Nermin's Log

[Nermin]

Wed, Mar 8
Squat (light) 235x5, 255x5
Press 155x4,5,5; messed up on the first set, a couple reps got in front of me
Deadlift warmups: 135x5, 225x3, 315x1, 385x1, 420x1, 450x5 [PR], 385x5 (backoff - 4 doh, 1 hook)
Curls db 40x10, 35x10

[Nermin]

Fri, Mar 10
Squat 45x5x3, 95x5, 135x4, 185x3, 225x2, 275x1, 315x1, 355x5x3; worked out in my bro's adidas powerlift 2.0's since I left all my gear at work, but no real issues despite the lower heel height. i'd say each set was about RPE9
Bench 235x3, 225x4; had to rush this so my setup and rest were rushed as well

no time for any chins or back work

[Nermin]

Mon, Mar 13
Squat 45x5x3, 135x5, 185x3, 235x2, 285x1, 315x1, 340x1, 360x5x3; a couple reps were borderline high based on the video
Press 160x4, 145x5,6,6
Chins BWx6,6,5 (fat bar)

[Nermin]

Wed, Mar 15
Squat (light) 265x5x2
Bench 225x5x3
Deadlift 455x5 (alternate grip), 385x5 (overhand grip), 315x1 (5s+ static hold)

[Nermin]

Sat, Mar18
Squat 365x3,3,2; been working 18h days due to emergency fix this week so missed yesterday. today sucked overall, muchly

I tried pressing but had nothing going (155x1, barely). Did a set of 7 chin ups. Blech.

[Nermin]

Tue, Mar 21
A much better day. A bit of sleep certainly must have helped.
Squat 365x5 (PR), 355x5, 345x5; depth might be suspect and bar went forward a couple of times
VIDEO: Mar 21st squat 365x5 - YouTube
Press 160x3,3,4; form was all jacked up and layback-ey... hoping to get 160x5 for Saturday or Tuesday

So far, my attempts are looking like
Squat: 375 / 395 / 405
Press: 165 / 175 / 180
Deadlift: 495 / 525 / 540

Still a week of higher rep training before a mini-taper of 1 week

[Nermin]

Thu, Mar 23
Squat (light) 245x5, 255x5
Deadlift 460x5 (alternate grip); 365x4 (1s hold at the top, double overhand grip)
Bench 225x5,5,3

[Nermin]

Sat, Mar 25
Squat 370x3, 380x1, 390x1; that last single was almost a failure, and I lost it forward a bit. Does not bode well for a 405 1RM at the meet
ran out of time for presses - did them on Monday

Mon, Mar 27
Press singles at 155, 160, 165, 170 (PR); pretty happy with this all things considered
Chins BWx7,7.6

current attempts picture:
Squat: 375, 395, 405
Press: 165, 170, 175
Deadlift: 500, 520, 540

[Nermin]

Tue, Mar 28
Squat singles up to 375
Bench singles up to 265 (PR)
Deadlift singles up to 465

[Nermin]

Sunday, April 2
Meet results from Starting Strength Spring Challenge 2017 at Crossfit Gantry
Instagram
Squat: 3/3 (170kg, 177kg, 181kg) PR: 181kg/399lb
Press: 1/3 (75kg, 77kg (f), 77kg (f)) no PR
Deadlift: 3/3 (220kg, 227kg, 232kg) PR: 232kg/511lb

Weighout: 106kg/234lbs

Pretty pleased overall!