Workout No. 249
Thursday, 12th May 2016

Bench Press 6x5 @ 145lbs / 65.0kg

Incline Bench Press 3x8 @ 95lbs / 42.5kg

Front Squat 3x5 @ 185lbs / 85.0kg

Squat 3x10 @ 165lbs / 75.0kg

Pull-ups 3/2/2/1

Bench presses were surprisingly easy today. Completed the 6x5 @ 145lbs / 65.0kg more comfortably than I when I did last month’s 8x3 at the same weight. Was supposed to do 140lbs / 62.5kg (75% of 1RM) but it felt overly light so I upped the weight slightly. Confident that 6x5 @ 150lbs / 67.5kg should not be a problem this month and perhaps even @ 155lbs / 70.0kg.

Incline benches for 3x8 @ 95lbs / 42.5kg were not as comfortable. Never can get the hang of a good set-up and am always either too far or too near to the pins which are always too high or too low. Don’t do this movement nearly enough to practise, iterate and achieve a consistent set-up.

Lower volume front squats at 85% of 1RM for 3x5. Nothing too difficult. Bar speed was decent as well.

Regular back squats as assistance and hypertrophy work for 3 sets of 10 @ 165lbs / 75.0kg. The weight was light but it was a bit of a challenge to tell myself to keep going after 8 reps as my legs were starting to fatigue and I had to consciously focus on keeping tight which isn’t ever a problem at heavier weights and lower reps.

Progressed with Day 3 of the Russian Fighter Pull-up Programme with the following rep scheme: 3/2/2/1.

Workout No. 250
Friday, 13th May 2016

Deadlift 3x5 @ 295lbs / 135.0kg

Sumo Deadlift 5x2 @ 225lbs / 102.5kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Pull-ups 3/3/2/1

Same deadlift weight as on Tuesday for the same set and rep scheme. Form looked decent and bar speed was not too bad either. Completed 3x5 @ 295lbs / 135.0kg. RPE was not super high but each set was very taxing physically and I had to rest in excess of 4 minutes between sets.

The gym was empty so my coach had a little bit more time to spare and I asked for him to teach me how to pull sumo. Started with 135lbs / 60.0kg before moving up to @ 225lbs / 102.5kg for 5 sets of beltless doubles. Need to work on keeping my torso rigid as it collapses very slightly as I start the pull.

Overhead presses today felt much heavier compared to on Tuesday for the same weight, sets and reps. Last rep of each set was a grinder. Maybe it is because it is the 4th training session of the week. Who knows? I moved the weight so much faster on Tuesday and was quite happy with myself on that day but today was disappointing.

4th day of the Russian Fighter Pull-up Programme and I did 3/3/2/1 pull-ups to end today's session. 2 rest days, here I come!

Workout No. 251
Monday, 16th May 2016

Squat 6x5 @ 220lbs / 100.0kg

Box Squat 3x10 @ 165lbs / 75.0kg

Bench Press 5x5 @ 145lbs / 65.0kg

Spoto Press 3x10 @ 95lbs / 42.5kg

Pull-ups 4/3/2/1

Front Squat 1x2 @ 225lbs / 102.5kg

Squats felt okay today; didn’t feel particularly strong but the weight didn’t feel particularly heavy. Completed a decent 6x5 @ 220lbs / 100.0kg and should move to 225lbs / 102.5kg next week without too much difficulty.

The low boxes were taken so I was stuck with using a 20” box for box squats which was slightly too high. The 3x10 @ 165lbs / 75.0kg was a little too easy for my liking. Ah well.

Bench presses felt decent as well too, once again not particularly heavy or light. Hopefully will be able to manage a solid 150lbs / 67.5kg for multiple sets of 5 reps before the end of the cycle. May attempt it either this week or at the start of next week.

Spoto presses on the other hand felt extremely light for 3x10 @ 95lbs / 42.5kg.

Progressed to 4/3/2/1 pull-ups on the Russian Fighter Pull-up Programme before testing out 2 front squat reps @ 225lbs / 102.5kg for fun.

This post has been edited by justintga: May 18 2016, 10:19 AM

Workout No. 252
Tuesday, 17th May 2016

Deadlift 3x5 @ 300lbs / 135.0kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Very short session today as I was short on time. Skipped the high pulls as this movement would aggravate my left wrist. Skipped push-ups at the end too.

Upped the deadlift weight by another 5lbs to make it 300lbs / 135.0kg. 3 sets of 5 reps; felt heavy but the bar moved well and the RPE was not that high. Definitely had a two or three reps left in the tank after each set. Back was not textbook flat though but it generally looked okay.

Overhead presses for 5x5 @ 105lbs / 47.5kg did not feel that comfortable or easy but I finished them nevertheless. May struggle next week if I choose to up the weight further.

No pull-ups as the 6th day of the Russian Fighter Pull-up Programme is a rest day.

Workout No. 253
Thursday, 19th May 2016

Bench Press 6x5 @ 150lbs / 67.5kg

Incline Bench Press 3x10 @ 95lbs / 42.5kg

Front Squat 3x5 @ 190lbs / 85.0kg

Pull-ups 4/3/2/1/1

Another rushed session today but still managed to squeeze in a decent amount of volume. Started with bench presses for 6x5 at a new rep PR weight of @ 150lbs / 67.5kg. Very pleased and am hoping to bench 155lbs / 70.0kg next week if I am feeling confident.

Incline bench presses next for a less comfortable 3x10 @ 95lbs / 42.5kg.

Coach commented on my stance width for the front squat which he felt was slightly too narrow for someone with my proportions so I tried a wider stance. This new set-up felt less tight in the legs and my knees felt more wobbly. Nevertheless, will give this a go and see how I feel over a few sessions.

7th day of the Russian Fighter Pull-up Programme and the prescribed no of reps was 4/3/2/1/1 which I finished without too much difficulty.

Workout No. 254
Friday, 20th May 2016

CROSSFIT #38
FOR TIME
1000m Run
50 Burpees
40 Box Jumps 24”
30 Hand Release Push-ups
20 Unbroken Double Unders
10 Unbroken Double Unders

Time: 17:07

Overhead Press 5x5 @ 105lbs / 47.5kg

Pull-ups 4/3/2/2/1

The powerlifting crew at my gym today decided to screw the powerlifting programme and do a Crossfit WOD instead for a change which we all quite enjoyed at the end. The 1000m run at the start was surprisingly easy and the next 50 burpees weren’t particularly hard.

Started to slow down a little during the 24” box jumps, breaking the later reps into sets of 5. Hand release push-ups were finished quite fast too, doing them in sets of 5 and taking minimal rest between sets. The final challenge was to do 20 unbroken double unders followed by 10 unbroken double unders. Scaled each double under to 3 single unders. Took a breather before attempting the first 60 unbroken single unders as I did not want fatigue to make me miss a rep. Missed the 3rd rep on my 1st attempt, after which I managed 60 straight on my 2nd attempt. Stopped promptly after 60 reps, rested for 20 seconds and started my next 30 reps which I did not miss. Completed everything in just over 17 minutes.

Decided to put in some overhead press work in the form of 5 sets of 5 reps @ 105lbs / 47.5kg which felt quite heavy overall.

Continued with my pull-up progression with 4/3/2/2/1 reps to finish off the week.

Workout No. 255
Monday, 23rd May 2016

Squat 6x5 @ 225lbs / 102.5kg

Box Squat 3x10 @ 165lbs / 75.0kg

Bench Press 5x5 @ 150lbs / 67.5kg

Spoto Press 3x10 @ 95lbs / 42.5kg

Pull-ups 4/3/3/2/1

Final week of this training block which means 80% for all main lifts for sets of 5 reps. Decently comfortable squats for 6x5 @ 225lbs / 102.5kg. Quite happy overall with my form and bar speed and am pleased with how I moved the 80% weight.

Relatively light box squats for 3 sets of 10 reps @ 165lbs / 75.0kg as assistance and hypertrophy work. This weight is getting easier and easier so I took each rep slowly and really focused on form.

Bench pressed 5x5 @ 150lbs / 67.5kg and the final reps were slightly grindy. Will attempt 155lbs / 70.0kg on Thursday but am not too confident about my chances.

Spoto presses for 3 sets of 10 reps are also starting to feel very light at this weight and I finished the sets with minimal rest.

Still making good progress on the pull-up programme, completing 4/3/3/2/1 pull-ups today.

Workout No. 256
Tuesday, 24th May 2016

Deadlift 3x5 @ 310lbs / 140.0kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Pull-ups 4/3/3/2/1

Deadlifts today were brutal. Went for about 82.5% instead of 80% of my estimated 1RM as I was feeling confident and it was only 3x5 for deadlifts. Had to rest 5 minutes between each set but overall, the bar speed was respectable and my form didn’t deteriorate too much at this weight. Still feel like I was hit by a truck though after each set.

Overhead presses didn’t feel very good or easy. The last rep of each set was slightly grindy but I still completed the 5x5 @ 105lbs / 47.5kg.

Quite beat up from yesterday and today’s training so I didn’t progress in the pull-up programme but rather followed yesterday’s rep scheme. Could tell I was lacking pulling power after the first set of 4 reps. Completed 4/3/3/2/1 pull-ups today.

This post has been edited by justintga: May 29 2016, 10:39 PM

Workout No. 257
Thursday, 26th May 2016

Bench Press 3x5 @ 155lbs / 70.0kg
Bench Press 3x4 @ 155lbs / 70.0kg

Incline Bench Press 3x10 @ 95lbs / 42.5kg

Front Squat 3x5 @ 200lbs / 90.0kg

Squat 3x10 @ 180lbs / 82.5kg

Pull-ups 4/4/3/2/1

Half pleased, half disappointed today. Finally benched 155lbs / 70.0kg for 5 reps today which is a big achievement for me considering that my benching has always been pathetic. Disappointed because I could not manage 5 reps across 6 sets, even with extended rest periods. 5 reps for the first 3 sets and only 4 for the next 3 sets. Glad my coaches were around to spot and save me haha.

Rushed through the incline bench presses which were easy at this weight.

Front squats up next for 3 sets of 5 reps @ 200lbs / 90.0kg. Had to keep my core super tight to keep my torso upright. Reps felt really hard but the bar speed was quite fast and on video the set looked easy. Suspect that 200lbs / 90.0kg is less than my 80%.

Upped my accessory back squat weight to 180lbs / 82.5kg and managed the full 3x10 but I really struggled mentally to finish. Legs were okay but my body did not like squatting this weight for high reps but I focused and pushed through.

Day 10 of the Russian Fighter Pull-up Programme, completing 4/4/3/2/1 pull-ups! Won't be able to do the 5/4/3/2/1 tomorrow because the deadlifts will floor me but will try on Monday next week.

Workout No. 258
Friday, 27th May 2016

Deadlift 5x5 @ 310lbs / 140.0kg

Bent Over Row 3x10 @ 115lbs / 52.5kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Brutal session today which is the final training session of this month’s programme. Heavy volume deadlifts after 3 sessions of heavy compound lifts @ 80% for multiple sets of 5 this week on Monday, Tuesday and Thursday. Still feeling some slight DOMS in my legs and back so I was slightly worried about today. First set of 5 @ 310lbs / 140.0kg felt okay. Heavy but everything stayed tight. 2nd set and 3rd sets were good too. Had trouble keeping my upper back 100% tight starting on the later reps in the 4th set and my upper and lower back started rounding slightly on the 5th set from fatigue. Struggled to stay tight even for the set-up for the final few reps even before pulling. Still quite happy though with my effort today at 82.5% of my 1RM deadlifts.

Higher weight for bent over rows today and I didn’t feel the slightest bit of wrist strain. 3x10 @ 115lbs / 52.5kg with a one second pause and squeeze at the top of each rep. Struggled slightly with grip endurance, especially after the deadlifts.

Finished off the session with the standard 5x5 for overhead presses @ 105lbs / 47.5kg. Might have possibly gone heavier but I was feeling really floored so I decided to not be so hardcore today haha. 2 days of recovery before starting my next training block! Excited!

Workout No. 259
Monday, 30th May 2016

Squat 5x6 @ 215lbs / 97.5kg

Pause Squat 4x8 @ 165lbs / 75.0kg

Bench Press 5x5 @ 145lbs / 65.0kg

Incline Bench Press 3x8 @ 95lbs / 42.5kg

New programme for the month of June; generally higher rep stuff in the 72.5 to 75% range for the main lifts. Started with 5x6 squats @ 215lbs / 97.5kg and really focused on form. Sets looked good and solid but were more taxing than I expected them to be. I was also not 100% fresh from the deadlifts on Friday and still had some residual soreness in my posterior chain.

Pause squats were disgusting. Kept my form strict, disciplined and beltless. The last few reps of each set were pure agony. Felt like I had emptied the tank and had nothing left after finishing the 4th set.

Bench presses were light but I had not recovered fully from the squats so the weight today didn't move so well and did not feel so light despite only doing 5x5 @ 145lbs / 65.0kg.

Incline bench presses felt slightly easier for the 3x8 @ 95lbs / 42.5kg. Went home feeling extremely tired despite having 2 recovery days over the weekend and today being the first training session of the week.

This post has been edited by justintga: Jun 6 2016, 10:11 AM

Workout No. 260
Tuesday, 31st May 2016

Deadlift 5x6 @ 285lbs / 130.0kg

Deficit Deadlift 4x8 @ 205lbs / 92.5kg

Overhead Press 5x5 @ 100lbs / 45.0kg

Push-ups 23/21/18

Posterior chain was still feeling super tight as I was doing my mobility work before starting my workout. Deadlift reps were fast as I started pulling the weights but I ran out of steam for the later sets. Too much accumulated volume since last week from the 5x5 80% deadlifts as well as yesterday's 5 tons of squat and pause squat volume.

Had to rest a bit before attempting deficit deadlifts which were a killer too for 4x8 @ 205lbs / 92.5kg.

Overhead presses were many times easier than the deadlifts and I managed to complete the 5x5 fairly quickly before moving on push-ups to finish off.

This post has been edited by justintga: Jun 6 2016, 10:12 AM

Workout No. 261
Thursday, 2nd June 2016

Front Squat 5x6 @ 190lbs / 85.0kg

Glute Bridge 4x8 @ 135lbs / 60.0kg

Pause Bench Press 5x6 @ 135lbs / 60.0kg

Pull-ups 5/4/3/2/1

I was struggling to stand up and sit down yesterday and cringed every time I had to get up from a chair after Tuesday's deadlifts. Have not felt DOMS like this in a long, long time. Spent 30 minutes doing some stretching and mobility work last night just so I would have a better chance at performing in training today. Started with 5x6 @ 190lbs / 85.0kg. Hips felt tight as I was squatting but reps looked okay on the video and the bar moved well.

Loaded up the bar with 135lbs / 60.0kg for glute bridges and finished 4 sets of 8 reps. Had to use a yoga mat as padding and although the weigh felt quite heavy, I had plenty left in the tank after finishing each set. Perhaps I should consider upping the weight a fair bit the next time round.

Haven’t been doing pause bench presses in a while. After the first set, my coach told me that I was doing them wrongly. Instead of pausing and letting the bar rest on my chest, I am supposed to keep tension in my muscles and barely touch my t-shirt with the bar for the pause portion of the lift. This made the sets significantly harder but I just about managed to grind out the full 5x6.

Final day of this block of the Russian Fighter Pull-up Programme starting with 3 reps on Day 1, and finally pulling 5 reps for the first set today. Completed 5/4/3/2/1 pull-ups before heading home. New PR!

This post has been edited by justintga: Jun 6 2016, 10:12 AM

Workout No. 262
Friday, 3rd June 2016

CROSSFIT #39
EMOM
5 Thrusters @ 95lbs / 42.5kg (even minutes)
5 Burpees Over Bar (odd minutes)

Time: 20:00

Snatch Grip Deadlift 5x6 @ 205lbs / 92.5kg

Another Crossfit session today with the powerlifting crew. Fun but painful. EMOM format, 5 thrusters @ 95lbs / 42.5kg on even minutes and 5 burpees over bar on odd minutes.

Heart rate started climbing until the 6th minute or so when it plateaued and stayed high throughout the 20 minutes. Burpees were surprisingly easy and the thrusters were not too bad too to be honest. The lockout for the bar to overhead got progressively harder but I never really struggled at any point. Didn't miss any reps too. Still floored though nevertheless after the 20 minutes.

Rested a fair bit before deciding to get some powerlifting work in tonight. Main programmed movements were snatch grip deadlifts and seated overhead presses. Did a fair bit of overhead pressing work already during the WOD so decided to only do the snatch grip deadlifts. Loaded the bar up with 205lbs / 92.5kg and attempted the 1st set. Not very used to this movement so it felt quite awkward on my first attempt. 2nd set was much better and I adopted the following cues: knees out, sit back, lower hips, drive with the legs, chest up. Looked much, much better. In hindsight, I should have used a slightly heavier weight. Might try 225lbs / 102.5kg the next time round.

Also, hips were feeling tight at the start of the session but loosened up during the WOD. Hopefully my recovery goes well this weekend and I feel fresh on Monday, ready for some squatting!

Workout No. 263
Monday, 6th May 2016

Squat 5x6 @ 220lbs / 100.0kg

Pause Squat 4x8 @ 170lbs / 77.5kg

Bench Press 5x5 @ 150lbs / 67.5kg

Incline Bench Press 3x8 @ 100lbs / 45.0kg

Upped the weights across the board today from last week’s weights. Started off with squats for a surprisingly comfortable 5x6 @ 220lbs / 100.0kg. Reps looked really smooth and the weights felt reasonably light. Will definitely go for the 5x6 @ 225lbs / 102.5kg next week.

Increased the pause squat weight by 5lbs too but wore a belt this time round. My lower back fatigued quite a fair bit last week when I attempted the pause squats beltless and I suffered on deadlift day last week as a result.

5 reps on the bench @ 150lbs / 67.5kg was not easy but I would still consider it comfortable, with at least 2 or 3 reps left in the tank. May go up in weight again next week.

Slightly heavier incline bench press this week too, and the bar moved smoothly. Weight felt a bit too light in the end. Have also noticed that my left wrist seems to be feeling much better and does not get agitated by this movement anymore.

Workout No. 264
Tuesday, 7th May 2016

Deadlift 3x6 @ 285lbs / 130.0kg

Deficit Deadlift 4x8 @ 205lbs / 92.5kg

Overhead Press 5x5 @ 105lbs / 47.5kg

Felt slightly fatigued at the start of the session today, but better than I did last week on the same day. Started off with my stretching and mobility routine before progressively loading up the weights for my deadlifts. Back and hips felt tight when I pulled 225lbs / 102.5kg beltless for 3 reps as part of my warm up. Not a good sign. Loaded up a total of 285lbs / 130.0kg on the bar, put on my belt and pulled 6 reps. RPE was about 8 but the bar felt really heavy and my lower back and hips felt really tight. Upon reviewing the video though, the set looked fine and my back alignment looked decent. Bar speed was fast too, and the reps looked smooth although it didn’t really feel like it the slightest. 2nd set was a similar experience. Pulled the 3rd set after resting a full 5 minutes and that really floored me. Rested for another extended period and attempted my 4th set. Pulled 2 reps and ran out of steam. It was like my muscles decided that they had enough and didn’t want to fire anymore. Put the weights down and decided to stop for the day. I think the accumulated volume and fatigue is getting to me and I am not recovering sufficiently between each session. Discussed this with my coaches after the deadlifts and they will adjust my programme accordingly.

Kept the weights for deficit deadlifts light. 4x8 @ 205lbs / 92.5kg. Easy enough to do touch and go reps. Didn’t want to attempt a higher intensity as I was already feeling floored and depleted.

Overhead presses surprisingly didn’t feel so heavy for the 5x5 @ 105lbs / 47.5kg. Will increase the weight next week to a new rep PR weight of 110lbs / 50.0kg.

Workout No. 265
Thursday, 9th June 2016

Front Squat 4x3 @ 135lbs / 60.0kg

Glute Bridge 4x4 @ 115lbs / 52.5kg

Pause Bench Press 4x3 @ 115lbs / 52.5kg

Pull-ups 5/4/3/2/2

Dips 5/4/3/2/2

Coach finally prescribed a short deload for me! Today's programme is just 4x3 at light weights of 50 to 60% 1RM for the main lifts. Started with front squats. Weight didn't feel that light though to be honest but recovery between sets was fast and I sped through the sets, resting only 90 seconds between them. Hips still felt tight though.

Brought the bar down to the floor, removed 10 pounds from each side and proceeded to perform 4 sets of 4 glute bridges. Easy peasy.

Pause bench presses next for 4x3 @ 115lbs / 52.5kg. Really, really slowed down the eccentric portion of the lift to make it a little more challenging for myself.

Ended the session by progressing on my pull-ups to 5/4/3/2/2 while super-setting dips for the same no of reps between each set.

Workout No. 266
Friday, 10th June 2016

Snatch Grip Deadlift 4x3 @ 185lbs / 85.0kg

Overhead Press 5x5 @ 110lbs / 50.0kg

Pull-ups 5/4/3/3/2

Second deload day. Started with 4x3 snatch grip deadlifts @ 185lbs / 85.0kg. Back felt tight while warming up. Felt better after putting on the belt for the working set but still not 100% comfortable.

Working set was hardly taxing though so I attempted a volume PR on the overhead press. A decently solid 5x5 @ 110lbs / 50.0kg. Have also noticed that utilising a slightly wider grip (but still narrower than my bench grip, which is by no means wide) has helped me get past the sticking point around my neck more easily. Wore a belt though just to give myself a little more confidence considering the condition of my back.

Pull-ups for 5/4/3/3/2 to continue the pull-up progression. 2 days of rest ahead of me. Hopefully my back feels normal again on Monday.

Workout No. 267
Monday, 13th June 2016

Squat 5x6 @ 225lbs / 102.5kg

Bench Press 5x5 @ 155lbs / 70.0kg

Pull-ups 3/2/1

Have not lifted anything heavy since last Tuesday but my back was still tight and there was some residual soreness despite the two deload days I took last Thursday and Friday. Decided to ramp up the weights progressively to see how my back responds. 135lbs for 5 reps felt fine and 185lbs for a double didn’t feel too bad either. Put on my belt and squatted the first set of 225lbs / 102.5kg for 6 solid reps. The set actually looked quite good on video and almost everything was on point. Bar speed was respectable too. Could feel the tightness in my back increase the tiniest bit though after completing the set. Took a 3 minute rest before attempting the 2nd set which was horrible. My heels left the ground for the last 3 reps of this set, something which has not happened for a while. My chest collapsed forward ever so slightly too. Perhaps I was too worried about my back and this somehow affected my form. Rested for another 3 minutes before attempting my 3rd set. Much better and it looked much more like the first set. Even until the final set, the bar speed looked fine but the fatigue in my back was building up progressively with each set. Back felt tighter than ever after completing the 5x6 so I decided to skip the programmed pause squats. Need to talk to my coach. Shouldn’t be taking so long to recover.

On the bright side, a volume PR for bench today. Decided to go for a slightly heavier weight after skipping pause squats and risked the 5x5 @ 155lbs / 70.0kg. First 3 sets were smooth but the final 2 sets were slightly hairy. Had to grind through the final rep without a spotter haha. Not very close to missing the rep but I doubt I would be able to pull off the 6th rep. Not bad. Consecutive volume PRs for overhead and bench presses.

Restarted my pull-up training as I was utilising some momentum before this. Very strict pull-ups for 3/2/1 today.

Workout No. 268
Tuesday, 14th June 2016

Overhead Press 3x5 @ 115lbs / 52.5kg
Overhead Press 2x4 @ 115lbs / 52.5kg

Pull-ups 2/2/2/2/2

Back was unfortunately still feeling tight so I decided with my coach to lay off lower body work or anything that loads up my back for a while. Took advantage of not having any taxing squats or deadlifts today by attempting another PR for overhead presses. Managed 5x5 @ 110lbs / 50.0kg on Friday and decided to up the weight by another 5lbs. Got all 5 reps on the first 3 sets. Last rep was very grindy and slow for all 3 sets, but a rep PR is a rep PR! Only managed 4 reps for the final 2 sets but I am happy enough.

Strict pull-ups for 5 sets of 2 reps to finish off today’s very short session.