wk105's Log

[wk105]

22/7
Tried to bench. Back wouldn't tolerate arching.

23/7
Paused Bench
152.5x1x5@8.5, 8.75, 9, 9, 10, 147.5x1@9, 145x1x6@8.5-9

Squat (using a pain RPE today)
220x1 @8.5 (significant but not severe lumbar pain/weakness on the lower left when driving out of the hole)
192.5x3x4@6.5, 6.5, 6.5, 7.
I did some McKenzie pushups after set 4, which usually help, but this time they worsened it: unracking set 5 was a pain RPE of about 8, and Mike has said don't train through bad pain, so I called it a day. 8 triples had been programmed.

A few months ago, I would've let a workout this bad get to me, but I've had similar ones in the past and been able to squat normally a couple of days later, so they don't bother me as much as they used to do.

[wk105]

That flare up nagged me all of last week when I was on holiday. Lots of massage ball work on my glutes seems to have got rid of it.

3/8
Squat. No sleeves.
177.5x7 @7, 180x7 @7.5, 185x7 @8.5 (slight loss of lumbar tightness on rep 7), 175x7@7
No back pain.

Bench (touch and go)
127.5x7 @8, 135x7 @9.5, 127.5x7x2@8.5, 127.5x6@10

Close Grip Bench (straight afterwards - weak)
117.5x6 @8, 120x5 @10, 115x5@10, 110x6@9.5

[wk105]

7/8

Competition Raw Bench (SBD XXL sleeves)
125x7 @7, 130x7 @8, 135x5 @10, 125x7@9.5, 120x6@10, 115x6@10
5250 kg tonnage PR

Deadlift (Romaleos shoes, inside of heels on power rings)
185x7 @7, 195x7 @7.5 (e1rm 260kg), 205x4 @9.5 (e1rm 232.5kg - don't know what happened here - the first 4 reps felt fine), 190x7@9, 185x7@9, 180x2@5 (left pec tweaked so I stopped)

[wk105]

8/8

Morning:

Press 92.5 x 15 in 12 minutes
3ct Pause Bench 120x5 @7.5, 122.5x5 @8.5, 125x5 @9, 120x5@9
Chins 36 in 10 mins.

Evening:

Squat (SBD XL) 190 x 13 in 12 mins.
2ct Pause Squat (SBD XL) 165x5 @7, 172.5x5 @7.5, 180x5 @8.5, 172.5x5@7.5
RDL 145x8 @6.5, 152.5x8 @8, 160x8 @9, 152.5x8@8.5

Softly, softly, catchee monkey.

[wk105]

10/8

Squat 180x6 @6.5, 190x6 @7.5, 200x6 @8.5, 190x6x2@7.5, 7.5. Felt pretty solid. Plates rattled on every rep. Getting some hip drive back.
Bench (touch and go) 137.5x3 @7, 145x3 @8.5, 140x3x3 @7.5, 8.5, 9
Close Grip 3Board 120x7 @7.5, 122.5x7 @8.5, 120x7 @8.5, 120x6@10, 112.5x7@8* (2 min rest periods)

[wk105]

12/8

Competition Raw Bench 125x6 @7, 132.5x6 @8, 135x5 @10, 125x6x2@8, 9
Deadlift warmed up to 190 and felt pain in my left hip and down my left leg - the type that punishes hardheadedness. Sulked about for a bit and then unleashed on the push presses...
Push Press 97.5kg x 18 in 16 minutes. Almost had 20. Misgrooved two reps badly and missed them at lockout.

Deadlifting can wait a day or two.

[wk105]

14/8

3ct Pause Bench 120x4 @6, 127.5x4 @7.5, 135x4 @8.5, 132.5x4x2@8.5, 9. Felt solid.
49 chins in 10mins.

Advised to skip deadlifts this week. Back/glutes were troublesome today anyway.

[wk105]

15/8

Tried to do the lever rows I was supposed to do yesterday. Did 70x9@7, felt similar pain to deadlifting, and decided it wasn't worth it.
50 chins.

[wk105]

17/8

Squat w/belt
190x5@7, 200x5@8, 210x5@8.5, 200x5@8

That's all I had time for today because I was coaching my wife and her friend on the other lifts. My wife deadlifted 110 x 3 x 6 easily, which was cool.

Video of 210x5@8.5:



Having not squatted heavy for a while now, I've lost my feel for depth, staying tight, and even RPE a little to be honest: I can't remember what a 10 RPE squat really feels like. It'll come back eventually.

This is better than some recent lifting, though, so I may as well celebrate it as a little achievement even though it's nothing special: the only way something special does happen is by adding up lots of little achievements.

[wk105]

Back/hip feels better than it has for ages this morning. No pain through the whole cat/camel movement.