Cheese

Tue 6 Nov - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
Belt
110 x 3
130 x 2

140 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

110 x 5, 5, 5

My cold returned with a vengeance last week, another wasted week. Squats felt good, still working on my new position with more lean, and better bracing. Moved hands in a finger width on bench, first set was hard but rest felt strong.

Mon 12 Nov - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
Belt
110 x 3
130 x 3

150 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

115 x 5, 5, 5

Think I'm finally getting over this cold. Everything moved nicely, squat seems easier with my knees a bit closer together.

Wed 14 Nov - Bench / squat

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

110 x 10

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
Belt
130 x 2

140 x 10

Felt a bit tired today, so did a single set of 10 on bench (it was set up) and squat. On bench I ran out of strength (last rep was a grind), on squat I ran out of air (more there but I couldn't breathe).

Fri 16 Nov - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
Belt
110 x 3
130 x 3
150 x 2

160 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

120 x 5, 5, 5

Squats were tougher than I was hoping, struggled a little with positioning (weight too much over toes). Bench was great, touched a little higher on chest (I do all reps paused now, seem to have lost the ability to T&G).

Mon 19 Nov - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
Belt
110 x 3
130 x 3
150 x 2

165 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

125 x 5, 5, 5

Both squats and bench moved well, perhaps a little slower on the 5th rep of each work set.

Wed 21 Nov - Bench / squat

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

130 x 5, 5, 5

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3

130 x 15

A lighter day for squat, but decided to not back off on bench. Bench was set up so did that first - last rep on each work set was slow. Did squats beltless to see if I could breathe better - did a single set of 15 which took more than a minute

Sat 15 Dec - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3

120 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3

90 x 3, 3, 3

First session back after a neck/back issue. Kept it light to see how I react.

Tue 18 Dec - Bench / squat

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

100 x 3, 3, 3

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3

130 x 3, 3, 3

Felt OK after Sat, so increased a little today. Everything moved well, once I remembered how to squat.

Sun 23 Dec - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3

135 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

110 x 3, 3, 5

Still tired.

Wed 26 Dec - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
130 x 3

140 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 1

120 x 3, 3, 3

Squats felt ok, bench felt heavy.

Sat 29 Dec - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
130 x 3

140 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

100 x 10

Everything still feeling heavy.

Thu 3 Jan - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
130 x 3

150 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

120 x 3, 3, 3

Felt a lot better today, chiro session on Tues fixed me.

Sun 6 Jan - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
130 x 3

150 x 3, 3, 3

Bench

Bar x 8
40 x 5
70 x 3
90 x 3
110 x 2

120 x 3, 3, 3

Squats felt heavy again today, tech was off too.

Mon 14 Jan - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3

130 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

110 x 5, 5, 5

Another attempt a regular training, lightish to start. Squats felt great, should have been a bit lighter on bench.

Wed 16 Jan - Squat / bench

Squat

Sit x 2
BW x 5
70 x 3
90 x 3
110 x 3
130 x 2

140 x 5, 5, 5

Bench

Bar x 8
40 x 5
70 x 3
90 x 3

110 x 5, 5, 5

Everything felt great today.