wk105's Log

[wk105]

5/4

Squat - 237.5x1@7.5, 200x5@8 left knee annoyed, 182.5x5x4@6-7.

Deload. Kept it it pretty light. I was definitely stronger on both squat and deadlift before sport form week. I think my lower body prefers going straight off volume into something heavy and then tanks a bit.

[DeriHughes]

Are you testing next week or heading straight back into another block?

[wk105]

Straight back into another developmental block. A second week of sport form was planned, but I was lagging by a week because of work/family, so Mark said skip it and do the deload instead to be fresh for the upcoming volume.

My deadlift is responding much better to reps and repeats, and that got my e1rm above 300 for a while, so I think some changes are coming to the programming for that. Bench is going great. Squat is OK on good days but more variable. I probably could have squatted 272.5x1@10 the day I did 257.5x1@8 really smoothly, but I haven't felt that strong since. I'll blitz my knee with Voltarol for a week to see if that helps.

GBPF South Midlands is running a meet limited to 18 lifters on 22nd July, so hopefully I'll get a spot on that - should be over pretty quickly, which fits in well with family. 272.5/185-190/282.5 would be great. I'll make a decision about weight class nearer the time. <108 and I'll go 105 to bump up my squat record and take back my bench record (Dean Bowring,120kg Equipped IPF World Champion 2009, put it up to 180). But if I'm around 110 then I'll just lift as a 120.

[Chris McCarthy]

It was pretty strange watching a Slim Dean Coach at the Euro Classic!

Must be pretty cool to be swapping records with him.

[wk105]

Yeah. Huge guy even at 105.

6/5

2ct bench - 175x1@8 PR, 160x5@9, 152.5x5@8.5-9, 147.5x5@8.

Annoyed by squats yesterday and inability to deadlift today because of left knee patellar pain. Really went to town on these as a result.

[wk105]

9/5

TnG bench - 185x1@10, 160x2x8@6.5-8.
40 chins.

Pretty tired after an afternoon in the sun at the BBQ - single was supposed to be RPE 8. Not too bad though.

[wk105]

11/4

Squat - 235x1@7-7.5 (knee pain RPE - felt like a 5RM today), 185x5x8@6-7.5.

Not too bad. I was expecting worse. All reps done with the TUBOW set at my toes. It wobbled a bit on the single and on maybe 5 of the 40 volume reps. These reps felt a bit weaker and my knee twinged a tiny bit. On the last rep of the day, I hit depth by letting my knees slide forward, and the TUBOW wobbled a lot. That rep hurt the most today.

I refuse to let my knee degenerate and derail this run at a 600 squat. Every time my e1rm has gone above 270 before, I've got hurt - back/SI first, then elbow.

[wk105]

12/4

Competition Raw Bench - 180x1 @10, 155x2x8@7-8.5. Not great but pleased I can hit 180 on an off day now.
Press - 60x11x3 @6.5, 8, 10, 50x11@10, 40x11x2@8.5-9. 1 min rest periods.

[wk105]

13/4

Deadlift - 222.5x5@6, 235x5@6, 247.5x5@8 PR

Got started late after a day of DIY duty and had to stop there because it was midnight, and I can pull heavy enough now that it reverberates down the street outside my garage. I'll have to finish the repeats tomorrow.

[Chris McCarthy]

I reckon it's OK if you shout "Sorry" to the World in General after every set.