Adarq.org

18/03/15

Wide Grip RDL-
60 x 5, 5

Panda Pull-
80 x 3

Deadlift-
100 x 3
120 x 1
140 x 1
160 x 1
170 x 1
180 x F, F, F

Probably should have tried 175 first but don't know that it would have made much difference. I'm in a similar position to where I was last year when, after a decent 6-8 weeks, I can hit around the 155 x 5 and 170 x 1. If I were to continue doing more solid sets of 5 I have no doubt this would increase pretty consistently. I won't be deadlifting for the next 6 weeks anyway so will see how I go after that. Only pulling for the next 6 weeks will be cleans/hang cleans once a week.

17/03/15

Bench Press (flat no fat gripz)
bar x 10
40 x 5
60 x 5
70 x 3
80 x 1
85 x 1
90 x 1

My rack/bench is really badly set up for flat bench pressing. The two bar heights I have to choose from are just sh1t. The lower height I have to actually press the weight 4-6 inches out of the rack and the higher weight I need to shrug it out, both of which result in a crappy set up. Either way going forward I will stick to incline pressing. Don't really see the need for flat bench at the moment. Would still like to get myself to 100kgs. For no other reason than to get to 100kgs. 

So this week I'm going to do some 1RM testing. A mate of mine bought the Squat Strong (www.squatstrong.com) program and then decided not to do it and has passed it onto me. Written by Cam Birtwell and a CF athlete Lucas Parker from Canada. Looks pretty solid. It's a six week program lifting two days a week and alternating between a heavy day (6/1 protocol) and speed partials one week and a heavy day (repeat efforts on the minute) and a tempo day the next week. Will do that plus two sprint sessions each week.

Bit of a fan of Lucas Parker (CF athlete and one of the writers) at the moment. His form on all the lifts is awesome. Also has a 220kg squat @5'8 which isn't too bad either.

Anyway I'm starting next Monday so stay tuned.

12/03/15

Front Lever Practice & Squat warm up- 10mins

Front Squat-
bar x 5
60 x 5
80 x 4
90 x 2
100 x 4

OHP-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
10 x 10
15 x 10, 10, 10

First time squatting in Power Perfects. Felt pretty good. Depth was easy. Left shoulder is affecting the rack position which isn't ideal.
First time pressing without fat gripz for a while too. Felt pretty damn easy on what would usually be a challenging weight. Felt solid as a rock too. Don't know if shoes had anything to do with this either.

Picked up my Power Perfect II's yesterday. To say I'm excited is a fair understatement. Didn't get a chance to use them but looks like I'll get in the gym tonight. 

Got them from Gym and Fitness in Melbourne. They ended up price matching as much as they could. Wiggle were $133 and they did $145 which I was pretty happy about. Got to try them on and make sure they fit. Got a 12 which is the same size I take in a runner/trainer.

Sorry yeah I picked up on that. I think the main issue is that the index finger is gripping around a much larger object putting more strain on the tendons. I will be using the same weight to begin with and see how I go.

I think I may find it hard to not increase the weight if I'm feeling capable 

Had a bit of an epiphany last night. My left hand, index finger in particular, which is the one I nearly cut through in a kitchen accident has been becoming stiff and painful throughout the week. I'm finding I actually have to stretch just this joint in order to relieve the pain. I cut through two tendons, the nerve and into the joint capsule over 10 years ago and I had no issues till last year when I went rock climbing. Since then it has caused some decent discomfort on an ongoing basis.

This also lines up with the similar amount of time that I have been using the fat gripz for. I had thought that the additional pulling volume (cleans, deads and chins 2x per week) I have been doing lately was causing the issue but figured that maybe the fat gripz are the culprit. I only have one week left of the current program but will give them up now to see the difference. The trade off is that I have had minimal shoulder/elbow problems since I incorporated them into all pressing.