“Lifting for fun...” Jan's log.

[slowmotion]

Thanks man! Pizza and beer is not wrong!

[damufunman]

Yay for NDTFP!! I getting a bit of that due to life stuff. It's fun. Except squatting 2 days in a row. Not fun. I need to do more pressing volume like you do I think.

[slowmotion]

14.11.2017

Squat:

20 kg x 5 x 5
50 x 5
75 x 3
100 x 1
120 kg x 6 x 4

Bench:

20 kg x 5 x 2
40 x 5
55 x 3
70 x 1
85 kg x 6 x 4

Deads:

50 kg x 5
75 x 3
100 x 1
120 x 1
135 x 1
150 kg x 6 x 3

Not really doing the program today either.

[slowmotion]

16.11.2017

Today was press day.

Overhead press:
20 kg x 5 x 5
30 x 5
40 x 3
50 x 1
57 kg x 6, 6, 6, 5.

Didn't make the last rep. Crap.

More pressing:
47.5 kg x 10 x 3

That was all right.

Side delt raise:
5 kg x 15 x 3.

Even with only a 5 kg plate in each hand those are killing my shoulders. I'm so weak.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 3
69 x 1
77.5 kg x 7
75 x 8
72.5 x 8
70 x 8
67.5 x 8

Then I was supposed to do some one arm overhead extension stuff,
but since my arms had pretty much stopped working I saved those for another day.
Or next year.

Pizza and beer!

[slowmotion]

19.11.2017

Squat day. And some bench work.

SQ:
20 kg x 5 x 5
50 x 5
75 x 3
100 x 1
122.5 kg x 5 x 3
This was easy today. I'm still working my way up slowly on account of the hamstring problems earlier, but it seems everything is going well. Patience.

BP:
20 kg x 5 x 2
40 x 5
50 x 3
61 x 1
68 x 1
75 kg x 6 x 4
This wasn't in the programming, but I decided to do them anyway.

CGBP:
70 kg x 10 x 3
Some bench back off. Easy.

Rack Pull:
50 kg x 5
75 x 3
100 x 1
125 x 1
150 x 1
170 x 1
185 kg x 3
148 kg x 6 x 2
Ha! Not easy!

Rack Rows:
90 kg x 10

Only did one set.
Suddenly I was done for the day.

[Wilhelm]

That's a good day for sure.

[peez]

Well done, Jan. Extra benching for extra credit!

[slowmotion]

21.11.2017

Today was bench day.

BP:
20 kg x 5 x 5
40 x 5
55 x 3
69 x 1
80 x 1
90 kg x 5 x 3
That was all right.

CGBP:
71 kg x 10 x 3
Easy.

Curls:
20 kg x 5
25 x 3
30 kg x 8 x 8
27.5 kg x 15
Well, eight sets, but that is what Andy wanted, so ....

Pretty good day again. Now for some pizza and beer!

[slowmotion]

That's a good day for sure.

Thanks! It felt pretty good until I ran out of steam on the rows!

[slowmotion]

Well done, Jan. Extra benching for extra credit!

Thanks peez! Maybe a bit overambitious, but it worked out pretty good.

[slowmotion]

23.11.2017

I didn't feel like following the BBC program today, so Instead I did this:

Light squat:
20 kg x 5 x 5
50 x 5
75 x 3
95 x 1
115 kg x 6 x 2

OHP:
20 kg x 5 x 2
30 x 5
40 x 3
50 x 1
57 kg x 6 x 4

Rows:
50 kg x 5
70 x 3
90 kg x 8 x 4

[slowmotion]

So, yeah, getting up from the lunch table at work today, suddenly loads of pain in left knee, totally unexpected, what.the.fuck?????
Still sore many hours later. Next squat session ( on Sunday? haven't looked at the programming yet ) is going to be interesting.
I have decided it is obviously nothing serious, so I am going to continue as normal, and pretend everything is all right.
I've had enough of the set-backs. Dammit!

Other stuff, watched for the first time on YT from the world champs equipped @ Pilsen, is equipped lifting weird or what? Equipped is new to me, I can hardly relate to what they are doing at all. The lifters are obviously doing a great job and all that, but it sure is different. I guess I will get used to watching, because it is fascinating, in it's own peculiar way. But weird. Very weird. To my eyes. Have only watched squats so far.

[Wilhelm]

I hear you, @slowmotion.

Various creaks and groans have been making themselves heard lately for me.

Hopefull by sunday you are good to go.

I haven't been able to bring myself to watch equipped yet.
Far more interested in the Raw.

[slowmotion]

I'm sure it will be all right by Sunday, at least I hope so.

Yeah, raw we can relate to. Equipped seems very different. It seems to me that equipped must be much harder on your body.

[slowmotion]

Watching some more equipped world champs. Holy crap.

It is difficult to relate to for me tho. So different from raw lifting. Different technique, especially on the SQ and BP.

[slowmotion]

26.11.2017

Squat:
20 kg x 5 x 5
50 x 5
75 x 3
100 x 1
115 kg x 6 x 3
110 x 6
105 x 6
This was all right, no problem with my left knee.

Close grip bench:
20 kg x 5 x 2
40 x 5
55 x 3
69 x 1
81 kg x 6 x 4
69 x 10 x 2
This was easy today.

Deads:
50 kg x 5
75 x 3
100 x 1
120 x 1
140 x 1
154 kg x 6
That was enough for today.

edit:

Also, I am trying to learn the hook grip on the deads ( for the 6,56th time ) and did all deads today with the hook grip, including the two first 154 kg reps, before I switched to alternate for the last four reps. After I managed to stop the sobbing and I wiped the tears from my face I carefully checked my thumbs, and they seem to be all right. Main reason I switched to alternate was it still feels more secure to me than the hook grip.

[Wilhelm]

Good to hear you felt good for lifting, @slowmotion.

I went up to 142 ish KG tapless hook for the first time.
Then just taped the middle of my thumb. That joint and the folds of skin there seem most vulerable.
Went to 4 singles at 175kg that way. less tape gave me more feel for my grip.
Not quite ready to skip it altogether though.

[slowmotion]

Thanks Wilhelm!

Yeah, hook grip. It is just something I have to figure out how to do. Surprising to me, my thumbs isn't the problem, it is the skin fold between the thumbs and the hand. The bar wants to turn on that fold, so it might be that I haven't got it right yet. I'll figure it out.

[Wilhelm]

Thanks Wilhelm!

Yeah, hook grip. It is just something I have to figure out how to do. Surprising to me, my thumbs isn't the problem, it is the skin fold between the thumbs and the hand. The bar wants to turn on that fold, so it might be that I haven't got it right yet. I'll figure it out.

I had a tiny tear there at the base one time. Since then i've tried getting that skin out of the way. Best i can describe it.
i get some minor abraision there. just a little flake of surface skin maybe.

I may always tape the middle of my thumb though.
It's not possible to get those folds out of the way, and having much callus there may just increase the risk of a tear at some point.

Just that one width of tape is so much easier (for me) to deal with though. And it doesn't look like a kindergartener applied it like when i try and tape the whole thing.
having a better feel for what is actually happening is good for me too.

Here's to learning how to do this. : )

[slowmotion]

28.11.2017

Back on Andy's programming.

2" deficit deads:

50 kg x 5 x 2
75 x 3
100 x 1
125 x 1
150 kg x 5 x 3

This was all right today. Tho I am not a fan of this deficit stuff. Used straps on the work sets as recommended by Andy.

Pin squat ascending sets, 3 sec count at the bottom:

20 kg x 5 x 2
50 x 5
70 x 5
80 x 5
90 x 5
100 x 5
110 kg x 5

This was all right too.

Step ups:

10 x 3 each leg @ 118.5 kg bw.

Everything felt good today.