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  • 2019/06/30 - 3 day Hyp W4D1

    Minimal pain during squats. Descent speed seems to be improving and helping. Good set @9 for press.
    Squat w/ belt Press Lever Rows
    110,0 kgs 6 REPS 6,0 RPE
    120,0 kgs 6 REPS 7,0 RPE
    130,0 kgs 6 REPS 8,0 RPE
    130,0 kgs 6 REPS 8,5 RPE
    55,0 kgs 6 REPS 7,0 RPE
    57,5 kgs 6 REPS 8,5 RPE
    60,0 kgs 6 REPS 9,0 RPE
    57,5 kgs 6 REPS 8,5 RPE
    57,5 kgs 6 REPS 9,0 RPE
    55,0 kgs 6 REPS 8,0 RPE
    60,0 kgs 14 REPS 8,0 RPE
    60,0 kgs 5 REPS 9,0 RPE
    60,0 kgs 5 REPS 9,5 RPE
    60,0 kgs 5 REPS 10,0 RPE
    60,0 kgs 4 REPS 10,0 RPE
    Me gainzz

    Comment


    • 2019/07/01 - 3 day Hyp W4D2

      Good day. Felt EZ.
      Bench Press RDL DB Bench
      85,0 kgs 6 REPS 6,5 RPE
      90,0 kgs 6 REPS 7,5 RPE
      95,0 kgs 6 REPS 8,5 RPE
      97,5 kgs 6 REPS 9,5 RPE
      92,5 kgs 6 REPS 8,0 RPE
      92,5 kgs 6 REPS 9,0 RPE
      95,0 kgs 8 REPS 6,0 RPE
      100,0 kgs 8 REPS 7,0 RPE
      105,0 kgs 8 REPS 7,5 RPE
      110,0 kgs 8 REPS 8,0 RPE
      28,0 kgs 14 REPS 9,0 RPE
      28,0 kgs 5 REPS 9,5 RPE
      28,0 kgs 5 REPS 10,0 RPE
      28,0 kgs 4 REPS 10,0 RPE
      Me gainzz

      Comment


      • 2019/07/03 - 3 day Hyp W4D3

        Forced a bit on the DLs to see how it went. OK, but form is breaking down a bit when load gets heavier (7.5+). Front squats were awful.
        DL Paused Inclined Bench Front squat
        135,0 kgs 6 REPS 6,0 RPE
        145,0 kgs 6 REPS 7,0 RPE
        155,0 kgs 6 REPS 8,0 RPE
        160,0 kgs 6 REPS 8,5 RPE
        60,0 kgs 8 REPS 6,0 RPE
        65,0 kgs 8 REPS 7,5 RPE
        70,0 kgs 8 REPS 8,5 RPE
        70,0 kgs 8 REPS 8,5 RPE
        65,0 kgs 10 REPS 9,0 RPE
        65,0 kgs 4 REPS 9,5 RPE
        65,0 kgs 4 REPS 9,5 RPE
        65,0 kgs 4 REPS 9,5 RPE
        65,0 kgs 3 REPS 9,5 RPE
        Last edited by t_angeiras; 07-05-2019, 08:06 PM.
        Me gainzz

        Comment


        • 2019/07/05 - 3 day Hyp W4GPP

          Some extra (prescribed) work.

          8 min pull ups, 8 min planks and tuck holds, 4 sets triceps and biceps.
          Me gainzz

          Comment


          • 2019/07/08 - 3 day Hyp W5D1

            A lot of squats!! Single was 5 to 8kg better than expected. And no pain, despite some discomfort during the day, prior to the session.
            Squat w/ belt Press Lever Rows
            150,0 kgs 1 REPS 6,5 RPE
            160,0 kgs 1 REPS 8,0 RPE
            130,0 kgs 6 REPS 8,0 RPE
            130,0 kgs 6 REPS 8,0 RPE
            130,0 kgs 6 REPS 8,5 RPE
            125,0 kgs 6 REPS 8,0 RPE
            125,0 kgs 6 REPS 8,5 RPE
            125,0 kgs 6 REPS 9,0 RPE
            65,0 kgs 1 REPS 6,5 RPE
            70,0 kgs 1 REPS 8,5 RPE
            60,0 kgs 6 REPS 9,0 RPE
            57,5 kgs 6 REPS 8,5 RPE
            57,5 kgs 6 REPS 8,0 RPE
            65,0 kgs 12 REPS 9,0 RPE
            65,0 kgs 5 REPS 9,0 RPE
            65,0 kgs 5 REPS 9,5 RPE
            65,0 kgs 5 REPS 10,0 RPE
            65,0 kgs 4 REPS 10,0 RPE
            Me gainzz

            Comment


            • 2019/07/09 - 3 day Hyp W5D2

              Singles have been better than I expected. Hoping for fast progress now. Still feeling the SLDL for the right loads. And I did not accept the set of 3 for the CGBP, had to try another one. Epic fail.
              Bench SLDL Close grip BP
              100,0 kgs 1 REPS 7,0 RPE
              110,0 kgs 1 REPS 8,0 RPE
              97,5 kgs 6 REPS 9,5 RPE
              95,0 kgs 6 REPS 9,0 RPE
              92,5 kgs 6 REPS 8,5 RPE
              80,0 kgs 8 REPS 6,0 RPE
              90,0 kgs 8 REPS 7,0 RPE
              95,0 kgs 8 REPS 7,5 RPE
              95,0 kgs 8 REPS 7,5 RPE
              100,0 kgs 8 REPS 7,5 RPE
              105,0 kgs 8 REPS 8,0 RPE
              70,0 kgs 13 REPS 8,0 RPE
              70,0 kgs 5 REPS 9,0 RPE
              70,0 kgs 5 REPS 10,0 RPE
              70,0 kgs 3 REPS 9,5 RPE
              70,0 kgs 2 REPS 10,0 RPE
              Me gainzz

              Comment


              • 2019/07/10 - 3 day Hyp W5D3

                I think I never did this many reps in one session. Good single, used straps for last DL backoffs.
                DL w/ belt T&G Bench Inclined Bench Leg Press
                170,0 kgs 1 REPS 7,0 RPE
                180,0 kgs 1 REPS 7,5 RPE
                190,0 kgs 1 REPS 8,0 RPE
                155,0 kgs 6 REPS 8,5 RPE
                155,0 kgs 6 REPS 8,0 RPE
                155,0 kgs 6 REPS 8,5 RPE
                155,0 kgs 6 REPS 8,5 RPE
                150,0 kgs 6 REPS 8,0 RPE
                150,0 kgs 6 REPS 8,5 RPE
                60,0 kgs 8 REPS 6,0 RPE
                70,0 kgs 8 REPS 7,0 RPE
                80,0 kgs 8 REPS 7,5 RPE
                85,0 kgs 8 REPS 8,0 RPE
                85,0 kgs 8 REPS 8,5 RPE
                82,5 kgs 8 REPS 8,0 RPE
                60,0 kgs 13 REPS 9,0 RPE
                60,0 kgs 5 REPS 9,5 RPE
                60,0 kgs 4 REPS 9,5 RPE
                60,0 kgs 4 REPS 10,0 RPE
                60,0 kgs 4 REPS 10,0 RPE
                86,0 kgs 13 REPS 8,0 RPE
                86,0 kgs 5 REPS 8,5 RPE
                86,0 kgs 5 REPS 8,5 RPE
                86,0 kgs 5 REPS 9,0 RPE
                86,0 kgs 5 REPS 9,0 RPE
                86,0 kgs 5 REPS 9,0 RPE
                Last edited by t_angeiras; 07-19-2019, 09:01 PM.
                Me gainzz

                Comment


                • 2019/07/16 - 3 day Hyp W6D1

                  Not very good today. Singles were overly optimistic, headaches during squats and a pop in the shoulder mid-2nd press backoff set. Did some empty bar presses and resumed lighter. All seems well.
                  Squat w/ belt Press Lever Rows
                  140,0 kgs 2 REPS 6,5 RPE
                  155,0 kgs 1 REPS 7,0 RPE
                  165,0 kgs 1 REPS 8,5 RPE
                  135,0 kgs 6 REPS 8,0 RPE
                  135,0 kgs 6 REPS 8,5 RPE
                  130,0 kgs 6 REPS 8,5 RPE
                  65,0 kgs 1 REPS 6,0 RPE
                  70,0 kgs 1 REPS 7,0 RPE
                  75,0 kgs 1 REPS 9,0 RPE
                  65,0 kgs 4 REPS 9,0 RPE
                  60,0 kgs 4 REPS 10,0 RPE
                  50,0 kgs 6 REPS 7,0 RPE
                  55,0 kgs 6 REPS 7,5 RPE
                  65,0 kgs 12 REPS 8,0 RPE
                  65,0 kgs 5 REPS 9,0 RPE
                  65,0 kgs 5 REPS 9,0 RPE
                  65,0 kgs 5 REPS 10,0 RPE
                  65,0 kgs 4 REPS 10,0 RPE
                  Me gainzz

                  Comment


                  • 2019/07/18 - 3 day Hyp W6D2

                    Average. Greedy single.
                    Bench SLDL Close grip BP
                    102,5 kgs 1 REPS 7,0 RPE
                    115,0 kgs 1 REPS 8,5 RPE
                    97,5 kgs 6 REPS 9,0 RPE
                    95,0 kgs 6 REPS 9,0 RPE
                    95,0 kgs 6 REPS 9,0 RPE
                    92,5 kgs 6 REPS 9,0 RPE
                    80,0 kgs 8 REPS 6,0 RPE
                    90,0 kgs 8 REPS 6,5 RPE
                    100,0 kgs 8 REPS 7,5 RPE
                    105,0 kgs 8 REPS 8,0 RPE
                    105,0 kgs 8 REPS 8,0 RPE
                    105,0 kgs 8 REPS 8,0 RPE
                    70,0 kgs 12 REPS 8,0 RPE
                    70,0 kgs 5 REPS 9,0 RPE
                    70,0 kgs 4 REPS 9,5 RPE
                    70,0 kgs 3 REPS 9,5 RPE
                    70,0 kgs 3 REPS 10,0 RPE

                    2019/07/19 - 3 day Hyp W6D3

                    Awful. Very weak, very tired, very fatigued.
                    DL w/ belt Incline Bench Incline Bench Leg Press
                    175,0 kgs 1 REPS 7,5 RPE
                    185,0 kgs 1 REPS 8,0 RPE
                    150,0 kgs 6 REPS 8,0 RPE
                    150,0 kgs 6 REPS 8,5 RPE
                    150,0 kgs 6 REPS 8,5 RPE
                    60,0 kgs 8 REPS 6,0 RPE
                    70,0 kgs 8 REPS 7,5 RPE
                    77,5 kgs 8 REPS 8,5 RPE
                    77,5 kgs 8 REPS 9,0 RPE
                    75,0 kgs 8 REPS 9,0 RPE
                    70,0 kgs 8 REPS 8,0 RPE
                    52,5 kgs 14 REPS 8,0 RPE
                    52,5 kgs 5 REPS 9,0 RPE
                    52,5 kgs 5 REPS 10,0 RPE
                    52,5 kgs 4 REPS 10,0 RPE
                    81,0 kgs 14 REPS 8,0 RPE
                    81,0 kgs 5 REPS 8,0 RPE
                    81,0 kgs 5 REPS 9,0 RPE
                    81,0 kgs 5 REPS 9,0 RPE
                    81,0 kgs 5 REPS 10,0 RPE
                    Me gainzz

                    Comment


                    • 2019/07/22 - 3 day Hyp W7D1

                      Tough day... Felt some pain on the glutes/leg while standing with the bar on the back. Single was OK, and first set of 6 too, with only mild discomfort. On the 2nd backoff, with 5kg less, everything just let go at the bottom. Afterwards, I did tempos with much less weight - 1 set low bar, 1 set high bar. This is the last week of the program, I intended to do HLM afterwards. Not sure anymore. Let's see what I will decide, but squats will probably be tempo and high bar for a while.
                      Squat w/ belt Press Lever Rows
                      160,0 kgs 1 REPS 7,5 RPE
                      165,0 kgs 1 REPS 8,5 RPE
                      135,0 kgs 6 REPS 8,5 RPE
                      130,0 kgs 2 REPS 11,0 RPE
                      100,0 kgs 6 REPS 7,0 RPE
                      100,0 kgs 6 REPS 8,0 RPE
                      70,0 kgs 1 REPS 6,5 RPE
                      75,0 kgs 1 REPS 8,5 RPE
                      62,5 kgs 6 REPS 9,5 RPE
                      60,0 kgs 6 REPS 9,0 RPE
                      60,0 kgs 5 REPS 8,5 RPE
                      60,0 kgs 5 REPS 9,0 RPE
                      65,0 kgs 12 REPS 8,0 RPE
                      65,0 kgs 5 REPS 9,0 RPE
                      65,0 kgs 5 REPS 9,5 RPE
                      65,0 kgs 5 REPS 9,5 RPE
                      Me gainzz

                      Comment


                      • 2019/07/23 - 3 day Hyp W7D2

                        After Bench, tried RDL and was feeling OK. Not much pain for SLDLs also, so went for it.

                        I spent some time experimenting with squats. With a non negligible load, simply unracking the bar in the low bar position is enough to make my leg/hip hurt. With high bar this is reduced. With a lighter load, I tried tempo for high and low bar, with different stances. Wide stance seems worse every time, and the same for low bar. Next time I'll do some sets of tempos HBBS narrow stance, and see how it goes. Also, incredibly leg press seemed to aggravate it a bit, so I'm dropping this BS and squatting only.
                        Bench SLDL Close grip BP
                        110,0 kgs 1 REPS 7,0 RPE
                        117,5 kgs 1 REPS 8,0 RPE
                        102,5 kgs 6 REPS 9,0 RPE
                        100,0 kgs 5 REPS 9,0 RPE
                        100,0 kgs 6 REPS 9,0 RPE
                        95,0 kgs 6 REPS 8,5 RPE
                        70,0 kgs 8 REPS 6,0 RPE
                        80,0 kgs 8 REPS 6,0 RPE
                        85,0 kgs 8 REPS 6,5 RPE
                        85,0 kgs 8 REPS 6,5 RPE
                        90,0 kgs 8 REPS 7,5 RPE
                        90,0 kgs 8 REPS 7,0 RPE
                        70,0 kgs 12 REPS 8,0 RPE
                        70,0 kgs 5 REPS 9,0 RPE
                        70,0 kgs 3 REPS 9,5 RPE
                        70,0 kgs 3 REPS 9,5 RPE
                        Some arms.
                        Me gainzz

                        Comment


                        • 2019/07/25 - 3 day Hyp W7D3

                          Physiotherapy. DL without belt, minding the injury, and Tempo HBBS instead of myoreps or shitty leg press.
                          DL T&G Bench Incline Bench Tempo HBBS
                          100,0 kgs 10 REPS 6,5 RPE
                          100,0 kgs 10 REPS 6,0 RPE
                          110,0 kgs 10 REPS 7,0 RPE
                          110,0 kgs 10 REPS 7,0 RPE
                          110,0 kgs 10 REPS 7,0 RPE
                          70,0 kgs 8 REPS 6,5 RPE
                          70,0 kgs 8 REPS 6,0 RPE
                          80,0 kgs 8 REPS 7,5 RPE
                          85,0 kgs 8 REPS 8,0 RPE
                          85,0 kgs 8 REPS 8,0 RPE
                          85,0 kgs 8 REPS 8,0 RPE
                          55,0 kgs 13 REPS 8,0 RPE
                          55,0 kgs 5 REPS 9,0 RPE
                          55,0 kgs 5 REPS 10,0 RPE
                          55,0 kgs 5 REPS 10,0 RPE
                          55,0 kgs 4 REPS 9,5 RPE
                          60,0 kgs 8 REPS 7,0 RPE
                          70,0 kgs 8 REPS 7,0 RPE
                          80,0 kgs 8 REPS 7,5 RPE
                          85,0 kgs 8 REPS 8,0 RPE
                          Me gainzz

                          Comment


                          • 3 day Hyp Recap

                            GainzZz were real. Also, it should have been possible to improve strength in the lifts, but the injury really messed the plans. I would be in a very good place to start HLM next week otherwise, but now I'm still planning what to do next, during the PT phase.

                            I shouldn't have skipped so much the GPP exercises. Conditioning, otherwise, is the best in a lot of years. I'll try to do better next time.
                            Me gainzz

                            Comment



                            • 2019/07/29 - HLM W1D1

                              Let's see if this block won't be too harmed by the injury. Did tempo beltless HBBS instead of Comp Squat. Added an extra set without tempo just to see how it went (only last one, apparently OK). For the DLs, however, I might have been too eager. Hopefully it won't upset anything too badly. I'll increase the sets also for DLs for a while.
                              Squat (HBBS, 303 for 3 first) Press Paused DL
                              80,0 kgs 6 REPS 6,0 RPE
                              90,0 kgs 6 REPS 7,0 RPE
                              95,0 kgs 6 REPS 8,0 RPE
                              100,0 kgs 6 REPS 8,5 RPE
                              120,0 kgs 6 REPS 8,5 RPE
                              55,0 kgs 6 REPS 7,0 RPE
                              60,0 kgs 6 REPS 8,5 RPE
                              62,5 kgs 6 REPS 9,5 RPE
                              110,0 kgs 4 REPS 7,0 RPE
                              120,0 kgs 4 REPS 7,5 RPE
                              130,0 kgs 4 REPS 8,5 RPE
                              Me gainzz

                              Comment



                              • 2019/08/01 - 3HLM W1D2

                                Back to Pendlay rows after quite some time - but no myoreps. Surprisingly good load. No pain. Last set of Bench was much better than the previous. Weird doing DB split squats after some years, no idea of the appropriate load. Plus some pullups.
                                Bench DB Split Squats Pendlay rows
                                95,0 kgs 6 REPS 7,0 RPE
                                97,5 kgs 6 REPS 8,0 RPE
                                100,0 kgs 7 REPS 9,0 RPE
                                24,0 kgs 10 REPS 7,0 RPE
                                28,0 kgs 10 REPS 8,0 RPE
                                32,0 kgs 10 REPS 8,5 RPE
                                60,0 kgs 10 REPS 5,5 RPE
                                70,0 kgs 10 REPS 6,0 RPE
                                80,0 kgs 10 REPS 6,5 RPE
                                90,0 kgs 10 REPS 7,5 RPE
                                90,0 kgs 10 REPS 7,5 RPE​
                                ​​​
                                56 reps pullups/chinups
                                Last edited by t_angeiras; 08-02-2019, 05:28 PM.
                                Me gainzz

                                Comment

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