1RM's
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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
3x3 @181
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.
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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.
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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 @11.4kgFew 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.
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@Magpie_in_aus get your squat cues all set bro. All the best for your lifts tomorrow!
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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.
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@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!
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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.
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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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@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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@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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@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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@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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@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.
