08 Sep 2017 M96C16T1
DEADLIFT Main Event
I absolutely
killed myself with Deadlifts today. Taking 93% of my max for 12 Clustered Reps
was brutal. I told Coach Eric Troy last week that I had 7 reps in me (at one
go) and all 12 in a cluster. He told me not to get desperate because this is
very advanced aggressive progression. I messed up my breathing and hit 6 reps
in the first mini-set and that just made me force my anxiety into a corner and
beat it to death with a gigantic cluster set. Next week I will move up to 96%.
After today’s 12-repper I spent 30+ minutes lying in a heap on the floor like a
beached whale because too many muscles were randomly twitching and I was out of
breath. Not bad for an asthma patient haha!
Overhead
Presses are coming along splendidly. I noticed today that when I begin each set
with the bar resting on my clavicles I am a hell of a lot more stable and the
reps flow easily compared to when I am in haste and I keep the bar a few
centimeters above my clavicles. Resting the bar on me right from the beginning
and hitting that spot every rep keeps my upper back tight.
Warm-ups:
Jump
Deadlifts: BW x 2 reps x 4 sets
SSB Good
Mornings: Warm-up to 135 kgs @ 84.4% of Benchmark
Deadlifts
done along with GM: 75 to 222,5
Deadlifts:
Eric Troy’s “Not that kind of
Density” Progression @ 93%
226 x 6 + 3
+ 2 +2 Cluster
Summary:
Week 1: 4 PR
+ 4 + (2 + 2) @ 11 min rest
Week 2: (5
PR + 2) + 3 + 3 @ 13 min rest
Week 3: Off
Week 4: (6
PR + 2) + (3 + 2) @ 13 min rest
Week 5: (6 +
3) + 4 @ 11 min rest
Week 6: (6 +
3 + 2 + 2) @ 3:30 min rest
Overhead Press:
91 x 2 PR @ 97.8%
75 x 6 + 4 =
10 Rest-Paused
70 x 6 + 4 =
10 RP
65 x 8 + 2 =
10 RP
60 x 10 + 2
= 12 RP (+2)
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