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HenkIcon...18-07-2014 @ 23:48 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 18 Jul - Deadlift

Double overhand
Bar x 10
60 x 6
100 x 2
120 x 2

Shoes off, belt
140 x 2

Straps
165 x 3

No straps
145 x 5

Added 5Kg today, felt better than last time. Faster pulling at lighter weights over last couple of weeks seems to have increased my speed too.
HenkIcon...21-07-2014 @ 23:14 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 21 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 4
120 x 4
120 x 4

100 x 6

Kept the same weight as last time and managed an extra rep on each work set and the back off. Progress, but looks like it will be slow.
HenkIcon...23-07-2014 @ 22:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 23 Jul - Bench

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

110 x 5
110 x 4
110 x 3

90 x 7

Got an extra rep on set one, but lost one on the last set - not as good as I was hoping. Struggled a little keeping 7 on the back off set too.
HenkIcon...26-07-2014 @ 19:03 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 26 Jul - Deadlift

Double overhand, barefoot
Bar x 10
70 x 3
110 x 2
130 x 2

Belt
150 x 2

Straps
170 x 2

No straps
150 x 4

Increased 5Kg from last week. Only made 2 on work set, tried for a second set but failed miserably. Only made 4 on back off set, could probably have got another but didn't want to push it.
Funky_monkeyIcon...26-07-2014 @ 21:30 
Avatar
403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
I had cheese on my burrito today and thought of this log.
HenkIcon...27-07-2014 @ 13:17 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Funky_monkey said:I had cheese on my burrito today and thought of this log.


Grin

Hope it was good cheese.
HenkIcon...29-07-2014 @ 00:37 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 28 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 4
120 x 4
Shoes
120 x 4

100 x 7

Warm up sets felt good, but only managed same reps as last time on work sets. Almost overbalanced on second work set, had to re-rack and then complete set. Decided to try shoes again on last set (probably not the best time to introduce them) - felt to have more power than without, think my little flat foot experiment is over. Managed an extra rep on back off set with shoes on.
HenkIcon...30-07-2014 @ 21:51 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 30 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
110 x 4

90 x 8

First work set felt heavy, and only got 4 (1 down from last week). Managed to get 4 on set 3 and had a bit to spare, so decided to add a fourth set. Very happy with getting 4 on that set as well. Managed an extra rep on back off set too. A small improvement, but I'll take it.
HenkIcon...01-08-2014 @ 23:33 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 1 Aug - Deadlift

Double overhand, barefoot
Bar x 10
70 x 3
110 x 2
130 x 2

Belt
150 x 2

Straps
170 x 1f2
170 x 1
170 x f

150 x 1

Everything felt heavy today. Failed on second rep of work set, so tried for 3 singles. Failed at knees on third.

Tried a back off set but had nothing left.
HenkIcon...04-08-2014 @ 20:34 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 4 Aug - Squat

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 5
120 x 5
120 x 5

100 x 8

Had a better session squatting in shoes this week. First work set was hard to get full depth - think it was because my belt was too tight Unhappy . Did second set beltless, which was better, then loosened it a notch for third. Third set was best of all, probably could have made another rep.

Realised I was exhaling on the way up too - kept tight on last set, will work on that next time.

Got an extra rep on back off set, with some still in the tank.
HenkIcon...06-08-2014 @ 22:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 6 Aug - Bench

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

110 x 5
110 x 5
110 x 5
110 x 5

90 x 9

Finally seem to be getting some strength back. Managed five reps on all work sets, one rep up on each set from last week. Arse came up a little on last rep of set 4, but didn't struggle too much. Made an extra rep on back off set too, with one more in the tank.

Felt strong tonight, completely different from recent weeks. Nothing has changed, so must just be getting back in the groove.
HenkIcon...08-08-2014 @ 22:25 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 8 Aug - Deadlift

Double overhand, barefoot
Bar x 10
70 x 3
110 x 2
130 x 2

Belt
150 x 2

Straps
160 x 3

RDL

70 x 5
90 x 5
100 x 8

Dropped the weight a little on deads, not making any progress at the moment so will try working up slowly. Decided to add in RDLs, to see if I can improve my hamstring/glute strength (which I suspect is the issue with deads and squats). Not sure of form at the moment, will see how it goes.
HenkIcon...11-08-2014 @ 19:04 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 11 Aug - Squat

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
125 x 5
125 x 5
125 x 5

110 x 6

Squats felt better this week, seem to be getting the form back. Increased 5Kg and made the reps. Increased weight on back off set too.
HenkIcon...13-08-2014 @ 21:12 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 13 Aug - Bench

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

112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5

100 x 7

Added 2.5Kg to work sets and made the reps. Got a bit close to the rack on set 2 and nearly messed up the last couple of reps. Last rep of set 4 was slow but no massive grind, managed to accelerate it for the last 6 inches.

Increased weight of back off set and managed 7 reps with at least one left in the tank.

Overall very happy, bench starting to feel much better.
HenkIcon...15-08-2014 @ 22:29 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 15 Aug - Deadlift

Double overhand, barefoot
Bar x 10
70 x 3
110 x 2
130 x 2

Belt
150 x 1

Straps
160 x 3
160 x 3
160 x 1

RDL

110 x 7

Could have got a fourth rep out on first work set, but decided to try for more sets instead. First two sets were good, strength just gave out on set 3.

Increased weight for RDL, did them very slow, still working on form.

Overall a small improvement at last.

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