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Hot!Personal log: stardate 230215

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badman
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Re: Personal log: stardate 230215 2017/11/29 10:35:15 (permalink)
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wednesday
 
DEADLiFT
190 - ok    
200 - fail.
 
notes:  I double overhand everything up to 180 then did hook grip.  180 felt OK.  190 might have been the first time I really synched the grip in properly, the thumb was right at the bottom of the bar sandwiched between bar and fingers and got totally squashed.  Now I see why everyone says it's so painful.  200kg didnt want the distraction so I went mixed grip.
 
I was using 200kg as a training max for the last 8 weeks and hit all my reps so failing to pull 200 could be because any of the following:
 
Week off was too long
Routine wasn't good for me
supermarket grade belt because my lever still broken
stressful period at work
 
Or the answer I like:  I have no talent for deadlift and I have a chronic back injury.  Funny thing was today my back feels fine.  Owell I don't do this because I'm good at it.  I feel discouraged so I am going to go into some kind of deadlift focused routine to try and break through this plateau.
 
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badman
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Re: Personal log: stardate 230215 2017/11/29 10:35:17 (permalink)
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-
post edited by badman - 2017/11/29 12:06:55
Brett
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Re: Personal log: stardate 230215 2017/11/29 14:59:12 (permalink)
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Or option 6- just wasn't the day!
 
Nice try though. Hook grip does sound painful.
badman
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Re: Personal log: stardate 230215 2017/11/30 02:36:15 (permalink)
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i dunno man, I've deadlifted 200kg a few times before, sumo once before I think.  I feel like it should be routine by now, unless my life has peaked.  Maybe it's downhill from here.  I'll give a serious try to push deadlift.  A difficult routine with a lot of work, see what happens. I will try my best. 
Taskmaster30
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Re: Personal log: stardate 230215 2017/11/30 08:34:10 (permalink)
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Big numbers there mate! Any reason you don’t use straps?


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badman
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Re: Personal log: stardate 230215 2017/12/01 00:33:26 (permalink)
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I use straps sometimes, usually if grip will be a distraction, like higher rep stuff, or rack pulls, I don't like going mixed grip on rack pulls for some reason.  Straps can be a pain sometimes tho, I don't like spending too long in the setup position.
For singles, I don't need them so I don't use them.  If I deadlifted as much as you, maybe my grip would fail but so far it hasn't.
I'm trying the hook grip for other reasons, like mixed grip, the bar never goes up straight, and when doing conventional, because the 'under' arm is always a bit narrower than the 'over' arm, it gets in the way of my knee on the setup.  
post edited by badman - 2017/12/01 01:57:33
badman
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Re: Personal log: stardate 230215 2017/12/04 02:10:06 (permalink)
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Decided to forego maxing out on squat, just didn't feel like PB was on the cards.  I could probably hit 180 based on feel.
 
I decided to have another go at making my own routine.  It's incredibly simple progression, based on a  few things I read.  5x5, 5x4, 5x3, deload.  the %ages are 60, 70, 80.  One day squat, one day front squat, one day bench, one day close grip.  the 60% seems like a warmup or deload, but I'll be increasing that week by week, and pushing harder witht he accessories.
For deadlift I have a whole different schedule that is 1 day per week, but very grueling.
 
Day 1
Squat 110kg 5x5 no belt
sissy squat station 4 x 10+10kg (at my non-regular gym and wanted to try this, good for quads)
hamstring curl 4 x 10
aductor/abductor thing - some for a few (it's not just for women!), this will hurt tomorrow.
ab wheel - 1 x 10, neglected to do this for months, and don't want doms, so will gradually increase volume.
cardio - i ran for 5 minutes then got bored.
 
I said I would be pushing accessories, and this doesn't look like much, but volume will increase.  Can't start too high and have nowhere to go.
 
 
 
 
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Re: Personal log: stardate 230215 2017/12/04 10:04:39 (permalink)
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If you’re not peaking, why aren’t you looking to up sets as intensity increases? You need to purposefully over-reach before your deload. By over-reaching you are doing more work then you can normally recover from which then the deload assists with. That additional volume will drive strength adaptations. When peaking you do the exact same thing but with intensity not volume, so you cut volume and add weight.

Something like:

5x5
7x4
10x3
Deload

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
badman
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Re: Personal log: stardate 230215 2017/12/04 11:29:46 (permalink)
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up volume and intensity at the same time?  I get over-reaching but isn't that usually at the end of a longer prep cycle rather than a 4 week linear progression? 
I'm not sure I even need the deload with program as it's written, final week will only be 120kg 5 x 3. Either skip deload and restart with more weight in week 4, or add more sets I guess.
 
Day 2
bench 90kg 5x5 (felt like warmup weight)
wide grip bench 80kg 4 x 10 (chest accessory)
Lat pulldown superset hammer curl.  4 sets to failure
lateral raise 4 x 15
hanging leg raise 4 x 6 (controlled)
post edited by badman - 2017/12/04 12:44:27
ANIMAL
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Re: Personal log: stardate 230215 2017/12/04 11:53:14 (permalink)
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Yes. As you are not peaking and you have programmed a deload every 3 weeks, to create a greater adaptation, get volume and intensity up. You are starting at 60% remember(which is basically a deload anyway)

If you just want standard linear progression with small easy incremental gains, cut the deload to every 2 cycles or so but if you put the deload in, make it count, you may as well grab some of that supercompensation that a big over-reach gives you.

Depends how greedy you are for dem gainzz. No one ever got bigger or stronger without making a face like this


Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
badman
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Re: Personal log: stardate 230215 2017/12/04 12:50:14 (permalink)
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yeah, the idea is to work harder, but not get totally banged up like the last routine, i think that schedule had like 3x a week bench 80%+ for several weeks.
I definitely don't need a deload for at least 2 months doing it this way.  i'll probably keep the same %ages but just input +5kg into the calculation and keep ramping it up. If I over-reach I'll program it in every 8 weeks rather than 4 because I don't like deloading that often.
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Re: Personal log: stardate 230215 2017/12/05 06:57:33 (permalink)
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gym cancelled today due to doms from my deload leg day.  Accessories can be painful too apparently.  Will deadlift tomorrow instead
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Re: Personal log: stardate 230215 2017/12/07 04:27:41 (permalink)
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wednesday deadlift session week 1
 
switching to conventional
 
worked up to 165kg x 3 -  felt like crap because took too long to get straps on
135kg speed dl, 6 sets of 4
125kg deficit deadlift 2 sets of 6
Shrug, 4 x 10 (i use machine)
hanging leg raise 4 x 6
facepull 4  x 10
 
Gonna do back on bench day and hamstrings on squat day.  Also this was pretty exhausting for me.
Maintaining daily ab work.  starting slow, either ab rollout 1 set at home or leg raises for set sof 6 at gym, will be incrementing reps week by week.
Speed deadlift was 67% but didn't move fast at all.  So probably I must be weak off the ground.  I always avoided deficit deadlifts in the past because they are uncomfortable, so I will maintain them for at least 6 weeks for this cycle.
 
 
 
post edited by badman - 2017/12/07 07:33:48
badman
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Re: Personal log: stardate 230215 2017/12/07 04:27:50 (permalink)
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badman
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Re: Personal log: stardate 230215 2017/12/07 08:12:01 (permalink)
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Hamstrings and upper back fried from deadlift volume yesterday, feels good mang.
badman
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Re: Personal log: stardate 230215 2017/12/08 11:10:00 (permalink)
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friday 
 
leg day 2
Front squat 77.5kg 5x5
leg press 150kg (ish) 4 x10
leg extension 4 x 10
leg raise 4 x 10
 
This is probably the easiest day, thinking of scheduling it as leg day 1 instead since its quad focused, leg day 1 is more hamstring stuff, so I want to move it to after deadlift day.
Hamstrings and upper back still sore.  Thinking of adding some active recovery light DL session into the program rather than just once per week deadlifting.  Its a work in progress.
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Re: Personal log: stardate 230215 2017/12/09 10:33:59 (permalink)
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saturday 
 
bench day 2
close grip 80kg 5x5
BOR 60kg 4 x 12
tricep pushdown 4 x 10
superset lateral raise 10kg 4 x 15
hanging leg raise 4 x 6
 
deload week over.
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Re: Personal log: stardate 230215 2017/12/09 10:39:53 (permalink)
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A speed deadlift day would do you good. Nothing has got my dead moving more then speed work. 50-60% for dubs.

Better if you have chains or bands too.. they really enforce that speed off the floor

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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badman
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Re: Personal log: stardate 230215 2017/12/12 01:25:43 (permalink)
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unfortunately don't have access to bands or chains.  , I might try to add the speed day on friday or saturday.
 
As planned I switched front squat/back squat around this week.
 
Front squat 90kg 6 x 4
leg press 4 x 10 160kg(ish)
leg raise 4 x 7
rfess bodyweight 4 x 20
Brett
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Re: Personal log: stardate 230215 2017/12/12 05:16:30 (permalink)
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All moving along here. What is the short term goals then?
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