Weights, cardio and stuff log

Cheers mate.

Need to get it as high as possible before holiday - can start heavier upon return. I figure the first 9-10 days won't mean any loss, the 2nd 9-10 days might account for a 10% drop temporarily.
 
That is some ridiculous lifting. You'll have to change this log title to : diary of an Aussie Powerlifter.
 
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...

Welcome to the 500 club.

Seriously, awesome to see this. I bet it felt good.
 
Totentanz said:
Welcome to the 500 club.

Seriously, awesome to see this. I bet it felt good.
Click to expand...

Cheers, mate. Yeh, it felt really good.


13 clustered deads; 5 - 70kg, 1 - 120kg, 1 - 170kg (warm ups); 1,1,1,1,1 - 210kg, 1,1,1 - 215kg, 1,1 - 220kg, 1,1 -225kg, 1 - 230kg. Repeated the PR, probably my best day of deadlifting ever to date.

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

7 max-stim chins; BW (121kg) + 15kg - 7.
 
Just dead tired today, after yesterday;

12 clustered rows; 4 - 75kg, 3 - 105kg, 2 - 135kg (warm ups); 4,4,4 - 145kg.

7 clustered squats; 5 - 65kg, 1 - 105kg (warm ups); 1 - 115kg, 1 - 125kg, 5 - 135kg. Soooooo hard.

15 clustered BTN; 5 - 65kg (warm ups); 5 - 70kg, 5,5 - 75kg. These felt great, actually, so it's just the posterior chain that's feeling it :p

More to come later, I think.
 
9 max-stim rack pulls; 3 - 100kg, 1 - 140kg, 1 - 180kg (warm ups); 1 - 220kg, 5 - 240kg, 3 - 250kg. Definitely have to make Tuesday a chin up day and leave the rows somewhere else.

12 clustered CG bench; 5 - 65kg, 3 - 105kg (warm ups); 1 - 125kg, 1 - 130kg, 2,2,2,2,2 - 125kg.

15 clustered squats; 5 - 65kg, 1 - 105kg (warm ups); 3,3,3 - 115kg, 3,3 - 125kg, really solid form, felt great.

6 max-stim chins; BW (121kg) + 15kg - 6.
 
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13 clustered deads; 5 - 70kg, 1 - 120kg, 1 - 170kg (warm ups); 1,1,1 - 210kg, 1,1,1 - 215kg, 1,1,1 - 220kg, 1 -225kg, 1 - 230kg, 1,1 - 235kg. Two singles at a new PR. Feeling pumped.

12 clustered CG bench; 5 - 65kg, 2 - 105kg (warm ups); 3,2,2,3,2 - 125kg.

10 max-stim chins; BW (121kg) + 15kg - 10
 
13 clustered squats; 5 - 65kg, 1 - 105kg, 1 - 115kg (warm ups); 3,3,3 - 125kg, 2 - 130kg, 2 - 135kg. 20 clustered BTN; 5 - 60kg (warm ups); 5 - 70kg, 5 - 75kg, 5,5 - 80kg. 17 max-stim chins; BW (121kg) + 15kg - 17. Bent-arm rear delt raises; 3x10 - 15kg.
 
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9 clustered rack pulls; 1 - 100kg, 1 - 140kg, 1 - 180kg (warm ups); 1 - 220kg, 1,1,1,1 - 240kg, 1,1,1,1 - 250kg. 11 clustered squats; 5 - 65kg, 1 - 105kg, 1 - 115kg (warm ups); 3,2,3,3 - 125kg. 15 clustered CG bench; 5 - 60kg, 2 - 100kg (warm ups); 1 - 120kg, 1 - 125kg, 1 - 130kg, 1 - 135kg, 1 - 140kg. 5,5 - 110kg. 140 was spotted, couldn't get it past sticking point but could have held it there for a while (relatively). Going to do 1s on bench for strength, then add some volume at the end. Might do the same for squats too. Obviously doesn't work for deads, pulls, rows. 5 max-stim chins; BW (121kg) + 15kg - 5.
 
10 clustered squats; 5 - 65kg, 1 - 105kg, 1 - 115kg (warm ups); 1 - 125kg, 1 - 135kg, 1,1 - 145kg, 3,3 - 125kg. 145kg is a PR. 20 clustered BTN; 5 - 60kg (warm ups); 5 - 70kg, 5 - 75kg, 5,5, - 80kg. 15 max-stim chins; BW (120kg) + 15kg - 15. Power cleans; 5 - 50kg, 3,3,3 - 70kg, 3,2,3 - 90kg.
 
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Rack pulls may go up a notch to 4th pin, and I add in good mornings or SLDL. Good news: feeling less fatigued without rows. Bad new: no rows! :(
 
13 clustered deads; 5 - 70kg, 1 - 120kg, 1 - 170kg (warm ups); 1,1 - 210kg, 1,1 - 215kg, 1,1 - 220kg, 1,1 - 225kg, 1 - 230kg. 1,1,1,1 - 210kg. My form slipped on the second 220 onwards. Too much pushing, not enough pulling. 12 clustered bench; 5 - 60kg, 4 - 80kg, 2 - 100kg (warm ups); 1 - 120kg, 1 - 125kg, 1 - 130kg, 1 - 135kg, 1,1,1 - 140kg. 5 - 110kg. Spotted but unassisted on 140s. PR for load and volume. Failed on a 4th attempt due to form, not load. 10 clustered rows; 5,5 - 110kg. Explosive. Will probably do these somewhere from 110kg - 120kg on day 1 and day 3. I just can't imagine a program without rows. Plan to do them explosively, and get in 15-20 reps. Will drop back the chins naturally.
 
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Alex, Sorry to hijack your training log, you stated in Totz log that you thought basing your rep count on Wernbom's meta is crazy, could you explain your reasons as have recently started that method of training, thanks in advance
 
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I haven't started it. Rows are being continued at a very low weight, done explosively. I can't remember the last time I completed 30 reps at a (/any) working load for chest or shoulders in a single workout. Sometime in 2004. Further, check the lower body rep count. Far cry from 60.
 
Alex,Sorry there seems to be a misunderstanding (maybe my wording) - Totz stated in his log that he was planning to do 30 reps per upper body muscle group and 60 for each lower and you stated that basing a rep count on Wernbom,s meta was crazy - so I was just wondering why you think this method is not a good idea
 
Right. I think Wernbom's analysis is flawed because the studies it analyses are flawed. It's quite comprehensive regarding its subject matter, but the subject matter is flawed. If you hit your muscle groups at 30 effective reps, at an effective load, you're going to to stall v.quickly IMO.
 
No, myo-reps use a load that accommodates such volume. They're also rather CNS friendly, so long as you keep the load sensible and don't try to be a hero.
 
Ok thanks for your advice, just one more thing, during the 5s it is my intention to still use myo reps but after the activation set and 5 subsequent sets the balance of the 30 reps was going to be clustered at 70 or 75% of 1rm weight - good or bad idea?
 
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