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A journal of non-negligible strength gains

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macrothIcon...10-03-2017 @ 22:07 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
macrothIcon...13-03-2017 @ 15:12 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 13.03.2017 @ 15:14 PM by macroth
Saturday:
CF Open 17.3 (pullups and "squat snatches"). Slow and deliberate, not only the overall pace but each individual snatch, because that's the only way I can drop straight into a full squat (as opposed to power snatch, pause, overhead squat). Roll-Eyes

Sunday:
Easy xc skiing

Today:
Embarrassing overhead day, part XXVIII

1. Log push-press (1 clean) up to 85x3 (failed the 4th), 85x3
The plan was to hit a heavy 5. If you look closely you'll notice this was neither objectively heavy, nor 5 reps. New log, same old s**t.


2a. face pulls 5x20
2b. tricep pushdowns 5x50
macrothIcon...14-03-2017 @ 08:45 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Because the world deserves to know.

macrothIcon...15-03-2017 @ 17:36 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
1. Squat 180x1, 200x1, 3x10x140
Decent. Going to try a slightly lower bar placement, rather than on the very top of my traps.

2. Speed DL 12x1x170 EMOM


3. GHR 4x8
Wayne_CowdreyIcon...15-03-2017 @ 21:26 
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Still got a little bit of strength
Member 400, 22018 posts
Good work on the squats.

Regarding your overhead, I don't know what the answer is. Just seems to be a natural weakness unfortunately Unhappy
macrothIcon...16-03-2017 @ 09:07 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Wayne_Cowdrey said:Good work on the squats.

Regarding your overhead, I don't know what the answer is. Just seems to be a natural weakness unfortunately Unhappy


Thanks Wayne. Weakness, sure. But a natural weakness means I might never get to a 120kg strict press despite years of training. It shouldn't mean I struggle with a bodyweight push-press. Unhappy

Anyway, here's yesterday's leggy action.


macrothIcon...17-03-2017 @ 16:09 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Today, last day of cycle 2 before a deload week:

1. CGBP "up to a heavy 5"
120x5, 130x3, 130x4
Not as embarrassing as Monday's push-press fiasco, but still a bit disapointing compared to last week's 113x10. Couldn't bear to stop at 130x3, so waited a bit and went for another set. It wasn't pretty.



2. CF Open 17.4 (=16.4) 13 minutes of dl, wall ball, row, hspu ->168 reps, ie 3 hspu, ie 2 more than last year. If that's a sign that all this shoulder work is paying off, it's not the one I was hoping for. Grin
RodgerIcon...17-03-2017 @ 17:11 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Strong work mate! I can barely squat that some days
macrothIcon...17-03-2017 @ 21:43 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Rodger said:Strong work mate! I can barely squat that some days


Thanks! Other days you can, from what I've seen lately. How's the back?
macrothIcon...20-03-2017 @ 14:22 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Post Edited: 20.03.2017 @ 14:23 PM by macroth
Deload week

1. Minilog push press 3x5x70

2. Pullups 3x10

3. Ring rear delt flies 3x10

4. Seated db shoulder press 3x10x12.5


Finally got the full details for my first two comps:

May 6th
- Conan wheel 280kg (distance)
- Viking press 1RM, last man standing
- Farmers 140kg x 15+15m
- Yoke 320 kg x 15+15m
- Axle DL 250 x max reps


July 8th
- DL 1RM, last man standing
- Axle 120 kg x 2, DB 70 kg x 2, Log 110 kg x max reps
- Atlas stone 110 x reps to shoulder
- Husafel stone 100kg (distance)
- Yoke squat 1RM, last man standing
macrothIcon...22-03-2017 @ 15:30 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Deload week (continued)

1. Axle DL 3x5x204
New, larger figure-8 straps fit the axle this time.

2. Squat 3x5x140
Tried a slightly lower "high bar" position, didn't feel much of a difference.

Left to right: high, medium, low bar
[IMG]http://i1372.photobucket.com/albums/ag354/macroth/high%20mediu...



3. GHR 3x8

4. 5 minutes of sled drag/pull @60kg
Wayne_CowdreyIcon...22-03-2017 @ 17:44 
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Still got a little bit of strength
Member 400, 22018 posts
Never seen 1 rep max Viking before.

That's a light Husafel stone in the July comp and a comparatively heavy press event.
scruffmcbuffIcon...22-03-2017 @ 18:01 
Lovely ass Congrats.
Member 5958, 2315 posts
SQ 280, BP 170, DL 300
750.0 kgs @ 138kgs UnEq
Jealous of your grip on the squat bar. I have my hands touching both collets. But i do squat very low bar.
Dont stress over your press bro.
You will get what you want.
macrothIcon...23-03-2017 @ 09:17 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
Wayne_Cowdrey said:Never seen 1 rep max Viking before.

For some reason that's all they do in Swisscountry. Or a last man standing 2rm.

That's a light Husafel stone in the July comp and a comparatively heavy press event.

Agreed on both counts. We did a 100kg keg carry a couple years back, managed 80m or so. It's going to be an endurance and speed event for sure.
I do hope to get through the press event. The weights aren't outlandish. In fact, if I don't get at least one rep on the 110 log I'll cry salty tears of sadness.
macrothIcon...23-03-2017 @ 09:19 
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no longer the Swiss Deadlift record holder
Member 3517, 3367 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
scruffmcbuff said:Jealous of your grip on the squat bar. I have my hands touching both collets. But i do squat very low bar.
Dont stress over your press bro.
You will get what you want.


Thanks. Barring that, I'll get what I need.

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