No Rest for the Weary

[CRZA]

*lurking/stalking* wait what ? nice deadlifting man.

lol, You do feel kinda like a stalker when ur entering peoples logs. Thanks, man

Yeah, good work on the deadlifts, and i can`t wait to see how the new program is going to unfold Keep it up CRZA brah

Thanks din. Im motivated for the new setup and hope it goes well. Regner med at du s

 

[belph]

lol, You do feel kinda like a stalker when ur entering peoples logs. Thanks, man

i'll try to fix that.

 

[CRZA]

dont. I like your stalking

 

[belph]

dont. I like your stalking

lol, then i'll stay the same.

ps: i like the edit.

 

[eastNYgoon138]

Great deadlifting! Why did you switch from hook grip, too painful?

 

[Eric Brown]

Just read back a couple of pages. I only pull singles when pulling conventional (my better of the two styles and my best lift overall). I find this also works well for me because when pulling heavy, regardless of the fact that I have been doing it for 30 years, my form goes to shit when doing multiple reps. By taking my time, resetting, pulling my head out of my ass, whatever, and starting each single like a fresh lift, I get better leg drive with a little less strain.

So I too am a big proponent of singles on the deadlift.

 

[dinpappa]

Just read back a couple of pages. I only pull singles when pulling conventional (my better of the two styles and my best lift overall). I find this also works well for me because when pulling heavy, regardless of the fact that I have been doing it for 30 years, my form goes to shit when doing multiple reps. By taking my time, resetting, pulling my head out of my ass, whatever, and starting each single like a fresh lift, I get better leg drive with a little less strain.

So I too am a big proponent of singles on the deadlift.

How many singles do you do in one session then? Just curious?

 

[Eric Brown]

How many singles do you do in one session then? Just curious?

Depends on how heavy I am going.

I normally only pull ME deadlifts when pulling conventional, so I start at about 90% of my 1RM and go until I fail. Weight jumps depend on how 90% felt. Usually four to six. Six means a very, very good day. I think I have had two of those all year.

If I actually try and work on technique I still pull singles, usually after DE squats and never go over 75%, usually no more than 70. Then I may pull 10 to 12 singles with short rest periods.

 

[CRZA]

lol, then i'll stay the same.

ps: i like the edit.

Awesome!

Great deadlifting! Why did you switch from hook grip, too painful?

Yeah, pretty much. I usually do half of the sets with a hook grip. Its a psychological thing also. After Ive done half the sets with a hook grip, the last half done with a mixed grip feels alot easier.

Just read back a couple of pages. I only pull singles when pulling conventional (my better of the two styles and my best lift overall). I find this also works well for me because when pulling heavy, regardless of the fact that I have been doing it for 30 years, my form goes to shit when doing multiple reps. By taking my time, resetting, pulling my head out of my ass, whatever, and starting each single like a fresh lift, I get better leg drive with a little less strain.

So I too am a big proponent of singles on the deadlift.

I agree Also from what you described, it seems very similar to the one i am running: Train The Deadlift

Day 2
Max Effort Bench press
Bench Press
bar x 10
40 x 5
60 x 5
80 x 5
90 x 1
Board Press
100 x 3
110 x 3
115 x 3
120 x 1
125 x 1
127.5 x 1. This was hard. Will aim for 130 next week!

Overhead Press
60kgkg x 4
62.5kg x 4
62.5kg x 4
62.5kg x 4

Tate press
4 x 12reps

Pendlay rows;
65 x 8
72.5 x 5
77.5 x 5
75kg x 5

Kroc Rows
35kg x 30

 

[CRZA]

Day 3
Bench Press, speed sets
bar x 10, 8
40 x 5,5
65kg x 9s x 3r
Changing grip every 3rd set. Speed felt good

Squats
Changing 5x10 to 5x8. I feel its better to do 8 good reps, than 8 good reps and 2 bad reps. Fatique does terrible things to my form and technique
bar x 10
50 x 5
70 x 5
100 x 5
130 x 2
belt on
---------
135kg x 8 = 1080
130kg x 8 = 1040
130kg x 8 = 1040
120kg x 8 = 960
120kg x 8 = 960
Total: 5080

Im not really happy with these sets. I tried going as deep as I could. But it seems that going below parallel or even trying to go bellow parallel makes me loose alot of tightness and form suffer. Kinda annoying, but atleast all these reps were parallel, I hope.

Overhead Press
bar x 10
40 x 5
60 x 2
---
65kg x 2
65kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2

Lateral raises 3 x 20
Some power shrugs 3 x 10
Some hanging leg raises
Knee is still abit bruised and annoying. Strangely enough, it doesnt hurt when squatting. But it hurt a few times during mma training, when shooting for a takedown or some transitions on the ground, when sitting in someones guard.

 

[CRZA]

Day 1

Squats; 60kg x 8,8
Deadlifts
70 x 5
110 x 5
130 x 3
150 x 1 doh
--------
180kg kg x 10s x 1r
1-2 min rest between sets. Beltless. First 5 hook grip, last 5 done mixed

Good mornings:
Hamstring didnt feel too good, so did these pretty shallow
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5

Hanging leg raises x 10, 10, 10
Curls x 10,10,10
Plate curls x AMRAP for 1 minute each hand
need to start doing these again, as I have weak and tiny wrists

goddamn

 

[dinpappa]

How is singles going for you? i started today just messing about with it. How long pause did you take between reps? Felt like ages just doing 5

 

[Eric Brown]

When you say your hamstring did not feel good during good mornings, what was wrong?

 

[CRZA]

I guess I should of explained that. My right hamstring felt more tight than usual. It got better after some warm up sets. I noticed my right hamstring being quite tight and sore when I was at mma-practice last night also. Good mornings are a relatively new movement for me, so im still figuring it out. Last weeks sets left me sore for 5 days or so

 

[Gierrod]

God dammit i come here to read your log and all i end up doing is flicking threw the pages looking at the pictures lol!

 

[CRZA]

haha, yeah, I know. its hard to concentrate

 

[CRZA]

Day 2
Max effort bench
Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
Board Press
100 x 5
110 x 3
120 x 2
130 x 0.

I guess ill alternate ME exercises each weak instead of having one for two weeks. Seems I am "too advanced" for that. lol

Bench Press
100kg x 8 +1 Rep PR.
Not the prettiest reps, but ill take it

Overhead Press
62.5kg x 4
62.5kg x 4
65kg x 4
62.5kg x 4

Tate Press
4 x 12 x 15kg

Pendlay Rows
felt pretty powerful here today
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5

Kroc Rows
40 x 30
real ugly at the end

 

[dinpappa]

40x30 kroc is awesome, and quickly turns ugly hehe

 

[CRZA]

sure does. Thanks

Day 3
DE Bench Press
barx 8
40 x 5
60 x 5
70kg x 9s x 3r
different grips, 45s-1min rest
Felt fast and powerful.

Squats
T3 Squats 5x5
bar x 10
60 x 5
100 x 5
110 x 3
130 x 3,3
----------
belt on
150kg x 5
150kg x 5
150kg x 5
140kg x 5
140kg x 5
Depth needs work.................................<<<------------------:icon_sad:
Also seem to fall forward too much, not good.

Overhead Press, warming up with dumbbells
60 x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2
67.5kg x 2

dumbell bench press
30k x 10,8,8
Hanging leg raises bw x 10,10,10

some rotato cuff work

 

[CRZA]

Day 1

Squats
up to 100k x 8

Deadlifts
70 x 5
110 x 5
130 x 1
150 x 1
170 x 1
-------
190kg x 8s x 1r
first 3 hook grip, last 5 mixed. Beltless, around 2min rest

Good mornings
60 x 5
belt on
80 x 5
90 x 5
90 x 5
90 x 5

Power shrugs
90 x 10
90 x 10
90 x 10
90 x 10

Chins: bw x 10,10,10
Hanging leg raises: 10,10,10
Plate curls: amrap for 2 minutes each hand, 10kg plate

Been doing some thinking:
These 6 weeks or so, im going to really get my squat form and depth down. So I can squat 180 with no problem. Will use T3 for this. Hopefully my knee is fully healed at this point.After this, I will Deload and test max for most lifts.
Then Ill start Pavels "pussified" version of smolov, where it is spread over 6 weeks. If everything goes like planned, I will finish around christmas, and can test my max right before the Squat / Press competition ends. Hopefully I will have a 200kg squat.

MMA training will continue 1-3 times a week, depending on school sheduele and injuries.