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I don't know what I'm doing but I know what I've done
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Alf Veedersane wrote: »Lat pulldowns supposed to be at 110 and when I was stripping the weights off at the end I copped the plates left on to keep the end weighted down were 1.25s and not the usual 2.5s. FFS.
I really have to try your magic +50kg lat PD setup sometime
what do band pull aparts do for you
I always thought they were just warm ups0 -
I really have to try your magic +50kg lat PD setup sometime
what do band pull aparts do for you
I always thought they were just warm ups
The BPAs are a good warm up and theyre not really any different here. Get the rear delts working and activate upper back muscles but it's not really any different to doing them at the start.0 -
Friday 24/3/2017
A) LB Squat
151kg x 5
115kg x 2 x 8
115kg x 20
Deficit Deadlift (~1.5" deficit)
165kg x 3 x 5
C) Hamstring Curl
92.5kg x 5 x 10
D) DB Chest-supported Row
27.5kg x 3 x 12
E1) Weighted Plank
+20kg x 3 x 65s
E2) DB Side Bend
42.5kg x 3 x 10
Had 150 in mind for this week but it 151kg for a psychological boost. Have done 3 doubles at 150 before so would have been a rep PR at 150 anyway. Supposed to be @8.5 but it was no more than 7.5 at most. Didn't realise that til the 3rd rep so I wasn't going up for another triple at that point so went again but 4th rep felt like an 8 so took a 5th and bumped up the back off sets. If I didn't have a deload next week, I wouldn't have pushed it a bit extra. Happy with the volume of back off sets too. 9 weeks to go and I'm starting to feel confident of a PR on the platform.
Deads were grand to start but my legs were pretty tired so I was finding it hard to keep the legs driving in last reps of sets. Felt a bit of a twinge in my right knee on last set and noticed the last 2 reps I had pushed the hips up to take the legs out of it, possibly subconsciously protecting the knee. Glad it was last set.
Used DB instead of KB for side bends just because wanted to up the weight a little. Wasn't going to 25kg plate for planks so just made them a touch longer.0 -
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Monday 27/3/2017
A) Deadlift
167.5 x 5 x 5 Squat
120kg x 6 x 5
C) Bench (@9)
65kg x 13, 11, 10
D) Elevated Split Squat
25kg DBs x 2 x 8 e/s
E1) Back Extension
+25kg x 3 x 10
E2) Banded Ab Pulldown
3 x 10
E3) DB Side Bend
45kg x 3 x 10 e/s
Managed to slice a chunk off top of my ring finger yesterday which made deadlifts a little uncomfortable, despite having mummified the sh*t out of it. Think I'm overthinking how low/high my hips are and need to get back to doing what felt good 6 months ago.
For so long 120kg was a big milestone for me. Daunting even. It still makes me smile to rep it with relative ease even though it's well shy of my last warm up for a comp. Guess it just reminds me of the value of perseverance, working hard and building0 -
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Wednesday 29/3/2017
A) Bench
80kg x 6 (@8)
57.5kg x 8, 20 Incline DB Bench
20kg x 2 x 15
C) Lat Pulldown
95kg x 2 x 20
D1) Lateral Raise
7kg x 2 x 25
D2) OH Rope Extension
2 x 25
Deload this week.
4 reps into benching 77.5, it wasn't going to be near an @8 for 6 reps so up to 80. The 6 reps at 80 was @8. Maybe @7.5. Comfortable, smooth, happy. Three or four weeks ago, 5 reps at 80 was @9. Moving in the right direction.
The rest was a pump-fest. Lats, chest and triceps felt hyoooej.0 -
Saturday 1/4/2017
A) Squat
145kg x 6 (@8)
102.5kg x 2 x 8 Hamstring Curl
80kg x 2 x 20
C) DB Chest-supported Row
22kg x 2 x 20
D1) Weighted Plank
+20kg x 2 x 60s
D2) KB Side Bend
37.5kg x 2 x 20
Figured the top set would be at 142.5. Last two warm up reps didn't feel great but I changed the weight on the bar to 145 and it was a solid 6 @8. Def no more than @8 anyway. Borderline @7.5 perhaps. Then I remembered that was my opener for last comp. Moving on up.0 -
Monday 3/4/2017
A) Deadlift
122.5 x 2 x 5 Elevated Split Squat
20kg DBs x 2 x 15 e/s
C) Back Extension
+17.5kg x 3 x 20
D1) Banded Ab Pulldown
3 x 20
D2) DB Side Bend
37.5kg x 3 x 20 e/s
Deload 3/3.
Today was grand. Bit of a pump from the split squats.
Enjoyed the deload in general. Been able to refresh but with enough weight for a single top set on bench and squat to keep it interesting0 -
Wednesday 5/4/2017
A) HB Squat (no belt/sleeves)
110kg x 5 x 4 Bench
82.5kg x 5
66kg x 5, 5, 12
C) Incline DB Bench
25kgs x 10
27.5kgs x 10
D) DB Chest-supported Row
25kg x 5 x 12
E1) Lateral Raises
12.5kg x 3 x 15
D2) OH Rope Extension
3 x 15
HB squats felt fine. Keeping torso upright so no problems.
Bench was just ok. 82.5 was spot on for 5 @9. Didn't feel as smooth as last week but it's not too far off.
Incline DB bench felt strong after though. It was 20s for 2x12 a month ago.
Feels like the start of the business end of this training cycle. Have targets for the comp in mind so gonna have to give this everything to get there.0 -
Saturday 8/4/2017
A) LB Squat
152.5kg x 5 (@9)
122.5kg x 5, 5, 13 Block Deadlift (~3" block)
175kg x 4, 4, 6
C) Hamstring Curl
90kg x 5 x 12
D) Lat Pulldown
102.5kg x 3 x 15
E1) Weighted Plank
+20kg x 3 x 60s
E2) DB Side Bend
40kg x 3 x 15
A set of 5 @9 with 95%. It's fair to say I'm happy with that. Last rep I got a bit loose and was caught forward. Ground it out. Confident there was another rep there though. A month ago 142.5 was an @8/8.5. Not a massive improvement but big mental boost to do 5 reps only 7.5kg shy of my max.
Back off sets are a higher % now so bit tougher on the last set than before. Moved nicely for the most part though.
Block pulls moved alright. Smooth enough.
Then I looked at the program and saw I still had all of the sets left to do...0 -
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Alf Veedersane wrote: »Test day will be the comp and I should have a new max but I intend to have at least tripled my current max by then
Probably a bit unrealistic to expect to squat 480kg by then0 -
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Monday 10/4/2017
A) Deadlift
175kg x 5 x 5 Squat
110kg x 8 x 5
C) Bench
66kg x 13, 11, 11
D) Bulgarian/Elevated Split Squats
22.5kg DBs x 2 x 10
E1) Back Extension
25kg x 3 x 12
E2) Barbell Shrugs
100kg x 3 x 12
Expected there to be more of a struggle with the last reps towards the end but there wasn't. Started to stop thinking and they came up faster, with more violent intent.
Squats were grand. First set was messy but was grand after that.
It always reads as being handy once squats are done but never works out that way.0 -
Wednesday 12/4/2017
A) HB Squat
115kg x 5 x 4 Bench
87.5kg x 4
70kg x 5, 5, 11
C) Flat DB Bench
30kgs x 2 x 10
D) DB Chest-supported Row
27.5kg x 5 x 12
E1) Lateral Raises
3 x 15
D2) OH Rope Extension
3 x 15
HB squats were ok. Last 2 sets were smooth.
Bench was ok. I'll give it a B-. Moved grip in a few mm on back off sets and it felt better.
Assumed the sets of flat DB bench would be with the 27.5s but felt handy a few reps in so up to 30s. Was 2x12 with 20s a month ago.0 -
Friday 14/4/2017
A) Squat
157.5kg x 4
125kg x 5, 5, 12 Pause Deadlift
175kg x 10 x 1
C) Hamstring Curl
5 x 10 (not sure of the weight)
D) Lat Pulldown
3 x 12 (not sure of the weight)
E1) Weighted Plank
20kg x 3 x 60s
D2) DB Side Bend
42kg x 3 x 12
Trained in the Warehouse Gym in Galway today. Was a few miles from Galway and realised I'd forgotten the knee sleeves.
It was a mental battle today. More mental that'll physical. Last time I trained here, the lack of familiarity was off-putting and everything felt heavier because of it. That thought lingered going in. (Never bothered me ahead of the meet in January but this place did, for some strange reason).
The top set was supposed to be @9. Was more like @9.5 when I locked it out. Would have gone again thinking I'd get it anyway if needed be. 2.5kg short of my max.
Should have had another 1 or 2 reps on back off sets but got too loose on 12th rep and made it harder to come out of the hole than it should have been. Reasonably happy with squats though.
The pause DLs felt gack at the start but the 5th one felt smooth and I kicked on from there.
Did planks in push-up position to make a bit harder cos a 5kg jump in weight seems a bridge too far just yet.0 -
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Monday 17/4/2017
A) Deadlift
180kg x 5 x 4 Bench
70kg x 12, 10, 10
C) Squat
117.5kg x 7 x 4
D1) Back Extension
27.5kg x 3 x 10
D2) Barbell Shrugs
110kg x 3 x 10
E) Bulgarian/Elevated Split Squats
25kg DBs x 2 x 8
Took a good while to loosen out after bus from Galway but felt alright on the top sets on DL. 1st set was a bit sloppy but the rest were good...mostly cos I injected more intent into the pull off the floor. Last set was the nicest (despite the last rep being a little on the slow side). Most volume I've ever done at 180kg anyway. 3x3 is most I've done at 180+ and that Was 187.5kg.
Not a rack to be had for love nor money so had to bench after DLs.
Shoulders felt gammy all day since I woke up. But no problem with them when it came to benching.
Made the squats look like they should from the first rep.
Moved elevated/Bulgarian split squats after drop set to give legs a break after squats. Split squats feeling stronger - noticing the improved stability on side that was lagging a bit when I started back at them a few weeks ago. Working those hip muscles, yo.
Expected to feel more sluggish, for everything to feel a touch heavier given the travelling today but it all felt good, felt stronk.0 -
Wednesday 19/4/2017
A) HB Squat
120kg x 5 x 3 Bench
90kg x 3
72.5kg x 5, 5, 10
C) Decline DB Bench
32.5kgs x 10, 9
D) DB Chest-supported Row
32.5kg x 5 x 8
E1) Lateral Raises
12.5kg x 3 x 10
D2) OH Rope Extension
3 x 10
HB squats were ok. Don't know what my maxes are at high bar but that's probably as heavy as I've gone.
Bench was ok. Didn't get bar back at the start of 3rd rep and made it more of a battle than I'd like. Back down sets and decline DB benching felt good though.0 -
Alf Veedersane wrote: »Wednesday 19/4/2017
A) HB Squat
120kg x 5 x 3 Bench
90kg x 3
72.5kg x 5, 5, 10
C) Decline DB Bench
32.5kgs x 10, 9
D) DB Chest-supported Row
32.5kg x 5 x 8
E1) Lateral Raises
12.5kg x 3 x 10
D2) OH Rope Extension
3 x 10
HB squats were ok. Don't know what my maxes are at high bar but that's probably as heavy as I've gone.
Bench was ok. Didn't get bar back at the start of 3rd rep and made it more of a battle than I'd like. Back down sets and decline DB benching felt good though.
How much extra can you lift low bar versus high bar0 -
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