1RM's
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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 -
Was mainly just a 'keep the body moving' week with low reps and not that heavy weight. They said if it wasn't a paid gym they would have programmed in a rest week.
Resting up this weekend then squats are the first test on Monday. Got a niggly to my knee playing basketball on Wednesday but should be all good.
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I used to focus heaps on the 'big 3' but nowadays particularly past the age of 40 I'm much more about a mix of strength, explosiveness, flexibility and overall function. I can't remember the last time I had a proper hoon at benching or deadlifting, my best in both were 140kg and 230kg respectively yet I reckon I'm in better overall shape now than when I was going hard out with them. People have said I look better than a few years ago even though I haven't pushed tin as it were for quite awhile.
I guess in one sense it's comparing Pine Tree Meads if he was suddenly transplanted into the ABs nowadays. For starters he'd be 6 or 8 as oppoaed to lock and whilst I doubt he ever saw a weight bench in his life his 'functional' strength would be through the roof ( although obviously the ABs do a lot of this compared to the gym freaks they encounter from England and S.A.)
Just one example of course, I think any number of 85kg flankers from yesteryear would be trampled underfoot if Read, Vermuelen or Picamoles ran full tit at them off the back of a scrum....
