Blut Wumps Another 25

[blut wump]

Whats your plan after the deload?

The plan is to run a standard 5x5 Intensity phase. Deload this week and then four weeks of increasing triples. I might then spend another one or two weeks, joints willing, of trying for some singles.

That should take me through the period of esters clearing since my last dose was Saturday past.


Edit:
I meant esters clearing and PCT time.

 

[Jim Ouini]

Got any 1/3 x 3 and singles targets in mind?

 

[blut wump]

Funny you should mention that but I hadn't really thought much of it through.

On squats, every increase will be a PR and I'd like to hit four plates if not even 400 for at least a single. I did 170 last week so this really should happen.

On bench, as you know, I've wanted three plates for a triple for a very long time and I think that's in the bag. I'd be very happy to hit a 160 single.

I'd still like to hit 200 on deads. I think I'd likely have reached it in the Korte so I have high hopes that I'll be on the road to 500 by the time this is all over.

Rows, MP, I'll take what comes. I might switch MP over to Push Press.

 

[blut wump]

I was checking the walkout today on the squats. If you recall, I mentioned that I failed my first attempt to get 170Kg out of the hooks. While walking out the weight today, I noticed that I do clear the hooks usually. Even at 145 I was clearing the hooks but by less than lighter weights. Either the bar is bending or I get shorter with a heavier weight on my back. I'm guessing a bendy bar.

 

[Protobuilder]

Ahh . . . an intensity phase on the horizon. This should be fun! Good luck. I'm sure you'll hit your goals.

 

[nelmsjer]

I am a big fan of the intensity phase. Lots of weight on the bar = lots of fun.

Good luck, big man.

 

[blut wump]

Week 9 Day 2 - Deload

My deadlift sucks. It's not the weight, as such, but I just can't get my setup down. Every set at 165 went the same way: the first rep was a farce where I just forced it up while feeling the strain in all the wrong places and then reps two and three were fine except that I'd blown a lot of energy and motor units on the first rep. That's how it seemed, anyway.

I tried hard to note my stance and position with respect to the bar between reps but trying to begin a fresh set from that position was even worse than my usual. I feel the first rep all in my lower back as though I extend all wrong. The next reps feel fluid. Back pumps were severe.

Since I bombed at 77.5 last week, I dropped back to 75Kg on MP. It was an effort but comfortable. Probably a good choice for a deload week. I finished off with an empty bar for 20 again and while I was repping them out some kid walked under the bar with expected consequences [fuller story here]. He seemed ok but I had to start my set again.

I amost didn't bother with pulldowns because of my arm ache but talked myself into it. I couldn't remember how many plates I used last time and went for 20 which was fine (last time was 18 plates for 5x5 in Week6). I tried a quickie at 25 and that would have been too much. Maybe I can get there before the end. My arms didn't seem bothered.

Did decline situps again. They went a lot worse than two days earlier.


Weight in Kilos. Week 8 in orange
Light ATF Squat
20x10, 30x10, 60x5, 90x4, 120x5x5
20x10, 30x10, 60x5
Deadlift
60x8, 100x5, 130x3, 150x2, 165 x 4,3,3,3,3
60x8, 100x5, 140x3, 150x1, 165x3x3
MP
20x10, 40x6, 60x3, 70x1, 77.5 x 5,5,4,3,1,2, 20x20
20x10, 40x6, 60x3, 70x1, 75x3x3, 20x12, 20x20
Pulldown
12x10, 16x5, 20x3x3, 14x8
Decline Situp
BW x20, 12, 13

 

[silver_shadow]

blut_wump, what kind of stance do you use? arms between legs or outside? my DL sucks too and i have a feeling that my form isn't good while using the regular arms out stance. i'm thinking of getting used to arms in because i think i may be able to nail the form more easily.

 

[blut wump]

I dead conventional: arms outside; feet about shoulder-width apart.

I tried sumo a long time ago and never went back. I also tried semi-sumo a short while ago and found it quite hard and ended up grunting the bar up in conventional fashion but with a wide stance. I've thought of trying to work up a semi-sumo but haven't gotten around to it.

Some days I just get it right and the set is fine. The week before I started this run I did a set of 5 at this same weight and had no problems other than that it felt like a lot of weight. Some sets I've aborted the first rep, reset myself and then lifted just fine. I think I just need to program the setup into myself somehow.

 

[nelmsjer]

One poor day does not your status make, brother.

Get it next time.