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HenkIcon...04-07-2018 @ 21:40 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 4 Jul Squat / bench / dead

Squat

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

135 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Dead

90 x 3
120 x 2

140 x 3, 3, 3

Light day. Used loose sleeves, knees were a little sore afterwards. Squats moved OK, technique still not back. Super-setted squat with bench, which was easy, kept it lighter on deads.
HenkIcon...07-07-2018 @ 20:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 6 Jul Squat / bench

Squat

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

170 x 3, 3, 1

Bench

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

142.5 x 3, 3, 2

Very hard tonight. Was meant to be heavy 3x3 SBD. Squat was meant to be 175, but the last warmup was heavy, so stuck at 170 - and only managed 1 on the last set.

Bench was a little better, but still harder than it should be and only 2 on the last set.

Went off in a sulk instead of doing deads (and still attempting to "stop before grinding").
HenkIcon...09-07-2018 @ 22:56 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 9 Jul Squat / bench / dead

Squat

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

157.5 x 3, 3, 3

Bench

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

127.5 x 3, 3, 3

Dead

90 x 3
120 x 2
140 x 2
160 x 1

170 x 3, 3

Medium day again. Everything moved well. In hindsight should have increased deads.
HenkIcon...11-07-2018 @ 21:59 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 11 Jul - Squat / bench / dead

Squat

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

135 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Dead

90 x 3
120 x 2
140 x 1

150 x 3, 3, 3

Light day. Squat technique slowly coming back.
HenkIcon...14-07-2018 @ 13:52 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 13 Jul Squat / bench

Squat

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

170 x 3, 3, 3

Bench

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

145 x 3, 3

Strength still down, will try more sleep and more cals. Last set of squats was easily the best, noticed that the bar was more forward on that one. Last rep of set 2 of bench was a grinder, so stopped there. Skipped deads again, afterwards thought maybe I should have done some lighter ones.
HenkIcon...17-07-2018 @ 22:19 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 16 Jul Squat / bench / dead

Squat

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

160 x 3, 3, 3

Bench

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

130 x 3, 3, 3

Dead

90 x 3
120 x 2
140 x 2
160 x 1

177.5 x 3, 3

Medium day. The first set of squat and bench felt hard, but the other sets were much easier. I changed the bar path again on squats which made the last set feel much better.
HenkIcon...19-07-2018 @ 22:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 18 Jul - Squat / bench

Squat

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

135 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Light day. Think I'm on to something with squat bar path being a little more forward.
HenkIcon...26-07-2018 @ 21:05 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 25 Jul - Squat / bench

Squat

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

135 x 3, 3, 3

Bench

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

110 x 3, 3, 3

Back seized up last Thu, and didn't release until Mon, so had an impromptu deload Unhappy

Today's light session went ok, will increase next time and see how it goes.
HenkIcon...27-07-2018 @ 22:14 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 27 Jul Squat / bench / dead

Squat

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

155 x 3, 3, 3

Bench

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

130 x 3, 3, 3

Dead

90 x 3
120 x 2
140 x 2
160 x 1

170 x 3

Tried a medium day today and back was fine. First sets of squat and bench felt a little heavy, but improved quickly. Only did a single set of deads, will do more next week.
HenkIcon...31-07-2018 @ 23:10 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 30 Jul Squat / bench

Squat

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

170 x 3, 3, 3

Bench

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

142.5 x 3, 3, 3

Heavy day today, only a couple of training weeks to comp so will try and do more heavy work and see what happens.

Squats moved OK, bench moved a little better. Not sure where I'll be doing deads yet.
HenkIcon...01-08-2018 @ 23:42 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 1 Aug - Bench / squat / dead

Bench

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

110 x 9

Squat

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

135 x 9


Dead

90 x 3
120 x 2
140 x 2
160 x 1
180 x 1

Light day, but did bench and squat as single sets and went a bit heavier on deads (though that felt slow so stopped early).
HenkIcon...03-08-2018 @ 21:54 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 3 Aug - Squat / bench

Squat

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

175 x 3, 2

Bench

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

145 x 3

Second heavy session this week, pushing it to see if I can recover some strength before my comp in 2 weeks. Increased weights slightly over Monday, and reduced sets.
HenkIcon...07-08-2018 @ 21:20 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 7 Aug - Squat / bench

Squat

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

Bench

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

Intended to do a heavy session again today, but last warmups felt like 1RMs, so stopped there. Drove for 8 hours yesterday, so maybe that did me in - or my "train heavy" approach was a mistake. Will find out on Fri, which is pencilled in as my last heavy session before the comp.
HenkIcon...11-08-2018 @ 16:51 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 11 Aug

Still feeling very tired, so did yesterday's session this afternoon and just worked up to somewhere near openers.

170 squat was better than Tues but still rubbish so bailed there. 140 bench moved OK. Left deads to see what happens next week.
JohnIcon...13-08-2018 @ 23:18 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Nice consistent work Happygreat graft.

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