Freaky Friday Friday 7th February 2014 Still not sleeping that well but I seem to coping well enough on only 6 hours a night. Naturally I'll want to get back to sleeping 8 hrs plus for the recouping possibilities. Am eating us out of house and homie. Full Fat Cottage Cheese is still me best friend. Each night I do a sets of 4 stretches - Seems to aid my recoup. So I don't need to do any or hardly any foam rollering. I went berserk with the carbs this week. And probably put on a few pounds just by eating an excess of grain-based crud (boo!) Weight around 100 kgs, 220 pounds, 15 stone 12 pounds? No belts or chain mail panties were used in the making of this production. Although some sneaky straps snuck their way in at the end of the deads. Warm up is shoulder dislocs and twists with broomstick, squat stretches, wall stretches for my shoulders etc. And an upright hindu pushup using the roman chair handles that mimics the deadlift motion. Deadlifts - From The Deck Remember how I'm: A) Deadlifting each session for approx 5 Sets (more on days like this) B) Working on increasing my grip endurance at heftier weights. So I don't need to use straps from 180 kgs onwards (Gradually this is working - Slow progress) 85kg x 8 (Snatch Width Grip, Double Ohand - Lats = Deck of Aircraft Carrier) 125 kg x 6 (Snatch Width Grip Double Ohand Normal Stance) Form betterer 155 kg x 5 (Sumos Mixed Grip and Liquid Chalk from here) 185 kg x 4 (Normal stance Mixed Grip Chalk - Held it so Grip Enduro better) 200 kg x 3 (Straps here Normal hand and stance - Double Ohand) 210 kgs x 3 (ditto) (purposely stopped at where my cycle says to) Again stopping at no more than 2 sets beyond grip fail. Stopping also well before what I could lift. As I'm sticking to the cycle I laid out at the beginning of the year. Which means I can deadlift each session and still recoup quick enough to do it again the next - By keeping my settage, reppage down and only lifting up to about 70% of my approximate 1RM. Slow adaptation. Principle remains the same. End your sets well below your max. Build up by adding 5 kgs to the middle sets per session. Take it reasonably easy. Build slowly with consistency. Enjoy yourself and the process. Come down in reps as you start to lift heftier. EG 8, 7, 6, 5, 4 at 150, 180, 200, 210 kgs becomes 6, 5, 4, 3 at 170, 190, 220, 240 kgs and so on...Still mega exciting, huh? Back Squats - For Which You Need a Strong Back Only the second Back Squat session of the year (none for 3 weeks or so). This session always is a knackerer. And naturally I'm not gonna crank out any max squats after fairly hefty deads. 70 kgs x 8 (pausation) 110 kgs x 5 (pausation and fast pos) 130 kgs x 5 (ditto) 160 kgs x 4 (ditto) 180 kgs x 3 205 kgs x 2 (About 80% of my current 1RM) Gladly my - again - back was surprisingly solid (90.11117%). I really feel doing Zercher Squats really help my Back Squat a lot. As I was dreading getting any twinges from the compression that Back Squats can bring. And do not want to 'twang' my lower back again - bad for life, health and business. I do bar hangs in between my dead and squats sets. Hack Squat Calf Raise Still awesomes. That 45 degree angle pumps your lower legs muchly. 140 lbs x 35 200 lbs x 30 240 lbs x 25 Much harder than doing upright calf raises (and I was doing them with nearly triple the weight I'm using on the hack squat calf raises). Bagwork, Floor 2 Ceiling Ball etc - about 25 mins Fast hands, Roundhouses Kicks - better - Sets of 7's and 6's both sides. Kuching Roundhouses 2 sets of 7 from the deck. Elbows (sok sab - diagonal upwards and sok tad - cutting elbow) combined with hacksaws - percussion slaps (grinding arms) - The Pincer Principle in full effect. Some axe knee and rising knee 'cos I'm worth it'. Hmmm Meatballs and Rostis for my tea - Sounds like an 80's Buddy Cop flick "Get him Meatballs!"