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Workout N°11 : PC&PP 60kg

I was a little bit tired today, I had not the feeling of power I had the last workout. With such a hard exercise you strength somewhat depends of your condition (sleep, stress, etc).

You can let your form slip a little but be very careful with that because you don't want it to get so bad that you injure yourself. Proper form is "proper" for a reason. --> Safety.

Workout N°12 : PC&PP 60.5kg

Iron you are right. I would never allow my back to round on any pulling exercises ! I did it once on deadlift and I had lower back pain for over 6 months.

I went out this week end and didn't sleep much and the workout was not as easy as it should... I'll sleep well this week to be full of energy again.

I'm back for 2009. I hope things will be better this year. I resumed training with the same principle : One Single at 70-80%.

I did two workouts :

Workout n°1

Deadlift : 129kg
Standing Press : 44kg
Curl : 17.5/21kg

Workout n°2

Standing Press : 44.5kg
Deadlift : 130kg
Curl : 17.5/21kg

On both Deadlift and Press I do a single at 75-80% of my actual 1RM and on Curl I test 1x80% right arm versus 1x70% left arm too see if I can get the same results with 70% insteed of 80%. I train 2x per week.

you must have changed your mind on this.....i thought these things didn't affect workouts at all?

It depends of the exercises. You can do a curl or lateral raises at maximum performances even if you are very tired. It's harder to do a Deadlift or a Power Clean & Push Press BUT you are right I changed my mind. When I did the PC & PP I used 80% of my 1RM and it was not enough... I was losing strength that's why I had the feeling my workouts were harder. Now I Deadlift everyday a 90% and I used to DL at 95% everyday without any problem, tired or not.
If I had to do a 1RM without sleeping enough for a few consecutive days maybe that I would be a little bit weaker or not... If you don't sleep at all or only a few hours for several days in a row you'll be MUCH weaker, no doubt about that but in "normal conditions" there are very little variations in strength.

Workout n°25

Deadlift : 152.5
Floor Press L/R : 41
Curl L/R : 25/24.5

Everything was easy. It's much more easier at 90% compared to 95% and normally the stimulation should be the same with less fatigue and thus no more fatigue accumulation, no more overtraining. IF it's not the case I'll have to decrease my frequency or take a week off here and there but I think it's not necessary if the load is optimum : MAX FORCE - MIN TIME/fatigue.

I can say without a doubt in my mind that sleep affects muscular performance in a *very* significant way. I think you're just fooling yourself if you think otherwise.

IW

I think it's a question of quantities. If you have a sleep debt of a few hours it won't have such an impact on your performances but if have a debt of >10h it'll have a negative impact. What I noticed is that when I feel tired I need to psyche up to be able to do my workout if not I may miss what's generaly an easy lift.

Workout n°26

Deadlift : 152.5, 175, 185 PR
Floor Press L/R : 41 easy
Curl L/R : 25/24.5 easy

I won't lie, my back was not perfectly straight at 185kg but it was not an ugly rep' like I did a month ago at 180kg. So I'm happy, a new PR, it's not the 210kg of Jonson but... .

I'll continue at 90% of 185kg : 167.5kg. I think I trained a little bit too light when I used ~150kg. I should be able to do a SAFE DL at ~165-170kg, probably not "perfect"...

Congratulations on your PR.
As the weights are getting heavy and your back is getting rounder maybe you should look into getting a decent belt?