Thursday - squats front squat slow descent
Zerchers
Monday morning - slow front squats
5 sets mostly 90kg X 3 . Better depth but feeling the fatigue even with the lighter weights.
Did a few singlesFS 110 x1 , 120kg X 1
Zercher 100kg x5 compensation kicked in after 3rd rep.
Failed 140kg Zercher. It would normally be very comfortable.
Will add a few videos comments welcome.
Obviously they are fairly similar to the last ones.
Thank you to all those who given their input.
Switched back to once a day due to outside pressure and a bit of fatigue.
Bench 100 X 8 100 X 8 100x5
Rest day hard day at work night before plus squattin is tomorrow morning.
Front squats 60kg X 3. 80kg X 3 100 X3 90x3 100 X1 110 X 1 120 X1 130 fail. Felt very tired from work no slow descents but worked on depth.all narrow stance.
95 kg X 3 100 X 3 125 fail
Some double overhand deadlifts.
70 ,100 ,140,
162.5 fail got 3/4 of way up
162.5 fail same
Will switch back to slow descents next session. May add a weekend session
Sorry about quality of last video
Friday morning bench press 100 x9 110 X2 130 very narrow fail slight finger on bar from spotter. I did struggle though
100 X 9 100 X2 gave up
Few sets of toe raises for foot
Front squats
Triples 60, 80 , 90 ,100 , 110 was challenging .
Singles 130kg to parallel or a bit below imo
140 fail.
0n the the 130kg the bar was starting to roll off my shoulders. That’s why I didn’t like the straps before . No need for singles really though
Plus 90 kg X 3 95kg X 3 115kg X1 was meant to be 3.
Strict muscle snatched 40kg X 3 two sets
50kg X 3 two sets
Ballistic bench two sets of 8 40kg
Front squat slowly going up with improved depth. Perceived effort is higher for weights though.
I will try and post 110 X 3 and 130kg X1 having some troubles muting the copyrighted music.
In hindsight I should have muted the microphone on the camera.
Thursday morning workout
Tempo squats 90kg X 3 5 sets plus 80kg X 3 and 60kg X 3.
Tried to count 5 up and down but they were a bit quicker.
Tried a few singles 130 X 1 132.5 X1 felt they were a tiny bit high. Will slow down and check
135 fail
High pulls no straps 60kg
80kg 2 sets of 3
90kg X3
Grip work in rack hook grip 110kg
130 kg 180kg
Deadlift singles 180kg X 1 190kg X1 both easy 7 rpm
200kg X 1 8 rpm
210kg X 1 8 rpm
Sans belt
Failed 220kg off floor did break a bit.
Used a form alteration plus lifted in socks.
Shins perpendicular to bar helped off floor very much.
Will try again soon fresher.
Will add a few videos.
Friday morning failed on 215kg deadlift off floor broke it slightly 212.5kg also fail. I will scale back to reps at 180kg
Sat rest watched no time to die James Bond
Sunday quick bench session- 60kg X 15
110kg x5
100 X 8
100 6 or 7
100 X 5
My strength always drops off if I do a difficult rep or especially set of 5.
Squats tomorrow. Stupidly did deadlifts earlier in week. Pleased with form correction though
After 10 weeks got closer to closing my most difficult Powertwister haoying 90 kg. It was a real battle with 1kg assistance.
Powertwister attempt getting ever closer to closing the Haoying 90 gold.
Felt beat up on tuesday so didn’t train.
I am addressing why I am so tired in training constantly. Obvioulsy
1.I train after the night shift
2. chasing too many rabbits reps deadlift max etc
maximal reps in general.
3. Lack of hard conditioning
I am going to try to train in the afternoon or evening before work.
Change back to the day shift
Quit doing some many 1 RM sessions and heavy singles.
Add some conditioning work which will be more important when my work detail changes.
Wednesday AM Bench 60kg x 15
110 x 5 ( could have done one more with spotter)
110 x 5
100 x 8
100x 6
115 x1 hard
102.5 x 6
Just clocking up the reps and making quick progress. I gained a rep on 110kg and also added a rep and set.
Monday PM Powertwister
I finally closed it . I have been training for a year for it.
PM front squats 3 X 5 at 102.5kg four back off sets 90 80 3x3.
Sets got worse as they went on.
Mobility work with band
Single leg calf raises for rehab plus able stretching.
Starting my workout / food log again
TUESDAY
AM WORKOUT - BICEP CURLS WORKED TO 12.5 FOR 10 EACH ARM
Trap bar deadlift 75 X 5 add a plate X 5 until 195 X 5
235kg x1 used straps failed 265kg X 1 twice.
Made it last Saturday
1 arm press DB 40 x r 30 X 4 left full range reps
POWERTWISTER 1 SET OF 9 WITH 90 Gold
Plus 7 kg assistance. Missed set goal by a rep
Breakfast - toast with ham
Lunch - egg fried rice with ham
A plain beef burger no bun
Snack handful of almonds
1 small piece of cheesecake new York style vanilla
PLAN TO LOSE A LOT OF WEIGHT FOR WEDDING.
Bad workout today did Cambered high bar squats yesterday
95kg 3 sets of 5
105kg X 2
Snack handful of almonds
Lentil and chick pea curry homemade
Was it for a single back then too?
Yes .