Training 13/12/17

Wed 13/12: Deadlift

Food yesterday: 2557 kcal (2588 kcal target)

Activity yesterday: 11.7k steps

Sleep last night: 6 hrs 49 mins – 50 mins awake

AM BW: 71.2kg (+0.2kg from yesterday)

Deadlift:
80kg 1×5
105kg 1×5
125g 1×3
145kg 1×2 @ 10 (PR, +2.5kg), 1×1 @ 10
140kg 1×2 @ 10

Front Squat (with straps):
20kg 2×5
45kg 1×5
60kg 1×3
75kg 1×2 (oops) @ 9.5
70kg 5×3 @ 9ish

Slingshot Bench Press:
20kg 2×5
45kg 1×5
60kg 1×5
70kg 1×2
80kg 1xF
70kg 2×2
65kg 1×5

GPP Superset – 4 rounds:
KB Swings 25lbs x 50, 25lbs x 25, 22.5lbs x 25, 22.5lbs x 30

alternating with

Weighted stepups 25lbs / side x 10 per leg

Flailing and failing:

Session notes:
– Finally a PR, but with horrible roundy back form. I’m sure it wasn’t this bad when I pulled 142.5kg for doubles. And I got it for sets across last time, but on the second attempt there was just no way.
– Screwed up front squats, had the spotters misaligned and hit them in the hole on the 3rd rep at 75kg. I think I probably could have got triples there but backed off a little anyway since I was planning 5 sets.
– Slingshot turned up today, and I couldn’t wait to try it out so did some work that wasn’t in the RX. Really liked it. Not sure how much it added – I still can’t hit an 80kg bench but was closer… what I will say is those doubles @ BW and even the fives flew up compared to what they would have without it. So it’s definitely added something.
– Dat GPP doe….. 50 reps of KB swings was too much, I was thinking about dropping it and at 25 reps on the second set the locking pin flew out of my adjustable kettlebell and I was lucky not to smash something. Figured that was a sign and dropped to lower reps. Added an extra round though so still did plenty of work.
– Anbsolutely epic session. Wasn’t SUPER long at 88 minutes, because I pushed the pace a bit especially the benching and GPP. It was hot in my gym and I was drenched in sweat by the end. Not too DOMset this morning, surprisingly. Have a wonderful day all!