Invictus! Enasni's bully yoga log.

[Enasni]

I am one of the lucky ones who took up PillarofBalance's 12 week offer. Thank you to PoB for answering my questions so promptly, clearly and concisely. My interest was peaked by his explanation of rpe training. I've transitioned to a very physically demanding and time consuming job so going by perceived effort seemed to suit my new situation.
I am slightly concerned I won't aim high enough if I don't have a number to hit every training session but today's session didn't go that way. In fact I over estimated a couple of times so I my fears have been somewhat mediated today. Time will tell.
Not completely sure I did this the way it's meant to be done but I'm sure PoB will inform me.
I must point out a few things. 1. everything is in kg. 2. I write dates day/month/year. 3. Weight x reps x sets.

7/12/2015
Fly In day, which means up at 3.30am, get to the airport, fly to work, then put in 10hrs moving crates in ~40deg C weather. Huzzah!
Deadlifts (I lift sumo)
Warm ups
60kg x10
100 x8
140 x5
Work sets
160 x2 @6-7 x5sets
160 x2. @8
160 x2 @9 added belt
160 x2 @7 x3sets
160 x2 @8 x4sets little bit more rest in between, max 2mins
160 x2 @9
Total 14 work sets.
Paused to knee deadlifts
140 x5 @10 oops. Mostly a hand issue tho.
120 x5 @8
120 x5 @9

Double paused bench
My but kept cramping from the deads. Took all the fun out of it.
50kg x 6 @7 (too light)
60kg x5 @8
60 x5 @9
60 x3 - not sure if fatigue from the day, not enough rest time but I hit a wall.
50 x4 @9.

This all took just on an hour. Did the paused dead stuff straight after my straight sets coz there's only one platform and I didn't want to give it up. Lol.

I gotta eat and sleep. It's been a long day.

all feedback appreciated.

 

[PillarofBalance]

Looks great... 160kg for all those doubles is impressive especially given the travel.

On the bench or anywhere else you see @x repeat until @y

Once you hit @y stop there. Essentially, you were done after the second 60 x 5

 

[ChrisLindsay9]

Good luck, and I'll be following. I'm in Wave 2 of PoB's Bully Yoga program. I have found that longer rest breaks help me, but it's killing my wife's patience lol. It takes me 2-3 hours to get through a workout (the 15x2 days are the longest).

After the 1st wave, you'll really get a good feel of the programming and what not. It's a lot of fun.

 

[Bullmuscle7]

Very impressive especially after a day of work!!!

Glad you are joining us in the log section!!!

It will be a privilege to have you!!!

 

[Rottenrogue]

Yes! I love that you are logging

Impressive numbers

 

[uphillclimb]

Following.

#strengthfirst

 

[BrotherIron]

Seriously strong pulls...

 

[Enasni]

Thanks everyone. This is a bit of a trip. I've been following along here for what feels like ages so it's really cool to get you guys, all of whom I respect immensely, commenting so positively.
Noted PoB. Some days I refuse to give in. I will stop in future.

 

[PillarofBalance]

Good luck, and I'll be following. I'm in Wave 2 of PoB's Bully Yoga program. I have found that longer rest breaks help me, but it's killing my wife's patience lol. It takes me 2-3 hours to get through a workout (the 15x2 days are the longest).

After the 1st wave, you'll really get a good feel of the programming and what not. It's a lot of fun.

If you are far away from a meet and just want to get thru it for the sake of domestic tranquility cut your rest to like 45 seconds and use a lighter weight and focus on acceleration

 

[Enasni]

day 2. 9/12/15

Comp bench @8 till @9
60kg x5 x4 @8, x5x1 @9

5count paused squat
120kg x3 @9
110 x 3 x4 sets
4th was @9. I thought these were too light but the 4th set hurt like a bitch. Might have bordered on 9.5. Lol.

Floor press
60 x7 @8
65 x6 @10 got heavy real quick.
60 x5 @7, x5 @8, x5 @9.

Today was interesting because I haven't tried some of these. I haven't used any floor presses before so wasn't sure how heavy to go. Since 60 was easy as I thought 65 would be ok but I was very very wrong. Rested a couple mins and went back to 60, which I probably shouldn't have, but I figure this week a bit of a trial and error for weights is bound to happen.

Paused squats, I normally do a three count. Those extra 2 counts count!! I've done heaps of paused sets north of 150, but these hurt like nothing else. It did feel tho, that as I went on it sort of felt easier. After 3 drop sets I knew I hadn't hit @9 yet so did the 4th. I might warm up a bit better/thoroughly next time to see if it makes a difference. I wanted to get out of the gym before the day shift crew finished work - I finish up earlier coz I start work earlier - so this was done in just less than an hour.
Messed about too with bar position as per a convo with PoB. Made squatting interesting.

 

[Enasni]

Day 3 11/12/2015

Squat x3@9
Warm ups
60 kg x 10, 80x8, 100x5, 120x5
Added belt 140x3
160x3@9
Drop 10% 142.5 x3x2

Sumo block pulls
Warm up 60 x5, 100x3, 140x2
180x1x3@9

Bulgarian split squats
2x20kg Dumbbells x7x4
Duration 1hr

I've been messing with my bar position. The higher the bar position, the more I tend to fall forward. My back angle won't change- not sure if this is just a motor pattern thing or what.
The block pulls I just used a 20kg plate. Which then sank into the cushioning on the shitty ass platform. I'll need to make this 2 plates or something when on site. At home I have heaps of blocks. This gym is doing my head in. Got asked today if I only train legs. Tried explaining I train movements, not body parts- got blank face in return. 0_o
I've never done split squats before except maybe a one off years ago. It highlighted my kinda dodgy right hip doesn't stabilise very well. Got the hang of it buy the end tho.

 

[PillarofBalance]

You should have asked if they ever train legs