Weights, cardio and stuff log

So ... second session ... decided to revisit the issue, originally was planning on doing SLDLs, but then wanted to give another crack at it.

Deads; 5 - 70kg (SLDL), 3 - 120kg (SLDL), 1 - 170kg, 1 - 190kg (warm ups); 1 - 210kg, (BELT), 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 255kg PR.

260 next Monday.

WG pulls; 5,5,5,5 - 112.5kg.



Ran out of time for bench, but who the fuck cares ... bench is useless, and The Deadlift is a metaphor for life (also known as kicking a$$).
 
I don't think I can lose strength as fast as you can gain it!!
That's a big old pile of iron. Well done, that man.
 
Yesterday;

Squats; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 3 - 120kg, 3 - 130kg, 3,3,3 - 140kg. Form was off today. Going nowhere.

WG pulls; 5 - 75kg (warm ups); 5,5,5,5 - 112.5kg. Didn't have time to set up for rows.

OHP; 5 - 60kg (warm ups); 4 - 80kg, 3 - 85kg, 2 - 90kg, 1 - 95kg.
 
Deficit deads; 5 - 70kg (SLDL), 3 - 120kg (SLDL), 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 3 - 200kg, 3,3,3 - 205kg.

Deads; BELT, 5 - 210kg.

WG pulls; 5,5,5 - 112.5kg.


Second session;

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260 - 1/2 - FAIL.


So I guess I have a DL'ing addiction or something. Anyway .. that 260 couldn't get ground out past the knees, and I'm not risking anything these days. 250 was v.fast though, so I'm confident for Monday.

Whatever I do for lower body tomorrow I'll take it easy so that volume isn't compromised on Friday, my glutes are dead right now.

Didn't do bench again, doing a few push ups at home. It's such an irrelevant lift to be honest, but I'll definitely get it done come Friday - no point losing strength gains.

260kg will be a 100kg increase in approximately a year (11 months or so).
 
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Deads; 5 - 70kg (SLDL), 3 - 120kg (SLDL), 1 - 170kg, 1 - 180kg, 1 - 190k (warm ups, deficit); 1 - 200kg, 2 - 210kg, 2 - 220kg, BELT, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260kg FAIL, 2,2,2,2 - 230kg.

Couldn't resist going for 260kg today but psyched myself out a bit I think. The 4 doubles of 230kg were awesome and definitely the 'easiest' that load has ever been.

Second session;

OHP; 5 - 60kg, 2 - 70kg (warm ups); 4 - 80kg, 3 - 85kg, 1,1,1,1,1 - 90kg, 1 - 95kg, 100kg - FAIL.

WG pulls; 5 - 75kg (warm ups); 5,5,5,5 - 112.5kg


Decided to do OHP and deads on same day, move bench over to squat day for timing reasons.
 
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Yesterday;

2hrs doubles badminton


Break


Lying supported rows; 3 - 60kg, 2 - 90kg, 2 - 120kg (warm ups); 4,4,4 - 140kg.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, 1,1,1,1,1 - 135kg, pause; 3,2 - 120kg.

Front squats; 5 - 40kg (warm ups); 5,5,5 - 65kg. Going to try these for a while. Starting v.light to get form and feeling for the lift down pat.
 
Jester said:
3 - 160kg.
Click to expand...

Deads; 5 - 70kg SLDL, 3 - 120kg SLDL, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups, deficit); 1 - 200kg, 2 - 210kg, 2 - 220kg, BELT, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg PR. 3,3 - 220kg.

100kg bump in one year, nineteen days. Feeling strong.

The rep itself was a fucking grind, it didn't dip or hitch at all, and would be legal for 90% of judges, but I think I may need to add some rack pulls back in to some degree, just to keep the second part of the motion nice and strong. It's above the knee that's the issue, for some absurd reason.

Fucking stoked, and now it's time to consolidate that.

WG pulls; 5 - 75kg (warm ups); 5,5,5 - 112.5kg.

Second session;

OHP; 5 - 60kg, 2 - 70kg (warm ups); 4 - 80kg, 3 - 85kg, 1,2,2 - 90kg, 1 - 95kg, 1 - 100kg PR. It's been a good day.

Front squats; 5,5,5 - 60kg.
 
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Alex, that is an awesome increase in a year! And 260 is a fine lift. Roll on 275. That'll be a major milestone.
 
HBBSquats; 5 - 60kg, 5 - 80kg (warm ups); 3,3 - 100kg, 3 - 105kg, 3 - 110kg. Just trying this out. I dunno, kind of over squats right now.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); pause; 3,3,3 - 125kg.

One-arm seated rows; 5,5,5 - 60kg.
 
Why not work on front squats? Easier to maintain upright torso. Your upper-back should be plenty strong enough to prevent rounding so you can focus on quads. Great compliment to deads.
 
Yeh, probably. I don't know. Maybe paused low bar on evening sessions, let the lower back recover on the Tu-Th-Sa sessions.

At this point, not running squats seems to be counter productive to say the least, but I just don't have the time or energy to dedicate to them.
 
Deficit deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 3 - 200kg, 3,3, BELT, 3 - 205kg.

Deads; 2 - 220kg. Felt tired here.

OHP; 5 - 60kg (warm ups); 5 - 80kg, 3 - 85kg, 3,3 - 90kg.

WG pulls; 5 - 75kg (warm ups); 5,5,5 - 112.5kg.


Second sessions;

Deads; 5 - 70kg SLDL, 3 - 120kg SLDL, 1 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 2,2,2,2,2 - 230kg, volume PR for session.
 
Lying supported rows; 3 - 60kg, 2 - 90kg, 2 - 120kg (warm ups); 4,4 - 140kg, 3,2 - 150kg.

Bench; 5 - 60kg, 4 - 80kg, 3 - 100kg (warm ups); pause; 3,3,2,2 - 125kg.

Front squats; 5 - 60kg, 5 - 70kg, 5 - 80kg. Not having upright issues at this stage. Wrists are still getting used to it.
 
100 kg on deadlift in one year is awesome. Like to see you repeat it again in the next 12 months ;)

Have you seen considerable size gain as a result? Obviously you favour low rep heavy weights than high rep.
 
V. considerable. My back is very, very thick these days, glutes have always been massive but definitely bigger. Hamstrings are quite noticeable now too.

Traps have really pushed through and around the scapula as well.

So yeh, definitely growth where you'd expect deadlifting to cause it.
 
Deads; 5 - 70kg SLDL, 3 - 120kg SLDL, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, 2 - 210kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260kg - 1/2 FAIL. 3 PR, 2 - 230kg.

Can't work out M-Th next week for work reasons, so 7 days on this week, 4 day break, then back on Friday for a one-off, weekend my brother is visiting, then back to normal the following week. Could use the easing week nicely. Will try and get a Tuesday workout in if possible.

Second session;

Rack pulls; 5 - 220kg, 4,4 - 240kg. Had a lot more in the tank, but working up slowly.

OHP; 4 - 80kg, 3 - 85kg, 1,1,2 - 90kg. The surface I was on was shit, affected balance tremendously.
 
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