Weights, cardio and stuff log

Deficits; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 190kg (warm ups); 1,1,1 - 200kg, 1,1,1, BELT,1,1 - 210kg, 1,1,1,1,1 - 220kg. Feeling really good today.

Second session;

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

OHP; 5 - 60kg, 2 - 70kg (warm ups); 3 - 80kg, 3 - 85kg, 1 - 90kg, 1 - 95kg, 100kg FAIL. Was thinking of PR but just hit a wall half way through that 100kg attempt.

Stoked with front squats improvement. Changed placement slightly, making a big difference.
 
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Writing this down for my own sake, but qn's/comments/constructive critiques welcome;

Monday:
Deads; 8-12 singles, 90-100% 1RM
Deficit deads; 6-8 singles, 85-95% 1RM

OHP; 12-15 clustered reps, 80-100% 1RM
Rackpulls; 10-15 clustered reps, 80-90% 1RM
Front squats; low reps, as time permits

Tuesday:
Bench; 10-15 paused reps, clusters
WG pulls; 4x5, gradual progression, 5RM
Box squats, close stance; 9-15 reps, 85-90% 1RM

Wednesday;
Deficit deads; 10-15 singles, 85-95% 1RM

OHP; 12-15 clustered reps, 80-100% 1RM
Front squats; 12-18 reps, 80-90% 1RM

Thursday;
Bench; 10-15 paused reps, clusters
WG pulls; 4x5, gradual progression, 5RM
Box squats, close stance; 9-15 reps, 85-90% 1RM

Friday;
Deads; 8-10 reps, doubles, 2-3RM range
OHP; 12-15 clustered reps, 80-100% 1RM

Rackpulls; 10-15 clustered reps, 80-90% 1RM
Front squats; 12-18 reps, 80-90% 1RM
Saturday;
Bench; 10-15 paused reps, clusters
WG pulls; 4x5, gradual progression, 5RM
Box squats, close stance; 9-15 reps, 85-90% 1RM



Good Mornings are something I would like to increase but they are proving v.difficult to recover from, typical hamstring soreness. Deficits might just be better regardless. I'm tempted to add in some higher rep work; rows and a form of benching, but not sure how that will impact recovery when I'm in calorie deficit. Lost an inch off the waist over the last month or so, probably only 5 more to go. I have very little interest in reaching 10-12%, but getting back to 15% (ish) is something I'll need to do to pay serious attention to doing some meets next year. I was tossing up one at the end of this year but I'll be in Texas for 4 weeks so that sort of equals a monkey wrenching in those plans.
 
WG pulldowns; 5 - 75kg (warm ups); 5,5 - 112.5kg, 5,5 - 120kg.

Box squats; 5 - 60kg, 5 - 80kg, 5 - 100kg (warm ups); 3 - 120kg, 3,3,3,3 - 140kg.

Didn't have time for bench, and slept horribly, mattress sucks too much, so would probably skip it today regardless.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 2 - 210kg, BELT, 2 - 220kg, 2,2,3,2 - 230kg.

Deficit, one plate; 1,1,1,1,1 - 220kg.

OHP; 6,5 - 80kg. Time to bump this load.


My pulling today was quite good from a form perspective and speed perspective.

No time for front squats today, may double them up w/box squats.
 
Rack pulls; 3 - 140kg, 3 - 180kg (warm ups); 5 - 220kg, 3 - 250kg, 3 - 260kg, 3 - 270kg, 2 - 280kg PR. Not ideal to do these today but didn't get in twice yesterday for non-gym reasons. 2 @ 280 below the knees is exciting.

Bench; 5 - 60kg, 5 - 80kg, 4 -100kg (warm ups); pause; 2,2,2 - 125kg, 1,1 - 130kg. Those 130's flew up. All benching from now on will be paused, it just builds the explosiveness and technique so much better than touch and go. Removes shoulder issues as well I think, as does the closer grip.

Front squats; 5 - 60kg (warm ups); 3,3,3 - 80kg, 3,3,3 - 90kg. Coming along really nicely. These will definitely be my go-to squat exercise now.

WG pulldown; 5,5 - 120kg.
 
The bottom of the bar is touching the chest, but not resting on it, if that makes sense.

At the moment I'm trying to use a 2 second pause at minimum, three seconds ideally. This is obviously greater than any competition would require, but I'm developing crazy good explosiveness from it.
 
So ... on the weekend I had to carry my Mrs up and down a few flights, and I've done something to my left knee (internal). Feels like there's an issue going on down there.

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1 - 240kg. Knee was not cooperating any further.

Speed deads; 3,3,3 - 170kg, 3,3,3 - 200kg.
 
Soooo ... the doctor said it doesn't quite seem like a meniscus tear, given the range of mobility and lack of sprain. Maybe a sprain/strain of something in the knee. Definitely off of 'bent knee' exercises for a little while, kill me now.

Depending on how it feels over the next few days I may go with MRI (probably will anyway, TBH) and see if there's been much damage or not. Looking like surgery is not needed, which is great, but again, extent not really known.

Will do rack pulls of some form to replace deadlifts for now, definitely focus on dips and chins for upper body, bench press if possible. Maybe even some bro-stuff just to keep exercise as being realistic.
 
Rack pulls; 3 - 140kg, 3 - 180kg, 3 - 220kg (warm ups); 3 - 250kg, 3 - 260kg, 3,3 - 270kg, 1 - 280kg, 1 - 290kg PR.

Good mornings; 3 - 60kg, 3 - 100kg, 3 - 140kg (warm ups); 3 - 160kg, 3,3,3 - 180kg.

Feeling good.
 
Woohoo! A 290 rack pull. Excellent.
Are you actually going to horizontal with 180kg on your back for those g-m's?! That's fairly insane.
 
Lol said:
Woohoo! A 290 rack pull. Excellent.
Are you actually going to horizontal with 180kg on your back for those g-m's?! That's fairly insane.
Click to expand...

Yeh, that 180 is a PR as well. I'll get 200 next time hopefully, depends most on back out of the pins so the actual movement can be performed. Obviously 300 for triples is next rack pull goal.



WG pulldown; 5 - 75kg (warm ups); 5,5 - 112.5kg, 5,5 - 120kg.

Bench; pause 1,1,1,1,1,1,1,1 - 130kg, TnG; 1 - 140kg, 1 -145kg PR, 150kg FAIL.
 
Today;

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 2 - 210kg, BELT, 2 - 220kg, 3,2,2 - 230kg.

Deficit; 1,1,1,1,1 - 220kg.

Speed; 3 - 200kg, 5,5 - 170kg. 200kg wasn't fast enough after being a bit fatigued.
 
Rack pulls; 3 - 140kg, 2 - 180kg, 3 - 220kg (warm ups); 3 - 250kg, 3 - 260kg, 3 - 270kg, 1 - 280kg, 1 - 290kg. I definitely had 300 in me today but I'm spacing myself. That will happen next week, no question.

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

Deficit, speed; 3,3,3 - 170kg.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 2 - 210kg, BELT, 1 - 220kg, 1 - 230kg, 1,1,1,1,1,1,1,1,1 - 240kg, 1 - 250kg. Really happy with this.

Pause deficits; 1,1 - 200kg, 1,1,1,1,1,1 - 190kg. Where have these been all my life??
 
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Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg; 1 - 120kg, 1 - 130kg, 1,1,1,1,1,1,1,1,1,1 - 140kg. All TnG obviously. Felt good to test things out.

WG pulldowns; 5 - 75kg, 5,5 - 112.5kg, 5,5 - 120kg.
 
Yesterday:

Workout was 4-5 hours earlier than usual, first thing in the morning. Energy levels for rack pulls sucked and obviously couldn't go for the PR I wanted.

Rack pulls; 3 - 140kg, 3 - 180kg, 2 - 220kg (warm ups); 3 - 260kg, 3,3, - 270kg, 1 - 285kg. 290kg was not budging.

Pause deficit deads; 5 - 70kg, 3 - 120kg, 1 - 170kg(warm ups); 1,1,1,BELT,2,2 - 190kg, 2,2 - 200kg.
 
Pendlays; 5 - 70kg (warm ups); 5,4,3,3,3,3 - 120kg. Explosive.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 145kg, 150kg FAIL, pause; 2,2,2,2 - 125kg. 150kg was damn close to breaking through the sticking point.

WG pulldowns; 3,3,3 - 120kg.


Having a few ideas about total volume and load for non-deadlift and bench movements.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 2 - 210kg, 2 - 220kg, 3,3,3 - 230kg - collective volume PR.

Deficit; 1 - 230kg PR, pause; 2,2 - 200kg.

Second session;

Good mornings; 3,3,3 - 180kg.
 
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Rack pulls; 3 - 140kg, 3 - 180kg, 2 - 220kg (warm ups); 3 - 260kg, 2 - 280kg, 2 - 280kg. 5 - 240kg. Still playing around with the intra-workout programming of these. Bringing them back in has absolutely helped my lockout though.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); pause; 3,3,3,3 - 125kg. I'm trying a wider grip, and I've discovered I'm much stronger. Will continue to use both though, as I do enjoy my rotators.

Rows; 3,3,3,3,3 - 120kg. Explosive. Snatch-width and normal width re: grip.
 
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