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  • #61
    C2 W3 D1

    Squat
    5x70kg
    3x100kg
    1x130kg
    1x150kg
    1x170kg/6
    1x185kg/7,5
    1x195kg/8,5

    5x160kg/7,5
    5x160kg/8
    5x160kg/8
    5x160kg/8,5


    OHP
    5x40kg
    5x45kg
    5x50kg/6,5
    5x55kg/7,5
    5x55kg/8


    Nice to see progress in the squat. My elbows feel terrible so I took pressing easy.

    Comment


    • #62
      C2 W3 D2

      comp. Bench
      5x50kg
      3x70kg
      1x85kg
      1x95kg, 6,5
      1x105kg, 8
      1x112,5kg, 9, misgrooved a little


      TnG
      5x90kg/7
      5x95kg/8
      5x95kg/8
      5x95kg/9
      5x90kg/8


      Deadlift
      5x70kg
      3x120kg
      1x140kg
      1x160kg
      1x180kg/6
      1x200kg/7,5
      1x215kg/9
      4x200kg/8,5

      Chins 3x8


      Pushed the RPEs a little. Not great, but not terrible workout either. I’ll do the reat GPPwok
      tomorrow

      Comment


      • #63
        C2 W3 D3


        2s pause squat
        5x70kg
        3x100kg
        3x120kg
        3x140kg/6,5
        3x150kg/8
        3x155kg/8,5

        4x145kg/8
        4x145kg/8
        4x145kg/8,5

        CGPB
        5x50kg
        5x60kg
        5x70kg
        5x80kg
        5x87,5kg/7
        5x95kg/8
        7x87,5kg/8,5

        GPP 1/2
        10 min rower @ 1500m
        then my arms hurted too much.
        10 min airdyne @ 4000 m

        Everything is progressing, maybe not OHP, but it does not matter now. I also start to feel a little beat up.
        Last edited by Snickch; 03-10-2021, 02:14 PM.

        Comment


        • #64
          C2 W3 D4

          2s pause bench:
          5x50kg
          3x70kg
          3x80kg
          3x87,5kg/7,5
          3x95kg/ 8
          3x100kg/ 8,5

          4x90kg/8
          4x90kg/9
          4x85kg/7,5


          Pause deadlift:
          5x70kg
          3x120kg
          3x140kg
          3x160kg/6
          3x170kg/7,5
          3x185kg/8,5
          6x150kg/7


          Everything is going well, but I start to feel really achy. Kept the deads down set easy.

          Comment


          • #65
            GPP 2/2

            Some bw circuit with rows and abs at home.

            not ideal, and not too hard. Have been sitting on my computer whole day so I needed something.

            Comment


            • #66
              C2 W4 D1


              The meet is postponed to September, which is not surprising. I also felt tired and was busy during this workout. So I decided to drop the volume for this week, probably going for a short peak/taper towards the end of the month. My current training has been going well with the work sets, but the singles have not really progressed. So I'm interested to see if a short taper gives me new PRs.

              Squat:
              5x70kg
              3x100kg
              1x130kg
              1x150kg
              1x170kg/7
              1x185kg/8
              1x190kg/9

              3x170kg/8
              3x170kg/8
              3x170kg/8,5
              3x170kg/9

              It's interesting how the down sets are always relatively easier in RPE.


              OHP:
              5x40kg
              5x45kg
              5x50kg/6
              5x55kg/7,5
              4x60kg/9,5

              Comment


              • #67
                C2 W4 D2

                Comp bench
                5x60kg
                3x70kg
                1x80kg
                1x95kg/6
                1x105kg/7,5
                1x115kg/9

                TnG

                3x100kg/8
                3x100kg/8
                3x100kg/8,5
                3x100kg/9

                Deadlift
                3x100kg
                3x130kg
                1x150kg
                1x160kg
                1x180kg/6
                1x200kg/7
                1x215kg/8,5

                2x200kg/8
                2x200kg/9, misgrooved
                2x200kg/8

                I’ve noticed these kind of low rep workouts feel often very good. Not sure how they build anything though. Might try it, and keep going for couple weeks. Lets see. I’m little uncertain how I’ll go with this. I also have rough life/work weeks coming.

                Comment


                • #68
                  Ex tempore Squat test


                  I decided do this on the fly and it paid off:

                  Squat:
                  5x70kg
                  3x100kg
                  1x130kg
                  1x160kg
                  1x180kg/6
                  1x190kg/8,5
                  1x190kg/7,5 -> decided to go higher
                  1x200kg/8 -> decided to go for a PR
                  1x210kg/9,5 PR
                  1x215kg/10 PR

                  Was really happy about this.


                  Comp. bench
                  3x3x70kg.



                  So I got 10kg to my squat, and it was done without any peaking/resting. I'll test the bench and the pull next week. Definitely will keep doing this kind of training.

                  Comment


                  • #69
                    Bench and Deadlift test and block review

                    Comp. bench:
                    5x50kg
                    3x70kg
                    1x80kg
                    1x90kg
                    1x100kg
                    1x110kg/8
                    1x117,5kg/9,5 PR
                    1x122,5kg/FAIL
                    1x120kg/10 PR


                    Deadlift:
                    5x70kg
                    3x120kg
                    1x140kg
                    1x170kg
                    1x200kg
                    1x220kg/8
                    1x240kg/9,5
                    1x250kg/FAIL

                    BLOCK REVIEW (strength block, 2 cycles)

                    RESULTS

                    Squat 215kg, +10kg PR
                    Bench 120kg, +5kg PR
                    Deadlift 240kg, -5kg from last PR

                    Squat was great, Bench alright and deadlift not so great. Will adjust at least my deadlift for the next strength block.


                    FATIGUE/PAIN
                    Fatigue was worse in the first cycle, on the second cycle I kind of got used to the training and started to have great workouts. I had the best ones at the end of the second cycle.

                    Tweaked my left ham during the deadlift test, but it does not feel as a major injury.


                    WEIGHT
                    Weight was 112,5kg with the squat and 114kg with the bench/DL. So the weight has been going up. I'm actually getting a little too soft


                    Next I'll do a short general strength/off season training phase (just 4-5 weeks), and keep a tiny kcal deficit during that time just to shed some fat off. I still have frame to build (a lot actually, but I'm not going to optimize my strength over anything else, that's why I'm not growing too aggressively), so I go back to surplus in May or so.

                    Comment


                    • #70

                      So I got small injury to my left ham from the deadlift (prob. the reason I missed it, I got it moving before I got the pain and got stuck). This workout was just doing something:

                      Testing different lower body lifts with barbell and light weights:

                      -deads, feeling bad just with a barbell.
                      - squats (LB,HB and fronts), good to 100kg or so.
                      - rack pulls, no problems here.
                      - Quad dominant lunges. No problems.

                      It does not feel terrible. Not really even pain now (just 3 days from injury), but there are something going on. So I'll be cautious with lower body stuff at first.


                      Then is just did some push presses and rows just for fun.



                      After this weekend I'll start 3 weeks wash out/GPP block + one low stress week. I'm also going to run a small kcal deficit for 4-5 weeks now. Then I'll add kcals slowly.

                      Comment


                      • #71
                        Pivot and Ham/glute rehab W1 D1

                        Squat:
                        8x70kg
                        2x8x100kg

                        Box squat (partial ROM)
                        5x100kg
                        5x120kg
                        5x140kg

                        Squat 12x100kg
                        12x70kg

                        Did squats and partial box squats to the limit where the glute started feeling unpleasant.


                        Smith Incline Bench:
                        5x40kg
                        5x50kg
                        5x60kg/6,5
                        5x70kg/8
                        10x62,5kg/8,5

                        I know. Just having some fun with more unconventional movements. My delts are piss weak anyway.


                        Circuit, 3 rounds

                        Chest supported DB rows 32,5kg x 15

                        BW bulgarians x 15

                        Weighted plank x 40ish sec.


                        Weight: 112,9. Have been on a calorie deficit only for 2 days now, but already lost a kg (most likely fluids though, my deficit is not huge yet).
                        Last edited by Snickch; 03-30-2021, 12:05 PM.

                        Comment


                        • #72
                          Pivot and Ham/glute rehab W1 D2


                          TnG Bench:
                          5x50kg
                          5x60kg
                          5x70kg
                          5x80kg/6
                          5x90kg/7,5
                          5x100kg/8,5

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



                          Deadlift:
                          10x50kg
                          10x80kg

                          Rack pull, 5 pins
                          8x120kg
                          8x140kg
                          8x170kg

                          10x80kg


                          Airdyne bike 20 min @ 6,5 km


                          Weight 113,1kg

                          Comment


                          • #73
                            Pivot and Ham/glute rehab W1 D3


                            Squat:
                            5x70kg
                            5x100kg
                            5x120kg

                            Pin squat, limited ROM (5 pins from the bar)
                            8x100kg
                            8x120kg
                            8x140kg/8,5

                            Squat 12x100kg


                            Minor pain after each squat set, but nothing bad. Now, after couple hours from lifting, my glute feels pretty much alright. I'll go on with these limited ROM movements and try to increase movement/weights every time.


                            OHP:
                            5x40kg
                            5x45kg
                            5x50kg/6
                            5x55kg/7,5
                            5x57,5kg/9

                            8x50kg/8
                            8x50kg,/8,5



                            Hack squat:
                            Weight added to the hack
                            8x +25kg
                            8x +50kg/6
                            8x +75kg/7
                            8x +100kg/9


                            Chins/pull ups
                            3x6
                            ss with
                            HLR 3x12

                            Started to feel pretty tired so ended this here.



                            Weight: 112kg. Headache and tired feeling, if the weight keeps dropping this fast, I'll up the kcals a little.
                            Last edited by Snickch; 04-02-2021, 11:35 AM.

                            Comment


                            • #74
                              Pivot and Ham/glute rehab W1 D4


                              CGPB
                              5x50kg
                              5x60kg
                              5x70kg
                              5x80kg/6
                              5x87,5kg/7
                              5x92,5kg/8
                              5x97,5kg/9

                              8x87,5kg/9


                              Deadlift:
                              8x50kg
                              8x100kg
                              5x130kg, small pain here.

                              Rack pulls (4 pins from the floor)
                              8x100kg
                              8x130kg
                              8x160kg
                              8x180kg/9

                              Single leg DL 2x12

                              DB bench. myo reps 27,5kg
                              17,6,6,5

                              Weight 111,8kg.

                              Good workout. More energy today. Bench has not yet suffered at all from the weight loss. And if my recovery goes well (and with this phase), I should be good to get back to (relatively) normal training within 2-3 weeks.

                              I'm also thinking about using the RTS log -app for the first strength block I'll start when I'm recovered (hopefully I'll get to action before May).
                              Last edited by Snickch; 04-02-2021, 11:47 AM.

                              Comment


                              • #75
                                Pivot/Ham & Glute rehab W2 D1


                                Squat:
                                8x70kg
                                8x100kg
                                6x120kg
                                6x140kg

                                Pin squat (6 pins from the bar, this was prob. to the depth, need to check that out)
                                7x120kg/7,5
                                5x140kg/8,5
                                5x130kg/8,5

                                I really like the pin squats. I'm considering using them also during my dev. block. They don't aggravate my glute so much and I feel my form/path is better with them.


                                Seated OHP (Smith was taken, no big deal)
                                5x40kg
                                5x45kg/7
                                5x50kg/8,5
                                8x45kg/8,5
                                7x45kg/9



                                Circuit, 3 rounds:
                                Chest supported DB rows: 3x12-15
                                Weighted bulgarians: 3x8
                                Weighted plank: 3x30-40 sec.


                                Glute was slightly angry after this, but nothing bad. I feel good about my recovery progress, this was just a small hole in the road.

                                Weight: 112kg.

                                Comment

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