bean counter's log

[Chris McCarthy]

It is a trifle warm, isn't it?

[bean counter]

It is a trifle warm, isn't it?

It was dreadful. Much better now.


Thursday 22 June

Bodyweight: 92.0 kg

Sumo
Belt
190 kg X 1 @ 8 [0.23 m/s]
+ Straps
180 kg X 5 @ 9.5 [PB]
170 kg X 5 @ 8-, 8, 8.5
Totals: 21 reps, 3,640 kg

Single slower than last week, but with hook grip, so that's a win of sorts. I'm pleased to finally have a four plate deadlift for a set of five, but the set in question was really ugly. Pushing PBs in decending rep ranges isn't encouraging good form. I need to go back to more submaximal work in due course.

Press
Belt, wrist wraps
65 kg X 1 @ 8-
57.5 kg X 3 @ 7, 7, 7, 7, 7.5, 8, 8, 8
Totals: 25 reps, 1,445 kg

Good. Single wasn't a mess for once. Reps were fine.

DB Split Squat
Rehband knee sleeves
17.5 kg X 8 @ 6
20 kg X 8 @ 7, 7, 7, 7.5
Totals: 40 reps, 1,560 kg (each side)

Good. Didn't push the load and this felt under control rather than horrible.

[bean counter]

Saturday 24 June

Bodyweight: 91.8 kg

I had to train in my secondary gym, relatively early in the morning today.

Front Squat
Rehband knee sleeves
125 kg X 1 @ 9 [PB]
107.5 kg X 5 @ 8
105 kg X 5 @ 8, 8.5
Totals: 16 reps, 1,715 kg

Top single was tough, so I dropped the weight for the top set of five. But that was then surprisingly easy. Front squats were hard on my lower back today. Possibly because of fatigue from Thursday's deadlifts.

Seated DB Press
18 kg X 8 @ 6
20 kg X 8 @ 6.5
22 kg X 8 @ 7, 7, 7
22 kg X 15 @ 9+
Totals: 55 reps, 2,325 kg

Good. Except my RPEs were clearly understated given how many extra reps I pumped out on the final set with 22 kg. I'm not really happy trying to get any heavier DBs into position, so maybe I should just go with higher reps.

Pendlay Row
70 kg X 8 @ 6+
75 kg X 8 @ 7+
80 kg X 8 @ 8+
77.5 kg X 8 @ 8-, 8+, 8+
Totals: 48 reps, 3,660 kg

OK. I had to cut back the top weight slightly due to lower back fatigue.

[Mahendra]

I recently noticed the same thing that front squats were harder on my lower back the day after deadlifts.

DB Press - I also don't know how I'd feel about trying to get heavier weights into position for these, so I just try to add more reps at this point. Meh, it's an accessory for me.

[bean counter]

DB Press - I also don't know how I'd feel about trying to get heavier weights into position for these, so I just try to add more reps at this point. Meh, it's an accessory for me.

Next time I might just pick a load and see what reps I can do rather than aim for particular RPEs.

Monday 26 June

Bodyweight: 91.8 kg

Buffalo Bar Squat
SBD knee sleeves, belt, wrist wraps
170 kg: 1 X 1 @ 8 [0.37 m/s]
162.5 kg: 1 X 4 @ 9 [PB]
155 kg: 3 X 4 @ 8, 8+, 8+
Totals: 17 reps, 2,680 kg

Good. Single was slightly faster than last week and felt good. This week I focussed on getting my hips back more and not getting into my knees as much. This made things harder on my back, which went clunk at one point during the top set although there was no pain. New 4-rep PB was only +2.5 kg on last week's 5-rep PB because that one was extremely tough. Down sets went well.

Press
Belt, wrist wraps
66 kg: 1 X 1 @ 8.5
63 kg: 1 X 3 @ 9
60 kg: 5 X 3 @ 7.5, 7.5, 8, 8+, 8+
Totals: 19 reps, 1,155 kg

Once again my back clunked very low down (different place from squats), this time on the top single. I also felt I had some asymmetry. Top single weight increased, but didn't move that well. I had some extra time today, so I did more down sets than I otherwise have been doing recently - I'm sure with the low loads involved in my press it won't be too much of a stressor.

[bean counter]

Tuesday 27 June

Bodyweight: 92.0 kg

Buffalo Bar Squat w/o Belt
SBD knee sleeves, wrist wraps
120 kg: 1 X 6 @ 7
125 kg: 2 X 6 @ 7.5, 7
130 kg: 2 X 6 @ 8, 8
Totals: 30 reps, 3,780 kg

OK. I feel like I may have done an extra set of 130 kg, but this is what I wrote down. DOMS after yesterday's squats wasn't too bad. Didn't feel like I was staying out of my knees as well as yesterday.

Bench
60 kg X 5 X 3

Starting bench again. Fine.

SGSLDL
Straps
90 kg: 1 X 9 @ 6
95 kg: 1 X 9 @ 6.5
100 kg: 1 X 9 @ 7
105 kg: 2 X 9 @ 7.5, 7.5
Totals: 45 reps, 4,455 kg

OK. Didn't push the weight hard after all the squat volume.

[bean counter]

Wednesday 28 June

Bodyweight: 91.2 kg

Elliptical
25 mins @ c. 120 bpm

Rotator Cuff Stuff

[bean counter]

Thursday 29 June

Bodyweight: 92.1 kg

Sumo
Belt
190 kg: 1 X 1 @ 9 [0.20 m/s]
+ Straps
182.5 kg: 1 X 4 @ 8? [PB]
172.5 kg: 3 X 4 @ 7.5, 7.5, 7.5
Totals: 17 reps, 2,990 kg

Single slow and poor. For all the rep sets the first rep was slow and heavy off the ground, then the subsequent reps degraded less than I'd have expected. Positioning generally better than last week.

Press
Belt, wrist wraps
66 kg: 1 X 1 @ 8.5
55 kg: 8 X 5 @ 7, 7, 7, 7.5, 7.5, 8, 8.5, 8
Totals: 41 reps, 2,265 kg

OK. Shoulder feels a bit off, even on press at the moment.

[bean counter]

Friday 30 June

Bodyweight: 91.9 kg

Elliptical
25 mins @ c. 120 bpm

Rotator Cuff Stuff

Mobility

[Mahendra]

Cardio 😎