Friday Dec 29
TRAINING cycle 6 – day 2
Going for approx. 12 reps. This was in another gym than my usual one.
Pros: a real free squat rack (though without safeties) and a real plate-loaded leg press.
Cons: disks in American pounds.. when I trained here on Wednesday it took me longer to calculate the proper poundage and then find the proper disks coz' of the blurred numbers than the actual lifting itself.
chins
BW: 1x2
front squat
25kg x12
free bb squat
31kgx8-8
54kg x6
Work set: 49kg x13-13-10
plate loaded leg press , 1 leg
40kg + platform x 8 (L), 10 (R )
bb press
25x10
35x5
Workset: 30x12-8
incline db press
(12kg x2) x 12
DL
57kg x 8
62kg x 5
84kgx3
Workset: 80kg x 6 – stopped
Cardio
None indoor, walk to the gym
Comment
Quads : feeling a bit less timid today with the sumo squats, went fine . 1-leg legpress with 40 kg was heavier than I thought they’d be.
Chest: first real bench press in a long time.. feeling twinges again. Not so good.. wonder whether to lower towards abdomen or towards ‘throat’. Guess the former, as the latter feels bad on shoulders.
Posterior chain: stopped after 1st workset of DL as the weight felt waaaay heavier than I remembered. On the bright side, upon rechecking the data I saw that I was doing 7 reps for 80 kg DL until I started DL with the smaller bar and using 2 disks to stand on = The Optimal Position for pulling the heaviest weights.. which is why the weights flew up in the weeks afterwards. So this 80kgx6 was actually not so bad at all! General: went home after the 1st DL set.. it was not to be ‘my’ day. Probably combination of TOM-related weakness as well as being too glycogen-depleted and probably just not used to late-afternoon lifting anymore.
Training statistics
Rep index: 219 reps/hr (45min)
Volume: 7067kg
Total gym time: 45 mins.
# of sets: 18 - # of reps 164 - avg reps/set : 9,1 - kg/rep 43,1 kg
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