Deri's log

[DeriHughes]

Thurs pm. BW 113.7kg this morning (PR)

SS Bench - 150 x 1 x 3 (2:00) - felt heavy but moved smooth. No improvement vs last week though

Comp DL - 200 x 1 @ 8, 152.5 x 5 x 4 (2:00)
- e1RM 217kg (-1kg). 5s were tough, @ 8 for the last set, harder than last week

Chins EMOM - 4, 3, 3, 3, 3 (+1)

e1RM total down 5kg vs last week. Not catastrophic, especially at c2kg lighter bodyweight, but may mean dev block is nearing the end. Will be more rested next week (no StrongDads or biking) so should give some interesting data.

Next Dev Block I'm thinking less DL volume in the Thursday slot (e.g. 2 x 5 @ 80% instead of 1 @ 7 + 5 x 4 @ 70%) and 3ct bench triples instead of SS bench. Might run squats on 4s and 6s instead of 5s and 7s as well.

[DeriHughes]

Sat 9am. BW 114.8kg this morning.

Comp squat 7s - 60, 100, 135, 150 x 7 x 4 (2:00) - kept same as last week. Nice and easy.

TnG beltless bench 7s - 60, 90, 97.5 x 7 x 8 (2:00) - one more set than last week

TnG beltless Deads 7s - 100, 130, 140 x 7 x 4 (2:00) - moved smooth but massive heart rate spike

50 mins

[DeriHughes]

Tues 1930. BW 116.1kg this morning.

Comp squat - 200 x 1 @ 7, 155 x 5 x 4 (2:00), e1RM 224kg (-5kg)

Comp bench - 60 x 8, 100 x 5 - sacked it off

Was up for this session earlier today, and should have been well rested - long weekend by the coast, gentle work day, no strongdads / biking. Expected to see e1RMs up a bit. Instead everything felt shit, wrists and elbows sore, bar felt heavy. Ultimately just couldn't be arsed to crank out another 10-12 sets of bench so jacked it in after 100 x 5.

[DeriHughes]

Bit of a catch up:

Sunday: Few rounds of prowler, sled drags, log FTOH. Went up to 85kg x 3 on the log, moved ok

Monday: Started short Peaking Block.
- BW 117.1 kg
- Squat triples up to 200 x 3 @ 8
- Comp Bench triples up to 130 x 3 @ 8

Weds:
- BW 115.4kg
- 3ct Bench doubles, 122.5 x 2 x 4 (3:00), @ 7 - 9
- Comp DL 175 x 3 @ 6, 185 x 3 @ 7.5, 190 x 3 @ 8
- BW chins AMRAP = 5.5
- Banded chins AMRAP = 10

Plan to hit a bit of lighter volume (4s) on Saturday, then test to singles @ 9 next week some time

[DeriHughes]

Sat am. BW 115.9kg this morning.

Going to do a little mock meet on Tuesday so just used today to figure out "openers"

Comp squat - 195 x 1, 207.5 x 1 (mis-load, but moved fast), 212.5 x 1 @ 7 - e1RM 238kg

Comp bench - 130 x 1, 135 x 1, 140 x 1 @ 7.5 - e1RM 154kg

Comp DL - 170 x 1, 190 x 1, 200 x 1 @ 7.5 - e1RM 221kg

Peaking block appears to be working anyway.

[DeriHughes]

Mock meet, Tues 8 - 9.30pm. BW 114.7kg this morning.

Squat - 215 / 227.5 / 235 @ 10 - depth pretty borderline on the third attempt but happy with these vs where my e1RMs were a few weeks ago. Pretty sure I could have hit 215 x 5, and having a 2x BW squat again is nice.

Bench - 135 / 142.5 / 147.5 @ 10 - arse came up a bit on the third. Also happy with this.

Deads - 195 / 210 @ 9.5 - didn't take a third. Felt ok going into these but wasn't much more there to take. Got some ideas for my deadlift programming to get it moving again. Suspect less is more.

Total 592.5kg. PR total is 690kg, but I weighed in >131kg that day, and that was pre-twins and my 6 months away from the bar so I'm taking tonight's numbers as PRs. Aim to build to 625+ for a meet in November, at lower bodyweight.

[ChrisMcCarthy1979]

Good work!

[DeriHughes]

Good work!

Thanks!

Pivot Block, D1. Friday night, 7pm. BW 115.7kg this morning.

Not feeling too sharp, hot sticky day and end of long week at work. Got some work done for half an hour.

6s eccentric + 3ct Pause Beltless squats, 8s - 60, 100, 130 x 8 x 3 (3:00). These suck arse. Hairy, sweaty, horrible arse. Miserable exercise.

TnG CG Bench, 10s - 60, 80 x 10 x 3 (2:00) Tricep death was swift.

Banded chins - 7, 5, 3 (2:00) - kept super strict with minimal bounce / leg lift / chin lift

Done

[DeriHughes]

Accidently took a 10 day diet and training break. Starting back into a Dev Block tonight. 119.1kg this morning - bit of wine bloat from the weekend

Pause Squats - up to 165 x 4 x 4 (2:30)

Comp Bench - 102.5 x 5 x 8 (2:30)

RDL - 100 x 8 x 4 (2:30) - never done these before, lots of headroom for growth

Added 30 seconds to my set clock. Aiming to protect rep quality vs conditioning benefits of going faster

Rest of block is:
- Thurs - Squat triples @ 7, Bench 1 @ 8 + triples
- Sat - DL triples, TnG Bench 7s, Chins
- Sun - StrongDads
- Mon - bike

[DeriHughes]

Thu pm, 2045-2135. BW 116.3kg this morning. Will be <100kg by month end at this rate.

Comp Squat, triples - 170, 185, 192.5, 200 x 3 @ 7.5, 180, 180 (3:00). e1RM 235kg - strength has held up well since testing. Last dev block started at 200 x 1 @ 7, so this is better.

Comp Bench - up to 130 x 1 @ 6.5, 135 x 1 @ 8, e1RM 146-148kg. Only half a point better than start of last dev block, which I can't complain about that having missed a load of sessions. Bodyweight basically the same.

3ct Bench - 110 x 3 x 4 (2:30)

[DeriHughes]

Sat am. 115.7kg

Comp DL - 160 x 3, 170 x 3 @ 6, 175 x 3 @ 7 - e1RM 210kg. Meh.

TnG Bench, no belt / wraps - 95 x 7 x 6 (2:00)

Chins - 3 x 5 (2:00)

[DeriHughes]

Sun am. 116.3kg.

StrongDad circuits with the boys. Hour of Zercher squats / carries, log presses, weighted lunges, dumbbell presses, farmer's walks, tyre flips, sled drags and general running about. Got the heart rate up a few times.

[DeriHughes]

Mon night. 116.4kg this morning

Dev Block, W2D1

Pause Squats - 60x4, 100x4, 160x4, 167.5 x 4 x 4 (3:00). Set my timer wrong and had an extra 30 seconds rest. Also had a long break between sets 1 and 2 to put a 4 year old back in bed... Either way these felt crisp and relatively easy.

Beltless comp bench - 105 x 5 x 8 (2:30) - working on new set-up to get more tension. Feels like it's coming together.

RDL, straps - 110 x 8 x 4 (2:00) - still practicing technique on these. Cut rest vs last week, had a bit of pump by the end of the last set. I suck at them so they should be useful to progress a bit