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HenkIcon...02-04-2018 @ 21:58 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 2 Apr - Squat / bench / dead

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 2
140 x 2

157.5 x 3, 3, 3

Bench

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

125 x 3, 3, 3

Dead

60 x 3
100 x 3
140 x 2
160 x 2
180 x 1

Straps
195 x 3
No straps
175 x 3

Back to 3x3 at 75/65/85% for a block, with the 75 and 85 switched for deads so I don't do heavy deads after heavy squats. Have upped my starting maxes to where I think I'm now at (210/165/230), we'll soon see how that goes.

So squat was 75% - for the first couple of work sets tech was lacking, but got smoother by the last set and moved well.

Bench was also 75%, very similar to squats in terms of tech.

Deads were 85%, did a single work set which moved well, then a single back off set. Will slowly try and increase volume on these. Right hip was a bit sore afterwards (arthritis).
HenkIcon...04-04-2018 @ 22:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 4 Apr - Squat / bench / dead

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 3

140 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Dead

60 x 3
100 x 3
140 x 3

155 x 3, 3, 3

3x3 @ 65% today (which I rounded up a smidge). Squats felt great by the last set, getting the groove back. Same with bench and deads really.
HenkIcon...07-04-2018 @ 12:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 6 Apr - Squat / bench / 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

177.5 x 3, 2f3

Bench

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

140 x 3, 3, 3

Dead

100 x 3
140 x 3
160 x 3

Mixed bag tonight at 85%. Last rep on first set of squat work sets was slow - thought second would be easier but ended up dumping third rep. Will have to decide whether I've started too heavy or it was just an off day (or maybe just because I'm doing deads too now). Didn't do any more as I was sulking.

Was expecting bench to feel hard too after squat fail, but felt great - actually thought I'd forgot to up the weight after the last warmup. All 3 sets were pretty similar.

Deads was meant to be 75%, but back was tight after warmups so stopped there.
HenkIcon...09-04-2018 @ 23:27 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 9 Apr - Squat / bench / dead

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 2
140 x 2

157.5 x 3, 3, 3

Bench

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

127.5 x 3, 3, 3

Dead

60 x 3
100 x 3
Belt
140 x 2
160 x 2
180 x 1

Straps
197.5 x 1

Everything felt heavy tonight, think I need more sleep and cals. Kept squat at last week's weight and it felt heavy. Bench wasn't too bad. Probably shouldn't have done deads, managed a single instead of a triple and bailed out there.
HenkIcon...11-04-2018 @ 21:06 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
I decided to back off a bit for the rest of the week. Today I just messed about with my safety squat bar for the first time - I worked up to 100ish (bar + 80Kg, not sure how much the bar weighs) for 3x3 beltless. I've never used one before but it felt great, we'll see if I still think that way when it gets heavy. Slow and steady reps seems to be the way, I had very little pressure on the handles too.
HenkIcon...13-04-2018 @ 23:59 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 13 Apr - Squat / bench

Safety bar squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 2

130 x 3, 3, 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 2

110 x 10

Had a chiro session yesterday, turns out I'm low in selenium. Hopefully will be able to get back on track next week, so today I did a 65% session.

I did squats with the safely bar again, which felt good. I should have done 3x3 with bench but as I didn't bench on Wed I decided to do everything in one set - I threw another rep in as it was easy.
HenkIcon...16-04-2018 @ 22:11 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 16 Apr - Squat / bench / dead

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 2
140 x 2

157.5 x 3, 3, 3

Bench

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

127.5 x 3, 3, 3

Dead

60 x 3
100 x 3
140 x 2
160 x 2

172.5 x 3, 3

Restarted this block today, so 3x3 @ 75%. Squats moved well, as did bench. Was tired by the time I got to deads, so just did 2 sets (and didn't do 85% like last time).
HenkIcon...18-04-2018 @ 21:09 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 18 Apr - Squat / bench

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 2

140 x 3, 3, 3

Bench

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

110 x 3, 3, 3

65% today. Built my new rack beforehand, after carrying it in from a pallet in the road - struggled to get my sleeves over my calves, had a comedy few minutes getting them rolled over and stuck. Squat was fine once I got into it, bench was easy. Hip was sore towards the end (probably shouldn't have jumped down from the delivery wagon), so skipped deads.
HenkIcon...20-04-2018 @ 23:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 20 Apr - Squat / bench

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 2

177.5 x 3, 3, 3

Bench

Bar x 8
40 x 5
60 x 3
80 x 3
100 x 3
120 x 2

142.5 x 3, 3, 3

3x3 @ 85% today. Squats moved really well in the warm-ups, slowed on the work sets but made all three this time. Bench felt heavy for once but got it done. Was knackered by this point, definitely still tired, so left deads for another day.
BillwestIcon...20-04-2018 @ 23:54 
Member 541, 4929 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice session. Strong on both squat and bench!!
HenkIcon...23-04-2018 @ 23:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Nice session. Strong on both squat and bench!!


Cheers Bill, both are works in progress. I'd trade some bench for squat mind.
HenkIcon...23-04-2018 @ 23:20 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 23 Apr - Dead / bench

Dead

DOH
70 x 3
100 x 3
Belt
120 x 3
140 x 3
160 x 2

175 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 3

127.5 x 3, 3, 3

Slight change to this block from here, will be alternating deads and squats week to week to see if that means I can focus better on both.

3x3 @ 75% today. Deads were OK, got into it by the last set which was easily the best. Used straps for the last two sets, grip felt off. Bench was fine too, again the last set was easily the best. Also have started using 25s, so warmup weights have changed a little.
HenkIcon...25-04-2018 @ 23:12 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 25 Apr - Squat / bench

Squat

Sit x 2
BW x 5
60 x 3
80 x 3
100 x 3
Belt
120 x 3

140 x 3, 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

110 x 3, 3, 3, 3

4x3 @ 65% today.

Used my new rack, to try and get used to a narrower grip on squats. Had to start with fingertips on the bar and gradually work my fingers round it. By the end of the work sets I had a full grip, but the bar felt a smidge higher than usual. Work sets felt a little awkward, but looked fine on video afterwards. Bench was nice and fast.
HenkIcon...28-04-2018 @ 00:05 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 27 Apr - Dead / bench

Dead

DOH
70 x 3
90 x 3
Belt
120 x 2
140 x 2
160 x 2
Straps
180 x 1

197.5 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2
130 x 1

145 x 3, 3, 3

Heavy day today, 3x3.

Deads felt good, first rep of each set felt quite a lot slower than the other two, and slowest of all on the last set. Bench also felt good, the last set was the easiest as I realised I was hitting too high on my chest on the others.
HenkIcon...30-04-2018 @ 23:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 30 Apr - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
Belt
130 x 3
150 x 2

162.5 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

130 x 3, 3, 3

Medium 3x3 today. Squat felt sluggish - I loaded a flight at a comp yesterday, which is probably to blame. Bench felt heavy at first but moved well enough.

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