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From woefully weak to unremarkably mediocre?

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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
# deadlift
230 x 3 — PB
220 x 3
210 x 3

# ~16” deadlift
210 x 5 x 2 sets

# 2 x chains/1” deficit dl
120 (chain weight not included) x 5 x 2 sets

# machine back stuff
x 9 sets
NimbleIcon...04-03-2022 @ 15:49 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# standing arm to arm into farmers (~15m)
Up to 170kg on the arm to arm and 110/hand on farmers. Grip gave out. Need to work on grip endurance. 4 working sets

# biceps
10 sets

# grip stuff
6 sets
NimbleIcon...05-03-2022 @ 10:56 
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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 x 8
90 x 4
80 x 8

# Pause Front Squat
80 x 3
85 x 3
90 x 2 f3

These I’ve been going as low as possible (rounding my back) as I’m very weak at maximal knee flexion

# bottom up Zercher
110 x 5 x 2 sets

Triceps and grip
NimbleIcon...08-03-2022 @ 00:30 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Not too much time today so will have to do accessories tomorrow.

# Stones (extension to chest only — i don't have a platform where the stones are)
90 x 5 one motions
140 x 1, 1
90 x 5 two motions, practicing for heavier stones

# Stone loading practice with sandbags
200lb to 60”
250lb to 50”
300lb to 40”

3 runs — 21 seconds, 17s, 16. Very happy with improvement here

# loading medley
250lb bag
100kg plates on a pin
110kg axel zercher

15m... couple of runs. Will do this in more earnest next week
NimbleIcon...08-03-2022 @ 12:31 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Ok, two weeks in a row have proved that the stone/loading workout really fatigues me, even though I don't feel too bad. Mostly in trunk stability/back strength

Log — no power through the legs
93 x 1 — quite good nonetheless
98 x f bummer
88 x 1 f2... was meant to be 3
78 x 3 x 3

Not good

SSB box squat
100 x 5
120 x 5
125 x 2 can't feel in my legs at all but back done

Cable machine "leg press"
6 sets x very high reps as can only go quite light. Full range of motion hams on calves

Back
10 sets
NimbleIcon...09-03-2022 @ 10:25 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Axel bench
This was supposed to be yesterday. Easing back in after two weeks off from benching
90 x 6
95 x 5 x 4 sets

Since I’m here…

Shoulders 10 sets
Triceps 10 sets
Biceps 10 sets
Grip/forearms 15 sets

Concept 2
400m @ 1:40/500 pace , 3 mins rest x 3 sets
NimbleIcon...10-03-2022 @ 12:44 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
240 x 2… (PB, I think?)
225 x 2. 3 wasn’t there today so didn’t try.
215 x 3

Feeling really fatigued. Those were very tough.

Block pull
210 x 4

Small deficit
140 x 8 x 2 sets

Machine back stuff
x 8 sets
NimbleIcon...12-03-2022 @ 10:19 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Stone
90 x 3 two motion no tacky
140 x f... huh? weather has got a lot hotter all of a sudden. May be a tacky thing, not sure

Log
83 x 1
93 x 1
96 x clean only, didn't attempt press
96 x clean and 10 second hold. 4 singles
83 x clean, 10s hold, press. 4 singles

Found Shane J's youtube about log technique. Really helpful, I think. By far the best tutorial on log i've seen. Don't think he posts here anymore? Applying some ideas, seemed to be good.

SSB box squat
100 x 6
130 x 5, 5, 3

Bench
100 x 7 — PB
110 x 2... more there but didn't push it as no spotter
100 x 8 — PB, haha.

Arm over arm into farmers
Too tired to go heavy. Did 90/hand and called it a day. May have to rejig training plan to give farmers a bit more love. The heavy deadlift day takes it out of me too much to allow me to focus properly on this event

Cable "leg press"
x 3 sets. Nice
NimbleIcon...15-03-2022 @ 12:59 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Been sick for a couple of days so haven’t trained. Think it was a good thing — I really needed a bit of a deload but wouldn’t have given myself one otherwise.
NimbleIcon...16-03-2022 @ 11:42 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 17.03.2022 @ 00:33 AM by Nimble
Broad jumps
3 x 3

KB Swing
32kg x 15 x 2 sets

Stones
90 x 3
140 x lots of fails. my DIY tacky pretty useless in this much hotter weather
90 x 3 x 4 sets with 5 second pause 1 inch off ground

Sandbag “stone” loading
80kg clean x 2 reps, then rest as last week. 3 sets nice and snappy

Loading race
115kg sandbag
120kg axel Zercher style
120kg of plates on a pin
135kg sandbag

x 12m. Two sets. Failed the axel pickup first time (very low), second time ok. Hard but quite fast

Machine Back. 5 sets
NimbleIcon...17-03-2022 @ 12:28 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# Medicine ball vert throw
10kg x 3 x 3. Trying to hit 4.1m ceiling, around 10cm off each time

# SSB Squat
80 x 5
100 x 5
110 x 3
120 x 2 x 5 sets

# Log
63 x 3
73 x 3
78 x 2 x 5 sets (clean each rep)

# BTN push jerk
70 x 3
80 x 1
90 x 1
100 x 1
All nice and crisp. Just doing this for a bit of easy overload

# Bench
105 x 3… slight feeling in trap (which seemed to have recovered) so decided to go lighter
80 x 17, 6

# BB supersets
Cable leg press/DB glute bridge
x 4 sets
Triceps/shoulders
x 4 sets
NimbleIcon...19-03-2022 @ 08:41 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Depth jumps (benches)
3 sets of 5

Deadlift
Aaaah back tweaked on 180 warm up. Not too bad but feels like two weeks off from anything heavy. Total bummer. Going to become a bodybuilder for a while.

Off plan…

Machine back
10 sets (2 movements)

Incline bench
50 x 5 sets high reps for pump
Discovered I’m quite bad at incline now. Good to know
NimbleIcon...21-03-2022 @ 09:30 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 21.03.2022 @ 10:41 AM by Nimble
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NimbleIcon...21-03-2022 @ 09:30 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deload week

Concept 2
1 min on/1 min off for 30 mins aiming for ~1250 cals/hour pace. 300 cals total
NimbleIcon...23-03-2022 @ 10:19 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Concept 2
175 cals in 20 mins.

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