that's cool and now can work that weak link.
3RM on the RDL was 127.5 and that was with a belt. 135x6 sans belt is a new PR.
Had to go with DB bench at the end cos benches in use. Probably could have gone heavier but the benching last time out with 20s went 19, 12, 12, 11 so thought it was right for 4x15 but I forgot last day was after BB bench...
That was really enjoyable tonight. Felt really tuned in tonight.0 -
Friday 15/6/2016
A) Front Squat
(120s rest)
5 sets of 3, ramping up to 97.5kg x 3 Bench
(120s rest)
67.5kg x 3 x 10
67.5kg x 2 x 8
67.5kg x 9
C) DB Press (30X0)
(90s rest)
4 x AMRAP with 22.5s:
16, 12, 11, 10
D) NG Pull Ups (3010)
(60s rest)
5 x 5
1 x 8
E) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
32.5kg x 10
32.5kg x 8
F) Hammer Curls
(60s rest)
12.5kgs x 10 x 9
G) Cable Hip Abductions
(60s rest)
5 sets AMRAP each side
Hadn't intended having a go at 97.5kg on front squat cos it's my 3RM and I haven't spent long building it up again or at least or with much volume at the heavier weight. But equalling a 3RM at 7.50am is fine by me.
After 3 sets of 10 on the bench I decided to just go for 8 on 4th and 5th sets and see was there more on last set. Happy with that. Bar path was better on last 2 sets. Been moving my grip with around a bit across sets just to change the work a little.
DB benching AMRAP is a killer.
Skullcrushers were going great halfway through the set of 10 but then it kicked back and the second half was a struggle. Same on last set.
Cable hip abductions cos I had time to add in a bit more work for the glute med+min which we're working on.
250ish band pull aparts in there too.0 -
Monday 18/7/2016
A) Squat
(120s rest)
105kg x 6 x 12 Box Squat (32x1)
(90s rest)
95kg x 5 x 5
C) DB OHP (20X0)
(60s rest)
4 x AMRAP with 20kg DBs:
12, 12, 10, 9
D) Lat Pulldown
(60s rest)
90kg x 5 x 12
E) Ab Rollouts
(45s rest)
5 x 17
Nothing to note, per se, but most volume I've done at that weight. Took the rest ahead of last set out to 3 minutes though because heat.
It was so very hot. I felt like I was in an industrial-sized oven, basting in my own sweat.0 -
Wednesday 20/7/2016
A) Mid-shin Pause Deadlift
(120s rest)
150kg x 8 x 3 RDL
(90s rest)
4 x AMRAP with 120kg:
8, 8, 7, 6
C) High (~18") Box Step-Ups
(60s rest)
10kg DBs each hand
5 sets of 6 e/s
D1) Wide-Grip Bench
(60s rest)
55kg x 4 x 15
D2) Pendlay Rows
(45s rest)
55kg x 4 x 16
E) C2
1,000m row in 3.28.7
So after building up to a point where my positions were still just about intact with pauses on the DLs, I got to do plenty of paused triples at that weight to build strength at that point to push up the technical breakdown point. 3rd set was a bit sloppy but what I noticed is my sloppy reps are nowhere near as out of position as they used be. Wasn't flawless but I was happy with them because a couple of fundamental things felt better than they ever have done. Still not using a belt on them either so I can build it properly so I can use the belt better when it goes back on.
Got to push the RDLs with a heavy weight too. I'm inclined to be a bit too much on my heels though but I got better at keeping feet fully planted as I went. Pretty happy with the volume on them at that weight considering 120x8 was a beltless PR of some kind a few weeks back.
Row was last minute decision. Out of practice pacing and went out to slow and spent the last 350m reeling in a semi-decent time for me. Sub 3.25 wasn't happening with only 3/4 minutes break after pendlay rows. Good to have a go again though.0 -
Saturday 22/7/2016
A) Squat
(2-3 mins rest)
110kg x 6 x 12 Box Squat (32x1)
(90s rest)
100kg x 5 x 5
C) DB OHP (20X0)
(60s rest)
4 x AMRAP with 20kg DBs:
12, 12, 10, 9
D) Lat Pulldown
(60s rest)
92.5kg x 5 x 12
Switching up this week because the last few weeks have been deadlifting on Wednesday after squat on Monday and not been ideal but this week starts today (cos squash tomorrow - not a long term arrangement, unfortunately), bench on Monday and deadlift Wednesday.
Best volume at 110 was 3x10, 1x13 so happy to knock out 6x12. Pushed rests out closer to 3 mins for second half of squats because sense.
Box squats felt good. Bit more speed off the box and shoulders up with hips unlike some of the reps last time.
DB OHPs felt harder today though.
No time for ab rollouts or split squats.
Pretty happy with today's squatting. I knew it would be tough going but it has to be and I know I'm improving the foundations0 -
Monday 25/6/2016
A) Front Squat
(120s rest)
5 sets of 3, up to 97.5kg x 3...
...then 100kg x 3 Bench
(120s rest)
70kg x 10, 10, 9, 7, 6, 7
C) DB Press (30X0)
(90s rest)
4 x AMRAP with 22.5s:
16, 13, 12, 11
D) NG Pull Ups (3010)
(60s rest)
5 x 5
1 x 8
1 x 6
E) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
32.5kg x 10
32.5kg x 8
32.5kg x 5
F) Hammer Curls
15kgs x 9 x 8
G) C2
1,000m in 3.23.2
Decided to stay at 97.5 for top set of front squats because I felt they weren't solid enough the last day to move up. The 97.5x3 felt so strong I couldn't leave it there so hit 100kg x 3, a new 3RM and with another rep in the tank.
Bench felt really strong the first couple of sets. Was confident of knocking out some good volune. Then 4 reps into 4th set, strength deserted me.
Had intended to go to 25s for DB bench but no 25s free. At least it was marginally better than last week.
Didn't make it past 8 on 6th set of slow eccentric pull ups so added an extra AMRAP set after. Same on skullcrushers.0 -
Wednesday 27/7/2016
A) Deadlift
160kg x 1 pause just below knee
180kg x 1 beltless PR
190kg x 1 RDL
Sets of 5, up to
140kg x 5
C) Front Squat
100kg x F
D) C2
1,000m in 3.18.5
Forgot my belt so we had a look at where the beltless work had me. 20kg beltless PR is where. 10kg shy of belted PR, felt fine and position wasn't lost much.
Beltless PR on RDLs as well. I made a mistake in my log from 3 weeks ago when I had 135x6 down. It was 127.5x6, which was still a PR. 140kg x 5 felt great to do...to be able to do...and to feel confident I'd get 5 when I addressed the bar. Confidence PR more than anything.
Front squats felt a bit strange in my flats and was a bit more fatigued than I'd normally be going for a (beltless) PR so I don't mind.
Shaved 4.5s off my best time for 1,000m on C2 as well.0 -
Saturday 29/7/2016
A) Squat
(3-4 mins rest)
115kg x 6 x 12 Box Squat (32x1)
(90s rest)
105kg x 5 x 5
C) DB OHP (20X0)
(60s rest)
4 x AMRAP with 20kg DBs:
13, 12, 10, 9
D) Lat Pulldown
(60-90s rest)
95kg x 5 x 12
D) High (~18") Box Step Ups
(60s rest)
10kg x 5 x 6 e/s
Pretty happy with 6x12 at ~77%. Pushed rests out to 3 mins but was closer to 4 for last couple of sets. Depth check and they were well in.
1st couple of box squat sets were a bit sloppy. Just wasn't squatting to the box properly. Once I sorted that out, they went alright. Tough but alright.
Had time and instead of ab rollouts I did the step ups I didn't get to do on Wednesday. Tough session but enjoyed getting through it.0 -
Monday 1/8/2016
A) Front Squat
(120s rest)
5 sets of 3, up to 100kg x 3 Bench
(2-3 mins rest)
72.5kg x 9, 8, 7, 8, 6, 6,
C) DB Press (30X0)
(90s rest)
5 x AMRAP with 27.5kg DBs:
10, 7, 5, 5, 5
D) NG Pull Ups (3010)
(60s rest)
5 x 6
4 x 5
E) Skullcrushers
(60s rest)
27.5kgs x 15
30kg x 12
32.5kg x 10
32.5kg x 8
32.5kg x 7
Was a while since I had one of those sessions where everything felt heavy and was shít.
Front squat just felt heavy. Last week they all felt relatively comfortable but even the last warm up today at 87.5x3 felt as heavy as 100x3 last week. Meh.
A trend appeared when benching felt heavy. Pushed rests for the last 3 sets out to 3 mins. Wasn't particularly happy with the volume so added in an extra set at the end.
25s in use again and probably should have gone for more reps wit 22.5s but I was píssed off after bench so got 27.5s. Added an extra set as well because volume. And annoyed. Mostly the latter.
Just tried to keep the volume up across the board even if it took mote sets. Tend to recover quickly from this training.
Couple of things this morning threw plans all over the shop so ended up training with less food on board than I'd have liked. Maybe it was just one of those days but it didn't help matters. Note to self...0 -
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Wednesday 3/8/2016
A) Deadlift
160kg x 1
167.5kg x 1
180kg x 1
190kg x 1
202.5kg x 1 (PR)
210kg x 1 Speed Deadlift
100kg x 10 x 2
C) Hammer Curls
10kg DBs x 10 x 12
Remembered the belt today. Put it on at 160, which moved nicely as did 167.5. Lost the 180 out a bit but recovered it. Didn't make that mistake at 190 and that moved nicely so on to a small PR at 202.5. Then 210kg.
210 was a battle but I saw it through even if my face almost exploded. But given that it's all been about fixing some fundamental stuff like positions through the pull so far and haven't started to build volume yet, it will look better in a few months and 220 will be the battle
Some speed deads after to work on breathing at the bar.
Then some curls because curls.
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Friday 5/8/2016
A) Squat
(180s rest)
120kg x 4 x 10 Box Squat (32x1)
(120s rest)
Ramp up to 5RM:
132.5kg x 5
C) DB OHP (20X0)
(90s rest)
4 x AMRAP with 22.5kg DBs:
12, 10, 7, 7
D) Lat Pulldown
(90s rest)
97.5kg x 5 x 12
Not a single ache after DL the other night. Before getting the coaching with COH I'd still have been feeling it in my lower back. But yesterday, today...nothing. And felt really fresh today. Boom
Only ever done 2 sets of 120kg over ten (in both cases after 3x5 and then 3x8) so was good to get through 4x10 and comfortably so.
Box squats were working up to 5RM. Didn't really know what I'd be going for when I started. 115-120 maybe. After 3 reps of 100 I decided 120 was next. More in tank there so 132.5kg. Was leaning a bit too far forward on box for last 2 reps and made it harder. Probably could have gone to 135 instead of 132.5kg but after it, no chance.
Don't think I've ever noticed my delts burn as much as they did towards the end of the OHPs.
Everything felt strong today. Woof!0 -
Monday 8/8/2016
A) Bench
(120s rest)
75kg x 7, 7, 8, 6 DB Bench
(90s rest)
4 x AMRAP with 25s:
14, 11, 8, 8
C) NG Pull Ups (30X0)
(90s rest)
+10kg x 5 x 3
D) Skullcrushers
(60s rest)
28.5kgs x 15
31kg x 12
32.5kg x 10
33.5kg x 8
E) C2 Intervals
3 rounds: 500m row, 60s rest
1.37.9
1.39.0
1.41.0
Wasn't entirely sure what game plan to have for benching. Last training cycle I had 3x6, 1x6+ and got 7 on last set. So thought I'd pitch first 2 sets at 7 and see if 7+ was on in last 2 sets. 2nd set was a bit messy but still thought I could go up. But disappointed with last set but more volume and shorter rests than my previous at 75kg so I'll take it and improve it.
Sets of 3 on pull ups reads like a piece of pi$$ but I've learned never to underestimate the burn of the slow eccentric. Which is why I'd originally planned to just use 5kg but made a last minute change.
Nudged up the weight on 3/4 skullcrusher sets. Only 1kg but the 60s rests make going up and making all the reps tougher.
The C2 was just to sweat the last of the weekend's stag party out of my system. Had been aiming to keep them under 1.40 but halfway through the last row I realised not puking was about all I could hope for.0 -
Wednesday 10/8/2016
A) Deadlift
140kg x 5
160kg x 5
170kg x 5
140kg x 5 x 5 RDLs
(90s rest)
4 x AMRAP with 115kg:
8, 8, 8, 9
C) Front Squat
80kg x 5 x 5
D) Pendlay Row
(45s rest)
4 x AMRAP with 60kg:
13, 11, 10, 10
Worked up to the vicinity of a 5RM...in hindsight I should have gone up again cos it wasn't a grind at 170. Still far better and easier than previous 5RM. Dropped down for some volume.
By the time I got to front squats, I thought I would only have 1 set in me but happy to get the 5.
I iz ded but I enjoyed the hell out of that!0 -
Saturday 13/8/2016
A) Squat
(180s rest)
127.5kg x 3 sets AMRAP:
7, 7, 10 Box Squat (32x1)
(120s rest)
Ramp up to 137.5kg x 3
C) DB OHP (20X0)
(90s rest)
4 x AMRAP with 25kg DBs:
8, 7, 6, 6
D) Lat Pulldown
(90s rest)
100kg x 5 x 12
Last time at 127.5 went 3x4, 1x7 (which was a rep PR at that weight by a long way). Today had me down for 3 sets AMRAP and I had it in my head to go 7, 7, 7+ and get more reps in 3 than I managed in 4 last time. So I managed that.
Had thought I might try for 140 on box squats but wasn't confident I'd make 4 so 137.5 it was. Bit annoyed now I didn't see these out but my heel moved a little in my shoe and it threw me so I racked the bar after 3. I couldn't go again at that stage but I think I would have made the 4th but my head didn't there and then. Next time, fo' sho'.
OHPs were tough. Have never gone up to 25s before so happy enough to at least get them up to do any actual reps.
Bit annoyed about the box squats bit pretty happy with the squats. Moving in the right direction.0 -
100kg for 12 on lat pull downs :eek: Nice.
I just about hit 12 reps for the first set at 30kg the other day
Find my grip starts to go more than anything though. Was hoping this would disappear after a few weeks but not yet anyway 
Do you use a narrow or wide grip or does it matter? From looking round, it seems it doesn't make much of a difference but you can never trust the innernet.0 -
caviardreams wrote: »100kg for 12 on lat pull downs :eek: Nice.
I just about hit 12 reps for the first set at 30kg the other day Find my grip starts to go more than anything though. Was hoping this would disappear after a few weeks but not yet anyway
Do you use a narrow or wide grip or does it matter? From looking round, it seems it doesn't make much of a difference but you can never trust the innernet.
Can depend on the machine. It's one where the arms are on a pivot and you load plates and there doesn't seem to be much friction. I've used the other machine with the cables and plates and I wouldn't have got near 100x12. So the number isn't hugely relevant to me as long as I'm making progress.
It's not that wide. Probably middle of the grips cos it doesn't matter hugely and it feels most comfortable0 -
Monday 15/8/2016
A) Bench
(180s rest)
3 AMRAP sets with 80kg:
8, 7, 6 DB Bench
(90s rest)
4 x AMRAP with 27.5s:
11, 7, 6, 6
C) NG Pull Ups (30X0)
(60s rest)
+13.75kg x 5 x 3
D) Skullcrushers
(60s rest)
30kgs x 15
32.5kg x 12
32.5kg x 10
35kg x 5
D) C2 Intervals
500m: 1.36.6 (sh*tty C2 sliding all over)
E) Hammer Curls
(60s rest)
12.5kgs x 10 x 9
F) Cable Hip Abductions
(60s rest)
3 x AMRAP e/s
The bench target was 7, 6, 6 as a minimum but would have been happy with juat that after the way the last few weeks of benching have been. Could have been a bit smoother at times but they felt stronger than I expected. Actually, checking back, the best I did was 3x5, 1x6 so same volume in a set less tonight and a wee rep PR. Woof!
Forgot to bring fractionals so couldn't increase reps across skulls like I'd wanted. Knew I wouldn't get 8 with 35 after short rest but just wanted to go up a weight rather than stay at 32.5 again.
The C2 I started on was moving around the place so I went and did some curls after first 500m til the anchored one was free but it wasn't after curls so did some cable hip abductions0 -
Wednesday 17/8/2016
A) Deadlift
Ramp up to 180kg x 4
147.5kg x 4 x 5 Front Squat
82.5kg x 5 x 5
C) Pendlay Row
(45s rest)
62.5kg x 15, 12, 12
D) Hammer Curls
(60s rest)
10kgs x 5 x 15
Targeted 4 on DL at 180 based on last week. Or 4+ if it was there. Let bar get away from me on 3rd and took from what I had left for 4th but I got there. The sets at 147.5kg felt fine. Nice and crisp.
Front squat was tough enough but then it was as much volume as I've done at 82.5-85kg
Was told to go home and eat after the 3rd set of Pendlays. So I did. After some curls, obviously.
Good to get a reminder how heavy an 85% deadlift will feel if you lose the bar. Lesson learned.0 -
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Saturday 20/8/2016
A) Squat
135kg x 3 sets AMRAP:
6, 6, 9 Box Squat (32x1)
(120s rest)
Ramp up to 137.5kg x 4
C) DB OHP (20X0)
(90s rest)
4 x AMRAP with 25kg DBs:
9, 8, 6, 5
D) Lat Pulldown
(90s rest)
102.kg x 5 x 12
E) 'High' Box Step Ups
(60s rest)
12.5kg DBs each hand: 5 x 10 e/s
Last time round I went 3x2, 1x5 for 11 total reps at 135 so wanted something along the lines of 5,5,7 today. Knew I had more than one left in tank after 5th rep on 1st set so that moved the target to 6,6,8+. Pretty happy with 9 considering 6 was already a rep PR at 135.
Rests were 4.5-5 mins.
After 3rd rep at 137.5kg on box squat I was going for 5...but lost a fraction of tightness on 4th rep and ended up using too much completing that rep. Ugh.
The box I normally use for step ups was in use so nearest one is a bit lower at 15" so upped weight and reps. Lower box meant I felt it more in my quads but still felt it work hips as much.
I actually think I'm happier with the fact that I was confident of getting sets of 5 with 135kg than I am with the actual numbers.0
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