Dee's General Strength and Fitness Journal

It's sold mate, Thursday I'll probably try to beat the reps from Monday, and then increase bit by bit over the next few weeks. Progress, or the lack there of, shall be documented

Today's session:

POWER CLEAN

40x3
40x3
40x3
50x3
60x3
60x3
65x1
70x1
75x1
75x1
75x1
65x3
65x3
70x3

PENDLAY ROW

70x8
80x8
90x5
90x5
80x10

CHEAT CURL

20x12
40x5
40x5
40x5
40x5

Out of time.

Not much to report, everything felt okay but not especially strong or technical. Sleep was poor last two nights, so not a lot of energy either.

BW this morning: 94.0

That's some nice lifting mate.

Cheers mate, I was short on time and energy, but I did get some work done. This week is obviously going to be light/low volume, partly planned and partly spontaniously

Quads were hurting these last 3-4 days. Much better today, though.
Might be fatigue accumulated over the last few weeks.

I'm going to do another light squatting sesh today, let's hope I'll be completely fresh by Monday.

Thats some nice Power CLeaning there, plenty of volume
Also good Pendlay rowing, 80x10 is bloody good going, all kinds of good will come from rows like that!

Thanks Taz, I'd really like to clean BW by end of year, with decent technique I mean...not a priority, but I'm kinda hoping it could come along

You'll get a BW clean no sweat mate.

Yeah, modest goal there, but even when I was 100kg my best was 90, so that'd be nice!


As for today, quads still not good they don't really hurt anymore though, it's more that they feel...weak. And I didn't change my squat stance or something. I eat and sleep as much as before. Gonna try icing them a bit.

Anyway, I did another light session in hope of getting back into track. This is it:

BACK SQUAT

20x10
60x10
90x5
110x3
130x1
145x1
110x3

It's not that it was hard, it was just uncomfortable!

STRICT PRESS

20x12
40x8
55x3
50x3
50x3

On the other hand, this felt really easy. Upperbody in general is now feeling much better...it always used to be the other way around.

DIPS

BWx15
BWx15
BWx15

DB Z-PRESS

15x10 each
20x8

Getting more comfortable on these!

I'll do another low volume sesh tomorrow, and then Monday I'll be going full force no matter what!

That's great news on the strict, sounds like a PB is looming.

If the quads keep bothering me, I'm gonna turn into an upper body-only guy for a couple of weeks, so I'll have the time for that, haha

Today's training:

POWER CLEAN

50x3
50x3
55x2
60x2
65x1
70x1
75x1
80x1 -- a bit too much arm work, but smooth rep nonetheless
80x1 -- very fast, just caught it a bit awkwardly
70x3
70x3

Noticeable improvement in speed, gonna up the volume again next week.

PENDLAY ROW

70x5
85x5
100x5 -- I think this is a PB, though there was a bit of body English in there...

V-HANDLE LAT PULLDOWN

70x6
80x6
90x6
80x12

2 ARM SIMULTANEOUS KB CURLS

8x15
12x12
12x12
12x12

Nice burn!!!!

Not a bad sesh, kept it low volume but back, core and shoulders are definitely rested and ready to be hammered again.

Nice power cleans mate, good going. Also good Pendlays, 100 is good even with a bit of body English

Thanks mate, pretty much the only thing working last week was the back

Attending a conference these days, pretty hectic schedule.
Only 4h of sleep last night, and had a couple of beers before, lol.
BUT feeling better and stronger overall, so the lighter week did help after all!

Short on time today, but managed to do this:

BACK SQUAT

20x10
50x10
80x6
110x3
(belt)
130x3 -- All good so far, no quad pain/discomfort/weakness
150x3 -- Higher than my usual depth, I was hesitant to go real low because of the legs trouble I've had. But reps were pretty smooth.
140x3 -- No problem, good depth.
(belt off)
135x3

I'm planning to get in some more reps Thursday, and then go as heavy as possible on 3s next week.

STRICT PRESS

20x15
40x8
55x5
65x2 -- Could've been 3-5, but lost balance on the descent. I really have to learn how to keep my breath in and stay stable.
62.5x3 -- Similar to above.
55x5

DB Z-PRESS

20x6
20x5
20x6
20x6

These are getting more comfy. Much less awkward than say Klokov presses, that's for sure!

Ran out of time here.

Nicely done, you're getting some good weight on the bar now. That's rapid progress you're making, keep it up.