Becoming the World's Strongest Violinist?

[gotlander]

Dead Lift
Training Max 431
Target intensity 95%, INOL 0.8

Warm Up
135x5
225x3

Work Sets
300x1
366.25x1 DOH
410x2@9.5, straps
365x3x3, straps
INOL 0.6
Total tonnage 4771

I guess I’m just weaker than I thought and weaker than I was. Until last week, I was projecting 5 reps at this weight.

The drag-the-bar-up-your-knees cue works all the way to the top of the lift. Never really used it before at that point.

[gotlander]

Light Squats
Training Max 380
Target intensity 80%, INOL 0.7

Warm Up
135x5x2
185x4
230x3

Work Sets
265x4
305x4@9
265x4x2
INOL 0.5
Total tonnage 4400

I must be doing something stupid. Gotta learn to video my work sets and ask for advice.

[gotlander]

Bench Press
Training Max 239
Target intensity 95%, INOL 0.8

Warm Up
135x5
145x3

Work Sets
165x3
190x3
203.75x1
215x1
227.5x2@9.9
Not the worst grind ever but close.
INOL 0.5
Total tonnage 1939

It’s not working. I’m weaker now than I was a year and a half ago when I got 230x2 without grinding and almost had enough for a third rep. I’m going back to what I was doing then, starting Monday.

[gotlander]

Weighted Chin-ups
Training Max 283
Target intensity 95%, INOL 0.8
BWT 223

Warm Up
BWT x1x4

Work Sets
225x3
240x1
255x1
268.75x1@9.5
240x3x2
INOL 0.8
Total tonnage 3771

Light Dead Lift
Training Max 432
Target intensity 95%

Warm Up
135x1
225x1

Work Sets
300x1
367.5x1 DOH
410x1 hooked PR
INOL 0.1 but who cares?
Total tonnage 1078

[gotlander]

Heavy Squats

Warm Up
135x3x2
185x3
205x1

“Work “ Sets
225x1
245x1
265x1
285x1
305x1
325x1
335x1
345x1
INOL 0.3
Total tonnage 2330

Just checking to see if my squat really is as weak as it seems to have been. It is. Fine. Next week I go back to the basics.

[gotlander]

Press

Warm Up
95x3x2
110x1
120x1
135x10 PR
120x5x3
120x8

Curls 65x8,75x8,85x8
Supersetted with LTE 65x8,75x8,85x8

Much simpler, got a PR, and finished earlier than I have been. A winner.

[gotlander]

Dead Lift

Warm Up
135x5
225x3
295x1 DOH

Work Sets
365x1 hooked
365x8 straps
330x5 DOH
330x5x3 straps
No PR but decent.

BWT chin-ups 226x1,2,1,1,1,1 at 60-second intervals.

[gotlander]

Light Squats

Warm Up
135x5
140x3
160x1
180x1

Work Sets
200x5x5

[gotlander]

Bench Press

Warm Up
135x3x2
150x1
165x1
185x12 PR by 3 reps!
165x5x3
165x12

Curls 70x8,80x8,90x8
Supersetted with LTE 70x8,80x8,90x8

[gotlander]

Chin-ups
BWT 222

BWT x1x5
BWT x8
BWT x5,4,4,5 at 4-minute intervals

Barbell Rows
135x8
155x8
175x3
At 2-minute intervals