Russian Squat Masters - Le retour

Squats 6*6!!! I was feeling remarkably up for this. Took far too much of my prework out potion though - I was buzzing!

Squats

Bar*lots
60*10
80*10
100*10
120*6
140*6

WS:

160*6
160*6
160*6
160*6
160*6
160*6

BOOM! :cool: Very happy with that.

Bench deload:

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

WS:

Did something a little different today - for my deload I used chains.

100kg on the bar plus 2x12kg chains.

100+chains*2
100+chains*2
100+chains*2
100+chains*2
100+chains*2
100+chains*2

Overall a good workout.
 
Beta Alanine
L-Arginine Alpha-Ketoglutarate
Taurine
Citrulline Malate
Agmatine Sulphate
Guarana
Yerba Mate
Pine Bark Extract (Pycnogenol)
Grapeseed Extract
BCAAs
Creatine

So pretty much everything! :D
 
Weights start to ramp up, down to 5*5 now!

I go to see my physio today which is good because this shoulder is starting to really **** me off.

Bench:

Bar*lots
60*10
80*10
100*8
110*6

WS:

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

*just* managed most of them, the last reps on set 3-5 Jon just touched the bar with his fingers to help it up. However there was no power left. First 3 reps on all 5 sets flew up nicely. I'm struggling with bracing and just a bit of technique work - my shoulder probably isn't helping either.

Squat deload:

Bar*lots
60*10
100*8
120*6
150*4

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

Static hangs:

Went up onto the Olympic rings and just did some scap activation and static hangs for a few minutes - felt quite nice actually.
 
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
 
Work fatigue + serious volume on RSMSR + deadlift tapering is not the greatest recipe for PB-setting I can imagine.

Uness you're eating like a (French)bear, and sleeping like one in between, too... which I suspect you're not, too... :(
 
Freefaller said:
I guess I'm not as superhuman as I thought.

It's annoying as the first rep is rudimentary. My brain can't cope with 95% rep attempts :p
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Come on, buddy - you are more superhuman than the rest of us (given your achievements/lifting in this current cycle), which puts you in the legend category. Now you just need a moustache to go with the rest of the Grade AAA Specimen-ness. :)

Oh, wait - Movember is just around the corner... ;) :D
 
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