Dunks log

[Dunk]

Wednesday 07/01/15

Bench: 93.75kg - 3x5, last set @ 9.5, these were a little grindy
Paused squat: 100kg - 2x5, did these instead of front squats because my knees have been hurting.
Power Clean: 97.5kg - 3x3, all i had time for but they moved well

BW in the morn: 198.5, hovering on the border of manhood

[Dunk]

Friday, 09/01/14

Squat: 145kg - 3x5, last set @8.5. These felt grooooved
Press: 66.25kg - 3x3, last set@9.5. Moved fast
Deadlift: 177.5kg 1x5, last set@10. Lost a little bit of extension on the last rep and as soon as I had finished the set my right erector when into a crazy spasm and now my back hurts again. This lifting game is bullshit.

[Dunk]

Monday 12/01/15

Squat: 147.5kg - 3x5, last set @8!!! Right erector felt a but funny especially on the second set, i moved the belt up a bit and all the pain was gone? Happy with these anyways
Press: 67.5kg -3,3,2 . I think i could've prolly got these but on the last reps of the sets i kept pushing it forward. Need to slow down the progression methinks. Trying 543 whilst going up 1.25kg each time.
Didn't have time to power clean but did do some chins.

[Dunk]

Wednesday, 14/01/15

Paused squat: 105kg - 2x5. Used a light belt because my back felt funny
Bench: 95kg - 2x5, 1x4. Last set i used my shitty wrist wraps (never use them usually) and they popped off after my first rep and made everyone laugh including me, could've gotten the last rep easy if i didnt have to hold the bar for ages whilst trying to compose myself.
Deadlift: 150x5, 160x5 took it easy, ive also outgrown my belt so i cant get a big enough breath
Single arm dumbbell rows - 2x10

[Dunk]

Friday, 16/01/15

Squat: 150kg 3x5, last set @8
Press: 63.25kg 3x5, last set @9.5
Deadlift: 170kg x 5, last set @7.5. These felt ok, felt a slight pull in my right erector.
Pull ups and 1 set of curlz.

[Dunk]

Monday, 19/01/15

Squat: 152.5 kg 3x5, last set @ 7.5. These we DOUBLE fast
Press: 65kg 3x4, last set @9, been a while since i havent had to grind so thats nice.
Powerclean: 90kg 5x3, kept these light and they were also fast
Chins and 1 set of curls

[Dunk]

Wednesday, 21/01/15

Paused squat: 115kg - 2x5, these made my knees ache a bit but also made my hip flexor shit flare up!
Bench: 96.5kg 3x5, last set @10 - horrible bench day, felt really un-grooved and most of the reps were really grindy.
Deadlift: 172.5kg x 5 @7.5, was easy but on looking back at the video im not getting into a great start position, never had this problem before. I could feel this set in my right erector again, im unsure if its getting better but its not getting worse.
Single arm rows
Pussied out on wingates

[Dunk]

Friday, 23/01/15

Squat: 160kgx1, 155x3,2, 2x5, last set @9.5.
The 160 squat was way harder than it should've been.the first set i had the pins set too low and the right side of the bar hit the pin, thus the failure. These got hard real quick.
Press: 66.25kg - 4x3, last set @9.5, these felt really nice despite the hard squat
Deadlift: 175kgx3,2,1. Could've done a set of 5 but i was really concentrating on form because i watched a video back the other week and my form is way off. I might go to a cluster set as i dont seem to be able to maintain form for reps (bar comes away in the bottom?)

[carson]

Welcome. Please, share height and weight.