SQ
8x3x100, 30s rest, felt better than last week and more in tune with the technique. I tried to accelerate the bar all the way, it would sometimes jump a bit from my back but it’s probably not supposed to.
DL
9x1x120, 10s rest
Good to work on the set up again. Speed was good.
DB Rear elevated lunges 3x15x14kg (2x14kg), quads fried
Pendlay rows 3x10x50kg
Back extensions: 3x10
Hanging knee raises 3x10
I leave these sessions pretty tired because of the faster pace but that’s a good thing.
Bench
Warm up then
5x60
5x70
3x75, 85, 90, 92,5
I was aiming for 95 and I would have got it but decided to stop there. I thought 92,5 would be my last weight but it actually felt pretty fast. My current 3RM was 90kg so still a PR! I prefered to leave on a good note.
3x6x70
50 pull ups
DB floor press 12x22kg, 26kg
DB chest supported rows 5x10x18kg
Giant set
10 hammer curls, 15 lateral raises, 12 DB rolling triceps extensions, 10 front raises
4 times through using 10-12kg for curls and extensions and 4kg for raises
DB swings SS with DB rear raises, 15 of each two times
It’s just about confidence really, I prefer leaving feeling like I had more in the tank. I still strained and did a few triples in a high range so I accomplished the aim of the day.
Especially because it is one of the big three it would bother me more than missing on a floor press.
Thanks Mark that’s the plan ! I’ve learned a lot on here from you guys and I try to follow the spirit of 531, start too light. Anything but getting injured !
ME lower
100 pull aparts, 4x3 broad jump/bounce
Squat
Warm up then
5x110
3x125,140 (belt on), 150, which matches my 1RM at 165kg. I probably had 5 more kilos and I could have jumped to 155 from 140 but 150 was the aim or the day. Happy with this !
Deficit DL, standing on a 10kg plate about 2cm high
5x110, 120, 130, no belt
As my grip is a limiting factor I’m starting to do DL holds
1x15 secs with 120kg
I pull everything under 160 double overhand but I think implementing these will be a good idea, increasing either weight or time each week
Assistance
50 pull ups (lost count) between squats and deads
3x12x26 kg DB SLDL and shrug
3x15 crunches on incline bench no weight
The leg press was taken so:
Cable rows: cluster set, 6 reps and 10 sec rest, repeat to reach 100 reps. Around 80 reps with 39kg, 20 with 32kg, really controlling the eccentric.
Leg press free: 3x10x60kg, 10 sec rest between sets
Happy with the session. I usually leave very sweaty as the assistance is fast paced and even the ME work is not slow. Next week is deload which is perfect. I don’t feel run down but because of the heavy weights I think it’s a good idea.
edit: I did ran the day before that, around km, and feeling much better than the week before and faster too. My hamstrings and low back were not as pumped up fro the ME lower.
DE Upper
100 pull aparts, 4x2 explosive push ups
Bench
6x3x70, 15sec rest
That felt pretty good, switching grip every 2 sets, going wider.
OHP
3x8x40kg
Seated DB half half full press 2x8x12kg
65 pull ups total
Push ups: 13, 8, 5 , 3, 2
DB flies 2x12x6kg, one with red band, one without
2x(15 Db raises and 8 cuban press with 4kg)
DB rolling triceps extensions with 10 kg, 10s rest (15, 10, 5)
Straight bar curls 2x20x10kg
DB shrugs 2x20x22kg
Pin Press
Warm up then
5x70
3x80
2x90
2x100, PR, 2RM for sure as the last rep was a proper grinder. I relaxed too much at the bottom though and started misgrooving the rep but managed to save it.
It is quite interesting this notion of “learning to strain” which I understand as thinking -as you are grinding- about how you are controlling the bar, timing etc. It teaches you to not be scared of grinding and understand you can save the bar even if it feels hard.
Back downs
2x5x80
DB incline 2x10x24 kg
Chest supported rows 5x15x16kg
DB front raises 4x10x4kg
Hammer curls rest pause 10kg 20, 10, 5
DB rolling extensions 12 kg rest pause 15 5 3
Triceps push downs 2x15
DB lateral/rear raises 1x20x4kg each
2x12x12 kg in each hand, rear elevated DB lunges
3x15 back raises
3x15 hanging knee raises
Weight 86.30 kg
I made a weird movement yesterday or something and I get a sharp pain under my right lat snce then, could be related to front squatting but I had zero pain the day after… Only yesterday. Weird!
Other than that the program is going well. It’s a good change from 531, I get to handle heavier weights but it’s definitely more tiring. The DE days are good to recover from it.
Bench, was supposed to floor press, but the rack was busy and I had no time to wait
Warm upthen
3x80, 2x90, jumped up to 97.5
Missed the second rep mid-range. The first rep was pretty easy, I thought I had it. That’s OK.
2x5x77.5, felt good
DB floor press
2x10x28kg, feeling good
DB chest supported rows
5x12x18kg
Hammer curls 40 total reps
DB front raises 40 total reps
Triceps push dows 40 total reps
DL
Warm up then
2x130, 150 (belt on), 170, 185kg
I pulled 185 fast but lost the second rep at the lockout, I couldn’t hold it there. Still pretty happy with this. The aim for next month and 1rm will be to hold 200kg which I dropped 4 moths ago. I can probably pull more my grip limits me.
DL holds
2x130x15s
Dead squats
6x1x115kg
These are getting challenging!
