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HenkIcon...15-03-2014 @ 20:36 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 15 Mar - Deadlift

No belt, double overhand
Bar x 10
60 x 3
100 x 2

Shoes off, belt
140 x 1

Straps
170 x 1
190 x 1 (PB)
200 x f
195 x f
192.5 x f

160 x 3

Delayed Friday session - was feeling tired from Thursday maxes.

Decided to do some heavy singles after a light week last week. Got a bit greedy - 190 went up OK, felt I had more in me but went for too much. Failed 200 3-4 inches off the floor, after that I failed the others about 6 inches up - hindsight says I should increase the weight and not fail and decrease it Happy

Even the 160s were hard at the end. Got a PB so shouldn't be too disappointed, but being more conservative I could probably have got a few more kilos.

Have to decide now how to take deads forward. Am hoping that increasing my squat will have a carry over, we'll see.
HenkIcon...18-03-2014 @ 21:21 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 18 Mar - Squat

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

No pause from here
Belt
120 x 3

140 x 5
140 x 5
140 x 5

125 x 8

Delayed Monday session (more soft tissue work).

Felt strong today, only hard reps were where form broke down a little. Still hard to catch breath afterwards, think I have a bit of a cold. Was tempted to do an extra working set, but did a back off instead. Can feel it in my hams already, so must be working them properly now.
HenkIcon...19-03-2014 @ 21:55 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 19 Mar - Bench

Warm up bike 5 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2

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

Lower back a little sore from yesterday's squats, so no arch and no real leg drive. Don't really like training 2 days in a row at my age.

Back to sets of 5 again, but 4 sets rather than 3 - let's see how that affects things, I should be able to cope with a little more volume. I considered 5 sets but that would have been quite a jump from what I've been doing. I'll probably try 5's until I get stuck, then 3's then singles.

The first 3 sets felt really good, hard but not max effort. Tried to be a bit more explosive, which felt easier. The last rep of the last set was slow, but not a massive grind.

Overall a good session.
HenkIcon...22-03-2014 @ 22:01 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 22 Mar - Strict Press / Deadlift

Warm up bike 4 mins

Strict Press

Bar x 5
40 x 8

Belt
50 x 3

60 x 5
65 x 5
65 x 5

60 x 8

Deadlift

Bar x 10
60 x 6
100 x 3

Delayed Friday session for deadlift, lower back was still sore, had a chiro session anyway so left it until today.

Have been trying to get a weekly press session in, shoulders seem more sore then chest after bench so thinking some strengthening work for them will help.

Decided to do press first, as usually have no energy left after deads.

Press session was good, getting better control of core, first work set should have been 65 too.

Was going to do a light deadlift session, still trying to work out how to progress with them - as it was I felt a twinge in my lower back in warmups so left it there.
HenkIcon...26-03-2014 @ 00:12 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 25 Mar - Bench

Warm up bike 4 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2

122.5 x 5
122.5 x 5
120 x 5
120 x 5

Bit of a change of schedule this week. Lower back and hip were still painful, so couldn't squat yesterday - had to return to chiro this evening. Decided to bring bench session forward a day (before chiro visit), hopefully will be able to squat Thu/Fri.

Couldn't arch on bench. Added 2.5 Kg to work sets - last rep of second set was very slow, so chose to lower weight for last two sets rather than do less reps on those sets. Shoulders were a little sore, probably from Saturday's presses, though I may just not be getting the most from my pecs and relying on shoulders - tips on engaging chest welcome.

Chiro adjusted my skull again, dental work I'm having for jaw is messing with my bite and hence my head.
HenkIcon...28-03-2014 @ 23:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 28 Mar - Squat / Seated Press

Squat

Paused
BW x 10
Bar x 5
40 x 5
60 x 5

Seated Press

Bar x 5
30 x 5
40 x 5
50 x 3
60 x 3

Belt
70 x 5
70 x 5
70 x 5

60 x 10

Tried squats today, but could still feel a problem around L3 when I got to 80, will see if it eases over the next few days with some more rolling and stretching.

Deads were out too, so did my shoulder session. Did it seated with a backrest as standing causes me to arch a lot (not a good idea with a lower back issue). Reps were slow and strict, starting to get back into shoulder work now.
HenkIcon...01-04-2014 @ 23:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 08.04.2014 @ 21:35 PM by Henk
Tue 1 Apr - Bench

Warm up bike 4 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2

122.5 x 5
122.5 x 5
120 x 5
120 x 5

Lower back/hip still not sorted, though marginally better - had more dental work today (including adjusting some of the stuff that caused things to flare up), hopefully that will help, have a chiro visit on Fri to see where everything is at.

So, will review squat/deadlift later in week, and did bench today.

Didn't feel on top form when I got in the gym, sleep and nutrition over the last several days has been crap. Managed to complete exactly the same weight and reps as last week, though the last rep of working sets 2 and 4 were more of a grind than then. Putting everything down to being tired, though it could just be that I started with too high a weight when I went back to 5's - will see what happens next week.
HenkIcon...05-04-2014 @ 00:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 4 Apr - Seated Press

Bar x 10
40 x 5
50 x 5
Belt
60 x 3

75 x 5
72.5 x 5
72.5 x 5

5 Kg jump from last week was a bit much, made a set but would have struggled with next two so lowered weight a little. 3 hard slow sets, but felt good.

Had a chiro appt afterwards - skull was locked again, along with C2, plus various other usual issues (C/T, T/L, lumbar etc). Hopefully latest dental work will not cause that again and I get get back to squatting soon.
HenkIcon...06-04-2014 @ 23:57 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sun 6 Apr - Squat

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

No pause from here
Belt
120 x 3

Tried squats today as back was feeling better. Last warmup set felt heavy, walked out 130 but lower back felt tight again so left it there.
HenkIcon...08-04-2014 @ 21:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 8 Apr - Bench

Warm up bike 5 mins

T&G
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 2
Belt
110 x 1

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

110 x 7

Added an extra warm-up single nearer the work set weight. Managed to make a third set at 122.5 this week, and almost a fourth too - wimped out on the last rep, though it would have been a grinder. Could have got another rep on back off set but decided to leave a bit in the tank.

Good session, even thought neck and lower back were not perfect.
HenkIcon...11-04-2014 @ 00:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 10 Apr - Deadlift

No belt, double overhand
Bar x 10
60 x 5
100 x 5

Shoes off, belt
140 x 2
160 x 1

Back was feeling good today so tried some deadlifts. Felt good until I tried a second rep at 160, when lumbar region started to tighten up, so left it there.
HenkIcon...10-07-2014 @ 19:00 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 10.07.2014 @ 19:00 PM by Henk
Wed 9 Jul - Bench

T&G
Bar x 5
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Back after an enforced break for a few months - turned out that my shortness of breath was caused by multiple PEs in my lungs and pneumonia (top tip - go to the doctors if you can't breathe, don't wait until you cough up blood Happy ). They've since found a DVT in my leg, which may be the cause. On warfarin for 6 months.

Introduced some light/fast squat/bench/deadlift sessions a few weeks ago, now time to get back to strength work. Have lost a lot of strength.

Bench session tonight, will try 3 sets of 5 for a while and see if I can gradually increase the weight (and eventually add a fourth set).
HenkIcon...11-07-2014 @ 21:11 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 11 Jul - Deadlift

Bike warmup, 4 mins

No belt, double overhand
Bar x 10
60 x 3
100 x 2
120 x 2
140 x 2

Shoes off, belt, straps
160 x 3

DOH, no belt
140 x 5

Easing back into deads, working set was quite slow, but felt good. Had to let belt out a notch Unhappy

Tabata on bike to finish, easing into that too.
HenkIcon...15-07-2014 @ 23:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 15 Jul - Squat

No shoes
Paused, 2-3 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
Belt
100 x 3

No pause from here
120 x 3
120 x 3
120 x 3

100 x 5

Delayed Monday session as lower back was a bit tight yesterday.

Was aiming for work sets of 5 but it wasn't there, should have started a bit lower. Have lost my form, the last set was the best when I worked out how to drive up properly again. Trying them barefoot for a while to see if flat footed works better for me.
HenkIcon...17-07-2014 @ 23:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 17 Jul - Bench

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

110 x 4
110 x 4
110 x 4

90 x 7

Thought I'd done 105 for work sets last time, so upped it to 110 - turns out I didn't, so I struggled. Managed 4s (was aiming for 5s). Bugger.

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