1RM's
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@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. -
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@Duluth
Its what the coach at the gym calls them but basically lying on your front on the ground doing full snow angels.Lying on stomach. Hold weight in each hand out at full reach lift arm off the ground and take up towards your head. Up and down is one rep do 20. It sucks
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@Magpie_in_aus said in 1RM's:
@Duluth
Its what the coach at the gym calls them but basically lying on your front on the ground doing full snow angels.Lying on stomach. Hold weight in each hand out at full reach lift arm off the ground and take up towards your head. Up and down is one rep do 20. It sucks
Would be bloody good for those little stabilising muscles though I bet.
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@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.
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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 @140Instead 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
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@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!
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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.
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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.
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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. -
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. -
@Magpie_in_aus slow and painful - awesome!!
