MP:
45 (empty bar) x 8
65 x 8
80 x 4
85 x 2
75 x 6
Big few days of performing coming up, starting tonight, so a short day today but 85 x 2 and 75 x 6 and 65 x 8 are all rep PR's so we'll take it.
Sunday, September 29, 2019
Thursday, September 26, 2019
BP
Today, Thursday
Short walk
MP: 65 x 3
BP:
95 x 10 - no legs, not much arch
115 x 8 - a little more legs/arch
135 x 6 - more legs/arch, especially for final reps
145 x 5 - still pretty good but now lots of legs/arch and tough to get up from bench
155 x 3 - butt starting to come up off the bench, have to watch that.
Overall, best session in a long time. Would have done backoff sets but out of time.
Short walk
MP: 65 x 3
BP:
95 x 10 - no legs, not much arch
115 x 8 - a little more legs/arch
135 x 6 - more legs/arch, especially for final reps
145 x 5 - still pretty good but now lots of legs/arch and tough to get up from bench
155 x 3 - butt starting to come up off the bench, have to watch that.
Overall, best session in a long time. Would have done backoff sets but out of time.
Wednesday, September 25, 2019
DL
Today, Wednesday
Don't usually lift on Wednesdays, but feeling the need today, only have a few minutes
DL:
130 kg x 1 double over, x 2 l/u, x 2 r/u
Felt good. Faster off the bottom would have been nicer, but felt strong
Don't usually lift on Wednesdays, but feeling the need today, only have a few minutes
DL:
130 kg x 1 double over, x 2 l/u, x 2 r/u
Felt good. Faster off the bottom would have been nicer, but felt strong
Monday, September 23, 2019
MP
walk
MP:
45 x 6
65 x 4
75 x 5, 2, 3, 4 (felt in disc a little), 5 (felt fine)
65 x 6
85 x 1 - could have done more but getting tired
95 x 1 - a slow grind
Thought about more but that's it for me for this lift for now, maybe squat later.
MP:
45 x 6
65 x 4
75 x 5, 2, 3, 4 (felt in disc a little), 5 (felt fine)
65 x 6
85 x 1 - could have done more but getting tired
95 x 1 - a slow grind
Thought about more but that's it for me for this lift for now, maybe squat later.
Thursday, September 19, 2019
BP, DL
Yesterday, Wednesday, nothing but walk
Today, Thursday
walk
BP:
95 x 5
115 x 7
135 x 4
155 x 2, 1
145 x 2, 2, 2
140 x 2, 3
10 sets, idea was work up to 155 then backoff sets. Still need heavy - 135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.
A few hours later:
Some SE sprints
An hour after that, warmup as follows:
bar hangs, assisted one-hand, packed and unpacked.
dip stretch
straddle DL, 225, right front x 1, left front x 1
DL:
Planned:
130 kg x 3 r/u, x 3 l/u
Actual:
130 kg x 1 r/u, x 2 r/u, x 3 l/u - interesting. Tired from SE sprints, maybe
Today, Thursday
walk
BP:
95 x 5
115 x 7
135 x 4
155 x 2, 1
145 x 2, 2, 2
140 x 2, 3
10 sets, idea was work up to 155 then backoff sets. Still need heavy - 135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.
A few hours later:
Some SE sprints
An hour after that, warmup as follows:
bar hangs, assisted one-hand, packed and unpacked.
dip stretch
straddle DL, 225, right front x 1, left front x 1
DL:
Planned:
130 kg x 3 r/u, x 3 l/u
Actual:
130 kg x 1 r/u, x 2 r/u, x 3 l/u - interesting. Tired from SE sprints, maybe
Tuesday, September 17, 2019
FSQ
Today, Tuesday
walk
FSQ: felt like doing a lot of warmups today, so
Paused, exhaled, super-deep:
Singles @ bar, 55, 65, 75, 95
put on Oly shoes
115 x 1
135 x 1
No exhale, but pause
155 x 3, 3 - tired, and that's enough for today.
walk
FSQ: felt like doing a lot of warmups today, so
Paused, exhaled, super-deep:
Singles @ bar, 55, 65, 75, 95
put on Oly shoes
115 x 1
135 x 1
No exhale, but pause
155 x 3, 3 - tired, and that's enough for today.
MP
Yesterday, Monday
Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that - was late in the day, and I elected to push hard.
MP:
45 x 8
55 x 7
65 x 6
75 x 5
85 x 4
Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did
65 x 7
75 x 6
and called it a day - 7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights - perfect for me.
Cueing for me now is:
Before unracking, push hard on the pressure point at the base of the palms, pinkie side.
Grip the bar tightly
Pull the bar apart
Unrack the bar
Take two steps back, one to move back, the other to make the feet the same.
Drive the bar up first with the lats and elbows.
Almost immediately, start rotating internally on the way up.
Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.
Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that - was late in the day, and I elected to push hard.
MP:
45 x 8
55 x 7
65 x 6
75 x 5
85 x 4
Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did
65 x 7
75 x 6
and called it a day - 7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights - perfect for me.
Cueing for me now is:
Before unracking, push hard on the pressure point at the base of the palms, pinkie side.
Grip the bar tightly
Pull the bar apart
Unrack the bar
Take two steps back, one to move back, the other to make the feet the same.
Drive the bar up first with the lats and elbows.
Almost immediately, start rotating internally on the way up.
Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.
Subscribe to:
Comments (Atom)