I have no idea what's going on anymore.

[Big john]

nice work on the deads Pman. great stuff

[steak]

strong little focker 8)

edit: did you ever get round to deciphering all those sheiko templates on ampedtraining.com?

[Optimass]

210 for 5 ... awesome. little shimmer at the knees on the last two before they locked - perhaps had 1 or 2 more?

[ThePman]

edit: did you ever get round to deciphering all those sheiko templates on ampedtraining.com?

I've got the big spreadsheet w/ all the available templates in it, sitting here on my hd. I can upload it if you want it.

210 for 5 ... awesome. little shimmer at the knees on the last two before they locked - perhaps had 1 or 2 more?

That set was a lot harder than it looked on video. I was debating even doing the 5th rep, but my last go-round w/ 210 was 4 reps in January, so I had to beat it. Six might have been possible, but I really wasn't up to pushing it that much

***

Tuesday I did...OHP, DB bench for high reps w/ 30kg DBs (really liking these), chins w/ +35kg for 10 singles, and DB rows w/ 42kg for high reps.

Today:

Squatted a lot of sets, heaviest were 110x3, 120x3, 130x3, 135x3, 140x3, 145x3

No real pain to speak of in the right leg, feels like that same old tendinitis and knee-clicking, but no signs of impending quad doom.

Speed DL + doubled minis, 125 x 10 singles

GHRs, 4x8

Leg raises, 3x10

Also knocked out a chinup w/ +40kg just to get on the record board at work. I might have +50 in me on these now.

[ThePman]

No pretty video for today. I'm moving into a new cycle and this is the transition. Not quite a deload but definitely a lighter week and switching gears a little.

Tonight:

Suspended GMs, 60x5, 80x3, 90x3, 100x3, 105x3

Semi-SLDL from block, 60x8, 100x8, 140 2x8

couple sets of the ab-wheel

I ghetto-rigged some heavy-duty tie-downs to hold the bar for the GMs just under navel height. Worked pretty well, and this feels like an exercise worth strengthening. I left a lot in the tank, but 105 was still pretty rough; that first rep is killer.

The (semi-)stiff legs were nice, got a pretty good thrashing in the low back, glutes, and hammies.

Haven't decided if I'm going to go full-on ME rotation or try to bump these up; I've got a few other exercises I want to start hammering, so this one may start cropping up every 3rd or 4th week.

[rose]

that first rep is killer.

I understand this fathom or in other words :nod: Ghetto rigging FTW

[steak]

some heavy-duty tie-downs to hold the bar for the GMs just under navel height.

been using the blue bands for these from time to time :nod:

eases the pain a tad coming out of the hole

[ThePman]

Yeah reverse-band stuff is nice, that's on my ME pulling rotation for sure

Still doing my deload/muck-around week while I decide how I want to proceed. I think my body could use the break, but I've been so hung up on the "just go train and hell with recovery" kick lately. meh.

Did a warmup of GHRs + crunches, 3 sets of each

Weighted neutral-grip chins, +15 6x3

Bench, up to 90 3x3 <- strength was fine here, it was the right shoulder acting up a tad that made me stop at three sets

1A. one-arm BB shrugs, 50 2x8

1B. one-arm DB military, 20 2x8

2A. fatbar EZ curls, 2x10

2B. pushdowns, 2x10

I also might have done a set of fatbar preacher curls and two sets of overhead pushdowns. Might.

[ThePman]

This ended up being a nice little deload week for me. Nothing really planned, just went as I felt like it.

I've been absolutely starving the last few days. This always happens when I deload; I think it's to do with supercompensation or adaptation or whatever they call it. The rebound that happens when you back off after hard training.

I've been putting back huge amounts of beef and it's barely made a dent in my hunger, so I've ended up migrating to carbs and junk (aka pies and Cookie Time and ice cream). I know I'm gonna be over 90kg when I get back to lifting on Monday. Can't say I'm all tore up about it though. I probably need it.

[ThePman]

Getting back to it tonight, and I think I got my plan sorted. I hope.

Reverse band DLs w/ greens, lots of warmups to 180, then singles w/ 200, 210, 220, 230, 240, 250, and a backoff at 225. Band tension dropped out right at the knees, so this was great for the top-end.

RDLs, 100 3x8

1A. OHP, 52.5x3, 55x3, 60 3x3, 55x3

1B. Chins, +15x3, +20 5x3

[Big john]

good to see you back at it pman..some nice work on those singles ...big numbers :nod:

[SoaringSwine]

You must have had the pins fairly low to loose tension at the knees? How much do you estimate off the floor?

[Growth]

I lol'ed for a long time at roundbackers unite haha.

Great job man!

<3 vid journals! /popcorn

Remember, observations are what drive the model; the model doesn’t dictate reality.

^ real talk

[ThePman]

You must have had the pins fairly low to loose tension at the knees? How much do you estimate off the floor?

I put the pins right around the top of my head, and I'm like 5'9, maybe 5'8. My greens are also from 2003

60 was firmly on the floor though. No idea how much it was helping besides that.

[ThePman]

Getting some momentum back behind me now.

Warmup w/ 3 sets of GHRs and abs

1A. Squats (med, 60-70%), 97.5x3, 105x3, 110 3x3 @7

1B. Bench (hvy, 70-80%), 87.5x3, 95x3, 100 3x3 @8, 90x3

One-arm BB shrugs, 50x8, 55x8

DB Bench, 36x16

DB row, 44x12

[ThePman]

Had a busy night yesterday and forgot to update:

Push Press, 70 4x3

Speed DL + minis, 115 x 6 singles

DB overheads (one-arm), 2x6

Pullups, 4x1/2/3/4

Then later I did a badass arm-pumping session while I was killing time.

I went back to quad minis on the DLs and dropped the % back. I'm figuring this is adding in the range of 90-100 at the top. Killer at lockout but getting great speed and follow-through.

[ThePman]

Tonight:

Warmup w/ 3x8 GHRs + abs

1A. Squats (hvy, 70-80%), 110x3, 120x3, 130 3x3

1B. Bench (med, 60-70%), 75x5, 82.5x3, 87.5 3x3

DB (Kroc) rows, 48kg x10

Some shoulder-girdle corrective stuff

1 Whopper and 2 cheeseburgers

Ice cream

[SoaringSwine]

Squats are slowly creeping back up. How's the quad feeling?

[ThePman]

It feels okay during the sets. There's still some occasional pain and (I think) bruising from time to time between workouts, enough that I really don't want to do much work over 130 for the moment. I don't mind an occasional set of 140+ every other week or so. I may be too cautious with it, but I really really don't want it to pop again.

[ThePman]

Came into Monday with a pretty decent hangover, which I managed to kill by mid-afternoon so workout wasn't affected.

Snatch-grip DLs, warmups up to 180 (all hooked), 200x1, 210x1, 215x1 (regular conventional just to piss off a guy at work), 180 2x1 All sets after the first 180 and the 215 conventional were done w/ straps, cause my hook grip isn't up to snatch-gripping much over that.

Narrow GMs, 60x6, 80 2x6

1A. OHP, 60x3, 65 4x2

1B. Chins, +20x3, +25 4x2

[steak]

Came into Monday with a pretty decent hangover

getting tanked on a sunday night mate its a whole new level. is this the momentum you speak of :grin:

[ThePman]

Getting tanked is 34534% more anabolic than staying sober

[slo_firo]

getting tanked while lifting heavy stuff is good fun

[ThePman]

Lifting today:

1A. Squats (med 60-70%), 97.5x3, 100x3, 110 3x3

1B. Bench (hvy, 80-85%), 100x2, 107.5 2x2, 100 2x2

One-arm BB shrugs, 60 2x6, 50x8

DB BP, 36x18

DB rows, 44x15

Last three exercises were all done as alternating sets as well.

I did squats w/ a band around my knees, since Reuben said it helped him out after his own knee injuries. Sure enough it seemed to help keep me more together at the bottom, a little bit more spring and less of that wobbly feeling from the quad, so it's worth keeping the band on for the next little bit to see.

Bench didn't go so well, I'd planned to do more sets at 107-110, but the right shoulder wasn't having it. Oh well.

[Tonka]

Lifting today:

1A. Squats (med 60-70%), 97.5x3, 100x3, 110 3x3

1B. Bench (hvy, 80-85%), 100x2, 107.5 2x2, 100 2x2

One-arm BB shrugs, 60 2x6, 50x8

DB BP, 36x18

DB rows, 44x15

Last three exercises were all done as alternating sets as well.

I did squats w/ a band around my knees, since Reuben said it helped him out after his own knee injuries. Sure enough it seemed to help keep me more together at the bottom, a little bit more spring and less of that wobbly feeling from the quad, so it's worth keeping the band on for the next little bit to see.

Bench didn't go so well, I'd planned to do more sets at 107-110, but the right shoulder wasn't having it. Oh well.

Well done bro, I found that my weak leg took a little longer to recover after the 1st comp this year (and 8 week cycle) and because of that Im still using the band around the knees on the RAW squats. On the odd occassion I will still use it when I have wraps on as well. Sorry to hear about the shoulder, hope it isnt serious to hold back the benching. Stay strong bro!