T Nation

Tears, Sweat, and Blood on the Brain


#161

Yeah all good - been busy and a bit injured and not in the gym at all really.

Rugby last Saturday was brutal, much better, more physical and more skilled side than us and we didn’t have our best squad. We lost 60-0. Positives - we didn’t quit, and I held my own against a county level prop for the full 80 minutes in the scrum.

Took a hell of a knock to the outside of my leg from a very bony shoulder and pretty much lost most of the use of it for a few days - was making my knee feel really unstable and I was getting cramping in my hip so I assume I really pissed off my IT band. Tried benching on it and had a pretty disappointing session, then I helped a mate move house and was just not 100%. I opted to have a week off the programme and just do light recovery stuff an I feel a lot better for it. Would definitely not have had a fun time squatting and deadlifting.

Yesterday we had another game against a better team (they beat the guys we lost 60-0 to) and won the first half. Change of momentum early in second half and we ended up losing 30-8. Stuck to the game plan, didn’t quit. If not for a few mistakes it would’ve been much closer. Good personal game too.

Today - beat up from rugby but haven’t done a Sunday deadlift in a while.

Deadlift club

Double paused pulls - just off floor, just below knee. Also that weird short stiff bar. It’s evil.
Loose belt
80kg x 4
100kg x 4
120kg x 4
140kg x 4
Belt, hook
160kg x 4
Straps
180kg x 4

Regular pulls
200kg x 2
210kg x 1 - all I had today. Glad I chose to push myself on the paused pulls.

Bench
Bar x some
40kg x 10
60kg x 5
80kg x 3
90kg x 3
100kg x 3
Slingshot, still paused
110kg x 2 x 3

Pause squat
No belt
Bar x some
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3

Big game this Saturday - I’m planning to come into it confident on the back of some filthy AMRAP sets.


#162

Sorry to hear about the knock. Strong session to get back into it!


#163

Yeah it’s a bit of a pain - not 100% yet but nothing lasting.

Ran on Monday - 5km - 22:08 - 4:26/km

Yesterday
531 bench c2w3

Bench
Bar x some
40kg x 10
60kg x 5
80kg x 5
90kg x 3
100kg x 9 - 1rm 130kg. Didn’t pause the last rep. Will aim for 9 solid reps next time this sort of weight is up.
Slingshot + tng
110kg x 1
120kg x 1

Dips
BW x 10
10kg x 8
20kg x 6
15kg x 8
BW x 15

DB seated ohp
17.5s x 10
25s x 8
30s x 8
32.5s x 6
25s x 12

Incline cgbp
40kg x 15
60kg x 12,12,10

Oh triceps
20kg x 20
25kg x 20
30kg x 20

Today
531 squat/dead c2w3

Squat
Bar x some
70kg x 2 x 4
100kg x 3
120kg x 2
142.5 x 5
Add belt
162.5kg x 3
182.5kg x 8 - e1rm 231kg
Jokers
200kg x 1
210kg x 2 - all time PR matched - I’m as strong as I was 2 years ago!!!

Deads
60kg x 3
100kg x 3
120kg x 2
140g x 2
Add belt
152.5kg x 5
172.5kg x 3
Add straps
192.5kg x 9 - e1rm 250kg - knee sleeve slid down halfway through and was getting in the way - otherwise I had 10+

Front squats
Belt off
Pause
70kg x 3
100kg x 3
120kg x 3 - was gonna do multiple sets here but this was hard
70kg x 10

Pullups
5 x 8
Ss/ Seated ham curl
60 x 20
65 x 20
70 x 15
75 x 12
80 x 10

Back extensions
3 x 30
Ss/ Bench leg raises/pseudodragon flags
3 x 10

Followed by rugby training, which was good.

Alright couple of days of lifting, run wasn’t the best pace but I’ve not done one in a while.


#164

#165

Really great stuff man!


#166

Thanks mate

531 incline c2w3

Incline
Bar x some
40kg x 10
60kg x 3
67.5kg x 5
77.5kg x 3
85kg x 10 - e1rm 113kg
Paused
77.5kg x 3
70kg x 5

OHP
Bar x 5
35kg x 5
40kg x 5
50kg x 5
Belt on
60kg x 2 x 5
70kg x 3 - 1 rep PR - last rep paused too! Came out of nowhere a bit.

Push press
Still belt
70kg x 3
80kg x 3
90kg x 3 - last one wasn’t quite locked out. Can’t let myself count it. Rack position on these is a bit off but I never got used to doing these with high elbows.

OHP
60kg x 8
Belt off
50kg x 2 x 10
40kg x 12 - paused

Really good ohp. Was considering moving it to my first exercise on this day and using the 531 template but it feels good where it is. Need to sort out rack position on the push press - I’m so much more comfortable behind the neck.

Rear delt flyes
12s x 3 x 10
10s x 2 x 20
Ss/ DB prone shrugs - lol?
30s x 5 x 20

Seated laterals
15s x 3 x 12
10s x 20
Ss/ Seated DB ohp
15s x 3 x 12
10s x 20
Ss/ Seated shrug hold
15s x 3 x 30 seconds
10s x 60 seconds

Facepulls
Ascending weight x 5 x 20, 3 x 10, last set drop to a set of 30

Incline DB curls
10s x 3 x 12
Ss/ Tate press
10s x 3 x 20


#167

Not dead, just beat up.

Played rugby on Saturday, we turned up with a squad of 16 players, and we weren’t practiced as a group. One guy hadn’t played in 20 years and played in the pack where before he’d played at 10.
They’re a local mining school and turned up with a squad of about 30, at home. No score at all in the first half, then they ran in two tries to our one in the second.
Pouring with rain. Absolute (sandy) mudbath. Handling was dire from everyone involved, which means it’s a forwards game. Ton of contact, smashing through people, putting ball carriers on their arse. Great fun, great shift from everyone involved. Good individual game. Really felt it both on my skin (sandy pitch) and in my shoulders (fat bastards), so haven’t lifted much but getting in to bench later.


#168

531 bench c2w4

Bench
Bar x some
40kg x 10
60kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 12 or 13 - will assume 12 - e1rm 130kg.
Slingshot + tng
100kg x 5
110kg x 5
Raw, feet up, pause at chest and halfway
82.5kg x 5
72.5kg x 5

Dips
BW x 10
10kg x 8
20kg x 6
15kg x 8,8,7
BW x 10

DB lowest incline bench
25s x 10
30s x 4 x 10
35s x 6
Drop to 25s x 4 - lol

Serratus pushups
3 x 10 - taking these real slow and squeezing hard at the top. THAT’S why I could only do 10 reps

Oh triceps
20kg x 20
30kg x 2 x 20

I mean, bench is only ever ok for me. Getting alright amrap numbers but it’s just a frustrating lift. I’m also finding that my chest fatigues ridiculously quickly as soon as I move onto assistance exercises.


#169

531 squat/dead c2w4

Squat
Bar x some
60kg x 5
80kg x 3
100kg x 3
120kg x 2
130 x 5
Add belt
147.5kg x 5
167.5kg x 12 - e1rm 234kg - was really struggling to get breaths in and my legs were shaky as, but despite that form was solid and really got good grinds in.

Deads
60kg x 3
100kg x 3
120kg x 2
140kg x 5
Add belt
157.5kg x 5
Add straps
177.5kg x 10 - e1rm 237kg - wussed out a little bit here but threw up in my mouth just before the set so all things considered not bad.

Front squats
Belt off
Pause
60kg x 3
80kg x 3
100kg x 3
120kg x 2
120kg x 1, F

I’m not great at front squats at the moment but I don’t think I did them for about 8 months until last week and I’m making it about as difficult for myself as I can with where they go in the workout and how I’m doing them. Might throw some in with warmup sets from now on.

Pullups - got progressively more kippingy but still good volume for me
5 x 8
Ss/ Hip thrusts (shoulders on bench) - these felt good, never really done them but I was definitely getting my glutes going. Feels just like locking out a pull.
100kg x 10
120kg x 10
140kg x 10
120kg x 15
100kg x 20

Back extensions
3 x 30
Ss/ Toes to bar attempts
5,8,10

Hammer curls
12 x 10
16s x 10
20s x 10
24s x 8
Drop to 12s x 12

Barely ate today and it hit me about halfway through my top set of deads. Still put the work in but session could’ve been better. I should be going for more reps on front squats and not worrying about weight again yet.

Probably just set a PR for “number of times I said 'x was bad but ’ in a log”


#170

531 incline c2w4

Incline
Bar x some
40kg x 10
60kg x 5
70kg x 5
80kg x 12 - e1rm 112kg - could be a bit cleaner
Paused
70kg x 5
60kg x 5

OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 6
Belt on
60kg x 6

Push press
Still belt
70kg x 5
80kg x 5
80kg x 4,F
Worked on keeping elbows up a bit more

OHP
60kg x 2 x 6
Belt off
50kg x 10
40kg x 15

Rear delt machine
45 x 20
64 x 10
73 x 10
59 x 2 x 20
Ss/ DB shrugs
30s x 5 x 20

Seated laterals
15s x 3 x 12
10s x 20
Ss/ Seated DB ohp
15s x 3 x 15
10s x 25
Ss/ Seated shrug hold
15s x 3 x 30 seconds
10s x 60 seconds

Facepulls
Ascending weight x 4 x 20
Ss/ Tate press
12.5s x 4 x 20

Ab wheel from knees
3 x 5 partials

OK for an upper body morning sesh.


#171

Swings
24kg x 5
40kg x 5,6,7,8,9,10,9,8,7,6,5
Ss/ Ab wheel from knees
12 x 5 partials

Swings
40kg + 24kg x 3 x 3 per arm


#172

531 bench c2w5

Bench
Bar x some
40kg x 10
60kg x 5
77.5kg x 3
87.5kg x 3
97.5kg x 10 - e1rm 130kg - spotter jumped in a bit early on the 11th. I’ve pretty much stopped pausing these but it’s a very controlled tng still.
Jokers - these had good pauses though
102.5kg x 3
110kg x 2 - failed 3. Felt strong under the heavy weight though.
Feet up, pause at chest and halfway
87.5kg x 3
80kg x 3
Feet down, regular pauses
80kg x 4 x 4 - emom - bit of extra volume

Dips
BW x 10
10kg x 8
20kg kettlebell x 1 - lol, thought the KB would be easier to load, but it swings around like crazy while you dip apparently
20kg plate x 2 x 8
10kg x 10
BW x 15

DB incline bench
25s x 10
35s x 4 x 6
25s x 16, 14, 10, 10

Incline JM press
Bar x 12
40kg x 3 x 10
Last set mechanical drop to
Incline cgbp
40kg x 10
Drop to
Incline
40kg x 4

Serratus pushups
2 x 10

Single arm oh triceps
10kg x lots


#173

531 squat/dead c2w5

Felt rough all day, but was really productive and wanted to cap the day off with a good lower body session.

Body was like “brah”.

Squat
Did first 4 sets twice, front squat then low bar
Bar x some
70kg x 4
100kg x 3
120kg x 2
140kg x 3
Add belt
157.5kg x 3
177.5kg x 9 - e1rm 231kg - nearly had number 10 but I’d lost tightness around rep 3 when I farted in the hole. Little bit of poo came out every rep on from that. That’s an intensity PR I guess.

Deads
70kg x 3
100kg x 3
120kg x 2
147.5kg x 3
Add belt
167.5kg x 3 - why so hard?
Add straps
187.5kg x 6 - e1rm 225kg - cut this very short, threw up in my mouth before the set like I did last week and not trusting my gut so I was barely bracing.
200kg x 1
215kg x F

Pretty shitty session (pun inevitable), I’m feeling fairly rough now too. Not a training related thing, just caught a bug. Will probably still hit incline tomorrow, then rugby Saturday but I need to manage my recovery well. On the plus side, if I’m feeling more chipper by Saturday it’s a game we should win and I want to put in a big shift.


#174

531 incline c2w5

Incline
Bar x some
40kg x 10
65kg x 3
75kg x 3
82.5kg x 11 - e1rm 113kg
Paused
75kg x 3
65kg x 3

OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 5
Belt on
60kg x 2 x 7

Push press
Still belt
70kg x 3
80kg x 3

BTN push press
90kg x 3
100kg x 2

OHP
60kg x 2 x 6
Belt off
40kg x 2 x 12

Rear delt machine
77 x 3 x 10
64 x 2 x 20
Ss/ DB shrugs
30s x 5 x 20

Seated laterals
17.5s x 3 x 10
Ss/ Seated DB ohp
17.5s x 3 x 15
Ss/ Seated shrug hold
17.5s x 3 x 3 x 30 seconds

Tate press
17.5s x 3 x 10

After next week I’m gonna run another cycle of 531, but I’m not particularly happy with how bench is progressing. Think I’m overdoing all the tricep and shoulder assistance exercises and neglecting the core lift. More benching! On the plus side my arms are consistently hitting 16 inches so they’ve grown.


#175

Your overhead press seems to be improving quickly! Also your volume is reaching csulli levels lol. Great work!


#176

Yeah it’s one of the few upper body lifts I’m getting along with at the moment :slight_smile:
Still not sure what sort of showing I’ll put in when it comes to our 75% bw test - I think I’ve only ever hit a single at 72.5kg so whatever I hit will probably be a little PR.

I like volume, cos I like spending lots of time in the gym, but to be honest I don’t think training like a bodybuilder like I am at the moment has ever given me much benefit on my bench. I’m gonna make an effort to swap a lot of my assistance work out for just more bench sets, cos I don’t know if one unsatisfying set of bench once a week is enough for me right now.

I don’t need a specialist cycle like Smolov, but something like I did before where I was squatting and benching medium volume every other day really worked for me. Just not achievable during the rugby season, so I’ll stick with 531 for now.


#177

Yes I’m the same - I’d use 72.5kg too. I’ve hit 70kg for 4 recently, but that was a really good day and so I’d be happy with 3 or more.

Yeah I absolutely love a long gym session with close friends, but I don’t think it does me any more good than a minimalist one.

I really like high frequency and medium to low volume on just a few core lifts, but I guess you can’t really go wrong with 5/3/1 :slight_smile:


#178

I think we have similar opinions on a lot of things regarding training. Where we differ is that I don’t tend to do what my opinion is cos I can be dopey.

50-0 win yesterday. lots of play in the backs, which meant a lot of forwards running around after them trying to keep up. Knackered. Put in a fair few big hits and carries too so that was fun. Felt my hammies tweak a little a couple of times, and my traps, lats and shoulders are crazy sore today.

Deadlift club.

Pulls - stiff bar
80kg x 3
100kg x 3
Add plate deficit
120kg x 3
140kg x 3
160kg x 3
Add belt and straps
180kg x 3
200kg x 4 - setting a precedent for when I AMRAP 197.5kg next week - 4 reps on a deficit, stiff bar, when I’m post rugby and empty stomached.
No deficit
180kg x 5 x 2 - every 30 seconds - argh

Bench - found tightness really difficult today and my shoulder hurt a bit which is unusual.
Bar x some
40kg x 5
60kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 2
Add slingshot
115kg x 2
120kg x 2

OHP
40kg x 5
50kg x 3
65kg x 2
72.5kg x F - wanted to establish a precedent at this weight before I max rep it in a couple of weeks. Very close grind, but not quite today. Would match a PR. Definitely there on a day when I’m fresh.

https://www.instagram.com/p/BQsxhZalKT3/


#179

531 bench c2w6

Bench
Bar x some
40kg x 10
60kg x 5
82.5kg x 5
92.5kg x 3
102.5kg x 6 - e1rm 123kg. Not happy with that, wanted at least 8. No real pauses either.
Slingshot
110kg x 1
120kg x 1
125kg x 1
Raw feet up long pause
92.5kg x 3
82.5kg x 5
Feet down long pause
82.5kg x 5 x 5 - emom

I’d put it down to a bad day, but I’m persistently having bad days on bench. Really discouraging. If anything it’s going backwards whilst every other lift, even other presses, goes up. Unless I’m still tired from the little bit of pressing I did on Sunday there’s no excuse.

Dips
BW x 10
10kg x 8
20kg x 3 x 8 - good
15kg x 8
BW x 15

DB incline bench
25s x 10
35s x 3 x 7
25s x 15,
10 deep breaths
25s x 5
10 deep breaths
25s x 5

Serratus pushups
3 x 10

Rolling DB extensions
15s x 4 x 15

I shouldn’t beat myself up over bench, but I’m sick of making zero progress despite giving a variety of methods a fair go. I’ve gone from hitting 120kg for the first time 3 years ago, to managing 125kg a year ago, and right now I probably would still struggle with 120kg again. Chatted to a fella who moves 4 plates and he echoes my thoughts about trying a bit more frequency, and more specific benching instead of the one top set on 531 then a bunch of assistance exercises. That’s another thing, I’m progressing on my dips and OHP really well, and my bench isn’t responding, so I can only assume they’re not lifts which will help me bench more.

I still can’t see a way to up the frequency past twice a week since I can only really lift on Tuesday Wednesday Thursday at the moment. Probably next cycle I will do a lightish 5 x 5 after my top set/jokers on both bench and incline days before doing anything else, and a lot more chest focused accessory work since apparently building my triceps and shoulders does bugger all.

In the meantime I’m gonna take advantage of the momentum my press has gathered to put in a decent showing on the amrap next week.


#180

Lol we definitely don’t differ there. If I actually trained the way I knew I should train I’d be in so much better shape haha! Imagine what I could have achieved in 9 years if I’d done it all properly!

That is really frustrating man. Back before I switched to kettlebells I got stuck at the same point (120-125kg) and now I’m back there again.

If you’re training three times a week why not try a Sheiko-type approach in layout:

  1. Squat, Bench
  2. Deadlift, Bench
  3. Squat, Bench

That gets you benching more frequently, with sensible squatting and deadlifting frequency. It’s not a layout I have experience with but it might suit your needs well.

Ok, well don’t do too well lol