Weakman training log
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| macroth |  | ... | 27-01-2013 @ 14:12 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | CF Total Same as a powerlifting total but with the overhead press replacing the bench press. Squat: 180kg (F192.5) Press: 80kg (F85) Deadlift: 230kg (F260) Total: 490kg I got the expected scores on current form, and failed all my cheeky PB attempts.  | ||
| macroth | | ... | 27-01-2013 @ 14:42 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 27.01.2013 @ 14:43 PM by macroth | ||
| macroth | | ... | 29-01-2013 @ 15:05 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Some s**tty cleans... ... and then a whole bunch more. | ||
| macroth | | ... | 31-01-2013 @ 14:49 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Zercher lift up to 1x130kg Zercher deadlift up to 100kg (PB) Then a pathetic 10k erg that stopped at the 6k mark because I have a will of cotton candy.  | ||
| AndyCoupe | | ... | 31-01-2013 @ 14:57 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Unlucky with the squat mate! | ||
| macroth | | ... | 31-01-2013 @ 15:45 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Thanks mate, didn't miss by much. The bar just stopped moving upwards. | ||
| macroth | | ... | 03-02-2013 @ 12:36 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Quicky this morning, worked on the bottom position for oly lifting. OHS (1st rep from the ground: dl, hpc, p, sn grip btn p/p-p) with a 5s pause at the bottom: 20kgx5, 30kgx5, 40kgx5, 60kgx2x2 FS (1st rep from the ground: dl, hpc) with a 5s pause at the bottom: 80kgx3, 90kgx3 | ||
| macroth | | ... | 04-02-2013 @ 13:49 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I've decided to make the best of a bad situation and have some sort of semi-planned training programme for the next few months. If I had more time and a regular training schedule I would go back to Wendler 5/3/1 or the Gorilla Forced Entry method, but I have neither. On the other hand, if I go completely by feel I'll end up doing f**k all or completely random s**t. I need a bare minimum of guidance to get me from one session to the next. So it's going to be just one main lift per session (up to 1x100%, 3x90%, 5x85%) + one accessory lift as a superset. The focus of each session will rotate through Pull, Press, Squat, and Conditioning (of the short and heavy kind, preferably). I'll be picking from standard lift variations plus a few strongman events and some Oly lifts, depending on what I did the previous session and on the kind of space and equipment available at the gym on the day. Saturday and/or Sunday will be for resting more often than not, and other rest days will probably be forced upon me by work and family life. Each session should be short enough that I won't have any excuse not to get it done. Progress may be hard to track but the variety should keep me interested even when I'm short on sleep and low on energy. Let's get this started: 18" deadlift from blocks, double overhand: 60x5x2 100x5 140x3 160x1 180x1 190x1 170x4 (should have been 3 )160x5 Superset: pull-ups 5xbodyweight (x3) 5x16kg (x5) Grip was a limiting factor on the 18" DLs, which was sort of the point. I need to at least be able to hang on to 200kg. | ||
| macroth | | ... | 07-02-2013 @ 13:24 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 07.02.2013 @ 13:36 PM by macroth Well f**k me with a kettlebell, I have a tagline! When did this happen? Press day: Main lift: Bench pres bar 2x10 40kgx6 60x5 80x3 90x1 100x1 110x1 115x1 105x1+1+1 (instead of x3) 95x5 (instead of 100x5) Superset: 5 ring dips in between each set (10 sets in total) 5kg off my PB is par for the course these days so it wasn't a completely s**te session. But as soon as I did the first rep of 105x3 I knew it wasn't happening so I did 3 singles in close succession instead, and I dropped the 85%x5 set to 95kg instead of 100. | ||
| AndyCoupe | | ... | 07-02-2013 @ 13:36 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Is that bench press? | ||
| macroth | | ... | 07-02-2013 @ 13:37 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Yeah, lol, I'll be ecstatic the day I can press 100+kg! | ||
| AndyCoupe | | ... | 07-02-2013 @ 14:23 |
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Solid macroth | ||
| macroth | | ... | 08-02-2013 @ 22:31 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Cheers, Andy. Paused high bar back squats: Bar x10x2 60x6 80x5 100x3 120x1 140x1 150x1 135x3 127.5x5 Superset: barbell stepups between each set of squats 20kgx5 ea leg, 40kgx5 ea leg x8 sets, 40kgx10 ea leg to finish off the session. Still uncomfortable with the high bar position, and the pause is a killer. Stepups were a tad easy. Vids later on. | ||
| macroth | | ... | 09-02-2013 @ 00:33 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Singles: | ||
| macroth | | ... | 09-02-2013 @ 01:12 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Post Edited: 09.02.2013 @ 01:17 AM by macroth Reppage: | ||
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