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| Henk |  | ... | 27-01-2018 @ 21:18 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Sat 27 Jan - Squat / bench Squat Sleeves Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 3 140 x 2 160 x 1 170 x 1 180 x 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 1 140 x 1 155 x 1, 1, 1 Had a chiro session on Thu so skipped my 65% session. Squats felt good, tech wavering a bit but not too bad. Bench felt better than last week. Have to decide now whether to leave it there or try for a bit more next week. | ||
| Henk | | ... | 29-01-2018 @ 22:25 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Post Edited: 29.01.2018 @ 22:26 PM by Henk Mon 29 Jan - Squat / benchSquat Sleeves Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 120 x 3 Belt 140 x 2 160 x 3, 3, 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 1 127.5 x 3, 3, 3 Decided to err on the side of caution for once and not push too hard - so this week is a rapid taper (80/70/60) before testing next week. Also decided to move back to Mon/Wed/Fri, which wasn't that sensible as I got less rest from Sat - hopefully that's why today felt hard. I should also mention that I've added in some planks (did some yesterday), which I feel a little sore from. | ||
| Henk | | ... | 31-01-2018 @ 21:46 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Wed 31 Jan - Squat / bench Squat Sleeves Beltless Sit x 2 BW x 5 60 x 3 80 x 3 100 x 3 120 x 3 140 x 3, 3, 3 Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 112.5 x 3, 3, 3 70% today. Been removing tiles and stripping wallpaper the last couple of days, shoulders and hands are sore. Squats were great. Bench was awkward with sore hands and shoulders. | ||
| Henk | | ... | 02-02-2018 @ 22:21 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 2 Feb - Bench Bench Bar x 8 40 x 5 60 x 3 80 x 3 95 x 3, 3, 3 60% today. Skipped squats as knees are sore (and I realised I'm not at the same point as bench anyway). Hand still hampering bench. | ||
| Henk | | ... | 05-02-2018 @ 22:56 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 5 Feb - Squat / bench Squat SIT x 2 BW x 5 70 x 3 90 x 3 110 x 3 Belt 130 x 2 150 x 2 170 x 1 190 x 1 200 x 1 Bench Bar x 8 40 x 5 60 x 3 80 x 2 100 x 1 120 x 1 140 x 1 150 x 1 Belt 162.5 x f Max testing tonight. Squats went a little better than I expected given I'd only done 180x3 recently - top reps were shaky but made them. Bench didn't go so well - 150 moved really well so I tried a 2.5Kg PB and failed it. Strange - I've been pushing on bench and taking it easier on squats, so I was expecting the opposite. Vids are on my brand new instagram account - www.instagram.com/mark_henkelis/ | ||
| Henk | | ... | 12-02-2018 @ 22:28 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 12 Feb - Box squat / dead Squat SIT x 2 BW x 5 60 x 3 60 x 3 100 x 3 Belt 120 x 2 140 x 2 160 x 1 180 x 1 Box 140 x 5 125 x 5, 5, 5 Dead DOH 60 x 3 100 x 2 Belt 140 x 2 160 x 5 140 x 5 Back after a weeks rest. Working on start strength for 3 weeks. Today was meant to be box squats and deficit deadlifts, with GM to finish. Decided to try adding in a 90% single to try and not lose strength as I'm old. 90% squat single felt heavier than I would have liked, but not too bad. First set of box squats ended up being my first work set as they were harder than I was expecting - haven't done fives for ages either. Remaining work sets were a 10% reduction - was meant to do 4 but left it at three as I was blowing. As this was my first deads session in months I decided to leave deficit for next time. Also didn't push the weight, so all reps moved well. Was even more knackered after 2 sets so stopped there. Decided to leave GMs for next time. | ||
| John | | ... | 13-02-2018 @ 08:07 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Great stuff, I like you logic and well thought out approach,nice progress  | ||
| Henk | | ... | 13-02-2018 @ 21:08 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | John said:Great stuff, I like you logic and well thought out approach,nice progress Thanks. It's AMH_POWER's approach, I'm just tinkering with it (badly probably) for my age. | ||
| Henk | | ... | 13-02-2018 @ 21:18 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 13 Feb - Rack press Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 2 145 x 1 Rack press 100 x 2 117.5 x 5 107.5 x 5 105 x 5, 5 AMH press (10) and reverse flyes (6) 2 x 10 Rack press today, RPE 8 again for sets of 5. Did a 90% comp bench single to start with, which was a bit wobbly. Rack presses were good, but I think I misloaded (so some or all may have been 10Kg heavier, but probably not) - my tris were burned after 4 sets so I stopped there. Humblingly week on my assistance work  | ||
| Henk | | ... | 15-02-2018 @ 21:37 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 15 Feb - Deficit dead / box squat Dead DOH 60 x 3 100 x 3 Belt 140 x 3 160 x 1 180 x 1 190 x 1 2" Deficit 165 x 5 Beltless 145 x 5 Box squat SIT x 2 BW x 3 60 x 3 100 x 3 120 x 1 Belt Box 140 x 5 120 x 5, 5, 5 Did deads before squats today, probably for the first time ever - not sure I want to do it again. Worked up to an 85% single, then switched to deficit for work sets. Was struggling to breathe after first work set, lower position and belt too tight for fat stomach don't go well together. Had to re-grip mid set as grip was going, but managed everything DOH. Just did a single follow up set again, still breaking myself in on deads. Squats moved better today, though legs didn't want to work at first after deads. Also struggled to get knee sleeves on as calves were swollen . Think I'm rocking to start the concentric, felt better on the lighter sets (which were 5Kg lighter than Mon).Too knackered at the end for assistance, my conditioning is really crap. | ||
| Henk | | ... | 16-02-2018 @ 21:44 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 16 Feb - Rack press Rack press Bar x 8 40 x 5 60 x 3 80 x 3 100 x 3 Rack 120 x 1 125 x 5 112.5 x 5, 5, 5, 5 AMH press (12.5) and reverse flyes (5s) 3 x 8 Last session of the week, only RPE 8 but looking forwards to a couple of days off. Rack presses felt better today, also made sure I didn't misload. Did all 5 sets too, and my assistance. | ||
| Henk | | ... | 19-02-2018 @ 21:40 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 19 Feb - Box squat / deficit dead Squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 140 x 2 160 x 1 180 x 1 Box 150 x 5 127.5 x 5, 5 Deficit dead DOH 60 x 2 100 x 2 Belt 140 x 2 160 x 1 2" Deficit 175 x 4 150 x 5 RPE 9 this week, still 5 reps, 2 back off sets at 15% reduction. Loosened belt a notch so I can breathe easier. Did a single at 90% on squats before moving to the box. Work sets maybe felt a little easier than last week. May have increased a little too much on deads - though grip was going so was thinking about that rather than keeping my back tight. Back off set was fine. | ||
| Henk | | ... | 20-02-2018 @ 21:46 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 20 Feb - Rack press Bench Bar x 8 40 x 5 60 x 3 80 x 3 100 x 2 120 x 2 145 x 1 Rack press 132.5 x 5 112.5 x 5, 5 AMH press (15) supersetted with reverse flyes (15) 3 x 8 90% single felt a little easier today. Top set on rack press was a little over RPE 9, back off sets felt fairly easy. Increased weight on accessories, hard considering how light they are. | ||
| Henk | | ... | 22-02-2018 @ 13:52 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Thu 22 Feb - Dead / box squat Dead DOH 60 x 3 100 x 3 Belt 140 x 2 160 x 1 180 x 1 Squat SIT x 2 BW x 5 60 x 3 80 x 3 100 x 2 Belt 120 x 2 140 x 1 Box 150 x 5 127.5 x 5, 5 Trained in the morning today, really don't like it. Deads felt heavy, was intending doing a heavy single followed by deficits but decided to leave it after warmup - will drop a day rather than push too hard on them. Squats felt heavy too until I had a word with myself to man up. Think I need to do some of the warmups on the box though, knees are getting sore. | ||
| Henk | | ... | 23-02-2018 @ 23:01 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 23 Feb - Rack press Rack press No rack Bar x 8 40 x 5 60 x 3 80 x 3 Rack 100 x 2 120 x 2 132.5 x 5 112.5 x 5, 5 AMH press (12.5) supersetted with reverse flyes (15) 3 x 8 Top set of rack press was more like REP 9.5 than 9, last rep was slow. Usually warm up without the rack but decided it's better to do some of those first, so maybe they affected things. Did YTWLs in with rack. Reduced AMH press by 2.5 Kg to get more control. | ||
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