Mehdi's Strength Training Log

[Mehdi]

Kib => tnx!

Beppe => lolz, no not getting married at all Not my last days as single neither Happy b-day btw Beppe

[eLvarouza]

Mehdi I noticed you do quarter squats from time to time. I assume this is to strengthen ligaments/tendons and get used to using heavier loads. Any reason you don't use a belt to support heavier loads, use max effort + chains on heavier loads, or get squat briefs or something so you can accustom your body to squatting more, as opposed to doing quarter squats, which may cause knee issues?

[Mehdi]

I don't think quarter squats once per week with the rest of your program including lots of full squats & posterior chain work will cause knee issues. Quarter squats allows for most weight, that's main reason to do them. No belt since I want to strengthen abs + low back as much as possible. Heavy squats + chains aren't the same as a quarter squat, I see where you coming from, they're looking similar, but they aren't. A lot more weight on a quarter squat.

[Mehdi]

Couldn't catch sleep last night, really been a bad week sleep-wise. Think I only start sleeping around 4am, alarm went off at 8.

Bench Press
1x90kg
0x100kg couldn't lock it out, right arm again
1x97,5kg
1x97,5kg
0x97,5kg couldn't lock it again

right arm is better than it was, and shoulder/neck feels fine (although I prefer not to oh press for now). next week board presses

Db Bench Incline
6x26kg
6x26kg
4x26kg

bb oh shrugs in between

And then some inverted rows, pull-ups and lateral raises using plates. And then moving furniture into new place.

[Young Athlete]

Maybe some zma to help with the sleep problems?

[Mehdi]

Maybe some zma to help with the sleep problems?

I'm already taking zma. Just sleep messed up with the going out last week. Ah well, thursday again tomorrow, so it doesn't matter, will stay away to go out anyway.

[Beppe]

I see you are focussing on the bench recently. I'll take advantage of this to climb your OHP! Btw, thanks for the wishes!

[Beast]

What program are you on the moment, its looks a bit like the the westside congruent method? I thinking of doing the westside skinny program now ive completed rippetoes ss program.

[Mehdi]

Beppe
> not sure oh press will increase by bench pressing a lot. Can take a while before I do oh press again, shoulder still doesn't feel 100% fine.

Beast
> it's westside, but only 3 days, should be doing a 2nd upper-body workout normally, but I'm too busy right now.

[Mehdi]

Speed Box SQ
8x2 80kg + 16kg chains

Speed Deadlift (feet elevated)
8x1 100kg + light band

GHR
3x8

Side bridges
3x30

[Mehdi]

Box SQ (38cm box, parallel)
1x120
1x135kg PR
0x130kg argh
4x1 130kg there

Snatch Grip Deadlift
2x140kg
2x150kg wanted to do 5 reps but the bar didn't agree
4x145kg couldn't get the 5th rep off the floor
5x140kg
3x140kg tired

GHR
3x5

Prone Bridges
3x30sec

[Mehdi]

Board Bench Press (10cm thick)
1x100kg
1x102,5kg PR
0x105kg rolled out my hands
1x100kg
1x100kg

2db Oh Press
6x21kg
4x21kg
4x21kg

Pull-ups 10x3
Cuban press 3x10
side bridges 2x

[Mehdi]

Speed Box Squats
8x2 67,5kg + light band

Speed Deadlifts
12x1 107,5kg

GHR
3x8

Prone bridges
3x

Went out night before, woke up late, day was too short to do more.

[Mehdi]

Deadlifts
3x140kg normal grip
1x155kg mixed grip - felt heavy
1x167,5kg PR went up fast. I thought about stopping here first, but then changed my mind
1x170kg PR went fast off the floor, but then things went a bit slower. 5kg PR after going out 3 nights in a row, great.

GHR 5x5
straight leg goodmornings 3x20 light band then monster band
prone bridges 3x

Deadlifts made my day. Now I can start thinking of the 180kg.

Moved in new place 2 days ago too. Still have to buy a lot of things, haven't had the time to work. Bought a weight scale today, just weighed myself, 78kg with clothes & shoes on. Heavier than I should be, ah well.

[rere]

Heavy deadlifts there at 78kg BW, awesome
you'll soon be at 200k