Increase Power.

Interesting couple of days.

22/11/16
Deadlift+chains+deficit
Warm ups
140kg x3
160kg x3 x2
*POP*
Was supposed to do 7 sets here but had an extreme crack in SI joint on eccentric movement - 3rd rep 2nd set.
Knew I should have stretched before this workout, I'm extra tight after all this deadlifting. But hey, I didn't. Couldn't really bend over for the rest of the day.
Stretched hip flexor and loosened off SI joint through the night. Woke up feeling reasonably loose, no pain.

So fuck it...
23/11/16
Reg. Dead
60kg x5 x2
100kg x5 x2
140kg x3 x2
180kg x3
Waters tested, let's get on with it.
180kg x6 (x4)

A little tight tonight but will stretch more.
 
25/11/16

Dead
60x5,5
100x3
140x3,3
180x3
200x2
210x2 hard
225x2,2 grinding

Didn't think 225 would budge after 210 felt heavyy. Still hesitant over the SI joint so not as aggressive and confident as usual. Is -5 outside and gym was freezing!
 
30/11/16

Dead
60x5
100x3
140x3
180x3
190x5,5,5,5,5

This weight has never moved so quickly. A little hamstring tightness on the right leg so resorted to some purely primal-style back pulling in the later sets. Was supposed to be a chain based workout but I wasn't at the right gym.
 
3/12/16

Dead
60x5
100x3
140x3
170x3
+chains (+46kg at the top)
175x4,4,4,4

These are so much fuckin fun. Easy, but nice comfortable grind at the top of the final two reps of the day. Sacrum/hammy not perfect but who cares.
 
Last edited:
6/12/16

Dead
60x5
100x3
140x3
150x3,3,3,3,3,3

Last day of this short deadlift cycle.

I purchased the short and sweet lifting straps from ironmind and although they are slightly too small for my liking they provided a revelation -
The tighter my straps are the easier it is to break the floor. This seems obvious but with the open un-stitched style of strapping I used I was leaving maybe a cm worth of slack between my wrist and the bar, which is only now noticeable through the stalling as I initiated the lift.
Will interested to see how this goes when I test my max again next session.
Ego lifting FTW
 
260 BITCH YEAAAHHHHHHHHH!!!!

Write up n vid soon
 
9/12/16

Cycle 2 comes to an end.

Here's how it all went, including today's max test session -

5x3 @ 140+chains+deficit ✔
4x6 @ 180 ✔
3x3 @ 210 ✔
7x3 @ 160+chains+deficit (only 2 sets) ✔
4x6 @ 180 ✔
2x2 @ 225 ✔
5x5 @ 190 ✔
4x4 @ 175+chains ✔
6x3 @ 150 ✔
MAX DAY:
60x5 ✔
100x3 x2 ✔
140x3 x2 ✔
180x2 ✔
200x2 ✔
220 ✔
240 ✔
260 ✔ (+10kg)

BELTLESS. 89.5kg BW

Another 10kg Pb. Now the plan is to abuse chain deadlifts and refresh my plan of attack in the new year. 275 is getting dropped.

 
Fuck logic and reason, we are going for 275 before new year. Another cycle commences -

12/12/16

Dead
60x5
100x5
140x3
180x3
+chains (46k)
180x3,3,3,3,3,3
 
14/12/16

Dead
60x5
+deficit (2x10k plates)
60x5
100x3
140x3
160x3
175x4,4,4,4

Hip a little iffy, weight no problem.
 
redbeard said:
9/12/16

Cycle 2 comes to an end.

Here's how it all went, including today's max test session -

5x3 @ 140+chains+deficit ✔
4x6 @ 180 ✔
3x3 @ 210 ✔
7x3 @ 160+chains+deficit (only 2 sets) ✔
4x6 @ 180 ✔
2x2 @ 225 ✔
5x5 @ 190 ✔
4x4 @ 175+chains ✔
6x3 @ 150 ✔
MAX DAY:
60x5 ✔
100x3 x2 ✔
140x3 x2 ✔
180x2 ✔
200x2 ✔
220 ✔
240 ✔
260 ✔ (+10kg)

BELTLESS. 89.5kg BW

Another 10kg Pb. Now the plan is to abuse chain deadlifts and refresh my plan of attack in the new year. 275 is getting dropped.

Click to expand...


Nice! Like the NWO shirt too!
 
17/12/16

Dead
60x5
100x3
140x3
180x3
200x2
205x5,5,4 (failed last rep)

Holy shit this was almost impossible haha. All back, no hamstrings and each rep required big, multiple seconds worth of grinding.
 
20/12/16

Dead
60x5
100x3
140x3
180x3,3,3,3,3

Everything feeling heavy right now.
 
28/12/16

Dead
60x5
100x5
140x3
160x3
+chains (46k)
160x8,8

Felt pretty unwell over the last week. As a result this was a struggle. Initially was supposed to be 150x8,8,8 but decided to go for an extra 10k. The last 8 would have floored me so I didn't bother trying. Took me about 20 mins to recover from hardly any work. Cold sweats etc. Speed to above the knee is great, struggling to lock out. Marginally hitched last rep.
 
31/12/16

Final Workout: 2016

Despite failing the elusive 100kg Dip, a great workout nonetheless.

Dead
60x5
100x3
140x3
180x2
200x2
220x1
230x2,2

Fucking easy and great deadlifting after a week of weak!

Other highlights -
Press 95kgx1
Push Press 120kgx1
Dips +90kgx2

BW @ 91.5kg


 
2/1/17

Dead
60x5
100x3
140x3
180x2
200x5,5,5,5,5

Some slight hitching on sets 3+4. Set 5 was aggressive and fast. I think there are two primary reasons for the want to hitch -

1. Round back style
2. Incredible speed off the floor which is resulting in laziness on the pull through once I reach mid thigh.

Happy all in all, good volume and significant lower back/lat pump.
 
3/1/17

Press
Warm ups to
80x5,5,6
60x20

No deads but a reminder that lifting weights is fuckin EASY when you are not on a diet
 
7/1/17

Dead
+20kg plate deficit
60x5
100x3
140x3
180x4,4,4,4

Ugh too easy!! Mostly back pulling, smooth on every rep.
 
9/1/17

Dead
60x5
100x3
140x3
180x2
+46k chains
180x2
200x2,2,2,2,2,2

Chain Brutality
Damn, floor speed is so good right now. Some nice grinding on the final sets. No hitching. Last heavy day of the cycle.

Also a nice set of 80x8 on the press to match a rep PB but at a much lower bodyweight.
 
11/1/17

Dead
60x5
100x5
140x3
160x3,3,3,3,3

Final day of cycle.
 
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