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I don't know what I'm doing but I know what I've done
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Thursday 12/4/2018
A) Bench
70kg x 8 x 5
3" Lunchbox Press
92.5kg x 2 (@7)
97.5kg x 2 (@8)
105kg x 2 (@9)
85kg x 3 x 5
C) Pendlay Row
72.5kg x 5 x 9
D) Single Arm Low Pulley Row
4 x 8
E) Tricep Pressdown
3 x 10
Time is tight for training the next few days so trying to get the work done when I can. So did A and E at lunchtime. Wasn't doing lunchbox press straight after bench volume so not too fatigued on top doubles. 100x3 was @10 last week and 105x2 @9 tells that story. Nearly made a balls of the bar path on the second rep but got it back on track.
Pendlays were much stronger this week.0 -
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Saturday 14/4/2018
A) Deficit Deadlift
180kg x 2 (@6)
187.5kg x 2 (@7)
195kg x 2 (@8)
150kg x 3 x 5 Beltless Squat
135kg x 8 x 5
C) GHR
+10kg x 4 x 8
D) Ab Rollouts
10 rounds 40s on, 20s rest
E) Double Overhand Barbell Holds
4 x 60s (with 75kg)
Really happy with the deficits. Had to beat my mind into submission at first and then just get myself into position and rip it up. Heaviest deficits I've ever done. Working up in the @8 range had helped start to rebuild deadlift confidence.
Squats were heavy at the start but were grand after. Quite probably most beltless volume I've done at that weight.
Hell of a pump in my forearms from the barbell holds.
Edit: I know there will be a new kind of ab DOMS tomorrow...0 -
Monday 16/4/2018
A) Beltless High Bar Squat
107.5kg x 6 x 5 Incline Bench
80kg x 3 (@10)
60kg x 8, 8, 8, 10
C) Decline DB Bench
32.5kgs x 2 x 8
30kgs x 2 x 8
D) Lat Pulldown
125kg x 5 x 8
D) Reverse DB Flys
8kg x 5 x 10
Motherajayzus...the ab DOMS were not pleasant. No matter what I did or how little I thought I engaged my abs in anything, they hurt. Also, the tail end of my first proper hangover...
High bar feeling good. Up and down, technically much better than was before and it's only 60% but getting it right now is part of the deal.
The triple on bench wasn't supposed to be @10. First rep was slick. Second wasn't that bad, I didn't think but probably a bit too straight up. Last took half an hour to lock out.
Don't think my lats have ever felt the pulldowns as much as they did today. A deep burn.
An enjoyable block of training done. Good markers have been put down.0 -
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Wednesday 11/4/2018
A) Squat
152.5kg x 5 (@8)
150kg x 6 (@9)
120kg x 5, 5, 5, 15 SLDL
132.5kg x 5, 5, 5, 10
C) Hamstring Curl
82.5kg x 5 x 15
D) Chest-Supported DB Row
22.5kgs x 3 x 20
E) Hanging Leg Raises
10 rounds: 35s on, 25s rest
Spent the whole day on my feet doing presentations except for the 45 mins at lunch so felt a little tired going training. Had a knee twinge when I started squat warm ups - rolled muscles around knee but not much joy. Felt it less when knee sleeves went on. Happy enough with the set of 5 @9, all things considered. Cut the AMRAP with 120 a couple of reps shy to leave a lil sum'in sum'in in the tank for SLDLs.
SLDLs brutalised my hams and glutes. Was glad of the shortened sets. Happy with the volume on those. Was not glad of the hammer curls after.
Dropped back to 22.5s for the rows cos I was getting drained by then.
Fukt.0 -
Friday 20/4/2018
A) Bench
72.5kg x 6 x 5 Pin Press (mid range)
90kg x 4 (@7)
92.5kg x 4 (@8)
100kg x 4 (@9)
85kg x 2 x 5
C) Barbell Row
65kg x 5 x 15
D) Neutral-Grip DB Floor Press
25kgs x 3 x 15
E) Tricep Pressdown
2 x 20
Bench was grand. Snappy enough.
Pin press had pins just below mid range - gauged where that was by pin markings. Happy with the top set.
Tweaked technique slightly on rows and they were much more solid through to the end.
Sweat like a muhfugga.0 -
Saturday 21/4/2018
A) Deadlift
167.5kg x 5 (@6)
172.5kg x 5 (@7)
180kg x 5 (@8)
155kg x 2 x 5 Squat
122.5kg x 6 x 5
C) SSB Good Morning (onto pins)
65kg x 3 x 12
E) DB Row
37.5kgs x 3 x 12 (each side)
D) 3-Way Plank
10 rounds 60s on, 25s
Deads moved well. Need to remember to push my knees out but other than that, felt like they moved well enough.
Squats were fine. Except for the headphone jack digging a lump out of my side on last set.
SSB GMs were good for the hams and glutes and making sure you hold position.
Good day. Rounded off with some ice cold hydration...0 -
Monday 23/4/2018
A) High Bar Squat
110kg x 5 x 5 Bench
90kg x 5 (@8.5)
87.5kg x 6 (@9)
70kg x 5, 5, 5, 13
C) Incline DB Bench
25kgs x 2 x 12
D) Lat Pulldown
102.5kg x 5 x 15
E) Band Pull-apart
5 x 20
Probably the best day of training to have the day after a wedding and setting up camp in the residents' bar after....
Can wear the belt on high bar but they moved so well last week without, I left it off. Moved smoothly.
Set of 5 with 87.5kg felt like an @7. The set at 90 felt a bit more on the @8.5. Knew after the AMRAP with 70kg I'd have to revise my expectations on what I'd be incline pressing.
Survival.0 -
Wednesday 11/4/2018
A) Chest-Supported DB Row
25kgs x 3 x 20 Squat
162.5kg x 4 (@8)
160kg x 5 (@9)
127.5kg x 5, 5, 5, 13
C) SLDL
137.5kg x 5, 5, 5, 10
Didn't think I'd get to train today and won't be able to train until Saturday so was going to write off the week. But got in late.
No racks free so did the DB Rows first.
All things considered, I'm happy enough with the squats...they weren't the best squats I'll do but got through them! Had thought I'd gone heavier last week.
SLDLs did a number on my glutes and hams again. Happy with how they felt though.
Just really happy to have been able to train today!0 -
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Saturday 28/4/2018
A) Deadlift
172.5kg x 4 (@6)
180kg x 4 (@7)
190kg x 4 (@8)
162.5kg x 2 x 5 Pin Press (mid range)
90kg x 3 (@7)
97.5kg x 3 (@8)
105kg x 3 (@9)
90kg x 2 x 5
This week has been a write-off and today I only had just enough time to do the main/heavy movements from the last 2 scheduled days of training. I'll redo this week again next week.
Deadlifts felt really good. The 180x4 felt a lot better than I anticipated. Quick and smooth. Put 187.5 on the bar but 1st rep felt like I could go to 190. So I did.
Pin press felt really solid today.0 -
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Monday 30/4/2018
A) High Bar Squat
113.5kg x 5 x 5 Bench
92.5kg x 4 (@8)
90kg x 5 (@9)
72.5kg x 5, 5, 5, 11
C) Incline DB Bench
30kgs x 2 x 10
D) Lat Pulldown
110kg x 5 x 12
E) Band Pull-apart
5 x 15
Was gonna be tight on time after work so got through A, C and E at lunch.
That's why I was able to go for 30s on incline...muscles weren't ad fatigued as they should be/would be if I'd been training normally. The wobbly bench was not helpful, however...
Felt good for the top set of 4 with 95 on the way up but 3 reps in, I knew it wouldn't be 4 @8. So dropped back and did it with 92.5kg. Bit disappointed with that but c'est la view. There's always next week.
Due a session that was a bit fleh anyway.0 -
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Wednesday 2/5/2018
A) Squat
165kg x 4 (@8)
162.5kg x 5 (@9)
130kg x 5, 5, 5, 12 SLDL
137.5kg x 5, 5, 5, 11
C) Hamstring Curl
90kgs x 5 x 12
D) Chest-Supported DB Row
25kgs x 3 x 20
E) Hanging Leg Raises
13 rounds: 30s on; 30s rest
Woke up with a tightness which felt like it was right on the vertebra between my scaps. Sore looking to my left. Didn't really affect squatting though.
The 2nd rep on the top set of 4 was a touch loose and made it harder. You can see the bar move forward when i hit the bottom. But I recovered alright and I definitely felt I'd get 2 more in.
(Didn't realise there was shít stuck to the screen and on the lens)
SLDLs felt much smoother today. Hadn't recorded them before and was surprised at how flat my back was staying. I shouldn't have been but I just was!0 -
Friday 4/5/2018
A) Bench
75kg x 6 x 5 Pin Press (mid range)
95kg x 3 (@7)
100kg x 3 (@9)
105kg x 2 @uh-oh
C) Barbell Row
65kg x 5 x 15
D) Neutral-Grip DB Floor Press
27.5kgs x 3 x 12
Nice and sharp on the bench at 75. As you'd hope at that %.
Misgrooved the last rep on the pin press at 100, which should have been @8 but didn't turn out that way. Still, reckoned I'd be good for a triple @9 with a handful more kgs. I was...until something tweaked near my elbow. Felt something lifting out on first rep but carried on. Don't think it's anything bad but skipped the back-down sets.
Probably should have gone 2.5 heavier on rows but when I realised that, I was 2 sets in so slowed the tempo instead.
Tested light DB Floor pressing because the ache had worn off and it seemed to feel alright. There wasn't as much pressure on whatever went wonky earlier. It's strange how different the neutral grip feels doing them.
Thanksbetajayzus it seems to have improved a lot. Didn't like how achey and dead it felt when it went. But it doesn't feel too bad.0 -
Saturday 5/5/2018
A) Deadlift
175kg x 4 (@6)
182.5kg x 4 (@7)
190kg x 4 (@8)
165kg x 2 x 5 Squat
127.5kg x 5 x 5
C) SSB Good Morning (onto pins[16])
70kg x 3 x 10
D) DB Row
40kgs x 3 x 10 (each side)
E) 3-Way Plank
11 rounds 60s on, 30s
F) Tricep Pressdown
2 x 15
Thankfully, arm not feeling too gammy today.
Deadlifts felt a bit off. Couldn't put my finger on it but at times it felt like I hadn't loaded it properly on one side. It just didn't feel as smooth on the way up but weight felt ok. The top set wasn't as smooth as last week. I didn't keep tight enough and my hips were slightly high on a couple but instead of getting in my own head, I just went and pulled it. And it came up for a set of 4. Do I think it felt like I had another 2? Yeah, actually. @8.5 at worst. I'm happier about not mind-fu*king myself, to be honest.
Forgot my squat shoes so squatted in flats. Moved nice and crisp anyway.
SSB GMs moved nicely. Was just trying to make sure I was hitting the right muscles hard.
Gave an extra 5s rest for plank on last time cos mid-section was still feeling the efforts of the other night's leg raises. But added in another 60s of plank.
Carried tricep pressdown over from yesterday.0 -
Monday 7/5/2018
A) High Bar Squat
115kg x 5 x 5 Bench
93.75kg x 4 (@9)
90kg x 5 (@8)
72.5kg x 5, 5, 5, 11
C) Incline DB Bench
30kgs x 2 x 10
D) Lat Pulldown
110kg x 5 x 12
E) Band Pull-apart
5 x 15
High bar was ok. Left belt off. Let bracing get a bit sloppy...too much breathing into my chest and losing tightness cos of it. But alright overall.
Brain fart on the bench...1.25kg plate on one side and 2.5kg plate the other so 93.75kg. Right side was slow...wondered wtf the problem was. Dropped back to 90 and the 5 felt so smooth and was more like an 8 than a 9.
Did the back off sets with a ~4s eccentric. Except for the AMRAP. Had the 12th rep...or so I thought. The bar stopped and so did time. A minute later, COH lifted back onto the hooks.
Didn't think I'd be getting the sets of 10 with 30s after AMRAP on bench but went for it and got them without any grind.0 -
Wednesday 9/5/2018
A) Squat
170kg x 3 (@8)
167.5kg x 4 (@9)
135kg x 5, 5, 5, 13 SLDL
145kg x 5, 5, 5, 8
C) Hamstring Curl
95kgs x 5 x 10
D) Chest-Supported DB Row
25kgs x 3 x 20
E) Ab Pulldowns
12 rounds: 30s on; 30s rest
Dayum! That top set on squat felt good. More comfortable than the 165x4 last week. No doubt I had 2 in the tank. The back off sets at 135 moved so smoothly.
Was feeling a bit fatigued on the SLDLs. Not as crisp as last week. Glutes and hams on fire on the last couple of reps.
Slow eccentric on the hamstring curls. Because I don't like myself.0 -
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Friday 11/5/2018
A) Bench
77.5kg x 6 x 5 Pin Press (mid range)
100kg x 2 (@7)
105kg x 2 (@9)
85kg x 2 x 5
C) Barbell Row
67.5kg x 5 x 15
D) Neutral-Grip DB Floor Press
30kgs x 3 x 10
E) Tricep Pressdown
2 x 12
Tight on time so did C-E at lunch.
Could feel the effect of the ab pulldowns from the last day but didn't expect to notice then when I was benching but it did make it a bit more difficult lifting it out!
Arm started to feel funky again on pin press. It's down the medial head of the tricep. I assume it's the range of motion puts more of a load on the triceps to get it moving from a dead stop because it was fine during normal bench (granted at a lighter weight). Was due a visit to physio anyway...0 -
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Saturday 12/5/2018
A) Deadlift
185kg x 3 (@6)
190kg x 3 (@7)
197.5kg x 3 (@8)
167.5kg x 2 x 5 Squat
132.5kg x 4 x 5
C) SSB Good Morning (onto pins[16])
85kg x 3 x 8
D) DB Row
42.5kgs x 3 x 8 (each side)
Deadlifts felt nice. Slowly stepping backwards out of my head. Felt alright today. Happy enough with top set and puts me back on track for moving my 3rd pull in a comp back in the right direction.
Squats felt pretty **** on my arm. Def physio time asap. Squats themselves were nice and crisp. Forgot shoes again so was dunking them in flats.
At least SSB didn't aggravate matters. Put on the belt and some extra kgs and worked on making sure it was working where it should.
Had to skip core work but will try catch up with my beloved ab wheel tonight.0 -
Monday 14/5/2018
A) High Bar Squat
117.5kg x 5 x 5 Bench
95kg x 3 (@9)
92.5kg x 4 (@9)
75kg x 5, 5, 5, 10
C) Incline DB Bench
32.5kgs x 2 x 8
D) Lat Pulldown
115kg x 5 x 10
E) Band Pull-apart
5 x 15
Worked on a tweak for coming out of the hole on high bar and it helped keep the bar path a bit smoother.
Was a bit tentative on bench, what with not wanting my tricep to give away and drop the bar. So 95x3 @9was alright. Cut a couple of reps on the AMRAP set to not push my luck.
Felt ok doing incline presses but arm still felt a bit achey after. Physio tomorrow anyway so will have a better idea then.
At least it's not completely fukt.0 -
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Wednesday 16/5/2018
A) Squat
177.5kg x 2 (@8.5)
175kg x 3 (@9)
140kg x 5, 5, 5, 11 SLDL
152.5kg x 5, 5, 6
C) Hamstring Curl
97.5kgs x 5 x 8
D) Chest-Supported DB Row
25kgs x 3 x 20
Squats felt a bit off. Well, apart from not keeping tight enough and on the second rep on the 175 set I dropped too quickly and list tightness. It just felt a bit off for some reason. But sure look, wasn't exactly terrible either.
Just ran out of gas on SLDLs trying for a 7th rep on AMRAP set.
Was getting late and other excuses for skipping the core circuit but the ab roller will be staring at me making me feel guilty IN MY OWN HOME!0 -
Friday 18/5/2018
A) Bench
80kg x 6 x 5 Pin Press (mid range)
100kg x 2 (@7)
102.5 x 2 (@8.5)
105kg x 2 (@8.5)
107.5kg x 1
C) Barbell Row
67.5kg x 5 x 15
D) Neutral-Grip DB Floor Press
32.5kgs x 3 x 8
E) Tricep Pressdown
2 x 12
Bench felt nice and crisp. Arm feeling achey again on pin press but 105 moved better than 102.5 so had a go with 107.5. Misgrooved the 2nd rep and lost it. Ditched the back off sets just not to make matters worse.
Floor press didn't feel too bad. Just felt s twinge just before I lowered to the bottom of the ROM so DB wavered a bit at the bottom but survived with my face intact, which is always a plus.0 -
Saturday 12/5/2018
A) Deadlift
187.5kg x 2
197.5kg x 2
205kg x 2
175kg x 2 x 5 Squat
140kg x 4 x 5
C) SSB Good Morning (onto pins[16])
95kg x 3 x 6
D) DB Row
45kgs x 3 x 6 (each side)
E) Ab Pulldowns
12 rounds: 30s on / 30s rest
Night out with mates I hadn't met up with in ages probably wasn't the ideal prep for today but things felt good on warm ups...up to 175. 175 and 190 felt heavy. 197.5 felt a bit better and 205 probably felt normal enough. No thinking was done here. Well, had to break til I stopped being a sap and then just walked up and pulled it. 207.5 is my heaviest double and I remember how absolutely shíte that was. So I'm pretty happy with that today.
Also happy that the bar speed doesn't slow right down above the knees where it used to, primarily cos I don't lose too much shape at the start which used make lockout harder.
Did the squats at the end of yesterday cos only had time to not rush deadlifts and got the SSB GMs and rows done today. Pulldowns done at home just now.0 -
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Monday 21/5/2018
A) High Bar Squat
125kg x 5 x 5 Bench
100kg x 2 (@8.5)
97.5kg x 2 (@8)
95kg x 3 (@9)
77.5kg x 5, 5, 5, 10
C) Incline DB Bench
35kgs x 2 x 6
D) Lat Pulldown
125kg x 5 x 8
E) Band Pull-apart
5 x 12
High bar felt good. Part of me wanted to just YOLO to a single at about 8 but I left it.
Bench was feeling strong. Last warm up single was 95 and I felt like the double @8 would be more than 97.5 but less than 100...so went for 100. Maybe @8.5. Dropped back to 97.5 for a double to assess it and much the same as the top set. Have never actually doubled 100 before, so that was nice.
Arm not too bad after it. Slight dull ache but nothing that would bother you unless you were going at high volume all the way right now.
Happy out with that.0
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