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  • #46
    C1 W3 D3

    Deadlift
    5x70kg
    3x120kg
    1x150kg
    1x175kg, 6
    1x195kg, 7
    1x210kg, 8+

    5x175kg
    5x175kg
    5x175kg

    2s pause bench
    4x50kg
    4x60kg
    4x70kg
    4x80kg,6
    4x85kg,7,5
    4x90kg,8,5
    6x82,5kg, 8

    GGP 2/2

    20min of airdyne
    lat pulldowns, myo reps 15,5,5,4

    Comment


    • #47
      C1 W3 D4

      Pause deadlifts
      4x70kg
      4x100kg
      4x130kg/<6
      4x150kg/7
      4x165kg/8

      CGBP
      5x50kg
      5x60kg
      5x70kg
      5x80kg/<6
      5x85kg/6,5
      5x90/7,5

      6x85kg
      6x85kg
      6x85kg


      Bulgarians with light weight 2x15, no rest


      Really rushy workout, priorised volume over intensity.

      Comment


      • #48
        C1 W4 D1

        Squat:
        5x70kg
        3x110kg
        1x140kg
        1x160kg
        1x180kg, 7,5
        1x190kg, 8,5

        5xx160kg
        2x5x157,5kg
        5x150kg


        Not so great squat day. My legs felt fried.


        Incline bench;
        5x540kg
        5x50kg
        5x55kg
        5x60kg, 7
        5x65kg, 8
        5x70kg, 8,5 PR


        Squats weren't great, but the pressing was alright. I need to see how things go tomorrow. If my lower body still feels fucked, I'll have a small pivot for the rest of the week, and start next cycle with minor adjustments.

        Comment


        • #49
          C1 W4 D2


          2s pause squat
          4x70kg
          4x100kg
          4x110kg
          4x120kg, 6
          4x130kg, 7,5
          4x140kg, 8,5


          Competition bench
          5x50kg
          3x70kg
          1x80kg
          1x90kg
          1x100kg, 7,5
          1x110kg, 8,5

          Pendlay rowss 3x8


          Yeah. I’ll take a small pivot and start the next cycle on sunday or so. I would have liked to gain more from this cycle, but maybe it was the intro one. I’ll make a short review tomorrow and adjust my training accordinly.

          Comment


          • #50
            Block review



            This is somewhat vague/freestyle block review, but these make things easier to find if the log keeps going for a long time.

            Meet prep, first cycle.


            RESULTS
            No significant progress in 1RM. First weeks were kind of intro for this kind of training, third week I clearly performed better, but my performance dropped after that. Work weights have been improved marginally in squat and bench. Bench have been feeling awesome during this cycle, squat so-so, and pulling terrible.


            FATIGUE/PAIN
            This week I've started to feel pain in joints etc. A lot of tiredness though. Lower back and legs have been smoked.


            WEIGHT
            No weight gain. I sit around 110-111kg with 3650 kcals per day. I'll add 100 kcals to my daily intake.



            MISC.

            Overall I was not happy about this performance drop, but I think its temporary. I hoped I could have gained more strength/momentum before getting too fatigued. I feel that I'm not in need to have longer pivot/deload. I have a lot in my plate this week anyway, so I'm having a few days recovery break and I'll keep training normally in Saturday.

            I'm making couple adjustments to training. I think bench is going well, so I'm not doing anything there. But I'll do couple small changes in squat and deadlift. First I spread my training over 8 days instead of 7. I'll also reduce deadlift volume and increase squat volume. I have never progressed well with the pull with volume work. I'll keep the movements same, but change the squat and DL days.

            Comment


            • #51
              GPP

              2 hours hike in nearby woods.

              Comment


              • #52
                Light GPP work.


                I'm having a busy couple days, and I will be lifting next time in Saturday. So this will be a 4 days recovery/deload.

                Comment


                • #53
                  C2 W1 D1


                  Squat:
                  5x70kg
                  3x110kg
                  1x140kg
                  1x160kg
                  1x170kg, 6
                  1x180kg, 7
                  1x190kg, 8+


                  5x160kg, 8,5
                  5x155kg, 8
                  5x155kg, 8
                  5x155kg, 8,5

                  OHP:
                  5x30kg
                  5x40kg
                  5x45kg
                  5x50kg, 6,5
                  5x55kg, 7,5
                  3x60kg, 9
                  5x50kg, 7



                  Trying to keep going from the same spot, but with minor changes. I did read my logs and I really don't react too well too high RPE training, at least with the squat. Going to try to add volume, while trying to avoid sets over 8 rpe.

                  The OHP is just a practical solution. The gym I normally train does not have proper incline bench and its a fucking drag to try to make it work in a power rack. I don't have 10 minutes to spend just to fixing up the setup. I'm not sure if the OHP will help my bench in any way, but this is my less important pressing workout, and surely it does not hurt it (not a bad idea to train my puny ohp anyway).

                  Comment


                  • #54
                    C2 W1 D2


                    Comp. Bench:
                    5x50kg
                    5x70kg
                    1x80kg
                    1x90kg
                    1x100kg, 7
                    1x110kg, 8+

                    TnG:
                    5x90kg, 7,5
                    5x90kg, 7,5
                    5x90kg, 8
                    5x92,5kg, 8
                    5x92,5kg, 8,5



                    Deadlift:
                    5x80kg
                    3x140kg
                    1x160kg
                    1x190kg, 7
                    1x212,5kg,8

                    7x185g, 8,5


                    GPP 1/2

                    Chest supported DB rows 3x10
                    ss with
                    HLR 3x12
                    Last edited by Snickch; 02-23-2021, 01:53 PM.

                    Comment


                    • #55
                      C2 W1 D3


                      2s pause squat
                      5x70kg
                      3x100kg
                      3x120kg

                      3x130kg, 6
                      3x140kg, 7
                      3x150k, 8

                      4x140kg, 7,5
                      4x140kg, 8
                      4x135kg, 7,5

                      Close grip bench:
                      5x50kg
                      5x70kg
                      5x80kg

                      5x85kg, 7
                      5x90kg, 8
                      5x95kg, 8,5
                      7x85kg, 8

                      GPP 1/2
                      Airdyne 20 min, 5,8 km total
                      Last edited by Snickch; 02-24-2021, 03:33 PM.

                      Comment


                      • #56
                        C2 W1 D4

                        2s pause bench:
                        5x50kg
                        3x70kg
                        3x80kg

                        3x85kg, 6
                        3x90kg, 7
                        3x95kg, 8

                        4x85kg, 7,5
                        4x85kg, 7,5
                        4x85kg, 8


                        Pause deadlifts:
                        3x70kg
                        3x100kg
                        3x120kg

                        3x140kg, 6
                        3x160kg, 7
                        3x170kg, 8
                        6x150kg, 7,5

                        GPP 2/2, circuit 3 rounds, 20 mins

                        Airdyne, 5 mins, 6000m total
                        12x lat pulldowns
                        15x ab wheel (kneeled)

                        Comment


                        • #57
                          Squat
                          5x70kg
                          3x100kg
                          1x130kg
                          1x150kg
                          1x160kg

                          1x175kg/7
                          1x185kg/8

                          5x155kg/8
                          5x155kg/8
                          5x155kg/8,5
                          5x150kg/8
                          Not too happyhow the squat is going.


                          OHP
                          5x40kg
                          5x45kg
                          5x50kg/6,5
                          5x55kg/7,5
                          5x90kg/8,5
                          7x52,5kg/8


                          GPP
                          chest supported db rows 3x12
                          ss with HLRs 3x12


                          covid is closing things up in here again, lets see how this affects my training. I have a holiday week now and I have more unstable lifting schedule for this week. Not a big deal though.

                          Comment


                          • #58
                            C2 W2 D2

                            Comp. bench:
                            5x50kg
                            3x60kg
                            1x70kg
                            1x80kg
                            1x90kg
                            1x102,5kg/ sub 7
                            1x112,5kg/ 8

                            TnG
                            5x92,5kg/ 7,5
                            5x92,5kg/ 8
                            5x92,5kg/ 8
                            5x92,5kg/ 8
                            5x92,5kg/ 8,5


                            Deadlift:
                            5x70kg
                            3x130kg
                            1x150kg
                            1x175kg
                            1x195kg/7
                            1x215kg/8,5

                            7x190kg/9

                            Did this yesterday. Good workout, even though I had a long day behind me. Bench and deadlift are going well, squats are meh. If I still feel plateaued next week, I'll either change volume or stressor for the squat. Everything else will stay as is for now.

                            Covid is closing things up here again. I'm not too optimistic about the meet being held. Even the gyms might be shut. We'll see how things go.

                            Comment


                            • #59
                              C2 W2 D3


                              2s pause squat

                              3x70kg
                              3x110kg
                              3x120kg
                              3x130kg
                              3x140kg/7
                              3x150kg/8

                              4x140kg,/7,5
                              4x145kg/8
                              4x/145kg/8


                              CGBP
                              5x50kg
                              5x70kg
                              5x80kg
                              5x85kg/6
                              5x90kg/7
                              5x95kg/8,5
                              8x85kg/8,5

                              Rushy workout. Everything hurt, but weights moved alright.

                              Comment


                              • #60
                                C2 W2 D4

                                2s pause bench:
                                3x50kg
                                3x60kg
                                3x70kg
                                3x80kg
                                3x87,5kg/7
                                3x95kg/8

                                4x87,5kg/7,5
                                4x90kg/8
                                4x90kg/8,5

                                Pause deadlifts
                                3x70kg
                                3x100kg
                                3x120kg
                                3x140kg/6
                                3x160kg/6,5
                                3x175kg/7
                                3x185kg/8,5 PR?

                                4x170kg/8


                                GPP 2/2

                                Circuit for 20 mins, 3 rounds

                                5 min airdyne, total 6,5km
                                12 x lat pulldowns
                                7 x weighted ab wheel

                                Achy but great workout. Hopefully I was not too greedy with the deadlifts. Overall my pressing and pulling is going well now and numbers are slowly going up. Now I can’t train for a couple days, hopefully hitthibg (great) squat workout in Sat/Sun.

                                Comment

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