Storm's lagging log

[Storm]

Phase 4 week 3 (day 4)

Benchpress 80Kgx5 , 92Kgx3 , 104Kgx6 PR!!! last rep was a grind, red face, grunts (to my partner: "don't....touch....it....!") and everything lol
MPs 40Kgx10 , 40Kgx14 (just because)
Thick Krocs 32.5Kg x 20 x 2 sets . It still hurts
triceps 30Kgx 10 , 35Kgx10

Weekly total: 555.3286 PR
BW (this morning): 91.5Kg
wilks: 351.57853666 PR!!

Perspective look:
Exercise---------phase 1 maxs ---------- phase 4 maxs
Squat-----------135.6------------------ 162.8
MP--------------61.6 ------------------- 73.8
Deadlift----------172.6------------------ 194
Bench-----------119 -------------------- 124.8

As you see bench is the worst one, not growing accordingly. Should I change accesory work, maybe?

 

[Storm]

Bike: same route i did a couple of weeks ago around the lake (~24Km), but faster.

 

[El Freako]

How many days a week are you lifting?

 

[Storm]

How many days a week are you lifting?

usually 4 (mon,tue,thu,fri) days of lifting and 1-2 of cardio (bike).
As for pushing UB movements i'm doing MPs 5-3-1, some sets of benchpress (~10 reps/set) and some of dips on tuesdays and 5-3-1 bench, some MPs (~10 reps/set) and a triceps exercise on fridays.

Phase 4 deload, day 1

Squats up to 100Kgx5
Fronties sets of 10
1-leg calves sets of 12

 

[Storm]

double post

 

[El Freako]

A change in assistance work might be the ticket for the lagging movement. Do you have a noticeable weakpoint?

Heavy Db bench and heavy dips were my 2 bench stalwarts.

 

[Storm]

A change in assistance work might be the ticket for the lagging movement. Do you have a noticeable weakpoint?

Heavy Db bench and heavy dips were my 2 bench stalwarts.

Thank you for your help freako.

Heavy db press...i'm afraid that's not possible, heaviest DB in my gym (or any gym in my surroundings) is 37.5Kg. As for dips... i'm doing weighted dips with a weight i can manage a 10 rep set (for the first set at least), currently that's just 10 Kg, would you recommend going for shorter sets with more weight and set a rep goal?

 

[Storm]

oh, i did a deload session yesterday...

 

[Natzo]

37kg dbs suck ass bro...

hi5 for stubborn bench.

 

[El Freako]

For dips I found a weight I could do for 5-7 reps and did 5 sets. Once I could hit 8-10 for the first set I'd up the weight. My last goal before my shoulder problems was a 2x bw dip and I getting pretty good at repping out 60kg.

I also used to compete with Rocky so that helped with the motivation.

 

[Storm]

For dips I found a weight I could do for 5-7 reps and did 5 sets. Once I could hit 8-10 for the first set I'd up the weight. My last goal before my shoulder problems was a 2x bw dip and I getting pretty good at repping out 60kg.

I also used to compete with Rocky so that helped with the motivation.

Thanks for the tip freako, i'll be ramping up the weight I use for dips and see what happens.

Deload deads today. Funny fact is i've used a weight that was "serious business" for me not long ago. Also did GMs and calves.

 

[El Freako]

Its cool when your old working weight is now your deload/wu weight. I lol slightly when I do a couple of 200kg reps before hitting the "heavy stuff".

 

[Storm]

Its cool when your old working weight is now your deload/wu weight. I lol slightly when I do a couple of 200kg reps before hitting the "heavy stuff".

At a whole different level but yes, that's the feeling hehe. My mate is getting there too (at his own numbers, slightly lower than mine) and it adds for a good general "training mood", i.e. his squats have rocketed up weight and form wise and he now loves doing them.

 

[Storm]

</deloadWeek>

 

[Storm]

Bike: 18Km, tarmac. One very step hill at the begining got me out of breath quickly and that was it, totally gassed.

 

[Storm]

Phase 5 week 1 (day 1)

Squats: 110Kgx5 , 118Kgx5 , 124Kgx9 (==rep PB for this weight)
Fronties 70Kg x 10 x 2 sets -->these were hard
Lying leg curl 8/10 x 10 , 9/10 x 10
1-leg calf raises 140ish x 10 x 2 sets

That's it, i'll be OH pressing tomorrow. Thanks for reading!

 

[El Freako]

Good PB, the high rep ones are the hardest!

 

[Storm]

thanks freako, it was indeed hard. I must clear up (my notation is kinda nerdy) that i had done exactly 9 reps with that weight before.

 

[Natzo]

nice job on the fronties storm.

 

[Storm]

nice job on the fronties storm.

thanks bro, they were the hardest part of the session for sure. Doing them right after regular squats have a part on that, I guess. I'm trying to add some weight to front squats now that i have form/technique under control, I'm relatively new to front squats but loving them