Give me strength, or give me death!

[OnlyHuman]

Thanks OH! When's your next return to the platform?

 

 

Regionals for sure... maybe the novice prior to it as well. 

[Phedder]

Look forward to your build up!

Yesterday, also done at work between clients;

Power Snatch (With the odd OHS thrown in)
3x5x20kg
3x3x30kg
3x3x40kg

Clean and Jerk
3x3x40kg

Power Clean
3x60kg
3x70kg
3x80kg

Clean Pull
10x80kg

High bar squat
10x60kg
8x100kg
5x120kg - Traps hurt at this weight for high bar so shifted it a little lower, still higher than normal.
10x60kg


Done today at the house:

Snatch High Pull
2x3x60kg
2x3x80kg
2x3x100kg
3x3x80kg

Barbell Complex:
30kg, Romanian deadlift > Bent over row > Power Clean > OHP > Back Squat > BTN push press, repeat 5x. 1 min rest, did 8 rounds. Good wee blow out.

[Phedder]

13th Dec (Friday)

 

Power Snatch

3x3x40kg

2x1x55kg

3x1x65kg - OHS each rep. 

3x2x55kg - OHS 2nd Rep. 

 

Paused Squats

5x60kg

4x3x100kg

8x100kg - No pause. 

 

Paused Bench

5x60kg

3x80kg

4x3x100kg

 

I swear the paused bench felt easier than squats...

 

15th Dec (Sunday)

 

Lots of mobility work, went across to the field and did some conditioning;

400m run, 4 min rest. 1.36

300m run, 3 min rest, 1.01

200m run, 2 min rest, 36

100m run. 14.5

 

Then some pump/elbow rehab

Tri pushdowns - 4x20

EZ bar curls - 4x20

 

Did a little better than I'd expected with the runs, will keep those up once a week as well. Obviously want to slowly bring the times down, the 100m was about 95% effort sprint so fairly slow at that. When I was sprinting in HS think my PB was 11.6 or so? A long way off, would love to at least crack back into the low 13s over the next few weeks. 

 

This morning:

 

Power Clean and Jerks

3x40kg

3x1x60kg

2x1x70kg

1x75kg

2x1x80kg

1x85kg

92.5kg x3 failed cleans. Didn't realise I'd misloaded the bar and kept failing the cleans, then got one and realised how off balance it felt so didn't attempt jerk.

1x90kg - PB. Loaded the bar properly and got it fairly smooth. Obviously technique could do with a lot of work but a good enough base for now, would like to get 100kg by the end of Jan. Callan mentioned my jerks were more like push presses so with a bit more speed and actually dropping under the bar further this should be quite achieveable. 

 

Paused front squats

3x60kg

3x70kg

3x80kg

3x90kg

3x100kg - B

1x120kg - No pause, rack position felt way off

2x120kg - No pause, was going for at least 3 but 2 was a grind. PB of 3x5x120kg so a little annoyed. 

 

OHP

3x8x40kg

Pull ups

[Phedder]

Snatch High Pulls
3x3x60kg
3x3x80kg

Snatch Grip DL
3x5x100kg - High Pulled last rep of each set.

Conventional Deadlift - Oly shoes
5x100kg
5x5x145kg (B) - Double overhand grip, no hook. 

Bench
lots x bar
8x60kg
5x80kg
5x100kg
5x110kg
3x120kg
1x125kg - Comp rep, nice and smooth. Good to see this hasn't dropped too much, will be hunting 140 at CDs. Taken me long enough!

[Phedder]

Friday night:

 

Squats

lots x bar

2x5x60kg

3x100kg

5x3x140kg (B) - felt heavier than I'd like 

 

Barbell Complex.

Romanian Deadlift > Bent Over Row > Power Clean > Overhead Press > Back Squat > Behind the head push press. 30kg on the bar, 5 times through each round, 1 minute rests, 10 rounds. 

 

 

Saturday:

Power Clean & Jerk

lots x 20kg

3x40kg

2x3x60kg

5x2x70kg

1x80kg

Cleaned 90kg failed the jerk. I need to actually get under the bar on the jerk, it's not a push press...

 

Clean Pulls

5x90kg

6x3x120kg

12x120kg

 

Superset with bench

8x60kg

5x80kg

6x5x100kg

 

Sunday Funday (conditioning)

 

Runs/sprints

400m 1:27 - 4min rest

300m 1:01 - 3min rest

200m 35s - 2 min rest

100m 15s 

 

Farmers Walks

6x50mx40kg each hand. 

 

Good blowout, never really done farmers walks before and was good fun. Those chrome handles really challenge the grip. 

[Phedder]

3 days off coming up, so had a mammoth session:

Lots of stretching and rolling

Power Snatches follower by overhead squatting every rep:
5xbar
2x3x40kg
8x2x50kg

Squats
lots x bar
2x5x60kg
3x100kg
2x3x140kg (B)
2x5x140kg (B&KW) - Lol.
3x3x100kg - Paused
3x3x60kg - Paused

Bench
lots x bar
8x60kg
5x80kg
3x100kg
1x120kg - Paused
1x125kg - Paused and smooth
1x130kg - Paused (marginally...) and grinded. 5kg on the bench can alway mean the difference between an easy lift and almost failing, heh. But happy enough for now, with a solid build up 140kg at CDs should fall. 
2x120kg
2x3x110kg

Trap Bar DLs (I weighed the bar and found out it's 15kg)
5x65kg
3x105kg
5x145kg (B)
3x3x165kg (B)
10x145kg (B)


Lots more stretching and rolling. 

Fried 

[Phedder]

So 2 weeks off lifting while on holiday, throw in a week of food poisoning with that and my bodyweight is now sitting around 98kg, and I'm feeling pretty crap and weak. Went in Yesterday to blow off the cobwebs and get the body ready for starting a new program Monday. 

Did a tonne off mobility stuff first, then;

Squats
lots x bar
5x60kg
3x100kg
3x120kg
1x140kg (B) - Yeah...

Bench
lots x bar
5x60kg
3x80kg
3x100kg
3x110kg
3x100kg

Deadlifts
2x5x60kg
3x100kg
3x140kg
1x160kg (B)
3x180kg (B)

So starting from scratch, basically. At least this next month should see some quick progress getting me back to strength, and then time to break some new ground.

[Monarchking]

Food or alcohol poisoning? Haha. 

Na dam that sucks big time. Won't take long to bounce back

[Phedder]

Definitely food poisoning, though was feeling mostly good new years eve so had a semi-big one (still not what I was planning on having haha) and think that set me back a few more days *dash1*

Hopefully it doesn't take long to bounce back, last year as a junior and I've got a lot of targets to hit! Just need the body to hold together.

Operation Rebuild - W1D1

Squats
lots x bar
5x60kg
3x100kg
5x120kg @7
4x5x130kg (B) @8,8,8.5,8.5. 130 being hard is humbling. 

Deadlifts 2ct Paused below knee
5x60kg
3x100kg
2x3x120kg @6
3x130kg (B) @6
3x3x140kg (B) @7,7,7.5 - Kept these easy as first time every doing paused deadlifts, felt really good and can tell it will have a good carry over. All double overhand no chalk, will stick with this as long as I can. With chalk should be good up to 180 or so before hooking/mixing. 

Ab wheel 3x10
SS
Hardcore Planks
3x30secondish. 

That's all. I was planning on doing front squats and glute hams as well, but tweaked my adductor a little on my last set of squats, and then my left lat started straining on deadlifts too. Need to ease into it a bit more.

[Phedder]

Operation Rebuild - W2D2

Comp Bench - Paused all reps.
lots x bar
5x60kg
3x80kg
6x3x100kg @8-.8.5s

2 Board - Paused Reps
4x5x110kg @8s - Wanted 5 sets but my shoulders were really aching so pulled back.

Chest supported row
3x12x25kg
2x10x35kg

Lat Pulldowns
3x12x40

Face Pulls
3x12x80

Wanted a little overhead pressing and pull ups in there too but shoulders complaining. Guess it'll take a few weeks to build up some tolerance again, my legs are wrecked from yesterday which is something I haven't felt for ages. Smolov, not even a tinge, take 2 weeks off and I'm hobbling around haha.

[Phedder]

Operation Rebuild - W2D3

Deadlifts - Speed work up.
10x60kg
3x100kg
7x2x140kg (B) - @6s-7s
2x170kg @8
2x190kg @8.5
1.5x200kg @10 - Rushed the 2nd rep and let the bar get way out in front, didn't want to grind it.

Paused Squats
lots x bar
5x60kg
3x100kg
6x3x120kg (B) @8s

Romanian Deadlifts
3x8x100kg

Paused Front Squats
5x60kg
5x70kg
5x80kg

First good session back, felt nice to get through plenty of volume

[Phedder]

Operation Rebuild - W2D4

Friday evening:

 

3ct Pause Bench

lots x bar

8x60kg

3x80kg

6x3x100kg @ 8-8.5s. Really happy with these, on tuesday I did 1 count pauses with the same weight and difficulty. Add 2 extra counts, no worries.

 

Chain Bench

3x3x100kg + 20kg chain @8.5, 9, 9

3x3x95kg + 20kg chain @8, 8.5, 8.5

 

Chest Supported Row

12x25kg

3x10x35kg

 

Inverted Rows

4x10

SS

Chin ups

4x5

 

 

Saturday, 'extras' day. W1D5

 

Power Snatch + 3 Overhead Squats

3+9x20kg

4x1+3x40kg

1+3x60kg

 

High bar squats

10x60kg

3x8x100kg

SS

Bench

10x60kg

3x8x80kg

 

Circuit 4 times through

Pull ups x8

Overhead Press 8x40kg

Wide Push up x8

Reverse Sled Drag, 2 Lengths (40m?) at 120kg. 

[Phedder]

Operation Rebuild W2D1 - Broken again.

 

Woke up this morning and my lower back just wasn't playing ball, tight and achey. Did a tonne of mobility stuff but it didn't help that much

 

Squats

lots x bar

5x60kg

3x100kg

3x120kg (B)

2x3x130kg (B) - Called it there, felt uncomfortable even unracking the bar.

 

Sumo Deadlifts - Supposed to be paused conventionals but played it safe.

5x60kg

3x100kg

5x3x140kg (B) - These actually felt mostly okay on the back, but my technique was definitely slipped not doing these recently.

 

Front Squats

3x5x60kg - Very achey again.

 

GHRs

3x10xbw. 

 

Hopefully it feels right for Thursday, I've been stretching and doing activation work all day which has helped but still not great. 

[Phedder]

Operation Rebuild - W2D2

1ct Pause Bench
Lots x bar
10x60kg - No pause
4x80kg
4x100kg @8
4x105kg @9
4x4x102.5kg @8s-8.5s

Very Happy with those, up in weight and an extra rep from last week.

Paused 2 board Bench
3x110kg @7.5
4x3x120kg @8.5s

Chest supported Row
12x25kg
4x10x35kg

Pull up
3x8
SS
Hardcore Planks
3x45 sec.

Face Pulls
3x15x100lb
SS
Tri Extensions
3x15x100lb

[Phedder]

W2D3

Deadlifts
lots x bar
8x60kg
5x100kg
3x140kg (B)
2x160kg
2x2x185kg @8, 9
2x2x175kg @8s

Focusing on trying to stop my hips rising, need to be a little more patient off the floor and involve my quads a little more. Work in progress here.

Squats
lots x bar
5x60kg
3x100kg
3x120kg (B)
3x140kg @8
3x150kg @9
5x140kg @9

Happy with these, heaviest I've gone in 8 weeks or so, and after deadlifts as well. Will try multiple sets around 150 next week, maybe feel out 160 too. Slow and steady. 

Front squats
6x60kg
6x80kg
6x100kg (B) @9

Reverse Hypers
2x15x50lb

[Phedder]

Catch up:

 

Friday - W2D4 - Quick session done at work in Jville, didn't have time to get to the house. 

 

3 count paused bench

lots x bar

8x60kg

3x80kg

2x100kg

2x2x110kg @8, 8.5

2x2x105kg @8, 8

 

Bench against blue band (Instead of chains, approx 25-30kg at the top I'd say?)

5x60kg

3x80kg

2x3x100kg

1x110kg

3x100kg

8x100kg - Band off. 

 

Pull ups

4x10

 

Rear Delt cable flies

4x15x10kg

 

 

Saturday W2D5

 

Front Squats

lots x bar

5x60kg

5x80kg 

5x100kg (B)

1x120kg @7

2x5x100kg

 

Bench

lots x bar

5x60kg

5x80kg

5x100kg

1x120kg @8

2x5x100kg

 

Big Tire Flips

10 flips, approx 30 sec rest between flips. First time ever doing these, loved them. Got through the first 3 fairly quick, but then my forearms started cramping. Having to flex my wrists to grip the tire and then lift was pretty rough on them, so then rested a bit between each rep. Something to work and build on.

 

Pull up

3x8

SS

Face Pulls

3x15x120lb

 

Then 50 reps of curling the Eleiko bar out of the new Eleiko rack. I just couldn't resist, then had to txt PT to make him jealous

 

Monday W3D1

 

Squats

lots x bar

8x60kg

3x100kg

3x120kg

5x3x140kg (B) @8s

10x100kg

 

Wanted to go heavier with the squats but it still feels like I've got no real power, weight moves fine and reps in the tank but no where near the speed that should be there. 

 

Deadlifts paused below the knee

8x60kg

5x100kg

2x3x140kg (B) @7.5s

2x3x150kg @8, 8.5

2x3x140kg @8, 8

 

Paused the last set just off the ground after chatting with Costa, feels like I'll get more from that. Below the knee felt mostly in my back, off the floor I had more tension through my whole body. 

 

Front Squats

5x60kg

5x80kg

2x5x100kg Drop set Back Squat 2x5x100kg

 

Tuesday - W3D2

 

Comp Paused Bench

lots x bar

8x60kg

3x80kg

2x100kg

3x2x115kg @8, 8.5, 9

3x2x112.5kg @8.5s

 

2 Board Bench

3x3x120kg @8, shoulder started playing up so called it.

 

Chest supported row

12x30kg

2x10x40kg

 

Log curl and press

3x8x40kg

 

Lat Pulldown

12x50kg

12x60kg

12x50kg

 

Face Pulls

15x100lb

2x15x120lb

 

[Phedder]

Another week without logging, whoops.

 

Last Thursday 

 

Deadlifts

lots x bar

8x60kg

3x100kg

2x140kg

1x160kg (B)

3x180kg  @8

0x202.5kg - Failed this twice, 77% of my max. Wtf. 

1x180kg @7

5x160kg @7

 

Paused Squats

lots x bar

5x60kg

3x100kg

2x3x120kg (B) @8

2x3x125kg @8.5

5x125kg - Not paused

3x140kg - Not paused @8

 

Romanian Deadlifts

10x60kg

3x10x100kg

 

Paused Front Squats

3x60kg

3x80kg

3x3x100kg (B)

 

Friday 

 

3 count paused Bench

lots x bar

5x60kg

3x80kg

3x3x100kg @8s

2x3x105kg  @9s.

 

Add 20kg chain, touch and go for speed

6x2x70kg +C

2x90kg + C

2x100kg + C - Slowed down a bit here so called it.

 

Pull ups

4x8

 

Inverted Rows

4x12

 

Lat Pulldowns

3x15x30kg - Very slow and squeezing at the bottom, depressing the scaps. 

 

Saturday

 

Bench - Superset with squats

lots x bar

8x60kg

5x80kg

5x100kg

4x8x80kg

 

Front Squat

5x60kg

5x80kg

3x100kg (B) - Nope, quads way too tight and just felt off.

 

Back Squat

4x10x60kg - Just working ROM. 

 

Tire Flips - Much better than last week, forearms weren't cramping. Will work up to 5x5 in a few weeks.

2

3

4x2.

 

 

Monday 

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B) @7.5

3x145kg @8

3x150kg @8

2x160kg @9

5x140kg @9

 

Sumo Deadlifts - Hook Grip

lots x 60kg

3x100kg

4x3x140kg (B) @6-7s - Speed.

3x160kg (B) @7.5

8x140kg (B) @8 - Straps.

 

Sumos feeling good, weight felt light (as it was...) but groove was consistent and didn't feel the back loading at all. Will slowly climb these up, but I'm confident they'll improve again quickly.

 

Front Squats

5x60kg

5x80kg

5x100kg - Drop to 5 back squats.

 

GHRs

3x10

 

Tuesday - Today

 

Comp Bench - First reps paused

lots x bar

5x60kg

3x80kg

5x100kg

3x110kg

2x2x120kg @8.5, 9

3x110kg @9

 

2 board 

3x120kg @8

3x130kg @9

3x120kg @8.5

 

Chest Supported Row

12x25kg

3x8x40kg

 

Pendlay Rows

3x5x40kg - Na, don't like these. Could be my hammies and back were tight but just felt wrong.

 

Seated Cable Row - Both slow and squeezing to depress scaps.

3x15x40kg

SS

Lat Pulldown

3x15x40kg 

 

Face Pull - With external rotation.

3x15x80lb

SS

Tri Pushdowns

3x20x80lb

 

Later at workl

Rear Delt Cable Flies

3x15x10kg

SS

Pull ups

3x8

[Phedder]

Thursday:

 

Deadlifts

10x60kg

3x100kg

3x140kg

3x160kg (B)

3x180kg @8

3x180kg @8

5x180kg @8.5

 

Paused Squats

2x5x60kg

3x100kg

3x120kg (B) @7

3x130kg @7.5

3x140kg @8

1x150kg @8

 

Max reps 100kg squats in 2.5min. 

Did 5x5x100kg, 5 reps every 30 seconds. 

 

Happy with this session, conventional deads feeling solid again, held position well off the floor making for an easy lockout. Will give 190 and 200 and nudge next week, but will also try up to around 180 Sumo in my 1st lower session. Paused squats felt fantastic too, struggling with repping 140 a few weeks ago and now pausing it with ease felt great. Sets and reps at 150 next week.

 

Friday evening

3 count Bench

lots x bar

5x60kg

3x80kg

3x100kg

2x110kg

2x120kg @9.5 - First rep felt great, but 2nd one slowed right down. Doubt a 3rd was there.

2x115kg @9

2x110kg @9

 

Max reps 100kg bench in 2.5 min

5,5,4,2,2. Harder than I thought it was going to be but I was quite fatigued, normally can rep 10 easily but even the 5s felt slow. 

 

Chest supported row

12x25kg

3x8x40kg

 

Lat Pulldown

4x15x40kg

 

Pull ups

4x5

 

Face Pulls

20x80lb

15x110lb

3x15x140lb

[Phedder]

Time to start logging again! I've been training the whole time, but working my way back was nothing exciting. Still isn't really, though I'm doing the smolov base for squats and smolov jr for bench to peak for CD champs on April 5th. Recent best lifts before smolov have a been a smooth 180kg squat (heaviest raw in 4 months, sadly) 4x125kg bench, and an easy 220kg deadlift double. My best raw total is 600kg, I could see myself going anywhere between 590kg-610kg in April, so hopefully a few PBs, but if not I should have some solid momentum into the rest of the year. 

 

Anyway, first week of smolovs went like this:

 

Monday

Squats

4x9x130kg

Bench

6x6x90kg 

 

Done in about 35 minutes. Had to wait for the fridge guys to come and they were later than expected, so very little time to train. Was supersetted and felt like cardio.

 

Wednesday

Squats

5x7x140kg

Bench

7x5x95kg

 

 

Friday

Squats

7x5x147.5kg

Bench

8x4x100kg

 

Saturday

Squats

10x3x157.5kg

Bench

10x3x107.5kg

 

In general, bench is feeling very easy and squats relatively hard, even though the numbers I've put in for bench are much closer to a true max than my squat. Last week was quite hectic so most training sessions were rushed, not a lot of time for accessory work, though I kept up enough upper back and core stuff for balance. This week I'll manage more accessory work, along with much more mobility work. 

[ohjoshua]

Bro your training looks like hard work. That last we high volume and high frquency how do u motivate your self to do such a hard boring workout

[Phedder]

I just love the challenge. And it's always worked well for me in the past to peak into competition, and with things not having gone the greatest the last few months, it's somewhat of a quick-fix to get me ready haha. 


Squats
lots x bar
10x60kg
3x100kg
1x140kg
4x9x140kg (B) - First 2 sets were @9, a bit rough. Wa got out the camera, 3rd set @7 haha. Could done 5 more I reckon. 

Bench
lots x bar
10x60kg
3x80kg
6x6x95kg

Face Pulls
3x15x100lb

Later at work did some rear delt work and abs.

[Phedder]

 

Yesterday - 

 

Squats

lots x bar

5x60kg

3x100kg

1x140kg (B)

5x7x150kg (B) - @9s, these were a bit rough. 

 

Bench

lots x bar

8x60kg

3x80kg

7x5x100kg @7s-8s. Bench still feeling really easy which is good, but shoulder a little iffy.

 

Did some dragonflags on the bench messing around too. 

 

Later at work;

Deadlifts

lots x bar

10x60kg

3x100kg

2x140kg

2x180kg (B)

1x200kg

1x220kg @7

1x230kg @8

 

Stoked with the deadlifts! Just wanted to make sure my grip was still okay and groove the movement a little. Was planning on 220 as long as warm ups felt good, and the 220 flew up laughably easy. Threw on 230 just to go over 500lb for the first time in months, also flew up like nothing. Could be looking at a deadlift PB at CDs too. 

[Phedder]

Slack with logging...

 

Friday

 

At work 

Rotators 3x15

Face Pulls 3x15

 

Bench

lots x bar

8x60kg

3x80kg

1x100kg

8x4x107.5kg

 

Superset with Rear Delt Flies, 10x12x8kg

 

Squats done later at The House

Lots x bar

8x60kg

3x100kg

1x140kg

1x170kg (B)

7x5x160kg (B)

 

Saturday

 

Squats

lots x bar

10x60kg

3x100kg

1x140kg (B)

1x160kg (B)

1x180kg (B) @8 Easy, but I wasn't focused so form was a bit off.

10x3x170kg (B) @8.5-9s. Really happy with how this went, definitely a rep in the tank each set, possibly 2. 

 

Bench

lots x bar

8x60kg

3x80kg

1x100kg

10x3x112.5kg @7-8s, easy, some sets felt like speed work. Shoulder wasn't playing up so meant I could drive 100% from the chest, instead of more like 80% for the first 3-4 inches. 

 

Farmers Walks - 20m.

2x1 Lengths 72kg (empty B52s)

4x1 Lengths 92kg 

 

First time doing anything heavier than the empty B52s, felt like I needed to do something for my grip. Felt good but a little unstable, upper back paid for it the next 2 days!

 

Monday 

 

Squats

lots x bar

10x60kg

3x100kg

1x140kg (B)

1x160kg (B)

4x9x145kg (B) - Good, felt better than last weeks 140s.

 

Bench

lots x bar

8x60kg

3x80kg

6x6x100kg - Easy again, shoulder a tad buggy but generally good. 

 

Chest supported row

15x25kg

2x12x35kg

 

Pull ups

4x5

 

High Cable Row

15x100lb

3x15x140lb

 

In in the morning for 5x7 squats, 7x5 bench, and some low volume deadlifts working up as heavy as I'm comfortable going. 

[Pseudonym]

Hey, I just saw this journal was active again. Welcome back!

[Phedder]

Hey, I just saw this journal was active again. Welcome back!

Thanks, always lurking though! Just couldn't be bothered logging when the weights weren't up to par, finally feeling better with my lifting again!