1RM's

[Paekakboyz]

@Magpie_in_aus ah, that's a version of the Y and T raises we do with dumbbells, except we do them on a chest down 45 degree angle on a bench, or similar angle with bent knees. Fantastic primers for bench and any type of overhead stuff.

[Magpie_in_aus]

Did deadlifts on Saturday. Didnt want to follow the program as I was really tight in my mid back and the paused deadlifts tended to set it off.

Jumped in with one of the guys from the gym who is doing his own thing.

Was meant to be
2x5 paused @150 and 2 or 3x10 @140

Instead I did sets of 5 @60 , 100, 130,140,145,150,155x2

Back felt good after. Went to b ball tonight and it seized and we only had five haha

[Paekakboyz]

@Magpie_in_aus aw man! reverse bear crawls bro - the most magic release for a tight or seizing lower back. At least in my experience.

Is it happening due to over-training or an injury or something? I used to assume my core strength was a weak point (lol and/or my form!) so it meant my lower back did more mahi.

BBall after deads!!? - you madman you!

[Magpie_in_aus]

Na its just happening due to training.

Im in a predicament. So I play Ball in a competition on Wednesday night and Sunday afternoon/night. Thing is with this powerlifting program I have to have enough time between squats and deadlifts.

Meaning I either do squats Tuesday or Wednesday and Ball Wednesday night. Usually feel my legs the next day after squats the wrost.
Deadlifts usually Friday sometimes Saturday. Usually feel my back/legs 36-48 hours after deadlifts. I could do deadlifts on Thursday but doing them Friday means I a bit more over the squats.

Ive had to cut out pick up ball on a Saturday to manage load. The funny thing is when we had a full no training deload week before testing and the week of testing (as its stuff all total volume) my pace on the court increased by lots.

[Magpie_in_aus]

Other thing to factor in was outside of going to the gym on Saturday morning I say a lot doing work. Usually play 18 holes Sunday morning too but needed a sleep in. That usually warms the back up as well. Might have to take note how the back is when I do/dont get 18 in the morning.

[Magpie_in_aus]

Deload week last week.
All of them were like 2x5 for a little more than what we had been doing for 10's. I was a bit sore later in the week. Skipped deadlifts then had a bucks in NZ on the weekend so had Thurs-Sunday off.

Back into it today.
Bench 1:
2x3 Paused @67% 95kg
3x9 @67% 95kg
Both were pretty easy.
4x8 pullups with green band (not easy)
4x8 reverse bent over flys with 10kg DB
4x8 incline DB bench with 40kg DB's.

[Magpie_in_aus]

Squats this morning
1x5 @108kg 1 and a quarter squats all the way down then up to 1/4 squat then back down.

3x9 @120kg

3x10 palov press
3x8 single leg deadlifts
3x8 front foot elevated split squats.

[Paekakboyz]

@Magpie_in_aus slow and painful - awesome!!

[Magpie_in_aus]

Pretty easy session last night.

4x5 @60% flat footed/flat back bench so like 85kg. Was really easy should have gone up but just trust the process.
3x10 curls 20kg
Pendlay rows 3x8 @60kg
Pulls overs went lighter as they flared me up last time 3x8 @17.5kg
Closed grip Push ups ended for max. Ended up getting 3x20

[Magpie_in_aus]

Deadlifts pretty easy.
2x9@130
2x9@144
4x7 strict press 60kg
A few other smaller things too

[Magpie_in_aus]

Easy Bench session. Might up my predicted 1rm again

1x3 paused at 95kg
4x8 @100kg
Reverse flys standing bent over 4x8 12.5kg
Dips 4x8
Pavlov press 3x10
Bent over rows 4x8 35kg.

Probably gonna start having some creatine for the rest of the program.

[Magpie_in_aus]

1x5 @108kg 1 and a quarter squats all the way down then up to 1/4 squat then back down.

4x8 @125kg

3x10 curls 20kgs
3x8 front foot elevated split squats.
3x10 hips/knees at 90 lying on the ground feet on the wall engage hamstrings raise arms to the roof while bracing core.

I owe 3x8 offset Deadlifts @42%

Last night did some inital running training with my girlfriend who is trying more higher intensity shorter distance stuff for the halfs she occassionally does.

Warm up 20 air sqauts run 20m 20 weight forward 2 footed hops run 20m then 20 ass kicks standing on one leg with hip slightly lifting.
4x30second running on grass at 192 steps per minute 1 minute rest aim is to run at compfortable pace not a sprint.
Followed by 2 minutes straight at 182 steps per minute 2 minutes break

Go through that twice then

10x50m in barefeet at comfortable cadence we did 182 with walking back your break.

[Magpie_in_aus]

Easy chest session

4x5 @86kg with feet up
Max feet elevated pressups on bars 1x18 2x15
Curls 3x10@20kg
French press 3x8 17.5kgdb
Pulls ups 3x5 1x7
Flappy angels 3x10 1kg plates

[Magpie_in_aus]

Chest today
5x7 paused at @71% i think which was 100kg
4x8 seal rows 25kg
5x5 pullsups free weight
4x8 dips
3x12 sits ups
3x12 facepulls

[Paekakboyz]

@Magpie_in_aus oooh paused bench at 100kg would be tasty!! that's a decent number of reps each set too.

[Magpie_in_aus]

@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.

[MN5]

@Magpie_in_aus said in 1RM's:

@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.

@Magpie_in_aus said in 1RM's:

@Paekakboyz yeah was harder than I thought it would be particularly that 5th set. Good though as felt the last couple weeks were a bit easy. Good shock to the body. Reckon I will feel it tomorrow.

Yeah speaking more from a bodyweight perspective these days ( but at about 100kg that's a fair amount of bodyweight ) splitting sets/timing and shocking the body can defintely get the DOMS flaring.......

[Magpie_in_aus]

@MN5
Yeah 100% agree. We do 2 chest sessions a week to give us 4 sessions total a week (others are deads and squats at different ends of the week).

The second session on a thursday is generally a lot lighter with either max pressups or some other DB bench work to go with the main sets. I have been basically supersetting them with some other exercise and pumping them out otherwise it is all a bit easy. I know I could up the weight but try to stick to the program as much as I can otherwise you have a week when you are just smashed.

This is week 7 of 16 (usually we do 12). its a 3 week heavy one week lower volume (not load). So basically a working deload week. Its been good.

First 3 weeks where lots of pauses, slow lowers and then some sets of 10's. Deload week then has been sets of 9's/8's and this week is sets of 7's all with weight slowly going up.

Deload next week then 6/5/4's deload then 3/2/1 rest then test.

Bodys actually feeling pretty good going into this deload week. Thinking the next 3 weeks im going to do a saturday leg session to do 2x squat sessions a week as its my weakest lift and I don't have basketball this month on the weekend so can afford to.

[Magpie_in_aus]

Sucker for punishment today.

Said to the misses I will do some running training with her while we have 5 weeks off Sunday Basketball. its all short distrance stuff building a base with new running style so have done a couple of sessions so far so good.

Today:
Legs: 5x7 @130kg squats
kettle bell single leg RDL's 20kg 4x8
Bulgarian Split squat 3x8
Was meant to do nordic eccentrics 3x5 but have too much on today would be even more wreck.

Then we went and did running training
4x30 seconds at 196 steps a minute (on grass) 1 min rest between each set so basically just walking back
1x2 minutes at 184 steps a minute
2 minute rest
Repeat above

Then in barefeet on grass
10x100m with 30 seconds rest at 184 steps a minute.

Got basketball in a couple of hours time. Will likely be shit both in skill and fitness.

[Paekakboyz]

@Magpie_in_aus just go easy on your Achilles!!