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I don't know what I'm doing but I know what I've done
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Friday 25/8/2017
A) Sumo Deadlift
135kg x 5 x 10
Close Grip Bench
65kg x 4 x 10
C) Incline Bench
55kgs x 5 x 10
D1) Bent Over Row
70kg x 4 x 12
D2) Ab Pulldown
110 reps (27, 28, 27, 28)
Sumo felt a touch better again. Have to keep the focus on starting position for every rep and not let hips start too high. Was better than last week and kept it tight through all the reps. 1st and 5th sets were the best.
Even if I was doing conventional, I'd be DLing at this weight but happy to keep weight low and get the movement right.
Bench variations and rows feeling solid.
Ab pulldowns...ugh. Guess I'm getting it right because burning.0 -
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Wednesday 30/8/2017
A) Squat (no belt or sleeves)
111kg x 4 x 10
111kg x 17 Wide Grip Bench
62.5kg x 4 x 8
C) DB OHP
25kgs x 4 x 8
D1) Lat Pulldown
112.5kg x 5 x 10
D2) Back Extension
120 reps w/ 8kg (28, 29, 27, 26, 10)
Knees felt bit uncomfortable starting squats so I warmed up a bit more and that did the job. Left a couple in the tank on last set so I'm happy enough to get 17 and be recovered pretty quickly.
Illegally-wide grip continued to be handy...so slowed the eccentric right down.
I think that might actually be the most I've done across 4 sets of DB OHP with 25s. As far as I can see, previous best was 9,9,6,5. Didn't expect that! Just checked where I was previously with it at that weight.
Back extension still brutalises me. Felt it a lot more in glutes and hamstrings and not so much in lower back today.0 -
Friday 1/9/2017
A) Sumo Deadlift
142.5kg x 5 x 8 Close Grip Bench
68.5kg x 4 x 8
C) Incline Bench
57.5kgs x 5 x 8
D1) Bent Over Row
75kg x 4 x 10
D2) Ab Pulldown
120 reps (5x24)
Was at GoQuest yesterday - bit like a cross between us The Crystal Maze and The Cube. Deadly craic til I felt my shoulder wrench on monkey bars. Wasn't sure how the benching would feel...especially incline bench.
Sumo felt a bit better again. Even slightly off and it feels a mile off so feeling like I'm getting a feel for it. Plenty of road to travel before I have it down but getting a better feel for it every week.
CGBP felt fine...and then incline felt fine. Easy and no shoulder problem. Woof!0 -
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Wednesday 6/9/2017
A) Squat
117.5kg x 5 x 8
117.5kg x 15 Bench
66kg x 5 x 8
C) Double Pause Deads
130kgs x 8 x 3
D) Overhead Press
40kg x 5 x 10
New block of training. The word 'deadlift' will feature a lot in this log for the next few weeks.
Had a headcold the last couple of days. Tired and felt sh*t again but time is of the essence so went in to get that done.
Squats felt awful for first few sets - thought I was likely to puke in the hole at some stage. 4th was probably first set I didn't feel like that. AMRAP set was a few reps shy of what I'd have wanted to get (18+) but given how I felt, I'll take it and build on it next week.
Bench was nice and smooth, as you'd expect.
Deads were conventional (there will be a mix of conventional and sumo for next few weeks). The pause was just below the knee on the way up and again on way down. I like the principle behind pausing on the way up and way down. Much more control of the whole rep rather than just to the top.
Have to go trawl the log/log books to find last time barbell OHP was part of the program. Long time (inb4 fi dolla). Edit: Did a search and barbell OHP last appeared in my log 20 months ago.0 -
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Friday 8/9/2017
A) Squat
101kg x 5 x 12 Bench
72.5kg x 6 x 6
C) Sumo Deadlift
150kg x 5 x 5
D) Close Grip Floor Press
67.5kg x 4 x 10
Took a day off work so got workout done early.
Cardio squats were grand. 'No belt/sleeves' isn't a stipulation now but didn't bother anyway. They felt good.
Bench moved nicely. As it should.
Still feeling my way through sumo. Not resetting with my hips low enough after first rep. Worked on that and it improved across the sets. Widened my stance on last set and felt a bit stronger.
Happy with the close grip floor press. Bit heavier than I thought I'd manage for 4x10 based on normal floor press last cycle. Pausing actually makes it easier as well.0 -
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Monday 11/9/2017
A) Bench
76kg x 5 x 6
76kg x 10 Conventional Deadlift
162.5kg x 5 x 5
C) Front Squat
75kgs x 4 x 10
D) Proppa Pull Ups
+10kg x 5 x 6
I'm almost sure that's the most volume I've done at ~ that weight on bench anyway. Possibly a rep PR as well. But that says more about how pants my bench has been til now more than anything else.
Pulling conventional felt different but felt like I worked myself into a better position to begin the pull from. Need to keep my chest up a bit more but was getting my hips down right and they did feel good and moved quickly. Happy out!
Had to do pull ups before front squats...and I knew that high rep front squats would suck donkey balls after.
And they did. Hadn't done front squats since last November so took a bit to get used to them. They felt alien. Slightly tired lats made keeping elbows high was hard on last few reps and wrists felt it even though I'd loosened up lats and triceps a good bit.
Happy with that session.0
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