A log from the other side of the world

Tall

Yeah but I haven't maxed out on those two yet

CMinOZ

I thought I had better get this latest update on here before the DOMS kicks in. Last nights session was the first on a 3 week program of Upper/Lower body splits and my second upper body workout in a row as my training partner was sick on the weekend.

So the session went like this:

3 sets 12 DB presses supersetted with:
3 sets 12 Bent over rows
3 sets 12 Military Presses

2 sets of rest pause BB curls - 15 - 8 - 6 reps - supersetted with
2 sets of close, reverse grip bench

Have changed my supps before upper body day and now wash down 2 NOV tablets with my Xpand creatine - very big pumps and my arms still feel "full".

Booked in for a deep tissue massage tonight so the pain will be exquisite tomorrow...

CMinOZ

Saturday was the legs split of our new program and this was a killer -

2 x 15 Deadlifts - 150kgs

3 x 20 Leg presses - 340kgs

100 calf raises - 80kgs

Looking at it written down this doesn't appear very much, but believe me, my back and hamstrings would disagree.

I have decided to treat myself to a nice new lever powerlifting belt so will be checking the mail for the next week or so, dependent upon aussie customs...

Tall

I wouldn't be able to walk after 100 calf raises...

Upto yesterday I still had DOMS from doing 25rep drops sets @ 150kg.

15s @ 150kg on deads is good going mate - thats some real core endurance and mental strength there. How was your grip and form on the last few? Both of those start to go for me after about 10 reps.

How come you are doing deads on leg day by the way?

Pikey loves 20reppers for anything on legs

CMinOZ

LMAO - you should try a couple of good heavy high rep sets of deadlifts and then tell me how your legs are the next day!!! Really freaks me out but once your lower back is done you really start to rely on your legs at the bottom of the lift.

With regard to grip, I use wraps, helps me lift more for more reps.

Tall

My deadlifts smell worst that last weeks unwashed workout socks at the moment. I was hitting 115kg for reps last night, back is aching something chronic at that - I'm down 35kg from my previous best of 150kg for 5

To make up for it I'm planning to hit 200kg for squats tomorrow.

CMinOZ

Why don't you give deadlifts from the floor a break for about 4 weeks and fit this little set into your normal routine:

2 x 12 Rack Deadlifts
2 x 12 Shrugs
3 x 12 Hamstring Curls
2 x 12 Bent over rows

When I hit a plateau on my deadlifts this is what we do. There is no point in trying to pull dead heavy weights if your head is not in it. What you will find is that your Rack D/lifts will feel real strong up to about 160-170kgs (use straps if you've got them). This will get your head used to the fact that you can lift such heavy weights regularly.

The rest of the sets will strengthen up the mechanics of the deadlift allowing you in 4 weeks to smash your 1rm. Oh, and another thing, why do you measure your PB in 5 times multiple? If you really want to start lifting some much heavier weights then start counting a 1rm and set out a complete session for measuring your 1rm for Squat, Bench and Dead - don't do it as part of your normal work out.

I will guarantee that after 4 weeks off deadlifts you will be pulling some much heavier weights.

Oh, and don't forget to use wrist straps if you can - whilst I know that some people think that you should lift raw I disagree - Deadlifting is about getting the weight up, it is not a pretty exercise and your grip will still improve as you wont use straps for your warm ups.

Taking this time off will save you some money on a deadlift suit as well - save your money until you are lifting 250kgs+

Tall

Hi mate.

Deadlifts were x 5 cos I went for my 1RM and hit 5 instead. But I've not been that close in ages. Bench and Squats are x2 cos I was doing a 3,2,1 trying to bump up my 1RMs, hit the 2 and missed the 1. As the 2's were hugely above my prev maxes I fired them up.

I do 1RM work every few weeks or as required. At the moment I'm finding its upping my strength (physical and mental) considerably - I wouldn't have had the bottle to try 200kgs a few months back.

I'll give your suggestion a go. I'm deloading for a few weeks after Saturday, but I'll add it in when I start back properly.

Cheers mate

CMinOZ

I had to update this log today otherwise the DOMS in my arms is going to be so bad that I am incapable of anything.

Last night was shoulder/arms - it started off heavy and then just got heavier...

3 x 12 DB press - hit a PB here using 55kg db's - supersetted with...
3 x 15 bent over rows - using 120kgs (though performed on the leg extension machine as usual)
3 x 12 Military press - 90kg - this was a struggle as my lower back is still sore from Saturday and I am not very flexible when it comes to arching my back into the lift.

And then came the worst - I don't even know what these are called but it went something like this...

2 x 40 reps - like rest/pause but at each pause we removed 10kgs. Starting at 50kgs and finishing up on 10kgs plus bar.

The plan was to hit Tri's afterwards but the pump was so intense that I could hardly move my arms let alone go for some big pumping skullcrushers.

Home, Whey, Steak, Sleep.

Tall

Good lifting mate!