wk105's Log

[wk105]

9/2

Squat + 60 bands - 232.5x1 @8 PR, 217.5x4 @8 PR, 207.5x4x2@8-8.5 (bar speed fast - technical RPE for positioning at the bottom)

[wk105]

10/2

3ct Pause Bench - 160x1@8 PR, 150x4@9 PR, 140x4x2@8-8.5

e1rm 173.5kg. Bench is definitely back on the up.

[wk105]

12/2

2ct Pause Deadlift - 202.5x4 @6, 212.5x4 @7, 222.5x4x4 @8-8.5 PR
Bench (touch and go) - 175x1 @8, 125x13 @10, 117.5x13@10, 112.5x13@10

[wk105]

13/2

SSB Squat - 162.5x5 @6, 172.5x5 @7, 182.5x5x3 @8-8.5. Had another set programmed but didn't do it because my knee was starting to grumble. No point aggravating it over a supplementary movement. Always best to err on the side of doing too little.

Rows - 152.5x5x5@7-8.5. Happy with how these are progressing.

[BKlinger]

Nice lifting and thats some heavy rows man - especially after doing SSB Squats. Your upper back strength is impressive.

[wk105]

Nice lifting and thats some heavy rows man - especially after doing SSB Squats. Your upper back strength is impressive.

Thanks man! Back strength is improving but still very much a work in progress.

Strength is definitely bouncing back overall after the pre-competition spell of illness/injury: e1rm total is over 750kg now. The -105 average at IPF Worlds 2016 was 767.5kg, so I'm aiming at that for now.

[wk105]

16/2
Competition Raw Bench - 170x1 @8, 160x2x7@7-9, 152.5x2x3@8-9.
2mins between all sets. Might've been able to maintain 160 for all 10 sets with longer rest periods but didn't have time today.

[wk105]

17/2

Squat - 252.5x1 @8, 205x5x9@6.5-8. First warmup to the heavy single took 15-20 mins. The 9x5 took around an hour.

Pretty sure that's all the easy gains on squat used up now because I'm back to where I was before I got sick. Back to 2.5kg e1rm jumps per week now.

[wk105]

18/2

Pin press (mid range) - 192.5x1@8 PR, 180x3@9.5, 170x3x3@8-9

[wk105]

19/2

Deadlift - 207.5x5 @6, 217.5x5 @7, 227.5x5x5 @7.5-8.5

High fatigue score on TRAC today! Falling asleep all day - squat hangover. Still got a decent session in though.

Looks like my 5% strength fluctuation zone (Mike reckons 5% is normal) for the deadlift is now e1rm ~285kg floor and ~300kg ceiling.