Keep me honest log

[dgw]

Last session - focus on form

Squat: 3x5x110kgs.
Dropped 5kgs to really focus on form after reading SS book. Focused on keeping kness out and getting breathing in sync. Found weight went up smoothly when I did this.

Bench: 100kgs, 4,3,3
Got someone to spot after nearly dropping 4th rep of first set on throat. Very annoying hand hovering around bar spot technique. Still felt a way off getting 5 reps done but form was good. Happy that I have ordered fractional plates so that I can micro load my presses from here on.

Deadlift 1x5x140
Dropped 5kgs and concentrated on keeping bar closer to body. not perfect but a lot better than last effort.

Pull ups 3x4, 2x3
Feeling a lot smoother but 15 bw reps seems like a distant target.

Feel like I have a lot of linear progression left in my squats and deadlifts but not so confident about presses. Loving SS, barbell work and LP. Wish that someone had enlightened me 20 years ago...

[Crockett]

I'm gonna keep an eye on your log, because it's somewhat similar to mine (though a bit ahead). Good luck!

[dgw]

Hey Crockett, thats great, have been searching for people with similar logs.

[dgw]

Last session - lighter session
Will have to do one of these once a week now that rugby season has started

Squat: 5x5x90kgs.

Bench: 5x5X90kgs

Deadlifts 3x5x110kgs

OH Press 5x5x50kgs

Powercleans 5x3x65kgs

Pull ups 1x3
Was buggered


Feels good to have one session a week to concentrate on form without having to focus on trying to break a new PR.

[dgw]

Squat 3x5x112.5
Done but hard and form not great. Felt quite fatigued today, did a few sets too many last time.

OP 62.5, 4,4,3
Happy enough with these but really need my micro plates here.

PC 5x3x72.5kgs
Not sure these are going to work for me as they seemed to really aggravate an old wrist injury.

Dips BW 3x10

[dgw]

Last session - hard session
stalling all over the place at the moment

Squat:
3x5x115kgs.
Best exercise of session. form got better each set.

Bench: 100kgs 3,3,2
Felt nowhere near doing 5 here. Need to reset and micro load.

Deadlifts 1x5x145kgs
Had to rush due to time constraints. Noticed I was not locking out hips on last two sets. Will try again.

[dgw]

Last session - lower back snap

Squat 3x5x117.5kg
Was really happy with form on these and with how smoothly they went up.

OP 3x5x62.5kg
Again, fely happy with these despite not getting there

Deadlift 1x5x145
Took my time warming up as had to rush these last time. All warm up sets felt great. Lifted first rep of heavy set, noticed back was rounded, tried to straighten and something went POP in my lower back. Literally felt like something snapped. Struggled to get weights of bar and then waddled home to find ibuproen and ice. Very frustrating as was really enjoying session. Fingers crossed I can move in morning.

[dgw]

Last session - assistance only

Lumbar spine and surrounding area still very stiff and sore. Pain down back of legs subsided after a day so physio says probably not a disc. Just did some bike work and stretching to try and loosen it up, followed by some barbell only exercises and assistance work.

Squats and overhead press - 20kgs, 3*15

Narrow-grip bench - 60, 5*8-10

Hanging leg raises - 3*12

Incline dumbell, various weights, 3*8-10


FRUSTRATED.

[dgw]

Last session - another bloody boring log but I want to have record of recovery process

Squats - 20kg, 3*25 - I am following recommendation to squat light every day for muscle tear recovery.
Pull ups - 3x3, 3x4.

Hanging knee raises - 5x10-12

Very frustrating to go to gym and not lift any weights but probably good for developing patience. Bonus is I can nearly walk upright today when I get up from my desk.

[dgw]

Last session - more assistance only stuff

Squats - 50kgs, 5*10-15

Narrow-grip bench - 60kgs, 5*8-10

Hanging leg raises - bw, 5*10-15

Incline dumbell press - 23kgs dbs, 3*8-10

Lying tricep ext - 20kgs, 3*8-10

Still feel a few sessions away from putting any real pressure on lumbar spine.