Strong session there man! too bad about the grip..200kg aint no joke!
Well this week has been an epic fail. After straining my back on Monday and then compounding the problem with an over-eager snowman building escapade, I then came down with a flu bug and diarrhoea simultaneously. I'm feeling mostly better now but tomorrow is a right off still because my wife and I are celebrating 10 years together with a fancy Japanese dinner, lots of booze and then home to molest the hell out of each other.
Hopefully next week will turn out better.
Adding to TJ's comments; if you are trying to pull a max single then don't keep going on overhand grip until you can't pull the next one. So the 160kg should have been the first mixed grip set. This will give you a bit less fatigue in the hands to pull a max.
General training though you wouldn't be pulling a max single so you can just keep accumulating the heaviest sets possible in a method. For example a great progression is cleans, then SLDL, then deadlifts, then rack pulls. Or Overhead squat, lunge, Front squat, back squat, box squat.
And a 200kg pull is fantastic!!! Next stop 220kg!!
I think I mentioned earlier that I'm going to cycle platform deads, box squats and good mornings as my lower ME exercises for a while. And Mix the bench grips up for my upper ME. On upper I need the drive off the chest so a lot of "illegal" wide-grip and DB pressing is recommended. I would also do rack pressing but it hurts my shoulder too much.Quote
I am so close to getting that 220kg that it isn't funny anymore. I know I have it in me I just need to get my grip sorted.Quote
5 x 100kg
3 x 140kg
3 x 160kg
3 x 170kg
I was going to hit the 170kg for 3x3 but after the first set I decided against it. My back is still a bit tender from last week.
10 x 13.75kg
10 x 18.75kg
10 x 23.75kg
10 x 28.75kg
10 x 28.75kg
Standing Cable Crunches
12 x full stack + 26kg
10 x full stack + 26kg
15 x full stack + 26kg
I went and took a massive dump before the last set, I came back feeling rather refreshed as you can see.
35mins mixed cardio
Standing Calf Press
3 x 10 x 106kg
My back is still a bit sore and tight after straining it last week. I need to do a fair bit of stretching to loosen it up I think. On a positive note the box squats felt heavy but nowhere near my limit. On another positive note, I took my first solid shit in a week today. My guts are finally feeling better.