1RM's
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Squats day today.
4x8 @75% (105kg) then 5th set to failure.
Didn't have a spotter but went 15 reps may have had 16 or 17 in me but pretty happy with that. Was with a belt though just using it to remind me to keep core switched on (struggling with some of the cues).
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Bench day today before next week deloading week.
4x sets of 75% (78kg). and 5th set AMRAP.
My misses got 19....obviously I went to 20. Probably could have pushed couple more out but wasn't going to improve anything really for next 4 weeks %. All it said was basically thats a bit light now son!
Using a 1rm calculator (only useful up to 10RM but anyways) said 130kg was my 1rm but think that would be a bridge too far even 120 atm. Goal is still 125 in 8 more weeks.
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Push press yesterday 5x 8 with the last one meant to be AMRAP. Didn't AMRAP it as arms/shoulders were fucked from the day before probably could have done 20 anyway and weight was based off strict press.
Snatch grip deadlifts 4x8 then 1x18 @97kg then bench 4x8 @ 84kg and some light front squats.
Body is fucking tired.
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Yup going to watch the rugby tonight then gorge myself in a leather recliner at the New Star Wars movie.
See how the body holds up for pick up b ball tomorrow!
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Weekend off (apart from basketball). Today is a deload week. Was 3x2 at 80% of 1rm with pause at the bottom squats so about 120kg plus some warm up sets. Snatach grip high pulls and good mornings. Meant to do split squats but I don't have exchanged for box jumps.
Feeling good after doing 120 as 140 was my 1RM just over 4 weeks ago. 120 Felt really easy.
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Start of week 6 of 12 week block.
Last week was a bit of a deload (3x2's on new predicted 1RM's)Previous 1RMs were 105kg bench, 140kg squat, 170kg dead. We did snatch grip deads so haven't changed predicted.
Technique is coming along and becoming a bit more natural which is helping with the lifts.
Last night squats : 2sets of 1 with 2 second pause @120kg then 5x5 @120kg. Good depth, no belt or anything.
Did some Ecc deads, box jumps (i do instead of bulgerian split squats), snatch grip high pullsThis morning: 5x5 Bench with a pause on the first rep of each set @100kg then 105kg for my last set which was my previous 1RM.
Dips,pullups (banded for me) and was a couple of other exercises I ran out of time with. -
Strict press: 4x5 @60kg 1x5 @65kg
Front Squats (not main squat for the week): 3x5 @60 1x5@70kg
Bicep curls: 3x20kg DB (missed it on tuesdays workout
Muscle Snatch: 4x6 @40kg
Kneeling (one knee on the ground) single arm shoulder press DB: 3x10 @15kg (left arm is shit house).
Some shoulder stability exercises and core to finish.Deads tomorrow.
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5x5 deads @136 not an issue
bench 4x10 @76kg
bent over rows 4x8
closed grip bench 4x8 @73
Found all pretty easy. Time to raise above the % next week i reckon -
5 sets of 4 squats@85% . Still working on getting my cues right under heavier weight. did 130kg previous 1rm is 140kg
Also did few slow Deadlifts
box jumps
snatch high pulls -
5x4 Bench @105kg which was my 1rm 6 weeks ago. Which is exciting.
Also did some dips and pulls ups but didn't do a full workout as played 2 games of basketball last night as well. -
5x4 Bench @105kg which was my 1rm 6 weeks ago. Which is exciting.
Also did some dips and pulls ups but didn't do a full workout as played 2 games of basketball last night as well.@magpie_in_aus said in 1RM's:
5x4 Bench @105kg which was my 1rm 6 weeks ago. Which is exciting.
Also did some dips and pulls ups but didn't do a full workout as played 2 games of basketball last night as well.Nothing beats repping a weight you used to bust a blood vessel on just to lift once. Well done fella!
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So last week was a deload week. I needed it. I am now repping my 1RM for bench, knocked my 1rm for squat out with a pause with some ease, and did 5kg increase on deadlift with not much struggle.
Then went to NZ for a 3 day bucks weekend and have to hit the gym tonight. Fairly worried I will shit myself with squats tonight and possibly die. The 3 day hang over is real....
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Good luck!! Maybe a tactical dump before squatting
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5 sets of 3 @85% for squats so 127kg. I survived and was pleasantly surprised. Should be back in the game the rest of the week with a good sleep
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2 games of basketball on Wednesday (lost by one in both).
Thursday: 3x3 @65kg strict press 1x3 @70kg (old 1RM)
4x5 front squats @80kg (just accessory exercise)
4x6 muscle snatches @ 40kg I think
Some other rehab/core ex'sGot deads today I think
Excited a few more weeks before retesting.
Hoping to get 190kg(170) dead 160kg(140) squat 120kg bench(105 current) -
Deads: 5x3 @150kg pretty "easy"
Bench: About 8 Sets have a sore shoulder so worked up really slowly. Did about 4x3 @90 and 1x3 @100
Few Accessory exercises etc as well. Deads was Friday Bench Saturday.Gonna smash out some heavy 2's next week I think. Tighten up the diet last 3 weeks of the program to hopefully get good lifts and good rescan on the DEXA I got. Have had about 3 people say I am looking good (compared to previous)...haven't weighed myself since I started.
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Squats: 4x2 @140kg my old 1rm. Had a few warm up sets too @60,80,100,120 so got some endurance in the legs coming along.
Accessories as per usual.
Improvement of the diet slowly on track. Looking to be less shit each day.
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Cant work out the rest of the week so did strict press and deads tonight (thurs and Fridays workout) with a few other acc exrecises
4x2 @70kg for press (old 1rm)
4x2 @170kg for dead (old 1rm)1 more week of training until retesting
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Last week before testing. Deloading again.
built up to old 1rm of 140kg. did 2x1 and did paused sets of 2-3 @60,80,100,120,130 focusing on making sure technique was on point.
140kg was pretty easy. Excited to see what next monday brings for testing. Want to get 150+ would be super stoked with anything around 160.
Goals/stoked: Squat: 150/160
Deadlift 190+
Bench: 115/120 if should isn't playing up
Strict press: 80
