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I don't know what I'm doing but I know what I've done
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Monday 5/6/2017
A) Tempo Squats @8 (30X0)
115kg x 13, 13, 12, 12, 13
Narrow Stance HB Squats
82.5kg x 20, 19
C) Lat Pulldown
110kgs x 3 x 10
D1) Seated Hamstring Curl
87.5kg x 3 x 12
D2) EZ Bar Curl
25kg x 3 x 15
Hadn't got new programme with me so I kicked off with something similar to what I started back into after last comp, because volume, albeit a touch heavier. Squats done sans belt and knee sleeves.
Pretty tough - that slow eccentric is killer - but I think i was more prepared to have to dig in from the off this time so didn't feel like death would be preferable to more sets this time.
Pins and needles from hand to elbow from about rep 8 on sets 3 and 4 were not helpful.
Had to play around with grip width on high bar squats because narrower grip I normally have was aggravating elbow/forearm.
Had to skip ab rollouts at the end because time.0 -
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Wednesday 7/6/2017
A) Squats
112.5kg x 4 x 8
112.5kg x 12 Bench
65kg x 4 x 8
C) Floor Press
50kg x 4 x 10
D) Snatch Grip Block Pulls
140kg x 5 x 5
Underestimated that. Legs were still DOMS'd to f*ck but felt loose after warming up with the bar.
Focused harder on forcing knees out on squats. Was tired on last set so rather than grind them out I racked - I'll be fresher next week.
Snatch grip block pulls were killer. Index finger about 2.5" outside rings. They stayed solid but Jesus my lats and upper back will feel that tomorrow.
Signed up for ABS Open in August so 8 weeks from this weekend coming. Because why not.0 -
Saturday 10/6/2017
A) Squat
97.5kg x 4 x 12 Bench
72.5kg x 4 x 6
C) Close Grip Bench
62.5kg x 2 x 12 (@8)
60kg x 3 x 12
D) Bent Over Row
70kg x 4 x 10
E) C2
500m row in 1.31.6
Shook off the residue of DOMS with that. Thank f**k. Everything felt a touch fresher, a touch lighter.
The close grip bench felt...voluminous.
The goal is zero sloppy reps. In higher rep training I can be guilty of being a bit lax on occasion but have to start thinking of those as wasted reps and perform everything like a single in comp.
The 1.31.6 is up there with my fastest ever 500m. A pleasant surprise.0 -
Monday 12/6/2017
A) Bench
76kg x 3 x 6
73kg x 10 Deadlift
167.5kg x 5 x 5
C) Snatch Grip RDL
100kgs x 4 x 10
D) Lat Pulldown
95kg x 2 x 10
100kg x 5 x 10
I'd based my bench off a max of 100...until I was told to base it off my actual max of 97.5 hence the drop to 73 for last set. Grand.
Had let bad habits slip back in on deadlift so slowed the eccentric to keep more control and start the next rep in position similar to 1st rep. Took a bit of getting into but reps felt more consistent.
Re-racking after snatch grip RDLs is like playing a form of Russian Roulette where the gun is pointed at your little finger.
Lats were minced when I got to lat pulldowns. Dropped weight. Then put it back on after 2 sets when I realised I could knock out decent sets of 10 with the weight.
Had thought I might bang out a quick 500m on C2 at the end. But lol.0 -
Wednesday 14/6/2017
A) Squat
117.5kg x 4 x 8
117.5kg x 17 Bench
66kg x 4 x 8
C) Floor Preas
65kg x 4 x 10
D) Snatch Grip Block Pull
145kg x 3 x 5
145kg x 3
Squats felt stronger than last week anyway. Left a couple in the tank so happy enough.
Looks like last week was just readjusting to a bit more volume. Benching felt as easy as it should. Nice, crisp reps.
No racks for floor press so went with DBs. An exercise I think helped my bench a lot heading into January comp. Thought 4x10 with 27.5s would be at my limit based on how they went a few months back (only sets of 8 with 30s, I think) but 27.5s felt light. 30s felt good.
Wrist strap snapped on last warm up for SG block pulls, which was less than helpful. The other went at the top of the 3rd rep of the 4th set and the bar fell. Double OH would have been fine for standard grip pulls but snatch grip wasn't happening so that was that.0 -
Friday 16/6/2017
A) Squat
101kg x 4 x 12 Bench
73.5kg x 4 x 6
C) Close Grip Bench
62.5kg x 4 x 12
60kg x 12
D) Bent Over Row
72.5kg x 4 x 10
E) C2
500m row in 1.30.3
Squats were cardio but grand. As they should be.
Bench was graaaand.
Was getting some leucine from Bulk Powders so ordered their wrist straps...good quality. Just feel different to the old, broken ones with their rubber grips. Expected them to be a bit sh*t, tbh, but happy enough.
Gutted I didn't make it below 1.30 for the 500m but it's a PB and I'll definitely be under the next time. Was just the timing of the last stroke.
Mutherajayzus! The heat! The sweat!!0 -
Alf Veedersane wrote: »Friday 16/6/2017
A) Squat
101kg x 4 x 12 Bench
73.5kg x 4 x 6
C) Close Grip Bench
62.5kg x 4 x 12
60kg x 12
D) Bent Over Row
72.5kg x 4 x 10
E) C2
500m row in 1.30.3
Squats were cardio but grand. As they should be.
Bench was graaaand.
Was getting some leucine from Bulk Powders so ordered their wrist straps...good quality. Just feel different to the old, broken ones with their rubber grips. Expected them to be a bit sh*t, tbh, but happy enough.
Gutted I didn't make it below 1.30 for the 500m but it's a PB and I'll definitely be under the next time. Was just the timing of the last stroke.
Mutherajayzus! The heat! The sweat!!
What does leucine do?0 -
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Monday 19/6/2017
A) Bench
75kg x 3 x 6
75kg x 11 Deadlift
170kg x 5 x 5
C) Snatch Grip RDL
105kgs x 4 x 10
D) Lat Pulldown
105kg x 5 (or 6) x 10
Bench was grand. Left one in the tank.
Deadlift felt lovely from the 1st rep. Was feeling all the right muscles kicking in.
Form on RDLs has been much better. I think I've had a habit of not pushing my hips back enough when they started to feel heavy but made sure to keep pushing them back to make sure i was getting the full benefit for the deadlift.0 -
Thursday 22/6/2017
A) Squat
122.5kg x 4 x 6
122.5kg x 18 Bench
68.5kg x 4 x 6
C) DB Floor Press
kg x 4 x 8
D) Snatch Grip Block Pull
150kg x 5 x 4
Work was nuts this week so training got messed about a bit.
Pretty sure the 18 reps is a PR for the weight. Not a huge PR but I'll take any PR. Left 2ish in the tank for later (SG block pulls).
Bench was grand. Worked on leg drive and bar path.
No rack for floor press so DBs again. 32.5s felt strong.
Snatch grip block pulls felt nice. Was side on to mirror so used warm ups to align how they felt when I was getting my hips right. Nice 'n' clean.0 -
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