1RM's
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Back in the swing. This block is designed to test our technique to likely scale more the following block.
Goals: 225kg deadlift to 240kg
Bench: 135 to 142.5/145
Squat: 180 to 200kg
7bw pull ups to 10bw pullups
Today session get us use to some volume again.2x3 3 second holds @60% so 81kg
2x5 tempo @60%(5second eccentric ) focusing on holding position well
3x5 @87kg normal pace.
5x5 pullups. Did with no band. Only got three on my last set.
Single arm bent over row 4x5 @40kg DB
Strict press 4x5@60kg
Banded face pulls for warm up 3x10
Did 3x5 single leg glute raises too -
Squat day:
3x5 @ 60% 110kg
2x3 @60% 110kg with 3 second pause
2x5 @60% 110kg Tempo (4 second lower 2 second up)
5x5 offset RDL 60kg
Wall flamigos 3x3 with 5 second hold
3 x max hollow rocks.Also did 4x10 calf raises @60kg
Got basketball tonight im sure my legs will go well tonight....
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For my own future reference. All high bar squats.
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Bench day 2.
Mid grip bench 5x5 @81kg. Focused a lot on form and controlled pace as the weight was easy.
5x5 bw pullups
3x10 lateral raises 10kg DB
3x10 bicep curls 20kg
Flappy birds 2kg weights 3x20 -
Deadlift day.
Played 18 holes then ran 2k to the gym so 16k steps before the workout.
Paused DL below knee 2x5 @50% 112.5kg
DL 3x5 @55% 125 focused on setting a good platform as again weight was difficult.
Spanish squats hard band below knees 3x15
3x10 kettle bell around foot (light) standing on bench bringing foot knee to hip height.
Also did 4x15 @40kg calf raises (2 bent leg 2 straight) as part of a chilled rehab. -
Bench day yesterday.
Wide grip
2x5 with 3 second pause @65% 91kg (I'm working off 140kg predicted)
2x5 tempo (5second slow lower) @91kg
3x8 regular tempo @91kg
4x5 pulls ups
4x5 strict press @60kg
Prone scap press 2kg.Today
Squats
2x5 @65% 117kg tempo (5sec lower)
2x5 @60% 108kg with 3 second pause
3x8 @117kg normal tempo
Didn't get time for single leg RDL 5x5
And a couple other exercises will do tomorrow.Basketball game tonight.
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Bench day yesterday.
Wide grip
2x5 with 3 second pause @65% 91kg (I'm working off 140kg predicted)
2x5 tempo (5second slow lower) @91kg
3x8 regular tempo @91kg
4x5 pulls ups
4x5 strict press @60kg
Prone scap press 2kg.Today
Squats
2x5 @65% 117kg tempo (5sec lower)
2x5 @60% 108kg with 3 second pause
3x8 @117kg normal tempo
Didn't get time for single leg RDL 5x5
And a couple other exercises will do tomorrow.Basketball game tonight.
@Magpie_in_aus dude! bench and legs, then BBall?? you're a maniac lol
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@Paekakboyz yeah was a mission played 18 holes Thursday morning too was struggling to tee my ball up or out of the hole.
Did our second chest session for the week after that. Was a light session. Found out this week and last were just warm ups for the 16 week block we are heading into. As it ends with a comp at our club for those that want to enter.
Im not entering a comp until I am at 100kg BW with 150kg bench, 200kg+squat and 250kg Deadlift. Who knows when that will be.Yesterdays session:
DB bench: 5x5 @40kg
Seal Pulls: 4x8 @30kg should go up next time
Upright rows: 1x7 @50kg then had no energy 3x7 @40kg
Max close grip Pressups.: I was fucked by this stage just did 3x10 nice and controlled and supersetting upright rows and the next couple exercises.
Flappy angles: 3x10 @2kg
Curls: 3x10 @17.5kg usually do 20kg+.Think im gonna leave deads until tomorrow as still pretty sore this morning.
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@Paekakboyz yeah was a mission played 18 holes Thursday morning too was struggling to tee my ball up or out of the hole.
Did our second chest session for the week after that. Was a light session. Found out this week and last were just warm ups for the 16 week block we are heading into. As it ends with a comp at our club for those that want to enter.
Im not entering a comp until I am at 100kg BW with 150kg bench, 200kg+squat and 250kg Deadlift. Who knows when that will be.Yesterdays session:
DB bench: 5x5 @40kg
Seal Pulls: 4x8 @30kg should go up next time
Upright rows: 1x7 @50kg then had no energy 3x7 @40kg
Max close grip Pressups.: I was fucked by this stage just did 3x10 nice and controlled and supersetting upright rows and the next couple exercises.
Flappy angles: 3x10 @2kg
Curls: 3x10 @17.5kg usually do 20kg+.Think im gonna leave deads until tomorrow as still pretty sore this morning.
@Magpie_in_aus I am not surprised the golfing was hard!
Good call to hold off on deads - got to listen to the body when you are that fried, plus there is a bunch of accessory stuff you could still do to keep things ticking over. I'm a big fan of following up with some lighter stuff on the same body parts later in the week, to get things moving and take the edge off any DOMs.
Have you considered just entering to get used to lifting in comp conditions? Have read quite a bit about people either thriving in it (still unexpectedly) while others took a few comps to do their best in that kind of environment. I totally get wanting to have some solid numbers but maybe just getting stuck in is an option?
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@Magpie_in_aus I am not surprised the golfing was hard!
Good call to hold off on deads - got to listen to the body when you are that fried, plus there is a bunch of accessory stuff you could still do to keep things ticking over. I'm a big fan of following up with some lighter stuff on the same body parts later in the week, to get things moving and take the edge off any DOMs.
Have you considered just entering to get used to lifting in comp conditions? Have read quite a bit about people either thriving in it (still unexpectedly) while others took a few comps to do their best in that kind of environment. I totally get wanting to have some solid numbers but maybe just getting stuck in is an option?
@Paekakboyz yeah was thinking about it but want to be competitive and hit the goals I set out first. On track to hit them or close to it by end of the year.
Did deadlifts Saturday wasn't too bad.
2x5 @60% 134kg with pause 2 seconds below knee.
3x8 @55% 124kg. No touch and go.
3x10 single let hip flexor
3x10 Spanish squats.Body is ok. Got basketball tonight.
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@Paekakboyz yeah was a mission played 18 holes Thursday morning too was struggling to tee my ball up or out of the hole.
Did our second chest session for the week after that. Was a light session. Found out this week and last were just warm ups for the 16 week block we are heading into. As it ends with a comp at our club for those that want to enter.
Im not entering a comp until I am at 100kg BW with 150kg bench, 200kg+squat and 250kg Deadlift. Who knows when that will be.Yesterdays session:
DB bench: 5x5 @40kg
Seal Pulls: 4x8 @30kg should go up next time
Upright rows: 1x7 @50kg then had no energy 3x7 @40kg
Max close grip Pressups.: I was fucked by this stage just did 3x10 nice and controlled and supersetting upright rows and the next couple exercises.
Flappy angles: 3x10 @2kg
Curls: 3x10 @17.5kg usually do 20kg+.Think im gonna leave deads until tomorrow as still pretty sore this morning.
@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was a mission played 18 holes Thursday morning too was struggling to tee my ball up or out of the hole.
Did our second chest session for the week after that. Was a light session. Found out this week and last were just warm ups for the 16 week block we are heading into. As it ends with a comp at our club for those that want to enter.
Im not entering a comp until I am at 100kg BW with 150kg bench, 200kg+squat and 250kg Deadlift. Who knows when that will be.Yesterdays session:
DB bench: 5x5 @40kg
Seal Pulls: 4x8 @30kg should go up next time
Upright rows: 1x7 @50kg then had no energy 3x7 @40kg
Max close grip Pressups.: I was fucked by this stage just did 3x10 nice and controlled and supersetting upright rows and the next couple exercises.
Flappy angles: 3x10 @2kg
Curls: 3x10 @17.5kg usually do 20kg+.Think im gonna leave deads until tomorrow as still pretty sore this morning.
Deads are a waste of time if you're not 100%....
Evil, evil ( but awesome ) lifts that they are......
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@Magpie_in_aus said in 1RM's:
@Paekakboyz yeah was a mission played 18 holes Thursday morning too was struggling to tee my ball up or out of the hole.
Did our second chest session for the week after that. Was a light session. Found out this week and last were just warm ups for the 16 week block we are heading into. As it ends with a comp at our club for those that want to enter.
Im not entering a comp until I am at 100kg BW with 150kg bench, 200kg+squat and 250kg Deadlift. Who knows when that will be.Yesterdays session:
DB bench: 5x5 @40kg
Seal Pulls: 4x8 @30kg should go up next time
Upright rows: 1x7 @50kg then had no energy 3x7 @40kg
Max close grip Pressups.: I was fucked by this stage just did 3x10 nice and controlled and supersetting upright rows and the next couple exercises.
Flappy angles: 3x10 @2kg
Curls: 3x10 @17.5kg usually do 20kg+.Think im gonna leave deads until tomorrow as still pretty sore this morning.
Deads are a waste of time if you're not 100%....
Evil, evil ( but awesome ) lifts that they are......
@MN5 yeah 100% agree thankfully it wasn't too hard a session on Saturday so wasn't too bad the next day.
Monday bench.
Went off 140kg predicted
2x5@62% 87kg with a 2 sec pause at bottom
2x5 @62% 87kg with slow 5 sec lower
3x10@67% 94kg normalRear flys 3x10 @10kg DB
Banded tricep pushdowns 3x10
Pendlay row 4x10 @60kgAlso rehab
2x10 straight and bent calf raises @40kg slow lower -
Legs today
Squats
2x5 @55% 100kg slow 5 sec lower
2x5 @55% 100kg 3 sec pause at the bottom
3x10 @60% 108kg got them all but last set was really messy. Shit second rep which stuffed the whole set.RDLs 4x8 @40% 100kg
Hollow rock 3x30secondAgain basketball tonight. Going to be shit.
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2nd bench session/overall session
4x5 @75% 105kg bench
4x6 pullups trying to do BW so got 6 reps/6 reps/5 reps/4 reps
3x10 flappy birds 2kg
3x10 curls 20kg
4x5 strict press 60kg -
Deadlifts on Friday :
Similar to last week but more reps all pretty easy
2x5 @60% 134kg with pause 2 seconds below knee.
3x10 @55% 124kg. No touch and go.
3x10 single let hip flexor
3x10 Spanish squats.Did bench yesterday:
2x5@65% 91kg with a 2 sec pause at bottom
2x5 @65% 91kg with slow 5 sec lower
3x10@70% 100kg normal
Single arm rows: 4x10 @40kg DB
Banded press 3x10 and banded tricep press down 3x10
Was stoked to get 3x10 at 100 as when i first started was 105kg 1rm. All felt pretty good. Form is getting a lot more stable.Misses slept in so we didnt do legs this morning will be done tomorrow.
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Squats this morning:
Squats
2x5 @57% 105kg slow 5 sec lower
2x5 @57% 105kg 3 sec pause at the bottom
3x10 @63% 114kg
Got all the reps. Form was pretty good. 10's suck so much resetting and thinking.....and cardio.RDLs 4x8 @45% 100kg
4x 12 calf raises @40kg 2x bent 2x straight for rehab.
Had some GHD abs holds I have to catch up on tomorrow as back was feeling it a bit (and have basketball tonight) -
2nd bench session yesterday evening. Went a bit later flagged pre-workout as I was tired all day and thought getting some fake energy at 6.30-7pm at night wasnt the best idea.
was meant to be 4x5 @75% 105kg bench but I accidentally did first 2x6
Strict press 4x6 @50kg
Flappy birds 3x20 2kg weight
Curls 3x10 @20kg
Pulls up BW: Meant to be 5x5 but couldnt be fucked. Did 3x5 going to do another 3x5 today after deadlifts. -
Friday: DL 2x5 Paused 2 sec @140kg
3x10 @130kgMonday:
2x5 paused @95kg
2x5 slow lower @95kg
1x10 @103kg normal
1x10 @105kg normal
1x10 @103kg normal
Did 105kg for my second set more for a mental milestone. I wanted to do 10 reps at what my 1RM was about a year ago.
Seal row 4x10 @25kg DB
French Press 3x8 @15kg
Supernated front raises 3x10 -
Good leg session yesterday got through it really well.
2x5 @61% 110kg slow 5 sec lower
2x5 @61% 110kg 3 sec pause at the bottom
3x10 @67% 120kg4x8 RDL's meant to be 55% but I did 50%
Side plank with bottom leg off the ground and bent to 90. Hold for 10sec 3 x each side.2 games of basketball.
Feeling not to bad today.
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Bench session two last night.
4x5 @78% 110kg
pullups 5x6 (got 2x6 2x4 and then had nothing left....first two sets were pretty strict)
Strict press 4x6 2x6 @50kg 2x6 @60kg
Flappy angles 1.5kg 3x20 (hardest exercise)
Curls 3x10 @20kg.
