Sumo deadlift
135-2x5
225-2
246-3x4
I may have to have my trainer reconfigure my deadlift numbers. I think they are too ambitious for me. Unlike squat and bench, I have a hard time with reps over 80% of my max. 246 is 77% and they were challenging. I’ll leave it for now though and see how it goes.
Bench feet up touch and go
45-10
85-5
90-3x5
This is supposed to be rpe 7. I’m new to this and don’t much care for it but all the rpe stuff is at 7 so I can deal.
Tempo reverse hyper.
This is also new for me and quite a challenge in that I find it hard to count a tempo and count reps. I put a metronome app on my phone so I can follow the tempo but I have to get Frank to count my reps. Tempo for this is 4 second count from top position to bottom, no pause at the bottom, 1 second to the top and 1 second pause at the top. I can’t see going very heavy with this.
sled only - 2x8
sled plus 10bls -2x8
Squat
45-10
135-2x3
162.5-3x7
I did not like sets of seven. Fortunately that’s the only time they are scheduled.
Paused bench
4510
92.5-3x4
OHP
45-8
50-2x8
Rear delt fly - tempo
3lb dumbells - 3x8
Tempo was 3 count down, no stop, 2 count up. Again I had Frank count reps as I counted the tempo. I don’t know what kind of sorcerer can track tempo and reps.
Paused squat
45-5
135-2x3
146-4
155-3x4
All pauses 2 seconds. I put a metronome app on my phone to make sure of pause length.
Pin squats - top third of lift - also 2 second pause on the pins
141-6
187.5-4
200-4
211-3x4
Holy crap these were hard. The position you’re in at the pause made them very demanding
Paused bench
45-5
77.5-6
96-4x4
Chest fly - temp 3 down, 2 up
10-4x8
super set with
back extensions
25-4x8
This work out really kicked my ass. I think Wednesday will be worse with deficit deadlifts.
Conventional deficit deadlift
135-2x5
185-3
205-4
215-3x4
I don’t do a ton of conventional deadlifting and found these pretty difficult. My coach originally had me doing them at 235 but I was pretty sure that would have wiped me out. 215 felt like about the right weight at least to get back into them.
Rack pulls at the knee
210-6
275-4
295-4
305-3x4
Seated dumbell extensions
25-5x8
superset with
reverse hyper tempo
sled plus 10-5x5
Paused squat (2 second pause)
45-10
135-2x3
147.5-4
160-3x4
Pin squats
155-6
200-4
220-4
225-2x4
My coach said to move the pin height up. Now they feel too high. The weight was easy. I don’t think I could have done these weights at the lower height. I’m videoing everything for her so she can let me know if this is what she had in mind or lower is better. If it’s back lower then I’ll have to drop the weight.
Paused bench
77.5-6
95-4
100-3x4
Pendlay rows (tempo - 2 seconds up, 1 second at the top and 3 seconds down)
55-4x8
Making anything tempo means a little weight goes a long freaking way.
Deficit deadlift - conventional
135-2x5
202.5-4
225-2x4, 3+1
I couldn’t get the last rep on the last set. I circled back to it.
Rack pulls
210-6
275-4
305-4
320-2x4
These were all fine until the last set. Like my last set of deficits, I had to circle back to it but completed it in one set.
Superset/circuit
Incline db press (tempo - 4 down, 1 up no pause)
25-5x6
SSB squat
140-5x4
Reverse hyper tempo (4 down, 1 up with 1 second contraction pause at top)
sled +10-4x8
These are killer and my ass is on fire.
I will be meeting with my coach tomorrow morning to work on in person technical stuff. Plus some of my friends will be there.
Paused bench
45-10
75-4
90-4
92.5-3x4
Top weight at 2 second pause
3 board press
77.5-6
102.5-4
115-4
127.5-2x4
Pendlay row - tempo 3 down, 2 up, 1 second pause at top
55-5x6
Good mornings - temp 4 down, 1 up
85-5x5
I went to visit with my coach on Saturday. We talked deadlift. Of all my lifts I’m most protective of this one as it’s half my total. We went over a couple of set up changes that I will be putting into practice tomorrow. We dropped the weight and reps a bit as I’m struggling. I can pull heavy singles in contest but high percentages for reps kill me. Regardless, changes to set up is problematic if things are heavy. Most people revert to their old habits if it’s difficult.
Sumo deadlift
135-2x5
207.5-6
240-4
250-3x3
I’m working on a bit of a different set up. It made these all feel weird and awkward. My typical setup is to bend at the waist, grip the bar and bring my hips down to load my hamstrings. With these, I bent first at the knees rather than the waist, tried to build tension in my hamstring and then grip the bar. This is going to take a lot of work.
DB RDL
62/hand-4x6
Flat bench DB press - tempo 3 down, 2 up
25-4x6
Crunches (supposed to be on a ball but I don’t have one so I did it from the bench) tempo. 4 count down, 1 up.
3x10
Holy crap these were hard.
@ouroboro_s, I popped in a couple of weeks ago but never finished catching up and now can’t find the spot to quote anything back, but when you were running and decided to stop…it irritated knees and hips but lifting at the level you do doesn’t? Forgive me for following so poorly (I seem to operate in bursts with TN, primarily because if I’m here I’m fucking off on my workouts, unfortunately) but I’m wondering what conclusions you reached about walking and running.
My conclusion is that I made the same mistake most people make when the decide to jog to ‘get in shape’. I treated it like something that I already know how to do because we start doing it when we’re kids.
I’ve spent thousands of hours learning how to lift effectively and safely but didn’t apply the same process to running…
While I enjoyed my mornings alone, I can’t serve two mistresses, particularly not at 54. My love affair continues to be with lifting so I had to say goodbye to my side piece
I do get various aches and pains lifting but have a better idea of how to work around them.
I’ve come to see running as analogous to a bad boyfriend. He’s hurt me over and over again and I know, I know that using the treadmill for hill climbing or sticking to the rower is better for me…but eventually the pain of the last bad scene fades, and he crooks his finger and whispers “it’s okay, come back, I won’t do it again,” and the next thing I know I’m limping around swearing never again.
I feel like that about lifting. It’s not a physically abusive relationship so much as mental. Maybe it’s like a drug addiction too. I’ve hit a few amazing highs competing and I’ve spent years and years chasing that same high again.
