T Nation

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

Eh. At one point I could do 225 x 20 with relative ease. You’re much stronger than me, so you shouldn’t have a strength problem with it.

Well, I haven’t had any DOMS since I started back up in January. I think tomorrow is the day it comes calling…

For sure. 20-rep squats are no joke…did 205 x 20 after a squat set with 275 x 8 in October.

30-Mar-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 5x5 front squat, 1x10 zercher squat, 1x5 thrusters
40 kg 1x5 front squat
60 kg 1x5 front squat
74 kg 5x5 front squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 1x6 bench press, weak, but better than last time
60 kg 3x15 bent forward row, last few shifted to pendlay
total rpe 8
total time 1 h 5 min, kind of high pace

1 Like

Did the 20 rep squats today, damn that was crazy! Calculation results are over in my log if you want to check them out. Legs are still twitching, and the rest of the workout was pretty crap after the squats, but I got it done.

1 Like

01-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 front squat, 1x5 zercher squat, 1x5 thrusters, 1x5 20 kg waiter split squats each sside
33 kg 5x10, 3 first sets strict oh press, 2 last sets push press
80 kg 3x3 pendlay row
50 kg 1x3 back squat
70 kg 1x3 back squat
92 kg 8x3 back squat
total rpe 7
total time 1 h 5 min, kind of high pace

03-Apr-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 2x5 thrusters,
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 5x1 oh press
55 kg 3x15 forward bent row
40 kg 12x1 oh press
40 kg 1x2 back squat
55 kg 1x2 back squat
70 kg 1x2 back squat
82 kg 1x20 back squat
total rpe 7
total time 50 min, very high pace

05-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 2x5 thrusters,
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 5x1 oh press
55 kg 3x15 forward bent row
40 kg 10x1 oh press
70 kg 1x10 DL
110 kg 1x2 DL
130 kg 1x2 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 12x1 DL (12x1 took about 19~20 min)
total rpe 7

1 Like

Getting the workouts in very consistently in here Bono. Quality.
How did the 12 DL singles feel? 12 singles at 90% sounds pretty tough.

1 Like

i felt fine after, only discomfort in my palms, the skin was rubbed. i guess i could have done two more lifts before breaking.

1 Like

07-Apr-2019
movement
20 kg 5x5 back squat, 1x20 RDL, 1x20 good mornings, 1x20 oh press, 5x5 front squat,
1x5 waiter split squat each side, 1x5 thrusters
50 kg 1x5 back squat
70 kg 1x5 back squat
92 kg 6x4 back squat
4 rounds( 1x26 reps 24 kg KB swing, 1x13 back and forward lunges, 1x13 fat guy pullups)
total rpe 8
1h 15 m

09-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 5x1 oh press
55 kg 3x15 forward bent row
40 kg 1x15 oh press, new pr
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x5 back squat
92.5 kg 5x5 back squat
total rpe 7

11-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 1x5 front squat
60 kg 1x3 front squat
74 kg 4x6 front squat
2x18 kg 1x8 DB incline bench press
2x26 kg 1x14 DB incline bench press
1x18 kg 1x8 DB pull over
1x30 kg 1x14 DB pull over
total rpe 7

13-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x3 back squat
92 kg 4x6 back squat
20 kg some bench press
60 kg 1x5 bench press
80 kg 6x2 bench press
55 kg 3x15 forward bent row
total rpe 7

15-Apr-2019
20 kg 1x20 RDL, 1x10 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x1 oh press, new pr
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x17 forward bent bb row
55 kg 1x1 oh press
55 kg 1x17 forward bent bb row
55 kg 1x1 oh press
40 kg 1x12 oh press
40 kg 1x3 back squat
70 kg 1x1 back squat
90 kg 1x1 back squat
100 kg 1x1 back squat
110 kg 1x1 back squat
83 kg 1x20 back squat
total rpe 7

A = 83
B = 60
M = 91.7 kg (gained some)
Bf = 0.166 (gained some)
N = 51 - 40 [year] = 11
yf = 0.0125 (year factor)
ratio = (A+B) / ((1.1179^(1+Bf)*M + 0.7134^(1-Bf)*M) 1.125/(1+N yf))
ratio = 0.8328

17-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 oh press
45 kg 2x1 oh press
50 kg 1x1 oh press
55 kg 1x1 oh press
60 kg 1x1 oh press
55 kg 1x20 forward bent bb row
55 kg 1x1 oh press
55 kg 1x18 forward bent bb row
55 kg 1x1 oh press
55 kg 1x18 forward bent bb row
55 kg 1x1 oh press
70 kg 1x3 DL
110 kg 1x1 DL
130 kg 1x1 DL
140 kg 1x1 DL
150 kg 1x1 DL
160 kg 1x1 DL
165 kg 1x1 DL
170 kg 1x1 DL, felt like decent form
175 kg 1x1 DL, my upper back lost tightness, became sort of passive, decided not to go further
total rpe 7

1 Like

19-Apr-2019
movement, 5x1 pullups without triggering elbow pain
20 kg 5 rounds ( 1x5 thrusters, 1x5 back squat)
50 kg 1x5 back squat
70 kg 1x5 back squat
80 kg 1x3 back squat
92 kg 3x7 back squat, this was more challenging than i wanted it to be
5 rounds( 1x26 reps 1x24 kg KB swing, 1x13 back and forth lunges, 1x13 fat guy pull ups)
total rpe 8

1 Like

21-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat, 1x10 waiter split squats each side
50 kg 1x5 back squat
70 kg 1x3 back squat
92 kg 8x3 back squat, regress from 3x7 which was too challenging
2x18 kg 1x8 DB incline bench press
2x26 kg 1x15 DB incline bench press
1x22 kg 1x8 DB pull over
1x30 kg 1x15 DB pull over
total rpe 8 - residue fatigue from 19-Apr-2019 and stone lifting 20-Apr 2019

1 Like

23-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x20 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
40 kg 2x1 power clean + oh press
45 kg 2x1 power clean + oh press
50 kg 1x1 power clean + oh press
55 kg 1x1 power clean + oh press
60 kg 1x1 power clean + oh press (a grinder)
55 kg 1x20 forward bent row
55 kg 1x1 power clean + oh press
55 kg 1x20 forward bent row
55 kg 1x1 power clean + oh press
55 kg 1x20 forward bent row (that’s 3x20, call it a pr)
55 kg 1x1 power clean + oh press
40 kg 1x14 oh press
40 kg 1x3 front squat
60 kg 1x3 front squat
75 kg 8x3 front squat
total rpe 7

1 Like

25-Apr-2019
20 kg 1x20 RDL, 1x20 strict press, 1x10 good mornings, 5x5 back squat, 1x5 thrusters, 5x5 front squat
50 kg 1x3 back squat
70 kg 1x3 back squat
92 kg 5x5 back squat
2 warming up rounds prowler
4 rounds prowler + 50 kg
total rpe 7