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  1. #381
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    • wichita falls texas december seminar 2020
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    week 22 workout 2

    bench 3x3 at 121kgs. pretty good tonight considering i have a man cold.
    backoff bech 1x10 at 100kgs. ok. bit harder than last week.
    block pulls 3x5 at 175kgs. easy. really concentrating on being tight. felt good.
    squats 3x5 at 122.5kgs. easy. better than last week. form is picking up again.

    man cold was pretty bad yesterday. felt much better today. on the mend at least. hope to be better for sunday because it will suck otherwise.

  2. #382
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    week 22 workout 3

    deadlifts 3x3 at 207.5kgs. better than last week, still a bit sick but at least i didn't do shit all day the day before. that seems to have helped.
    backoff deadlifts 2x5 at 172.5kgs. easy and quick.
    squats 5x3 at 140kgs. fast. form slowly getting better.
    bench 3x5 at 105kgs. easy, quick breaks. bench feels on point at the moment.

  3. #383
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    update on deadlift compared to last block and other things and feelings.

    so during my last block the last intensity deadlift session before testing was 190 for 3x3 and i missed the last set or so and couldn't get 220kgs. realistically the most i would have had they day would be a grindy as fuck 210-215 seeing that 200 moved well that day.

    i got 17.5kgs more last session for an actual complete 3x3 while sick. which for 3x3 i believe is 10kgs more than my previous best before this block.

    so i feel i am going to be good for 220kgs plus when i compete in a bit under 3 weeks.

    pretty happy with that looking back at the numbers.

    i think my learning from why this block of training has been successful is that i need to accumulate a lot of volume early on the deadlift.

    i suspected as much when i first tried 8's it really help my then backwards moving deadlift.

    bench is also feeling pretty on point. but i think that is more of a technical adjustment i have made - making sure my elbows are in and i am pushing backwards instead of straight up. still getting use to it but its certainly helped.

    squats seem to be moving well but my tightness is not there yet and i am coming forward when it gets tough, will keep on working on it and hope its all dial'd in for the comp day.

    as of right now i think a 500kg total is well within reach.

    i think pending anything getting red lit the least i would get at the moment would be 160 - 120 - 215 = 495

    things going well i think i can get 170 - 125 - 220 = 515

    best i could hope for 180 - 130 - 230 = 540

    i actually think best case is possible pending how my weight cut goes.

    right now i am just over 86kgs in the morning. need to get to 83kgs. i can cut around 3kgs of water weight so hope to get to around 85kgs by the week before.

  4. #384
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    accessories day
    sldl 5x8 at 150kgs. easy ish. left glute in quite a bit of pain after.
    db ohp 5x8 at 27.5kgs. hard.
    ghd 5x8 at 10. easy. much better than ever.
    seated row 5x10 at 72.6kgs. easy.
    dips 5x8 at 15kgs. pretty good. quick breaks.

    hope my glute pulls up ok. will roll it a lot before tomorrows sesh.

  5. #385
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    so i fucked my neck sitting at a desk.

    happened on wednesday. gradually got bad throughout the day.

    didn't train that day due to wife being sick.

    got an adjustment yesterday morning then tried to train last night. made it way worse.

    got 3, 3, 2 on squats and called it.

    still in pain this morning.

    trying to get some treatment today. i won't train this evening either.

    this week is looking like a write off.

  6. #386
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    so week 23 has been a write off.

    tried squats as above on thursday at 160kgs and thats about it.

    i tried again at the gym today.

    did 2x2 at 210kgs for deadlift. didn't aggravate it too much but didn't feel great.

    then tried bench, warmed up to 120kgs and it was pretty bad. did a shitty paused single at 125kgs and called it.

    then did some practice squats up to 160kgs again. didn't feel great either so called it.

    did heaps of rolling and stuff.

    going to try and get it treated tomorrow.

    looks like i might only be able to deadlift this week!

  7. #387
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    accessories day

    couldn't get much done last night as neck is still on the mend.

    sldl 5x8 at 150kgs. easy. no pain. at least i can deadlift.
    db ohp 4x10 at 20kgs. pretty easy. again no pain over head.

    tried the safety bar to squat, its no better.

    pendulum squats were ok. will try those tonight.

    no idea what I can do about bench.

  8. #388
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    eesh, hope you get better

  9. #389
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    yeah, it will be fine. i hope.

    trained again on wednesday.

    worked up to some singles at 120kgs on squat. easy but didn't want to push it with my neck.

    worked up to some singles on deadlift to 200kgs. didn't move very well. possibly because of the sldl's the day before.

    tried deadlifting with a belt for the first time. worked pretty well in that i could do it. but at the same time it didn't add anything to the bar or at least it didn't feel like it did.

    thats basically all i did apart from some rolling.

    feeling better today.

    will try some bench tonight and more squats and maybe some def deads.

  10. #390
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    starting strength coach development program
    so i was able to get some work done tonight which was good!

    bench 7x3 at 115kgs. not too bad. not that good to start with. i dropped the weight over 5kgs and decided to get in as many sets as i could. last set wasn't any harder than the first to be honest. short breaks too. first set was a bit of a mess, really loose on the way down and shitty bar path.
    squats 6x3 at 140kgs. these were pretty good. again decided to try and get some quick sets in. about 2 min breaks at the most. felt pretty good.

    thats all i had time for. got in way more volume that usually would have but needed to.

    i think i am going to keep on pushing on getting in decent volume up until wednesday on squat and deadlift and friday on bench next week before the comp on sunday.

    on sunday i am going to try and get as many triples in at around 200kgs as i possible can and do some pause bench to get back in the groove with that and some light squats.

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