Weights, cardio and stuff log

Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); BELT, 2 - 210kg, 2 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 265kg FAIL, 1 - 240kg, 250kg FAIL, 1,1 - 240kg, 1,1, - 245kg, 3,3 - 220kg. Lost a shit tonne of leg drive with this knee issue, need to re-work on that (frustrating after getting it down-pat only 2-3 months ago). Reintroducing more carbs into the diet to see if that assists strength-gains (potential) whilst cutting.

Second session;

Deads; 1 - 230kg, 1,1,1 - 240kg. Much better leg drive. Trying to emulate Rubish's break a bit.

Deficit pause; 2,2,2 - 200kg.
 
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Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, 1 - 140kg, 1 - 145kg, 1 - 150kg, 1 - 155kg, 1 - 160kg PR. 2 - 145kg PR, 1 - 145kg.

Booyah.

160 was a grind but comp-legal. I would hope to get it up to around 150 for triples by the end of the year (vacation in Houston).

Lying supported rows; 3 - 90kg (warm ups); 3,3 - 120kg, 3,3,3 - 130kg. Will get these back up quickly, probably around 150 mark I think.
 
Deficit deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg (warm ups); 3,3,3 - 200kg.

Block pulls; 3 - 220kg, 5,5 - 240kg.

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



Second session;

BTN, strict; 5 - 60kg, 5 - 65kg, 5 - 70kg.

Shrugs; 5 - 180kg, 5,5,5 - 200kg.
 
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Lying supported rows; 4 - 60kg, 3 - 90kg (warm ups); 3 - 120kg, 3 - 130kg, 3 - 140kg, 3,3 - 145kg.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, 1 - 140kg, 2,2,2 - 145kg. CG; 3,3,3 - 110kg.
 
Deads; 5 - 70kg, 3 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 3,3,4 PR,3 - 230kg. Volume PR.

Block pulls; 4,4 - 250kg.

Second session;

Pause deficit; 3,3 PR - 200kg.

Good mornings; 5,5,5 - 180kg.

BTN, strict; 5,5,5 - 60kg.
 
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Very nice PR triple, especially after all those reps with 220.
How early in the day was your first session? I struggle to get my mind into heavy lifting mode before midday.
 
I'm trying to take some emphasis off 'load' on Wednesdays session and focus on speed, although mentally that is v.hard to do for me. Speed work for deficits, good mornings, slightly lighter and more volume on block pulls.

Friday I'm turning into more of a volume day, at around 85%.

Monday stays heavy, but add in some back-off sets around 75-80% at the end to get volume in for technique purposes. When my form is good, it's fucking amazing. When it's off, then it's a real grind. That session from 2-3 weeks ago cranking out singles at 250kg I had it going on.


Knee is about 80% there, I think. I anticipate being able to squat w/some form of load in 2-3 weeks, and will make Wednesday the day to do it, maybe with front squats added in on Saturday too. Not sure if they contributed to the knee issue, but if it doesn't feel right then I will revert to narrow stance box front squats. Really need to remove the hips from Saturday work.
 
Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, 4,4,4 - 140kg PR.

Lying supported rows; 3 - 60kg, 3 - 90kg (warm ups); 5 - 120kg, 5,5 - 130kg.

Speed deads; 3,3,3,3 - 140kg. Going to see if doing these at 54% affects recovery between Friday and Monday; essentially limits of mild active recovery vs passive recovery. I'd prefer to get int he extra volume and speed work if possible, hence the trial.

Shrugs; 5 - 180kg, 5,5 - 220kg. Went up on toes which made calf tighten up and knee get unhappy. Will have to note this and make sure to avoid it, no sense in going backwards now.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 3 - 220kg, 1 - 230kg, 3 PR, 2,2,1 - 240kg. 8 - 200kg PR.

Second session;

Deficit deads; 1,1,1 - 200kg, 1,1,1 - 210kg, 1,1, - 220kg.
 
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Lying supported rows; 9 - 60kg, 3 - 90kg (warm ups); 3 - 120kg, 3 - 130kg, 3,3,3 - 140kg.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 130kg, 3 PR,3,2 - 145kg.
 
Deficit deads' 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg (warm ups); 1 - 200kg, 3,3,3 - 210kg volume PR. And these were fast.

Block pulls; 3 - 220kg, 5,5 - 250kg PR.

Second session;

Good mornings; 8,8 - 160kg PR.

Shrugs; 3,3,3 - 220kg.
 
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Bench; 5 - 60kg, 5 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); pause; 3,3,3,3 - 120kg.

LS rows; 5 - 60kg, 5 - 90kg (warm ups); 3 - 120kg, 3,3,3 - 140kg. Should probably lower the load on this day and focus on speed a bit more. Miss the Snatch Pendlays.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 4,3- 230kg, 2,2 - 240kg. I think if I kept my form tighter on 4th rep of first 230 cluster, I would have pushed out 4 in the second. 240 doubles were a nice surprise, not particularly difficult.

Block pulls; 3 - 220kg, 5 - 250kg, 4 - 260kg PR.

SLDL, deficit; 5,5 - 170kg.
 
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Bench; 5 - 60kg, 5 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, pause; 2,2,2,2 - 140kg. Quite satisfied with this. 3sec pauses, sitting on chest level but not resting.

Speed deads; 5 - 70kg, 5 - 120kg (warm ups); 3,3,3,3 - 170kg. Front pocket lats.

Snatch-shrugs; 5,5,5 - 220kg. I like these a lot more than shoulder-width (regular). They're probably somewhere between a high-pull and a shrug, not really fussed what they're called. They involve the muscles surrounding the scapula significantly as well.

I feel like comparatively, my shoulder girdle is probably now my weak link (compared to previously). Glutes, lats and hamstrings are now my strength, so that strong break at that start is where I tend to fail a deadlift these days. Either it's up and done, or it isn't up at all.

The other thing I need to focus on is the precise position of my knees over the bar when I start (keep the quads involved). I like the bar quite close to my shins, I think, at least for a rounded back pull it probably has to be that way for safety reasons (shorter bar path as well of course), so naturally knees will have to angle out ever so slightly over the bar or the hips are just too far backwards (lift becomes harder).
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 2 - 200kg (warm ups); 2 - 220kg, 1,1,1 - 230kg, 1,1 - 240kg. 3 - 220kg.

Deficit; 1,1,1 - 220kg.

Good mornings; 3 - 100kg, 3 - 140kg (warm ups); 5 - 180kg, 5,5 - 200kg.

Shit of a training session outside of the Good Mornings. Started at 9am (I usually start at 12:30 - 1:00pm). Was a bit fatigued from a busy weekend, will probably just cut out an PC work on Saturdays too. Will give it another crack tonight and try to pump out more singles in the 240+ range. I also forgot to do warm ups as deficits.

Second session;

Block Pulls; 3,3 - 220kg, 3,3 - 250kg, 1 - 260kg, 1 - 270kg PR.

Deads; 5 - 220kg PR, 3,2 - 230kg.

Some small redemption I suppose.
 
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Making a few changes to my program. 6 days a week is not leaving me enough recovery time for the strength gains I'm going for. I'm going to cut out Tuesday and change up Thursday & Saturday basically.

Monday;
Deads - heavy day
Deadlift accessory - heavy deficit/heavy good morning, maybe both
Snatch-grip pendlays
Snatch-grip shrugs
Potentially block pulls

Tuesday;
Rest

Wednesday;
Block pulls - heavy but not max, 3-5 range
Deficit deads/80% deads
Bench
Potential for low bar squat or power clean

Thursday;
Shoulder press - OHP or BTN
Rear delt work
Front squat (once knee is 100%)

//

rest

Friday;
Deads - volume
Block pulls - heavy but not max
Snatch-pendlays

Saturday;
Bench
Rear delt work
Shoulder press - OHP or BTN
Front squat (once knee is 100%)
Snatch-shrugs
 
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Block pulls; 5 - 70kg, 5 - 120kg, 3 - 170kg (warm ups); 3,3 - 220kg, 5 - 250kg, 5,5 - 260kg.

Deficits; 3,3,3,3,3 - 170kg.

Second session;

Snatch-shrugs; 5 - 220kg, 3,3,3 - 240kg.

Bench; 1 - 130kg, 1 - 140kg, 1 - 150kg, 160kg FAIL, pause; 2,2 - 140kg. 10 - 100kg. 150kg was strong, will start pumping out some singles at that load.
 
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