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Heavy Day. Love and hate this session. The work was done. The money is in the bank.
Friday 14th August
Squats - 235kg x 3 @ 9, 215kg x 3 x 3 @ 7.5-8.5 - e1RM 264kgs. Harder than I wanted and depth was a bit borderline:
https://youtu.be/ZXcNxQMyFFk
Bench - 138.5kg x 3 @ 8, 128.5kg x 3 x 4 @ 6-7.5 - e1RM 161kg - top set is my 4 rep PR, definitely think I had 5 today. Three plates next week.
Deadlift - 200 x 3 @ 7, 225 x 3 @ 8.5, 210 x 3 @ 8.5 - e1RM 258kgs - PR for 3, decided to move these to top set + back off instead of 3x2
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Heard of this thing called 'GPP' so thought I'd give it a go. It pretty much sucked.
BB Rows, 90kg, 7 min amrap - 3x15, 45 reps total
Dips, 128kg, 7 min amrap - 3x11, 33 reps total. My bodyweight work continues to suck balls.
Prowler, 25mx2, 7 round trips on 2 min clock, all high / high, 2nd and 3rd + 30kgs, rest unloaded. On grass, rugby boots, uphill on return legs. Very, very, very sweaty.
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Medium Day. Ho hum.
Monday 17th August
Squat - 200 x 5 x 3 @ 7-8 - tried to focus work sets on really smooth form after some sloppiness warming up without being focused. Got it pretty well dialled in. Still haven't quite worked out my optimal speed of descent.
Bench - 117.5 x 6 x 4 @ 7-8 - shoulders were a little sore from dips on Saturday but no problem getting the work done. I think the extra volume suits my bench.
SGRDL - 107.5 x 5 - form got a little sloppy on these but lots of tension in lats / erectors / hammies. Might reset and add a set for the next block instead of pushing the weight up too much.
This week will be slightly messed up with work so probably doing Thurs / Sat / Mon now instead of Tues / Fri / Mon. Don't think it will throw things off too much.
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Sat 22nd August
Squat - 237.5kg x 3 @ 8.5, 217.5kg x 3 x 2 - e1RM 270kgs
https://youtu.be/aiqgmdXtmcw
Bench - 140 x 3 @ 8.5, 130 x 3 x 3 - e1RM 159kgs
Deadlift up to 200kgs x 3 @ too hot and tired, gave up..
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I'd say that's quite a session you squattin' mad man...Originally Posted by DeriHughes
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Thanks Derf!
Light / Medium Day: Mon 24th August
Squat - 180kg x 5x 3 @ 6s - bit fatigued from going heavy 48 hours previous but no drama
Bench - 117.5 x 6 x 4 @ 7, 7.5, 7, 8.5 - as per squats
Deadlift - 227.5 x 1 x 3 @ 9, 8, 10 - decided to make up for not pulling heavy on Sat. Went with singles as I've lost form a bit and wanted to work on my set up. Was thinking about breathing too much and not focused on getting squeezed up enough. Second one was the smoothest but still harder than it should have been. Few things to think about on this - basic problem was expecting them to feel easy and not getting properly mentally ready to pull
Member
Thanks Derf!
Light / Medium Day: Mon 24th August
Squat - 180kg x 5x 3 @ 6s - bit fatigued from going heavy 48 hours previous but no drama
Bench - 117.5 x 6 x 4 @ 7, 7.5, 7, 8.5 - as per squats
Deadlift - 227.5 x 1 x 3 @ 9, 8, 10 - decided to make up for not pulling heavy on Sat. Went with singles as I've lost form a bit and wanted to work on my set up. Was thinking about breathing too much and not focused on getting squeezed up enough. Second one was the smoothest but still harder than it should have been. Few things to think about on this - basic problem was expecting them to feel easy and not getting properly mentally ready to pull
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Light Day...
Press - 85 x 5 x 3 @ 7.5, 8, 8.5 - was working in with the guys I was coaching so couldn't do amrap. Just hit some comfortable 5s that felt heavier than I expected.
Chins - 18 total in 2s and 3s - felt weak but just kept going until I hit my volume target
That is all. Next session will be squatting 240kg for reps. Looking forward to it.
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Heavy Day. In the garage for 7.30am, actually quite like training first thing. Mainly because it's done by 9am.
Friday 28th August
Squats - 60 x 5, 100 x 5, 140 x 3, 170 x 2, 200 x 1 -- belt on -- 225 x 1, 240 x 3 @ 8, 220 x 3 x 2 @ 7.5, 8.5 - equalled three rep PR, e1RM 279kgs. Top set was pretty smooth and sure I could have got two more. Actually thought about going for them but decided to stick with the programme. Hit this for a triple about a year ago but was much harder. Got video but youtube is fucking with me for some reason so will add later.
Bench - 60 x 8, 80 x 5, 100 x 3, 120 x 2, 132.5 x 1, 141 x 2 @ 9.5, 131 x 3 x 3 @ 7.5, 8, 8, 131 x 5 @ 10 - e1RM 150kgs - not sure what happened on top set, third rep just got stuck and didn't want to grind through it so just let it go. Pretty frustrating. Did a fourth back-off at amrap to make up for it. On reflection, I realised that I'd missed my light day presses two weeks ago, and only did about half my normal volume this week, so I'm c45-50 reps of Press down over the two weeks. I suspect that is enough missing volume to stall my progress. Will make sure it stays in going forwards.
Snatch Grip RDL - 60 x 5, 80 x 3, 90 x 3, 100 x 5 x 2 - kept these light and slow on the eccentric, lots of work for the lats even if the weight is light
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Medium Day
Deadlift - 60x5, 100x5, 140x3, 170x1, 190x1, 210x1 - all smooth and easy
Bench - 118.5 x 6 x 4 @ 6.5-8
Squat - Oly shoes - 180x5x2
Decided I'm going to put my heavy pulling at the start of Monday's session to give it the focus it needs. Kept it light and low volume today because I'm doing a meet on Sunday to qualify for nationals next year. Not going to push anything at the meet so I can get back training heavy asap afterwards but a little deload won't hurt anything.
Switched squats back to my Oly shoes in an effort to hit depth more easily. Felt pretty good so going to stick with them I think. Will probably buy a new pair if I decide to run with them for Worlds.
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