Happy New Year Buddy!
Yeah I’ve never really been one for following programmes. I guess I learned the form in the various lifts and then did my own thing. This was probably to my detriment as I didn’t train in a very efficacious manner, but we get older, and slowly learn one or two things. I’m creaming it at the moment though - I think because everything is set up nicely in my life and I haven’t got much else on my plate.
Please keep inputting, I appreciate your advice, even if I don’t always heed it!
So today’s workout. I had some thought about how I want to design my next 6 week cycle of lifting. I eventually plumped to do AMRAP at 75% and then 70% of my latest 1RM. I wasn’t sure how many repetitions I would get. Anyway, the results are in.
2nd January 2019
Deadlift - 142.5kg * 5.75, 132.5kg * 5.1
OHP - 70kg * 1. 72.5kg * 0
That’s 5 reps in both of the deadlift sets, but I just wanted to include a decimal to show how far into the 6th rep I thought I went.
I was going to do my 75% and 70% scheme with the OHP but I realised I didn’t have a 1RM for this lift, so I decided to test it. It’s amazing, 60kg was a grind, but I laddered all the way up to 70kg. To my detriment, I don’t know what my best OHP ever was. I’m sure I’ve done 80kg. Maybe even 80kg for 3. But never 90kg. Oh well, I’ll just have to take it up a notch and go for that two-plate OHP - 100kg. I know that’s a goal a lot of broskis go for, and not that many make.
Relatively speaking, the deadlift has always been my best lift. My PR for that is 220kg. Some cool goals for lifting to hit some point this year would be
100kg OHP (2 plates)
140kg Bench (3 plates)
180kg Squat (4 plates)
260kg Deadlift (6 plates)
All raw, I don’t do knee straps or anything. Out of those, I think the first one to drop would be the 180kg squat, then the 140kg bench, then maybe the 6 plate deadlift, then the 2 plate OHP. I don’t know what other people’s opinions are, but maybe these lifts are the hallmarks of an intermediate natural lifter? It’s all relative of course to what God gave you (your height, your natural build, your genes etc.).
Still, the next major goal is braking my theoretical PB total of 485kg. I really think I have a shot of doing it by the end of January, which will mean my doing it in less than 3 months, when I originally predicted 6 months. We will see. Need to hope I don’t pick up any winter bugs, though.
Had a really good feeling in the gym while stacking the weights. A sort of ‘this is where I want to be’, a sort of homely feeling. God, I love lifting weights. I think I’m going to do big things in 2019 with the iron.
God willing, of course.