Weights, cardio and stuff log

Because I think Wernbom has a wealth of structural issues and reasoning errors. Most meta-analyses do.

30 reps at 6-3RM loads sounds like a nice way to put myself into a DOMS coma ;)
 
15 max-stim rack pulls, shoeless; 3 - 60kg, 3 - 100kg, 2 - 140kg (warm ups); 1 - 180kg, 6 - 190kg, 4 - 200kg, 4 - 210kg. The last 6 were done with mixed grip, as double overhand isn't strong enough. Maintained my form.

15 clustered flat bench; 3 - 60kg, 4 - 100kg (warm ups), 5 - 110kg, 3,3 - 115kg, 2 - 120kg, 2 - 125kg. I definitely have a double of 130 in me, and 1RM will be in 135 territory, maybe 140 territory in the right day. Going to push this hard for a while, now that the left shoulder has been fixed for some time and the rib is better, I like the bench and particular bar I had. Found a great groove, great fit. Ego time muahaha ...

8 max-stim BB Rows; 8 -140kg. M-time was kept reduced, these were intense and felt great.
 
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14 clustered flat bench; 4 - 60kg, 2 - 100kg (warm ups); 3 - 115kg, 3 - 120kg, 2,2 -15kg, 2,1 - 130kg, 1 - 135kg. The last 4 reps are PRs. 135 had a spotter but I'll count it. Perhaps a smidgeon to alleviate past a sticking point at the bottom but he says 'no', so that's good enough for me.

12 clustered deadlifts, top-down, shoeless; 2 - 60kg, 2 - 100kg, 1 - 140kg, 1 - 180kg (warm ups), 3 - 190kg, 3 - 200kg, 3,3 - 205kg. F**k yeh, more PRs. I basically decided that for about 10mins or so that it was Bane looking back at me in the mirror, stalking & hunting the bar. Had a massive pump from these.

15 max-stim WG pulls, I-beam using finger-grip. Will add weight for these next time, probably 10kg to start with.

1x15 external cable rotations 15kg.
 
17 clustered leg press; 4 - 200kg, 4 - 240kg, 4 - 280kg (warm ups), 4 - 320kg, 4,3 - 340kg, 3,3 - 350kg.
 
14 max-stim rack pulls, shoeless; 2 - 60kg, 2 - 100kg, 2 - 140kg (warm ups), 1 - 180kg, 4 - 190kg, 3 - 200kg, 3 - 210kg, 3 - 220kg. Managed the first at 210kg using over hand, mixed-grip were needed for the rest.

13 clustered flat bench; 3 - 60kg, 3 - 100kg (warm ups), 3 - 120kg, 3,2,2 - 125kg, 1,1 - 130kg, 1 neg - 135kg (had spotter, didn't quite get the concentric)

9 clustered BB rows; 3 - 120kg (warm ups), 4,5 - 140kg. 145 next time.

1x15 external cable rotations - 15kg.

Feeling good.

1x20 push-ups, handles, BW.

9 max-stim WG pulls, BW, I-beam using finger grip, 10-second hang. These are just wonderful. A great aspect is how strong they're making my grip (re: forearms) - paying off for rack pulls and deadlifts.
 
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18 clustered leg press; 3 - 200kg, 4 - 240kg, 5 - 280kg (warm ups); 5 - 320kg, 3,3 - 340kg, 3,3 - 350kkg, 1 - 360kg. 2nd 360kg rep failed ... sooooooo close.




~4km stroll with the Ms.
 
12 max-stim rack pulls, shoeless, mixed grip; 3 - 60kg, 3 - 100kg, 2 - 140kg, 1 - 180kg (warm ups), 4 - 200kg, 4 - 210kg, 4 - 220kg.

14 clustered flat bench; 3 - 60kg, 3 - 100kg (warm ups), 4 - 120kg, 2,2,2,2,2 - 125kg.

10 clustered BB rows; 3,4,3 - 140kg.
 
I am going see if I can't lift 220 tomorrow for top-down deads.

Will continue at 125 and 130 for flat bench for a while. Probably 2-rep clusters at most, if not just max-stim. Max-stim can be quite time consuming though.
 
8 clustered deads, top-down, shoeless; 2 - 100kg, 2 - 140kg, 1 - 180kg (warm ups), 1 - 200kg, 1,1,2,2 - 210kg, 1 neg - 220kg. I probably had another cluster at 210, but wanted to give 220 a shot. Probably a tiny bit slow on the eccentric, and then just had to set it down.

Felt great, and I try not to smash volume and load PRs at the same time for deads. I definitely need to make sure my leg press positioning is hamstring-aware and need to include SLDLs or leg curls more regularly on leg days.

13 clustered flat bench; 3 - 60kg, 3 - 100kg (warm ups), 3 - 120kg, 2,2,2 - 125kg, 2,2 - 127.5kg. Took it slightly easy on the volume. Might do push-ups later to focus on the triceps.

Max-stim finger-grip pulls to come a bit later today.

15 max-stim pronated pulls, BW + 10kg (will need to keep track of BW from here on out obviously), I-beam using finger grip.

1x20 pushups, w/handles, neutral spacing, trying to emphasise triceps during the lift.
 
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18 clustered leg press; 3 - 160kg, 3 - 240kg, 4 - 280kg (warm ups); 5 - 320kg, 5 - 340kg, 4,4 - 350kg. Foot slipped on the 8th rep at 350. The sled didn't/doesn't have enough grip and nearly broke ankle + knee. Will have to restrain RPE perhaps on those particular last-reps-before-failure.

3x5 SLDL - 100kg. Feeling the form of these again.
 
14 clustered shoeless rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg (warm ups), 3 - 200kg, 3 - 210kg, 4 - 220kg, 3 - 230kg, 1 - 240kg. Pretty stoked with that 240kg pull. Had perfect form for it too.

13 clustered flat bench; 3 - 100kg (warm ups), 3 -120kg, 2,2 - 125kg, 2,2,2 - 127.5kg.

7 max-stim BB rows; 7 - 140kg. Had next to nothing left, that 7th rep nearly didn't happen.
 
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And you were so excited you put 140! Slap that additional 100kg on there. Nice lift.


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12 clustered leg press; 3 - 200kg, 3 - 240kg, 4 - 280kg (warm ups), 4 - 320kg, 4,4 - 350kg.

16 clustered SLDL; 5 - 60kg (warm ups), 6 - 100kg, 5,5 - 130kg. Keeping a strict ROM for these.
 
13 clustered shoeless rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg (warm ups), 3 - 200kg, 3 - 210kg, 3 - 220kg, 3 - 230kg, 1 - 240kg. The 240 was a MOFO. Almost didn't happen, form wasn't as tight as last time, probably due to still recovering

13 clustered flat bench; 3 - 100kg (warm ups), 2 - 120kg, 2 - 125kg, 2,2,2,2 - 127.5kg.

6 max-stim pulls, I-beam using finger grip; 6 - BW +10kgs.

1x15 external cable-rotations - 15kg.
 
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