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HenkIcon...27-10-2014 @ 21:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 05.11.2014 @ 22:31 PM by Henk
Mon 27 Oct - Squat

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

No pause from here
Belt
120 x 2
135 x 1

147.5 x 3
147.5 x 3
147.5 x 3
147.5 x 3

130 x 5

Was warm from carrying things around when I started squats, so kept most warmup sets to three reps. Increased working set weight by 2.5Kg and made the triples I was aiming for - had some form wobbles in there but pushed through as I'm getting more confident on squats. Very happy now that I'm starting to progress, just need to get used to the feel of heavier weights.

On the back off set I lost control of the bar and it started slipping down my back (one of the problems with having crap flexibility that forces a very wide grip). Tried to rack it when I should probably have lowered it to the spotter bars - managed to get one side on but couldn't get the other up. Luckily I had another sets of pins in (only made them yesterday Roll-Eyes ), but they were much too low. Got the other side on that, the weights fell off the low side but not the other (now have some filling to do where they hit the wall Happy). I seem to have escaped unscathed.
HenkIcon...29-10-2014 @ 21:00 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 29 Oct - Bench

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

Belt
120 x 1

135 x 1
135 x 1
132.5 x 1
132.5 x 1

110 x 5

Felt strong during warm-up today, so increased 2.5Kg from last week (almost left the weight the same to try and get all sets at 132.5, glad I didn't). Reps were very slow, but made all work sets at higher weight than last week. Didn't think I had a fifth set in me, probably proved by getting one less rep on backoff set.
HenkIcon...01-11-2014 @ 00:36 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 31 Oct - Deadlift

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

Belt
150 x 1
170 x f

Straps
170 x f
170 x 1

Skipped light squats again. Was going to decide what to do for work sets when I felt what 170 was like. Failed it DOH without straps, a couple of inches off the floor. Put the straps on and failed it again. Rested a bit and then struggled one up - so left it there.

Don't know what happened, though I had a chiro session afterwards and he fixed quite a bit. Hopefully just an off day.
HenkIcon...03-11-2014 @ 21:29 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 03 Nov - Squat

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

No pause from here
Belt
120 x 2
135 x 1

150 x 3
150 x 3
150 x 3

Was short on time tonight due to work - nearly canned the session but glad I didn't. Increased 2.5Kg from last week's triples. Made 3 sets, may have made another but had to keep it short and sweet. Some of the reps were a bit rough, still need to concentrate on bar path. Seem to have a sticking point about half way up now too, will have to get a video.

150 was my previous PB, so steadily improving finally.
HenkIcon...05-11-2014 @ 22:35 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 5 Nov - Bench

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

Belt
120 x 1

130 x 1
132.5 x 1
135 x f

110 x 6
110 x 6

Everything felt heavy tonight, so decided to start my work sets a little lower and work up. The 135 was less of a fail than a give up - I lost concentration and never even tried to get it off my chest. Did a couple of back off sets so it wasn't a complete waste of time.
HenkIcon...07-11-2014 @ 23:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 7 Nov - Deadlift

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

Belt
150 x 1

Straps
175 x 1
175 x 1
175 x f

Didn't know what weight to work at today after last week's abortive attempt - put 170 on and then added 5Kg at the last minute. Made 2 grindy sets, failed the third at the knees (stuck under my kneecaps). Think I'm using too much back, as on the last set I thought it was going to explode as I persevered trying to get over my kneecaps. Probably need to straighten my legs a bit earlier too...
HenkIcon...10-11-2014 @ 23:02 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 10 Nov - Squat

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

No pause from here
Belt
120 x 2
135 x 1

152.5 x 2
152.5 x 2
152.5 x 2

135 x 5

Added 2.5Kg from last week. Only made doubles, wasn't sure if I'd have made a third rep. Lower back was a little sore from deads on Friday. Added 5Kg to back off set and made target of 5.
HenkIcon...12-11-2014 @ 23:08 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 12 Nov - Bench

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

Belt
120 x 1

135 x 1
135 x 1
135 x 1
135 x 1

110 x 5
110 x 6

120 flew up today, so went back to singles at 135. All were slow, and strangely strongest at the top, but went up. Did 2 back off sets to get a little bit of volume in (for me) - managed a sixth on the second set. Overall a good session.
HenkIcon...16-11-2014 @ 00:55 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Sat 15 Nov - 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 f, 175 x f, 170 x 1
160 x 3

Another crap deadlifting session. Got my first 170 up DOH, grip was slipping but didn't drop it. That one felt good, so moved to 180 with straps. Couldn't move that, so dropped 5Kg and tried again, then another 5Kg when I failed that too.

It seems I forget how to use my legs when it gets heavy (or maybe I never use them properly but my back compensates). Dropped to 160 to do a few more - the second rep felt good, I managed to straighten my legs first and then get my hips involved.

Back to the drawing board, think I need some coaching.
HenkIcon...19-11-2014 @ 23:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 18 Nov - Bench

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

120 x 1

130 x bro rep
130 x 1
130 x 1

120 x 3

110 x 5
110 x 4

Lower back has been sore for a couple of days. Didn't have time to train Monday and was working away Tuesday. As back was sore decided to try bench (rather than squats) in a gym I haven't been to before, which was a bit of a disaster. The bench was really low and not flat, so I just couldn't get tight. I went with a friend who's used to bro reps, and he kept trying to help as my reps were slow. All in all it was a learning experience Happy
HenkIcon...21-11-2014 @ 20:18 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 21 Nov - Light squat / light deadlift

Squat

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

No pause from here
110 x 5
110 x 5
110 x 5

Dead

70 x 5
110 x 3

130 x 3
130 x 3

Back is still a little sore, but felt easier after a roll on my rumble roller. Decided to do some technique work on squat and dead, all beltless.

Squats felt great. Kept my shoes on for deads, and focussed on pushing with my legs - trying to get a better feel for the movement.
HenkIcon...24-11-2014 @ 22:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 24 Nov - Squat

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

No pause from here
Belt
120 x 2
140 x 1

150 x 1
155 x 1
160 x 1
160 x 1
160 x 1

135 x 5
135 x 5

Wasn't sure what to expect from squats with not going heavy last week, so decided to work up slowly with singles. On the first single at 160 (a new PB), I leaned forward a bit at the start of the ascent, but managed to pull it back. The second 160 was OK but I think I lost a bit of tightness. The last 160 was the best, and had me thinking that with more consistent technique there's a little more in there - that said I need to work on getting my hands closer, as I can't use the spotter bars correctly with them out by the collars (and so I'm probably scared of failing a rep).

Did two back off sets today.

I was wobbly today, think it's time I bought some squat shoes Grin
Funky_monkeyIcon...24-11-2014 @ 23:00 
Avatar
403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Nice squat PB. Looks like you're due a bench PB soon too?
HenkIcon...25-11-2014 @ 18:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 25.11.2014 @ 18:45 PM by Henk
Funky_monkey said:Nice squat PB. Looks like you're due a bench PB soon too?


Thanks. I was hoping for something on bench, but I had a s**t session last week Unhappy
HenkIcon...27-11-2014 @ 21:04 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 27 Nov - Bench

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

Belt
120 x 1

130 x 1
135 x 1
137.5 x 1
140 x 1
140 x f

Wasn't sure whether to go for singles at 137.5, or if that would be a stretch, so decided to work up and see what happened.

130 flew up, but 135 was a lot harder. Went for 137.5 and it was easier than 135, so went for 140. 140 was a fight, but made it. I'd decided to video from 135, but when I looked for the 140 it wasn't there - new phone, think I must have filled the phone memory. Deleted the 135 vid and tried again, but it wasn't going to happen (so all I have left now is the 137.5 and a crappy fail at 140).

Anyway, equalled my PB if I count the last time I did that (when arse came up), so happy. Need to decide whether to continue with singles next time, or go back to 5s.

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