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HenkIcon...26-02-2018 @ 22:41 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 26 Feb - Box squat / deficit dead

Squat

SIT x 2
BW x 5
60 x 3
80 x 3
100 x 2
Belt
120 x 2
140 x 2
160 x 1
180 x 1

Box
120 x 2
145 x 5
130 x 5, 5, 5

Deficit dead

DOH
60 x 3
100 x 2
Belt
140 x 2
2" Deficit
160 x 1

Straps
170 x 5
150 x 5, 5

Third and final week of start strength, back to RPE 8 and 5 sets.

Knees were quite sore to start off with, hopefully just a consequence of standing around a lot yesterday (at the womens' British, great comp, some really strong women lifting).

Had almost decided to skip my over warmup, but knees eventually settled down - glad I didn't, as it was the fastest I've ever moved 180. AMH_POWER really knows his stuff, improvement really kicks in on week 3.

Box squats were great, easier than week 1 and not far off week 2 (at a lower RPE). Didn't do the 5th set as set 4 slowed a little at the end.

Deads were awkward, knees were complaining again. Did a second back off set this time, decided I need to get some volume in somehow.
HenkIcon...27-02-2018 @ 22:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 27 Feb - Rack press

Rack press

No rack
Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3
120 x 2
145 x 1

Rack
120 x 2

130 x 5
117.5 x 5, 5, 5, 5

AMH press (12.5)
2 x 8

Single was easier than last week, but not as big an improvement as squats yesterday. That said, top set of rack press at RPE 8 was much easier than last week, as were drop down sets.

Did YTWLs in with the rack press. Shoulders were a bit sore at the end, so reduced accessories.
BillwestIcon...27-02-2018 @ 22:31 
Member 541, 4890 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Good benching. That's a lot of good work there!
HenkIcon...01-03-2018 @ 23:53 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Good benching. That's a lot of good work there!


Thanks, hopefully it will translate to competition benching.
HenkIcon...01-03-2018 @ 23:57 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 1 Mar - Box squat

Squat

SIT x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
Box
120 x 2
140 x 1

145 x 5
130 x 5, 5, 5

Really didn't feel like training tonight, excuses relating to sleep, work and health, but manned up and at least did the squat element (skipped deads).

Once I got to the work sets everything actually moved nicely, the top set was RPE 8.
HenkIcon...02-03-2018 @ 23:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 2 Mar - Rack press

No rack
Bar x 8
40 x 5
60 x 3
80 x 3
Rack
100 x 2
120 x 1

130 x 5
117.5 x 5, 5, 5, 5

AMH press (12.5) supersetted with reverse flyes (15)
3 x 8

Rack press moved very well, probably a smidge under RPE 8.

Did YTWLs with the rack press work sets (actually dropped to WLs as the YTs were too easy and the WLs hard).
BillwestIcon...03-03-2018 @ 18:29 
Member 541, 4890 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice pressing
nailsIcon...05-03-2018 @ 13:33 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Henk said:Fri 2 Mar - Rack press
Did YTWLs with the rack press work sets (actually dropped to WLs as the YTs were too easy and the WLs hard).


Nice work mate. I struggle with the Y's and W's, T's and L's easy. I'm considering setting up a slightly tougher band for the easy ones. Not sure if this is a good idea or not.
HenkIcon...05-03-2018 @ 22:40 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Nice pressing


Cheers Happy
HenkIcon...05-03-2018 @ 22:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
nails said:
Nice work mate. I struggle with the Y's and W's, T's and L's easy. I'm considering setting up a slightly tougher band for the easy ones. Not sure if this is a good idea or not.


I thought about that too, I haven't worked out whether they're supposed to be "balanced" or not. I decided focusing on the weak ones can't hurt, but what do I know.
HenkIcon...05-03-2018 @ 22:56 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 5 Mar - Banded squat

SIT x 2
BW x 5
60 x 3
80 x 3
100 x 2
Belt
120 x 2
140 x 2
Blue bands
100 x 2
Green bands
100 x 3
Knotted green bands
120 x 2
140 x 3

160 x 3
170 x 1
140 x 3, 3

Today was the first day of a three week explosive strength block - sets of 3 at RPE 9, with a 15% back off. I was hoping to do reverse bands but my new rack isn't here yet, so had to resort to some DIY band straps from the floor. Watching the vid back (it's on my Insta) the bands were loose at the bottom, so will have to adjust some more next time.

I decided that the 160 set was under RPE 9, but when I tried 170 I had to grind out a single. Was knackered after all the messing about, tried some deads but wimped out after a single warmup set (will do them on Thu).
HenkIcon...06-03-2018 @ 21:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 6 Mar - Banded bench

Bar x 8
40 x 3
60 x 3
80 x 3
100 x 2
Double red bands
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3

130 x 3
110 x 3, 3

First time on banded bench today. Working to a top set at RPE 9. Started with a comedy rep when I set the bands too low down the bench - wasn't expecting the tension as I unracked it and lost control. Struggled to set the bands with tension at the bottom again, but a bit better than yesterday.

The top set at 130 was a little over RPE 9 (last lockout was tough), the back offs were OK but by then my tris were fried, forgot about all the reps getting to working weight Grin

Sacked off any accessories and forgot YTWLs.
HenkIcon...08-03-2018 @ 21:34 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 8 Mar - Banded dead / banded squat

Dead

60 x 3
100 x 3
Rogue green band
120 x 2
Belt
140 x 3
Straps
160 x 3

170 x 3

Squat

SIT x 2
BW x 5
60 x 3
80 x 2
Belt
100 x 2
120 x 2
Green bands, 2 knots
100 x 2
120 x 2
140 x 1

150 x 3
135 x 3, 3

Very tired going in today, but perked up once I started.

Deads felt good, RPE a but low but still erring on the side of caution (no back off sets either).

Added more tension into the bands on squats with another knot, and ended up doing a top set around REP 8. Only dropped 10% for back offs to compensate.
BillwestIcon...08-03-2018 @ 21:39 
Member 541, 4890 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Consistent lifting
HenkIcon...09-03-2018 @ 23:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Consistent lifting


Cheers Bill.

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