2016 Log

DL; 3-200kg, 1-220kg, 1-230kg, 10x1-240kg@8.

LBBS; 1-140kg@7, 1-150kg@8, 1-160kg@8.

Lots of walking yesterday, so somewhat fatigued this morning.
 
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@9, 1-255kg@10. 2x3-230kg@8-8.5.

LBBS; 1-140kg@6, 1-150kg@7, 1-160kg@8.5, 1-170kg@8.5.
 
Re-read Tom Martin’s AMA on reddit last night, and am taking a page or two out of his book re: deadlifting; volume down, variation and load up (slightly).

Block pulls; 3-200kg, 1-220kg, 3x3-230kg@7-7.5.

LBBS; 5-100kg, 1-140kg@sub 6, 1-150kg@6, 1-160kg@7.5, 1-170kg@8.

Rows; 3x6-140kg.
 
Jester said:
Re-read Tom Martin’s AMA on reddit last night, and am taking a page or two out of his book re: deadlifting; volume down, variation and load up (slightly).

Block pulls; 3-200kg, 1-220kg, 3x3-230kg@7-7.5.

LBBS; 5-100kg, 1-140kg@sub 6, 1-150kg@6, 1-160kg@7.5, 1-170kg@8.

Rows; 3x6-140kg.
Click to expand...

He is one strong dude!!!

From what i remember I think he squats 5x per week, bench 3 or 4 and deadlift 5x with a different variation each session?
 
Jester said:
Variation is for deadlifts, yep. Going to work that in.
Click to expand...
Had a read of it too, im going to adopt a similar approach when I switch to bulgarian/HIHF. something like

Mon -Squat/Bench/Deadlift
Tue - Squat/Bench
Wed - Squat/SLDL
Thur - Squat/bench
Fri - Squat/OHP/Block pull
 
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Browner said:
Had a read of it too, im going to adopt a similar approach when I switch to bulgarian/HIHF. something like

Mon -Squat/Bench/Deadlift
Tue - Squat/Bench
Wed - Squat/SLDL
Thur - Squat/bench
Fri - Squat/OHP/Block pull
Click to expand...


For me it’s;

Mon -Squat/Deadlift
Tue - Squat/Block pulls/Rows
Wed - Squat/Chins and whatever I can drag myself to do for upper push
Thur - Squat/Deadlift
Fri - Squat/SLDL or deficit/Rows
Sat - Same upper as Wednesday


Given he shoots for a PR as often as possible - whether 1, 3 or 5RM range, I’ll be putting SLDL/deficit on Friday’s.

Theoretically I now have time for bench or OHP but they’re such light weights compared to the lower body stuff.

Probably important I suppose.
 
Jester said:
For me it’s;

Mon -Squat/Deadlift
Tue - Squat/Block pulls/Rows
Wed - Squat/Chins and whatever I can drag myself to do for upper push
Thur - Squat/Deadlift
Fri - Squat/SLDL or deficit/Rows
Sat - Same upper as Wednesday


Given he shoots for a PR as often as possible - whether 1, 3 or 5RM range, I’ll be putting SLDL/deficit on Friday’s.

Theoretically I now have time for bench or OHP but they’re such light weights compared to the lower body stuff.

Probably important I suppose.
Click to expand...

The guy is a monster!! I dont think I'll be shooting for the PRs like he does. 1) hes a genetic freak, 2) he uses PEDs I plan to work up to a single on each movement @8 maybe 9, then if i'm feeling fresh either shoot for a rep PR if its there or do 1-5 reps @9 and move on. Basically work up to a heavy single, then 1 back off set and move on.
 
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 5x1-245kg@9.

LBBS; 1-140kg@6, 1-150kg@7, 1-160kg@8.5.


I really have to remember not to push the squats on Wednesday’s, it just stuffs up Thursday’s singles too much.
 
Knee is dictating that everyday squats aren’t going to hold. Will go back to twice a week for a while and hopefully it settles down.

So I guess that means some benching might happen after all.
 
Bench; 4x4-100kg@8. Haven’t done this for 3 years almost. Going to sore AF tomorrow.

Chins; 25 reps max-swim - BW.
 
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