Weights, cardio and stuff log

2hrs doubles badminton.

Break.


Rubish rows; 5 - 70kg, 5 - 120kg (warm ups); BELT; 4,4,4 - 140kg. Easy.

Front squats; 5 - 60kg, 5 - 70kg, 5 - 80kg.
 
I thought you misspelt rubbish rows! LOL I must admit that when I load up the bar my pendlay turns into a rubish actually. I tend to hold in between rubish and pendlay width.
 
Yep. Although I'm not rocking grams of gear at age 20.


Deads; 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 1 - 200kg, BELT, 2 - 210kg, 2 - 220kg, 1 - 230kg. Didn't have any more left. I need the R&R.

Rack pulls; 4 - 180kg (warm ups); 5 - 220kg, 5 - 240kg, 2 - 260kg, 5 - 240kg.
 
Back from 4 day lay-off for work.

Deads: 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); BELT, 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 1 - 260kg. 4 - 220kg.

Bought a new belt today, so wearing it in. It is bloody sharp on the edges, so that will take some getting used to. Right side rib soreness when I work up this morning, it's from a shit mattress which equates to having too much weight on too small s pressure point(that area).

Happy to hit the PR again. Gave a 265 a half-hearted effort but didn't break and I'm not even sure it was an attempt, to be honest.

I need to ensure I retain high hips to get the hamstrings involved properly. They've come along nicely from a hypetrophy POV.

WG pulls; 5 - 90kg (warm ups); 5,5,5 - 112.5kg.


Second session;

Rack pulls; 5 - 220kg, 5,5 - 240kg, 4 - 260kg. Steam rolling right now.

OHP; 4,4,4 - 80kg.
 
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If it's a leather belt, take a sander to it and remove the offending sharp edge. You don't need that.
Awesome 260.
 
Interesting, I might give that a shot.


Saturday's workout;

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 5 - 120kg, 5 - 130kg, 5 - 140kg, 5,5,5 - 150kg.

Front squats; 5 - 60kg, 5,5 - 70kg.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); BELT; 1 - 210kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260kg FAIL. 2,1,1,1,1 - 230kg, 1,1-240kg.



Second session;

Good mornings; 5 - 60kg, 5 - 100kg (warm ups); 5 - 130kg, 5 - 150kg, 5 - 155kg, 5 - 160kg.

Deficit deads, two plates; 3 - 170kg, 1,1,1,1,1 - 200kg
 
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Yesterday;

Box squats; 5 - 65kg, 5 - 85kg (warm ups); 5,5,5,5 - 105kg. Doing these with a fairly narrow stance.

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

Only had 45min today so didn't get around to pressing. Been neglecting that for about two weeks now, will pick it up though.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); BELT, 2 - 210kg, 2 - 220kg, 1 - 230kg, 1,1,1,1,2 PR,1 -240kg.

Deficit, one plate; 3,3 - 210kg.


Second session;

OHP; 5 - 60kg, 2 - 70kg (warm ups); 4 - 80kg, 3 - 85kg, 4 - 90kg PR

Rack pulls; 3 - 180kg (warm ups); 5 - 220kg, 3 - 240kg, 3 - 250kg, 3,3 - 260kg.
 
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WG pulldowns; 5 - 75kg (warm ups); 5,5,5,5 - 112.5kg

Box squats; 5 - 60kg, 5 - 80kg (warm ups); 5 - 100kg, 3 - 110kg, 3 - 120kg, 3 - 130kg.

Bench; 5 - 60kg, 5 - 80kg, 4 - 100kg (warm ups); pause; 3,3,2,2 - 120kg.
 
Deads; 5 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 2 - 210kg, BELT, 2 - 220kg, 1 - 230kg, 1 - 250kg, 2,2 - 230kg, 1,1 - 240kg.

OHP'; 5 - 70kg, 5 - 80kg.

Good morning; 5 - 60kg, 5 - 100kg, 3 - 130kg (warm ups); 3 - 150kg, 3 - 160kg, 3,3 - 170kg.
 
Will try for 270 on Monday. I'll probably cut off regular deads from Wednesday and stick to the accessories. My aim is to get deficits and good mornings twice a week, Rack Pulls 1-2 times and regular deads twice (M,F).

Deficits will be regular singles, looking to increase breaking power and speed. For my regular deads I've been doing both 'lean back' style, whereby you partially use your body weight to pull the weight off the floor, bar scraping the shins off as well as rounded back (lats in front pocket) technique. Both seem to be working well.
 
Personally, I think you should do power cleans once a week as a speed-rep day. Doubles as fast as possible working up to a max. It's a good way to train your CNS to fire the muscle units involved in pulls in an explosive fashion. Too many slower, heavy-rep sessions may make Jester a dull boy. :P
 
@Tryingtologin - 'heavy' probably 2.5 times a week, I suppose. Wednesday shouldn't be so heavy, ideally. Rack Pulls don't really count, TBH, they definitely don't affect the CNS the same way.

@Lol - yeh I want to include some sort of speed work, but power cleans are so different to deadlifts that I'm not sure there's a relevant carry over. I do like them a lot though. Maybe on Wednesday 2nd session.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 2 - 210kg, BELT, 2 - 220kg, 1 - 230kg, 1,1,1 - 240kg, 250kg FAIL, 1,1 - 240kg, 1 - 250kg, 260kg FAIL.

Deficit, 1 plate; 1,1 - 200kg, 1,1,1,1 210kg.

Still recovering from a too-high workload last week. Hamstrings were not going to get me to 260kg this time, let alone 270kg.

Second session;

Rack pulls; 5 - 220kg, 3 - 240kg, 3,3,3 - 260kg.

OHP; 5 - 60kg, 2 - 70kg (warm ups); 3 - 80kg, 3,2 - 85kg, 3,3 - 90kg.

Front squats; 3 - 80kg, 2 - 90kg.
 
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Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); pause; 2,2,2,2,2 - 125kg.

Box squats; 5 - 80kg (warm ups); 3 - 120kg, 3,3,3 - 130kg.

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