Convergentsum's log

[convergentsum]

squats (light): 20x2x10, 60x5, 90x3; belted: 110x2, 120x3x5
press (light): 20x2x5, 30x5; belted: 42.5x3x5
pullups: 3, 3, 2, 2, 2, 2, 2 = 16 @ bw
lat pulldown (narrow grip, supinated): 50x8, 87.5x3x8

First go at training pronated pullups, some of the reps were a bit crappy. I'm following some programming ideas from andy baker's Improving Your Pull-Ups or Chin-Ups: Do’s and Don’ts – Andy Baker

[convergentsum]

Squats: 20x2x10, 60x5, 95x3; belted: 115x2, 142.5x3x5
Bench (intensity): 20x2x5, 50x5, 70x3, 81x5
Deadlift: 60x5, 100x3; belted: 115x2, 160x5

Breakthrough on squat grip: quite narrow, squeeze the bar with 3rd-5th fingers, pull elbows into torso, shoulders back and proud chest. No signs of nerve impingement

[convergentsum]

Squats: 20x2x10, 60x5, 95x3; belted: 115x2, 145x3x5
Press (volume): 20x2x5, 30x3, 40x2, 46x5x5
Chins: 5, 5, 5, 5, 3, 3, 2, 2 =30@bw
Lat pulldown (wide grip, pronated): (75, 100, 87.5)x8

[convergentsum]

Squats (light): 20x2x10, 60x5, 95x3; belted: 115x3x5
Bench (light): 20x2x5, 50x5, 65x5, 72.5x2x5
Deadlift: 60x5, 100x3; belted: 130x2, 162.5x5

[convergentsum]

squats: 20x2x10, 60x5, 95x3; belted: 120x2, 147.5x2x3
Press (intensity): 20x2x5, 40x3, 53.5x5
Pullups: 4, 3, 3, 3, 3, 3, 2 = 21 @bw
Lat pulldown (narrow, sup.): 50x8, 87.5x12, 100x2x12
Dips: 8, 5, 5 = 18@bw

Intended to squat 5's, but it just wasn't happening. Feels like this might be a good point to end LP, but let's see what happens next week. Wednesday's deadlift PR felt very hard. Press is doing well though (on TM) -- rep 5 was just a little grindy whereas 2 weeks ago the 5th rep was an hilariously slow affair.

[convergentsum]

squats: 20x2x10, 60x5, 95x3; belted: 120x2, 147.5x1, 140x3x5
bench (volume): 20x2x5, 50x5, 76.5x(3x5, 4), 70x2x5
deadlift: 60x5, 100x3; belted: 130x2, 165x2x3

Squats simply weren't happening again. Even on the backoffs my form was breaking down. I guess I'm tired... I'm going away next week so no gym, but for this week I'm going to focus on getting some quality volume in, then I guess a brief LP and into the HLM when I get back.

[convergentsum]

squat (light): 20x2x5, 60x5; belted: 100x3, 120x3x5
press: 20x2x5, 45x3, 55x3, 45x3x5
chins: 6, 5, 5, 4, 4, 3, 3 = 30 @bw
lat pulls (wide pron.): (75, 100x2)x8
glute ham raise: 2x8

[convergentsum]

Bench (heavy)
warmup: 10x2x5, 50x5, 70x3
intensity: 82.5x5
volume: (75x3, 70)x5

Squats (medium)
warmup: 20x2x5, 60x5, 90x3; belted: 110x2
work: 125x5
warmup: 20x2x5, 60x5, 90x3
work: 110x3x5

Press (high reps)
warmup: 20x2x5, 30x5
work: 40x2x8

Deadlift
warmup: 60x5, 100x3; belted: 130x2
work: 165x5

I had to rush off and run an errand after the first squat work-set, and when I got back the rack was occupied so I warmed up again and finishe don the monolift. I don't like squatting heavy without spotter arms, so I toned down the intensity quite a lot. Aside from the lack of safeties, I must say I do rather like using the monolift, I seem to keep tighter more easily throughout the set, although maybe the reduced load explains that.

That's my last session before a little holiday, and my last entry in this log since I'm now reorganising all my programming around HLM principles. On each lift's heavy day I'm going to try and perform both intensity and volume via backoff sets, rather than separating intensity and volume as in TM. Hopefully this will get my squat moving again, and my presses moving faster as I attempt to set PRs for each of them once per week instead of once per fortnight.

It's a great program, simple but effective. And hard. Looking forward to having something to tinker with now.