Deload training. Messed around with some stuff I don’t normally so or haven’t done in a long time. I promise the rest of this deload ist going to be more like a deload should be, but I just didn’t feel so bad up and have seen so many axle lifts lately that I wanted to try it again. I paid attention to my body though, so I wouldn’t over exert myself. Basically I stopped before it got really difficult. Which made the result all the more surprising.
1 Log Viper Press (clean every rep)
4 x 10 @ 45 kg
2 btn push press (beltless)
8 @ 60 kg
3 @ 80 kg
3 btn split jerk (beltless)
3 @ 80 kg
4 axle continental c&p
3 @ 56 kg
1 @ 66 kg
1 @ 76 kg
1 @ 86 kg
1 @ 91 kg
1 @ 96 kg - No doubt that I could have taken it past 100 kg. Was still not really that hard.
Here is my final single on the axle from today. As you can see I only used an old gym belt and no wraps or sleeves. Today made me wonder what I can really put up in this movement. Sadly not a focus right now so we won’t know for a while.
1 sumo deadlifts (doh, beltless)
20 @ 60 kg
20 @ 100 kg (had a one sec reset because my sweaty grip was slipping. Was also going very quick and kinda sloppy, to preserve my grip I guess)
2 Axle doh deadlifts (beltless)
1 @ 76 kg
1 @ 96 kg
1 @ 106 kg
0 @ 116 kg
0 @ 111 kg
3 axle squats (high bar, bare foot, beltless)
8 @ 36 kg
8 @ 56 kg
8 @ 76 kg
Spent the day at a lake today and went to the cinema yesterday night. Girlfriend kinda dragged me out of the house, which I appreciate. I have been having some depression related problems after receiving unexpected setbacks in the last few days and felt like lying in bed, doing nothing 24/7 the last week.
Spending the day in the sun at the lake zapped my energy though.
1 Log lift (clean once)
6 x 5 @ 82,5 kg
2 strict press (First three beltless)
5 x 10 @ 47,5 kg
3 lat pull down
5 x 10 or so
4 seated dip machine
20 @ stack + 15 kg
20 @ stack + 25 kg
5 db waiter’s walk
2 x ca. 24m @ 32,5 kg (per arm)
6 tricep push downs
8 @ ?
7a pull aparts (no rest)
25,15,15
7b lateral raises (no rest)
10,7,6 @ 7,5 kg
8 curls
Notes:
error 101: leg drive and core stability not found.
settled for +2,5 kg in comparison to last cycle as warm ups felt heavy
this was a true worker’s victory. Strength and technique were not showing up to the party. I couldn’t use my legs like I normally do. I just decided to be stubborn and convinced myself that as long as I wouldn’t accept defeat, I wouldn’t be defeated. Not the most intelligent thing to do.
Sometimes it’s not there, and when you have grinded the workout, it’s kind of satisfying. I think that these days pays back and gives you the PR’s later.
Fuck me it is hot! Trained with Wayne (who isn’t as affected by the heat - damn Aussie) and my gf.
1 sumo deadlifts (t&g)
Up to
8 @ 150 kg
8 @ 160 kg
8 @ 145 kg
8 @ 145 kg
couldn’t keep going. Glutes were so fatigued that lockig out properly became a struggle
2 rdl
12 @ 60 kg
10 @ 100 kg
10 @ 80 kg
12 @ 60 kg
3 wide ng cable rows
3 x 10
4 planked
3 x 30 sec with 10 sec rest
Notes:
good day all in all. 160 kg was difficult but part of that is the heat
I am getting some help on my deadlifts from a very experienced coach. Wayne refers to him as Tim and says he is some kind of legend and a very successful coach as well as a personal friend of Ed Coan. Definitely won’t be hurting! Pretty nice of him for taking the time to review the videos of me that Wayne sends him.
Unusually hot. Very exhausting since I am not used to it.
1 Box squat (in briefs, regular bar)
5 @ 140 kg
5 @ 150 kg
5 @ 160 kg
5 @ 160 kg
5 @ 160 kg
5 @ 160 kg
5 @ 160 kg
2 Farmer’s Walk (weights per hand)
2 x 20 m @ 65 kg
2 x 20 m @ 85 kg
20 m @ 105 kg
20 m @ 110 kg - PR!
3 tire flips
3,3,4, 4
Notes:
lost grip with my right thumb right away on my PR run. Held it in the fingertips of the remaining fingers and barely made it to the finish line somehow. Very happy that I was able to do this. Establishes confident, even just the deadlift part.
very difficult to get a grip on that tire if it is laying flat on the tartan track
Looking good to me man, but I really don’t know how to do them
I’m thinking of trying boxsquat out at some point.
Do you sit back on the box, and kind of letting the tension out of the legs, before getting up?
I should have taken this day off. I knew it going in but otherwise I couldn’t have trained with Wayne anymore before I leave town and I wouldn’t have access to a log in 2 weeks. Still nothing felt right or worked Like it should today.
1 log lift (clean once)
2 @ 87,5 kg
3 @ 85 kg
3 @ 85 kg
3 @ 87,5 kg - tried nose tork for the First time here
3 @ 85 kg
2 @ 85 kg
2 strict press
8 @ 60 kg
4 x 8 @ 60 kg
3a+b
Going back between a 45° row and lat pull down without rest until we couldn’t get any reps
Notes:
some super ugly presses today. Weight didn’t move at all like it is supposed to.
can we please all pretend like this didn’t happen? Please guys.
I am not too mad though. Can’t expect to have only good days. I’ll rest for two days now and get after my deadlifts. Hopefully my body will forgive me the ugly technique of today
Yeah you really want to sit your hips back as far as possible (think vertical shin angle). You then take some tension out of the hip flexors (which is why you see a lot of people rock back and forth). It is important to keep your bracing while you sit on the box. I would chose a bit of a wider stance than your normal squat and I wouldn’t squat to depth. A bit above parallel is good I think but it also depends on your reasoning of why you want to implement them in the first place.