I Come From the Land of the Ice and Snow

[hbriem]

Tuesday May 14th 2013 - Squat Day

Squat

20kg x 10
50kg x 5
80kg x 5
100kg x 3
130kg x 3
150kg x 2
160kg x 2

Knees were OK but didn't feel like pushing it today.

Bench Press

60kg x 10
80kg x 10,10,10,10,12

I was tidying up between sets and dropped a 10kg plate on my left foot which then bounced onto my right foot. Both are quite bruised around the base of the big toe, the left worse. I limp a little. On both sides.

[hbriem]

Wednesday May 15th 2013 - Bench Press Day

Power Clean

50kg x 3
60kg x 3
70kg x 3
80kg x 3
90kg x 1,1
80kg x 2,2

Squat

20kg x 10
60kg x 5
90kg x 5
120kg x 3,3,3

Bench Press

60kg x 8
85kg x 10,10,10,10,12

Surprisingly hard already on the 3rd set even though my 10RM is 107.5kg or so in theory. The last set was a real tricep cramper.

Pullup

BW x 10,10,10

[hbriem]

Friday May 17th 2013 - Deadlift Day

Power Clean

70kg x 3,3,3

Deadlift

120kg x 3
160kg x 3
190kg x 1
210kg x 1
220kg x 1
230kg x 1 (Yay!)
190kg x 3,3,3

I've been very frustrated lately at not making 230 which should be my normal, unequipped opener, all being well. I had only planned on a 210 single today before 190 3x3, but it was so much easier than it has been lately that I just had to slap on a couple more plates. And a couple more. 230 was not the limit today. What the difference is, I don't know but I felt good. I had company in the gym for the first time in a while. That might have helped.

Bench Press

70kg x 10
90kg x 10
110kg x 5
120kg x 2

[hbriem]

I very seldom train using equipment (except for knee wraps and a belt) and hope to move over to classic powerlifting next year. If not for my shoulder trouble I would have already.

Usually before a meet I get in maybe 4-6 sessions using equipment spread over 2-4 weeks. Let's say squat and bench maybe 4 times each, deadlift 2-3 times.

Since my shoulder troubles started in Jan, I have thought about using the bench shirt more to save my shoulder but haven't gotten around to it.

[sking1001]

I see you dropped the imperial measurement translation : (

[hbriem]

Ah, yes, I got bored with it. Do you want it back?

Tuesday May 21st 2013 - Squat Day

Squat

20kg x 10
70kg x 5
100kg x 5
120kg x 2
150kg x 2
160kg x 3,3,3

Hard but good. No knee pain.

Bench Press

60kg x 8
90kg x 10,10,10,10,11

Pullup

BW x 18

[sking1001]

Ah, yes, I got bored with it. Do you want it back?

Haha...nah, I'm sure it will be good for me : )

[hbriem]

I'm sure it will (multiply by 2,2 or quicker and easier to do in your head, double then add 10%).

Wednesday May 22nd 2013 - Bench Press Day

I did lots of foam rolling and back stretching before and during the workout. My back is messed up.

Bench Press

60kg x 8
95kg x 10,10,8,9,9

I didn't have a spotter so I quit a bit early, might have made 5x10 with one handy. I'll get it Monday.

Power Clean

60kg x 3
70kg x 3
80kg x 2
90kg x 1

Surprisingly I could power clean OK despite my backache.

Weighted Chinup

10kg x 6
20kg x 10,8

[hbriem]

Friday May 24th 2013 - Deadlift Day

Squat

20kg x 10
60kg x 5
90kg x 5
110kg x 5

Deadlift

100kg x 3
150kg x 3
200kg x 1,1,1,1,1,1

Fairly painful since my back is still very sore, but tolerable as long as I set it solid before pulling.

Bench Press

60kg x 8
95kg x 10,10,10,10,10

Extra Wide Grip Pullup

BW x 15

EZ Bar Curl

50kg x 5,5
30kg x lots (about 30 I think)

[hbriem]

Monday May 27th 2013 - Squat Day

Squat

20kg x 10
60kg x 5
100kg x 5
130kg x 3
150kg x 1
165kg x 3,3,3

Back very sore but a little better than last week.

Bench Press

60kg x 8
90kg x 3
97.5kg x 10,10,8,9

3rd set I was conservative as I had no spotter. Might have made 2 more reps. 4th set I had a spotter, made 9.95 reps, right arm just couldn't quite finish the lockout. Decided to stop there. I will probably try 100 5x10 Wednesday.