The Good, The Bad and The Ugly
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| Bim |  | ... | 18-03-2019 @ 21:55 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 18/03/19 Deads, paused just off the floor 1 second 60x5 100x5 140x3 180x1 200x1 220x3 220x3 220x3 Back was still feeling fooked from Fridays deads so I just took it as it came today. Top sets were meant to be just a touch heavier, but this felt like a decent enough weight that was moving ok. Incline, paused 1 second 20x20 60x5 80x3 100x1 115x3 115x3 115x3 115x3 Decent enough session considering, felt like I wouldn't be able to deadlift at all for most of the day. | ||
| Bim | | ... | 20-03-2019 @ 22:16 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 20/03/19 Squats, high bar 20x5 60x5 100x5 140x3 160x1 180x5 180x5 180x5 180x5 Back still very tight today, feels like I've strained / pulled something but I have no idea when. It felt super pumped after last Wednesday's session, then again on Friday and just didn't seem to recover over the weekend. Anyway, good form / all the weight on the legs and off the back seems to have worked tonight. Bench 20x20 60x5 100x3 120x1 140x1 160x1 170x2 170x2 170x2 170x2 Not bad reps, arse lifted a couple of times but they got better as the sets went on. Good session all things considered. | ||
| Bim | | ... | 22-03-2019 @ 22:11 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 22/03/19 Squats, high bar, paused 1 second 20x5 60x5 100x5 130x10 130x10 130x10 Incline, paused 1 second 20x20 60x5 75x10 75x10 75x10 Bit of a backoff session tonight, everything easy enough, touch of burn from the x10's. Decided to skip deads as the lower back is still sore, although feeling a touch better. | ||
| Bim | | ... | 25-03-2019 @ 22:17 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 25/03/19 Squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 190x5 190x5 190x5 190x5 190x5 Back is feeling a lot better, but still not 100%. Instead of the heavy doubles I had planed for tonight I'm going to drop the weights back and do some 5x5 work for a few weeks. These felt great, moved fast and good form CGBP 20x20 60x5 100x3 120x5 120x5 120x5 120x5 120x5 Same as on squats, 5x5 for a few weeks Good session, everything moving well | ||
| Bim | | ... | 27-03-2019 @ 21:39 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 27/03/19 Squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 200x3 200x3 200x3 Tight from Monday but moved better once I warmed up. Trying to keep good speed, decent enough. Deads 60x5 100x3 140x1 180x1 180x1 180x1 180x1 180x1 180x1 180x1 180x1 180x1 180x1 Setting off every 30 seconds on the top singles, keeping good form and making the pull nice and fast. Bench 20x20 60x5 100x3 120x1 140x3 140x3 140x3 140x3 140x3 Good session | ||
| Bim | | ... | 29-03-2019 @ 21:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 29/03/19 Deads 60x5 100x5 140x3 180x1 200x5 200x5 200x5 200x5 200x5 Good sets and reps, kept speed and form decent. Seems like the back is 100% back to normal again  plan is to go up 10kg a week and see how it goes.Squats, high bar 20x5 60x5 100x3 140x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 Setting off on 30 seconds, this was giving me about 10 seconds between reps. Each rep is as fast as possible with good form, singles practice. Surprisingly tiring by the end. Incline 20x20 60x5 80x3 100x5 100x5 100x5 100x5 Nice session, getting the volume in. | ||
| Bim | | ... | 01-04-2019 @ 21:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 01/04/19 Squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 200x5 200x5 200x5 200x5 200x5 Always good to get 200x5x5. Kept them nice and fast, slowed a touch towards the end but decent form throughout. First set: CGBP 20x20 60x5 100x3 120x1 130x5 130x5 130x5 130x5 130x5 Taking quite a narrow grip, a good hand width and a bit narrower each side than normal grip. Not too tough, about as hard as the 120's last week. Good session | ||
| Bim | | ... | 03-04-2019 @ 21:48 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 03/04/19 Very tight from Mondays squats. Warmed up for squats and worked up to 140x3, right glute tightened up on the 140's so called it a day. SLDL 60x5 100x5 140x3 180x1 190x1 190x1 190x1 190x1 190x1 190x1 190x1 190x1 190x1 190x1 Setting off on 30 seconds. Did sldl instead of full deads to keep it off the glute a little. Bench 20x20 60x5 100x3 120x1 140x1 150x3 150x3 150x3 150x3 150x3 Glute is feeling pretty much normal now, should be fine for Friday I think. | ||
| Bim | | ... | 05-04-2019 @ 21:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 05/04/19 Deads 60x5 100x5 140x3 180x1 200x1 210x5 210x5 210x5 210x5 210x5 Good speed and form, still feeling reasonably light, up another 10kg next week Middle set: Squats, high bar 20x5 60x5 100x3 140x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 The 160's were setting off on 30 seconds, worked out about 20 seconds rest. Keeping the bar moving as fast as I can, they are surprisingly tough. Incline busy so bench warm up 20x20 60x5 100x3 120x1 140x1 Incline 60x5 90x3 105x5 105x5 105x5 105x5 105x5 Good session, decent weeks training. | ||
| Bim | | ... | 08-04-2019 @ 22:17 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 08/04/19 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x1 205x5 205x5 205x5 205x5 205x5 Hard sets, harder than I was hoping for. Had a pretty busy weekend, out on the bike for a few hours yesterday amongst other stuff so I'm guessing I was a touch tired. Also weighed myself for the first time in a couple of weeks and I've lost another couple of lbs, sat at just under 16st 9lbs. CGBP 20x20 60x5 100x3 120x1 135x5 135x5 135x5 135x5 135x5 Good sets, toughish towards the end but not too bad. Good session, I'm not sure how things will go next week, 210x5x5 squats will be tough. I'm not purposefully cutting weight at the moment, but I'm not eating as much as normal, so it amounts to the same thing. | ||
| Bim | | ... | 10-04-2019 @ 21:26 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 10/04/19 Deads 60x5 100x5 140x3 180x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 Setting off every 30 seconds, looking for good speed and form Bench 20x20 60x5 100x3 120x1 140x1 155x3 155x3 155x3 Quite hard Romanian deads 60x8 100x8 130x8 130x8 130x8 Back extensions x10 x10 x10 x10 Good session | ||
| Bim | | ... | 12-04-2019 @ 21:58 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 12/04/19 Deads 60x60 100x5 140x3 180x1 200x1 220x5 220x5 220x5 220x10 - last couple of reps were hard Deads feeling decent, meant to be 5x5, ah well. Squats, high bar 20x5 60x5 100x3 140x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 Setting off on 30 seconds Incline 20x20 60x5 80x3 100x1 110x5 110x5 110x5 110x5 110x5 Good session! | ||
| Bim | | ... | 15-04-2019 @ 22:06 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 15/04/19 So, I went on a 3 hour bike ride with the kids this morning, not ideal prep for a tough squat session, great fun though. Squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 200x1 210x5 210x5 210x5 Started off hard and got harder quickly. Meant to be x5 but form was breaking down on the last reps, which means hips rise and I put too much back into it. CGBP 20x20 60x5 100x3 120x1 140x5 140x5 140x5 140x4 140x4 Touch tired going into this session, both squats and CGBP started well but strength faded fast. | ||
| Bim | | ... | 17-04-2019 @ 22:05 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wednesday 17/04/19 Bench 20x20 60x5 100x3 120x1 140x1 160x3 160x3 160x3 Good sets Deads 60x5 100x5 140x3 180x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 200x1 Setting off on 30 seconds. Feeling it from Monday Pendlay rows 60x5 100x8 100x8 100x8 Yates rows 100x8 100x8 100x8 Back extensions x8 +10kgx8 +10kgx8 +10kgx8 Machine rows x8 x8 x8 x8 Decent enough session overall, bench feeling good, tired on deads, hopefully recover for deads Friday. | ||
| Bim | | ... | 19-04-2019 @ 22:12 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 19/04/19 Deads 60x5 100x5 140x3 180x1 200x1 220x1 230x5 230x5 230x5 230x5 230x5 Quite hard work but doable, kept good form Squats, high bar 20x5 60x5 100x3 140x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 160x1 Setting off on 30 seconds, trying to keep them fast with good form Incline 20x20 60x5 80x3 100x1 115x3 - meant to be x5's, knackered and losing form :/ 100x5 100x5 100x5 100x5 Backoff sets, the 100's were easy enough Good session, deads going well, 240's next week | ||
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