Max Effort Lower Body Squat warmup 10 x 125 kg 1 x 140 kg [wraps] 1 x 160 kg 1 x 180 kg 1 x 190 kg [/wraps] "June Squat" competition from some other forum and then some practise with wraps. Was disastrous. Kept the volume very low to be fit for maxing out next week. This took forever, so I'll do supplemental and accessory stuff tomorrow.
So I maxed out on monday and it was fucking awful.
In short: 170 kg squat, then 185 kg fail 125 kg bench, then 132,5 kg fail (this was actually as expected, so it's okay) 210 kg deadlift fail, then 210 kg deadlift, then 230 kg deadlift fail
This went so entirely and most of all unexpectedly bad that I was in actual psychological shock for a few hours after the session. I just could not believe it. My training was going well and I made some kind of progress, so I expected to at least be as strong as I was 2 months ago.
While bad atmosphere when training, mindfuck during maxing out, nutrition and just exhaustion from the festival on the weekend before may be minor factors, I have ruled them out as major factors, simply because my bench actually went up. The most important mistakes must have been made during programming. In short, I focussed on my inner thighs, hips and quads like hell and made them a priority but had to neglect back and hamstring work because of it. In consequence my legs may look better than ever before, in fact, I think I look quite massive but I fail to even lift my warm up weights. Conclusion: back to the roots, posterior chain = main priority
(needless to say, I was DEVASTATED for some time because of this. it was just so unexpected. usually when I lose strength, there is an obvious reason and I know I won't perform before I even try. this just baffled me)
The Plan for july & august Monday - ME Lower Body 1) 1-3RM squat/deadlift/good morning variation 2) Good Morning variation 3) Hamstrings 4) Straight abs 5) Glutes, if possible 6) Inner thighs (optional)
Tuesday - GPP @ Soest 1) Back Attack 2) Hamstrings 3) Lats 4) Tris 5) Abs 6) Quads (optional. don't wanna kick it out to still train then a bit but it's now the lowest priority) A lot of stuff to do, will have to train faster. Should help my crap conditioning though.
Thursday - ME Upper Body 1) 1-3RM pressing movement 2) Heavy tris 3) Shoulder (focus: front delts) 4) Lats 5) Prehab
Friday - DE Lower Body 1) DE squat variation 2) DE deadlift variation 3) Hamstrings 4) Erectors 5) Side abs 6) Hips
Freitag - GPP @ Soest 1) Lats 2) Tris 3) Hamstrings 4) Back Attack 5) Abs 6) Quads (optional) Just switched up the order a bit, to have more focus on upper body on one day and lower body the other day.
Sonntag - DE Upper Body 1) DE bench variation 2) Heavy chest 3) Tris 4) Shoulder (focussing on posterior delts) 5) Traps 6) Prehab
Additionally, the friendly physio from my group of crazy powerlifters has recommended this
Thrice a day, 3 sets per side, 30 seconds each time. Equals 45 minutes of stretching. Believe you me, I have never done any kind of stretching more painful than this.
Conventional Deadlift warmup 1 x 170 kg 1 x 200 kg 1 x 210 kg On the one hand, just 5 kg below my PB. On the other, I lifted this like a warm up and without warm up 2 months ago like nothing. I may have been able to pull 220 kg this way or even 230. But still, this is not as bad as the other lifts went.
Hips with Doubled Bands 3 x 5 x 2 red bands THIS IS HARD!
Inverse Curl 3 x 6 x bw
Side Plank 3 x 1 minute per side Nonstop. Swimming in sweat.
First of a set of filler trainings. In about 8 days, I'll start the new/old routine. Just in time for that, this sweet baby will be released (aaaaaw yeaaaaah!)
Won't log the filler trainings, just don't have the time. Started the new cycle on monday: Max Effort Lower Body Sumo Concentric GM warmup 1 x 120 kg 1 x 130 kg 1 x 135 kg equal PB 1 x 140 kg PB 1 x 142,5 kg PB
Good Morning warmup 3 x 6 x 120 kg
Weighted Glute Ham Sit Up warmup 5 x 10 x 35 kg
Weighted Glute Ham Raise warmup 3 x 8 x 5 kg
Stretching after this. It was awful, just excruciating. I hope this stuff works.
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