What a fantastic session! That's some serious weight for paused dl, not to mention the ss bench! Must be a good feeling after the recent hip issues. Seems like your intuition on when to back off is really working.
|
-
11-01-2015, 10:03 PM #2491If you like to deadlift, we'll get along great!
Workout journal: http://forum.bodybuilding.com/showthread.php?t=165955841
-
11-02-2015, 02:24 AM #2492
-
-
11-02-2015, 06:24 AM #2493
-
11-02-2015, 12:09 PM #2494
-
11-02-2015, 02:35 PM #2495
lots of solid PRs in here, good stuff!
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
11-08-2015, 10:32 PM #2496
Week 14
Monday November 2
@ PRSC
Pin Squats
3 @ 185
3 @ 205
3 @ 225
3 @ 235 - rep PR
my hamstrings were still absolutely wrecked from Saturday. they took about a week to fully recover, lol
Tuesday November 3
@ PRSC
Comp Bench
3 @ 145
3 @ 137.5 (x3)
5-Count Negative Sumo
5 @ 225 (x3)
3-Count Pause Bench
3 @ 135 (x3)
Thursday November 5
@ PRSC
Comp Squat
3 @ 225
3 @ 240
3 @ 250
3 @ 255
1 @ 260
3 @ 240 (x3)
thought I had 260 on the bar for the 255 set but realized after I misloaded it, and then didn't have it in me to do a full triple with 260 right after. oh well.
2-Count Pause Bench
some, can't remember
back accessory
Saturday November 7
@ PRSC
Sumo Deadlift
2 @ 275
2 @ 315
2 @ 335
1 @ 350 (x2)
2 @ 325 (x4)
was hoping for a straight up double at 350 but I got too far over the bar on the second rep and couldn't finish, so I put it down and then did it again. still very happy to have pulled 350 twice on what was actually a bad day - I had to belt up at 275 because things felt so off, I usually don't bother till 315 or later.
Slingshot Bench
raw warmup
2 @ 140
2 @ 147.5
1 @ 150
add SS
2 @ 165
1 @ 185
2 @ 175 (x5)
banded pullups, DB bench, SA DB rows
peaking is the best, it's so fun to hit a stack of PR's after slaving in the salt mines for your regular training cycles
uh, thanks?
oh thank you, I <3 deadlifts. having your own gym is so great, but you'll have to recruit some good training partners - they add so much to the experience.
haha, slowly but surely eh?
thanks Northy, good work on your meet and you still outpull me... for nowtraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
-
11-08-2015, 11:00 PM #2497
-
11-09-2015, 10:57 PM #2498
Week 15 Day 1
Monday November 9
@ PRSC
Pause Squats
3 @ 225
3 @ 235
3 @ 240 (x5) - rep PR
no SBDs today because they wouldn't fit over my thermal leggings. realized after filming my 235 set that I've been letting my stance creep out too wide... AGAIN. fixed that and then 240 was a breeze
2-Count Pause Bench
2 @ 136 (x5)
totally half-assed the bench - I train late due to working long hours and we discovered 2 weeks ago when it suddenly got cold that the heat in our new gym doesn't work -_- so by the time I get to bench, it's like I'm lifting in an ice rink and I just want to get the hell out of there
SA DB rows 50's x 10 per side x 5
haha, it feels good for about half a second... then my 63kg training partner does 185x3 raw and I am shamed againLast edited by izzygrant; 11-09-2015 at 11:06 PM.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-10-2015, 11:28 PM #2499
Week 14 Day 2
Tuesday November 10
@ PRSC
Comp Bench
2 @ 136
2 @ 143
2 @ 147
1 @ 155 - PR
2 @ 155 - rep PR
2 @ 150 (x3)
finally got that 70kg up... for a double! I freaked out on the first set and lost the second rep but my training partner convinced me to try again and it went the second time
Pause Deadlift
2 @ 275
it was too cold by this point, I had to bail. pretty mad about the situation with the lack of effing heattraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-10-2015, 11:51 PM #2500
-
-
11-12-2015, 05:58 PM #2501
-
11-13-2015, 05:47 AM #2502
-
11-13-2015, 06:43 AM #2503
That's what I like to see. A good bench session followed by 1 set of deadlifts and leaving because deadlifts aren't important.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
11-13-2015, 12:23 PM #2504
Woah on that double! love that you got it for a PR single and then a double right after in the same session. Awesome of your training partner to see that you had that and get you to do it, confidence really is everything on bench
I hear you on the cold gym. I suppose it is really open in there so space heaters won't help much? I put space heaters on a timer in my basement gym and they do ok but it is probably a lot smaller than they space you have to heat.CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
-
11-14-2015, 11:59 PM #2505
Week 14 Day 3 & 4
on Thursday there was a big storm here. I went in to do my session, huddled in front of a couple space heaters, and as I was warming up, I noticed water seeping from under the overhead rollup door jamb and underneath the nearest platform. as I scrambled around with a broom outside in the pounding rain, with no boots or jacket, trying to find whatever drain was clogged so I could unblock it, the water started pouring into the gym and was all over the entire floor and under our 4 wooden platforms in minutes. turned out the drain wasn't clogged, it just literally could not handle the two foot deep lake that had formed in the parking lot purely from how hard it was raining. so I called one of my gym partners in tears and he raced over with sandbags from Home Depot. after we stopped the deluge, we had to shopvac up all the water, flip our platforms up against the walls to dry, set fans on them and move all our equipment up into the higher back section of the warehouse which didn't get wet. by that point it was past 11 and needless to say I did not lift. miraculously, nothing seems to be ruined. don't open a gym.
Friday November 13
@ PRSC
Comp Squat
2 @ 225
2 @ 245
2 @ 260 - rep PR
2 @ 250 (x3)
I dislike lifting on Fridays as a rule because I'm always so tired from work, and never more so than after an 11pm night before dealing with floodwaters. this was less than I was hoping for as a top double, but still a PR and under the circumstances I suppose I shouldn't complain.
Saturday November 14
@ PRSC
Sumo Deadlift
2 @ 315
2 @ 335
2 @ 350 - rep PR
2 @ 325 (x5)
this was very nearly a disaster - I warmed up to 275 and my right hip was giving me static, caving in on the left side and shooting weakness down my adductor. couldn't pull 315. went back and did some art with the rumble roller trying to realign things, then sat in front of the space heater for a bit to try to warm it up, because the cold is a really big problem for keeping everything supple and functional. luckily, things went much better the second time around and I got a fast, proper double with 350. again I was hoping for a little more, but in the circumstances I'll take it.
1 Board Bench
w/u
2 @ 136
2 @ 141
2 @ 146
add 1 board
2 @ 156
2 @ 161 - rep PR
2 @ 163 (x4) - rep PR
banded pullups till my lats burned
thank you! now I need to figure out how to get it the first time!
thanks so much! bench has been a real struggle for me and it's so nice to see it finally moving.
I don't know - it's very frustrating since it's not under our control. we are the subleasee so we have to bother the head leaser who has to bother the landlord, who's not interested. he fixed the heat on their side of the gym and said that should be good enough, and the only real leverage we have with the lessee is to threaten to leave because they're in breach of their obligations - which we really don't want to do despite all the issues we're experiencing.
lmao. I still love deadlifts but I'm not trying to hurt myself by lifting in a freezer.
yes, one of the reasons I love training partners - they can look objectively and say either "give it up for today" or "come on, get out of your head"
we have 3 space heaters in there now, but the space is such a big warehouse that they don't do much unless you huddle right next to them - which I do between sets, but we can't run a gym like that. if I wasn't an owner I sure as hell wouldn't stick around if it didn't get fixed. I hate the cold.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-16-2015, 11:35 PM #2506
Week 15 Day 1
Monday November 16
@ PRSC
Squat w/ Wraps
3 @ 235 (x5)
excuse me while I squat 25lbs less with wraps than I do without... so much for overload, lol. wraps are stupid
3-Count Pause Bench
3 @ 130 (x3)
sandbag of sandbags. but I could see my freaking breath while I was benching, I kid you not
face pullstraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-20-2015, 10:08 AM #2507
Week 15 Days 2 & 3
Wednesday November 18
@ PRSC
Sumo Deadlift
up to 1 @ 335
hip was really unhappy today. was ready to leave the gym if the heat didn't get fixed
Comp Bench
2 @ 140 (x4)
DB rows
Thursday November 19
@ PRSC
Squat
2 @ 225
2 @ 245
2 @ 260
1 @ 260
1 @ 270 - PR
2 @ 245
2 @ 235 (x4)
we have heat!!! hallelujah!!!
2-Count Pause Bench
1 @ 140 (x5)
banded pullups x12training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-20-2015, 10:41 AM #2508
-
-
11-20-2015, 12:56 PM #2509
You squatted 270?! Holy crap Congrats! Again! Lol, your log is PR central. 270 though, i'm floored. Great job. And thank goodness for heat
CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
11-20-2015, 04:43 PM #2510
-
11-20-2015, 05:19 PM #2511
-
11-21-2015, 04:42 PM #2512
Hiya Izzy
What's up in there? Setting PR's
I am Jelly"Ego kills spirit. Find confidence in your own progress not in comparison to others." - me waking up 11/21/15
"It does not have to be a perfect workout; just be consistent" - my obi-wan
On my way to new levels in 2017
347 / 209 / DL 408 / 964.5 / Wilks 429.013
"Stay humble" - B*itch that lifts > me
-
-
11-21-2015, 11:52 PM #2513
Week 15 Day 4
Saturday November 21
@ PRSC
303 Tempo Squat
3 @ 205 (x6)
3 @ 225 (x4) rep PR
Slingshot Bench
w/u
2 @ 136
2 @ 141
1 @ 146
1 @ 151
1 @ 153 butt off
add SS
2 @ 160
2 @ 170
1 @ 175
2 @ 170 (x4)
lil disappointing but oh well
DB rows, hanging leg raises
ME TOO
thanks!!! It was nice and smooth too, my real heavy singles day isn't till next week. hoping for a little bit more than this. I had my sights on 300 for this meet, but at this point I can see it just isn't going to happen yet, so I'm refocusing on 286/130kg as the goal and maybe 300 in February at Nationals.
thank you, I was happy about both!
lol I was much more excited about the heat
hi bea!! so glad to see you! in the fun part of meet prep, lol. are you back now? I haven't seen your log pop up yet!training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-24-2015, 03:23 PM #2514
Week 16 Day 1
Monday November 23
@ PRSC
Sumo Deadlift
1 @ 315
1 @ 335
1 @ 350
1 @ 360 - PR
0 @ 370
1 @ 340 (x5)
super disappointing. despite the fact that my block pull, deficit deadlift, conventional, pause DL, etc, all the things that are supposed to build your deadlift, have each come up about 50-60lbs in the past several months, it seems like my competition deadlift is the one thing that has gone almost nowhere. the 370 came up to my knees but I was in a bad position and there was no way to lock it out. considering I got 355 at the start of this peaking cycle, I've gotten almost nothing out of this peak either, which is also depressing. I suppose I will have to adjust my meet day goal downward yet again.training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
11-24-2015, 05:55 PM #2515
I hear you, so much.... I can't even count the number of times I've tried to build up my main lifts with other variations that had great carryover for other people, and for whatever reason it just didn't have the same magical result on me.
Well. I have faith in you! You will get to your goals in the end even if the timeline needs tweaking! I see your resourcefulness and tenacityMy powerlifting journal:
Adaptation ~ http://forum.bodybuilding.com/showthread.php?t=169905603
-
11-27-2015, 11:14 AM #2516
Week 16 Days 2 & 3
Wednesday November 25
@ PRSC
Comp Bench
3 @ 136
3 @ 141
1 @ 146
3 @ 126 (x3)
Thursday November 26
@ PRSC
Squat
1 @ 225
1 @ 240
1 @ 250
1 @ 260
1 @ 270
0 @ 280
1 @ 250 (x4)
it feels like I could squat 270 any day I want now, it moved very well with good depth. based on how my squats feel I should have had at least another 15, but 280 didn't go. dunno if I just freaked out or what. the bar did get quite forward on me today, I've just been letting it go since it seems to be working ok and nothing I try fixes it, but clearly it's going to bite me in the ass on heavier weights.
I'm mostly confused - even if one thing didn't work, when ALL your variants and your rep work go up a crazy amount you sort of expect to see something happen to your max it may be a peaking problem - I know about how many heavy sessions I need to peak my deadlift, but I didn't account for the fact that maybe I have to spread them more and only count on a good heavy session every second week now that the total weight is higher. and thanks for the encouraging wordstraining log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
-
-
11-27-2015, 12:08 PM #2517
How did 360 feel? After the squat PR and plenty of other impressive sets this week, I think your deadlift might be playing tricks on you . And it is so hard to save a sumo that gets out of position.
I had the same feeling leading up to my meet - to almost every meet actually, the whole 'wow, I have gained no top-end strength and must lower all expectations', but some recoup and then some adrenalin work a miracle to reveal what you are really capable of. Your work numbers, workload, everything has been ridiculously impressive. And you have a sharp ability to pinpoint a problem and figure out how to fix. It sounds like you already have a good solution in mind . When is your meet again?CSCS
845@132 | Wilks 429.55
Meet lifts : Squat 275 | Bench 170 | Dead 400
Journal : http://tinyurl.com/80s-lifting-journal
mom to 3 boys / spend my life at grocery store crew
-
11-27-2015, 05:10 PM #2518
It is confusing and I've had the same exact thing happen to me! Rep PRs, volume PRs, stronger in all variations, not a single hint of anything except progress ... and then, when I get to singles, it's like, huh? same weight/same RPE? Whaaaaat? How does that even happen? I don't even know yet, when you figure it out I'd love to hear what works. For now I keep telling myself "just made a broader and more stable base, it'll pay off sooner or later" and I am patient so that works I guess. I agree with Laura a little bit of adrenaline can smooth things over quite a lot...but it'll still nice to see the singles improving without adrenaline too.
My powerlifting journal:
Adaptation ~ http://forum.bodybuilding.com/showthread.php?t=169905603
-
12-07-2015, 08:53 PM #2519
r u alive?
you were doing the commonwealths meet right?YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
12-08-2015, 11:05 PM #2520
Week 16 Day 4 & Deload Week
Saturday November 28
@ PRSC
Sumo Deadlift
1 @ 343 (x4)
absolutely flew
Comp Bench w/ Commands
1 @ 143
1 @ 149
1 @ 154
3 @ 136 (x3)
Monday November 30
@ PRSC
Squat
1 @ 253 (x3)
Tuesday December 1
@ PRSC
Comp Bench w/ Commands
1 @ 143 (x5)
Thursday December 3
@ Olympic Oval
Squat
3 @ 185 (x3)
Bench
3 @ 121 (x3)
done at midnight after scorekeeping for hours every day of the week :/
I knew helping organize the meet was going to take a toll, but it was pretty ridiculous. the meet ran past midnight almost every night between Monday and Thursday, and I still had to go to work and try to get something done in between emails about volunteers not showing up.
360 felt RPE-9ish, definitely hard but not so hard that I didn't think 370 was there. and I have been neglecting this log, I haven't posted since a week out!
yeah I'll let you know when I sort it... lol!
no, I'm ded. I barely slept all week, ran around like a maniac and then tried to do a meet at the end of itLast edited by izzygrant; 12-08-2015 at 11:32 PM.
training log: http://forum.bodybuilding.com/showthread.php?t=153696161&page=51
Bookmarks