D) 2x Pause Deadlift:
E1/2) DB Curl / Extension Superset:
7.5kg DBs 3 x 20 w/60s recovery
Very solid day. Benching moved well. Was quite high volume but moved well. Squats were easy peasy and deads felt better than in quite a while.
First set here:
Squat: 40 / Bench: 43 / Deadlift: 16
A) Deficit Pull:
C) Block Pull
D) 3030 Squat:
E1/2) EZ Bar Curl / Extension Superset:
10kg 3 x 20 w/60s recovery
Deficit deadlifts were ok. Block pulls weren’t. Dunno what happened there.
Very happy with the bench – PR is 140kg x5 w/ shorter pauses at 103kg. Todays were done at 97/98kg.
Squats were super nice too actually. Better than they’ve felt before.
137.5kg x5 here:
Had an easy bench day scheduled so took a lil "see where I'm at" – 137.5kg x5 back out at my comp grip. Can't wait to get back training there. Last time I did this I was 103kg, done now at 97/98 with buckets of accumulated fatigue 🙂 #revfit #powerlifting #sheiko #gainzz #irishpf #benchpress #irishfitfam #irishpf
Squat 20 / Bench 15 / Deadlift 32
DAY 3 – Extra Bench Day
A) 3sec Pause Bench:
B) Head Supported Row:
24kg KB 3×12
C) Seated DB Power Cleans:
D) Band Wide Out:
Good sesh. Really don’t like the 3s pause bench. Triceps go crazy on it. Prolly a good sign I should continue it so!
Bench NBL: 30
170kg x3 – toes elevated, no belt to here
195kg 4×3 – belt
132.5kg 6×4 (yes. 6×4)
…back to deadlift later, was too short on time to get it done tonight.
Really suffering at the moment. Feel like calories are too low. Training volume is very high and I’m feeling real beat up.
Squats moved great. Bench went fairly smooth too. No video cos the tripod was at home.
Went back to deadlift last night. Ended up feeling decent as I worked up in some singles. Pulled 220kg very very easy. Put on 240kg and belt, went great. 260 has always been a “heavy” number for me so while I felt good I said I’d make it an ‘every day single’ and pulled it like I used to pull 240kg.
…and then I was faced with a decision. To go for 280kg or not. Debated it a bit but based off the fact that;
a) I felt good enough to give it a reasonable rumble
b) if I missed it I was far enough out for it not to be a problem
c) if I got it it would be a MASSIVE confidence boost ahead of jan
d) if I didn’t attempt it I’d be pissed at myself…
…I went after it and pulled a 280kg deadlift PR. I have no idea what’s going on with my body. There was a bit in the tank too. I reckon with a deload and some off the floor work I might be looking at attempts of 260/280/287.5ish
Here’s the 280 pull:
Accidental PR alert. 280kg. Spent all day moaning about tired and fatigued I was. Skipped deadlifts this morning as a result. Came back to finish em this evening and felt real nice pulling singles so just continued on for a 10kg PR. This was a planned 3rd for next January. Looks it'll be a second now. No heavy singles or anything off the floor in a months. Just accessory work. Take the points and the goals will come right? #PR #sheiko #powerlifting #squat #bench #deadlift #irishpf #irishfitfam #revfit @irishpowerliftingfederation
NBL: squat 46 / bench 21 / deadlift 5
A) 1 + 2x 1/2 Deadlift:
C) Front Squat: (all toes elevated)
Squat 15 / Bench 20 / Deadlift 20
TOTAL WEEKLY NBL:
SQUAT: 126 (39%)
BENCH: 126 (39%)
DEADLIFT: 73 (22%)
Estimated Weekly Volume: 16,250
Surprisingly low bench volume this week. Must try harder next week. Guess it was a lot heavier tho.