kiwithor Posted November 5, 2014 Author Report Share Posted November 5, 2014 w1 d3 Sumo dl 150x1x10 Squat 60x3 100x3 140x3 LPD 4x8 SCR 4x8 Good girl/bad girl machine 100 reps each Pushdowns 100reps Deadlifts were crisp and snappy today considering its the third day in a row of doing them. Starting to get residual glute doms but that is to be expected. Did some low volume squats just to test the waters. I want to put all my effort into pulling a big dead a tthe end of this cycle and I feel excessive squatting will hamper my recovery ability with the high frequency deadlifting. I have upped my protein and fat intake to help with the volume. BW currently 90kg. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 9, 2014 Author Report Share Posted November 9, 2014 Top sets from last days of 1st week Bench - 85x4x8, 90x3x10 deadlift 160x1x8, 170x1x8 W2 d1 Bench 80x6x6 Deadlift 135x1x15 Hurt my hip last week chasing a guy down after a pursuit and it still hasnt come right so I pulled the last 5 reps conventional and they were all super quick. Will swap to conventional for the time being. Quote Link to comment Share on other sites More sharing options...
ThreeWhiteLights Posted November 10, 2014 Report Share Posted November 10, 2014 Hurt my hip last week chasing a guy down after a pursuit and it still hasnt come right so I pulled the last 5 reps conventional and they were all super quick. Will swap to conventional for the time being. 2 ply out of a monolift to 6 inches above parallel for you now Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 11, 2014 Author Report Share Posted November 11, 2014 Hurt my hip last week chasing a guy down after a pursuit and it still hasnt come right so I pulled the last 5 reps conventional and they were all super quick. Will swap to conventional for the time being. 2 ply out of a monolift to 6 inches above parallel for you nowNever....bench specialist? hahaW2 d2Bench 85x5x7Deadlift 145x1x12 Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 18, 2014 Author Report Share Posted November 18, 2014 Into week 3 of deadlift destroyer programme. Top sets today bench 90x5x7 and deadlift 150x1x12 with 30s in between sets. Working on a few technique changes with deads. Good thing I have 5 days a week to practice them! Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 18, 2014 Author Report Share Posted November 18, 2014 w3 d3 Deadlifts 160x1x10 Thats all I have time for today. Grip started to struggle on the last few reps, callouses are starting to hurt and tear. Two heavy days left then a light week next week. Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted November 19, 2014 Report Share Posted November 19, 2014 damn, deadlifts all day everyday keep it up bro Quote Link to comment Share on other sites More sharing options...
kiwithor Posted November 24, 2014 Author Report Share Posted November 24, 2014 Came down with a chest infection middle of last week, missed last two heavy days. W4 D1 Bench (feet up, paused) 20x20 40x8 60x8 70x8x3Deadlift 60x10x3 Mucked around with a bit of squat work to finish. Need to loosen up in the hips. Just an easy week this week, 3 deadlift sessions super light then one more heavy week leading in to the test. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted December 3, 2014 Author Report Share Posted December 3, 2014 w5 d1 2/12 Bench up to 120x1Deadlifts 140x1x15 w5 d2 3/12 Deadlifts 150x1x12 Last heavy week and testing next week. Starting next bench program tommorow based off what the great Doug Young use to do. The summer of bench and deads begins! Looking forward to testing next week. Technique has dialed in heaps and reps are feeling quick. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted December 5, 2014 Author Report Share Posted December 5, 2014 Yesterdays session Bench up to 115x1 80x13 60x14Deadlift 160x1x10 Todays Deadlift 170x1x5 180x1x5 combined the last two days of this program so I have an extra day off deadlifting before testing next week. All reps were quick. Fastest reps Ive done at 180 ever. This has been a tough program but it goes to show that you can hit a lift more frequently than you think. The keys for this program I think have been dropping squat volume to the bare minimum, cutting assist work down to focus more energy on the lift you are trying to bring up. Next lift to focus on is the bench which has become pathetic over the last few months. In the new year Ill see what comps I want to do and build a plan from there. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted December 8, 2014 Author Report Share Posted December 8, 2014 8/12 Start of bench cycle (dead and squat will start next week) Bench press MG (paused) 75x10x2Close Grip (paused) 65x10x2Wide grip (paused) 60x10x2Abs 50 reps Weights were light, but I fatigued pretty quick. Training full time at home, so theres not a lot of options regarding assistance work. Will bump up the volume of pressing to compensate. Quote Link to comment Share on other sites More sharing options...
kiwithor Posted December 14, 2014 Author Report Share Posted December 14, 2014 Deadlifted 220 sumo today missed 230 in my deadlift test, weighed in 90kg. Pretty disappointed but back on the grind tomorrow. Goal over summer is to increase size (up to 95-96kg) and get get these lifts moving up! Quote Link to comment Share on other sites More sharing options...
kiwithor Posted December 15, 2014 Author Report Share Posted December 15, 2014 w1 d1 summer buildup Squats 60x5 80x3 100x3 110x3 120x3CGBP (paused) 60x6 70x6x3 70x13BTN press 40x10x4Side raise 10x10x4Rear raise 10x10x4Overhead extension 50repsPushups 50reps Good session. Focused on getting proper depth on squats, easy weight. Will ramp up each week til I get back to what I was doing a few months ago. Bench is a bit iffy atm very weak. Going to play around with my assistance exercises to see what fits best with my home set up. Quote Link to comment Share on other sites More sharing options...
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