This week was fine, not very interesting. I’ve finally taken steps to sort out my diet which is going fine. I’ve also taken some time off lower body training, but my back still feels fragile. I’m working 12h shifts over the weekend so will probably next train on Monday.
Good lower body session today. I did the heavier deadlift sets with mixed grip and the 140kg set double overhand. My back is still weird so I tried some side bends, which used to be my go-to exercise to sort out my back, and I think they helped. The pistol squats felt solid.
Since adopting those 3 diet rules on Thursday I seem to have reversed my fat gain, and it hasn’t been difficult. I’ve felt more tired than usual which could be related to dropping caffeine, but my reflux has gone so it’s worth it.
This was a good week overall - I turned my nutrition around and my back healed up, then I got a significant trapbar deadlift PR. I’m not sure it’s a good measure of improvement, as my regular deadlift has stagnated, but I’m happy with it nonetheless. The bar at my gym will be maxed out with 265kg (583lbs) so that’s my next target.
Strong session today, that’s definitely some sort of volume PR for deadlifts - my rep max is 7. Third consecutive day hitting heavy deadlifts so I’ll take tomorrow off.
I was dragged to the gym today, and took it pretty easy.
@ActivitiesGuy - Thanks! I’ve added 15kg (33lbs) on the trapbar in the past 18 months, and my conventional deadlift hasn’t improved at all. So progress isn’t great but I’m happy enough.
This was my fourth “heavy” deadlift session in the past six days. I really wasn’t up for it but I’m probably not going to get back into the gym until next Monday so needed to get some work done. Everything felt surprisingly good.
Good work Furo. Your trap bar deadlifts are impressive and its something IM looking to emulate.
Ive joined a new gym that has a reverse hyper machine. Any tips on using it? Do you use it as more as a rehab thing? Obviously I have a lower back history and want to approach this thing carefully.
I use it mostly for warming up but it’s good as a back builder too. Start with light weight and learn to really control the downswing. Squeeze your lats while you’re doing it
@theBird - Reverse hypers are great, but I’m far from any kind of expert on them. I like to go very light (usually unweighted), controlled and for high reps. I find they help with lower back recovery and strengthen it too.
Good session today, especially that last trapbar set. My knees have been very uncomfortable since the weekend, probably due to the hike. Might not get back to the gym this week.
This was a fair week, nothing much to report. Highlight was 205kg (452lbs) for 5 reps on the trapbar deadlift.
Goals
My training has been a little aimless recently, so I’ve been thinking about goals. Short-term I would like to hit some deadlift PRs on the 3rd anniversary of my leg break (16/1/19). 265kg (584lbs) on the trapbar and 180kg (397lbs) x10 on conventional seem like they’d be challenging but achievable. I’m not sure about long-term goals, but I’m open to suggestions.
Nice brief session today. I’ve just got back from a long weekend in London which I mostly spent eating, hopefully the scale won’t be too catastrophic tomorrow.