Pausing DL 200 kg/40 Push Ups, Pushing Squat 20RM and OH Press 1RM

07-May-2019
20 kg 5x5 back squat, 3x10 power clean, 2x5 waiter split squat each side
35 kg 3x10 oh press, 2x10 push press
80 kg 3x3 pendlay row
60 kg 1x3 back squat
80 kg 1x3 back squat
92 kg 2x10 back squat, rpe 9.5, 9.5, my legs felt pumped after second set
1 warming up round sled push
2 rounds sled + 50 kg, best time 37 sec
2 rounds sled + 35 kg, best time 32 sec
total rpe 8

Mb = Body mass = 91 kg
M1 = sled + 50 = 95 kg
M2 = sled + 35 = 80 kg
t1 = 37 s
t2 = 32 s
c = coefficient dependent on friction between sled and carpet
Assume c independent of speed and load
Power outputs
P1 = c*(Mb + M1)/t1 = c*(91+95)/37 = c * 5.03
P2 = c*(Mb + M2)/t2 = c*(91+80)/32 = c * 5.34

Thus, I estimate that I produced a greater average power on the lighter loaded sled pushes
should i go with the M2 loading rather than M1 due to the higher power output?

2 Likes

09-May-2019
bad day, got news that my assignment prolly terminates premature, will be out of work soon
also had to bring my 4 y old daughter with me to the gym and she craved attention off and on
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, couldn’t do this today
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 7 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x3 back squat
70 kg 1x3 back squat
85 kg 1x7 back squat, failed my attempt for 1x20, got a lot on my mind, and my 4 y old had taken my water bottle and spit nut fragments in it, and my spotter didn’t count right, he said 8 at rep number 7 and i made that my lame excuse to rack the bar
85 kg 2x8 to get some technique training
1 round farmers walk with trap bar (25 kg)
1 round farmers walk with trap bar + 40 kg (65 kg)
1 round farmers walk with trap bar + 80 kg (105 kg)
1 round farmers walk with trap bar + 85 kg (110 kg)
total rpe 7
after the training i found a blood blow on the inside of my cheek, i guess it’s a stress symptom

11-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x0 oh press, almost
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x20 forward bent bb row, last 6 reps pendlay row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
60 kg 1x1 back squat
80 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat, normally not in this session, but i forgot to squat a heavy single last session so i felt i should pay the debt
60 kg 1x10 DL
110 kg 2x1 DL
130 kg 2x1 DL
145 kg 3x5 DL
1 round sled only (45 kg)
1 round sled + 25 kg (70 kg)
2 round sled + 35 kg (80 kg), reduced the commitment to this because i felt i have not had full recovery between sessions since i introduced farmers and sled on top of the rest
total rpe 7

1 Like

13-May-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat, 1x16 waiter lunges each side
40 kg 1x4 squat
60 kg 1x4 squat
80 kg 1x4 squat
93 kg 6x4 squat, just the right level of challenge
2x18 kg 1x4 DB incline BP
2x22 kg 1x4 DB incline BP
2x26 kg 1x16 DB incline BP, new pr
1x24 kg 1x4 DB pullover
1x30 kg 1x17 DB pullover, new pr
1 round farmers walk, trap bar only (25 kg)
1 round farmers walk, trap bar +40 kg (65 kg)
1 round farmers walk, trap bar +80 kg (105 kg)
1 round farmers walk, trap bar +90 kg (115 kg)
total rpe 7

2 Likes

15-May-2019
Sore throat, aching body, no training

1 Like

18-May-2019
still sick

Get better soon man

1 Like

thank you

19-May-2019
still sick
thinking about training to keep consistency
refined formulation of my total rpe system to gauge the intensity of a training session

rpe 10 - able to breath but have to be scooped up from the floor and helped home
rpe 9 - able to walk, shower, and put on socks without assistance but cannot squat 1 rep at 12RM
rpe 8 - able to perform 1 squat at 12RM squat weight
rpe 7 - able to perform 4 squats at 12RM squat weight
rpe 6 - able to perform 10 to 12 squats at 12RM squat weight
rpe 5 - ready to put on my 12RM squat weight and try and beat it
rpe 4 - not quite warmed up
rpe 3 - just started warming up
rpe 2 - packed the gym bag
rpe 1 - spent some thoughts on training
rpe 0 - not even been thinking on training

this session total rpe 1

2 Likes

20-May-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 1x4 front squat,
40 kg 1x3 back squat
60 kg 1x3 back squat
80 kg 1x3 back squat
93 kg 5x5 back squat, rpe 7-7-8-8-9, good challenge
3 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8

1 Like

22-May-2019
started stiff and with DOMS from 20-May, and coughing still from last cold
20 kg 1x20 RDL, 1x10 strict press, 1x5 thrusters, 5x5 front squat
16 kg KB 1x5 oh squat, 2x3 tgu
60 kg oh static hold 63 s
40 kg 1x4 front squat
60 kg 1x4 front squat
75 kg 5x5 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press
skipped bb row
1 round farmers walk 25 kg
1 round farmers walk 65 kg
1 round farmers walk 105 kg
1 round farmers walk 115 kg
total rpe 8 (due to residue fatigue)

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24-May-2019
heavy bag, i could feel that something is funky in my tummy, left side below ribs deep inside
20 kg 1x10 strict press, 1x5 back squat
35 kg 1x10 oh press, 1-st round
35 kg 1x5 back squat, i couldn’t feel the funkiness during light ohp and bs and i forgot about it
35 kg 1x10 oh press, 2-nd round
35 kg 1x5 back squat
35 kg 1x10 oh press, 3rd round
35 kg 1x5 back squat
35 kg 1x6 oh press + 1x4 push press, 4-th round
35 kg 1x5 back squat
35 kg 1x10 push press
75 kg 1x2 pendlay row, felt the funkiness in the first rep, second rep snap, think it’s a muscle tear deep inside left side below ribs, can’t do more pendlay rows
60 kg 1x1 back squat, painful to brace due to the muscle tear
80 kg 1x1 back squat, painful but manageble
90 kg 1x1 back squat, painful but manageble
100 kg 1x1 back squat, painful but manageble
110 kg 1x1 back squat, too painful, decided to stop
4 rounds sled + 40 kg (85 kg) slow tempo
okaaay, injured again sigh
can’t give a proper rpe rating, i guess without the injury it would be total rpe 6

25-May-2019
muscle tear yesterday in my tummy, could be a cracked rib but i guess it’s a muscle due to that the pain is a bit away inside of the ribs
it’s painful too cough and fart, some moves are painful and some are not
i guess it’s a couple a weeks without heavy training because bracing is painful

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26-May-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x10 strict press
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 0x1 oh press, fail
58 kg 1x1 oh press, a grinder
55 kg 1x1 oh press, starting with a clean not so nice with the abs-tweak
40 kg 1x20 slow tempo barbell row
40 kg 1x12 oh press
40 kg 1x16 slow tempo barbell row, stopping when abs-tweak says stop
40 kg 1x10 slow tempo barbell row, stopping when abs-tweak says stop
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
65 kg 1 round farmers
105 kg 2 rounds farmers
85 kg 2 rounds farmers
45 kg 1 round zercher walk
total rpe 7

1 Like

tough luck man, hope you’ll recover quickly.
Was it on a pendlay row it happened or something else, because it sounds a bit like a rib broken or bruised.

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warning signs (that i of course ignored) started with the heavy bag, then snap during pendlay row

i think it’s a muscle tear, it’s healing quite fast, i have cracked ribs before and that took 2 months to recover

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28-May-2019
abs-tweak from 24-May, feel better but still painful
bw squats
20 kg 1x20 RDL, 1x10 strict press, 3x5 back squat squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 0x1 oh press, fail but it was close
58 kg 2x1 oh press
1x0 pull up, fail, abs tweak did a big protest
55 kg 2x1 oh press
40 kg 3x20 slow tempo barbell row, trying grip variations, abs-tweak didn’t limit
40 kg 1x12 oh press
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
1 round sled + 15 kg (60 kg)
4 rounds sled + 35 kg (80 kg)
total rpe 8, the training itself wasn’t that hard on the paper but i was prefatigued
due to working and abs-tweak

1 Like

30-May-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x20 RDL, 1x20 strict press, 5x5 back squat squat, 5x5 front squat
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is painful
93 kg 1x6 back squat, abs-tweak aching at the end
1x8 2x20 kg db incline bp
1x15 2x26 kg db incline bp
db pull over not possible due to abs-tweak
1 round farmer bar + 40 kg (65 kg)
4 rounds farmer bar + 80 kg (105 kg)
total rpe 8, the training itself wasn’t that hard on the paper but i was prefatigued
due to work and abs-tweak
writing this day after and i’m still toast

Sorry to read you’re still suffering, hope it’ll be better soon.
Take care Bonobo

1 Like

01-Jun-2019
abs-tweak from 24-May, feel better but still painful
movement
20 kg 1x20 RDL, 1x20 strict press, 5x5 back squat squat, 5x5 front squat
40 kg 1x5 back squat, abs-tweak doesn’t ache
60 kg 1x1 back squat, abs-tweak doesn’t ache
80 kg 1x1 back squat, abs-tweak doesn’t ache
90 kg 1x1 back squat, abs-tweak doesn’t ache
100 kg 1x1 back squat, starting to feel abs-tweak
110 kg 1x1 back squat, abs-tweak is not that painful
93 kg 1x7 back squat, didn’t suffer much from abs-tweak aching at the end
4 rounds( 1x26 reps pull through, 1x26 back n forth lungs, 26 reps cable machine row)
total rpe 7

1 Like