Weights, cardio and stuff log

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg (warm ups); BELT, 2 - 210kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 1,1,1,1,1,1,1 - 250kg. Unquestionably my most successful day of deadlifts. And hell, down another belt notch. Weight has actually gone up in the last 2 months since adding nearly 2-inches to thighs. My hamstrings have gone from least impressive to actually there. Quads are next when the knee swelling is gone.

Speed deads; 3,3 - 180kg.


Second session;

Pause deads; 2,2,2,2 - 190kg.
 
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Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 3 - 140kg, 1 - 145kg, 1,1 - 150kg PR, 2,2 - 140kg.

Snatch grip pendlay; 5 - 70kg (warm ups); 3,3,3 - 120kg, 3,3,3 - 130kg. Explosive.
 
Fucking stoked about that bench. I think another 10kg or so by year's end is quite realistic, for a 1RM. Just need to keep checking in for bench. The wider grip (mid-finger on knurling rings) is definitely my strongest position, but obviously I don't want to be training at that position all the time.

Snatch-grip pendlays were insane. It feels as though you have next to zero arm involvement, which is what I want to train my back explosively.
 
Rack pulls; 3 - 140kg, 3 - 180kg, 3 - 220kg (warm ups); 2 - 240kg, 3 - 260kg, 3 - 270kg, 3 - 280kg, 300kg FAIL. Maybe should have done a single at 290kg first.

BTN strict; 5,5,5 - 60kg. WG benching means more shoulder-love required, and these are probably the best thing for shoulders that I've come across.

Stiff LDL; 3 - 140kg, 3 - 170kg (warm ups); 3 - 200kg, BELT, 3,3 - 200kg. Great to swap about with Good Mornings. These might even be preferable - upper back is a factor here, and helps train the break;
- for form.

Second session;

Pause deficit; 2,2,2,2,2 - 200kg.
 
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Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 3,2 - 140kg, 1 - 145kg. CG; 5,5 - 110kg.

Snatch grip pendlays; 3,3,3,3 - 120kg. Forgot to warm up.

WG pulldown; 3,3,3 - 120kg.
 
Haven't, interesting thought though. I imagine there's a big more upper arm work there. Snatch on deficit is worth a try.


Today;

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 180kg, 1 - 200kg } deficit (warm ups); 2 - 210kg, 1 - 220kg, 1 - 230kg, 2 - 240kg, 1 - 240kg, 2 - 230kg, 1 - 240kg, 2,1 - 230kg. I was pulling slow today. Can't do rows on a Thursday, they're probably best left to Sunday anyway and chins on Tu-Th sessions to spare the chain. Thought today I would go for 3-4 doubles at 240 but just was never going to happen.

Speed deads; 3,3,3 - 170kg.
 
Yesterday;

Rack pulls; 3 - 240kg, 3 - 260kg, 3 - 270kg, 3 - 280kg. 5 - 240kg.

Bench; 1 - 120kg, 1 - 130kg, 2,2,2,2,2 - 140kg.

WG pulldown; 3,3,3 - 120kg.
 
gbglifter said:
Whats this? Losing fat and building muscle? At the same time? Has Rihad read this yet? ;)
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Ha!

Muscle gain first, weight loss second (chronology). My hamstring gains were basically noob-gains, considering how under-developed they were.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); BELT, 2 - 210kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 250kg FAIL, 2 - 230kg. 240kg FAIL.

Deficit; 2,2,2,1 - 220kg.

Pause deficit; 3 - 170kg, 2 - 190kg, 2,2 - 200kg.

Really disappointing day today. Trying to max on a cut though, so shouldn't be too crushed. I will probably have to work at doubles and triple of 230 and 235 I think, for M and F.

I can't do Rack Pulls on Saturday any longer, no pulling at all actually. Interfering w/recovery for Monday too much.

Second session;

Deads; 1 - 210kg, 1 - 220kg, 2,2,2 - 230kg. I had unfinished business w/the barbell.


Doing a lot of foam rolling and stretching at night, helping w/recovery a lot.
 
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gbglifter said:
Just a gentle reduction then?

Im trying the opposite: a gentle bulk.
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A 'slow' reduction. The calorie cutting has certainly affected peak strength on a daily basis - obviously that affects more significantly for bigger compounds than any nonsense exercises like curls or pushdowns etc.

Wednesdays are now going to be a lighter day for deads; slightly more volume perhaps, but generally lighter loads, focusing on speed as well.
 
Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 140kg, 1 - 150kg, 1 - 155kg PR, 2,2,2 - 140kg. Probably all comp-legal, definitely not TnG, but not a 3-sec pause either.

WG pulldowns; 3 - 75kg, 3 - 105kg (warm ups); 3,3,3,3,3 - 120kg. Back to regular chins/pulls soon I think.


Stoked about 155kg bench. Need to remember to keep the closer-grip stuff in my routine as well.
 
Deficit deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1,1,1 - 210kg, 1,1,1,1,2,2 - 220kg.

Speed deads; 3,3,3,3 - 170kg.

Pulled fast today (relative etc.). Feeling much better. Getting angry at the barbell seems to help my form.

Second session;

Rack pulls; 3 - 240kg, 3 - 260kg, 3,3 - 280kg.

Shrugs; 5 - 200kg, 5 - 180kg. I think upper traps might be a minor weakness.

BTN, strict; 5,5,5 - 60kg.
 
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WG pulldowns; 3 - 75kg, 3 - 105kg (warm ups); 3,3,3,3,3 - 120kg.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 3,3,3 - 140kg set-rep PR. CG; 5,5 - 110kg. All explosive. Bench is exploding right now since switch to WG.


Playing around with cable pullovers a bit (standing). I like them a lot but v.elbow or triceps intensive.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 3,3 230kg, 2 - 240kg Equal PR.

Pause deficit; 2,2,2,2 - 200kg.

BTN, strict; 5,5,5 - 60kg.

Good mornings; 3,3,3 - 140kg. Explosive.

Rack pulls; 3,3 - 240kg.

Feeling good, two days rest for PC coming up.
 
Yesterday;

Snatch-grip pendlays; 5 - 70kg (warm ups); 3,3,3,3,3 - 120kg. Explosive. Will probably go back to supported rows if my knee can handle the contact. Can do supported T-Bar like rows as well.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 2,2,2,2,2 - 140kg.

Shrugs; 5,5 - 180kg, 5 - 200kg.
 
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