Was very tired from work but got in the gym anyway. For some reason I decided to challenge myself and did not use a belt for the whole workout.
paused front squat - 57,5 x3/ 67,5 x3/ 77,5 x3
back squats - 2x8 with 87,5kg
walking lunges - 3x10 (total steps, so 5 per leg) with 25-30kg (don’t know exact bar weight)
overhead carry with 25kg plate
weighted plank - 2x 60 seconds with 20kg on butt
was happy to hit all weights without a belt
third rep on last set of front squats might not have been the most beautiful but moved alright
I don’t know how to interpret the program when it says 3x10 for walking lunges. Last week I did 20 steps total (10 each leg), this week I went heavier and did 10 total steps. I think I prefer the heavier one as it emphasises the bracing better.
was a goog session. To be fair, i used to squat a good bit more in this rep range but life happens and I will build up again. I am happy for the moment
I got the program from his website (untamedstrength). I just had to subscribe to his newsletter. i wanted to provide you a link but he obviously changed his website layout and I can’t seem to find it anymore. I don’t know if you still get it for subscribing or not.
Worked out immediately after work. Felt pretty good though because I timed my food better this time and had a pretty good amount of coffee throughout the day and before my workout.
OHP 4 x10 with 47,5kg
DB one arm row 4x10 with 34kg (upper body parallel to the ground)
Incline DB press 3x10 and 1x7 with 26kg
4a. biceps curls 3x15 with whatever
4b. triceps pushdowns 3x15 with band
DB shrugs 2x15 with 40kg dbs
OHP was pretty good. Would like this weight to feel a little bit lighter but I am not good with multiple sets and reps. Used my belt for this today because my abs were sore aswell as my triceps and I wanted a little advantage so that I wouldn’t miss reps.
Pec felt better this time. Felt a slight bit of strain while incline pressing but not as bad as the last time. A physio at my gym said it may be an inflamation and rest would heal it. There is no bruising at all, so nothing is torn.
Did not plan to go to failure on the incline press. Maybe I missjudged the fatigue building up or it happened because I am quite new to the movement being a staple in my routine.
I don’t know why so many guys love the feeling of getting a pump. I don’t know if it is because my arms are pretty big but I don’t like it when they are pumped, I can barely reach the back of my head because my biceps nad forearms are pressing together. Combined with the chest pump I feel really inflexible, which I am not usually.
Weather crossed my plans to do event training again. So I went to the gym.
Conventional Deadlift from the floor: 6x2 with 130kg
SLDL: 3x8, first two with 60kg, last with 80kg
OHP stability training (tried my best to copy Alpha): 4x8-10 with around 40kg (?)
2 rounds of weighted side planks and kneeling paloff-holds
Drop set of static holds: 120,100 and 60kg for max time, only rest was stripping weights.
with the deadlifts I am still working on form. Weight was no problem at all. I have taken videos from all sets and after viewing them I can tell I am nowhere near perfect but I am starting to get better and more comfortable with the movement. Zero back issues this time. My problem seems to be the belt. My beltless warm up set looke pretty good and my last set was done with a higher belt position and looked better than most of the other sets. Also played around with different hip heights to work out what looks and feels best for me.
OHP stability training was fun. Thanks for the idea Alpha! I tried to replicate your setup as best as possible with what I had available.
It was meant to aid recovery and worked for the hamstrings. I don’t really see this as conditioning.
Snow was the problem. I live in lower saxony, a federal state in germany.
I only slept about 4 hours, drove about 4 hours and had a seminar for 9 hours. After that I went to training. Was a little tired and abs and back were sore but wanted to train anyway. That was a good decision!
push press 5rm - 80kg x5 + 82,5kg x5 PR!
Z press - 2x8 with 40kg
pull ups - 5 x6-8 band assisted
face pulls - 5x20
close grip floor press - 1x10 with 60kg, 1x12 with 60kg, 1x12 with 70kg
bicep curls - 3 sets for some reps with some weight
82,5kg is 92% of my all time push press PR. To hit this for 5 is really satisfying.
pull ups were terrible. I am either too fat or just too weak. Probably both.
chose close grip floor pres because I had the set up for that. I like that gym!
I really feel like I am getting stronger currently. Overhead is getting along.
if you were on stationary bike for recovery or warm up i can see it
the tv thing makes me think of people in gym wasting their time
used to have family in upper MICHIGAN,us,
went on vacation every year in winter love the snow
keep it up
Yeah snow is alrigth if you don’t have to drive or train outside
Paused front squats: x5, x3, x1 with 80kg
back squat 2x8 with 95kg
walking lunges 3x10 (5 each leg) with the same mysterious weight as last week
back raises: BW x32
plankes with 20kg on butt for 3 sets of 60 seconds
front squats felt pretty easy. Only my mid and upper back were a little sore from yesterdays training.
back squats were no problem too. Strength is coming along here. On the second set my SI-joint got mildly aggravated but nothing concerning
was a little bit inspired by the super high rep stuff Punisher is doing with his reverse hypers so I just did a bodyweight AMRAP with back extensions. My glutes gave out first and were about to cramp. Will try to continue and improve this.
workout felt great. I lifted with a good bit of aggression and passion. Been really enjoying training lately. Which has a lot to do with improvements I made in my life which make me feel less bad about it.
Did mobility and cardio today. For cardio I did some HIIT on an incline treadmill, followed by steady state cardio. I hate this kind of conditioning but my lower body is still very sore and I will work my upper body tomorrow, so I had to do something with as low impact as possible. I just had spare time and wanted to do something. I think taking care of my conditioning will pay out in the long run. I will focus more on it in the future.
Weather was decent all week. Now that it is the weekend again and I want to train events were snowed in. This is getting annoying and I am really looking forward to spring time.
High block pull (about 4"): AMRAP 1x 12 with 115kg
SLDL: 3x8 with 90kg
hang power clean: 50x5, 60x5, 70x4
OHP stability training: 3x6-8 with a little more weight than last week
Suitcase holds (Ed Coan style) 2x ca. 20 seconds with 40kg
Block pulls felt awkward and I was disappointed I only did 12. Still figuring out my belt position. I put it up higher this time which allowed me a better star position but on the other hand provided minimal support.
really like the stability training for OHP. I generally like everything OHP related.
It is deload Werk. I helped a friend out with bis mobility and die some light pressing. Unfortunately my computer (and my car) died yesterday so I lost my copy of the programm. I need to get a new one very fast!
No training but something worth noting. The events for a beginner competition I have my eyes on were announced today. The competition will be held the 12th of march. Unfortunately I don’t have access to any of the equipment used and deadlifts will be part of the competition which is really bad for me. Also I don’t know if Apollon deadlifts refer to simply deadlifting an axle from the ground or from a different height. It further isn’t specified if straps will be allowed. I will have to contact the organizers and find out. I may then consider to do this competition.