Deadlifts on Friday
1x1 @200kg failed first attempt. Felt weak.
Ran out of time to do anything else.
This week is deload week thank god body needs a rest
2x1 @90% 125kg working on technique underload
Seal rows 4x8 20kg
Incline Bench 4x10 @30kg DB
Rear delt flys prone3x10 10kg
Curls 3x10 @20kg
Taking it easy this week body is feeling the last few weeks. Focus on actually doing some rehab on a niggly achilles so I can get a bit of running in to benefit basketball as well (3-5km type runs and some sprints)
Squats today 1x1 @90% RM. Mentally pscyd myself out and failed at the bottom. A bit disheartening. As I got it last week @93%
Kettle bell swings 3x15@24kg
Glute banded bridges 3x15
RDL's 4x6 @90kg (these suck as im super immobile)
Front Raises 3x10 @10kg
@Magpie_in_aus aw man, that's a bit stink bro. Happens to all of us at some point. Did you lose tension and get stuck in the hole?
@Paekakboyz Yup. Had tried positive talk prior as I was almost talking myself out of it. Have to come in strong next week. Aim for testing in 4 weeks is to maintain my previous 1RM as I was off squatting for abotu 6+ weeks late last year early this year.
Still annoying considering I did 5kg more the week before. Oh well plus side enjoying deload week.
Chest 2nd session
3x5 paused @100kg felt good
Incline bench think was 35kg 3x10
Bent rows DB: 40kg DB
Flappy angels 3x10
Today was DL: Felt good compared to last week was just one @90% which was 193kg came up easy.
Curls 3x10 @20kg
shoulder press 4x5
Bench on Monday:
Pulls up 4x8 with green band
Squats: 1x1 @160kg went well after last weeks blow out was meant to be 166 but just get confidence back up
2x4 @140kg 2x4 @145kg
3x10 lat raises
Flagged the rest of the workout had shit to do.
@Magpie_in_aus how did the bench 1RM feel? Do you mind me asking about your set up/check list? lol I'm all about the detail on bench these days, it's a far more technical lift than a lot of people think.
@Paekakboyz My 1RM in testing is 125kg but ive been programming off 135kg.
- Get arch in back, knees bent back
- Set Shoulders, big breath and brace core
- Try and drive heels at the same time into the ground but often harder at lower weights so been working on that a bit. Heavier weight try and do it before i begin the movement to keep everything braced. That has been helping me keep tension better.
Been working on paused bench to help with technical stuff as you cant muscle through it when pausing and makes me drive through me heels harder.
@Magpie_in_aus nice. A couple of bits of food for thought from my exp.
- Get arch in back, knees bent back - try rotating your feet outward - massive difference in quad/glute engagement imo.
- Set Shoulders, big breath and brace core - once you've taken the load I kind of think it's too late to brace effectively - I've been trying to do this ahead of lifting the bar off
- Try and drive heels at the same time into the ground - see that tip above, that rotation helps me anchor without feeling like I am actively pushing up through my feet. Find that keeps my butt on the bench and limits any torso movement.
I'd also add pull the bar apart as hard as possible - that's a great activator for shoulders and keeping things in place during the rep.
lol the above is all broscience, but I've been picking up tidbits from some legit powerlifters and my PT in recent times.
Mid day session today in a rush had a bit on.
2x8 @95kg bench
Some core, bent over rows and scap work, banded straight arm pull downs
Didnt have time for incline bench DB 4x10 will do tomorrow with deads
Had busy weekend didn't get deadlifts in.
Had bench session today
5x5 pullups (got 5/4/3/4/3.5) did them freeweight rather than use a band.
had couple of other extras I will try do tomorrow.
Ate shit big time today. Hoping to get the video footage and will share it.
Left leg is lots weaker than right for multiple reasons.
Did 2x3 @160kg squats
then 3x3 @150kg
on my final rep I ate shit big time. Because my legs weaker I often tend to slide my weight onto my right and makes me unbalanced and I have failed forward a couple of times.
Had a moveable rack on a lifting platform. Failed forward, feel into the rack had to lean forward and kind of throw it forward over my head so I didnt go down with it. Clipped the back of my head, weight went flying, rack feel over, lots of noises.
Glad I was still standing as could have bloody broken my neck.
Fuck dude! that is scary shit. It's good to know how to bail, but it REALLY sucks when you are learning that for the first time. I had a similar experience with overhead pressing and being a muppet and not dropping the bar. Slammed it into my thighs and got massive bruising and a bit of a haematoma.
Hope you are all good man!
So last week:
Had to do second bench session and deadlifts and extras all on the saturday was a massive session.
3x5 paused bench @110kg
2x3 deadlifts @193
also did 1x1 @203 because i miscalculated and got one up and was like fuck no way im getting three....was shitting then readded. Not my week for the gym.
Had basketball sunday. Was sore as.
This week is last proper week before deload week and then testing.
Monday: Was really sore but went anyway after doing bench Saturday.
3x2 @121 kg
2x1 @128 (new 1/2rm) and then 1x1 @128. Pretty happy with that considering how sore i was. Did none of the extras.
Squats: Still sore Tuesday was shit again with squats
Cant remember what I got think I got 2-3x2 at 160kg
1x2 and 1x1 or maybe ust 1x1 at 168 then got stuck in the hole. Think still got some squatting PTSD. Was in a rush no acc exercises.
Doing second bench today and catching up on acc from earlier in the week.
Missed last weeks DL session. This week is designed for complete rest until testing starts next monday. Was going to make up my DL session but can't be arsed gonna enjoy the week off and not be sore at basketball for a change.
Saw a sports dietician last week started on it this week. Gives me something to follow to cut out the secret guilty junk food ive been having. More Carb dense than was expecting but should be all good. See how it is being scrict on it for a month until review when next program is likely starting.
Did bench testing today after a week off.
Got 135kg failed 138kg (nearly got it then had nothing next attempt).
Also tested max pulls ups: Got 7 which i think is a PB @11.4kg
Few days into new food regime been fairly good on it not 100%.
113.5 to 111.4 this morning (started Wednesday). Should see some more gains as last week was a shit show. Was no exercise rest week so didn't walk to the gym thus only got my 13k steps once this week. All i did exercise wise was 2x games of basketball and 1 round of golf. This week should see my step count resume and next should be more output in the gym and steps.
Testing squats tomorrow. Not expected any improvement after a raft of things.
Deadlifts later in the week again unlikely any improvement but might amaze myself.
@Magpie_in_aus get your squat cues all set bro. All the best for your lifts tomorrow!
2.5kg improvement in my squat which im happy about. Wasn't expecting any improvement. Started this block off injuried and training lighter. Then the drama with fails. May have got 185 but 180 was solid enough and coach said that will do get a solid training block under the belt some good volume and start eying up that 200kg mark i've been eyeing up.
@Magpie_in_aus any improvement after being injured is primo bro. As is a successful lift at your current max without form etc going out the window! Nice!
New deadlift 1rm. 225kg. Didnt try 230. Head down this next block hopefully hit 235-240 to hopefully hit my goal of 250 by end of the year.