T Nation

Era Of Brutality: Built For Battle Speed/Explosive Option (Oh, And Ballet)


#42

It’s Friday so it must be the Friday Motherfucker. Done in 31 minutes. Black powerlifting girl (her of “one day that bar’s going to snap”) wanted to shake me by the hand


#43

Bit of a crap week after last week’s power surge. Slightly disappointing Sunday class. Tested big lifts today:

Deadlift 5x120, 3x140, 2x160, 1x165kg. 5kg PR
SGHP 5x70, 5x80, 5x90, 4x100, 1x110
Bench 5x80, 5x90, 4x100, 3x110, 1x120
Squat 5x160, 5x180, 3x200, 1x205
Push press 5x80, 5x90, 3x100, 1x105

total: Squat 205kg/451lb, Deadlift 165kg/363lb, Bench 120kg/264lb = 1,056lb, up 11lb


#44

Back to it. Thought I might set a blazing time PR but only got 29 mins sniff sniff. Weights felt a bit light though! Pity I couldn’t remember a damn thing in Sunday class.


#45

Let’s put the revised table together!

Tuesday		80%	85%	90%	95%	3RM
Reps		5	4	3	2	1
Bench		88	93.5	99	104.5	110
SGHP		80	85	90	95	100
Squat		160	170	180	190	200
Push press	80	85	90	95	100
						
						
Wednesday						
		72.5	77.5	82.5	87.5	92.5
Reps		5	4	3	2	1
Bench		79.75	85.25	90.75	96.25	101.75
SGHP		72.5	77.5	82.5	87.5	92.5
Squat		145	155	165	175	185
Push press	72.5	77.5	82.5	87.5	92.5
Assistance 1		10	8	6		
BSS						
RDL						
DBR						
DB press						
						
Friday		90	95	3RM	105	110
Reps		5	4	3	2	1
Bench		99	104.5	110	115.5	121
SGHP		90	95	100	105	110
Squat		180	190	200	210	220
Push press	90	95	100	105	110
						
Saturday		70	75	80	85	90
Reps		5	4	3	2	1
Bench		77	82.5	88	93.5	99
SGHP		70	75	80	85	90
Squat		140	150	160	170	180
Push press	70	75	80	85	90
Assistance 2						
Curl						
Hammer curl						
lateral raise						
triceps extension						

Friday Motherfucker is looking…like it might fuck your mother.


#46

DONE. Time for the main circuit 27 mins. 34kg DBs for the assistance and 110kg for the RDLs, as above. Noticed I’m growing a nice new lifting callus a couple of weeks after the last two flaked off.

In other news, legend crazy-ass ballet teacher is back from his triple bypass operation and whipping us senseless. Learned or re-learned the whole range of pas de bourrés including the fancy Bournonville jobs; he called all the men out one by one to check we weren’t slacking. (“All boys ever want to do is turn and jump.” Not wrong.)


#47

OK so the Friday motherfucker…fucked my mom. This was fucking hard but went real well right up to the final circuit of singles - even though I didn’t go for both PRs as the book says, but went 2x205kg and then 1x210kg, I missed the 210kg. I was ready to walk it out when I realised it was still fouling the rack at one end and would hang up as I squatted it, so I re-racked, did the push press, and left it at that.

That said, the last push press is a 5kg PR and technically the 2 reps squat is a reps PR.


#48

Saturday done. 26 mins. Not pleased. At least I remembered how to do Bournonville pas de bourrés, as yer man was in a fire eating mood…right up to ripping open his shirt and showing the gruesome scar to demand that we go in harder. And you thought a ballet/powerlifting log was a culture clash…