James Whitmore
Level 2 Valued Member
So here are my results after 7 workouts.
I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight.
Previous bests
BP: 95kg estimated 100kg 1rm used for this program
Dl: Narrow conventional stance. 160kg pulled 2 days before starting this program.
https://www.youtube.com/watch?v=dMfQ18XzIFo
Current best as of today.
BP: 100kg solid.
DL: 165kg
all numbers performed as a sets of 5,4,3,2,1. I treated these as singles for the deadlift and just rested enough btwn each 'set' and each single until I was confident of the next single.
Day 1 Friday
BP: 70,75,80,85,90kg
Dl: 110,120,130,140,150kg
Day 2 Monday
BP:72.5, 77.5, 82.5, 87.5, 92.5
Dl: 112.5,122.5,132.5,142.5,152.5
Day 3 Thursday
BP: 75,80,85,90,95
DL: 115,125,135,145,155
Day 4 Saturday
BP: 77.5, 82.5, 87.5,92.5, 97.5
DL: 117.5,127.5,137.5,147.5,157.5(double overhand pr)
Note: Found that double overhand was feeling stronger off the floor(better back lockdown) than my typical alternate grip
Day 5 Tuesday
BP: 80,85,90,95,100 (Almost stalled on second rep of the double with 95kg)
DL: 120,130,140,150,160(all reps with double overhand again pr w/this grip) 160 went up easier than the first time I tried it 2 weeks ago)
https://www.youtube.com/watch?v=rRXTbaNDorY
Day 6 Thursday
BP:82.5,87.5,92.5 97.5(stuck on rep two ), 102.5(not attempted)
DL: 122.5, 132.5,142.5,152.5, 162.5 (again alld d/o grip, grip and lift pr)
https://www.youtube.com/watch?v=JuOYyscZYfk
Decided to take a couple day off and retry BP series.
Day 7 Monday
BP:82.5,87.5,92.5 (finished the triple barely, but just felt off and not as solid as previous days) did not attempt the double at 97.5
DL: 125,135,145,155,165 (technique didn't feel as solid during the series as in previous days, almost dropped the weight on first single with 155kg. I switched back to alternate grip for second single and for 165). Slow but solid lift I think.
https://www.youtube.com/watch?v=91xL0kMptZY&feature=youtu.be
I have also been doing mobility work during the week, pullups (maybe 15 total after lifting), goblet squats and similar recovery type drills on off days.
Conclusions: maybe I overestimated my bench at the start, but still managed to hit my estimated max for a solid rep so I'm happy with this run. Its a pr for this year, but I have done more about 6 years ago when training bp, but probably not with as good of form as now.
I'm happy with my DL progression. 5kg improvement in 7 workouts. I think I might be able to do one more DL workout, but I am losing the drive to do so and don't see the point right now. I'm feeling the need for a park bench approach with some simple strength type workouts after having done two very difficult bus bench workouts this semester. Feeling a little overtrained I guess. Need some relax and recharge time.
I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight. Feel confident I will next time I build up to it.
I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight.
Previous bests
BP: 95kg estimated 100kg 1rm used for this program
Dl: Narrow conventional stance. 160kg pulled 2 days before starting this program.
https://www.youtube.com/watch?v=dMfQ18XzIFo
Current best as of today.
BP: 100kg solid.
DL: 165kg
all numbers performed as a sets of 5,4,3,2,1. I treated these as singles for the deadlift and just rested enough btwn each 'set' and each single until I was confident of the next single.
Day 1 Friday
BP: 70,75,80,85,90kg
Dl: 110,120,130,140,150kg
Day 2 Monday
BP:72.5, 77.5, 82.5, 87.5, 92.5
Dl: 112.5,122.5,132.5,142.5,152.5
Day 3 Thursday
BP: 75,80,85,90,95
DL: 115,125,135,145,155
Day 4 Saturday
BP: 77.5, 82.5, 87.5,92.5, 97.5
DL: 117.5,127.5,137.5,147.5,157.5(double overhand pr)
Note: Found that double overhand was feeling stronger off the floor(better back lockdown) than my typical alternate grip
Day 5 Tuesday
BP: 80,85,90,95,100 (Almost stalled on second rep of the double with 95kg)
DL: 120,130,140,150,160(all reps with double overhand again pr w/this grip) 160 went up easier than the first time I tried it 2 weeks ago)
https://www.youtube.com/watch?v=rRXTbaNDorY
Day 6 Thursday
BP:82.5,87.5,92.5 97.5(stuck on rep two ), 102.5(not attempted)
DL: 122.5, 132.5,142.5,152.5, 162.5 (again alld d/o grip, grip and lift pr)
https://www.youtube.com/watch?v=JuOYyscZYfk
Decided to take a couple day off and retry BP series.
Day 7 Monday
BP:82.5,87.5,92.5 (finished the triple barely, but just felt off and not as solid as previous days) did not attempt the double at 97.5
DL: 125,135,145,155,165 (technique didn't feel as solid during the series as in previous days, almost dropped the weight on first single with 155kg. I switched back to alternate grip for second single and for 165). Slow but solid lift I think.
https://www.youtube.com/watch?v=91xL0kMptZY&feature=youtu.be
I have also been doing mobility work during the week, pullups (maybe 15 total after lifting), goblet squats and similar recovery type drills on off days.
Conclusions: maybe I overestimated my bench at the start, but still managed to hit my estimated max for a solid rep so I'm happy with this run. Its a pr for this year, but I have done more about 6 years ago when training bp, but probably not with as good of form as now.
I'm happy with my DL progression. 5kg improvement in 7 workouts. I think I might be able to do one more DL workout, but I am losing the drive to do so and don't see the point right now. I'm feeling the need for a park bench approach with some simple strength type workouts after having done two very difficult bus bench workouts this semester. Feeling a little overtrained I guess. Need some relax and recharge time.
I'm 6'1-2'ish and weigh about 83-84kg these days. So I'm within about 2kg of pulling double bodyweight. Feel confident I will next time I build up to it.