Weights, cardio and stuff log

Yesterday:

Rack pulls; 3 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 3 - 220kg, 3 - 230kg, 3,2 - 240kg.

Deficit deads; 3,3 - 180kg, 3 - 190kg, 3 - 200kg. Time to bump to 205 on top set.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1,1,1,1,1,1,1,1,1,1 - 132.5kg.

Rack pulls felt really solid.
 
Low-bar squat; 4 - 60kg, 4 - 80, 4 - 100kg (warm ups); 4,4,4 - 120kg. Nailed the form, which made it easy. Stoked about this, I think low-bar is more natural for me, despite having more familiarity to date w/high-bar.

BTN; 5 - 60kg (warm ups); 4 - 80kg, 4 - 85kg, 2 - 87.5kg.

SLDL; 5 - 70kg, 3 - 120kg (warm ups); 3 - 170kg, 3 - 180kg. Will likely cut these back (load wise), if at all for this session.

Speed deads; 3,3,3,3 - 120kg. Felt great. I need to incorporate more of these.

Chins; 3,3,3,3 - BW.
 
Deads; 5 - 70kg, 3 - 120kg, 2 - 170kg 1 - 200kg (warm ups); 1,1,1 - 210kg, 1,1,1 - 215kg, 1 - 220kg, 1 - 225kg, 1 - 230kg, 1 - 240kg PR, 5 - 200kg PR.

Bench; 5 - 80kg, 4 - 100kg (warm ups); Pause: 3,3,3,2 - 120kg.


Fuc|<ing stoked.


My form is getting pretty solid now, and still takes a little time for my hamstrings to become totally involved, but I'm getting better each time.


Second session;

Speed deads; 3,3 - 120kg, 3,3 - 130kg.

Pendlays; 3,3,3,3 - 120kg

Box squats; 5 - 60kg, 4 - 80kg (warm ups); 3,3 - 100kg, 3,3 - 110kg.

Pause bench; 3,3,3 - 110kg.
 
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Squats; 4 - 60kg, 4 - 80kg, 3 - 100kg (warm ups); 4 - 120kg, 4,3 - 125kg. Left knee was sore, across anterior of the knee cap. Will drop the leg extensions in totality.

BTN; 5 - 60kg (warm ups); 4 - 80kg, 4 - 85kg, 3 - 87.5kg.

Good mornings; 5 - 60kg (warm ups); 5,5,5 - 80kg.

Chins; 3,3,3,3 - BW. Will push clusters to 4 reps each.
 
Cheers, mate.



Rack pulls; 3 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 3,3,3 - 240kg, 1 - 250kg. Definitely happy about this.

Deficit deads; 3 - 185kg, 3 - 195kg, 3 - 205kg. Hamstrings were really firing.

Bench; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); pause; 3,3,2 - 120kg, 2 - 125kg. Didn't have enough time spaced near-max singles today.


Second session;

Bench; 1 - 120kg, 1 - 125kg, 1 - 130kg, 1 - 135kg. 135kg was very strong. The pause work seems to be helping me a lot.

Speed deads; 3,3,3,3 - 130kg.

Rows; 3,3,3,3 - 130kg.

Pause squats; 5,5,5 - 100kg.
 
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Squats; 5 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 3,3,3 - 120kg, 3 - 125kg, 3 - 130kg. Great form today really happy with low-bar now, it's all quads at this point and no 'good morning' action.

OHP - strict; 5 - 60kg, 5 - 70kg, 3 - 80kg, 3 - 85kg. Just cos.

Chins; 4,4,4 - BW.
 
Been feeling a bit stiff lately, have missed my evening stretches for a few days.


Rack pulls; 3 - 120kg, 3 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 3 - 240kg, 2,2,2 - 250kg. Difficult, but happy.

Deficit deads; 3 - 185kg, 3 - 195kg, 3 - 205kg.

Bench; 5 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1,1,1,1 - 132.5kg, 1,1,1,1,1,1 - 135kg. Pause training is really coming through now.
 
Rack pulls; 3 - 140kg, 3 - 170kg, 1 - 200kg (warm ups); 1 - 220kg, 1 - 230kg, 3 - 240kg, 3,2 - 250kg.

Deficit deads, 2 plates ; 3 - 170kg, 3 - 190kg, 3 - 200kg, 3 - 205kg.

Bench; 5 - 80kg, 4 - 100kg (warm ups); pause; 3,3 - 120kg, 2,2 - 125kg.
 
Squats; 5 - 80kg, 4 - 100kg (warm ups); 3 - 120kg, 3 - 125kg, 3 - 130kg, 3 - 135kg, 3 - 140kg. I believe I've fixed the issue from earlier in the week by consciously pointing my elbows down & forward. Looking to get a pair of lifting shoes, if anyone has any good experiences to share.

BTN; 5,5,5,5 - 70kg. Kept it light today, shoulders have been feeling 'used', and they get a lot of use in badminton on Saturday's too.

Tried all supported-row variants available and hated them all. I guess I'll just have to stick with a vertical pulling movement of some kind. Definitely open to suggestions here. I think the stretch position is what's causing the soreness, when combined with the significant loads I'm moving on M-W-F (that pull down and stretch etc.). I'd prefer not to do either of:

-Light rows - useless for me
-Heavy rows - M-W-F will suffer
 
Squats; 5 - 80kg, 4 - 100kg (warm ups); 3 - 120kg, 3 - 125kg, 3 - 130kg, 3 - 135kg, 3 - 140kg. I believe I've fixed the issue from earlier in the week by consciously pointing my elbows down & forward. Looking to get a pair of lifting shoes, if anyone has any good experiences to share.

BTN; 5,5,5,5 - 70kg. Kept it light today, shoulders have been feeling 'used', and they get a lot of use in badminton on Saturday's too.

Tried all supported-row variants available and hated them all. I guess I'll just have to stick with a vertical pulling movement of some kind. Definitely open to suggestions here. I think the stretch position is what's causing the soreness, when combined with the significant loads I'm moving on M-W-F (that pull down and stretch etc.). I'd prefer not to do either of:

-Light standing rows - useless for me
-Heavy standing rows - M-W-F will suffer
 
I would never want to do a squat session without my O-lifting shoes. Definitely easier to hold good positions for high-bar and front-squats, but low-bar squatting in a good pair of O-lifting shoes feels really solid too. Def worth checking out.
 
Seated cable rows are the King IMO. If the machine doesn't go heavy enough for you, you can do them with one arm at a time.
 
I love seated cable rows, but haven't had a viable stack for nearly three years now (since living in a different state). My only concern with one-armed variant is the torque factor (applied to the spine and hips). That might be beneficial in the long run, with everything being trained that way, but still something to consider. I just need to soreness to ease up from the stretch during chins.

Seated rows are definitely the shit for lats though, IMO. Landmine's are even better, but incredibly draining.

@Lol - any particular model/brand recommendation?
 
Deads; 5 -70kg, 5 - 120kg, 5 - 170kg (warm ups); 3 - 210kg, 2 - 220kg, 2 - 225kg, 1 - 230kg, 1 - 235kg, 1 - 240kg. 245kg FAIL. 3 - 210kg. Pulled my lower back a little on that fail. 235kg flew up, and I really want to get 250kg today, so I think I let the enthusiasm get the better of me - set up wasn't good enough, so it became a grind, hence strain. Ibuprofen, stretching and heat.

Bench; 5 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1 - 132.5kg, 1 - 135kg, 1 - 137.5kg, 140kg FAIL. Was using power rack, bench itself was too narrow, too low. Will get some paused reps in later.

Rows; 5 - 120kg, 5,5 - 130kg. Felt awesome.


Second session:

Bench; pause; 3,3 - 120kg, 2,2 - 125kg

Deficit deads; 3 - 180kg, 3 - 190kg. These are awesome, I think I'll be doing them 3x p/w now, and may use them for my warm up sets on Mondays - they get the legs activated and involved pretty quickly.
 
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