Russian Master Hybrid - Back to the DOMS part un!

[Freefaller]

Day 25 - Deadlifts

Deads

RDL Warm up:

Bar*lots
60*10
100*10
120*8
140*6
170*4
190*3

207.5*3
207.5*3
207.5*3

Form started to falter quite badly I think I'm just rather tired at the moment.

DS:

175*8

Pull ups:

20*8
30*6
30*6 - paused reps
BW*12

ISO Row:

80*8
80*8
80*8

Bleugh

 

[icecold]

Bru stop doing these drop sets! You're in a peaking phase at the moment, and you need to be recovering.

 

[Freefaller]

I know but these last 2 days are my last workouts now for 3 weeks so just wanted to have a laugh :'(

 

[BennyC]

I know but these last 2 days are my last workouts now for 3 weeks so just wanted to have a laugh :'(

No time for laughs, only gains

 

[icecold]

Facebook reminded me, it makes sense now!

Enjoy yourself bud!

 

[Freefaller]

Aaand I'm back.

Started again but knocked myself back a few sessions to ease myself back into it.

SO MANY DOMS!

 

[mrthingyx]

Started again but knocked myself back a few sessions to ease myself back into it.

SO MANY DOMS!

Give me time to catch up with your squats..

Enjoy tomorrow!

 

[icecold]

Back in!

 

[Freefaller]

Well 1 week of training done!

115kg bench was reasonably straightforward a bit tough
197.5kg deads were not so good. Hard and form was only just okay
67.5 OHP felt surprisingly okay
160kg squats felt great but very very heavy.

 

[Delvis]

<3

WB - This is going to be tasty

 

[wozza2k]

Comes back after a few weeks out with big lifts totalling near 500kg.... Disgusting. So much mire

 

[Freefaller]

Ha! Not quite - it's a bit of a struggle!

Bench 4*4:

Bar*lots
50*10
70*8
80*6
90*5 - fffff felt heavy
100*2
110*2

115*4
115*4
115*4
115*4 - best set :/ either way that wasn't easy.

Squat deload:

Bar*lots
60*10
80*10
100*6
120*2
120*2

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Walking lunges:

30*6
30*6
30*6
30*6

 

[Freefaller]

Deadlifts went much better today. Felt quicker, form tighter, better glute activation and generally felt much more comfortable. Still, 3*3 is going to be HARD!

Deads:

RDL Warm up

Bar*lots
70*10
100*8
120*6
140*5
150*2
185*2

197.5*4
197.5*4
197.5*4
197.5*4

Pull ups:

10*8
20*8
25*8

DB Rows:

50*8
50*8
50*8

 

[BennyC]

Joocey deads, mirin.

 

[Delvis]

200kg next week?

 

[Freefaller]

207.5kg yup

 

[Freefaller]

Still on 4*4 at the moment - OHP! Yay :/

OHP:

bar*lots
30*10
40*10
50*6
60*3

67.5*4
67.5*4
67.5*4
67.5*4 - my shoulder AIDS seem to be improving as that felt reasonably good - a little bit of impingement but felt smooth.

PP:

A little bit of PP as I haven't done any in ages.

60*3
80*3
90*3
100*2
110*1

Cable Side Raises

7.5*8
7.5*8
7.5*8 - I like these for a bit of mobility work seems to help open up the shoulder somewhat

Seated DB Press:

30*6
30*6
30*8 - perhaps 32.5 next week....

Cable rows:

75*8
80*8
85*10

 

[BennyC]

Tasty. New found love for side raises recently now my activation is on point. Boulder shoulders for all \o/

 

[Begbie]

Tasty. New found love for side raises recently now my activation is on point. Boulder shoulders for all \o/

Rear cable side raises...hnnnng. Much pain.

How have I missed this? Such beast, such awesome. That feel though when your warmups make me look weak

Looking mireful dude.

 

[Freefaller]

Squats 4*4

Squats:

Bar*lots
60*10
80*10
100*6
120*5
140*2
150*2

160*4
160*4
160*4
160*4 - felt damned good - had 6-7 in tank I reckon.

Bench deload:

Bar*lots
60*10
80*8
90*5

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Dips:

20*6
30*6
40*6
50*6

Good sesh.