Weights, cardio and stuff log

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

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

Snatch pendlays; 3,3 - 120kg.
 
Yesterday;

Shrugs; 5,5,5 - 220kg.

Bench - did warm ups but wasn't motivated, so pulled the plug. My workout was 4-6hrs later than it would normally be, probably had something to do with it. Maybe even 8hrs later than some days.

Shoulder press machine; 5,5 - 85kg.

Rear delt work - doing a lot of this these days and I think my shoulders are thankful for it. Sets of 5-8 on the specific machine (I actually prefer this particular piece of equipment to dumbbells in this instance), load is around 60kg for that particular apparatus.
 
Congrats on the continued PRs! Block pulls?

I can only agree with the rear delt work. Keeps my shoulders in trim. Keeps the niggling pains away too.
 
Yeh, it's definitely more difficult to add load when on a cut, so at the moment I'm going for reps and more gradually (read as 'slowly') bumping up the load.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 3 - 220kg, 1 - 230kg, 1 - 240kg, 1 - 250kg, 260kg FAIL, 260kg FAIL. 250kg felt good enough so I thought why not give a new max a shot? My break definitely needs some work and I need to bring the quads back into it now that my knee is on the up. Leg press and deficit, I guess.

Block pulls; 1 - 260kg, 1 - 270kg, 2,2,2 - 280kg PR.

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

Second session;

Deads; (warm ups); 1 - 220kg, 1 - 230kg, 1,1,1,1 - 240kg, 1,1 - 250kg. Felt good.
 
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Block pulls; 5 - 120kg, 3 - 170kg, 1 - 200kg (warm ups), 3 - 220kg, 5 - 250kg, 2 - 260kg, 5,5 - 250kg, 8 - 220kg.

Speed deads; 5,5 - 170kg.

SLDL; 5,5 - 170kg.


Another re-arranged morning session. Definitely a bit sore from Monday.


Second session;

Bench; 5 - 60kg, 5 - 80kg, 4 - 100kg, 1- 120kg (warm ups); 1 - 130kg, 3 - 140kg, 2,2,2 - 150kg PR. 10,10 - 100kg.

Snatch rows; 3,3,3 - 120kg. Explosive.

Shoulder health stuff.


Nice to get a bench PR after an annoying morning session.
 
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Continuing this here, from @Lol -
Mike T uses RPE's and fatigue stops primarily, I feel, because he is working with high intensity loads for much of his training. He's not really trying to get bigger any more; he's trying to maximise CNS recruitment patterns and lifting efficiency etc.
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I think it works across a wide range of various load ranges. I don't think you can apply to extremely high rep ranges, much as moderating resistance-exercise induced fatigue is totally different to moderating 'cardio'-exercise induced fatigue (compare recovering from weights to long-distance swimming or running etc.).

I think it would certainly be applicable to OWL workouts and would let the lifter properly gauge the squats and jerk sets.
 
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BTN, strict; 5 - 60kg, 5 - 65kg, 5,5 - 70kg.

Front box squats; 5 - 40kg, 5,5,5 - 60kg. Knee feels better doing it than directly afterwards, but that often happens w/injuries in my observation.

OHP; 1 - 80kg, 1 - 90kg.

Shoulder work.

We'll see how it pulls up tomorrow, I suppose.
 
Jester said:
Continuing this here, from @Lol -

I think it would certainly be applicable to OWL workouts and would let the lifter properly gauge the squats and jerk sets.
Click to expand...

I quite agree about this. I see a lot of rigid programming in many of the OWL templates I have looked at. It seems much more sensible to use RPEs, or some other method, to manage fatigue induced by all the pulling and squat work that complements the snatching & C&J's.
 
Lol said:
I quite agree about this. I see a lot of rigid programming in many of the OWL templates I have looked at. It seems much more sensible to use RPEs, or some other method, to manage fatigue induced by all the pulling and squat work that complements the snatching & C&J's.
Click to expand...

To my mind, Tuscherer has basically just codified the paradigm of 'listen to your body'.


Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 3,3,2 - 235kg. 5,5 - 220kg. That last one should have been a triple but the bar shifted laterally somehow so I put it down rather than risk injury. Total volume PRs for 220kg. Forcing Wednesday into a lighter day is paying dividends fast.

Block pulls; 1 - 240kg, 3,3,3 - 270kg.

Starting to get a very fast and tight break (at least by comparison to previously). Quads were far more involved today after yesterday's front squats, which is awesome, because they've been a non-factor for ~ 6 weeks now.
 
Saturday:

Bench; 5 - 60kg, 5 - 80kg, 4 - 100kg, 1 - 120kg (warm ups); 1 - 130kg, 2,2,2 - 140kg. There's a new bench, Force USA, and I hate it. Safety stoppers don't go high enough and are too narrow (proximity to forearms). Bar struts are too unstable and the lip is too high. Off to bench in the rack from now on.

Front box squats; 5,5 - 60kg, 5,5 - 80kg.

Shrugs; 5,5,5 - 220kg.

Shoulder stuff.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 1 - 230kg, 1,1 - 240kg, 1,1 - 250kg, 1 - 255kg. Moderately satisfied? Will try for some more reps tonight.

Block pulls; 1 - 260kg, 1 - 270kg, 2 - 280kg, 1 - 290kg PR. Couldn't punch another out at 290kg.

Deficits, 1-inch; 3 - 220kg.


Second session;

Deads; 1 - 220kg, 1 - 230kg, 2,2,2,2 - 240kg. Really happy with these reps.

Snatch pendlays; 3,3 - 120kg. Explosive.
 
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mickc1965 said:
Do you use them for both pulling and pushing exercises? Have you got Pro or Classic?
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Pro, but mainly because that's what the store had. Tried some imitators and they literally fell/tore apart when being used.

I use them for dead and it's variants, rows and shrugs. Don't use them for chin/pull movements, but I'm not doing them right now.

I'm not a fan of using them for pressing, I think that's quite dangerous actually. But using anything for pressing is not ideal (other than chalk) - you lose control of barbell (in comparison to an unimpeded grip). If you wanted to work on grip strength in a press then I suppose they wouldn't be THAT far off using Fat Gripz (or whatever they're called).


I'm using them to reduce the torque imbalance that constant mixed-grip will do to one's mine. I can only do it left hand supinated due to an old boxing injury in my right wrist. And frankly, you're always stronger doing it one way over the other anyway. It also let's my calluses catch a break which is something to be mindful of in my line of work.
 
I bought Versa from Amazon and lost them a billion years ago. I thought they were okay but I felt the rubber strap was too short for ware, especially on thicker bars. I'd like to find them though as they'd make weighted pullups less tough on the ol' calluses
 
Deficit, 1-inch; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1,1,1,3,3,3 - 210kg.

Block pull; 5 - 250kg, 5,4 - 260kg.

Front squats; 5 - 60kg, 5,5 - 70kg, 5,5 - 80kg.
 
Yesterday;

Bench; 5 - 60kg, 5 -80kg, 4 - 100kg, 1 - 120kg (warm ups); pause; 1 - 130kg, 2,2,2,2,2 - 140kg.
 
Deads; 5 - 70kg, 5 - 120kg, 1 - 170kg, 1 - 190kg, 1 - 200kg (warm ups); 1 - 210kg, 1 - 220kg, 3,3,3,3,3 - 235kg, Volume PR.

Block pulls; 2 - 270kg, 3,3 - 260kg.


Second session;

Good mornings; 5,5,5 - 160kg. No belt on these, starting to get a lot of my lower back strength endurance again.

Shrugs; 5,5,5 - 220kg. Felt easy.

Leg curls; 10,10 - 45kg. Don't know why but they help the knee.
 
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