Reply With QuoteGood work!
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Tested bench tonight. Went ok.
Comp bench - 165 x 1 @ 6.5, 175 x 1 @ 8.5, 180 x 1 @ 10
10kg training PR, four plates in the bag (just!)
Then some rows - 130 x 5 x 3
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Good work!
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x 2!!Originally Posted by will knowland
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Thanks guys. Messed up my set-up on the 180 as well, so I think there's a little more in the tank there if I execute perfectly. Three months to my next meet anyway so plenty of time to push it on.
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Your rack looks better than usua... I'm sorry.
Huge congrats on the 4 plates bench - leaving me in the dust.
Edit: Just discovered your wife trains during pregnancy - that 3x5 60kg indeed did look like nothing.
Last edited by Derf123; 04-25-2017 at 04:00 AM.
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Yeh, she probably should have gone higher. She's going through a tired patch so didn't want to push it.
Light session tonight:
Recovery Squats III - beltless 170 x 5 x 2. Felt very light but had some weird quad stiffness. Not sure why. Looking forward to squatting heavy on Saturday - not convinced this programming is working for me at the moment so want to see where I'm at. Might switch to something higher volume / lower intensity for a few weeks.
Feet up bench, no belt, no wraps, mid grip, 6s - up to 115 x 6 x 5 @ 6-8 on 3 min clock. Surprised how unstable these were but kept them light. Put them in for some long range of motion work. Starting to build some volume back up over the next few weeks.
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Pin Press, at chest - up to 162.5 x 1 @ 7.5 (e1RM 179kg), then 145 x 4 x 5 @ 7-9 on 4 min clock
TnG CG bench, no belt, no wraps - 120 x 8 @ 8, 115 x 8 @ 7.5, 110 x 8 @ 7.5
No real evidence of bench suffering from hitting a max single on Monday. Starting to build the volume back up. Monday is a bank holiday in the UK so plenty of time for a mammoth 5s session.
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Squats and press today. I have concluded that my squat programming is not working for me.
Comp squat - up to 240 x 1 @ 7, e1RM 269kg. Shitty so decided to change my shoes back to my old Do Wins to see if it helped. 250 x 1 @ 8 was marginally better, but also missed depth.
Then 220 x 5 @ 8.5, 200 x 5 @ 7
I hit 220x5x5 on 18th March and have been getting weaker since then. I think a heavy 5x5 is just too much for me to recover from.
So, I'm going to revert to some tried and tested lower volume models that have worked for me in the past. Something like 1 @ 8, 5 @ 8 + 90% back-off one week then 85% x 5 x 3 the next, with 80% x 5 x 2 mid week. Will run that for 6-7 weeks, deload, then peak for my July meet.
Also did 80 x 6 x 5 on Press
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Squats may be in the shitter but bench is still moving on up.
Comp bench - up to 171 x 1 @ 7.5. e1RM 189kg.
Then TnG volume - 145kg x 5 x 8 @ 6-9.5 rpe on a 3.5 min clock. Two months ago I hit this for triples at higher rpe. Very pleased with progress since then.
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Been fighting off some mild but irritating gastro bug over the last 48 hours. Bumped last night's training to this morning to see if I felt better. I didn't so just sacked up and got it done.
Comp DL - up to 245 x 1 @ 8, e1RM 266kg. This was a 10kg jump over my last "single @ 8" a couple of weeks ago, and I think is the heaviest I've ever gone in training. Then 222.5 x 5 @ 8.5, e1RM 270kg - PR for 5, e1RM PR. Nice to pull a 5 rep PR with plenty in the tank, even if it's still small numbers.
Deadlifts appear to be heading in the right direction. My deadlifts were ahead of my squats this week, for the first time since I ran my LP in late 2013.
Then light squats - 185 x 5 x 2 @ 5 - left knee a bit cranky but otherwise easy
3 count bench - up to 155 x 1 @ 7, e1RM 174kg, then 145 x 3 x 3 @ 7, 8, 9.5 - fatigue bit pretty quickly
All in all a decent session given how I felt this morning
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