Good things come in 3s

[reiyushin]

Beltless Conventional Deadlifts
3x
70
120
160
200

Beltless Sumo Deadlift
3x
70
120
160
200
220
230

pulled a single 250 belted then onto the fun

2x10x200 - Beltless sumo
7x200
3x200 - didn't get 10 on the 3rd set so had to make up for that

Did some chins and weighed chins

Bench
8x
40
60
80
100

4x10x100
7x100 - fatigue

GG time to eat

 

[reiyushin]

Ahh that's cool. I'm going to have to practice it more, as I lose some tightness is my back afterwards, it's not really an issue in the lighter sets, but as I get into the heavier sets the loss of tightness feels like I'm working harder than I need to or should be.

I can definitely feel the difference it makes to shoulder stress too.

Yea I'm still trying to get my back tightness sorted using this setup, it's tricky!

 

[reiyushin]

Todays 3x230 belthless sumo

 

[reiyushin]

Sundays session

Block Pulls

3x
70
120
200
230
260 - belt on
280

Bench
8x
60
80
100
120
120
3x5x120

OHP
8x
40
50
60
5x70

Cable Row
3x15

 

[reiyushin]

Considering lowering the block each week until this is off the floor then upping the weight and repeating the process

 

[reiyushin]

Tuesdays session

Bench
5x
40
60
80
90
100
110
120
130

3x140

Cleans up to 100kg
Jerks up to 100kg
Snatches up to 40kg

Pullups and rows

 

[reiyushin]

The snatch and I don't get along

 

[reiyushin]

Having a competition with a local weightlifting gym
5 lift
Squat, bench, deadlift, c+j and snatch

Best total wins

 

[reiyushin]

Holiday's over, back to work

New Program, more focus on Deadlift over Squat this time round.

6 weeks

Week 1-3

Tuesday
Deadlift 5x5@80% +5kg/week
TNG Bench 5x8@70% +5kg/week
Assistance: GHR, Hip Thruster, Ab/Aductor machine

Thursday
Front Squat 5x5@80% +5kg/week
Slingshot Bench 5-8x3@95% + 5kg/week
Assistance: Machine Row, Cable face pull, Band pull aparts, Ab Wheel Rollouts

Saturday
Block Pulls 3-5x3@90% +10kg/week
Paused Bench 5x5@80% +2.5/week
Assistance: Incline DB, Skull Crushers, GHR, Hip Thruster

Sunday
Squat 5x5@80% +2.5/week
OHP 4x6@70% +2.5/week
Assistance: Leg Ext, Ab wheel, Cable row, Pullups

 

[reiyushin]

5/5/15

Deadlifts
4x5x222.5
Almost tenx222.5

Bench
4x8x108
15x108

Assistance was 3x10 on bended hip thrusters, GHR and Ab/Aductors

 

[reiyushin]

Feeling near death today got dem all over doms it's good to be back!

 

[reiyushin]

That's Oliver, his beard is among the mightiest in the land

What's more impressive is he's a junior...his beard isn't even close to full strength!

 

[reiyushin]

Arrived a little earlier than the team tonight so got some extra bench done at the start.
Don't recall it so not logging it

Front squat
4x5x104
11x104

Slingshot Bench
4x3x147.5
5x147.5

Band pull aparts
3x10 (purple band)

Ab rollouts
3x5

Machine row
4x10x100

 

[reiyushin]

The weekends training was pretty insane....well Saturdays was insane.

Saturday

Block Pulls
3x70
3x110
3x140
3x170
3x210
3x3x252.5 - did the first set beltless which was a PB

Paused Bench
5x60
5x80
5x90
5x110
4x5x122.5
7x122.5

After this we did a full 5 lift comp with a stange format, 30mins to complete each lift to earn a max. Small break between each type of lift and the biggest total wins.

I ended up with:

C+J - 100kg - could have got more, ran out of time
Snatch 65kg - I kept pressing out the 70kg :/
Squat - 220kg - ran way out of time, this felt good
Bench - 140 - felt like nothing
Deadlift - 260 - again felt great

Didn't go higher as by that stage I'd already won it and it was just for funsies

I played with 300kg to show up some weaknesses but this was a bad idea as I was far too fatigued to show where my true weaknesses lie. None the less I got it off the ground but it was never getting locked out in my state of fatigue

After this me and another guy tidied the entire gym :/ 6 platforms, squat stands, benches, and a few tons of plates needed put back.....just like working in a commercial gym again >.<

Done.
Food.
Bed.......for 13 hours...

I've never slept so much in my life!

Sundays session

Squats
5x70
5x120
5x160
0x200 - hip flexor was not happy :/ called the squats there and did some foam rolling.

Assistance: Banded glute bridge and GHR.

OHP

4x6x60 - comfy

CGBP
4x8x100 - triceps showing their fatigue

Assistance: Cable Row, Ab Wheel

 

[reiyushin]

Hip flexor a little bit aggrivated still so didn't do all the deads :/

Deads
5x70
5x110
5x150
5x180
5x210
3x5x227.5

Bench
8x40
8x70
8x100
5x8x110

banded hip thrusters / ghr supersets 3x10
Tricep ext / cable row superset 3x10/20

 

[reiyushin]

Thursdays session

Front squat
5x70
5x90
5x5x110

Bench
5x40
5x60
5x80
3x110
3x130

Slingshot bench
5x3x152.5

Assistance was 1 arm bench, ab wheel (3x6), cable facepull, band pull aparts and machine row

 

[reiyushin]

I was skeptical at first but now I'm 100% for it

Allows you to physically handle more weight so prepares the body to support the weight raw. (a big big confidence builder)
Gives a great overload for the triceps.
You have to force a tight bench groove which helps reinforce an efficient movement pattern.

It's a great little piece of kit

 

[reiyushin]

Yes it's pretty much identical to my raw movement path.

Also forgot it can teach you to be fast off the chest as well

If you're getting one get either the blue or the red one (I've got the red)

 

[reiyushin]

Yea I'd recommend it over the red one

ps don't use it without a spotter! If a misgroove happens it happens fast and is insanely difficult to recover from.

 

[reiyushin]

Once per week, probably just hitting some heavy triples at around your 1rm (once you've got the hang of it)

It doesn't replace a bench session on it's own, just add it at the end