No Rest for the Weary

[kotriz]

bench pr approaching.. target locked

 

[CRZA]

lets hope so man.. not expecting much

smolov jr w3d4
50 x 5
70 x 5
90 x 5
110 x 1
117.5 x 5 x 3
back cramped up on 6th set and i dropped the bar on teh pins. Been struggling like crazy this time. Going to be good doing slow steady progression with hepburn method after a pr test.
tried doing some more work, but my pressing power is gone.

oh press
60 x 3 x 3

BORs
70 5x5, strict

Plate extensions
30 x 10,10,10
20 x 20,20

Plate curls
5+5 x 3 x 5
Wrist extensions x 20,20,20

Ab roller
bw x 10
standing halway x 5
+15 x 5,5,5 from knees
bw x 20

repost_

 

[kotriz]

looking forward to the bench pr

 

[CRZA]

lets hope it comes

woke up to a annoying allergic reaction. Sneezing and nose been running like crazy.
Hang cleans
bar x 8
40 x 5
60 x 2
70 x 1
77.5 x 11 x 2
done in 15minutes. I was soaked in sweat after this

Squats
50 x 5
70 x 3
90 x 3
110 x 3
127.5 x 5
145 x 5
165 x 2 no belt + 3 with belt
Was aiming for a beltless PR, but that wasnt happening. Felt way to heavy, so decided to stop after 2, then put on belt and did 3 reps

GMs
70 x 5
95 x 8 belt
105 x 8 belt
115 x 5 belt

Ab rollouts
+15 5x5

 

[JauntyAngle]

I hear it was Kate Upton's 20th birthday recently. Did you do any kind of celebration in this log?

 

[CRZA]

Nope, wasnt aware of it untill later.
But then again, almost all of my posts are a kate upton celebration

yes, i found it on her twitter. Stalker

 

[belph]

Sup.

 

[CRZA]

Niceeee. Thanks for posting belph. Ive seen it before, though

Bench Press
bar x 8
40 x 5,5
60 x 5
80 x 5
100 x 3 paused
110 x 1 paused
120 x 1 paused
130 x 1
137.5 (303lbs) x 1 griiinderrrrrr. +5kg PR First bench over 300lbs
140kg x 0. lol, shouldnt of tried
What the f*** happened to the light? darkness. Damn converters

OH Press
60kg 3 x 5 paused

Chins
bw x 5 x 6

Plate extensions
25 x 15 x 3

 

[squatsquatsquat]

Awesome Benching, CRZA!

 

[CRZA]

thanks browski! great picture too

 

[kotriz]

good job man, congrats!

 

[Keosawa]

Congrats on the big bench PR, buddy!

 

[belph]

Niceeee. Thanks for posting belph. Ive seen it before, though

First of all, Damn.


Second, Congrats. Yeaaah budday, big PR.

 

[miaou]

Congrats for making the 300 club!

 

[Jester]

Niiiiiiiice, well done sir

 

[CRZA]

good job man, congrats!

thanks buddy

Congrats on the big bench PR, buddy!

thanks man

First of all, Damn.


Second, Congrats. Yeaaah budday, big PR.

haha, you think I havent seen all kate upton gifs?
thanks man

Congrats for making the 300 club!

Thanks Next 350 club?

Niiiiiiiice, well done sir

Thanks, shame my deadlift sucks


well. fail of a day today
failed 230kg deadlift again, so thats no progress in half a year and only a +6 in one year. Really sucks. If anyone got some recommendations or whatever, bring them on. Thinking off doing 531 for powerlifting w/ singles and DOH grip deadlifts as assistance. But lots of volume on conventional deadlift has failed in the past.
Or maybe ill say fuck deadlifts and get my squat too 500.

did some squats and front squats after. nothing special. shit.

 

[CRZA]

Paused Bench
bar x 10
40 x 5
60 x 5
80 x 3
100 x 2
110 x 8 x 2
changing grip every set. close, medium, wide

Push Press 15min window
60 x 5
--
70 x 15 singles. Maybe more, lost count
Technique got really sweet at the end

EDT Zone 15 minutes
Chins bw x 8666666
Z Press 50kg x 555545
well these suck

Plate extensions
25kg x 10,10,10 short rest

Vulcan gripper, worked up to 5/4 x 10(R), 8(L)

 

[belph]

While you may have seen them all, I have not. And I must say, Very niiiice.

 

[JauntyAngle]

well. fail of a day today
failed 230kg deadlift again, so thats no progress in half a year and only a +6 in one year. Really sucks. If anyone got some recommendations or whatever, bring them on. Thinking off doing 531 for powerlifting w/ singles and DOH grip deadlifts as assistance. But lots of volume on conventional deadlift has failed in the past.

The thing that worked best for me was getting my squat up (with T3), while doing 5/3/1 for deadlift and starting from low. The way it worked, the weights I was deadlifting were never that much more than I was doing on 3s day. So my deadlifts were fast, and the only real effort was the AMRAP set. I did for about 6 months and at the end of it my DL had gone up 20kg. (Obviously not much for most people but I was pretty pleased.) In general I think my DL will track my squat and pushing it harder doesn't do much. Better for me to focus my energies on my squat while making sure that I don't forget how to DL.

Mind you, you and I are very different both in terms of age and lifting ability, so probably taking ideas from me would be a bad idea.

Oh, and... nice working on bench press!

 

[CRZA]

While you may have seen them all, I have not. And I must say, Very niiiice.

look around on teh net and you'll find some even better ones. A few wet-t shirt ones. There's only a question of time before kate does some topless shots

The thing that worked best for me was getting my squat up (with T3), while doing 5/3/1 for deadlift and starting from low. The way it worked, the weights I was deadlifting were never that much more than I was doing on 3s day. So my deadlifts were fast, and the only real effort was the AMRAP set. I did for about 6 months and at the end of it my DL had gone up 20kg. (Obviously not much for most people but I was pretty pleased.) In general I think my DL will track my squat and pushing it harder doesn't do much. Better for me to focus my energies on my squat while making sure that I don't forget how to DL.

Mind you, you and I are very different both in terms of age and lifting ability, so probably taking ideas from me would be a bad idea.

Oh, and... nice working on bench press!

Thank you.
That is def. a reasonable and fine approach, and Ive tried something similar. The first time when doing T3, I did a intermediate deadlift cycle (Snatch and sumo deadllifts alternated every week and hitting new max every 2nd week), at that time both my squat and deadlift rose, Roughly 20kilos. This could of
a) been from squatting more
b) Deadlifting assistance exercises (ME exercises)
c) Done after texas method, so for the first time in a long time I did not deadlift after i squatted.

Soo, later on, I continued T3 and did teh matt gary's singles program and I didnt increase anything on my deadlifts. Why, I have no idea, as I felt really good on the program, I probably should of done it longer than did.

Then came smolov for squats and I tested my deadlifts after, and got a +6kg PR, 226kilos, which is my PR now.

Later, I tried and failed ortmayer routine, and 531 went too shit, as I do not like to do deadlifts for reps (form breakdown), so no increase this last half year, despite my squat and good morning have progress nicely.

Sorry, for the wall of text, but thats what messes up my mind, I really dont understand the deadlift.
Common sense would say that you should deadlift and practice the lift to get better at it, the high level deadlifters do that, look at routines and interviews from Magnusson, Bolton, oldschool finnish lifters and lamar gant. All deadlifted fairly often. And on the other side you got bill starr and louie simmons, who says that you can deadlift more by not practicing the lift.

Either way. I think im mostly being a pussy and just need to practice the shit out of the lift, to conquer it. But I dont know how really. 531 w/ singles maybe?
I also got tons of weak links, mostly upper back imo. My glutes and hamstring also need work.

sorry for wall of random text: