A Kitten's Road to Redemption

[Les Hahn]

5/29

Bench Press (competition style with pauses): 295x5, 305x5, 315x5 last set RPE 7.5. I stuck with the 4 minute breaks this week, but we are shooting for a mini deload (shooting for RPE 7 on last set). I hadn't benched in probably 4 months + so I wasn't sure what would happen. My shoulders felt ok, just a little pissy. But as I got heavier and found my groove again, the shoulder pain was pretty much gone.

I also took a little deload on the assistance work.

Bench Machine: 200x10x3

Face Pulls: 90x15x3

Tricep Extensions (overhead, rope): 160x10x3

[Les Hahn]

So far I have been lucky with that training these past few weeks. :-)

5/30

Deadlift: up to 455x5x3 (4 mins between sets), last set RPE 7 or a tad lower.

BB Rows: 190x10x2, x12

Pulldowns: 212.5x10, 12x2

Curl Machine: 90x12x2, 100x12

[idlehands]

Woohoo welcome back les !

[Les Hahn]

Thanks!

6/1

OHP: up to 180x5x3, the last set was probably RPE 6ish? It is hard for me to tell the difference between a 6 or 7, but I think I would have been good for 9 reps on that last set. To make it more challenging, I took a 3.5 min break between sets.

Dips: BW-60 x12x3

DB Rear Delt Raises: 150x11x3

Tricep Extensions (overhead, bar): 170x20, 15x2

[Les Hahn]

6/2

Squat (competition style, belt / no wraps): up to 405x5x3 last set was RPE 7ish. I took a 4 minute break between sets on these. I started with my wider competition stance and it felt a little weak for set one. For the last two sets I brought my stance in a bit, but it was still wider than my narrow stance.

Leg Press: 260x12x3

Leg Curls: 160x12x3

Abs: 185x12x3

[Les Hahn]

6/5

Bench (competition style): up to 325x5 RPE 7, 305x5x2 with the last set being RPE 7.5 (took 4 minute breaks between sets). I warmed up real fast since I was in a rush, but everything felt really light today. The top set might of even been a 6.5, but it is hard for me to tell the difference between 3 or maybe 4 reps in the tank. The short breaks alwys gas me a tad, but the drop sets were fast too.

Bench Machine: 200x15, 12x2 These weren't too bad, but I tweaked my left shoulder on the top a tad.

DB Rear Delt Raises: 160x10x3

Tricep Extensions (overhead with rope): 170x15x3

[Les Hahn]

So it turns out that the little shoulder tweak was worse than I thought. It is still healing up and will hopefully be ok for OHP come Thursday. I will probably sub out the bench machine for more dips or something else.

My SI joint is really acting up too. I went to the Chiro yesterday but I woke up this morning with it still being pretty tight. I am going to try and get in again this morning, since tonight was supposed to be DL's up to 475x5 and then 4255x2.

I did do a little shooting yesterday! Here is a pic of me with my S&W .500! :-)

[Mahendra]

...since tonight was supposed to be DL's up to 475x5 and then 4255x2.

I'm not surprised if this is not a typo.

[Les Hahn]

I'm not surprised if this is not a typo.

Heh! :-)

Good news is that this morning's Chiro visit seemed to do the trick. I have no pressure on my lower back now.

[Les Hahn]

6/7

The back wasn't perfect, but it was good enough to get my deadlifts done.

Deadlift: up to 475x5 RPE 6 to 6.5 (hard for me to tell), 425x5x2 last set RPE 6.5 to 7 (5 min breaks between sets). These all felt really easy. I think last week's deload helped a lot. I should be pulling 5 wheels for reps again next week. -)

Hammer Strength Rows: 405x10x3 The other racks were full so I did these. I will go back to barbell rows next week, or just do them off the floor.

Pulldowns: 162.5x12x3 My shoulder was still tender so I did these under control and kept it light.

Machine Curls: 90x12, 100x12x2