6-15/4/18

A deload week of much more "rest" than usual.

I was really worn out physically and mentally and was really overdue for a stimulant deload as well. I decided to limit (relatively successfully) any stimulants to only a drink a day, except for my lifting days, for which I took two. I also, training-wise, deloaded more than usual. Instead of my usual 5/3/1 deload sets but plus 1 rep for my accessory lifts (which I also add on my 3 week), I decided to do -2 sets of my accessory work too to really keep the load down.

By the end of the deload week, I still haven’t felt like I’ve recovered enough, such has been the week for me.

Deadlift:

DL - Up to 3 sets of 127.5 kg x 5
Power clean - 72.5 kg x 1
Pistols - 1 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22

Bench:
BP - Up to 3 sets of 67.5 kg x 5
TRX Inverted Rows - 1 x 11, 2 x 10
Standing DB Press - 3 x 10 with 16 kg

Squat:
Squat - Up to 3 sets of 90 kg x 5
SLDL - 1 x 15 with 20 kg
Pallof press - 1 x 11 x 33 lb
Face pulls - 2 x 11 x 33 lb

Military Press:
Pullups - 6 x 6
Standing DB Press - 5 x 5 x 16 kg
Pushups with 10 kg plate on butt - 1 x 12

The aim next month is improved pullup performance first, +1 reps for the main lifts second.

28/3-4/4/18

5/3/1 week.

I did better benching in the power rack by not failing, but the second rep would have been a fail in competition. I think my subconscious confidence in benching has been shot. My other pressing exercise performance has been progressing as planned.

I did uncharacteristically poorly with the pullups. There were many factors. I usually superset my pullups with my MP’s and pushups to save time. Instead I had to do a few straight sets first (at a pullup station with smooth bars) as I was waiting my turn at a rack to do MP's, and then stopped for a while as the squat rack (not power rack) wouldn't allow me to superset. So I then only continued my pullups when I finished the MP's, back at the smooth bar. Only very late on was the power rack with its knurled pullup bar was available so again I switched places to pull. So I wasn't really sure if I was doing the planned number of sets and not doing more; by supersetting there was no micromanagement as all of the sets were paired together. The smooth bar forced me to focus harder on gripping (I do have a BMI of 34...) instead of pulling and probably sapped the stamina to pullup with a heavy body.

I'm still experimenting between the tightness I prefer when lifting with the new belt, between the second and third pair of holes. The third continues to be just right

Deadlift:

DL - Up to 200 kg x 2
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - Up to 107.5 kg x 2
TRX Inverted Rows - 1 x 11, 5 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat:
Squat - Up to 142.5 kg x 2
SLDL - 3 x 15 with 20 kg
Pallof press - 2 x 10, 2 x 11 x 33 lb
Face pulls - 2 x 10, 4 x 11 x 33 lg

Military Press:
MP - Up to 67.5 kg x 3
Pullups - 8 x 6, 2 x 5 (half-ass repped the last reps on the last three sets)
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11

I'll probably not increase the reps of accessory work until I'm happy with my pullups.

18-26/3/18

3 week.

Had a major incident while benching: my wrist suddenly flipped, I dropped the bar on my lower chest and then saved myself (you could see the cleaner in the background oblivious). Amazingly I finished the session, had just a bit of chest pain, went on call the next day and then squatted the day after that.

Possible factors? I was definitely sleepy (despite so many cups of coffee), the bench isn't aligned properly (I've noted before that the bar keeps on hitting the left side of the rack, hence me losing the proper groove when trying to avoid hitting it), and maybe shitty wrist strength. Or maybe it was just a bad day. I am going to try benching in the power rack from now on; I'm lucky to only be a bit sore. I'm not going to depend on spotters. Although I know my place, I'm still what they'd call in Malay a jaguh kampung (the village champion); I'm weak compared to international lifters, but I'm the strongest numbers wise in that gym. I don't want spotters to ruin my lifts.

Otherwise it was business as usual, with the increased reps on the accessory exercises. Noted the new belt? I'll talk about it another time, after I've tested it in deadlifts.

Deadlift:

DL - Up to 190 kg x 4
Power clean - 72.5 kg x 3
Pistols - 3 x 10
Pushup plank with alternating elbow touches, 10 kg on back - 3 x 22

Bench:
BP - Up to 102.5 kg x 3 (the bar dropped on the 4th rep)
TRX Inverted Rows - 1 x 11, 5 x 10
Standing DB Press - 4 x 10, 1 x 9 with 16 kg

Squat:
Squat - Up to 134 kg x 4
SLDL - 3 x 15 with 20 kg
Pallof press - 2 x 10, 2 x 11 x 33 lb
Face pulls - 2 x 10, 4 x 11 x 33 lg

Military Press:
MP - Up to 62.5 kg x 5
Pullups - 8 x 6, 2 x 5
Pushups with 10 kg plate on butt - 1 x 12, 2 x 11

(the video may make you jump out of your seat)

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