Weights, cardio and stuff log

21 max-stim chins; BW + 10kg (BW 122.5kg)

14 clustered BTN; 5 - 60kg (warm ups); 5 - 70kg, 5,4 - 75kg.

Bent-arm rear delt raises; 2x10 - 15kg.



The rib couldn't take rows today. Seems ligament is a no-no for ribs, where as cracked rib (other side) was fine with them and didn't feel a thing. Ah well, chins will fill the gap for a while.
 
Deadlifting at 95% in sets rather than singles, every other day is definitely going to be too much on an ongoing basis.

8 clustered deads; 5 - 70kg, 3 - 120kg, 1 - 170kg (warm ups); 3,3 - 205kg, 2 - 210kg. Wanted 4 on the 210 but couldn't get it for the third, and then stalled 2nd cluster at 210 and called it a day. The back was willing, the hamstrings were done.

10 clustered squats; 4 - 60kg (warm ups); 5,5 - 100kg. Very happy with these. Hamstrings and glutes esp. knew all too well this was a deadlift day.

10 max-stim chins; BW (122kg) + 15kg.


I think I'll need to stick to deadlifting only once per three day block, at least from the floor. Will incorporate squats to make up the balance and hopefully function as an accessory (and general good exercise obv. obv.).

Day 1:
10-15 deads. Heavy. Focusing on singles and doubles, triples at most. From the floor.
6-8 rack pulls. About knee height, maybe a fraction above. Doing it below I think is not necessary at this stage, and I want poundage applied on my back.
10-15 max-stim CG bench (once recovered from ligament/muscle tear in right rib.
5-10 max-stim chins


Day 2:
10-15 clustered rows.
10-15 clustered BTN/OHP
3x5 squats
3x10 - 15kg bent-arm rear delt raises.

Day 3:
10-12 rack pulls (as above).
4-6 clustered deads (top down)
10-15 max-stim CG bench (as above).
3x5 squats.

I'm thinking I'll be able to bring back rack pulls as of Friday or Sunday this week. Workout time approximately 90mins, though it will stray into 100min territory on Day 1, I presume.
 
11 clustered deads; 5 - 70kg, 2 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1 - 205kg, 3,3 - 210kg.

10 clustered BTN; 5 - 60kg (warm ups); 5 - 70kg, 5 - 75kg.

8 max-stim chins; 8 - BW (122kg) + 15kg.
 
Nah, about 10-12 of that needs to get cut :p


13 clustered BTN; 5 - 60kg (warm ups); 5,5,3 - 75kg.

15 clustered squats; 5 - 60kg (warm ups); 5 - 100kg, 5 - 110kg, 5 - 115kg.

13 max-stim chins; 13 - BW (122kg) + 15kg.

3x10 bent-arm rear delt raises; 15kg.
 
Yesterday;

13 clustered rack pulls, knee height (4th notch); 3 - 60kg, 3 - 100kg, 2 - 140kg, 2 - 180kg, 1 - 200kg (warm ups); 1 - 220kg, 5 - 240kg, 7 - 250kg. I prefer one notch lower, but it's definitely caused me any injury issue here and there. Will continue at this height for the moment, at least it lets me load up some more.

15 clustered squats; 5 - 60kg (warm ups); 5 - 100kg, 5,5 - 110kg. I think I will move these to max-stim, form stays a lot better that way and more load as well.

10 max-stim chins; 10 - BW (122kg) + 20kg.

Single leg squats; 4x5 - BW.

10 unilateral, alternating max-stim leg extensions; 10 - 50kg. I think I will drop these now and continue returning to single leg squats. My quads need bringing up atm, and are definitely my weakest part.
 
Roughly 5-30 seconds, depending on various factors. I like Tryingtologin's approach of 60s apart, heavy load. If I type 'maxstim', sometimes it's that :p
 
8 clustered deads; 5 - 70kg, 3 - 120kg, 1 - 170kg (warm ups); 3 - 205kg, 1,1,1 - 210kg, 1,1 - 215kg. Had two failed attempts at 220kg. I think my stance has shifted in the last couple of weeks and legs might be a bit narrow now. Either way, this is pissing me off.

8 clustered CG bench; 10 - bar, 5 - 60kg, 5 - 80kg (warm ups); 5 - 100kg, 1,1,1 - 110kg, 1 - 125kg. Easing back into this, the rib feels good now.

3 top-down deads; 1,1 - 220kg, 1 - 230kg. PR on that last one. Needed it mentally. I should just stick to what I say I'm going to do for deads and running heavy singles up to 12-15 reps.

5 max-stim chins; 5 - BW (122kg) + 20kg.
 
12 max-stim rows; 5 - 75kg, 2 - 105kg, 3 - 135kg (warm ups); 12 - 145kg. F**kin' perfect form on these. Really stoked.

14 clustered BTN; 5 - 60kg (warm ups); 5 - 70kg, 5,4 - 75kg.

13 max-stim squats; 5 - 60kg, 3 - 100kg (warm ups); 5 - 110kg, 5 - 115kg, 3 - 120kg.

5 max-stim chins; 5 - BW (122kg) + 20kg.

3x10 bent-arm rear delt raises
 
10 max-stim rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 4 - 220kg, 6 - 230kg.

10 max-stim CG bench; 5 - 65kg, 5 - 85kg, 2 - 105kg (warm ups); 5 - 115kg, 5 - 120kg.

10 max-stim squats; 10 - 115kg.

6 max-stim chins; 6 - BW (122kg) + 20kg.

Single-leg squats; 4x5 - BW.
 
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15 clustered deads; 5 - 70kg, 3 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1,1,1 - 205kg, 1,1,1,1 - 210kg, 1,1 - 215, 1,1 - 220kg. These were great today, I've adjusted my form to involve some more back, regained the 'pull' and not so much 'push' off the floor.

8 max-stim CG bench; 5 - 65kg, 5 - 85kg, 2 - 105kg (warm ups); 8 - 125kg. Feeling good.

6 max-stim chins; 6 - BW (121kg) + 20kg.


Twenty minute break.

2 hours doubles badminton.
 
12 max-stim rows; 5 - 75kg, 3 - 105kg, 2 - 135kg (warm ups); 12 - 145kg. Again, form is really tight, quite pleased.

14 clustered BTN; 5 - 60kg (warm ups); 3 - 70kg, 4 - 75kg, 4 - 77.5kg, 3 - 77.5kg.

13 max-stim squats; 5 - 65kg, 2 - 105kg (warm ups); 1 - 110kg, 2 - 115kg, 4 - 120kg, 2 - 125kg, 2 - 130kg, 1 - 135kg, 1 - 140kg.

3x10 bent-arm, rear-delt raises - 15kg.

10 max-stim chins; 10 - BW (121kg) + 15kg. Dropped weight to keep them mikeynov style.
 
10 max-stim rack pulls; 3 - 100kg, 2 - 140kg, 1 - 180kg, 1 - 200kg (warm ups); 3 - 220kg, 4 - 230kg, 3 - 240kg. 2nd workout back at 3rd notch, ala below the knees. Can feel my lower traps and spinals bursting out of the shirt. 240kg was surprisingly easy.

10 max-stim squats; 3 - 65kg, 1 - 105kg (warm ups); 1 - 115kg, 6 - 125kg, 3 - 135kg. Felt good. Form is coming along.

10 max-stim CG bench; 5 - 65kg, 4 - 85kg, 2 - 105kg (warm ups); 10 - 120kg. Lowered the load by 5kg as breathing was a little tight with the ligament/cartilage still healing up.

5 max-stim chins; 5 - BW (121kg) + 15kg.
 
Mikeynov (on these forums) does the most technically strict supine chins that I've seen. It's probably what all chins should look like, to be honest.

In order to preserve my form, ala more mikeynov and less crossfit, I've dropped the load 5kg. This is a function of my training loads, program and frequency. I think I can probably keep it strict on dead-days, but day two and three should be at approx 135 total, I think.
 
14 clustered deads; 5 - 70kg, 1 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1 - 205kg, 1,1,1,1 - 210kg, 1,1 - 215kg, 1 - 220kg, 1 - 225kg, 1 - 230kg. Motherfuckin' PRs on the last two. Pretty exhilarated- to say the least. Would like to get another 10kg on it in a month before holidaying for 20 days in Japan. I figure if I can get enough buffer (or be able to move 230 for a bunch of singles) before I leave, it will reduce the strength lost in that period.

10 max-stim CG bench; 5 - 65kg, 4 - 85kg, 2 - 105kg (warm ups); 10 - 125kg.

5 max-stim chins; 5 - BW (121kg) + 15kg.
 
12 max-stim rows; 5 - 75kg, 3 - 105kg, 2 - 135kg (warm ups); 12 - 145kg.

11 max-stim squats; 5 - 65kg, 1 - 105kg, 1 - 115kg (warm ups); 1 - 125kg, 10 - 135kg.

12 clustered OHP; 5 - 60kg (warm ups); 3 - 75kg, 3,3,3 - 80kg.

3x10 bent-arm rear delt raises - 15kg.

8 max-stim chins; BW (121kg) + 15kg - 8.


2nd session:

Power cleans; 5 - 50kg, 3,3,3 - 70kg, 1,1,1,1,1,1 - 90kg. These felt awesome, although I can tell my technique needs a metric $hit-tonne's worth of work. Still, very easy to see why these get recommended as helping deads.
 
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11 clustered rack pulls; 2 - 100kg, 2 - 140kg, 1 - 180kg (warm ups); 1 - 200kg, 4 - 230kg, 4 - 240kg, 2 - 250kg. Felt really good today.

12 max-stim squats; 5 - 60kg, 1 - 100kg (warm ups); 1 - 120kg, 10 - 130kg.

8 max-stim CG bench; 5 - 65kg, 4 - 85kg, 2 - 105kg (warm ups); 8 - 125kg. Just tired today for pushing muscles.

5 max-stim chins; BW (121kg) + 15kg - 5.
 
AlexAustralia said:
14 clustered deads; 5 - 70kg, 1 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1 - 205kg, 1,1,1,1 - 210kg, 1,1 - 215kg, 1 - 220kg, 1 - 225kg, 1 - 230kg. Motherfuckin' PRs on the last two. Pretty exhilarated- to say the least. Would like to get another 10kg on it in a month before holidaying for 20 days in Japan. I figure if I can get enough buffer (or be able to move 230 for a bunch of singles) before I leave, it will reduce the strength lost in that period.

10 max-stim CG bench; 5 - 65kg, 4 - 85kg, 2 - 105kg (warm ups); 10 - 125kg.

5 max-stim chins; 5 - BW (121kg) + 15kg.
Click to expand...

Congrats on the deadlift PRs!!! Over 500 pounds is some serious pulling!!!
 
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