Overhead Press
Set 1: 20 kg × 10
Set 2: 30 kg × 5
Set 3: 40 kg × 3
Set 4: 50 kg × 2
Set 5: 55 kg × 1
Set 6: 60 kg × 1
Set 7: 67,5 kg × 1
Set 8: 72,5 kg × 1
Set 9: 75 kg × 1
Set 10: 77,5 kg × 1 PR
Set 11: 80 kg × 1 [Failure] https://strong.app.link/Y9UKCPHbbK
Pretty significant PR, not completely sure how much since it’s been about a year since I’ve last tested and I’m not sure what the bar actually weighed that time. It could be as much as 10kg. Anyway, happy with this. I got 80 up to about my forehead but it wasn’t really close.
Mission today was to work up to a nice easy set of fahve @7-8 and call it a deload. So basically a volume deload. Taped sldl’s to see what my back was doing, they seem good to me. These always rek my hams. Noice.
So starting next program next week. I’ve decided to give Powerlifting to Win Novice phase 3 a whirl. It’s basically semi-auto regulated linear progression. Couple of reasons for this choice.
-I feel like it’s a good stepping stone to fully autoregulated training
-I enjoy powerlifting style training
-I dont have the equipment anymore for fancylad programs with a lot of accessories
So basically it’s entails working up to sets of 3-6 @9 on the main lifts, with % load drop backoff sets. There’s also 2 GPP days and a light day scheduled, so 5 days lifting.
The load is increased workout to workout based on performance on the top set. Once I cant reach 3 reps on top set anymore it’s reset and move to intermediate programming. So pretty much linear progression until 2 reps @10.
Squat (highbar)
Set 1: 130 kg × 6
Set 2: 132,5 kg × 6
Set 3: 125 kg × 6
Set 4: 125 kg × 6
Set 5: 125 kg × 6
Notes: 8, 9, 8, 8.5, 9
Bench Press (Paused)
Set 1: 90 kg × 6
Set 2: 92,5 kg × 6
Set 3: 86 kg × 6
Set 4: 86 kg × 6
Set 5: 86 kg × 6
Set 6: 86 kg × 5
Notes: 8, 9, 8, 8, 8.5, 9
Not off to the best start on PNP3, had to skip deadlifts because I started to feel really nauseous during warmups. Looks like work capacity is way down after tapering. That or my lunch just didn’t sit well. I’ll probably do them tomorrow which is GPP day normally, should be ok.
Decided to finish deadlifts last night, and not today. Perks of home gym.
155x6 @9
150x6 @9
Form got a little sloppy, it’s so much harder to get tight when I get fatigued after a couple reps, so that needs work.
And from today;
PNP3 GPP
Tuesday, 6 February 2018 at 12:57
Chin Up
Set 1: 12 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps
Notes: Max reps 7 minutes
Plank
Set 1: 50 secs
Set 2: 30 secs
Set 3: 30 secs
Set 4: 30 secs
Set 5: 30 secs
Ez bar curl
Set 1: 31,5 kg × 12
Set 2: 31,5 kg × 10
Set 3: 31,5 kg × 8
Set 4: 31,5 kg × 8
Set 5: 31,5 kg × 8
Set 6: 31,5 kg × 8
Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Set 3: 0 kg × 14
Set 4: 0 kg × 13
Set 5: 0 kg × 13
Banded Facepulls
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Crazy how much chins drop off on short rest time. No conditioning just yet, I’m not sure what I’m going to do for that as I don’t have access to any equipment. Maybe some regular sprints or I’ve been thinking about putting up a heavy bag outside.
Gonna use these light day squats to really hammer good technique, like eliminating some of the knee slide out of the hole I have. Doing these beltless for a 2ct-ish pause, so light weight is light. Doggos extra destracting today lol.
Tried to bench heels up again after a long while doing flat feet, in an effort to get my knees further below my hips. Tall people problems. It felt good though, strong and my quads absolutely lit up doing this. I had some trouble with butt rising on my max attempts so this should maybe help with that.
And now for something completely different. Went shooting yesterday. First time firing a gun, or even holding one. Was pretty cool. Shot a .38, .45, 9mm and .22 rifle.
No safety regulations whatsoever, because lol Asia. Within a minute of entering they just put a gun in your hand, kind of a weird feeling. Definitely impressed by how powerful a gun actually is. Would do again.
Maybe? Doesn’t really matter as long as they are noticeably longer than my regular bench pauses.
Re: guns,
Somehow I've never been shooting since I moved to Indiana. That said, shooting in sandals seems like kind of a bad idea to me, for reasons I can't fully articulate and are probably not correct.
Didn’t mean to sound dismissive of your observation Monte. Should probably have mentioned it’s actually programmed as a 2ct, but I thought I’d try to stretch it a little to make the weights used differ a little more from my heavy days regular bench, since it’s supposed to be a light day.
+1 for eye protection!
I once had a shotgun "blow up" in my face. It was scary for a few moments touching my face not sure if I'd just accidentally killed myself. Traumatized and ringing ears for a bit but otherwise unscathed.
+1 for eye protection!
I once had a shotgun "blow up" in my face. It was scary for a few moments touching my face not sure if I'd just accidentally killed myself. Traumatized and ringing ears for a bit but otherwise unscathed.
That sounds like no fun at all. How did that happen?
Barbell Seal Row
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 60 kg × 8
Set 4: 60 kg × 7
Set 5: 60 kg × 6
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 5
Notes: 58 reps
Ez bar curl
Set 1: 29 kg × 12
Set 2: 29 kg × 12
Set 3: 29 kg × 10
Set 4: 29 kg × 9
Set 5: 29 kg × 8
Set 6: 29 kg × 7
Set 7: 29 kg × 6
Notes: 64 reps
Banded Lateral Raise
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Set 3: 0 kg × 12
Set 4: 0 kg × 12
Set 5: 0 kg × 12
Hanging Leg Raise
Set 1: 12 reps
Set 2: 10 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 12 reps
Set 6: 10 reps
Band Pullapart
Set 1: 0 kg × 30
Set 2: 0 kg × 30
Set 3: 0 kg × 25
Set 4: 0 kg × 25
Set 5: 0 kg × 25
Set 6: 0 kg × 25
Just some boring stuff but did feel pretty good. Nice upper back pump from the rows and pullaparts.
That sounds like no fun at all. How did that happen?
Was shooting steel loads (duck hunting loads) out of a tightly constricted barrel/choke (turkey hunting gun). Steel is really hard and doesn't compress. The wad got jammed in the barrel and all the gases had nowhere to go--path of least resistance was the loader etc.
Was shooting steel loads (duck hunting loads) out of a tightly constricted barrel/choke (turkey hunting gun). Steel is really hard and doesn't compress. The wad got jammed in the barrel and all the gases had nowhere to go--path of least resistance was the loader etc.
Yikes.
Yesterday’s workout
PNP3 Heavy
Saturday, 10 February 2018 at 15:46
Squat (highbar)
Set 1: 133,5 kg × 6
Set 2: 129 kg × 6
Set 3: 129 kg × 6
Notes: 8, 8, 9
Bench Press (Paused)
Set 1: 93,5 kg × 6
Set 2: 96 kg × 6
Set 3: 89 kg × 6
Set 4: 89 kg × 6
Set 5: 89 kg × 6
Set 6: 89 kg × 6
I split this into 2 sessions, s/b afternoon, deads in the evening. Gonna run heavy days like this for now unless time constraints, because I feel like I perform better and otherwise sessions get real damn long.
Squat was easier than expected and I wasn’t sure if I should go up. Probably should have. Instead I chose to load drop the bottom range of 3% but I think that was a mistake.
Bench was also a lot easier than expected, and I did go for a bump here. 96x6 is a PR. I think 100x5 paused should be in the cards which is a nice milestone. Heels up bench definitely seems to give me a little extra power.
Deads were harder than last week. Only got 5 reps. Form was tighter than last week tho so that might be the reason. Also felt like rep 4 was forward. Perhaps a slightly soft lockout on these, so will work on that going forward.
I guess it kind of sounded like a backhanded compliment. It's prob a good sign that you're keeping back extension and pulling efficiently if you're able to get a similar RPE for an only ~3% drop in weight. I've never been able to do that for deadlifts, even with lots of rest between the sets.
I guess it kind of sounded like a backhanded compliment. It's prob a good sign that you're keeping back extension and pulling efficiently if you're able to get a similar RPE for an only ~3% drop in weight. I've never been able to do that for deadlifts, even with lots of rest between the sets.
No worries I didn’t take it as such. Just conscious of the fact my RPE ratings are not very accurate yet. RPE 9 sets are reasonably easy to judge though.