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A journal of non-negligible strength gains

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macroth		...	16-04-2017 @ 20:51
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Quick (shortened, in fact) session at home yesterday: 1. Cgbp 75x8, 90x8, 105x11 2a. Incline db bench 5x10x22+Fatgripz 2b. 1 arm db row 5x10x32+FG
macroth		...	18-04-2017 @ 09:46
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Yesterday, feeling a bit sluggish: 1. Yoke 257.5x16+16m, x3 As heavy as I can go at home. Need more plates. 2. Z lift + 2 squats 120, 140 Pretty painful on the spot, but no pain today.
macroth		...	18-04-2017 @ 17:19
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	1. Push-press 100x1, 110xffff Le sigh... 3x5x85 2. Seated lockouts (pins set at top of head) 90x1, 80x2, 70x5, 2x5x75 3a. Neutral grip pull-ups +16kgx5, 2x5x+24kg 3b. Reverse ring flyes 3x10 4a. Axle curl 3x12x44 4b. Skull crusher 3x12x34
macroth		...	19-04-2017 @ 15:58
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	1. Farmer's deadlift (including farmer's walk deep grip) up to 145xgriiiind, 3x5x105 (15s hold last rep) Feet too far back on the 145, hands ended up out in front. Will have to keep this in mind. 2. 2” deficit DL 8x2x210 EMOM 2 sets +straps+belt, 3 sets +straps-belt, 3 sets -straps-belt 3a. GHR 3x10 3b. Axle BOR 104x6+4 (grip fail), 2x10x94
Wayne_Cowdrey		...	19-04-2017 @ 19:12
Still got a little bit of strength Member 400, 22049 posts	I enjoyed that zercher video
macroth		...	19-04-2017 @ 21:35
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Wayne_Cowdrey said:I enjoyed that zercher video Thought you would
macroth		...	20-04-2017 @ 08:24
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq
macroth		...	20-04-2017 @ 22:10
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Tonight: 1. Incline BP 60x4; 70x4, 80x7 2a. DB Bench 5x10x30+fg 2b. Meadows Row 5x10xbar+20 3a. Rolling tricep extensions 3x8x25 3b. Hammer curls 3x8x25
macroth		...	21-04-2017 @ 16:11
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	5th day in a row training, and I'm very much wrecked. Three more intense days next week, then deload/rest->compete. Come on, overreaching/supercompensation, do your thing! 1. Front squat up to 140x1, 160xf, 160x1 (=PB from years back), 3x3x120 Questionable depth at 160. 2. Yoke 280 kg x15m, 15m, 15+15m Eh. 3. Zercher yoke carry 190x15m; Farmers 125 x a few meters; ZYoke 170x15 + FW 105x15 You can probably guess that this part of the session didn't quite go as planned. The 190 Z carry just plain destroyed me. 170/105 was tougher than it should have been but I made it through.
macroth		...	24-04-2017 @ 15:55
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	1. Push-press up to 90x3, 100x2 2. Seated OHP 3x5x60 Seated = legs/hips can't help stabilize = lonely, weak shoulders = kiddie weight 3. Press 55x14, 50x15 4. 500m skierg 1:28.2
macroth		...	24-04-2017 @ 21:52
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq
macroth		...	26-04-2017 @ 17:04
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	The nights just got even shorter thanks to a s**tload of work overflowing from the office. Running on fumes and coffee, and I hate coffee. 1. Farmers 105 up to 135 kg x 8m Stuck in a corner of the gym. 2. 18” axle Dl 264x3+1 Not a good day. 3. Row 500m 1:22.4 lol
macroth		...	30-04-2017 @ 10:09
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Friday 1. Front squat 3x3x130 2. Zercher yoke carry 170kg 3x20m (turn) 3. 3x legless rope climb That was the last heavy day before next Saturday. The s**tstorm of work has miraculously subsided, so I've been able to get in a few more hours a sleep. Light/speed day on Monday, then rest, rest, rest, rest, win.
macroth		...	01-05-2017 @ 13:48
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	1. 18" axle DL 3x3x184 2. Push-press 3x3x65 3. Farmers 85 x15+15m 4. Yoke 200 x15+15m Next stop, Saturday.
macroth		...	08-05-2017 @ 11:01
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Saturday recap Long story short: Some good events and some catastrophic ones adding up to a crap result, for mysterious yet reccuring reasons. - Farmers walk 140kg x 15+15m (drop and turn): 26s, 2nd place/8 I was a bit anxious about my grip over 30m, but I needn't have worried. The pick was nice and high, my grip felt super solid and never got close to failing. Speed was decent. A perfect start to the day. - Viking press (1RM, last man standing): 120kg, 7th place This was always going to be my weakest event, and apparently I improved a bit over last year (112 kg, don't know where the "2" comes from since it's the same setup), so can't complain. 120 felt solid, 130 was way out of reach. Top two guys tied at a crazy 180kg. - Axle DL (17"?) 250 kg x max reps in 60s: 9 reps, tied 5th place By now it had started raining. The bar was a tad lower than what I'd practiced, but it didn't make much of a difference. 250x9 is a bit better than 270x6 last September, so again I can't complain. However, I tweaked my lower back again on the last rep. - Yoke 320 kg x 15m: 18s, 6th place They shortened the yoke to only one length because of the rain. I was feeling confident and ready to burn through the run. The pick felt fine and so did my back, but after a few steps my legs went to jello and I dropped the yoke. Then I dropped it again a few meters later. 18 f**king seconds and two drops. Total disaster on one of my best events. 8s won it, and 13s got second place. I should have finished 2nd or third and instead I lost a bunch of points. - Conan's wheel "280kg" x max distance: 90°, 8th place Again, easy pick and then I almost passed out after a few steps. 5 athletes went for at least a full turn. Another disaster when I should have been up there battling for points. In the end I finished 7th out of 8 overall. A normal performance on the last two events could have put me on the podium. f**k. This was probably my best chance to place well this year, with three moving events. What's done is done. This jelly-legs phenomenon has been a recurring theme since last year, and I still haven't figured out the cause(s). I've ditched the tight 2-ply knee sleeves and the compression shorts. I've ditched the comp-day energy drinks. I did have two coffees on Saturday, but that doesn't seem excessive. I didn't eat much after breakfast (7am; first event was around 11:30), but I did eat a little throughout the day, plus carb and protein drinks, and I didn't feel weak or dizzy. And as a counterpoint to the caffeine/food theory, I always train at lunch, 4+ hours after my last meal, using a caffeine based preworkout drink on an empty stomach that actually gets me buzzing a bit. And I've never had any issues in training. It's also something that never happened before last year, and I fail to see what's changed so drastically. Any explanations or theories are most welcome. On a positive note, I'm happy with how my training has gone. Regardless of placing, my performance on farmers, viking and deads are proof that I was ready. I just need to figure out my nutrition on the day --if that is in fact the problem. The next competition in July is a mixed bag. Max yoke squat, max barbell DL, overhead medley, husafell carry, 110 kgstone to shoulder for reps. I'll probably lose a lot of points on squat and overhead, and I'm not too excited about the light stone to shoulder. But as long as I don't go weak-kneed halfway through an event I'll be happy.

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