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From woefully weak to unremarkably mediocre?

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NimbleIcon...10-02-2022 @ 13:40 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
Up to 215 x 3… could have done a very ugly 5 but decided to leave that for next session!

Triple pause deadlift
140 x 5, 150 x 5

Arm over arm
201 no overlapping rope. 31s. Felt great. Get this down to 20?

Paused hip thrust
150 x 8 x 3 sets

Band chin up
7 x 3 sets

GHR 10kg 3 sets to failure

Overhand axel curls 20kg x 60 reps rest-pause
NimbleIcon...12-02-2022 @ 09:11 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
83 x 1
93 x f… whoops. Laziness
93 x 1

Strict Log
73 x 2… eek. Not feeling strong today.
63 x 7

Shoulders/traps feeling quite a lot of fatigue, so decided to go lighter on bench, just for one session

Bench
80 x 12 x 3 sets

SSB Box Squat w/ 2x purple bands per side
80 x 12 x 3 sets… hard. Stick with this weight for at least one more session.

Upright row
20 3 sets x high reps… also went really light on these to try to help recovery

Band push down
3 sets failure
NimbleIcon...14-02-2022 @ 11:31 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Atlas stone (80-90kg?) x lots of pick ups, including one set of 9ish. First time trying tacky (just on hands)… joke. Too easy

RDL, Strict
80 x 8, 90 x 8

Sandbag medley. 150, 200, 250lb 20m run. … 50s… small improvement. Stopped a second run half way. May have to add some cardio, as feels that’s were I’m struggling. But still early days. Long way out from comp.

Farmers up 105kg/hand x 40m (20 pick 20)… 29s. Again, small improvement. But with fatigued legs, I’ll take that.

Low front box squat, paused
110kg static hold for 30s
60 x 5, 70 x 5
x 2 sets total

Underarm row 60 x 12 x 4 sets

Band flys failure x 4 sets

Overhand axel curls 20kg x 60 reps rest pause
NimbleIcon...16-02-2022 @ 10:18 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 17.02.2022 @ 01:12 AM by Nimble
Dp
NimbleIcon...16-02-2022 @ 10:18 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 16.02.2022 @ 10:21 AM by Nimble
# Log
88 x 1
93 x f
95 x 1

# Strict Log
68 x 5 x 2 sets

# Bench
100 x 6 x 3 sets. PBs

# Chin Up
bw x 7, 5, 5

# db upright row
12.5kg per side x 3 sets failure
Feel a lot better than barbell

# band push down
4 sets failure
NimbleIcon...17-02-2022 @ 09:02 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# deadlift
220 x 2.5 reps… oh dear. Was hoping for 4. Failed to equal PB (3). Actually felt weaker than last session. Much more volume on deadlift coming up in the next few weeks.

# triple pause deadlift
150 x 5 x 2 sets

# SSB squat + 2x purple bands/side
85 x 12 x 3 sets

# standing arm over arm
2 runs heavy. First time… Don’t like this. Will need more practice

# paused hip thrust
150 x 8 x 3 sets

# GHR
x 3 sets
NimbleIcon...19-02-2022 @ 09:37 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 20.02.2022 @ 02:19 AM by Nimble
Mini half-deload. Not pushing it hard first session of new block.

# log
88 x 1
78 x 3 (clean each rep)
73 x 3 (clean each rep)

# log, purple bands from rack
3 sets of 5 @7-@9 RPE but different permutations… strict with added 10kg in plates felt best.

# bench, purple bands
90 x 8, 6, 5

# SSB box squat + 2x chains
80 in plates/bar x 5 x 3 sets (chains approx 50kg)

# db front raise/chin up SS
failure/5 x 4 sets

# barbell curl
20kg x 42 reps rest pause
NimbleIcon...20-02-2022 @ 08:12 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
made a heavier stone. Had estimated it was going to be around 120kg but managed to fit ~140kg of concrete (dry weight) in there... should last me for a while! lol. Big diameter too
NimbleIcon...21-02-2022 @ 10:22 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Sandbag loading to platform (like stones)
150lb to 60”
200lb to 48”
250lb to 30” — this can go higher next week x 3 runs. Bit too easy. Need to fill that 300 bag.

Sandbag carry 20m run back
150, 200, 250
x 3 runs

Run 1–Missed the 250 pickup. Need more practice. Finished after quick rest.
Run 2–bit more slow and methodical but complete. Cardio not good enough.
Run 3—walk on way back from 200. But complete and run with 250 pretty ok.

Front squat w/ pins
Hold 120 30s, squat 80 x 4 x 3 sets
…Hmmm front squats felt weird

Yates Row
80 x 12 x 3 sets

DB row
30/each side x 14, 12, 12
NimbleIcon...23-02-2022 @ 11:32 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 23.02.2022 @ 11:33 AM by Nimble
# log
93 x 1… best 93 has felt
99 x f… close
83 x 2.5 (clean each rep… got off line on the middle rep but 3rd was good)
78 x 3 (clean each rep)

# log, strict, purple bands from rack
2 sets of 5. 10kg added. Right trap hurting. Been consistently painful for weeks now. Will take a week off pressing after this session and do more volume on legs instead.

# bench, purple bands
90 x 8, 7, 4…

Front raises x 3 sets failure

Cut workout short. Will finish accessories tomorrow
NimbleIcon...24-02-2022 @ 12:08 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 24.02.2022 @ 12:08 PM by Nimble
# deadlift
220 x 3… equal PB but one in the tank. Good.
210 x 3
200 x 3

# ~16” deadlift
200 x 5 x 2 sets

# chains/1” deficit dl
120 (chains not included) x 5 x 2 sets
Bit easy. 2 chains next week

Lower back fried. Had originally planned farmers but feel like that’s asking for an injury.

# cable row
x 5 sets

# small movement band leg extension (lockout)
5 sets ~20ish to failure

# hlr
x 3 fairly easy sets for stretch

# barbell curl
20kg rest pause x 50
NimbleIcon...25-02-2022 @ 09:41 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Zercher squats
Up to 140 x 1

Farmers
105 x 40m
120 x 10m grip failed
80 x 60m

Standing arm over arm
3 works sets… still trying to work this one out. Feels like a bit of a dumb movement

Eccentric hammer curls
3 sets failure
NimbleIcon...28-02-2022 @ 03:56 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
3 sessions like this in place of the normal pressing session to give my right trap a rest

# SSB box squat + 2x chains
80 in plates/bar x 6 x 2 sets
90 x 5

# pause front squat
80 x 3 x 3

# zercher bottom up squat
100 x 5 x 2 sets

# lunge/air squat ss
20m/failure — one set only

# small movement band leg extension (lockout)
5 sets ~20ish to failure

Triceps
Various x 11 sets
NimbleIcon...28-02-2022 @ 14:11 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Atlas stone
90ish for easy 5 triple extension

140ish with tacky x 6 or 7 pick ups. Could get it to my knees but not load. First time so that’s ok

Sandbags “stone run”
200lb to 60”
250lb to 50”
300lb to 40”

2 runs. Pretty fast and solid

Carries
x 3 runs a bit haphazard but feeling good.

TRX row x 5 sets
Pull ups x 3 sets
DB row x 3 sets
NimbleIcon...03-03-2022 @ 11:36 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# SSB box squat + 2x chains
80 in plates/bar x 8
90 x 6
100 x 1. Failed second rep. Plan was four haha. Legs still fatigued from yesterday + calorie deficit (this week only), I think

# front squat hold/pause front squat
130 x 30s
90 x f… obviously I’m nackered and hadn’t realised it. Was feeling lethargic but not necessarily weak. The 80s last session were easy. Decided to sack off heavy stuff

# partial db leg extensions
Just the stretched part of the movement x 5 sets

# triceps
11 sets various

# single arm ring hangs
3 per hand

Crap session. Oh well, it happens

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