2016 Log

[Jester]

DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@8, 1-260kg@9ish. 2x2-240kg@8.

260 was second attempt, as versa Velcro came off on the first - which was moving really quickly. Grip was a bit iffy today, bloody cold this morning.


Ben Rice was talked about programming his volume as ramp up, before the top single, rather than backdown. I’ve always liked that idea, and might try doing some of it on the way up moving forward.

 

[Jester]

Block pulls; 3-200kg, 3-220kg, 3x3-230kg@7-8. Might be weaker on these than from the floor. Interesting.

Rows; 2x7-150kg.

PSQ; 2x4x140kg@7ish.

 

[Jester]

Wednesday;

OHP; 5-60kg, 5-70kg, 5-80kg, 3x3-85kg@9.5-10. Weirdly not there.

Chins; 4x5-bw.

Dips; 2x5-bw.

 

[Jester]

DL; 3-200kg, 3-220kg, 3-230kg, 7x2-240kg@8-9. Should have skipped the last set, let tightness go a bit.

 

[Browner]

Block pulls; 3-200kg, 3-220kg, 3x3-230kg@7-8. Might be weaker on these than from the floor. Interesting.

Your not the only one! I think its either because;
a) You cant use as much quads to start the lift.
b) A skill acquisition thing. Because we spend so much time with variations from the floor we skill is slightly different from blocks

 

[Jester]

Your not the only one! I think its either because;
a) You cant use as much quads to start the lift.
b) A skill acquisition thing. Because we spend so much time with variations from the floor we skill is slightly different from blocks

I think it’s more likely b). My block pulls used to be the same old 10% higher. Partially due to altering the position as well, but then it wouldn’t match the position of the deadlift at the same height so not really comparable.

 

[Browner]

Do you think block pulls have much carry over to your regular deadlift?

 

[Jester]

Do you think block pulls have much carry over to your regular deadlift?

I think they’re ideal on day two so long as I pull four days per week.

In terms of direct carryover...hard to say. They’re good for teaching bracing.

 

[Jester]

FPDL; 3-200kg, 3-210kg@7.5, 3-215kg@8.5, 3-220kg@9. RPE took a hit from the volume yesterday.

PSQ; 3-140kg@7, 3-145kg@8, 3-150kg@8-8.5. Same again.

Chins; 3x5-bw.

 

[Jester]

Am going to put more focus on chins and back off rows a bit in an accommodation for recovery.

Getting a row&pulldown machine in a month or so, plate loaded, so will incorporate those as well.

 

[Jester]

OHP; 5-60kg, 70kg, 4x5-80kg@9.5. Could have done plus 2.5kg, but didn’t have extra reps.

 

[Jester]

DL; 3-200kg, 2-220kg, 1-230kg, 1-240kg@7, 1-250kg@8, 1-260kg@9.5. 3x3-230kg@8-8.5.

 

[Jester]

DL; 3-200kg, 3x3-210kg@6.

LBBS; 3-140kg, 1-150kg@7, 1-160kg@8, 1-170kg@8-8.5. Time to start pushing that upper limit.

Chins; 3x5-bw.

 

[Jester]

Wednesday;

OHP; 5-60kg,70kg,80kg. 3x1-90kg@9-10. 5-80kg.

 

[Jester]

DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 5x2-245kg@8-8.5. Didn’t do the work up volume due to a bit of tiredness from excessive/extra walking all day yesterday.

Felt good.

Chins; 3x6-bw.

 

[Jester]

Tempo 1-1-3 DL; 3x3-220kg@8.5-9. @Browner - program them in somewhere post-British.

PSQ; 3-140kg@6, 3-150kg@8, 3-160kg@9 PB.

Slow count on the deadlift eccentric felt fantastic. Interested to see how it impacts 1RM.

Will move pauses to Monday back-off volume.

 

[Jester]

DL; 3-200kg, 1-220kg, 1-230kg, 1/240kg@6.5-7, 1-250kg@8, 1-260kg@9. Paused; 2x3-220kg@8.5.

270 will be back soon.

Left off the third back-off so as not to impede recovery.

 

[Jester]

LBBS; 3-140kg@6, 3-150kg@7, 3-160kg@8, 1-170kg@8, 1-180kg@9-9.5.

Not sure I even have a stretch reflex on these. May just stick with paused.

DL; 3-200kg, 2x4-210kg@7.

Myo reps pendlays; 15+3+3+3-100kg. @Blade - the book didn’t say to keep a puke bucket nearby...so close to needing one.

 

[mickc1965]

Myo reps pendlays; 15+3+3+3-100kg. @Blade - the book didn’t say to keep a puke bucket nearby...so close to needing one.

Lol, try it on squats and you may well need a bucket

 

[Jester]

Lol, try it on squats and you may well need a bucket

Yeh, that’s a firm ‘no thanks’ from me.

I’m expecting to add row, lat pull down and leg isolation machines in the coming month - FID bench with attachments - and think they’ll do well for the lower body stuff especially.