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I don't know what I'm doing but I know what I've done
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Friday 21/4/2017
A) LB Squat
160kg x 3
165kg x 3
132.5kg x 5, 5, 13
Deficit Deadlift
177.5kg x 4, 4, 4
C) Hamstring Curl
95kg x 5 x 8
D) Lat Pulldown
112.5kg x 3 x 10
E1) Weighted Plank
+25kg x 3 x 60s
E2) DB Side Bend
45kg x 3 x 10
Was doing a bit of work on the flooring at home on Wednesday evening and had back spasm. Short one...But had another couple and it was a bit twitchy at times yesterday morning so I just decided to gauge things today and if anything happened, I'd head home. Took smaller jumps in warm up to gauge if there was going to be an issue before I got under the top set. 155 moved nicely so 160 was on.
The 160 seemed like an @8. I knew I'd cut the 2nd rep a touch high so pushed to 165kg and to bury them. I did but it would have been nice if the phone hadn't fallen over. I like to have these PRs for posterity. Anyway, really happy about that! Did not expect 165kg x 3 at all. Def a rep in the tank too! The 132.5kg x 13 is probably a PR too.
Kept volume on DL warm ups low so as not to risk aggravating the back even though it had been fine in squat but the times it seemed to spasm the lower back was in flexion so had to make sure that didn't happen. They felt good from that point of view. Moved a little slowly but smoothly nonetheless. The last set move the best but kept it conservative this week so as not to risk anything that might affect the next weeks.
All the rest was grand.0 -
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Monday 24/4/2017
A) Deadlift
187.5kg x 5 x 3 Squat
125kg x 6 x 4
C) Bench
72.5kg x 10, 10, 10
D) Bulgarian/Elevated Split Squats
27.5kg DBs x 2 x 6
E1) Back Extension
30kg x 3 x 8
E2) Barbell Shrugs
115kg x 3 x 8
Lasagne too close to deadlifting meant trying not to see it again was as tough as the deadlifting itself. Looking back, the most I've done with heavier was 3 doubles with 190kg so happy with the extra volume only 2.5kg shy of that.
Time for short deload and into prep for competition starting next week.0 -
Wednesday 26/4/2017
A) LB Squat
152.5kg x 6 (@8)
112.5kg x 2 x 8 Incline DB Bench
27.5kgs x 2 x 12
C) Hamstring Curl
87.5kg x 2 x 12
D) DB Chest-Supported Row
25kgs x 2 x 15
E1) Weighted Plank
+25kg x 2 x 60s
E2) DB Side Bend
42.5kg x 2 x 15
'Deload'. Would have been bench today and squat Saturday but first session in a long, long time on Friday so swapped...
On the 4th rep of 152.5kg I lost concentration and didn't keep upper back tight enough. Lost it forward. Went again. No chance of missing the second time. Possibly went too deep on 6th rep and lost a bit of tightness at the bottom making it a bit harder but was no bother. Last time I did 152.5 it was for 5 @9. Reps north of 150 is building the confidence. Depth not an issue.
Getting stronger across the DB bench variations too. Last time on incline it was a set of 10 with 25s then 27.5s.0 -
Saturday 29/4/2017
A) Bench
85kg x 6 (@8)
63.5kg x 2 x 8 DB Flat Bench
30kgs x 2 x 12
C) Lat Pulldown
102.5kg x 2 x 15
E1) Lateral Raise
10kg x 2 x 15
E2) OH Tricep Extension
2 x 15
Kinda thought a set of 6 @8 with 82.5kg might be just a touch too much today but 3 reps into set with 82.5kg it felt a bit lighter than it should. So on to 85kg. Nailed it. Pretty happy with that, cos wasn't happy how the triple with 90 felt last week so good to get a good set in and get back on track. Set up was really tight - think I've finally sorted that.
Misread what I had to do on Wednesday and mistakenly did the DB incline bench so just did flat bench today. More reps with the 30s. Excelsior.
Main take-home from today: bench when hungover.
Back into final phase of training on Monday for the last 4 weeks into the comp.0 -
Monday 1/5/2017
A) HB Squat
125kg x 5 x 5 Bench
90kg x 4 (@9.5)
77.5kg x 5, 5, 8
C) Incline DB Bench
30kgs x 8, 10
D) DB Chest-supported Row
30kg x 5 x 10
E) Tricep Pressdown
3 x 12 (pin 10)
And so we see the benefit of someone putting together a program for you cos I sure as hell wouldn't have planned to go at the high bar squat for 5x5 with 125 after how 5x3 with 120 felt ~10 days ago. But 5x5 with 125 went down without it being much of a fight.
Set of 4 @9.5 was called for on bench. After Saturday, it had to be with 90. Have never done more than 3 at 90 and no reps left in the tank either time. Left a rep there today. Moved smoothly too. Woof!
Incline bench was strong too. Probably a rep PR on 2nd set.
Everything moving nicely.0 -
Wednesday 3/5/2017
A) Squat
160kg x 4 (@9.5)
140kg x 5, 5, 7 Block Pulls
187.5kg x 3, 3, 4
C) Hamstring Curl
90kg x 5 x 10
D) Neutral Grip Lat Pulldown
3 x 10
E) Weighted Plank
+25kg x 3 x 60s
Went to 166kg for top set. After 1st rep I knew it wasn't on for 4 reps tonight. The rep was fine but it wasn't a 4 @9.5 tonight. So dropped back to 160kg. Was about right tonight. Maybe an @9. Bit disappointed not to put up something bigger...but I will. It's only 2 weeks since my 1RM was 160 and did it for 4 tonight with 1 in the tank. Don't think I could have fluked a triple at 165 the other week so I know it's there at least.
Bit more in the way of warm up sets for block pulls. Up in 20kg increments rather than going 60/100/140/160 like I have been lately cos I found my best set wasn't til the 3rd set of 5 working sets because I hadn't prepared myself properly. Seemed to work: 1st set was nice and crisp. Looked back and before last comp, I worked up to a triple at 190 so 3,3,4 at 187.5, and feeling better than the 190 did, means I feel like I'm on the right track again with my deadlift. Hamstrings know all about it already.0 -
Saturday 5/5/2017
A) Deadlift
195kg x 5 x 3 Squat
115kg x 8 x 3
C) Bench
77.5kg x 8, 8, 7
D) Bulgarian/Elevated Split Squats
27.5kg DBs x 2 x 8 e/s
E) Back Extension
30kg x 3 x 10
Well, that's a volume PR in that weight territory for the DL anyway. Last training cycle, the most I did was 3 doubles at 190 and 2 doubles at 200 the last heavy week before comp. Last rep on 3rd set was slow but didn't stop. Did make me wonder if I'd see out the last 2 sets in full. But then the 4th set felt lovely...just got tighter and it broke the floor more crisply. Was pretty damn happy after that set. Overall, that's as good as they have felt in a long time.
Edit: just realised 195 became my 3RM.
Was glad of the lower % squats afterwards.
Front of right delt felt a bit gammy after lying on my side all night so thought the benching would be poor enough but didn't notice it once I got going and happy enough with how the benching itself felt.0 -
Monday 8/5/2017
A) HB Squat
130kg x 4 x 4 Bench
95kg x 2+F
92.5kg x 3 (@9)
80kg x 4, 4, 8
C) Flat DB Bench
32.5kgs x 8, 10
D) DB Chest-supported Row
32.5kg x 5 x 10
E) Lateral Raise
3 x 12
Wtf high bar? That was more comfortable than I anticipated. 2 loose reps where didn't keep back tight enough gave myself a harder rep than I needed to. But that was solid. And saw clock after and realised I must have taken
mins between sets cos forgot phone to time.
Was pretty confident I'd make the 95x3 @9.5 but just couldn't lock out 3rd rep. Gave it a good 5 mins before conceding. The 92.5kg was comfortable despite making an absolute balls of the 2nd rep. I'd thought I'd be topping out with a triple with 93.5kg @9.5 before I came in, which seems about right. Never thought I wouldn't make 95 once I decided to load the bar with it though. Ah well...still a 3RM, I guess.
Rest was grand.0 -
Wednesday 10/5/2017
A) Squat
167.5kg x 3 (@9.5)
142.5kg x 3 x 4 Paused Deadlift
187.5kg x 8 x 1
C) Hamstring Curl
92.5kg x 5 x 10
D) Lat Pulldown
115kg x 3 x 10
E) Weighted Plank
+25kg x 3 x 60s
I thought about being conservative on the triple and put on 165 but I had done that before and despite last week, I went for 167.5kg. Triple felt good. Fu*king delighted with that.
Paused deadlifts were gack. Wasn't pulling the bar hard off the floor to the pause and wasn't keeping lats tight. Will need to address that at the weekend.0 -
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Alf Veedersane wrote: »Wednesday 10/5/2017
A) Squat
167.5kg x 3 (@9.5)
142.5kg x 3 x 4 Paused Deadlift
187.5kg x 8 x 1
C) Hamstring Curl
92.5kg x 5 x 10
D) Lat Pulldown
115kg x 3 x 10
E) Weighted Plank
+25kg x 3 x 60s
I thought about being conservative on the triple and put on 165 but I had done that before and despite last week, I went for 167.5kg. Triple felt good. Fu*king delighted with that.
Paused deadlifts were gack. Wasn't pulling the bar hard off the floor to the pause and wasn't keeping lats tight. Will need to address that at the weekend.
Quality stuff mate well done. How much are you weighing now?0 -
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