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HenkIcon...24-09-2014 @ 22:26 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 24 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
125 x 3
125 x 3
125 x 3

105 x 6
105 x 6

Decided that if I only got 4 on my first work set I would switch to triples - which I did. I would have done another work set if I made the third triple easy enough, but the last rep was a grinder (and probably the slowest bench rep I've even done - managed to keep it moving, happy that I squeezed it out).

Added an extra back off set as the working volume was reduced.
HenkIcon...26-09-2014 @ 22:32 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 26 Sep - Deadlift / light squat

Light squats

BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3

100 x 5
100 x 5
100 x 5

Deadlifts

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

Belt
150 x 1

Straps
167.5 x f, 1
167.5 x 1
167.5 x 1
167.5 x 1

160 x 1

Started with some light squats, trying a second session per week for a while to practice technique. Used around 70% of normal 5 rep weight, no belt, 2 min rests. Focused on trying to keep core tight.

Was nice and warm for deads, increased by 2.5Kg from last week. Was looking for 3 on set one, managed to fail first rep at knees. Reset and tried again, making a single rep. Decided to stick with singles, got a fourth which I only just made. Tried a back off set but had nothing left. Not quite sure where I go from here, my deadlift sucks, can't even get it back to pre-layoff levels.
HenkIcon...30-09-2014 @ 23:26 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 30 Sep - Bench

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

85 x 5
85 x 5
85 x 5
85 x 5

Change of schedule this week - my hip flared up at the weekend, think my pelvis is out causing an impingement. It's improving over time, so will see how it is later in the week for squats (have a chiro appt on Friday anyway).

Am due a light week anyway, so brought bench forward a day and went light (70% of 5RM).
HenkIcon...02-10-2014 @ 21:16 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 2 Oct - Squat / Deadlift

Squats

BW x 10
Bar x 5
40 x 5
60 x 5
80 x 3

100 x 5
100 x 5
100 x 5

Deadlifts

70 x 5

110 x 5
110 x 5

Hip is feeling fine, so did a light squat and deadlift session, around 70%. Focussed on speed.
HenkIcon...06-10-2014 @ 22:46 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 6 Oct - 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
135 x 3

140 x 3
140 x 2
140 x 3
140 x 2

Was intending to go for triples at 145 today. Increased my last warmup set so it was closer to the proposed working weight, but it felt really heavy so went for 140s instead. Only got 2 on second set, then made 3 on the third Confused. Decided to do a fourth but only made 2 so left it there.
HenkIcon...08-10-2014 @ 23:30 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 8 Oct - Bench

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

Belt
120 x 1

127.5 x 2
127.5 x 2
130 x 1
130 x 1

110 x 5
110 x 5

Added 2.5Kg from last heavy session (2 weeks ago), aiming for triples. Got two on first set, decided not to go for a third. On second set only just made the second rep. Switched to singles with an increase, first set went up great, second set was a grind for about 3/4 of the ROM so left it there.

Increased back off weight by 5Kg as I'd done so few work reps, was hard but made 2 sets of 5.
HenkIcon...11-10-2014 @ 01:16 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 10 Oct - Deadlift / light squat

Light squats

BW x 10
Bar x 5
40 x 5
60 x 3
80 x 3

100 x 5
100 x 5
100 x 5

Deadlifts

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

Belt
150 x 1

Straps
170 x 2
170 x 2
170 x 2

150 x 5

Squats felt good, light ones seem to be helping with technique.

For deads I added 2.5Kg to last heavy session (2 weeks ago). Managed to make doubles (singles last time), could maybe have made triples at a push - in all cases the second rep was better than the first, maybe because I got tighter as I knew what to expect. I have reverted to a feet parallel stance (had been dabbling with toes pointed out), and feel stronger for it. Held the last work rep for 5 seconds, and last rep of back off set (not sure there's much point when using straps mind).
HenkIcon...13-10-2014 @ 23:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 13 Oct - 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 2
135 x 1

145 x 2
145 x 2
145 x 2
145 x 2

130 x 5

Increased 5Kg from last week. Made doubles, could maybe have got triples on first couple of sets but didn't want to fail. On each set except the last the second rep was much better than the first - probably technique and confidence. Finished with 5 reps on backoff set, with something left in the tank.
HenkIcon...16-10-2014 @ 23:43 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 16 Oct - Bench

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

Belt
120 x 1

132.5 x 1
132.5 x 1
130 x 1
130 x 1
130 x 1

110 x 5
110 x 5

Delayed Wed bench session as I was travelling yesterday.

Added 2.5Kg to singles weight from last week. The two sets I did at that weight were very slow, so I reduced a bit to get more sets out. Work set 4 was the best rep.

I worked out recently that my bench is about 3cm higher than max regulation, so I put some pieces of wood under my feet to see if getting my knees higher helped. Unfortunately the wood was unstable, which made the heavy sets harder (doh). I removed the wood after work set one, which helped - I need to get something stable, or a different bench.
PhillippeHalterIcon...17-10-2014 @ 11:25 
Avatar
Are horror films healthy...?
Member 5449, 2203 posts
What is your favourite cheese?

I like...cheeses a lot

I can't actually pick one myself :/
HenkIcon...17-10-2014 @ 23:06 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
PhillippeHalter said:What is your favourite cheese?

I like...cheeses a lot

I can't actually pick one myself :/


That's a difficult question. I have a few that I always come back to like wensleydale, beacon fell traditional lancashire and parlick fell. That said I probably mostly eat cheddar. I eat lots of other types too though...
HenkIcon...18-10-2014 @ 22:51 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 18 Oct - Deadlift / light squat

Light squats

BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3

105 x 5
105 x 5
105 x 5

Deadlifts

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

Belt
150 x 1

Straps
172.5 x 2
172.5 x 1f2
172.5 x 1

No straps
160 x 1

Increased light squats by 5Kg, worked on technique again.

Increased deads by 2.5Kg. Managed 2 on first set (getting bar caught on knees), failed second rep on second (just off the floor, didn't really attack it and wimped out). After a single on the third set my lower back felt a bit sore, so didn't try for any more sets.

On the warmups I tried gripping the bar harder which felt strong, so I tried a DOH single at the end and my grip was fine - should try without straps until my grip fails a bit more I think.
HenkIcon...20-10-2014 @ 23:20 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 20 Oct - 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 2
135 x 1

145 x 3
145 x 3
145 x 3
145 x 3

130 x 5

Made 3 reps on all work sets, 1 more than last time. All reps were slow. Messed with form a little again, tried hamstrings back a bit more and drive from the hips - can't seem to decide whether to use that technique or more forward with more quads. I'd like my feet to be a little wider, but I don't have the flexibility at the bottom for that.
HenkIcon...24-10-2014 @ 00:29 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 23 Oct - Bench

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

Belt
120 x 1

132.5 x 1
135 x f
130 x 1
130 x 1
130 x 1

110 x 6

Another delayed Wed session. Couldn't decide whether to increase from last week, given that I only made a couple of sets at 132.5 I should have stayed where I was. The first set went up OK, so I foolishly increased and failed the next (I didn't make a very good effort at it mind). Dropped down then and made 3 more sets, could probably have done more but decided to leave some in the tank. Got an extra rep on the first back off set, but was knackered after that so only did one set.
HenkIcon...25-10-2014 @ 22:17 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 25 Oct - Deadlift

Double overhand, barefoot
BAR x 10
70 x 5
110 x 3
130 x 1

Belt
150 x 1
170 x 1

Straps
180 x 1

Felt a bit knackered this evening, so sacked light squats and reduced deads to a few singles. Managed to DOH 170, so grip is definitely improving. 180 went up OK too - was happy with that from where I've been, so stopped there. Enjoyed the short session.

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