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HenkIcon...19-08-2014 @ 23:07 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 19 Aug - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3

No pause from here
Belt
110 x 2

130 x 5
130 x 5
130 x 3

110 x 6

Added 5Kg from last week on work sets. Made the reps on the first two sets, but on each the last rep was hard (especially set 2). Only made 3 on the third set, maybe could have got another but more likely failed. Messed about with foot position a bit, which probably didn't help.
HenkIcon...21-08-2014 @ 21:27 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 21 Aug - Bench

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

115 x 5
115 x 5
115 x 4f5

100 x 7
100 x 7

Increased work sets by 2.5Kg over last time. Got five on the first 2 sets but they were hard. Shouldn't have gone for a fifth on set 3, ended up failing it. Decided to not attempt set 4, and did an extra back off set instead. Last rep of all was a grinder too, probably should have stopped one rep earlier.
HenkIcon...25-08-2014 @ 21:16 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 25 Aug - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 1

No pause from here
Belt
120 x 1

130 x 5
130 x 5
130 x 5

110 x 7

Skipped deads on Sat, did a lot of moving weights and bags at the end of the week so decided to take a rest.

Kept work sets at the same weight as last week for squats - made the reps on all three. Also messed with warmup weights/reps a little. Think I've found my best foot position, and also form using hips and more angled torso - form was best on the last set, may try squatting light before deads to work on form more often.

Managed an extra rep on back off set too.
HenkIcon...27-08-2014 @ 20:40 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 27.08.2014 @ 20:40 PM by Henk
Wed 27 Aug - Bench

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

Belt
115 x 5
115 x 5
115 x 5
115 x 4

100 x 7

Felt a bit bent up today, think it may be time for a light week soon. Stuck at last week's weight and made set 3 (bit of a grind on last rep), managed 4 on the fourth set too.

Back off set felt heavy, but made the same reps with one in the tank.
HenkIcon...29-08-2014 @ 23:08 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 29 Aug - Deadlift

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

Belt, straps
150 x 1

160 x 3
160 x 3
160 x 3

RDL

110 x 8
110 x 8

Got all 3 work sets this week, will increase next week. Last rep of set 3 was slow, but all the others felt better (think I attacked them more too). Did an extra set of RDLs too.

Overall a very small improvement, but progress nonetheless.
HenkIcon...01-09-2014 @ 22:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 1 Sep - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 1

No pause from here
Belt
120 x 1

135 x 5
135 x 5
135 x 5

120 x 7

Increased 5Kg from last week on work sets and made the reps. First set was the hardest (with some wobbly bar paths), third the best - form is improving finally. Was considering a fourth set, but increased weight on back off set instead (and made same reps as last time).

Started on low carbs today as getting too fat, hopefully it won't affect strength massively.
HenkIcon...03-09-2014 @ 22:00 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 3 Sep - Bench

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

Belt
117.5 x 5
117.5 x 5
117.5 x 4
117.5 x 4

105 x 6

Added 2.5Kg from last week and made one less rep (only 4 on work set 3). Arse came up on last rep of set 4.

Increased back off set by 5Kg too, for one less rep than last week.

Overall regaining my strength on bench.
HenkIcon...05-09-2014 @ 22:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 5 Sep - Deadlift

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

Belt, straps
150 x 1

162.5 x 2
162.5 x 1f2

150 x 4

Increased by 2.5Kg from last week, and it went a bit pear shaped. Didn't feel fatigued, but everything felt heavy. Tried a few small technique changes on the first work set, but reverted on the second (just in case it was that). I haven't been sleeping great, and am also on low carbs, but didn't feel they were major factors - hopefully just a blip.

Dropped to 150 for the last set and tried the technique changes again - I think my shoulders are too far over the bar, and bringing them back allowed me to get more tension in my hamstrings (and probably a little lower in the hips). Think I need some pictures to compare.
HenkIcon...08-09-2014 @ 21:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 8 Sep - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 1

No pause from here
Belt
120 x 1

140 x 4
140 x 3
140 x 5

120 x 6

Increased 5Kg from last week. For the first two work sets I struggled a bit with form, then managed a full five reps on the third - must find a way to get technique sorted before work sets, maybe it's as simple as more reps in the heavier warm up sets. Made one less rep on the back off set, but didn't push it.
HenkIcon...10-09-2014 @ 22:14 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 10 Sep - Bench

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

Belt
117.5 x 5
117.5 x 5
117.5 x 5
117.5 x 4

105 x 7

Kept to same weight as last week, hoping to get 5 on all sets. Made it on set 3, though the last rep of that set was a bit of a grind. Almost went for a fifth on set 4, but didn't want to fail it.

Realised I exhale around rep 3 or 4 and lose tightness - need to sort that out.

Got an extra rep on back off set, but last rep was hard.

I intend to add an extra warmup set a bit closer to work set weight, the first set feels heavy compared to the remaining work sets.
HenkIcon...12-09-2014 @ 20:53 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 12 Sep - Deadlift

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

Belt, straps
150 x 1

162.5 x 3
162.5 x 3
162.5 x 2f3

150 x 5

Tried again with some technique changes - which definitely feel better, but change the pull so I need to relearn it. Pointed toes out more, got more load and tension in my hams, brought my shoulders back and got my hips closer to the bar (I think). Realised I'm now not locking my knees out at the right time, so worked on that on last set (which I think it why I missed the last rep).

All in all I almost managed the reps I was after, and got an extra one on the back off. Will persevere.
HenkIcon...15-09-2014 @ 23:56 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 15 Sep - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 3

No pause from here
Belt
120 x 3
130 x 3

140 x 4
140 x 4
140 x 4

120 x 6

Kept the same weight as last week, but added some reps and a set into the warmups. I'd hoped it would get me in the groove for the work sets, but it didn't seem to make much difference. I only made 4s, didn't feel confident going for a fifth on any of the sets. I'll stick with the increased warmups, and work on technique more.
HenkIcon...17-09-2014 @ 22:49 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 17 Sep - Bench

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

Belt
110 x 1

120 x 4
120 x 4
120 x 4
120 x 3f4

105 x 7

Added in an extra warmup set closer to the work set weight (single rep set). Decided to try with my hands an inch further in (must stop reading too much, this was to get my forearms more vertical) - felt it much more on my shoulders so reverted after first work set.

Increased 2.5Kg from last week and only got 4 on my work sets (target was 5), with a fail on the last set - went for a fourth rep when I shouldn't have.

Managed 7 on my back off set, which was good after failing beforehand.
HenkIcon...20-09-2014 @ 00:29 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 19 Sep - Deadlift

Double overhand, barefoot
Bar x 10
70 x 5
110 x 3
130 x 2

Belt
150 x 1

Straps
165 x 3
170 x 1
160 x 3

Stayed with change to technique from last week. Instead of going for 3 sets of 3, decided to go for 3, 1, 5 with weight changes. First 2 sets were good, probably could have made another rep on each. Back felt a bit tight on third rep of set 3, so decided to leave it there. Do intend to put some RDLs back in.
HenkIcon...22-09-2014 @ 23:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 22 Sep - Squat

Paused, 2 seconds
BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3
100 x 3

No pause from here
Belt
120 x 3
130 x 3

140 x 4
145 x 3
150 x 1

130 x 5

Only managed 4 again on first work set, seem to be stuck here. Decided to add a little weight to the bar to get used to it. Was hoping for a double on set 3, but bar path was terrible on the first rep and I wimped out on a second. Increased weight on back off set.

Will probably do triples next week, it's probably time to do some lighter sets on a second day to practice technique too.

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