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I don't know what I'm doing but I know what I've done
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Saturday 28/12/2019
A) High-Bar Squat
132.5kg x 3
140kg x 3
147.5kg x 3
132.5kg x 2 x 4
120kg x 10
RDLs
190kg x 4 (@9)
C) NG Pull Ups
5 x 10
Was a fairly active day. Had about 11k steps done before going in, which had really helped my hip feel a little less gluey.
Was a bit more conservative but only 2.5kg shy of last time around. Made a balls of the first rep on 147.5 - wasn't tight enough though it didn't look as bad as it felt - but refocused and next 2 reps moved well.
Had to stop at 10 reps with 120 cos pins and needles were all I could feel in my hands. Probably good for 2 more to get to RPE 9.
Was supposed to be lat pulldowns for C but the Pulldown machines were in use so did pull ups which felt a lot better since I rested the pulling exercises for a couple of blocks following the elbow issue before that.0 -
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Friday 3/1/2020
A) High Bar Squat
147.5kg x 3 x 2 Bench
105kg x 2 (@9)
95kg x 2 x 3
85kg x 9 (@9)
C) Barbell Row
75kg x 15
80kg x 12
85kg x 10
90kg x 8
95kg x 6
Well that went alright! Eased myself into it on account of the glute issue the other night. Had done a fair bit of loosening up today and no real issue.
Squats moved well enough for 92%. Second set, the first rep was a bit too loose but sorted that. Last set felt comfortable. Only doubles so it should do. 145/147.5 is opener territory.
Bench flew. Wasn't sure what to expect. Last time around this was the last workout I was able for. 102.5 was probably an RPE 9.5 and that was the heaviest double I'd ever done. I sort of expected I'd be a little bit tentative with 105 but it was nice and calm. Actually felt a lot more comfortable than it looked. Usually the other way around.
Might be a rep PR on the back off with 85 as well.
Can't ask for more than that out of the session.0 -
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Sunday 19/1/2020
A) Paused High-Bar Squat
107.5kg x 4 x 12
107.5kg x 12 Bench
65kg x 4 x 12
C) Seated Row
4 x 15
D) Tricep Pressdown
5 x 15
High volume to kick this cycle off. It reads a lot easier than it was. But the first day is always the hardest...next time put you're mentally prepared for it to suck donkey balls.
Last time I did any sort of high volume squats was a mess around session a week after comp in Oct 2018. Did 5 x 10 with 100kg then. But in terms of programmed work, it's 18+ months since I did anything like sets of 12. 3x8 back off sets is as close as it got. So I was wrecked. Coming down the stairs the few hours after, quads felt like they did after the marathon.
Squats done in COH's on Saturday but hadn't time to finish so rest was done today. Oh...the squat DOMS.
Like the look of this block. Squats one day, paused squats another. Deadlift one day, block pulls another. Some form of bench every day.
Voluminous.
This week will be most spent dying of DOMS.0 -
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Tuesday 21/1/2020
A) Deadlift
152.5kg x 5 x 8 Bench
73.5kg x 4 x 10
C) Bent-over Row
72.5kg x 4 x 15
D) Weighted Plank
15kg x 5 x 60s
Deadlifts moved well. Quickly. I know I have a tendency to be less conscious of form when it moves so quickly. But that's when you should be drilling it so I did just that.
Hands got sweaty and didn't have chalk with me so put straps on for 4th set. Felt they were just throwing things off and took them off for last 3 reps and was just so much smoother.
Bench moved well. Felt stronger than the sets of 12 with 65.
Some lat pump from the rows.0 -
Wednesday 22/1/2020
A) Beltless Squat
90kg x 4 x 15 Close-Grip Bench (@8)
80kg x 8
75kg x 4 x 8
C) DB Chest-Supported Row
kgs x 4 x 15
D) Tricep Pressdown
5 x 15
Was glad the squats were light. Really felt my core working hard. Drilled technique hard. Nice to get in a bit of conditioning as well. It's only 54% so just about enough to drill lots of reps cleanly.
Got a bit carried away with the set of 80 on CGBP. Too big a jump from previous warm up. 75 was right for today.
Used the T-bar row machine for chest-supported rows because DBs I wanted in use so didn't hang around. Always liked where I felt it working anyway so that was fine.
After the 3-day festival of suffering that started post-squats on Saturday, it's been grand since.0 -
Thursday 23/1/2020
A) Bench
77.5kg x 3 x 8
83.5k x 8 3" Block Pulls (@8)
165kg x 7
160kg x 4 x 7
C) RDL (@8)
115kg x 4 x 12
D) Lat Pulldown
5 x 12
Had aimed for 10 on the AMRAP set with 83.5 but misgrooved the 8th rep and drained the last of the energy.
Hamstrings were fried after block pulls so had to drop back the RDLs.
One of those days. Was glad to go in and do some work.0 -
Sunday 26/1/2020
A) Paused High-Bar Squat
111kg x 4 x 10
111kg x 10 Bench
68.5kg x 4 x 10
C) Seated Row
4 x 12
D) Tricep Pressdown
5 x 12
Knees were bothering me for some reason and threw me a bit. Stupid pins and needles in left arm again so racked the bar but if my knee hadn't been bothering me I'd have gone for a couple more just to at least register more than 10.
Wasn't as hellish as last week because I had probably adapted a little physically and a lot mentally to the volume.
Bench moved well. Bar path nice and consistent. I think that's the main thing with all the bench volume at lower %.
Pump show from the rest.0 -
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Tuesday 28/1/2020
A) Deadlift
157.5kg x 5 x 7 Bench
75kg x 4 x 8
C) Bent-over Row
80kg x 4 x 12
D) Weighted Plank
15kg x 5 x 60s
Deadlifts moved well but last two sets I felt a bit light-headed. Tried a couple of tweaks that moved the bar quickly...cues that just helped me to keep it close to my legs.
Bench moving nicely. Bar path feeling smooth. But then it should be at 70%.0 -
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Thursday 30/1/2020
A) Beltless Squat
95kg x 4 x 15 Close-Grip Bench (@8)
80kg x 4 x 7
C) DB Chest-Supported Row
4 x 15
D) Tricep Pressdown
5 x 15
Squats were lovely. Looked better and moved faster than last week. Only 57% so they should but it's the consistency of the movement that I'm liking.
Close-grip felt stronger than last week.
Then some pump work.0 -
Friday 31/1/2020
A) Bench
80kg x 3 x 8
85kg x 8 Block Pulls (@8)
170kg x 5 x 6
C) RDL (@8)
130kg x 4 x 12
D) NG Pull Ups
5 x 10
Bench was solid. Was a bit disappointed initially not to get ~10 on set with 85 but realistically that was a bit ambitious after 3 x 10 with 80...maybe if I'd worked up to it as top set I probably would.
Block pulls were solid. My first top set wasn't actually my first stop because bumpers and bad maths.
RDLs moved nicely. Hams and glutes got werked.
D was supposed to be lat pulldowns (5 x 12) but lat pulldown was being used so pull ups 5 x 10 was probably closest to where the 5x12 lat pulldown would have been.0 -
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Sunday 2/2/2020
A) Paused High-Bar Squat
117.5kg x 4 x 8
117.5kg x 9 Bench
72.5kg x 4 x 8
C) Seated Row
4 x 10 (120-130)
D) Tricep Pressdown
5 x 10
Paused squats felt solid. Probably had another 2 in the tank but just left it cos hip has been a bit achey and while the there is no trend with squats and aching, it just makes more sense to not push it beyond a certain point. But they felt strong so I'm happy with that.0 -
Tuesday 28/1/2020
A) Deadlift
162.5kg x 5 x 6 Bench
77.5kg x 4 x 6
C) Bent-over Row
85kg x 4 x 10
D) Weighted Plank
20kg x 5 x 45s
I had a weird sensation in my left glute...towards glute med, that made it feel like it wasn't working. Like it had lost feeling and just didn't feel like it was contributing anything. Hampered things a little...
Bench moved fine.0 -
Wednesday 5/2/2020
A) Beltless Squat
100kg x 4 x 12 Close-Grip Bench (@8)
85kg x 3 x 6
82.5kg x 2 x 6
C) DB Chest-Supported Row
30kgs x 4 x 12
D) Tricep Pressdown
5 x 12
It's mad how palatable sets of 12 are when you've done two weeks of 15-rep sets. That said, I didn't find the 15-rep sets that bad...recovered pretty quickly because low enough % (54% and 57%).
Knees have been a bit achey and sore for f**k knows what reason but they felt 100% during the squats.
Spent a good bit of time just rolling the muscles around the knees and general TLC and they already fee a lot better so need to just maintain that. Easy to get out of the habit.0 -
Thursday 6/2/2020
A) Bench
82.5kg x 3 x 6
82.5kg x 10 Block Pulls (@8)
175kg x 5 x 5
C) RDL (@8)
140kg x 4 x 10
D) (Proper) Pull Ups
5 x 10
Bench was strong. Moved well.
Block pulls...feeling these in my hip a bit at the start. But got on with it and eased a bit.
Lat pulldown in use again so did pull ups because time. Haven't done them in ages - last week the first time in months - so was happy to knock out 5 x 10 with proper grip as opposed to neutral grip. Sick lat pump after.0 -
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Sunday 9/2/2020
A) Paused High-Bar Squat
122.5kg x 4 x 8
122.5kg x 9 Bench
75kg x 4 x 8
C) Seated Row
4 x 10 (120-130)
D) Tricep Pressdown
5 x 10
Sluggish day. In hindsight I don't think I had enough food on board before training cos by the 4th set of squats I just felt a bit empty. First set felt heavier than I expected but mostly looked like they didn't. Second set felt better and they were fine throughout...just lacked that pop at lockout.
Tried moving bar a little but still getting pins and needles in left arm towards the end of the sets.0 -
Tuesday 11/2/2020
A) Deadlift
167.5kg x 5 x 5 Bench
80kg x 4 x 6
C) Bent-over Row
87.5kg x 2 x 10
85kg x 2 x 10
D) Weighted Plank
20kg x 5 x 45s
Deadlifts felt good. First few reps flew up and then I'd get a sharp dart in glute med and stop so it looked a bit mad and stuttery at the start. Lots of work with band around my knees working on external rotation more and more. Worked a treat except where I dropped the 3rd rep of 3rd set twice. Last few reps after that flew surprisingly quick. I don't even...
Aside from that, they were so much better than last week, but last week was shít so it says more about last week than this.
Bench was haaaandy. Should be because benching 4 times a week, the intensity needs to be managed properly.0 -
Wednesday 12/2/2020
A) Beltless Squat
105kg x 4 x 12 Close-Grip Bench (@8)
87.5kg x 4 x 5
C) DB Chest-Supported Row
30kgs x 4 x 12
D) Tricep Pressdown
5 x 12
Squats felt nice and sharp. Still only 63% but movement is nice and consistently consistent, which is what is pleasing me. Treating them like heavy squats in terms of intent and not being stupidly complacent.
Close-grip bench was nice and strong. Form was tighter.0 -
Friday 14/2/2020
A) Bench
85kg x 3 x 6
85kg x 9 Block Pulls (@8)
180kg x 5 x 5
C) RDL (@8)
142.5kg x 4 x 10
D) Lat Pulldown
5 x 10
Bench felt very strong. Marginally better than the AMRAP on this workout last week.
I noticed last week that block pulls didn't feel great in my gimp hip so moved the block up a bit from 3". Didn't feel it on deadlifts from the floor though so need to look at why that is.
RDLs feeling strong.0 -
Sunday 16/2/2020
A) Paused High-Bar Squat
125kg x 3 (@6)
130kg x 3 (@7)
135kg x 3 (@8)
122.5kg x 2 x 3
115kg x 5 Bench
75kg x 6 x 6
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
First session of the block that takes me into the March comp.
Was reminded to not overshoot RPE so that was at fresh in my mind. Probably marginally better than RPE 8 with 135kg so in the ballpark of where I should be.
Then realised I made a balls of it cos day 1 of this block is comp squat but last block had paused squats....so I ended up doing paused squats.
On top of that, my hip has felt shíte these past few days even in bed but it was fine during squats. No discomfort throughout the ROM.0 -
Tuesday 18/2/2020
A) Bench
80kg x 7 x 5 2" Deficit Deadlift
167.5kg x 5 (@8)
140kg x 17 (@9)
C) Hammer Curls
17.5kg DBs x 4 x 8
D) Weighted Plank
45kg x 4 rounds (45s, 42s, 40s, 40s)
Realised that the layout of the bench on this block is pretty much the same as Smolov Jr. But I always remember I didn't feel the difficulty kick in til week 3 or 4. Interested to see how it pans out at the end.
Happy enough with the deficits. Moved better than expected. Left glute still acting up. Worked it beforehand but it was pumping the brakes, making some reps a bit stuttery, which threw me but moved fine. Back-off cardio pulls.0 -
Wednesday 19/2/2020
A) Comp. Squat
130kg x 3 (@6)
137.5kg x 3 (@7)
142.5kg x 3 (@8)
127.5kg x 2 x 3
122.5kg x 5 Bench (@8)
85kg x 8 x 4
C) BB Row
87.5kg x 4 x 8
D) Face Pulls
4 x 10
Comp squats today because I did paused squats on Sunday. They felt very good. Form looked nice, no discomfort. Very happy with those.
Bench was solid but it's 79% so should be.0 -
Thursday 20/2/2020
A) Bench
90kg x 10 x 3 Deadlift
170kg x 3 (@6)
177.5kg x 3 (@7)
182.5kg x 3 (@8)
165kg x 2 x 3
155kg x 5 (brain fart)
C) Back Extension
4 x 10
D) Ab Rollout
4 sets @10
Bench was grand. Moved smoothly.
Had to have a word with myself on the top set of deadlifts...started to question lifting it fr a triple @8. Then pulled the first rep, got annoyed at being such a sap and the 2nd rep was the fastest of all the 3 sets.
Brain fart was cos I had it in my head that the rep set up was a set of 5 after the 2x3 but it as up to RPE 9. But sure look...
Strange day. Hip felt manky all day and gave under me on the way to the gym. Was pretty sure I'd be on the way home before long. Was having to make sure I wasn't compensating for it. It wasn't an issue in the end.
But on the flip side, was in with the consultant and there isnt any significant degeneration in the hip so keep doing as I am and just modifying as I need to...like the switch to high bar.0 -
Sunday 23/2/2020
A) Paused High-Bar Squat
132.5kg x 2 (@6)
140kg x 2 (@7)
147.5kg x 2 (@8)
132.5kg x 2 x 3
125kg x 5 Bench
77.5kg x 6 x 6
C) Pull Ups
3 x 8
D) Tricep Pressdown
3 x 10
F**king delighted with the squatting. Hip was terrible on Friday morning to the point I couldn't put weight on my left leg...leg would just give. A lot of ibuprofen has been taken. Back to (the new) normal since then but it was a bit of a mind-f**k. So to get that done felt really, really good.
Still have ab DOMS from Ab rollouts on Thursday that I could still feel lying back to bench. Ugh.
Lat pulldown being used so just did pull ups. Slowed them cos only 3x8.0 -
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Tuesday 25/2/2020
A) Bench
82.5kg x 7 x 5 2" Deficit Deadlift
172.5kg x 4 (@8)
147.5kg x 5
C) Hammer Curls
17.5kg DBs x 4 x 8
D) Weighted Plank
50kg x 4 rounds (37s, 37s, 35s, 34s)
Bench was benchy.
Hip was twitchy on deadlifts. Did not help. Moved well off the floor and locked out quickly but stuttery in mid range. It's a really strange feeling.
Got worse on back off set. It was like it just switched off and ached in my left side near lockout and I was driving harder with my right. Just cut it at five reps...wasn't getting any better. F**k that noise...so frustrating.0 -
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Wednesday 26/2/2020
A) Paused Squat
130kg x 2 (@6)
137.5kg x 2 (@7)
142.5kg x 2 (@8)
127.5kg x 2 x 3
122.5kg x 5 Bench (@8)
87.5kg x 8 x 4
C) BB Row
87.5kg x 4 x 8
D) Face Pulls
4 x 10
Given what I felt like yesterday and last night, the squats surprised me a little. Felt good.
Bench still motoring along.0 -
Thursday 27/2/2020
A) Bench
92.5g x 10 x 3 Deadlift
175kg x 2 (@6)
182.5kg x 2 (@7)
190kg x 2 (@8)
170kg x 2 x 3
162.5kg x 7
C) Back Extension
4 x 10
D) Ab Rollout
4 sets @10
Deadlift felt good. Had a bit of a knee twinge warming up but forgot about it completely and it didn't bother me from the first rep. Back to normal and top-set mindset was 'it's just 190...way off your best so just pull it', which I'm happy about.
Last set is supposed to be AMRAP to RPE 9 but trying to be sensible and leave a few in the tank to keep the hip from getting too cranky.
Bench was grand. Moved smoothly and quickly to the point I had to keep checking if I hadn't had a brain fart loading and was weight was lower. Triples at 86% is about RPE 8 territory so happy to be able to horse through the 10 sets needing only ~75s rest between sets.
Hoping my hip doesn't feel like dogshít tonight/tomorrow...it has a couple of times following deadlifts recently but didn't feel bad after others so not sure if it's a trend or a coincidence.0 -
Sunday 1/3/2020
A) Comp (High-Bar) Squat
130kg x 1 (@6)
142.5kg x 1 (@7)
150kg x 1 (@8)
135kg x 2 x 3
127.5kg x 5 Bench
80kg x 6 x 6
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
And so the run in to the comp begins in earnest. Singles on comp squat and deadlift from here on. Still all of the bench volume but I'm enjoying that.
Squat done in COHs on Saturday morning. Good to get practice in away from mirrors and with proper plates. Knee didn't bother me before so wasn't tentative on the eccentric at all. Probably could have made it less like a tempo squat though.
Busy weekend so the rest had to wait until Sunday.
Bench moved nicely.
Lat pulldown in use so did pull ups. Felt like the best pull ups I've ever done. Just felt perfect.0 -
Monday 2/3/2020
A) Bench
85kg x 7 x 5 2" Deficit Deadlift
180kg x 3 (@8)
152.5kg x 8
C) Hammer Curls
20kg DBs x 4 x 8
D) Weighted Plank
50kg x 4 rounds (38s, 38s, 36s, 34s)
Bench still comfortable. I had expected I might start to feel (bench) fatigue start to kick in this week but no sign of it yet (*touch wood*).
Was way more conscious of getting hips low low. Weight moved more quickly and smoothly. Partly cos hip wasn't gammy as well helped. A touch on the AMRAP set but not to the extent of last couple of weeks.
Particularly happy with the deficit DLs...after last week and comp pulls, I wasn't full of confidence but weight moved well on the way up and 160 flew like it was nothing.0 -
Tuesday 3/3/2020
A) Paused Squat
130kg x 1 (@6)
140kg x 1 (@7)
145kg x 1 (@8)
130kg x 2 x 3
122.5kg x 7 (@9) Bench (@8)
90kg x 8 x 4
C) BB Row
90kg x 4 x 8
D) Face Pulls
4 x 10
Paused squats a touch off what I wanted on the top set. Didn't keep as tight as I needed to in the hole with 140 so I just kept to 145 for top set.
Bench still ticking along nicely.0 -
Friday 6/3/2020
A) Bench
95g x 10 x 3 Deadlift
180kg x 1 (@6)
190kg x 1 (@7)
197.5kg x 1 (@8)
177.5kg x 2 x 3
167.5kg x6 (@8)
C) Back Extension
4 x 10
D) Ab Rollout
4 sets @10
This was started on Thursday night. Bench was grand. All moved well at 89%, which would be of the order of what a triple would be at RPE 9...well, if you look at the RTS charts.
Started deadlifts and it just wasn't happening. Left glute just wasn't playing ball...just couldn't even engage it just standing. So called it and said I'd do it at lunchtime today. Was a bit better but I stil couldn't contract my glute fully so was a bit off but numbers didn't really fall off as much as I thought they might. So mostly relieved at how they went down today.
It's a weird one cos I haven't had as much discomfort in the hip the last 2 days but then this happens.0 -
Sunday 8/3/2020
A) Comp (High-Bar) Squat
132.5kg x 1
145kg x 1
152.5kg x 1
137.5kg x 2 x 3
130kg x 5 Bench
82.5kg x 6 x 6
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
Was weird. Moved alright but felt a touch off...out of the groove or something. I'll take it and run.0 -
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Alf Veedersane wrote: »Sunday 8/3/2020
A) Comp (High-Bar) Squat
132.5kg x 1
145kg x 1
152.5kg x 1
137.5kg x 2 x 3
130kg x 5 Bench
82.5kg x 6 x 6
C) Lat Pulldown
3 x 8
D) Tricep Pressdown
3 x 10
Was weird. Moved alright but felt a touch off...out of the groove or something. I'll take it and run.
Have you ever tested you high bar 1rm?0
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