Canadian home training (all weights in pounds)
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| DLocas |  | Canadian home training (all weights in pounds) | 17-09-2018 @ 15:11 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Training to increase my poundages in my two core lifts = the strict Clean & Press and the Deadlift | ||
| DLocas | | Saturday = very happy with bar speed | 17-09-2018 @ 15:20 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Clean & Press (bar is cleaned on every set) 85 lb x 6 x 2 sets 138 x 4 x 2 sets 158 x 4 178 x 3 x 2 sets 200 x 2 x 3 sets (1-3 reps in tank on each set) Clean & Push Press 200 x 4 x 2 sets 210 x 4 x 2 sets (2-3 in tank) Muscle Clean 200 lb x 3 x 2 sets 220 x 3 x 2 sets (shallow split on 2nd & 3rd reps) Deadlift (conv.) 280 lb x 5 340 x 3 390 x 3 440 / 200 kg x 3 (bar was fast = ready to put on more weight) Block Pulls (bar height = 15.5 inches) 410 lb x 5 460 x 5 (piece of cake) Axle (1.9 in.) One-hand Deadlift (all sets, each hand) 110 lb x 5 130 x 3 x 2 sets 140 x 3 150 x 3 (left hand = PR tied) | ||
| KevC86 |  | ... | 17-09-2018 @ 17:40 |
 Member 5141, 4222 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Why the focus on those 2 lifts? | ||
| DLocas | | ... | 18-09-2018 @ 15:05 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | KevC86 said:Why the focus on those 2 lifts? I did a few amateur competitions in strongman, but more than this, these are the two lifts I prefer to train and I can do them without any injury-related issue. | ||
| DLocas | | Sunday - short session of pressing | 18-09-2018 @ 15:08 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 18.09.2018 @ 15:08 PM by DLocas Dumbbell One-hand Press (dumbbell start in front of shoulder, not at the side)54 lb x 5 x 2 sets; 64 lb x 4; 74 lb x 4 x 2 sets | ||
| DLocas | | Monday -- picking up some momentum | 18-09-2018 @ 15:17 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Clean & Press (bar is cleaned on every set) 85 lb x 6 x 2 sets 138 lb x 4 x 2 sets 158 x 4 178 x 4 x 3 sets (felt strong despite the session-to-session fatigue accumulation) Clean & Push Press 200 lb x 5 x 3 sets (first time doing 5's at 200 lb; looks like triceps are improving) Muscle Clean -- 220 lb x 3 x 2 sets (shallow splits on 2nd and 3rd reps) High Pulls -- 250 lb x 3 x 2 sets (all chest high) Deadlift (conventional) 280 lb x 5, 350 x 3, 410 x 3, 460 x 3 (bar was still fast) Block Pulls (15.5 inches) 430 lb x 5 480 lb x 5 (easy) Pretty sure I can now pull 585 from that height; thus far, this cycle is going well. Axle (1.9 in) One-hand Deadlift, 110 lb x 6 x 4 sets (easy -- my PR is at 185 lb) | ||
| DLocas | | Tuesday -- Light Presses Night | 19-09-2018 @ 16:51 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 19.09.2018 @ 16:51 PM by DLocas One-arm Dumbbell strict press (start with dumbbell out in front of shoulder)25-lb plate x 10 each arm 54 lb x 6 x 2 sets (the second set always feels lighter -- normal) 64 lb x 4 74 lb x 4 79 lb x 3 x 2 sets (felt solid; last triple at 84 lb would be manageable) | ||
| EDCLARKE | | ... | 19-09-2018 @ 21:07 |
 not particularly well educated Member 85, 10994 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | welcome to the site , Is Jordan Petersen as big a deal in Canada as he seems to be here? | ||
| DLocas | | ... | 20-09-2018 @ 05:28 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | EDCLARKE said:welcome to the site , Is Jordan Petersen as big a deal in Canada as he seems to be here? Thanks. To be honest, I had never listened to any of J. Peterson's speeches. He is well read and quite interesting. | ||
| DLocas | | Wednesday -- Heavy presses followed with some heavy pulling | 20-09-2018 @ 05:47 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 20.09.2018 @ 05:49 AM by DLocas Clean & Press (bar is cleaned on every set)85 lb x 6 x 2 sets 138 lb x 4 x 2 sets 158 x 4 178 x 3 x 2 sets 200 x 2 x 3 sets (these doubles felt strong -- all 1-2 reps left in the tank) 220 (100 kg) x 1 x 3 lifts (slight drop in performance = it's going as planned) Muscle Clean, Old Russian style (no knee rebending) 210 lb x 3 x 2 sets (too bad I was short in time; these cleans are fun to do!) Deadlift (conventional) 280 lb x 5 370 x 3 430 x 3 484 (220 kg) x 3 (3 reps left in tank -- I am getting back to the rythm of a heavy pull -- which is much, much slower than a clean, ha! ha!) Block Pulls (bar at 15.5 inches; still below knees -- I stand 6'1") 430 lb x 5 504 x 5 (4-5 reps left in tank) This is a PR. | ||
| DLocas | | Saturday -- Presses at 100 kg | 24-09-2018 @ 16:34 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 24.09.2018 @ 16:34 PM by DLocas Clean & Press (strict) Barbell is cleaned on every set/lift85 lb x 6 x 2 sets 138 lb x 4 x 2 sets 178 x 3 x 2 sets 200 x 2 x 5 sets 220 x 1 x 3 sets (first lift was stronger than any lift Wednesday; the two others were very hard due to fatigue -- 100 kilos is 94% of my current PB) Muscle Clean (shallow split on third rep) 210 x 3 x 5 sets Deadlift (conventional) 280 lb x 5, 370 x 5 440 (200 kg) x 5 (at least 3-4 reps in tank) Block Pulls (15.5 inches, bar height) 430 lb x 5 480 x 3 -- very hard; I still have a tendency to try to "explode" the bar from the dead stop, which doesn't work that well with a heavy load. I had a smoother start on my off-the-floor five at 440 and it was a very good set. I will work on this. One-hand Axle Deadlift (1.9 in) Later, same day 110 using both hands x 10 for warm-up 110 x 6 x 3 sets 130 x 3 x 2 sets | ||
| DLocas | | Sunday Short session | 24-09-2018 @ 16:39 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Clean & Press (barbell is cleaned on all sets) 85 lb x 6 x 2 sets 138 lb x 4 x 2 sets 158 x 4 178 x 3 x 4 sets (easy) 76% of PB (a good "bread and butter" practice bar) One-hand Axle Deadlift (1.9 in) 110 lb x 6 x 3 sets 130 x 3 x 2 sets (all very easy weights, but the nature of this lift is such that I can exert a maximal tension by squeezing the axle with all my strength on each and every rep) | ||
| DLocas | | Monday -- 82% Press | 25-09-2018 @ 05:18 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 26.09.2018 @ 04:44 AM by DLocas Clean & Press (bar clean on every set)85 lb x 6 x 2 sets 138 lb x 4 x 2 sets 168 x 4 193 (82%) x 3 x 5 sets -- That was hard (a little off limit effort). Fatigue is getting higher. I will do two light sessions, Wednesday and Saturday; I will then do triples and ramp up to a max set. Clean 200 lb x 3 -- obviously, my lower back needs some active rest; I was above my max recoverable deadlift volume at those weights (it was planned). Pinch Lift, One-hand, 30 lb (3 dimes) overcrushes x 5 x 3 sets 40 lb (4 dimes) x 1 (each hand) just for the fun of it! | ||
| DLocas | | Wednesday -- deload session | 27-09-2018 @ 01:43 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Post Edited: 27.09.2018 @ 01:47 AM by DLocas I know now that about 35 sets of presses per week (when ramping up to a heavy or near-max effort) is my maximum recoverable volume, and that things get dicey in deadlifting when I push things north of 15-16 sets/week. I will start over at a much lower volume and build up momentum from that.Clean & Press (barbell cleaned on every set) 85 lb x 6 x 2 sets (the sets below 50% don't count when I track volume) 138 lb x 4 x 2 sets 158 x 4 168 x 4 Muscle Snatch 128 lb x 4 x 2 sets 138 x 3 148 x 3 Deadlift (conventional) 280 lb x 5 340 (154 kg) x 5 x 2 sets (61% of my current PB) Pinch lift, one handed -- 30 lb (3 dimes) x 5 each hand | ||
| DLocas | | Saturday, deload (press only) | 30-09-2018 @ 00:20 |
Member 6395, 13 posts SQ 227, BP 135, DL 251613.0 kgs @ 120kgs UnEq | Clean & Press (bar cleaned on every set) 85 lb x 6 x 2 sets 138 lb x 6 158 x 5 168 x 5 178 x 4 188 x 4 Axle (1.9 in) one-hand Deadlift 110 lb x 3 140 x 1 170 x 1 190 x 0 (only attempted this with my right hand) | ||