T Nation

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


#563

03-Mar-2019

extra training
movement
heavy bag
farmers walk 8x15 m 2x40 kg DB
total rpe 7
total time 45 min


#564

04-Mar-2019
movement
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 thrusters, 2x5 waiter split squat each side
25 kg plate 1x10 zercher squat
50 kg 1x5 back squat
70 kg 1x5 back squat
89 kg 5x5 back squat
2x18 kg 1x8 DB incline bench press
2x22 kg 1x8 DB incline bench press
2x26 kg 1x14 DB incline bench press
1x16 kg 1x8 DB pull over
1x22 kg 1x8 DB pull over
1x28 kg 1x20 DB pull over
total rpe 7


#565

Great training bono keep it going


#566

06-Mar-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x10 zercher squat, 1x5 thrusters
40 kg 1x5 front squat
60 kg 1x5 front squat
73 kg 1x12 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press
60 kg 3x10 bent forward row
total rpe 7


#567

08-Mar-2019
movement
20 kg 1x20 RDL, 5x5 back squat, 1x10 zercher squat
12 kg KB 1x10 oh squat
40 kg 1x5 back squat
60 kg 1x5 back squat
75 kg 1x5 back squat
90 kg 5x5 back squat
80 kg 3x3 pendlay row
35 kg 5x10 oh press (became push press towards the end)
total rpe 7


#568

great work bono keep it up


#569

10-Mar-2019
20 kg 1x20 RDL 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x10 zercher squat, 1x5 thrusters
20 kg 1x10 strict press
40 kg 1x1 strict press
45 kg 1x1 strict press
50 kg 1x1 strict press
55 kg 5x1 strict press
40 kg 1x13 strict press
40 kg 1x1 back squat
60 kg 1x1 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, felt good, think i could do 120 kg
80 kg 1x20 back squat
60 kg 3x12 bent forward row (last few reps switched to pendlay row)
total rpe 7
Feeling really pleased with this session


#570

12-Mar-2019
CoC-T: R17, L12
later
20 kg 1x20 RDL 1x10 split squats each side, 3x5 back squat, 1x5 front squat, 1x5 thrusters
40 kg 1x1 strict press
45 kg 1x1 strict press
50 kg 1x1 strict press
55 kg 5x1 strict press
40 kg 1x13 strict press
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 12x1 DL
65 kg 3x8 bent forward row
total rpe 7


#571

Couple of monster sessions


#572

14-Mar-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
60 kg 1x5 back squat
75 kg 1x5 back squat
90 kg 3x8 back squat
4 rounds( 1x20 24 kg KB swing, 1x11 backnforward lunges, 1x12 fat guy pullups)
total rpe 8
time 1h 20m


#573

So consistent so disciplined.


#574

16-Mar-2019
movement
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x5 thrusters
25 kg plate 1x10 zercher squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x3 back squat
90 kg 2x10 back squat
90 kg 1x5 back squat
2x18 kg 1x8 DB incline bench press
2x22 kg 1x8 DB incline bench press
2x26 kg 1x14 DB incline bench press
1x26 kg 1x8 DB pull over
1x30 kg 1x12 DB pull over, new pr
total rpe 7


#575

18-Mar-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 4x5 front squat, 1x10 zercher squat, 1x5 thrusters
40 kg 1x5 front squat
60 kg 1x5 front squat
74 kg 8x3 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x4 bench press, weak af
60 kg 3x15 bent forward row, last few shifted to pendlay
total rpe 7


#576

20-Mar-2019
a lot of work and too little sleep lately, started at rpe 8 and decided to reduce scope
movement
20 kg 1x20 RDL, 1x20 oh press, 5x5 back squat, 1x5 front squat, 1x5 thrusters
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 5x1 oh press
40 kg 1x10 oh press
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x3 back squat
91 kg 5x5 back squat
total rpe 8


#577

Nice sessions lately, keeping it constant and steady pushing some good weights.
Time to change the log title :slight_smile:
maybe DL 200 kg and dip before christmas 2019.
We’re racing for the 200 kg DL my friend. I’m hoping to get 180 in about a month time (knock on wood), so 200 by christmas would be a great christmas gift.


#578

i’m not pushing the dead lift really hard again until September, but perhaps all the squatting i’m doing will spill over to the dead lift

21-Mar-2019
CoC-T: R 21 (pr) L 12
left hand is funky, the long finger and the ring finger joints a little bit painful


#579

Maybe not, but you are deadlifting and as long as you do that up into the 70 - 90 percent range you’ll get stronger.
So 200 for a christmas gift.


#580

@mortdk

If it makes it any clearer :slight_smile:


#581

This makes absolutely no sense to me :slight_smile:
I don’t have very much school background, left school after 9 years in 1979 and became a sailor for 7 - 8 years, before I joined the police. And at that time it didn’t require much school grates to join :slight_smile: My youngest son who’s in gymnasium might figure it out though.
I got that you tested by the end of february, and that you’d focus on high rep squat and ohp. for the first half of the year. But didn’t realize you’ve lost interest in your initial goal, at the moment, it’ll come back.
How much to you think you can squat for 20 reps? I hate high rep squat, but I can grind out a lot.
Good luck with your goals Bono


#582

Finally changed the log name to reflect new goals, I see! I can follow the math, but what does that ratio signify? Relative strength corrected for size, age and body fat %, I gather, but what is the significance of that particular equation and the constants you use? Is this from some scientific study someone did?