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HenkIcon...28-11-2014 @ 23:17 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 28 Nov - Deadlift

Double overhand, barefoot
BAR x 10
70 x 5
120 x 3

Belt
150 x 1

Straps
170 x 1
175 x 1
180 x 1

Things have been going well this week, and I had a light deadlift session last week, so I thought I'd see where I'm at. To spur me on I finally got the Eleiko bar out of its wrapper.

Unfortunately I'm still as weak as piss on deadlift, and only just managed to drag 180 up. Technique still feels way off, all back and no legs - interestingly I had a chiro session afterwards, and it's likely that my glutes and hams haven't been firing correctly on one side as my pelvis has been out.
HenkIcon...01-12-2014 @ 21:01 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 1 Dec - 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 5
140 x 5
140 x 5
140 x 5

Decided that technique is more important than weight for me at the moment, so reverted to sets of 5 rather than singles. The first set was harder than I expected, but sets 2 and 3 were easier. The last set was a struggle, but I was probably trying to rush through it instead of concentrating on technique.

I think four sets is right at the moment, it's certainly more volume than I've been doing recently (out of breath after each set Eek ). I'll probably add a back off set in soon, if not another full work set, though I'll see what happens as I gradually increase weight (assuming I haven't started too high for this cycle).
HenkIcon...03-12-2014 @ 22:29 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 3 Dec - Bench

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

Belt
120 x 5
120 x 5
120 x 5
120 x 5

100 x 9f10

Thought about trying to squeeze a little more out of singles, but think I hit my current max last week, so decided to go back to sets of 5. Decided also to try out a slightly wider grip - ring fingers on the rings rather than little fingers.

Probably started too heavy, the first set was hard work (and hard on my shoulders). Brought hands back in for the remaining sets, with set 2 and 3 being comfortable. Set 4 was OK until the last rep, which took an age to press out the last six inches.

Did a lighter back off set, with my hands further out again - should have stopped at eight, had a bit left so did a ninth, then decided 10 was a nice round number (which I failed as my tri's gave up).
HenkIcon...06-12-2014 @ 01:06 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 5 Dec - Light squat / deadlift

Squat

Beltless

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

No pause
110 x 5
110 x 5
110 x 5

Deadlift

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

Belt
150 x 1
170 x f
150 x 1

Did 3 sets of squats at around 80% of my working weight to work on technique. Felt heavier than they should have.

Deads were a complete mess again. Failed 170 a couple of inches off the floor as I was losing my grip. Put straps on straight away and failed it again. Reduced the weight and tried for some reps, but the first was crap so stopped there. There's definitely something not firing when I pull.
HenkIcon...08-12-2014 @ 23:19 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 8 Dec - 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
130 x 1

142.5 x 5
142.5 x 5
142.5 x 5
142.5 x 5

Increased work set weight by 2.5Kg and made the reps, with sets getting easier as I improved my technique. Added in another warm up set too so the work sets weren't as much of a jump.

Felt a slight pain at the top of my left tibialis after set 3, nothing major, but didn't add a back off set this week.

Very happy with squats at the moment, seem to be improving gradually.
HenkIcon...10-12-2014 @ 23:30 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 10 Dec - Bench

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

Belt
122.5 x 5
122.5 x 5
122.5 x 4
122.5 x 4
122.5 x 4

Lower back was a little sore from Monday's squats again, it may have affected bench slightly, certainly my bar path was all over the place when the reps got tougher.

Increased by 2.5Kg from last week. Made sets one and two, may have been able to squeeze out a fifth on set 3 but didn't want to chance failing. Got four on set 4, so decided to do another set rather than a back off - got four with a grinder to finish on.

Overall very happy, will try for all 5's next week (for four sets).
HenkIcon...12-12-2014 @ 22:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 12 Dec - Light squat / deadlift

Squat

Beltless

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

No pause
110 x 5
110 x 5
110 x 5

Deadlift

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

Belt
150 x 1

160 x 1,1,1

Tried changing my technique a little on squats. Have been reading about setting the shins early and then focussing on keeping that position - can do it without weight but not as I load it. Videoed a couple of sets and saw that my shins drop at the bottom of the lift - so far that even though I'm quite low I'm only just getting hips below knee level. Getting some squat shoes soon, will try and sort things out then.

For deads, I focussed on keeping my lower back arch when addressing the bar and through the lift. I reduced the weight a bit and did 3 singles with resets between them. Grip was going at the end, but the reps felt better and used less back. Definitely more technique work needed.
HenkIcon...15-12-2014 @ 23:44 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Mon 15 Dec - 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
130 x 1

145 x 5
145 x 4
145 x 4
145 x 4

Tried changing my technique today, at the same time as increasing weight (probably not a fantastic idea). Tried to set my shins in the top 1/3 of the movement, and keep them there in the hole. Also had the bar slightly lower, and descended slower with more of a lean forward at the bottom. Dropping slower and keeping tighter definitely felt better, as did using my hips to start back up - just need to build some strength in my hams how Roll-Eyes

Made 5 on set one, could maybe have got fives on one or two of the others, but didn't want to push with new technique. Got a really strange sharp pain under my ribs on the left at the back after set one, but 5 mins later it had gone completely - think it may have been trapped wind Grin
HenkIcon...18-12-2014 @ 23:31 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Thu 18 Dec - Bench

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

Belt
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5

105 x 8

Delayed Wed bench as was travelling yesterday. Target was to get 4 sets of 5 (only got 2 fives last week). Started with the intention of keeping hand one finger further out up to first work set again, but it just hurts my shoulders so sacked it.

First set was tough as usual, sets 2 and 3 were much better (felt like I could have made 6 on one of them). It fell apart a little on set 4, think I was rushing to get through it and lost a bit of tightness and the bar path on the last 2 reps - last rep was a grinder, but went up. Finished with a back off set, had at least one rep left in the tank.

Will increase next week for a target of the same sets and reps.

Should note I also came off warfarin on Tues Happy
HenkIcon...19-12-2014 @ 23:23 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 19 Dec - Light squat / deadlift

Squat

Beltless
Paused
BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3
100 x 1

Belt
No pause
110 x 5
110 x 5
110 x 5

Deadlift

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

Belt
150 x 1

165 x 1,1,f1

Finally got some weightlifting shoes this week, so was hoping for improved technique on squats. As it turned out, stability was great, but I managed to revert my technique to sliding my knees at the bottom. Managed to improve a little on the last set, but looks like it will need a fair bit of work to put right.

For deads I continued to focus on arch and tightness. I also moved my feet back about half an inch. All reps except the last one of all felt much better (and easier), setting up takes a while but seems to be worth it. For the working weight (increased 5Kg from last week) I again did a set of 3 with full resets between each rep. My grip gave up part way up on the last rep, so I put straps on - I didn't manage to set up right though so used much more back. I think I'm going to have to try alternate grip finally until I get my setup better.
HenkIcon...24-12-2014 @ 22:32 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 24 Dec - 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
130 x 1

145 x 4
145 x 4
145 x 4

Had a bit of a melt down last weekend, various jaw/neck/back issues causing pain in my right leg. Was seeing my chiro on Tues, so delayed Monday's session until today. Ended up seeing a different chiro who didn't fix everything, so didn't know what to expect with today's squats.

Warm up was OK, a but stiff at first but getting into my new technique towards the end. Missed a rep on set one (got 5 on that last week), just didn't feel to have much in the tank. Got the same reps as last week on sets 2 and 3, but the last rep of set 3 stopped briefly in the middle on the way up - so I decided to leave it there.

Form felt better, so not too disappointed.
HenkIcon...26-12-2014 @ 22:47 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 26 Dec - Bench

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

Belt
112.5 x 1

125 x 5
125 x 4
125 x 4
125 x 4

Increased 2.5Kg from last week, plus added in an extra warm up set. Got target of 5 on first set, then 4's on the rest. Set 3 was best, used one breath and kept nice and tight. Exhaled after rep 3 on last set, making last rep a real grinder. Decided to skip back off set.
HenkIcon...30-12-2014 @ 21:13 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Tue 30 Dec - 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
130 x 1

145 x 4
145 x 4
145 x 1

Took a while to get my technique right again, but it felt good by the second rep at 120. Only managed the same reps as last week on working sets one and two - was going to try and add a fourth set but felt a pain in my right calf on the first rep of set 3, so decided to stop there.
HenkIcon...02-01-2015 @ 23:49 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Fri 2 Jan - Bench

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

Belt
112.5 x 1

125 x 5
125 x 4
125 x 4
125 x 3f4

Right hip and shin have been painful again, upsetting my sleep, plus shoulders are sore - all point to jaw issues, but can't get in to chiro until next week.

Wasn't expecting too much from today, as it was made almost the same reps as last week with same weight - managed to fail the last rep, arse came up high so decided to give it up.
HenkIcon...14-01-2015 @ 23:51 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Wed 14 Jan Light Squat/Bench/Dead

Squat
BW x 10
Bar x 5
40 x 3
60 x 3
80 x 3
100 x 3
110 x 5
110 x 5
110 x 5

Bench
Bar x 10
40 x 8
60 x 5
80 x 3
100 x 5
100 x 5

Deadlift
70 x 5
110 x 3
130 x 5

Have been having jaw/neck/back problems causing a fair amount of pain in my right leg, which is also affecting sleep, so decided to take a week off last week.

Have a chiro appt for Fri, but felt a bit better today so wanted to get a light session in to keep in the groove.

Got into the squats on the last couple of sets, legs felt stiff before that. Bench was fine, worked on low back tightness on deads.

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