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  1. #11
    Join Date
    Oct 2017
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    Adelaide, Australia
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    • phoenix arizona seminar date
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    Monday 18/12/17

    SQ: 137 kg (301) x 5 x 3
    P: 57 kg (125) x 5 x 3
    DL: 162 kg (356) x 5 x 1
    CU: 2 x AMRAP (5 , 4 + 5 sec hold), NEG (0, 0, 3) x 4 x 3

    Left elbow doing much better tonight. Slight aggravation, but did not feel the need to massage it during rests. Noticed something new with bar position - during the work, it felt like it was sitting in a notch, sort of like the deltoid was on one side and the trap on the other. Happy to not get stuck on press tonight. 1 kg titration per session is the same as 2 kg every second session, without the feeling of getting stuck. Last DL rep was a bit wobbly, but in all I think that set came up a shade more nicely than at 160 kg last week. Maybe got over that mental block of a PR last week.





    Last edited by Ronin609; 12-18-2017 at 04:46 PM.

  2. #12
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    Oct 2017
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    Adelaide, Australia
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    Wednesday 20/12/17

    SQ: 138 kg (303) x 5 x3
    BP: *72 kg (158) x 5 x 3
    PC: 40 kg (88) x 3 x 2
    Row: 40 kg (88) x 3 x 3

    Not a great night, but not a total mess. Got the squats up and they felt pretty good. Bench was dumb - I didn't load the 2 kg plate on my right side, so it was 72 kg, same as last time, but I had an unbalanced load to deal with - heavy on my trouble side (tendonitis) no less. PC was crap. 20ish kg feels too light, but 40 was a form nightmare tonight. Finished the sets off as rows to keep the tonnage, but should be rowing more than that.

    Listening to the SSOC podcast and Matt and Scott mentioned substituting rows for cleans. Maybe I let that get in my head. Try again next time I guess. I'm not special - I'll do the program.
    Last edited by Ronin609; 12-20-2017 at 04:22 PM. Reason: spelling

  3. #13
    Join Date
    Nov 2017
    Location
    Oregon
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    29

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    I think you are leaning back excessively at top of your deadlift, but I might be wrong. If you posted that video in the technique section you will probably get a more experienced opinion.

  4. #14
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    Oct 2017
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    Adelaide, Australia
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    Quote Originally Posted by BobtheMullet View Post
    I think you are leaning back excessively at top of your deadlift, but I might be wrong. If you posted that video in the technique section you will probably get a more experienced opinion.
    Thanks for checking in Bob - I agree. And I pulled that last one up with my arms somehow. I'm going to be working with Darin Deaton through SSOC. I expect we'll fix a few things here and there (or a lot of things everywhere).

  5. #15
    Join Date
    Oct 2017
    Location
    Adelaide, Australia
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    Catch-up Post:

    Friday 22/12/2017 - SSOC Test Workout

    SQ: 125 kg 1 x 5
    P: 50 kg 1 x 5
    DL: 145 kg 1x5
    BP: 65 kg 1 x 5

    Tuesday 26/12/17 - back to regular workouts.

    SQ: 120 kg 3 x 5
    P: 45 kg 3 x 5
    DL: 140 kg 1 x5
    CU: 4 x AMRAP (5 , 3 + 5 sec hold, 1 + 5 sec hold, 1 + 5 sec hold)

    Thursday 28/12/17

    SQ: 122 kg 3 x 5
    BP: 64 kg 3 x 5
    DL: 145 kg 1 x5

    Saturday 28/12/17

    SQ: 124 kg 3 x 5
    P: 47 kg 3 x 5
    DL: 150 kg 1 x5
    CU: 4 x AMRAP (6 , 3 + 5 sec hold, 1 + 5 sec hold, 1 + 5 sec hold)

    That's it for 2017 - catch you all in the new year.
    Last edited by Ronin609; 01-06-2018 at 07:14 PM. Reason: Fixed CU reps

  6. #16
    Join Date
    Oct 2017
    Location
    Adelaide, Australia
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    Catch-up Post # 2

    Monday 01/01/18

    SQ: 126 kg 3 x 5
    BP: 66 kg 3 x 5
    DL: 152 kg 1 x5
    CU: 4 x AMRAP (6 , 4, 2 + 5 sec hold, 1 + 5 sec hold)

    Feel like I ate my way to the extra chins. Have been logging food for the first time in my life.

    Wednesday 03/01/18

    SQ: 128 kg 3 x 5
    P: 49 kg 3 x 5
    DL: 154 kg 1 x5

    Friday 05/01/18

    SQ: 130 kg 3 x 5
    BP: 68 kg 3 x 5
    DL: 156 kg 1 x5
    CU: 4 x AMRAP (6 , 3 + 5 sec hold, 1 + 5 sec hold, 1 + 5 sec hold)

  7. #17
    Join Date
    May 2011
    Posts
    319

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    Quote Originally Posted by Ronin609 View Post

    ...Feel like I ate my way to the extra chins. Have been logging food for the first time in my life.....
    I need to diet my way into some chins.

  8. #18
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    Oct 2017
    Location
    Adelaide, Australia
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    Monday 08/01/18

    SQ: 132 kg 3 x 5
    P: 51 kg 3 x 5
    DL: 158 kg 1 x 5

    Back to the office today which means back to evening workouts.

  9. #19
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    Oct 2017
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    Adelaide, Australia
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    Wednesday 10/01/18

    SQ: 134 kg 3 x 5
    BP: 70 kg 3 x 5
    DL: 160 kg 1 x5
    CU: 4 x AMRAP (5, 4, 3, 4)

    Squat was a bit funky - changed power racks between work set 2 & 3. Probably a bad decision. DL was tough at the end. Very close to a PR, so I guess it shouldn't have been easy. Coach D asked me to aim for 5, 4, 3, 2 on the chins. Not quite sure where the extra 2 at the end came from - but I'll take 'em!

  10. #20
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    Oct 2017
    Location
    Adelaide, Australia
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    Saturday 13/01/18

    SQ: 136 kg 3 x 5
    P: 53 kg 3 x 5
    DL: 162 kg 1 x 5

    Had my Son's 7th birthday last night so training got bumped a half day. Struggled through the very last press rep, but it went up.

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