I think I've lost my ability to grind presses, but I agree it's not conducive to progress. I should be more strict on the target RPE8
anyway, on to todays fuckery
deadlift
170 x 1 @ 7ish
180 x 1 @ 7ish
190 x 1 @8
150 x 4 x 5
I let the bar drift away from me on the top single and then fucked up trying to engage my lats and bring it back, tweaking my back in the process. I stretched it out and used a lax ball to loosen up and found I felt OK so I did the volume work anyway. That all went pretty well. Hoping I don't sieze up this afternoon
Catapult bench
115 x 4 @7
120 x 4 @8
125 x 4 @9
didn't do the extra sets because I'm equal parts late and lazy.
video:
that's going to be it for my short post rehab LP I go on a quick break end of next week, so I will work up to some singles @ RPE 9 next week and use that to set my starting point for another run at a 12 week strength cycle. I'm going to tweak the template slightly because there's a few things I think will work better (like spacing out press sessions more), and I'm going to have to do some things to shorten the training sessions (like using machines/DB to do the 3rd exercise hypertrophy work)
W5 testing
squat
160 x 1
170 x 1
180 x 1 @ 9 (technique 10)
well this was slightly disappointing - bar was maybe set a bit high, as I came out of the hole with 180 I tipped forward and had to work hard to get back upright. Start of June my single @8 was 185 and I was hoping to get back to about that level. Oh Well
cable row
70 x 8 x 5
NBD
bike
15 min LISS - covered 9km
W5 bench testing
110 x 1
120 x 1
125 x 1
127.5 x 1
130 x 1 (PR)
100 x 10
this went well. Weights were feeling good, 125 was quick, went to 127.5 which I had done TnG before and got it with a long pause. Felt good enough to try 130 for a nice clean PR. Pause was maybe too short for a PA meet, thoughts?
I then stripped it back to 2 wheels and surprised myself with 10 quick reps. I was hoping for 7 or 8. Can we re-run that competition so I don't come last?
leg press
185kg x 8 x 5
made 2 new discoveries: Firstly, if I get myu feet outside my shoulders slightly my back doesn't hurt; and secondly, the safeties are low enough that I don't need to move them out when doing leg press, as long as I don't piss anyone off hitting them on occasion
LISS
treadmill, incline 2, 20 min between 5.5 and 6km/h
My muscular endurance is worse than my cardiovascular endurance, need to take LISS easier and build up my ability to continue the movement over longer time periods.
video:
Cheers JC. I'm usually conscious of my arse leaving the bench. There's a fair movement there but I guess the one advantage of a big arse is that it stays in contact with the bench. You are right about the excessive movement though - I can never seem to get tight enough on the bench - will play with where my feet are, see if that helps
Press
80 x 1
85 x 1
87.5 x 0
60 x 8
happy to get 85 since I missed it last week, miffed I missed 87.5 which would have tied my PR.
LTE
30 x 8 x 5
no dramas
walking
20 minutes - 1.8km
felt "better" than yesterday but covered no more distance.
W5 testing
Deadlift
170 x 1
180 x 1
190 x 1
200 x 1
all felt pretty good, but 200 was slowing down so I stopped. Stood a little further away from the bar, felt much better.
Now I am going away for a 4 day trip to the tropics, where I will eat and swim, then swim then eat, always waiting 30 minutes between the 2.
Ditto.
Week 6 something something
holiday was great - swam every day, ate nice food, only mild sunburn. Even got to take my most adventurous kid out for a kayak which was a bit of fun
This week I'm just trying to stay greased up before starting a new program next week. did the following:
Squat
140 x 5 x 3
no dramas, depth not an issue
Bench
110 x 3 - oops
100 x 5 x 2
well, not as strong as I thought I was.
Deadlift
160 x 5
with straps just because
video: