Russian Squat Masters - Le retour

Delvis said:
Why?
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Because you don't really want to be digesting protein when you're trying to perform big effort. It adds nothing to your performance and if anything will decrease it. Carbs and amino acids before a workout are more beneficial.

However if you're talking about a protein meal, then of course protein a good hour at least before the workout will help - but pre work out (i.e. literally just before working out) you're wasting your time and money. For pre workout calories to be of use to your workout they need to be digested. BCAAs need almost no digestion hence why they are favoured for preworkout.

Taking a shake 30mins before workout is fine - I'm taking about literally before a workout. I personally am more bothered about energy and focus, but still amino acids are important, hence why I include them. :)

tom_e said:
I bet that tastes like absolute rotten death!
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It's not the nicest! :D I've actually bought some orange squash to dilute the taste - it helps... a little.
 
Ortmayer deadlifts.

So last week was a deload. However since I failed I have to repeat the previous session. I bloody failed again. I don't know if it's down to form, technique, or just my brain that's just not coping with the weights - but I struggled to get the 2nd rep again, however the bar did come off the ground a lot further than before. I am uber busy at work at the moment, and my days are long and I'm tired which probably doesn't help.

Spoke to icecold who suggest I get it filmed next time to get some tips - so may well do that.

Anyway.

Deadlifts:

Deficit warm up:

Bar*lots
70*8
110*8
140*6
160*5

WS:

175*4
175*4
175*4
175*4
200*2
230*1 - should have been 2, came up so easily.
230*f
230*f - **** it. :mad:
175*8

DB Rows:

50*6
50*6
50*6

Pull ups:

BW*10
BW*10
BW*10

Static and dynamic hangs on rings

Was so destroyed that I went home in a sulk. :o
 
5*5 squats

Didn't happen.

Lower back doms, tired, and just feeling run down. Going to have a bit of a break - it's all a bit too full on at the moment. Will do some accessory work, but at the moment my mind isn't in it at the moment.
 
Back on 5*5 week, today was bench and squat deload.

Bench:

Bar*lots
60*10
80*5
90*5
100*5
115*4

WS:

127.5*5
127.5*5
127.5*5
127.5*5
127.5*5

well that was relatively easy! :o :cool:

Squat deload:

Bar*lots
60*5
80*5
100*5
120*5
140*5

160*2
160*2
160*2
160*2
160*2
160*2

Felt a bit heavy, but otherwise not too bad. :)
 
Still struggling for reps at 90% :/

Anyway still a good session.

Deadlifts:

60*8 deficit
80*6 deficit
110*5 deficit
140*4 deficit
160*4 deficit
180*2 deficit
200*1 deficit

225*1 - should have been 2 but couldn't convert
190*3
190*3
190*3
190*3
190*3
160*6

Pull up // DB row superset:

20*6 // 50*6
20*6 // 50*6
20*6 // 50*6

That's it - dead.
 
5*5 squat... hmm not had the most restful of weeks so this was going to be interesting!

Squats:

Bar*lots
60*8
80*8
100*5
120*5
140*2
160*2

WS:

170*5
170*4(f)
170*4(f)
170*3(ff) - I don't know why I failed on those :/ Annoyed I did a dropset:
150*10 - that felt easy/better. And is equivalent to more effort than the other squats. I don't get my body at the moment!

Bench Deload:

bar*lots
60*10
90*6
100*5

Chain doubles:

124*2 (chains are 12kg)
124*2
124*2
124*2
124*2
124*2

Hopefully next week will be a bit better!
 
Bench 4*4 - wasn't looking forward to it, shoulder is still dicky.

Bench:

Bar*lots
60*8
80*5
100*5
115*4
125*2

135*4
135*3.5
135*3.5
135*3.5

I say 3.5 as I needed a bit of spot for the last rep. Not TOO bad, but still, bleurgh.

Box Squats:

60*5
80*5
100*5
130*4

160*2
160*2
160*2
160*2
170*2
180*2 - for the lols.
 
Yes I've been struggling with getting out of the hole and fancied doing something a little different to reinforce form coming out of the hole. It actually really helped last night. I set the box at below parallel and it really helped me focus on not rocking to get up and really helped to enhance lumbar stability all the way down and up again. :) It's more of a confidence boost and lifting is for me significantly psychological.
 
Bleurgh shoulders! 5*5!

OHP:

Bar*lots
30*6
40*5
50*5
60*5

70*5
70*3(2) PP
70*3(2) PP
70*4(1) PP
70*5 - just MTFU and managed it... just... poor form.

Face pulls with rotation:

8.5*10
8.5*10
8.5*10

Sled wood chop - so instead on being on a pulley I'm pulling a sled along

3*20m

Sled Glute Medius hip abduction work

3*20m
 
Deadlifts:

Deficit - Bar*lots
Deficit - 70*6
Deficit - 110*5
Deficit - 140*5
Deficit - 160*5
Deficit - 180*3

200*3
200*3
210*3 - Fast :cool:

165*3
165*3
165*5 - very fast :D

WG Pull ups:

20*6
30*6
40*6

Inverted row + 1s pause at top:

BW*8
BW*8
BW +12kg chains*8
 
Shoulder 4*4 - well that killed me, definitely not doing any more heavy shoulder stuff until my physiotherapy has fixed me. In. So. Much. Pain. :(

OHP:

Bar*lots
30*6
40*6
50*5
60*3

75*4
75*4
75*4
75*4

A few of those were small push press reps to try and mitigate the shoulder pain.

T-Bar Rows:

70*8
80*8
80*8
90*8

Side raise // DB Press

7.5*8 // 20*6
7.5*8 // 20*6
7.5*8 // 20*6
 
Squat 4*4 - for once I was looking forward to this! :cool:

Squats:

Bar*lots
60*10
100*8
120*5
130*5
150*4
170*3

180*4
180*4
180*4
180*4 - last rep was a griiiiiinder.

Happy with my squatting though:


Bench speed work:

Off the catchers.

90*3
90*3
90*3
90*3
90*3
90*3

So fast the bar came out of my hands each rep!

Rope climbs // Tyre flips:

3* (Climb twice in succession the 5m vertical ascent and flip the tyre (300kg) 5 times)

Barbell Turkish get ups:

2*2 get ups on each side

YTWs:

A bit of shoulder mobility.
 
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