This will be my log
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| Shaun |  | ... | 13-12-2015 @ 19:24 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | An average session tonight. Squats: 125 x 5 140 x 5 155 x 5 155 was quite hard. Heaviest I've went in 2 weeks. Maybe de-trained a little. Press 2.0: 60 x 5/5/5 Not too bad I don't think, although it's definitely harder doing it this was as opposed to utilising the stretch reflex on the bottom. Deadlifts: 170 x 5 These were the nadir of the night. Felt awkward, grip felt weak, several misses in between reps, maybe just wasn't manning up to it. Some lacrosse ball work throughout the session then home. | ||
| Shaun | | ... | 15-12-2015 @ 22:11 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Average again. Light squats: 122.5 x 5/5 Bench press: 82.5 x 5/5/5 Okay. But hurt my ass again doing these. Not sure how. Chins: bodyweight x 6/6/6/4 Some lacrosse ball work and foam rolling then home. | ||
| Shaun | | ... | 17-12-2015 @ 21:25 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay session tonight. Squats: 150 x 5/5/5 Getting back into sets across to see how low back/glutes feel, whilst trying to keep form tight too e.g. ass back, knees out etc. Press: 62.5 x 4/4/4/3 Meh. Triceps fatiguing on the last rep. Maybe not leaning back enough either or bracing abs enough. Chins: bodyweight x 4/4/4/4/4/4/4/4 Trying to get some volume in, since these just aren't improving otherwise. Some lacrosse ball work then home. | ||
| Shaun | | ... | 19-12-2015 @ 19:16 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Not a bad session tonight, especially given that low back felt a bit worse yesterday and today. Think it's still the glute issue. Squats: 125 x 5/5 Light squats. Bench press: 85 x 5/5/5 Okay, but I keep setting up too close to the uprights and as a result the bar was clipping the J-hooks on some reps. Deadlifts: 170 x 5 Went for 170 again. A bit better than last time, but still need to squeeze chest up and was still a bit too much on the toes to set up on some of the later reps. Some stretching and lacrosse ball work then home. | ||
| Shaun | | ... | 21-12-2015 @ 21:31 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Still dealing with left glute issue. Squats: 152.5 x 5/5/5 First set not too bad, but last rep of last two sets quite difficult. Press: 62.5 x 5/5/5 Got them all this time. Chins: bodyweight x 5/5/5/5/5/5 A bit more difficult towards the end. Some stretching, lacrosse ball work and then home. | ||
| Shaun | | ... | 23-12-2015 @ 21:33 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Decent session tonight. Squats: 127.5 x 5/5 Light squats, although felt heavier, but I suspect that when light squats feel a bit heavier that's when you know you need them. Bench press: 87.5 x 5/5/5 92.5 x 1 97.5 x 1 102.5 x f Happy with getting all the reps of the worksets but unfortunately never had a new PR in me. Deadlifts: 175 x 5 Felt much better than previous sessions recently; was rocking back to get the weight over mid-foot and as a result the bar was staying much closer to me. Tried some chin ups, didn't get many done at all, some lacrosse ball work then home. | ||
| Shaun | | ... | 24-12-2015 @ 16:52 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Just quickly went in to do some chins this afternoon and some stretching and lacrosse ball type work. For chins did bodyweight x 8/7/6/5. | ||
| Shaun | | ... | 29-12-2015 @ 20:02 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Meh session this afternoon. Squats: 155 x 5/5/5 Last set very difficult. First set not too bad I don't think. About same as last time I did this, overall, I would say. Press: 65 x 5/4/3/3 Meh. After first set was really feeling them in the shoulders (strange, I know). On the later sets just didn't have the strength in me. Deadlifts: 180 x 4 Didn't feel quite as good as last time. Belt was possibly too tight, inhibiting proper set up, and the bar didn't feel like it was being dragged up the the thighs like last time, like I was setting up a bit too far forward of the mid-foot, or wasn't getting enough lat tension. A bit of lacrosse ball work then home. | ||
| Shaun | | ... | 31-12-2015 @ 17:43 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Just a quick one this afternoon, doing stretching and lacrosse ball work and some chins (bodyweight x 8/8/7/5). | ||
| Shaun | | ... | 02-01-2016 @ 20:42 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Average session this afternoon/evening. Squats: 157.5 x 5/5/5 Very difficult. First set the bar felt a little too high, which may have made them more like high bar squats. I think the first set was actually the hardest, although the final rep was also difficult. Bench press: 90 x 4/4/2 80 x 7 90 seems to be a real hurdle for me. Actually failed on 5th rep on the first set, and I think that an actual failure takes a lot out of you which possibly also contributed to only getting a double on the last set. I know from experience that higher reps help me at least a little bit, so I'm going to start adding in a back-off set at the end. 80 didn't feel hard until I got to the sticking point on the 7th rep so racked at as the point of a back-off is not to go to failure. Chins: bodyweight x 6/5/5 Meh. Some lacrosse ball work, stretching then home. | ||
| Shaun | | ... | 04-01-2016 @ 20:55 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Decent enough session tonight. Squats: 130 x 5/5 Light squats, but felt quite heavy. Press: 65 x 5/5/5 50 x 5 Got them all. Used an ever so slightly narrower grip too; maybe that helps a little. Back off set done too soon after work sets and no point pushing it too hard. Deadlifts: 180 x 5 Got them all again, and a bit more pleased with form tonight. Still need to work on head position I think. And again, set my back, pull the slack out of the bar and rock back a bit to ensure weight over mid-foot, then squeeze the bar off the group. This ensures proper back positioning whilst also preventing jerking it off the ground. Only a little bit of lacrosse ball work throughout the session tonight then home. | ||
| Shaun | | ... | 06-01-2016 @ 21:25 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Decent enough session tonight. Squats: 160 x 5/5/5 Quite hard. Bench press: 90 x 5/5/4 80 x 6 A bit frustrated about missing the last rep but got more than last time, and could have been even more f**ked after the squats. Chins: bodyweight x 6/5/5 Meh. Some lacrosse ball work then home. | ||
| Shaun | | ... | 08-01-2016 @ 21:03 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Decent session tonight. Mid-back feeling a little bit sore, though. Squats: 128 x 5/5 De-loaded a tiny bit on the light squats because they were more than 80% of my workset weights, but still felt quite heavy as light squats often do. Press: 66.5 x 5/5/5 Got them all. Deadlifts: 185 x 5 A little improvement, except for the last rep. Lats still maybe a bit lazy, but felt a little bit better at squeezing the bar off the ground. A bit of lacrosse ball work throughout the session, then home. | ||
| Shaun | | ... | 11-01-2016 @ 21:52 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Back still feeling tight. Squats: 162.5 x 5/5/5 Very difficult. Used a slightly narrower bar than I like for squats. For not as good - not sticking hips back quite enough, eye-gaze probably moving a bit too during the set. Bench press: 90 x 5/5/5 Finally got them all. Generally not too bad either, except the last rep of each set. Need to focus on controlling it a bit better towards the lower part of the descent, though. Power cleans: 70 x 3 80 x 3 90 x 3 Okay. Some lacrosse ball work throughout the session then home. | ||
| Shaun | | ... | 13-01-2016 @ 21:06 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Meh session tonight. Back still tight and think the low back/glute inflammation is returning a bit. Not feeling recovered enough for deadlifts. Was meant to be a quick session tonight. Squats: 125 x 5/5 Light squats. Press: 68 x 5/5/4/1 Meh, just missed the last rep... Tried to do some chins but left forearm not liking it, so did some lacrosse ball work then home. | ||
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