2016 Log

Browner said:
True RPE 10 deadlifts are a bit like knockouts in Boxing, there are only so many of them you can take in your career
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Haha. Probably fair to say.

I don’t think they serve a tremendous purpose in and of themselves. But I’ll probably test my max every week for as long as I can. It’s just satisfying.
 
Beltless DL; 2x3-200kg, 4x3-210kg@7.5.

Pendlays; 3x5-150kg@6.

Evening;

Ab-wheel, 2ct pause; 4x10.
 
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DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@9-9.5. 3x3-220kg. Underslept and underfed from yesterday. Didn’t push the singles today.

HBBS; 1-120kg, 1-140kg, 1-150kg@7.5-8. Surprisingly springy. Aiming to do higher volume hypertrophy work in the warm-ups.
 
DL; 3-200kg, 1-220kg, 1-230kg, 10x1-240kg@8.

Shorter session today.

Evening;

Pendlays; 4x5-150kg@7-8ish.
 
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DL; 3-200kg, 3-220kg, 1-240kg, 1-250kg@8. 4x4-210kg@7.

Few more things to finish off tonight. Programming switched up.

Evening;

RDL; 3x8-160kg@cardio.
 
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Come across an interesting conjugate layout today, thought I would share it with you;

ME Lower
Squat variation 1-5 RM
Deadlift variation 1-5 RM
Upper back/hamstring accessories

ME Upper
Bench Variation 1-5 RM
Bench Assistance (floor press, incline etc...) work up to heavy set of 3-8 reps
Chest & Tricep Accessories

Comp/Vol Lower
Comp Squat 4-6 sets x 2-3 reps @80-90% or 8-9RPE
Quad Accessories

Comp/Vol Upper
Comp Bench 4-6 sets x 2-3 reps @80-90% or 8-9RPE
Shoulder and Bicep Accessories

Might play around with that set up for when it comes to my comp prep. Im sure you could ditch bench in favour of OHP and add some more dead lifts in there
 
Browner said:
Come across an interesting conjugate layout today, thought I would share it with you;

ME Lower
Squat variation 1-5 RM
Deadlift variation 1-5 RM
Upper back/hamstring accessories

ME Upper
Bench Variation 1-5 RM
Bench Assistance (floor press, incline etc...) work up to heavy set of 3-8 reps
Chest & Tricep Accessories

Comp/Vol Lower
Comp Squat 4-6 sets x 2-3 reps @80-90% or 8-9RPE
Quad Accessories

Comp/Vol Upper
Comp Bench 4-6 sets x 2-3 reps @80-90% or 8-9RPE
Shoulder and Bicep Accessories

Might play around with that set up for when it comes to my comp prep. Im sure you could ditch bench in favour of OHP and add some more dead lifts in there
Click to expand...

Where’d you find it?
 
Block pulls; 3-200kg, 5,4,4-220kg@7.

PSQ; 3-120kg, 3-140kg@6, 3-150kg@7. Surprisingly easy. Knee feels a bit meh, and didn’t want to push it volume wise.
 
Browner said:
In an old article In the depths of the Internet by Ben Pollack
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Interesting.

I’m moving most of my DL volume to 90% range, and just a lot of sets, which is sort of what’s at play in that template.

Having said that, Pollack is so far beyond natural it’s hard to take programming from him too seriously.
 
Jester said:
Interesting.

I’m moving most of my DL volume to 90% range, and just a lot of sets, which is sort of what’s at play in that template.

Having said that, Pollack is so far beyond natural it’s hard to take programming from him too seriously.
Click to expand...
Haha... yeah agreed on the natural thing, dude is strong but f*ck me he must take a lot of gear!
 
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg@7, 1-250kg@8, 1-260kg@9. 3x3-230kg@8.

Gone back to my natural pulling style of rounded back. God it felt easy, RPEs above are conservative.
 
DL; 3-200kg, 1-220kg, 1-230kg, 1-240kg, 1-250kg@8.

Pull-ups; 4x6-bw.

OHP; 2x5-80kg@7.

Ab-wheel paused; 2x20.
 
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