MONDAY 6th AUGUST 2012
Strength
- OHP
25kg x5
32.5kg x5
37.5kg x3
----------
42.5kg x5
47.5kg x5
55kg x4
- Chin-ups / Pull-ups
Switch grip x5
A. Chin-ups +30kg x5, 5, 5
B. Pull-ups +30kg x5, 5, 5
- Dips
BW x10
20kg x5
45kg x3
70kg x3, 2

I am an idiot. Just like last time when I didn't deload, I missed my reps. At first I thought it was just because my OHP is weak, but when I missed the reps on dips as well I realised that I may need to deload after all. After the 70kg dips I couldn't even get a few reps out at 50kg. OHP could also be weak and in need of a re-set. Looking back through my log last week I haven't felt strong on the BW days, so that's a sign that I missed.

Will just do the main lifts at some point during the week, get more runs in and some low key BW stuff. Anyone reading this if in three weeks I say I'm going to skip the deload again just come on here and tell me to stop being a fucking clown and do it. Thanks.

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My Log.

I know what you mean, deload weeks are the hardest weeks for me. I sort of did one last week but I always tend to fuck it up somewhat.

Deloads are important but like yourself I nearly always find a way to skip them. It's just moronic.

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My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

Got to disagree about the deadlift. That's what needs the most rest for me. Don't know why but I tend to hit heavy partials during deload and thus overloading rather than deloading. Completely retarded, I know it's counter productive but it's like a drug, must lift heavy.

Overhead I always take from the floor every set. The exceptions are BTN push press and Klokov press since I can't clean to behind my neck. When I compete the weight is always on the floor (except safe/yoke press) so it makes sense to train with the weight on the floor.

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My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

I'm pretty sure I was around the 75-77kg mark 2.5-3 years ago.

Lever stuff is going ok, I've been going a little lighter on static holds and straight arm work as my tendons were taking a beating. I did a back lever negative yesterday and Bek said I held it for ~2s but just above parallel, so maybe a few more weeks and I should have a full BL at parallel.

I highly recommend getting a foam roller, one of the most important things in keeping you healthy IMO.

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

TUESDAY 7th AUGUST 2012
5 Mile run

WEDNESDAY 8th AUGUST
Calisthenics
- Neutral Grip Pull-ups 10x10
- Dips 7x15
- Press-ups 5x20

THURSDAY 9th AUGUST
REST

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My Log.

Olympic weightlifting is just insane and gives me serious quad and hip envy.

Just be mindful of what your goals are, I find I'm more powerful from the floor but it might be the other way around for you.

I desperately want to put 3 plates overhead, I'll get that btn within a year I think but it's a long way off strict.

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My log

Big goal for this year 140kg overhead, any means necessary.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." -- Aristotle

^I have a serious man crush on this guy





Yah, on the rings, I find it so much more comfortable on the rings than a bar.

Anything that rolls and is semi firm works well as a roller. I use a PVC pipe, firm pool noodles, a big foam pipe(much harder) from a rubber store as well as my proper rumble roller.

_________________
Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log

FRIDAY 10th AUGUST 2012
Strength - Deload
- Deadlifts
65kg x5
80kg x5
100kg x5
- Squats
50kg x5
65kg x5
80kg x5
- Bench Press
42.5kg x5
52.5kg x5
65kg x5

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My Log.

SATURDAY 11th AUGUST 2012
Calisthenics
Muscle-up work, trying to get them as clean as possible. Some front lever stuff and trying to get used to the false grip on rings. Will be getting myself some rings pretty soon I think.

SUNDAY 12th AUGUST 2012
5 Mile run
Still not easy, but getting better.

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My Log.

Well the basic technique is to put the roller on the floor, sit/lie/lean on it on a certain muscle and roll along the muscle belly. From here there are 2 schools of thought, 1. You find a sore spot and you sit on it for 30s-1min and dissipate the tension, or 2. You just roll away along the length of the muscle. I like a combination of both, I'll find a sore spot and sit on it, then follow that with rolling the length of the muscle. Harder rollers can be used on tendons as well and can have sudden increases in flexibility and mobility. The most important areas to roll are the areas that cop a beating in general day to day life,

- T-spine
- Anterior shoulder - pecs, anterior delt, bicep - this one can be easier with a lacrosse ball against the wall for some.
- Gluteals(all 3) and piriformis
- IT band
- Hip flexors - including the rectus femoris

They are the big 5 in the order I do them. If you have a lot of issues it may take you half an hour(including your other problem areas) to do this and may need to be a seperate session for a while, if there isn't too much going on then it can be part of your warm up.

I mentioned before about problem areas, this is pretty much any other muscle that you know you have problems with, try all the different muscles out, I know my rear delts, triceps and lats get tender because of my joint laxity, as can my calves. If you have tight/sore hamstrings it may not necessarily be the muscle but the tendon, I've seen plenty of clients get an extra 5-10cm on the sit and reach by just rolling the hamstring tendon a couple of times, so make sure you get right up 'under' the glutes to roll the tendons.

After writing all this, I think I'll just make a vid on foam rolling today, pretty well covering what I have just written, plus maybe a bit more. If there is anything you don't get just hold out and see if the vid covers what you need to ask

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Get Strong, Get Fast, Get Fit, Get Specific, Compete.

My log