soteyh's worklog

[soteyh]

Interestingly, I just read some research that indicates that certain short term discomfort and negative arousal could enhance performance. Like when a athlete couldn't get a good night sleep before a competition because his CNS is too aroused relative to baseline, yet go up and break records.

Scientists couldn't agree on how much and how long your discomfort needs to be before the record breaking efforts but they all generally agree that a certain amount of negative stimulus is proven to enhance short term performance.

That's likely what you just experienced

Lol if that were true I'll be breaking pr every day at the gym!

 

[soteyh]

Squat 110 5x5
Close Grip Bench 80 5x10
Bent over barbell rows 75 5x5 (PR) and then 60 3x10
Inclined Dumbbell Press 20 5x10
Plate loaded machine rows 70 x 15,15,13,13
Planks

 

[soteyh]

Heavy day
Squat 142.5 3x5
Bench 107.5 4,3,3,2,1
Paused dead lift 80 3x8


Didn't have it in me to complete 5x5 ...

 

[soteyh]

Squat 100 5x8
Front squat 50 5x10
Bench 82.5 10,10,10,9,8
Back rows 60 5x10
Dips 5x10
Pull up 2x10
Planks

Bench was crap again, although not surprising given yesterday was heavy. Last set I had to do a roll of shame and tilt to drop weight. Luckily was a volume set so no harm done. My chest is now fried after these two days....

 

[galapogos]

80+kg for multiple sets of 10 is impressive dude.

 

[soteyh]

Deadlift 147.5 x 3, 2

OHP 40 5x8
Arnold Press 16 5x10
Lateral Raise 6 5x15
Plate loaded Lat Pull Down 60 5x10

Glute Raise
Pull up 10

Slightly strained my lower left back, so I didn't complete the deadlifts, even though the set up and lift off felt a lot better this week. I had a slight strain while squatting on Sat, which seemed to get worse while deadlifting today. Oh well, I guess I am paying the price for working out three days in a row ...

Looking forward to a nice break for the next few days ...

 

[soteyh]

Squat 112.5 5x5
Close grip bench 80 10,10,9,9,5
Inclined dumbbell press 20 4x12
Pull up 2x10
Barbell bent over rows 75 5x5
Plate loaded rows 70 5x15
Planks

 

[charcoalx]

Lol if that were true I'll be breaking pr every day at the gym!

Short term negative arousal, not long term. Long term is detrimental for gains.

 

[soteyh]

Heavy day


Squat 145 3x5 (5 rm pr)
Bench 110 4,3,3,2
Paused deadlift 85 5x5


Good training day

 

[galapogos]

Wow, strong squats and bench. How heavy are you now?

 

[soteyh]

Wow, strong squats and bench. How heavy are you now?

Thanks, I haven't weighed myself in a while, but I estimate around 82-83.

Happy with the progress on these two lifts, but my deadlift is a bit stuck, it's now even lower that squat!!

 

[soteyh]

Squat 100 5x8
Front squat 50 5x10
Barbell rows 60 5x8
Dips 5x10
Bench 85 5x8
Dips

 

[soteyh]

Deadlift 150 3x3
OHP 42.5 10,10,10,9,9
Arnold Press 16 5x10
Lateral Raise 6 5x15
Lat Pull Downs 60 5x10
Pull Ups 2x10
Glute Bridge

Finally a breakthrough on the deadlifts ... everything felt much smoother today, slightly adjusted my grip a bit wider, increased bracing and flared out the chest lats just before the pull. Set up is everything ...

 

[soteyh]

Squat 112.5 5x5
Close grip bench 82.5 5x8
Pull up 2x10
Barbell bent over rows 77.5 5x5
Plate loaded seated rows 70 5x15
Incline dumbbell press 20 5x10
Planks

 

[soteyh]

Heavy day

Squats 147.5 5x3
Bench 112.5 something like 3x2

Bench was off today, just couldn't get into the groove. Did 3x3 but pretty sure the last rep was all spotter effort...think I've reached a plateau ...

Squat was good though, on the bright side I hope to hit 155 for three soon!

 

[soteyh]

Squat 100 5x8
Front squat 50 5x10
Bench 90 5x8
Dips 5x10
Paused deadlifts 90 5x5
Barbell bent over rows 62.5 5x10
Pull up 2x10

 

[soteyh]

Deadlift 152.5 3x3
OHP 45 5x8
Arnold Press 16 5x10
Plate loaded Lat Pull Down 60 5x10
Lateral Raise 6 5x15
Pull Up 3x10

 

[soteyh]

Close grip bench 85 5x8
Incline dumbbell press 20 5x12
Squat 117.5 5x5
Bent over barbell rows 80 5x5
Plate loaded machine rows 70 5x15
Planks

 

[soteyh]

Heavy day

Squat 150 4,3,3
Paused deadlifts 90 5x5

No time for bench today.

 

[soteyh]

Deadlifts 120 5x5
Bench 85 6x6
Bent over barbell rows 65 5x8
Pull up 5x5
Bicep curls 10 5x8
Planks