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HenkIcon...26-02-2015 @ 00:05 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Wed 25 Feb - Bench

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

Belt
110 x 1

125 x 4
125 x 4
125 x 4
125 x 4
125 x 4

110 x 6

Managed to make 4's this week, so did 5 sets. Maybe could have got a fifth on set 3 again (seems my best set at the moment), but didn't push it. Tried a bit shorter rests again, not sure if they helped or not. Added in a back off set but I was spent by then.
HenkIcon...28-02-2015 @ 00:19 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Fri 20 Feb - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
110 x 3
130 x 2

Belt
150 x 1

Straps
170 x 2
170 x 2

No straps
160 x 3

Squats were ok, does take me a while to get into good technique though.

Deads felt heavy from the start. Was hoping for 4 on work sets, but couldn't even manage last week's 3s. Reduced weight on last set to get more reps, but didn't manage that either.
HenkIcon...02-03-2015 @ 21:38 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Mon 2 Mar - Squat

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

No pause from here
Belt
120 x 2
135 x 1

150 x 5
150 x 5
150 x 5
150 x 5

Increased by 2.5Kg again and made the reps - must be some sort of PB. Squats are feeling really strong at the moment, am actually enjoying them. Toyed with the idea of a back off set, but things are working at the moment so decided to leave things as they are.
HenkIcon...04-03-2015 @ 23:41 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Wed 4 Mar - Bench

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

Belt
120 x 1

125 x 4
125 x 4
125 x 4
125 x 4
125 x 4
130 x 2
130 x 1

110 x 6

Was aiming for 5s again, but they weren't there. Managed exactly the same reps as last week, so threw in a couple of heavier sets to increase intensity a little. Have to decide whether to continue on trying to get 5s, or maybe increase a little and stick with 4s.
HenkIcon...06-03-2015 @ 22:43 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Fri 6 Mar - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
90 x 3
120 x 3

Belt
150 x 1
160 x 1

Straps
170 x 3
170 x 2

No straps
160 x 3

Squats felt great, with more reps in the groove.

Deads were slightly better than last week, but still hard work. I did notice that they're coming off the ground easier, but I still appear to be using too much back (as lower back was again the weak point). On the second rep of work set 2 I managed to totter backwards - I was off balance from the start, but I did actually pull it in contact with my legs and felt my hams working. I think I really need to get someone to look at my technique.
HenkIcon...09-03-2015 @ 23:38 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Mon 9 Mar - Squat

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

No pause from here
Belt
120 x 2
140 x 1

152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5

Increased by 2.5Kg and again made the reps. Rep 5 on the first set was hard but not a grinder, things got easier on the following sets (but still the hardest sets I've done).
HenkIcon...12-03-2015 @ 00:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Wed 11 Mar - Bench

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

Belt
120 x 1

125 x 4
125 x 4
127.5 x 4
127.5 x 4
130 x 3

110 x 7

Was trying for 5's again on last week's working weight, but couldn't get 5 by second set (set 1 is usually not my best set). Decided to increase weight a little and see if I could still get 4's. Made two sets like that, but fifth set would have been a grind, so increased again and went for a triple instead (which I got). Got an extra rep on back off set too.

At these weights near my max 5 reps seems much harder than 4, so will probably stick with 4's for a while.
PhillippeHalterIcon...12-03-2015 @ 03:00 
Avatar
Are horror films healthy...?
Member 5449, 2203 posts
This log looks great for training!
HenkIcon...13-03-2015 @ 23:10 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
PhillippeHalter said:This log looks great for training!


Thank you Grin
HenkIcon...13-03-2015 @ 23:14 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Fri 13 Mar - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
90 x 3
110 x 3
130 x 3

Belt
150 x 3

Squats were good, starting to feel light. On deads, I was intending reducing weight a bit and doing 5 rep sets. Towards the end of the warm-up my right hip/ham felt tight, so decided not to do any more today.
HenkIcon...17-03-2015 @ 00:30 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Mon 16 Mar - Squat

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

No pause from here
Belt
120 x 2
140 x 1

155 x 5
155 x 5
155 x 5
155 x 5

Increased by 2.5Kg again and made the reps. The last rep of each set was hard, but didn't feel like I wouldn't make it. On those last reps I suspect I was moving my knees forward on the ascent, I need to drive from my hips more and stay back.

Very happy with the way squats are going at the moment, think I'm starting to improve neuromuscular efficiency finally.
HenkIcon...18-03-2015 @ 23:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Wed 18 Mar - Bench

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

Belt
120 x 1

125 x 5
125 x 5
125 x 5
125 x 4
130 x 3

110 x 7

Decided to try 125 for five on first set, then if I only got 4 to increase to 127.5 and stick with sets of 4 like last week. Got 5 on the first set without too much of a struggle, so stuck with that weight for fives. The last rep of set 3 was a real grind, I really struggled to lock it out. The last rep on set 4 was also tough, so increased weight for set 5 and went for a triple again. Made the same reps as last week on the back off set.

Will probably see if this slight adjustment to pattern keeps me moving up slowly (though I am thinking of adding in another bench session if I adjust my training days).
HenkIcon...20-03-2015 @ 23:30 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq
Post Edited: 20.03.2015 @ 23:32 PM by Henk
Fri 20 Mar - Light squat / deadlift

Light squat

BW x 10
40 x 5
60 x 5
80 x 5

100 x 5
100 x 5
100 x 5

Deadlift

DOH
90 x 3
120 x 3

Belt
150 x 3

160 x 5
160 x 4

Squats feel better all the time.

For deadlifts, I decided that as sets of 5 are working for squats and bench, I'd give them a try. Not sure about numbers of sets yet, so started with 2 and may build them up. Could have ground out a fifth on set 2, but my back is fried by the end of the week so will try not to force it. I've also adjusted my technique slightly, with toes out slightly and the bar closer to my shins (I finally feel like I'm keeping it in contact with them).
HenkIcon...23-03-2015 @ 23:15 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Mon 23 Mar - Squat

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

No pause from here
Belt
120 x 2
140 x 1

157.5 x 5
157.5 x 5
157.5 x 5
157.5 x 5

Another good squat session, increased 2.5Kg again and made the reps. No real grinders in there. Interestingly enough the fourth rep on the last set felt the best technically (straight up and down), but was the hardest rep.
HenkIcon...25-03-2015 @ 23:32 
Member 5095, 783 posts
SQ 200, BP 162.5, DL 220
582.5 kgs @ 119kgs UnEq		Wed 25 Mar - 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 4
127.5 x 4
127.5 x 4
127.5 x 4
132.5 x 1
132.5 x 1

110 x 7

Increased work sets by 2.5Kg from last week. Target was 5's as usual - I would have failed on a fifth rep, but the 4's on the first 3 sets were comfortable. I wouldn't have got 4 on a fifth set, so increased instead and aimed for two doubles - again that was one more rep than I had on the day. Was knackered at the end but managed to maintain reps on my back off set.

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