2016 Log

DL; 3-200kg, 1-225kg, 235kg@6, 245kg@7, 255kg@8, 265kg@8, 275kg@9.75. 2x2-245kf@8. Will try to remember to use 9.75 RPE designation for instances when there wasn’t a chance of another rep, but wasn’t a dead to the world grinder either.

WG OHP; 5-60kg, 70kg, 3x5-75kg@7-8.

Pull-ups; +5kg - 10 reps.



Post-baby PR, so hopefully I’m doing something right.

The cable rows already feel like they’re doing something positive for the back. Rough training structure moving forward;

M:
DL to max, 2-3 back off sets @8.
WG OHP for some mild volume
Pull-ups to put everything back in place

Tu:
DL to max triple.
Standing row variation (DL, BB, Pendlays)
Abs

W: sleep!

Th:
DL to max, 2-2 backoff sets @8.
WG OHP; triples at heavier weight than Monday.
Pull-ups again.

F:
DL to max; probably triples again, I think. Maybe 1-3 back-off sets.
5-8 sets of cable rows, last set as myo-reps.
Looking at introducing front squats with box (re: bench). Might spare the knee a bit more.
Abs

Sa:
Abs


I’ll throw curls and push downs in here and there because they don’t cost much recovery wise.
 
DL; 3-200kg, 225kg@6, 235kg@7, 245kg@8.5. 2x2–255kg@9.5, 9.75. Didn’t want to turn that first double into a snap-grinder but wanted the reps all the same.

BB rows; 3x5-170kg@7-8.

Cable crunches; 3x10-40kg. These were humbling. Went to 60kg and couldn’t budge the plates higher than a few inches. Felt good in the right groove though.
 
Alternative is to drop back offs other than Friday, and pull a heavy single on Wednesday. Will probably vary weekly model depending on my schedule.

M:
DL to max, 2-3 back off sets @8.
WG OHP for some mild volume
Pull-ups to put everything back in place

Tu:
DL to max triple.
Standing row variation (DL, BB, Pendlays)
Abs

W: sleep!

Th:
DL to max, 2-2 backoff sets @8.
WG OHP; triples at heavier weight than Monday.
Pull-ups again.

F:
DL to max; probably triples again, I think. Maybe 1-3 back-off sets.
5-8 sets of cable rows, last set as myo-reps.
Looking at introducing front squats with box (re: bench). Might spare the knee a bit more.
Abs

Sa:
Abs
 
DL; 3-200kg, 1-225kg, 235kg@5, 245kg@7, 255kg@8, 265kg@9.75, 270@10. Prob should have skipped the 270 but fairly sure I can rest/recover through it today.
 
Was thinking of how to classifying my training and where it’s about to be, and I think it’s a hybrid of Bulgarian/lift every day and conjugate, albeit without concurrent periodisation.

Specificity on the main lift but volume on accessories that identify as weaker or potentially weaker links.
 
Was thinking of how to classifying my training and where it’s about to be, and I think it’s a hybrid of Bulgarian/lift every day and conjugate, albeit without concurrent periodisation.

Specificity on the main lift but volume on accessories that identify as weaker or potentially weaker links.
 
DL; 3-200kg, 1-225kg, 235kg@6, 245kg@7.5, 255kg@8, 265kg@9-9.5, 270kg@9.75.

Top singles were definitely improved upon yesterday, 275 might have been there again. 265 got out in front but bracing and back strength were enough to correct- pleases with that.

OHP; 4x4-80kg@8.
 
DL; 3-200kg, 1-225kg, 235kg, 245kg, 255kg@8.5, 265kg@9.75. 4x3-240kg@8.5-9.5.

Cable rows; 10-100kg, 10,8,8,8-120kg.

Evening;

Lay pull down; 4x8-80kg. Need that wd40 again.


Resting like a mofo this weekend. Abs only. 4 triples might be a shade too much, will find out next week.
 
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DL; 3-200kg, 1-225kg, 235kg@6, 245kg@7, 255@8, 265kg@9, 275@10. Faster than last week.

WG OHP; 5-60kg, 4x4-80kg@8.

Pull-ups; +10kg - 7 reps. Had to rush the max-drum.
 
DL; 3-200kg, 220kg@5, 230kg@6, 240kg@7.5, 2-250kg@8.5-9, 2-260kg@9. Could have ground out a life or death 10 on the 260 but not the point of today..

Cable rows; 10-80kg, 3x8-120kg. Decided to give these a double up slot, as intend to do some sort of squatting on this day moving forward. Woke up the wife when I got up, so reparations required which cut into the workout a bit.
 
DL; 3-200kg, 1-225kg, 235kg@5, 245kg@7, 255kg@8, 265kg@9-9.5, 275kg@10. 4x2-245kg@8-8.5.

Cable rows; 4x8-120kg. Bent the bar, weak ass metal :/

Evening;
Cable rows; 4x8-120kg.
 
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DL; 3-200kg, 1-220kg, 230kg, 240kg@6.5, 250kg@7.5, 260kg@8, 270kg@9. 280 wouldn’t budge.

Out of groove a bit, never quite had leg drive clicking.

Going to go back to resting on Wednesday’s.

WG OHP; 4x5-80kg@8.

Evening;

DL; 1-200kg, 220kg, 240kg@5, 260kg@8, 280kg@9.5.
 
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DL; 3-200kg, 1-225kg, 2-235kg, 245kg, 255kg@9, 260kg@9.75. Couldn’t decide singles or doubles at first. Went with doubles because mild volume increase and maybe there’s more adaptation benefits instead of endless singles? Don’t know.

Pull-ups; +10kg - 12 reps.
 
DL; 3-200kg, 1-225kg, 235kg@5, 245kg@6, 255kg@7.5, 265kg@9, 275kg@9.75. Need to be better at getting to sleep earlier if I’m going to do the five days.
 
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