2016 Log

DL; 3-200kg, 220kg, 230kg, 240kg@9.

PSQS; 3-120kg, 2x3-140kg. Left MCL was cracking and sliding all over, pretty sure it’s back in the correct place though. Had a lot more load and intensity to spare but wasn’t confident in pushing the ligament yet.

Pull-ups; 3x5-bw, will aim to do a lot more tonight. 4x5-bw, evening.
 
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Decided to go for maxes on a daily basis and take the weekends off, see how it goes etc. Friday will be the high volume day. Hopefully it works?

DL; 3-200kg, 3-220kg, 1-240kg, 1-250kg@8, 1-255kg@9.

SQ; 1-140kg, 1-150kg@7.

OHP; 3x7-70kg.
 
Jester said:
Decided to go for maxes on a daily basis and take the weekends off, see how it goes etc. Friday will be the high volume day. Hopefully it works?

DL; 3-200kg, 3-220kg, 1-240kg, 1-250kg@8, 1-255kg@9.

SQ; 1-140kg, 1-150kg@7.

OHP; 3x7-70kg.
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Sounds a bit too extreme on intensity, but I think as long as you mix low rep days and higher rep days, you will be alright. Low rep max effort every day is a recipe for injury.
 
Sci said:
Sounds a bit too extreme on intensity, but I think as long as you mix low rep days and higher rep days, you will be alright. Low rep max effort every day is a recipe for injury.
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Colour me a skeptic, so far as that position is concerned. I’ve always found volume to create bigger issues with injury or lifting-health than intensity.
 
Turns out creatine is now a promising supplement for colitis. So going to jump back on that train again.
 
Waaay too much stuff going on affecting recovery to maintain daily max for the moment.

Will revert back to usual next week.
 
Monday;
DL; max with back-offs.
OHP; higher rep stuff.

Tuesday;
Deadlift variation, lower RPE, 10-15 working reps.
Squat work.
Pull-ups supersetted with deadlifts.
Rows.

Wednesday;
Sleeping.

Thursday;
DL; heavy load rep work.
OHP; heavier sets but aiming for a higher total rep count.

Friday;
PDL; 10-15 working reps, RPE 8.5ish
PSQ;
Pull-ups supersetted with deadlifts.
Rows.

Saturday; maybe some OHP if I get time.

Ab work to continue - I don’t log this usually.
 
FPDL; 3-200kg, 4x3-210kg@8. Threw the belt on for work sets. Lower back had nothing left after the first four days of pulling this week.

FSQ; 3x5-100kg@6ish. Giving these one more try...trying it with oly shoes.
 
DL; 3-200kg, 3x3-220kg@8. Bit off surprising DOMS in glutes today.

Pull-ups; 5x5-bw. Decided that vertical and horizontal pulling can be on different days.

FSQ; 3x5-100kg. Still taking it slow on this one. Knee is coping ‘ok’.
 
DL; 3-200kg, 220kg, 230kg, 240kg@9.

DL rows; 4x5/150kg@5-6.

Minor food poisoning bout yesterday has left things tired. Bet this is why efferding doesn’t use chicken...
 
DL; 3-200kg, 1-220kg, 230kg, 240kg@7, 250kg@8, 260kg@9, 272.5kg@10. 3x3-230kg@9..

Feels good to be back.

Thought stripping 40kg off would be enough for volume @8...yeh, it wasn’t.
 
DL; 3-200kg, 1-220kg, 230kg, 240kg@9. 3-220kg@8. Low stress day after yesterday.

FSQ; 3-100kg, 110kg, 120kg@8. Will add more triples as the knee adjusts.

Pull-ups; 5x5-bw.
 
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