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HenkIcon...02-05-2018 @ 20:52 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 2 May - Dead / bench

Dead

70 x 3
100 x 3
Belt
120 x 3
140 x 3

152.5 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. Everything moved nice and fast, which is to be expected really.
HenkIcon...04-05-2018 @ 21:43 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 4 May - 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

182.5 x 3, 3, 3

Bench

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

Belt
147.5 x 3, 3, 3

Heavy day today. Middle set of squats was the hardest, think I over-thought it. First set of bench was hard, but they got easier, especially when I paused them.

Vids on Insta.
HenkIcon...08-05-2018 @ 21:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 7 May - Dead / bench

Dead

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

180 x 3, 3
Straps
180 x 3

Bench

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

132.5 x 3, 3, 3

Medium dead and bench again. Trained at ATS in Edinburgh with my daughter - nice gym, great guys, and some very nice S/B/D from my daughter.

Back was a little tight from travelling and sleeping in a strange bed, but eased up when I got into deads, which moved well. Bench also moved well.
BillwestIcon...08-05-2018 @ 22:00 
Member 541, 4914 posts
SQ 192.5, BP 120, DL 222.5
535.0 kgs @ 92.8kgs UnEq
Nice lifting recently. Particularly squatting
HenkIcon...09-05-2018 @ 22:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Billwest said:Nice lifting recently. Particularly squatting


Cheers Bill!
HenkIcon...09-05-2018 @ 22:49 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 9 May - Squat / bench

Squat

Sit x 2
BW x 5
90 x 3
90 x 3
110 x 3
Belt
130 x 1

140 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Light squat and bench today. Did 3x3, forgot it should have been 4x3 (doh). Everything moved well, but I feel a little beaten up (time for a deload soon).
HenkIcon...11-05-2018 @ 21:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 11 May - Dead / bench

Dead

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

202.5 x 3, 3, 3

Bench

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

150 x 3, 3, 3

Heavy day today, 3x3.

Deads were hard but not maximal, first rep of each work set was hard but I felt like I had reps in the tank. Bench was good, third set was the easiest, I definitely pause longer as I progress through the sets.

I think both of these were set PBs.
HenkIcon...14-05-2018 @ 22:39 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 14 May - Squat / bench

Squat

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

167.5 x 3, 3, 3

Bench

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

135 x 3, 3, 3

Medium 3x3 today. Squats felt heavy, did them in the rack to try and get used to a narrower grip, which made the bar sit a bit higher. Last rep of all was the best. Bench was fine, but feeling a bit beaten up.
HenkIcon...17-05-2018 @ 20:55 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 16 May - Dead / bench

Dead

70 x 3
100 x 3
Belt
120 x 3
140 x 3

152.5 x 3, 3, 3

Bench

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

110 x 3, 3, 3

A welcome light session, everything moved well. Had some chiropractic afterwards.
HenkIcon...18-05-2018 @ 23:07 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 18 May - 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
180 x 1
180 x 1
185 x 1

Bench

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

152.5 x 2, 1

The wheels came off a bit tonight. Target was 187.5 squat and 152.5 bench, both for 3x3. Last squat warmup at 180 felt really heavy, so repeated it. That was better but still heavy, so tried one at 185 - that was hard too so decided to stop there. Bench was similar, at least I tried the first work set but that felt really heavy too, tried a second set but bailed after one rep.

Think it's time for a deload.
HenkIcon...21-05-2018 @ 21:10 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 21 May - Squat / bench / dead

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
85 x 3, 3, 3

Dead

70 x 2
120 x 3, 3, 3

Deload week. Tonight was 50% ish for 3x3. Loose sleeves on squats (knees really didn't like sleeveless), no belt.
HenkIcon...25-05-2018 @ 23:45 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 25 May - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
120 x 3

Bench

Bar x 8
40 x 5
70 x 3
100 x 3, 3, 3

Was going to do 3x3 @ 60% tonight, but knees were sore on squats so stopped those and skipped deads. Roll on next week.
HenkIcon...29-05-2018 @ 22:01 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 29 May - Dead

70 x 3
Belt
120 x 3
140 x 2
160 x 2
Straps
180 x 1
200 x 1
220 x 1
230 x f

Neck and hip have been tight over the weekend, painting didn't help, plus sleep has been off. Decided to test out deads tonight Roll-Eyes

220 moved well enough, tried 230 and got it off the ground but it was too heavy today - actually quite pleased, will get it when I've been fixed.
HenkIcon...30-05-2018 @ 22:28 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 30 May - Bench

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

Bench singles today. Was hoping for a small PB, but it wasn't to be - 160 was a very slow rep, so I stopped there.
HenkIcon...04-06-2018 @ 22:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 4 Jun - Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 2
130 x 2
150 x 1
170 x 1

Anderson squats
120 x 1
120 x 4
100 x 5
100 x 5

Started a 3 week start strength block today. This session was meant to be Anderson squats and deficit deads, with a top set of 5 at RPE 8, but didn't go to plan.

Warmed up with normal squats, intended to go to 90% but 170 felt heavy. This was my first time with Andersons - who knew how hard they are. On set one I lost the bar backwards on the second rep (I think I relaxed far too much at the bottom). Set 2 was meant to be 5 reps but I really struggled with technique. The last sets were supposed to be 10% reduction but I went lower and still struggled. At that point I went off for a sulk and skipped deads. I suspect I've found a weak point or two (knees and core), we'll set what happens next time.

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