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| Henk |  | ... | 28-03-2015 @ 00:43 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 27 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 110 x 5 130 x 3 Belt 150 x 3 162.5 x 5 162.5 x 5 I've started to try and do all lifts more explosively, as up to know I've done everything very slow. The squat weight I'm using is starting to feel very light, but does mean I can move it quickly. On deads, I focussed on snapping hips through on the lighter sets. On all sets I took less time setting up and just tried to rip the bar off the floor, which felt much better. I'll only introduce straps again when my grip starts to fail. | ||
| Henk | | ... | 30-03-2015 @ 23:16 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 30 Mar - Squat Paused, 2 seconds BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 No pause from here Belt 120 x 2 140 x 1 160 x 5 160 x 5 160 x 5 160 x 5 Increased 2.5Kg again and made the reps. As usual set one was harder than sets two and three. During those sets I was concentrating on keeping my jaw forward (after a discussion with my chiro last week) - on the last set I forgot about that and just went for the reps, which made it the best set of all. | ||
| Henk | | ... | 01-04-2015 @ 23:06 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Wed 1 Apr - 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 4 130 x 3 130 x 3 110 x 7 Main work sets were same weight as last week - was tempted to go for a fifth rep on a couple of them, but didn't want to fail it. Again rather than going for a fifth set I increased weight and went for a triple - I made it quite easily, so did another set too. | ||
| Henk | | ... | 03-04-2015 @ 22:31 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 3 Apr - 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 5 130 x 3 Belt 150 x 3 165 x 5 165 x 4 Did the squats more explosively again, next time I'll have to check I'm still using good technique. On deads I increased by 2.5Kg from last week. Used my Eleiko for once, as I was feeling tired and wanted a boost  The first set was hard, on the second I decided to stand up before attempting my fifth rep, which was a mistake as my body just gave up. Can't really complain as I've had another good week, though I don't seem to have much left by Friday for deads. | ||
| Henk | | ... | 06-04-2015 @ 22:50 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 6 Apr - Squat Paused, 2 seconds BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 No pause from here Belt 120 x 2 140 x 1 162.5 x 5 162.5 x 5 162.5 x 5 162.5 x 5 Increased 2.5Kg again and made the reps, but only just. This time sets 2 and 3 were just as hard as set 1. On set 4 I just went for it, with faster reps than the other sets, as I thought I might not get 5 reps. Definitely the hardest squats I've ever done, but then each week is a PB at the moment | ||
| Henk | | ... | 08-04-2015 @ 21:55 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Wed 8 Apr - 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 4 130 x 3 132.5 x 3 Work sets felt very heavy today. Got the same reps as last week again on sets 1-4, then did a triple on set 5 (again same as last week). I was knackered at this point, but wanted to increase over last week on something, so increased for set 6 - and surprisingly managed to push out a triple. Was so happy (and spent) I decided to skip the back off set for this week. | ||
| Henk | | ... | 10-04-2015 @ 22:03 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 10 Apr - Light squat / deadlift Light squat BW x 10 40 x 5 60 x 5 80 x 5 Belt 100 x 5 100 x 5 100 x 5 Deadlift DOH 110 x 5 Belt 130 x 3 150 x 3 167.5 x 5 Checked form on squats and seems fine. On deads, decided to wear belt a set earlier as it's usually lower back that gives out (also wore belt on squat work sets for once). Increased 2.5Kg from last week. Lower back was tightening up at end of first work set (on left side for once rather than right), so as it felt heavy anyway I just did one set. Still managing DOH without straps too. | ||
| Henk | | ... | 15-04-2015 @ 23:09 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Wed 15 Apr - Squat BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 140 x 1 165 x 5 165 x 5 165 x 5 165 x 5 Delayed Monday session as I was working away Mon/Tue. Realised during the warmup that I wasn't pausing, so I decided that now I can get to depth easier I won't pause and see what happens. Increased work sets by 2.5Kg from last week and made the reps. Whilst it's obviously getting harder as it gets heavier, I have more confidence that I'll get up, so so far I've managed to push through. Set one was the hardest, it usually is as I'm always worried that I won't be able to make a new weight and probably don't attack it the same. On set 4 I stupidly decided on the last rep to concentrate on a different part of the technique, and lost the weight forward out of the hole - luckily I managed to grind through it, but it wasn't pleasant. | ||
| Henk | | ... | 17-04-2015 @ 23:00 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 17 Apr - Bench T&G Bar x 10 40 x 5 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 3 132.5 x 3 Found it hard to get motivated this evening. Friday is definitely my worst training day, and today was bench for once because everything is behind this week. The first 4 work sets were similar to last week, no real possibility of a fifth rep. On set five I added 2.5Kg over last week's weight, as I wanted to at least attempt to increase intensity over last week. As it was I got 3 reps, and finished with another set. So a small increase over last week, but an increase all the same. | ||
| Henk | | ... | 21-04-2015 @ 23:34 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 21 Apr - Squat BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 140 x 1 167.5 x 5 167.5 x 5 167.5 x 3 With last week's change of training days I decided to have a week off deads/light squats. I was travelling with work yesterday, so did squats today. I increased by 2.5Kg from last week, and found it very hard. I made set one, which usually means I'll make sets 2 and 3 - however the last rep on set 2 was a massive grind, I only just made it and almost bailed out. I tried another set but that went downhill fast. My lower back was sore afterwards (on the left again), so I called it a day. I've been due a stutter after quite a few weeks of increases, I don't think the changes to scheduling have been the cause. I'll probably repeat this workout next week and see what happens. | ||
| Henk | | ... | 24-04-2015 @ 22:49 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 24 Apr - Bench T&G Bar x 10 40 x 5 60 x 5 80 x 3 100 x 1 Belt 120 x 1 130 x 4 130 x 4 130 x 4 130 x 4 132.5 x 3 132.5 x 1 The last warm-up set felt heavy today, but decided to add 2.5Kg anyway as I couldn't see me getting fives at last week's weight. Was glad I did, as I made my target 4 sets of 4 with the new weight. The last rep of set 4 was a bit of a grind, which is probably what affected the last set - it suddenly got heavy so I didn't push for more. | ||
| Henk | | ... | 27-04-2015 @ 23:59 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Mon 27 Apr - Squat BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 140 x 1 155 x 1 167.5 x 3 150 x 1 I attempted to repeat last week's weight this week. I added in an extra warm-up a bit closer to the working weight, and that felt heavy. On my first (and only) working set I only managed 3 of the planned 5 reps - there just wasn't anything there, it felt like I had no power. After the set my left lower back was sore again - I dropped the weight to try and get some lighter sets in, but the first rep hurt so I decided to stop. | ||
| Henk | | ... | 02-05-2015 @ 00:16 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 1 May - Bench T&G Bar x 10 40 x 5 60 x 5 80 x 3 100 x 1 Belt 120 x 1 130 x 4 130 x 4 130 x 4 130 x 4 135 x 2 135 x 2 Another delayed session, meant to do this yesterday. Hopefully can get back to three sessions next week. Made the same reps on first four work sets as last week. Increased 2.5Kg on last two sets - doubles were good, may have got one triple but then again maybe not. | ||
| Henk | | ... | 05-05-2015 @ 23:06 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Tue 5 May - Squat BW x 8 40 x 5 60 x 3 80 x 3 100 x 3 Belt 120 x 2 140 x 1 155 x 1 165 x 2 160 x 5 160 x 5 160 x 4 Didn't know what to expect today after last week's squats. The last warm-up didn't feel too heavy, but I think I was expecting too much to only drop 2.5Kg for work sets. On set one I got the bar position wrong and it started moving down my back, so I bailed out after 2 reps. I decided to reduce weight and try and get some sets in - I managed a few sets but everything felt off and I had some tightness on the left. I'm seeing my chiro on Thu, hopefully he'll work out what the tightness is. | ||
| Henk | | ... | 08-05-2015 @ 22:12 |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | Fri 8 May - Bench T&G Bar x 10 40 x 5 60 x 5 80 x 3 100 x 1 Belt 120 x 1 130 x 4 130 x 4 130 x 4 130 x 4 135 x 1 137.5 x 1 Was still a bit sore from last night's chiro session, but didn't want to delay this. The last rep on each of the 130's was hard, more so than last week. There was no way I was going to get a double on the 135 set, so for the last set I increased and went for another single. | ||
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