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I don't know what I'm doing but I know what I've done
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Wednesday 27/12/2017
A) Beltless Squat (180s rest)
132.5kg x 9, 9, 8, 8
GHRs (120s rest)
3 x AMRAP (4 kg DBs each hand)
drop DBs when max out and go to full on failure
C) Incline Press (90s rest)
67.5kg x 9, 7
D) Face Pulls (60s rest)
4 x 10 (ramping up weight)
2 dropsets
E) Barbell Shrugs
140kg x 4 x AMRAP
Skipped the optional workout yesterday to get a bit more rest in. Was still coughing up gunk so thought it wise. Felt vaguely normal today so back at it.
Sh*tty, unfocused 5th rep on first set was almost the last of the set. Second set was much better. Bar felt in a better position and keeping chest up as hips come up. Lost a little tightness in the glutes on 3rd set and clipped safeties that I normally wouldn't hit even though I'm comfortably below parallel all the time. No major problem just need to keep that tightness to get hips back under quickly.
Most volume I've done at 132.5 and beltless so happy with progress here.0 -
Friday 29/12/2017
A) Block Pulls (180s rest)
160kg x 10, 9, 8, 8 SSB Squat (120s rest)
102.5kgs x 9, 8, 7
C) Bench Press (90s rest)
77.5kg x 10, 8
D) Barbell Row (60s rest)
77.5kg x 4 x 10
E) Ab Rollouts (60s rest)
4 x AMRAP
Jesus, the first set of block pulls felt beautiful . They all felt good but it's just I was fresh for 1st one and bar was flying up and form was tight. Best they have felt in a while.
SSB squats felt off. Velcro on the neck pad was gone so it was just sitting on it. Felt knackered after 3 reps of 2nd set. Did not think 8 would happen. Was banjoed on last set.
Sloppy 7th rep on first bench set cost me an extra rep or 2. Fúckity. 2nd set was smooth.
Happy enough with that. Not sure how I managed the reps I did with SSB cos I felt so fatigued. I'll take it though. Week 6 in the bag.0 -
Monday 1/1/2018
A) Squat
150kg x 3 (@9) Bench
95kg x 3 (@9)
C1) Pull Ups
5 x 10
C2) Calf Raises
100+ reps (112.5 x 25, 24, 21, 18, 16)
D1) Tricep Pressdown
(Pin 10) 5 x 10
D2) Reverse Flys
8kg x 5 x 10
E) Hamstring Curl
85kg x 5 x 10
Deload week so just had a feel for how a couple of triples @9 would feel.
Squat was beltless, sleeveless and shoeless. After 6 weeks of high volume training, top level strength won't be there but pretty happy with 150kg @9. Not hugely happy with it cos I don't think I braced as hard as I should and should have had upper back tighter. But didn't completely lose it. Had to have a chat wirh myself after the 1st rep. Have never had the belt off at 140kg and definitely have had oly shoes on from 140 but was good to be able to do the triple 'naked' because apart from the actual physical benefit from them, there's a mental boost in not being reliant on things like sleeves and shoes.
Bench was technically a new 3RM but would have done that the last heavy bench day before the last comp except only a double was prescribed. Happy out with that.
Switched pull ups go proper grip (palms forward). Had been neutral grip these past couple of weeks since started the optional workouts.
Likely to have another dose of Calf DOMS after that too.
Good start to 2018.0 -
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Monday 8/1/2018
A) High Bar Squat
140kg x 1 (@8)
120 x 2 x 5 Close Grip Bench (paused)
82.5kg x 3 (@8)
80kg x 4 (@9)
72.5kg x 2 x 5
C) RDL (90s rest)
130kg x 4 x 10 (@8)
D) Barbell Row (60s rest)
Xkg x 4 x 12
E) 3-Way Planks (60s rest)
3 x 75s
New block of training. Still a lot of the same variations of the comp lifts but down goes the volume and up goes the intensity. Get to have a crack at something a bit heavier! Woof!
The 135kg squat was a little bit loose but thought if I tightened up more, there was more there. 140kg was much the same but the idea is a single @8 should be spot on, technically. It wasn't so didn't go heavier. Used the back off sets to work on a couple of things that I didn't get right on singles. Better.
I possibly could have gone for triple at 85 @8 but I find bench hard to gauge RPE on. Then the set of 4 @9 felt like triple with 85 would have been closer to @8. I'll known for next week.
RDLs felt tough with 90s rest.
Happy with how good I felt cos I was asked to dig a good mate out of a hole and played a sawker match yesterday. High rep squatting and pulling with short rests stood to me more than I expected. Didn't struggle in terms of cardio fitness at all. Did hurt my wrist in a fall so made sure to wrap it up tight for squats and CGBP.
Sore wrist was why I did planks instead of ab rollouts for E. Normal plank on first 60s, then side planks for each of other 2.0 -
Wednesday 10/1/2018
A) Beltless Squat
152.5kg x 1 (@8)
132.5kg x 2 x 5 Incline Bench
72.5kg x 3 (@8)
70kg x 4 (@9)
62.5kg x 2 x 5
C) SSB Good Morning (90s rest)
62.5kg x 4 x 10
D) Barbell Row (60s rest)
72.5kg x 4 x 12
E) Hanging Leg Raise (60s rest)
3 x AMRAP
Wrist was feeling sore on warm ups today. Strapped the sh*t out of it but it was hard to ignore. Nothing was as smooth as it should have been but the top rep was solid.
Incline was good. 72.5kg felt like a 5RM. I tend to get up to speed with these quickly enough so will be interesting to see how it goes the next 2 weeks because the top set is pretty close to my best. Think I did a max reps set of 3 in 70-75 before as my best on incline.
SSB Good Morning went well. Got my hinge on. Then hard through with the hips. PR by default: haven't done 'em in 21 months but heaviest I went was 52.5kg x 12.
D was supposed to be Barbell Row but no space so just went with the Seated Row and wider grip as if rowing a bar.
Enjoyed that.0 -
Friday 12/1/2018
A) Block Pulls
190kg x 1 @8
162.5kg x 2 x 5 SSB Squat
117.5kg x 3 (@8)
115kg x 4 (@9)
105kg x 2 x 5
C) Bench Press (90s rest)
80kg x 10, 5
D) Barbell Row (60s rest)
72.5kg x 4 x 12
E) Decline Bench Russian Twist (60s rest)
+15kg x 4 x AMRAP
Block pulls felt lovely! Left it at 190 because I think it was about a 7.5/8 so wasn't going to be pushing it up a whole lot more and didn't want to end up doing something that was 8.5/9. It felt really smooth though. Pretty sure it didn't feel that good, in terms of holding form, any previous time I was up at that weight. In hindsight, I was confident it would. Might be something in that...
SSB squats felt good uncharted territory because I had never done it with more than 102.5.
Because time, I did D, E, C (in that order) at lunch.
Triceps died the second set on bench. Was happy enough with the set of 10 though.
Rows were much stronger than earlier in the week when the last set was a 9+3. Good contraction and control. 75 next week.
Decline bench Russian twist was harder than standard ones. Ugh.0 -
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Sunday 14/1/2018
A) High Bar Squat
142.5kg x 1 (@8)
122.5kg x 3 Close Grip Bench (paused)
87.5kg x 3 (@8)
85kg x 4 (@9)
77.5kg x 2 x 5
C) Beltless RDLs (90s rest)
137.5kg x 4 x 8 (@8)
D) Barbell Row (60s rest)
77.5kg x 4 x 10
E) 3-Way Ab Rollout (60s rest)
3 x 75s
Not sure what's going to happen with training this week but I had an opportunity today - I needed it. Mentally. To be inside a rack-sized bubble, population: me, bar and plates. Mindfulness.
142.5 moved better than the 140 did last week. Bar went up and down in a straight line. Only 2.5kg better but execution was much better.
Had to rack on 3rd rep of what was supposed to be 2 sets of 5 with 122.5. I had thought the belt buckle was digging into the inside of my thigh til I realised on 3rd rep it was the adductor. Hope it's just a light strain.
CGBP felt good. Had gone for 85 to be my top set but it felt like @7/7.5 so I went up to 87.5kg. That was probably @8.5 so hoping to make it feel better than that next week. At least my wrist is feeling better...
Bit pissed off about the thigh injury but training today was needed.0 -
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Wednesday 17/1/2018
A) Beltless Squat
157.5kg x 1 (@8)
135kg x 2 x 5 Incline Bench
75kg x 3 (@8)
72.5kg x 4 (@9)
65kg x 2 x 5
C) SSB Good Morning (90s rest)
65kg x 4 x 8
D) Barbell Row (60s rest)
77.5kg x 4 x 10
E) Hanging Leg Raise (60s rest)
3 x AMRAP
Busy racks so started with Incline bench. Top set @8 was solid and so was the 4@9. Happy with those markers.
Squat was feeling good. Dialled in the focus and the weight moved well. No sign of adductor discomfort even though I couldn't push the ROM with some stretching in warm up. 157.5 was just at 8 and felt smoother than the 155 last week. Happy to squat @8 within 12.5kg of my comp max. Wrist was at me a bit on back-off sets.
Thought I'd be able to go to 67.5 on SSB GM but it just didn't feel on from start so went with 65. Was tougher than sets of 10 with 62.5 last week suggested it might be.
Rows felt strong as well!
Kinda expected numbers to be lower these past 2 sessions.0 -
Friday 19/1/2018
A) Block Pulls
195kg x 1 @8
167.5kg x 2 x 5 SSB Squat
117.5kg x 3 (@8)
115kg x 4 (@9)
107.5kg x 2 x 5
C) Bench Press (90s rest)
82.5kg x 9, 5
D) Barbell Row (60s rest)
80kg x 4 x 10
E) Decline Bench Russian Twist (60s rest)
+20kg x 3 x AMRAP
Delighted with how the 195 felt. Walked up to it expecting it to come up smoothly and so it did. F**king A. That said, it should feel like that but it just hasn't in a loooong time.
SSB felt a little harder this week. Mostly cos last week I completely I forgot to do the 2 back-off sets of 5 after the top single on block pulls beforehand so I was a bit fresher for SSB last week. Neck pad sliding about wasn't especially helpful today but that was more a mental thing. Happy enough to match last week's top sets and make a bit of profit on the back-off sets.
Did C-E at lunch because time.
Last rep of the 9 on bench was sslllooooooooowwwwwww so I knew wouldn't be lots of reps in 2nd set but I'll take the 5. The 90s between sets disappeared far too quickly.
Rows felt strong...stronger than I expected.0 -
Monday 22/1/2018
A) High Bar Squat
155kg x 1 (@8)
132.5kg x 2 x 5 Close Grip Bench (paused)
90kg x 3 (@8)
87.5kg x 4 (@9)
80kg x 2 x 5
C) Beltless RDLs (90s rest)
145kg x 4 x 6 (@8)
D) Barbell Row (60s rest)
85kg x 4 x 8
E) Hanging Leg Raises (60s rest)
3 x AMRAP
What a fu*king session. High bar felt beautiful from the first warm up rep. Perfectly straight bar path and quick. Ended up in a 12.5kg PR on high bar and @8. All I can say is 'lol'.
Pretty sure the 90 for 3 @8 on CGBP is a PR as well.
To be fair, they're not something I've done regularly enough - high bar squat and close grip bench - to be a big deal in and of themselves but the elements of the lifts that translate to the competition lifts felt really good and they're good good markers as well.0 -
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Wednesday 24/1/2018
A) Beltless Squat
165kg x 1 (@8)
142.5kg x 2 x 5 Incline Bench
75kg x 3 (@8)
72.5kg x 4 (@9)
67.5kg x 2 x 5
C) SSB Good Morning (90s rest)
67.5kg x 4 x 6
D) Barbell Row (60s rest)
85kg x 4 x 8
E) 3-direction Ab Rollout (60s rest)
3 x AMRAP
Had a top single of 162.5kg in mind if all went well but 155kg felt good so it would have been rude not to go for 165. Up it came. Slowish but def 2 in the tank. A1, Shardin.
Wrist felt shítty on the back off sets. Will have Ibuprofen for dessert.
Had wanted more on top set of 3 on incline but not tonight, Josephine. The set of 4 after just felt more solid so I added 2.5kg onto sets of 5 to get more on last week without making it so that any reps were slow.
SSB GMs and rows felt good to.
It's mad. It's almost like a good program and being consistent yields results. How about that!0 -
Friday 26/1/2018
A) Block Pulls
202.5kg x 1 @8
172.5kg x 2 x 5 SSB Squat
122.5kg x 3 (@8)
120g x 4 (@9)
107.5kg x 2 x 5
C) Bench Press (90s rest)
85kg x 9, 4
D) Barbell Row (60s rest)
85kg x 4 x 8
E) Decline Bench Russian Twist (60s rest)
+20kg x 3 x AMRAP
Block pulls didn't seem to feel as easy on warm ups as last week but they didn't feel hard all the way up to 180 anyway. 192.5 didn't feel quite at an @8 so up to 202.5kg. That was juuuust right. For whatever reason, I had to bat away some doubt before the top single. Was a bit loose on first back off set bit second was spot on. Bar nice and close through all the reps.
Last warm up on SSB at 115 moved so nicely I popped up to 122.5. I don't think I've squatted as well with the SSB as I did from the last warm up on.
Bench was much better than last week. Better pausing and leg drive. Last rep on first set was slow and cost me a 5th on second set but I'm more interested on what I get on 1st set and just go to failure on 2nd. It's a rep max at 85kg.
It has been a good week of training.0 -
Monday 29/1/2018
A) Pause Squat
157.5kg x 1 (@8)
152.5kg x 3 (@9)
137.5kg x 2 x 5 2-ct Pause Bench(supposed to be pin press)
90kg x 3 (@8)
87.5kg x 4 (@9)
80kg x 2 x 5
C) Beltless Deadlift + 2 x RDL (120s rest)
125kg x 4 x 5 (@9)
D) Weighted NG Pull Ups (120s rest)
+2.5kg x 4 x 12
E) Weighted Plank (90s rest)
+15kg x 4 x max
So...a new block of training!
Gym was busy so started with pull ups.
Squats went well. Last time I did paused squats (March 2016) it was with 105kg. I thought somewhere mid 140s would be about right. I knew 150 felt alright but looked even quicker so up to 157.5kg. Think it was about right for an @8. Bit loose on the set of 3 @9 but will make that better next week.
Need power rack for pin press so usually means some waiting! So on to 'deadlifts'. I possibly underestimated this when I saw 4 sets of 5 but each set is 5 deadlifts and 10 RDLs. F*ck me, that was not easy.
After all that, no free power rack to pin press in so did a solid 1-1000-2-1000 count pause to let stretch reflex die off and make me generate all the power from dead. Reasonably happy with the 90x3 @8 cos I was holding the pause a lot longer than a comp pause.0 -
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Wednesday 31/1/2018
A) Squat
170kg x 1 (@8)
162.5kg x 3 (@9)
147.5kg x 2 x 5 Wide-Grip Bench
82.5kg x 3 (@8)
80kg x 4 (@9)
72.5kg x 2 x 5
C) SSB Good Morning (120s rest)
70kg x 6 x 5 (@8)
D) Seated Row (120s rest)
120kg x 4 x 8
E) Hanging Leg Raise (90s rest)
3 x AMRAP
Interesting that I'm underwhelmed by my comp PR @8. The bar has been raised these past few weeks, I guess.
Wide bench just feels weird. More alien than close grip anyway...which makes sense since my bench feels more tricepy. Index out on rings.
SSB GMs worked the glutes and hams anyway. Feeling a little less awkward on them.0 -
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"The bar has been raised these past few weeks, I guess."
http://media.giphy.com/media/iGHbjYrUftITS/giphy.gif
For someone who loves a pun, that was completely unintended. 0 -
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