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Holllllyyyy shiiitttttt!!!!!!
OH MY GOD!!!!! Im genuinely in shock.... today was by far and wide the most awesome workout in the history of workouts. Basically, I came down with a nasty case of flu on saturday night, and consequently havent worked out since last thursday. In my last workout, I struggled with a 90 kg squat, a 52.5 kg press, and i really fucking struggled with a 125 kg deadlift. Today I...I........ fuck it...... read below.
Todays AWESOME Workout
Squats: 92.5 kg 5,5,5 easy PR, feel I could probably have hit 100 kilo for 3x5, but didnt want to fuck up LP on the main excersise.
Press: Began with 52.5, it literally felt like nothing. I upped it to 55 kg and this too shot up. Now, I thought I would be cheeky and increase it to 60 kg, a 10 kg increase from my last hard press workout. I hit 2 sets of 5. None of these were pushpressed. These were hard, fast strict presses. Not even very much layback. I then figured that I could potentially fuck up my linear progress on these too, so moved to 55 kg and did 3 x5, which felt a little harder due to all the previous sets, but not by very much.
Deadlift: 130 kg 1,1,1,1,1 PR!! De-fucking-stroyed this.
I genuinely dont know what the fuck happened with my press. It may have something to do with the several coffees and painkillers I took before my workout. My fist thought was that it wasnt actually an olympic bar, however I confirmed with every PT in the place, and by holding it in my own hands that it was either an oly bar, or a damn close replica.
I also had to give the squat rack up after my squats to someone who wanted to squat, so had to improvise for my last few sets of presses. FTW, approach the jacked dudes doing 60 kg benches. Ask if you can work in. Then, squat down, rest the bar on your shoulders, squat back up, and fucking press it easily for reps. There is no better feeling in the world than your first OHP of the big boy plates, especially when every jacked russian in the gym stops to watch you do them.
Anyway, thats how awesome my day was.
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Todays Workout
Squats: 95 kg: 5,5,5
Bench: 75 kg: 5,5,5 (distributed weight equally this time)
Double overhand deadlift: 110 kg: 2, 2, 2 (wanted to work grip)
Dips: BW: 9,6,5
Curls: 30kg: 10,10,10, 35 kg: 5, 5, 5
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Terrible day. Turned up at the gym, it was fucking full of new years resolutioners, had to share the rack with a bunch of quarter squatting douches. One guy, Im pretty sure is on steroids, his arms have literally grown about 2 inches since I saw him about 4 weeks ago. Saw a bunch of guys squatting to fairly decent depth although with shitty form, rounding backs at the bottom and mixing high and low bar squats together, never ever seen hip drive being used in the gym. Saw one guy on a 20 rep squat program using 90 lbs, and then collapsing on the floor after. The cunt also did it with no shoes on. What a douche. Anyway, I had a shitty shitty workout. I pulled a muscle during my squats warmup (thread in recovery section entitled groin pull), and could only squeeze out one workset because of this. Also, I was using a different rack, and the bar kept hitting the pins even though they were on the lowest position.
Squats: 100 kg 5 PR
Press was shit, a couple of weeks ago I managed to bang out two easy sets at 135lb, only managed 4 today and then lowered it to about 130lb, managed to squeeze out 3 or 4. After this, decided it wasnt happening and I would just call it a day and try again next time with more food in my belly.
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Ok, restarted today, with a barstadized version of the Starr Rehab Protocol. My groin is feeling better than before, but not good enough. The squats today were a grind because of this.
Bar: 20 reps
40 kg: 10,10,10
I know I should do 25, but my knee cant take it.
I finished off with 2 120 kg deadlifts, Because I couldnt bear going into the gym and not putting a couple 20's on the bar for something, seeing as I can no longer squat it. I think Im going to continue the Rehab Protocol this week, and then restart vanilla SS next week. Im going to deadlift and bench twice a week, and press and powerclean once a week. My bench really needs to come up. Im also going to try and get a coach to learn powercleans, but due to uni work this may not happen.
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