Cheese
Users viewing topic: & 1 Guest
12345678910 ... 39 ... 4041424344454647484950
| Henk |  | ... | 26-02-2018 @ 22:41 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 26 Feb - Box squat / deficit dead Squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 2 Belt 120 x 2 140 x 2 160 x 1 180 x 1 Box 120 x 2 145 x 5 130 x 5, 5, 5 Deficit dead DOH 60 x 3 100 x 2 Belt 140 x 2 2" Deficit 160 x 1 Straps 170 x 5 150 x 5, 5 Third and final week of start strength, back to RPE 8 and 5 sets. Knees were quite sore to start off with, hopefully just a consequence of standing around a lot yesterday (at the womens' British, great comp, some really strong women lifting). Had almost decided to skip my over warmup, but knees eventually settled down - glad I didn't, as it was the fastest I've ever moved 180. AMH_POWER really knows his stuff, improvement really kicks in on week 3. Box squats were great, easier than week 1 and not far off week 2 (at a lower RPE). Didn't do the 5th set as set 4 slowed a little at the end. Deads were awkward, knees were complaining again. Did a second back off set this time, decided I need to get some volume in somehow. | ||
| Henk | | ... | 27-02-2018 @ 22:15 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 27 Feb - Rack press Rack press No rack Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 120 x 2 145 x 1 Rack 120 x 2 130 x 5 117.5 x 5, 5, 5, 5 AMH press (12.5) 2 x 8 Single was easier than last week, but not as big an improvement as squats yesterday. That said, top set of rack press at RPE 8 was much easier than last week, as were drop down sets. Did YTWLs in with the rack press. Shoulders were a bit sore at the end, so reduced accessories. | ||
| Billwest | | ... | 27-02-2018 @ 22:31 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good benching. That's a lot of good work there! | ||
| Henk | | ... | 01-03-2018 @ 23:53 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Billwest said:Good benching. That's a lot of good work there! Thanks, hopefully it will translate to competition benching. | ||
| Henk | | ... | 01-03-2018 @ 23:57 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 1 Mar - Box squat Squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt Box 120 x 2 140 x 1 145 x 5 130 x 5, 5, 5 Really didn't feel like training tonight, excuses relating to sleep, work and health, but manned up and at least did the squat element (skipped deads). Once I got to the work sets everything actually moved nicely, the top set was RPE 8. | ||
| Henk | | ... | 02-03-2018 @ 23:33 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 2 Mar - Rack press No rack Bar x 8 40 x 5 60 x 3 80 x 3 Rack 100 x 2 120 x 1 130 x 5 117.5 x 5, 5, 5, 5 AMH press (12.5) supersetted with reverse flyes (15) 3 x 8 Rack press moved very well, probably a smidge under RPE 8. Did YTWLs with the rack press work sets (actually dropped to WLs as the YTs were too easy and the WLs hard). | ||
| Billwest | | ... | 03-03-2018 @ 18:29 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice pressing | ||
| nails | | ... | 05-03-2018 @ 13:33 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Henk said:Fri 2 Mar - Rack press Did YTWLs with the rack press work sets (actually dropped to WLs as the YTs were too easy and the WLs hard). Nice work mate. I struggle with the Y's and W's, T's and L's easy. I'm considering setting up a slightly tougher band for the easy ones. Not sure if this is a good idea or not. | ||
| Henk | | ... | 05-03-2018 @ 22:40 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Billwest said:Nice pressing Cheers  | ||
| Henk | | ... | 05-03-2018 @ 22:44 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | nails said: Nice work mate. I struggle with the Y's and W's, T's and L's easy. I'm considering setting up a slightly tougher band for the easy ones. Not sure if this is a good idea or not. I thought about that too, I haven't worked out whether they're supposed to be "balanced" or not. I decided focusing on the weak ones can't hurt, but what do I know. | ||
| Henk | | ... | 05-03-2018 @ 22:56 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 5 Mar - Banded squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 2 Belt 120 x 2 140 x 2 Blue bands 100 x 2 Green bands 100 x 3 Knotted green bands 120 x 2 140 x 3 160 x 3 170 x 1 140 x 3, 3 Today was the first day of a three week explosive strength block - sets of 3 at RPE 9, with a 15% back off. I was hoping to do reverse bands but my new rack isn't here yet, so had to resort to some DIY band straps from the floor. Watching the vid back (it's on my Insta) the bands were loose at the bottom, so will have to adjust some more next time. I decided that the 160 set was under RPE 9, but when I tried 170 I had to grind out a single. Was knackered after all the messing about, tried some deads but wimped out after a single warmup set (will do them on Thu). | ||
| Henk | | ... | 06-03-2018 @ 21:47 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 6 Mar - Banded bench Bar x 8 40 x 3 60 x 3 80 x 3 100 x 2 Double red bands 80 x 3 90 x 3 100 x 3 110 x 3 120 x 3 130 x 3 110 x 3, 3 First time on banded bench today. Working to a top set at RPE 9. Started with a comedy rep when I set the bands too low down the bench - wasn't expecting the tension as I unracked it and lost control. Struggled to set the bands with tension at the bottom again, but a bit better than yesterday. The top set at 130 was a little over RPE 9 (last lockout was tough), the back offs were OK but by then my tris were fried, forgot about all the reps getting to working weight  Sacked off any accessories and forgot YTWLs. | ||
| Henk | | ... | 08-03-2018 @ 21:34 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 8 Mar - Banded dead / banded squat Dead 60 x 3 100 x 3 Rogue green band 120 x 2 Belt 140 x 3 Straps 160 x 3 170 x 3 Squat SIT x 2 BW x 5 60 x 3 80 x 2 Belt 100 x 2 120 x 2 Green bands, 2 knots 100 x 2 120 x 2 140 x 1 150 x 3 135 x 3, 3 Very tired going in today, but perked up once I started. Deads felt good, RPE a but low but still erring on the side of caution (no back off sets either). Added more tension into the bands on squats with another knot, and ended up doing a top set around REP 8. Only dropped 10% for back offs to compensate. | ||
| Billwest | | ... | 08-03-2018 @ 21:39 |
Member 541, 4894 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Consistent lifting | ||
| Henk | | ... | 09-03-2018 @ 23:33 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Billwest said:Consistent lifting Cheers Bill. | ||
12345678910 ... 39 ... 4041424344454647484950