T Nation

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


#463

Merry Christmas :gift:


#464

26-Dec-2018
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x10 back squat, 4x10 front squat, 1x10 clean
25 kg plate 1x10 zercher squat
40 kg 1x5 front squat
67 kg 1x12 front squat, my best front squat set since a long time
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x1 bench press
80 kg 1x6 bench press
3x17 push ups
60 kg 2x12 forward bent row
DL deload, straps
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 2x0 DL, had no drive to take this, feeling fatigued
160 kg 1x1 DL, just another to feel better
i really hope the fatigue releases and my DL goes up in a couple of weeks, otherwise all the heavy DL the last months will be in vain
total rpe 7


#465

This doesn’t sound like a proper deload Bono.

You’ve really been pounding DL for the last month as you stated.
So just doing a couple of triples with 100 kg would be better imo.


#466

idk what a proper deload is… but i have reduced the volume in the DL and we will see in the next 1 or 2 sessions if my strength creep up. if it doesn’t i’ll do something in the spirit of what you proposed.


#467

Lololol same though


#468

It could be numerous things, reducing volume is key, but reducing intensity is important as well.

Failing a lift twice is very demanding on the CNS and draining on the body.

Some likes to reduce intensity and volume a lot like doing a 3
5 triples with something like 50 - 60 percent of 1RM I like to build to one single at 85 - 90 percent of 1RM.
And do no volume work.

I’ve been looking at your lifting, are you following any specific programming?


#469

just consistent and progressive hard work. a bit overdone lately though. i checked my hand strength on the gripper, was only able to close the CoC-T for 1 rep this morning, later today it is up at 9 reps. so i’d say that there has been cns fatigue involved but it is on recovery.

as i felt the resent fatigue in my lower back i thought that it’s not my cns but the gripper just proved me wrong. just recently i had my callouses painfully torn, and i’m thinking that that could hit my cns much worse and i’ve been pushing it with pains in my hands until my lower back fatigued. but again, the cns might hit the brakes for anything i guess and where you feel it might not be where it actually is.

i’m not going to worry if my strength comes back up in a week or so.

in retrospective i think it was a bad move to push it with torn hands. the straps helped a little but i couldn’t grip the bar the way i used to do and i also had to go down on my knees before the lift which foked my breathing, in all it changed my lift such that my lower back got loaded in a different way than it is used to and hence now it is fatigued. there you go, you always learn something.


#470

28-Dec-2018
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x10 back squat, 4x10 front squat, 1x10 clean
25 kg plate 1x10 zercher squat
5x17 push ups
60 kg 3x12 forward bent row
DL deload, no straps
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, felt like i have 170 today but took it easy
total rpe 6


#471

30-Dec-2018
closed coc-t for 13 reps each hand
20 kg 1x10 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x2 oh press
40 kg 1x5 back squat
45 kg 1x2 oh press
50 kg 1x1 oh press
55 kg 4x1 oh press
40 kg 1x11 oh press
40 kg 1x5 oh press
60 kg 1x5 back squat
80 kg 5x5 back squat
1x17 push ups
DL deload, no straps
60 kg 1x10 DL
110 kg 2x1 DL
130 kg 2x1 DL
140 kg 1x1 DL
150 kg 1x1 DL, straps
160 kg 1x1 DL, straps
170 kg 1x1 DL, straps, a little ugly
total rpe 7


#472

31-Dec-2018
movement
3x10 fat guy pull ups
3x1 pull ups
2x17 push ups
1x8 reps 2x18 kg incline bench DB press, something funky in left clavicle, stopped
1x8 reps 1x18 kg DB pullover
1x20 reps 1x22 kg DB pullover
heavy bag
total rpe 7


#473

01-Jan-2019
closed coc-t for a puny 1 rep each hand, weak af
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press
80 kg 6x2 bench press
60 kg 3x3 DL
70 kg 3x3 DL
80 kg 3x3 DL
90 kg 3x3 DL
100 kg 3x3 DL
110 kg 1x3 DL
120 kg 1x3 DL
130 kg 1x3 DL
140 kg 1x1 DL
150 kg 1x1 DL, straps
160 kg 1x1 DL, straps
170 kg 1x0 DL, straps, could’ve taken it but i felt my back crumple and dropped it
110 kg 8x3 DL, lost count, give or take a set
total rpe 7


#474

03-Jan-2019
closed coc-t for 12 reps each hand, normal grip strength
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 3x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x2 oh press
40 kg 1x5 front squat
45 kg 1x2 oh press
50 kg 1x1 oh press
55 kg 3x1 oh press, it felt like i can’t do another
55 kg 1x5 front squat
40 kg 1x12 oh press
68 kg 1x12 front squat
DL deload, no straps
60 kg 3x3 DL
60 kg 1x3 DL + high pull
110 kg 1x3 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 2x1 DL, maybe i had 170 kg, but i didn’t feel it
2x12 kg 1x12 reps slow DB clean and press
curls
a few pull ups for singles
total rpe 7


#475

04-Jan-2019
body mass 89.9 kg
body fat 15.1 % (scales)
fasting blood sugar 5.3 mmol/l
circumference 93 cm
estimated DL 1RM improper form: 175 kg
estimated DL 1RM proper form: 170 kg
lower back stiff and tight
i’m not on track, it takes too long time to get down to 10% bf so i can start to build muscle from that, forget about that.
i’m not upping my DL number, in fact i think i have gotten weaker in the sense that my lower back is in a fatigued state since the 24-th Dec

  1. recover lower back
    i tried reducing the volume but keeping the intensity, didn’t work
    i will try low intensity conditioning style training
  2. train DL but don’t fatigue the lower back or tear the grip
    how: use straps or chalk, pay attention to form, push it at most 1 session out of 3

#476

05-Jan-2019
closed coc-t left for 14 reps and right for 8 reps
20 kg 1x10 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x5 back squat
60 kg 1x5 back squat
81 kg 5x5 back squat
3 rounds (1x20 push ups, 60 kg 1x20 DL)
1 rounds (1x15 push ups, 60 kg 1x15 DL)
1 rounds (1x10 push ups, 60 kg 1x10 DL)
total rpe 8 and i want to puke


#477

07-Jan-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 3x5 back squat, 3x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
60 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
170 kg 1x1 DL, i felt a tiny sensation but not pain, slightly above mid back when the bar approached the crack between the tibia and the knee cap, i still say form was good enough, maybe 175 kg improper form
40 kg 1x5 front squat
60 kg 1x1 front squat
69 kg 1x12 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x7 bench press, rpe 9.5
6 rounds (80 kg 1x2 bench press and 2x12 kg 1x12 DB high pull)
total rpe 7


#478

09-Jan-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 5x5 front squat, 1x5 clean
40 kg 1x2 power clean and oh press
45 kg 1x2 power clean and oh press
50 kg 1x1 power clean and oh press
55 kg 4x1 power clean and oh press, could’ve done more but saved for the DL
40 kg 1x12 oh press
60 kg 1x10 DL
100 kg 1x2 DL
120 kg 1x2 DL
140 kg 1x20 DL, straps, new pr
total rpe 7


#479

10-Jan-2019
1x45 push ups (31 without breathing pause)


#480

11-Jan-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL, felt like my best lift ever
170 kg 1x1 DL, decent form
40 kg 1x5 front squat
70 kg 9x3 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press, i was a spent resource here
total rpe 8


#481

13-Jan-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 2x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
40 kg 1x5 back squat
60 kg 1x5 back squat
82 kg 5x5 back squat
5 rounds(62 kg 1x20 DL, 1x20 push ups)
total rpe 7


#482

15-Jan-2019
CoC-t, L 11, R 12
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 clean
25 kg plate 1x10 zercher squat
70 kg 1x10 DL
110 kg 1x3 DL
130 kg 1x3 DL
140 kg 1x3 DL
150 kg 1x1 DL
160 kg 1x1 DL, felt slightly weaker than 11-Jan-2019
170 kg 1x2 DL, good enough form but could be better
2x14 kg 1x8 DB high pull
2x18 kg 1x8 DB incline bench press
1x18 kg 1x8 DB pull over
2x18 kg 1x8 DB high pull
2x22 kg 1x18 DB incline bench press
1x24 kg 1x8 DB pull over
2x18 kg 1x8 DB high pull
1x24 kg 1x8 DB pull over
2x18 kg 1x8 DB high pull
1x24 kg 1x8 DB pull over
total rpe 7