wk105's Log

[wk105]

19/1
Squat - 187.5x5 @6, 197.5x5 @7, 207.5x5x3@8, 8.5, 9, 197.5x3@7.5 (shoulders cramping), 187.5x5@7.5

That's the last time I do that much bench/press volume the day before squatting.

[wk105]

20/1
Deadlift (5 mins between sets) - 197.5x5 @6, 210x4 @9, 180x5x5@7-8. Very fatigued from squats yesterday. The two workouts ended up being only a little over 12 hours apart because of my schedule. Need to avoid that in future. Nevertheless, protocol completed.
3ct Pause Bench (3 mins between sets) - 122.5x3 @6, 127.5x3 @7, 130x3x5 @8, 8, 8.5, 8.5, 9.

Too tired for 2ct squats now. Will catch up tomorrow.

[wk105]

21/1
2ct Pause Squat (metronome) - 150x7 @6.5, 160x7 @7.5, 170x7 @8.5, 162.5x7x2@7.5, 7.5
26 chins in 5'

Bit of elbow pain at the moment.

[wk105]

22/1
Pin Squat - 172.5x3 @6, 182.5x3 @7, 192.5x3x5 @8

Must've let my elbows drop on some of the 2ct reps yesterday. Too much pain to do anything else today...had to hold my pint of milk with two hands.

23/1
Bench (touch and go) - 125x7 @8, 130x7 @9, 122.5x7x2@8.5, 9, 117.5x7@10
Wide Grip Bench (index on rings) - 100x7 @7, 105x7 @8.5 plus 3 down sets (load drop) 100x7x3@8, 8.5, 7.5
28 chins in 5’

Elbows still bad between sets but not during, and not as bad as they were yesterday. Chins helped. Will try to fit in some 2ct deadlifts later.

EDIT:

2ct deadlift (metronome) - 185x3@6, 195x3@6.5, 205x3x5@7.5, 7.5, 7.5, 8, 8

Easy and smooth despite 3 mins between sets because I was short on time.

[wk105]

25/1

Squat - 197.5x4@6, 207.5x4@7, 217.5x4@8, 217.5x4 @9, 207.5x4@9.5, 195x4@7.5

Not enough food today, training close to midnight, and ~5 mins between sets...fatiguing fast, 8.8% by the end. At least the top sets were OK, though. The bar felt pretty light.

[wk105]

26/1

Competition Raw Bench - 127.5x4@6, 135x4@7, 142.5x4@8.5, 142.5x2 @9, 132.5x4@10, 125x4@8. Felt weak. Elbows hurt.
Press - 77.5x8@7, 80x8@8, 82.5x8@9, 77.5x8@9.5

[wk105]

27/1

Deadlift - 205x4@6, 215x4@6.5, 227.5x4@7.5, 200x4x4@6.5

The top set felt easy, but afterwards my SI area felt irritable, so I kept the volume work light. At least the weights I have to use on weak days are starting to get heavier.

Really busy at work today. No time for anything else.

[wk105]

Figured out I can just copy and paste from the RTS spreadsheet log:

28/1

Exercise:	Pin Press (chest level)
Set #	Load	Reps	RPE
1	120	5	6
2	125	5	7
3	130	5	8
4	130	5	8
5	130	5	9
6	125	5	8.5
7	125	4	9.5

29/1

Exercise:	SSB Squat			Exercise:	Bench (touch and go)			Exercise:	Wide Grip Bench
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	155	6	6	1	130	5	7	1	110	6	6.5
2	170	6	7.5	2	137.5	5	8	2	115	6	7.5
3	177.5	6	8.5	3	142.5	5	9.5	3	120	6	9
4	170	6	8	4	132.5	5	9	4	112.5	6	9.5
5				5	127.5	5	8	5	107.5	6	9

2 mins between sets on wide grip bench. Running out of time. Work schedule has taken most of my normal training slots this week. I'll try to salvage it this weekend. Deload next week anyway.

[wk105]

30/1

Exercise:	Squat w/belt
Set #	Load	Reps	RPE
1	192.5	5	6
2	202.5	5	7
3	212.5	5	8
4	212.5	5	8.5
5	202.5	5	8
6	202.5	5	8

24 chins in 5' (felt heavy today - 101.55kg BW, but probably just tired from squats)

e1rm 262.5kg. Still regaining old strength but happy with this the day after SSB squats.

Interesting injury-recovery observation: I'm normally in mild pain (usually upper glute, occasionally SI area) throughout my warmups and the RPE 6 set, after which it subsides. RPE 9-10 on squats and deadlifts are aggravating, and repeating RPE 8 sets is harder than it used to be, but I'm definitely getting better.

[DeriHughes]

Only just found your log for some reason Will! Good to see you tracking on here. Lots of volume going on, hope you stay injury free and we can both squat 600 this year..