I assume you read this?
Its convinced me to return to heavy deads, I want to do 2xbw!
^^ I have done as much as 0.8xBW dips, but I think there is a reference to Matt K there that I need to take heed of for dips.
When I was doing dips I was hitting 15 reps, but it was the same weight I was using for chins (for convenience). Reality is that it was far too light to be usefull. I found with the DB rows that one week I was doing 5 sets of 40kg for a total of 60 reps. The next week I just decided to see how many I could get in one set. Now I'm hitting sets of 20 with 45kg! I was just limiting myself in order to hit the set numbers rather than pushing out what was possible.
Ok plan is: OHP day will have dips back in with 30-40kg added, aim for +10 reps. Bench day will have floor presses with the aim for 10-15 reps (100kg should be about right for that). Although I do find it hard to hit high reps when fatigued.
^^ Don't know. I had to cut my step-ups short last week with my knee suddenly giving me grief. I think I may have loosened some scar tissue, as my knee is clicking a fair bit at the moment.
As for my lower back and back in general, I haven't been sleeping comfortably. I think I need to hit some stretching more rigorously, get to bed earlier and spend less time sitting down at the computer.
AC/DC tomorrow so I'll spend plenty of time jumping around. My sister called last night to tell me she had just heard them come on stage. She lives two suburbs away from the arena!!!!!!!!!
Last workout before AC/DC.
42.5kg x5 - barely felt like a workout
Behind the neck jerk
42.5kg x10 3 sets
20kg x8 3 sets - I will now just tie some weight and get as many reps in 5 sets as I can.
30kg x12 2 sets - proving I was being lame before
20kg x15 2 sets pronated
20kg x20 2 sets supinated
nice pullups and dips tim looks great.
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Deity: They were awesome!!!!
Ben: What?? Actually not that bad, I was surprised.
Jono: Yep, their last gig of this tour in Bon Scott's home town. So possibly their last gig ever!
Bulky: Cheers, hope they get better during the work weeks.
This deload is better than the last, haven't felt like it was far too light at all. It has actually felt refreshing.
10kg x20 2 sets
SL hammy curl
15kg x15 2 sets
20kg 20 sec or so 2 sets
First day of cycle 3 of 5/3/1....... and it sucked.
Just didn't seem to have any balance and strength today. I have been busy and had a long work day, but I didn't feel that off until I got to my first snatch set. Just didn't feel right at all. I broke my lifting platform with my third set, just didn't get under the weight and lost my balance.
60kg x2 2 sets
70kg x1 x1 - first set dropped the second rep.
135kg x5 - whole heap of fail on this. 5 really felt like a challenge this evening, yet I really should have gotten 8.
70kg x10 2 sets - these felt ok, but only did 2 sets due to the previous fail exercises
70kg x12 2 sets
Single leg standing calf raise
32kg x8 2 sets - first time I have done these on a step in over a month due to my foot problem. Seemed fine this evening, although foot is still stiff most mornings.
The video they had for this at the concert was fantastic.