Saturday, September 12, 2020

Training Recap: Breaking Some PRs

THE LAST two weeks have seen some pretty good lifting and pressing, though I was reminded I needed some dry needling when I was squatting and felt significantly under-powered just finishing the first money set. I thought my lacklustre pull session the week before had been crap due to the recently sustained lumbar strain - and no doubt it was a contributing factor - but over the last few months my quads and VMOs had taken as much as they could, and attempting to squat made it quite apparent. And my physio has been on maternity leave since April!
 
Lucky I was able to track down another excellent physiotherapist who is skilled in dry needling and deep tissue massage, because add to this, I've got a knot in the muscle to the left of my lower lumbar, right around where that nerve that sometimes gives me grief is located. I discovered it while foam-rolling prior to deadlifting Saturday just gone. It's been messing with my sleep the last few nights. I'll be glad to have to sorted in the coming days.

In the last two weeks I have:
* Strict overhead pressed an 85 kilogram axle for 10 reps (an all time person record I'm pretty sure),
* Deadlifted 210 kilos for a set of 11 with no belt, no straps, and had at least two more good reps in the tank (and maybe a shaky third one after that),
* Performed the heaviest set of Good mornings I've done since maybe 2014: 125 kilos for 3 sets of 8,
* Performed the heaviest sets of Face-pulls I've done in several years, and lastly
* Doubled my cardio from 5 to 10 mins on two training sessions

I have about six weeks left to get everything sorted for Static Monsters. So I need to transfer some of this pressing over to the log before I run out of time. If this training block is working, it will result in a stronger log press at the end of October.

PULLS Saturday September 12th
Deadlifts w/barbell:
70 kg x 10
120 kg x 5
160 kg x 3
190 kg x 1
210 kg x 11 TPR no belt, swapped to mixed grip at the 5th rep
Deficit deadlifts w/barbell:
125 kg x 2 x 10
Seated rows:
150 kg x 5
120 kg x 5
97.5 kg x 5
75 kg x 5
52.5 kg x 5
Face-pulls:
54 kg x 2 x 20
Lateral pulldowns:
60 kg x 3 x 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 5 mins @ +50 rpm

PRESS Tuesday September 8th
Chest press (p/h):
20 kg x 10
Incline barbell press:
75 kg x ME 16
60 kg x ME 15
Savickas OHP:
60 kg x ME 5
Preacher curls w/EZ bar:
23 kg x 4 x 10
DB front raises (p/h):
10 kg x 3 x 10
super-set w/DB curls (p/h):
12.5 kg x 3 x 10
Triceps pushdowns:
90 kg narrow grip x 10
90 kg wide grip x 10
63 kg rope x 10
90 wide grip x 10
90 kg narrow grip x 10
54 kg rope x 10
Cardio:
assault bike 5 mins @ +55 rpm

SQUAT & PRESS Saturday September 5th
Axle squats:
35 kg x 10
80 kg x 5
120 kg x 3
140 kg x 1
160 kg x 5
Axle OHP (strict):
35 kg x 8
55 kg x 5
75 kg x 1
85 kg x ME 10 PR
Good mornings w/cambered bar:
15 kg x 10
45 kg x 5
65 kg x 5
85 kg x 3
105 kg x 1
125 kg x 3 x 8 TPR
Cambered bar OHP:
75 kg x 7
Cardio:
assault bike 10 mins @ +55 rpm PR

PULLS Thursday August 27th
Deadlifts w/barbell:
60 kg x 10
100 kg x 5
140 kg x 3
Deficit deadlifts w/barbell:
125 kg x 10
Seated rows:
150 kg x 10
120 kg x 10
97.5 kg x 10
75 kg x 10
Face-pulls:
54 kg x 3 x 20 TPR
Lateral pulldowns:
60 kg x 3 x 8
DB side raises (p/h):
12.5 kg x 3 x 10
Cardio:
assault bike 10 mins @ +50 rpm TPR

1 comment:

  1. https://stlouisresumeservice.com merupakan Bandar Togel Terbaik yang hanya ada di stlouisresumeservice.com yang merupakan Web Pasang Togel Online Terpercaya Dengan Pasaran Terlengkap Singapore Pools SGP, Hongkong Pools HKG, Sydney Pools

    ReplyDelete