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HenkIcon...22-01-2015 @ 23:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 19 Jan - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2

130 x 5
135 x 5
135 x 5

105 x 8

With missing a couple of weeks I didn't know what to expect with this session - started lower and intended to do increasing sets, but didn't increase for long. Technique on working set 3 was all over the place, think I was rushing to get through it. Back off set was better. Good to be back, but was harder than I was hoping.
HenkIcon...23-01-2015 @ 22:57 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 23 Jan - Bench/Dead

Bench

Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

115 x 5
117.5 x 5
120 x 5

Deadlift

DOH
70 x 5
110 x 3
130 x 2

Belt
150 x 1

160 x 1

Straps
170 x 1
170 x 3

No straps
150 x 4

Did ascending sets on bench, not as bad as I was expecting, though struggled with form. Didn't push it as will have less recovery time before next session.

Focussed on technique on deads - locking lower back plus a slight change of grip (think I've been holding it too low in fingers). 160 was quick, 170 quicker than of late - did a few reps at 170 with resets in between, could probably have done 2 more. Grip went on back off set and didn't want to grind anyway.
HenkIcon...26-01-2015 @ 21:31 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 26 Jan - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2

135 x 5
135 x 5
135 x 5

110 x 10

Started at same weight as I got to last week - made 3 sets of 5, but technique was all over the place. Increased back off set by 5Kg and got a couple of extra reps, should probably increase it more and do less reps.
HenkIcon...28-01-2015 @ 23:41 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 28 Jan - Bench

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

Belt
110 x 1

120 x 5
120 x 5
120 x 5
120 x 5

Did work sets at top weight I made last week - would have settled for three sets but felt good so did a fourth. Bench is coming back easier that other lifts, happy with today.
HenkIcon...30-01-2015 @ 22:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 30 Jan - Deadlift

DOH
BAR x 10
70 x 5
110 x 3
130 x 2

Belt
150 x 1
160 x 1

Straps
175 x 2

No straps
150 x 5

160 went up fast again so increased work set weight from last week. Got 2, may have got another but it would have been a grind. Managed an extra rep on back off set.
HenkIcon...02-02-2015 @ 22:20 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 2 Feb - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2
130 x 1

140 x 5
140 x 5
140 x 5

120 x 8

Didn't really feel like going in the gym today, after which I often have a good session - so increased work sets by 5Kg from last week to see what happened.

Technique was all over the place at first again (actually until work set 2), felt inflexible, but made the reps. Increased back off set weight too.
HenkIcon...04-02-2015 @ 22:56 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 4 Feb - Bench

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

Belt
110 x 1

122.5 x 5
122.5 x 5
122.5 x 4
122.5 x 3

Everything felt heavy today. Increased work sets by 2.5Kg from last week. Made sets one and two but last rep of set two was a bit of a grind. Last rep of set 3 was also tough, so not surprised I lost another rep on last set.
HenkIcon...06-02-2015 @ 23:30 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 6 Feb - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
70 x 3
110 x 3
130 x 2

Belt
150 x 1

Straps
170 x 2

No straps
150 x 5

Decided to add light squats back in on deads day. Focussed on technique - finally realised that I can control the bottom of the lift much better (forward knee travel and depth), if I really focus on keeping core tight (doh).

On deads, I decided to go for 5 reps at 170 rather than 3 reps at 175 - as it was I only made 2 reps at 170, so it was just as well. Felt good during warm up, but strength just wasn't there for work set. Only good thing with deads was that grip felt good.
HenkIcon...09-02-2015 @ 23:38 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 9 Feb - Squat

Paused, 2 seconds
BW x 10
40 x 5
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2
130 x 1

142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5

Had slight DOMS in my lower glutes yesterday and today (from Friday's squats), so it appears that my technique is actually altering. Certainly concentrating on keeping tight in the hole seems to allow me to use my hams and glutes more.

I focussed on technique more in the warmup too (and dropped the set with just the bar, it just feels awkward). I actually accidentally paused the 120 set too, as I was trying so hard to keep my shins from falling forward at the bottom.

For work sets I increased 2.5Kg from last week. Set 3 was the best, so I added in another set rather than backing off, which I made the reps on too.
HenkIcon...11-02-2015 @ 22:41 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 11 Feb - Bench

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

Belt
110 x 1

122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 4f5

100 x 10

I was hoping work sets wouldn't feel as heavy this week, but they did. That said, I made set 3 this week, and almost made set 4 (failed half way up). So that I didn't end on a failure I added a back off set, and pleasingly got 10 reps.

I'm wondering whether I do enough work each workout to spur progress, so may consider doing more sets (though at my age it's a fine balance between under and over training).
HenkIcon...13-02-2015 @ 23:16 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 13 Feb - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
110 x 3
130 x 2

Belt
150 x 1

Straps
170 x 3

No straps
150 x 6

More technique practice on squats, have regained some flexibility but that means I have to concentrate more on holding form.

On deads I managed an extra rep on my work and back off sets. At work set weights it feels like my lower back is the weak point.
HenkIcon...17-02-2015 @ 00:42 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 16 Feb - Squat

Paused, 2 seconds
BW x 10
40 x 5
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2
130 x 1

145 x 5
145 x 5
145 x 5
145 x 5

Increased 2.5Kg from last week and made the reps. Rushed the first set, but settled down for the others. I think I may finally be getting the hang of squats, though technique still varies from rep to rep.
HenkIcon...18-02-2015 @ 21:57 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 18 Feb - Bench

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 1

Belt
110 x 1

125 x 3
125 x 3
125 x 5
125 x 4
125 x 3
125 x 3

Added 2.5Kg from last week and had a strange session. On set one I tried an extra weight under my feet and they both slipped (on different reps), which probably affected me enough to not go for a fourth rep (I was actually looking for 5). I thought I'd get at least 4 on set two, but I didn't go for a fourth as I thought I'd fail it. Given that I was only getting threes, I decided to reduce my rests by a couple of minutes to make sure I was pushing things - then on the next set I made five (admittedly the last rep was a bit of a grind). I decided not to grind any more reps, so added an extra set at the end to make up the volume.

So now I wonder whether I've been resting too long between sets or what Confused
HenkIcon...20-02-2015 @ 21:34 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 20 Feb - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
110 x 3
130 x 2

Belt
150 x 1

Straps
170 x 3
170 x 3
170 x 3

Squats felt good, possibly some small improvements in technique.

On deads, I was intending to do a single work set and hoping for more reps - another rep would have been a grinder so I decided to do more sets instead. I think I've been doing too little volume, so we'll see what increasing it slightly does. Skipped the back-off set for this week.
HenkIcon...23-02-2015 @ 23:21 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 23 Feb - Squat

Paused, 2 seconds
BW x 10
40 x 5
60 x 3
80 x 3
100 x 3

No pause from here
Belt
120 x 2
130 x 1

147.5 x 5
147.5 x 5
147.5 x 5
147.5 x 5

Increased by 2.5Kg from last week and made the reps. Felt strong and technique was more consistent - probably the best squatting I've done.

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