wk105's Log

[wk105]

1/4

Exercise:	Squat w/belt			Exercise:	Military
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	215	4	6	1	87.5	8	9
2	217.5	4	7	2	82.5	8	8
3	220	4	7.5	3	82.5	8	8.5
4	220	4	7.5	4	82.5	8	9
5	220	4	8	5	77.5	8	8.5
6	220	4	8	6
7	220	4	8.5	7

Squats felt heavy but moved smoothly. Had hoped for repeats at 230kg, but last week's squat volume was ~17,200kg, so a 270kg e1rm today while still fatigued from that probably isn't too bad.

[wk105]

2/4

Exercise:	Deadlift w/belt			Exercise:	Pin Press (chest level)
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	207.5	4	6	1	127.5	5	6
2	217.5	4	7.5	2	132.5	5	7.5
3	202.5	4	7	3	132.5	5	9
4	202.5	4	7.5	4	125	5	8.5
5	202.5	4	7.5	5	122.5	4	10
6	202.5	4	7.5	6	112.5	5	7.5
7	202.5	4	7.5	7	112.5	5	7.5

Yesterday's squat fatigue hit hard after set 2 of deadlifts - left glute/hip again. Seems to be gradually getting better, though.

3 mins rest between sets on pin presses. Tiring.

[wk105]

5/4

AM session

Exercise:	SSB Squat
Set #	Load	Reps	RPE
1	157.5	6	6
2	167.5	6	6.5
3	182.5	6	8.5
4	172.5	6	7
5	172.5	6	7.5
6	172.5	6	7.5

These always feel harder than they are, especially for sets of 6, because the position of the bar makes breathing tough. I might've overestimated by .5 RPE.

PM session

Exercise:	Bench (touch and go)
Set #	Load	Reps	RPE
1	135	5	7
2	142.5	5	7.5
3	150	5	9.5
4	142.5	5	8.5
5	142.5	4	10
6	132.5	5	9

Failed set 5 just before lockout.

No elbow pain. 7 weeks out from the meet - should be enough time to get bench back on track.

[wk105]

Exercise:	Wide Grip Bench
Set #	Load	Reps	RPE
1	125	6	7
2	130	6	8
3	135	6	9
4	130	6	8
5	130	6	9

Index fingers on the rings. No elbow pain again.

28 chins in 5'

[wk105]

7/4

Exercise:	Squat w/belt
Set #	Load	Reps	RPE
1	202.5	5	6
2	212.5	5	7
3	217.5	5	7.5
4	217.5	5	8
5	217.5	5	8
6	217.5	5	8
7	217.5	5	8.5

Fairly fatigued from last week, so pretty happy with this.

[wk105]

8/4

Exercise:	Deadlift w/belt
Set #	Load	Reps	RPE
1	202.5	5	6
2	212.5	5	7
3	222.5	5	8
4	192.5	5	7.5
5	192.5	5	7
6	192.5	5	7.5
7	192.5	5	8

The top set was fine - and much better than a month or so ago when I first started pulling conventional again - but as usual my upper glutes/lower back were so pumped afterwards that I had to drop the weight massively. Hopefully this will just go away eventually.

[wk105]

9/4

Exercise:	Press			Exercise:	Barbell Row
Set #	Load	Reps	RPE	Set #	Load	Reps	RPE
1	97.5	4	7	1	122.5	8	7
2	102.5	4	8	2	127.5	8	8
3	107.5	3	10	3	130	8	9
4	100	4	9	4	122.5	8	9
5	95	4	8.5	5	117.5	8	8

24 chins in 5'

Set 2 of presses was great, but I lost the bar forwards just above my forehead on rep 4 of set 3:



Intense lower-back pump from rows but managed to get the work in anyway.

That's the end of this developmental block. It was supposed to be 2 weeks, but it actually took 3 weeks to complete due to family commitments. I'll have to skip the planned deload week to stay on track. The next few weeks will be sport form.

[Chris McCarthy]

Out of interest, not having seen a lot of vids from yourself, do you think your lower back pump could be at least partially explained by the length of time you take between reps?

I know when I rep deads I always have to watch hanging about in that bottom position.

[wk105]

Maybe. I'm not sure. I just know it's something that's been more noticeable since whatever went wrong with my back/hip that stopped me deadlifting for a bit. But thanks for the suggestion - I'll bear it in mind.

[wk105]

12/4

I'm expecting strength to be a bit down this week while the fatigue dissipates. At least the volume is low enough that missing the deload week shouldn't matter too much.

Exercise:	Competition Raw Bench
Set #	Load	Reps	RPE
1	165	1	8
2	160	2	9.5
3	150	3	9.5
4	142.5	4	9

Not too bad, but my foot slipped on set 2. No elbow pain.

165kg felt OK. The divisional bench record for -105kg is 167.5kg. I reckon I can beat that.