No longer hurts to roll over, and could actually sit up out of bed unassisted this morning. Mostly back to normal I think.

Squat 20 x 2 x 5, 40 x 5, 50 x 5, 60 x 5, 65 x 5, 70 x 5 No problems, but keeping a moderately light day here

Press 15 x 2 x 5, 20 x 5, 25 x 3, 27.5 x 1, 30 x 1, 32.5 x 1, 35 x 1, 36 x 1, 37.5 x 1 (equal PR). Tried 38.5 but was not quite there. But, happy generally. The 37.5 was solid, though I can't say exactly easy.

Chins (blue band) 6, 6, 5

04-18-2019, 01:37 PM

hrat

Residual stiffness pretty much gone now, so back to normal.

Thursday 18th

Squat 20 x 2 x 5, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3. Could have done more, decided to just get some solid recovery this week

Decided to try TnG bench singles since the paused went so well
Bench 20 x 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 52.5 x 1, 55 x 1 (equal pr), 57.5 x 1 (new PR), 58.5 x 1 (new PR, grindy but solid), 55 x 2

Trying out halting deads to get the hang - 60 x 5, 80 x 5 (shoes, no belt etc)

That's a solid 3.5kg PR on the bench, possibly more. I think I once managed 55 but I don't know quite when. I am heavier now, but still. But mainly I am happy that it felt reliable. I really used to struggle with bench pressing and it always felt like on another day I'd not have got any particular rep. This was hard but felt quite different. And it felt way better off the chest than 52.5 did a month ago. Awesome!

04-21-2019, 01:48 PM

hrat

Back to the grindstone, with a slightly adjusted program. Need more bench pressing, and it seems to actually be improving, so want to keep things rolling. Also, swapping in some paused squats, to work some more on problems with knee positioning.

Sunday 21st
Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 79 x 8, 67.5 x 8 Deathly. It's hot (for the UK) at almost 25 degrees, and I had a busy day.

Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 47.5 x 8

Dead 60 x 8, 80 x 8, 102.5 x 8. Not bad, but need to tighten up the back. Upper back was tired from a bunch of house/garden stuff though.

Intervals 45:60 sec at 13.5:5.5 5 rounds

Dips (mini red) 6, 5, 5

04-23-2019, 01:28 PM

hrat

Tuesday 23rd

Squat 20 x 2 x 5, 40 x 5, 50 x 3, 61 x 2 x 8

Press 15 x 2 x 5, 20 x 5, 25 x 3, 30 x 1, 34 x 5 x 3 Kept to 3-min rests to get them done in a sane duration. Solid, not exactly easy though, but not getting much harder set to set.

Chins (blue band) 6, 6, 5 Just can't seem to get that last rep. Annoying.

04-25-2019, 02:32 PM

hrat

Thursday 25th

Squat (paused) 20 x 2 x 5, 40 x 3, 50 x 3, 60 x 3, 65 x 3, 70 x 3. By 70 knee position was shifting a little, so stopped there.

Bench (paused) 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 47.5 x 3 x 5

Rows 52.5 3 x 5

04-28-2019, 11:11 AM

hrat

Plans for dinner, so had to train mid afternoon. Was OK, but didn't feel right, and was a bit short on time

Sunday 28th

Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 87 x 5. Last rep was pretty awful

Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 51 x 5

Deadlift 60 x 5, 85 x 5, 113.5 x 3 Was aiming for 5, stopped because felt too much upper back rounding. Got a bit stuck on this. Need to work out how to get it moving.

04-30-2019, 01:44 PM

hrat

Tuesday 30th

Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 67.5 x 2 x 5

Press 15 x 2 x 5, 20 x 5, 25 x 3, 30 x 1, 34 x 4 x 3, 1 x 4. Got an extra rep on the 5th set and did a long (10+sec) OH hold to finish

Chins (mini red) 3x3

05-02-2019, 02:49 PM

hrat

Thursday 2nd May

Pause squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 67.5 x 3 x 3

Pause bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 48.5 x 3 x 5

Rows 52.5 3x5

Tricep pushdown 10kg loaded 3 x 10

05-07-2019, 02:16 PM

hrat

SI joint re-tweaked on Sunday. Everything seemed fine, but midway through DL warmups it went sore, so I called it. Still stiff today, although not awful or anything. Walking helps, and rolling in bed is mostly alright, so not as bad, but very annoying.

Sunday 5th
squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 1, 95 x 2, 80 x 2. Heavy as lead

Bench 20 x 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 52.5 x 1, 56 x 1+Fail. Got a video; it was close and I fought for it, but just not quite. Try again.

DL 60 x 5, 85 x 5 (fine), 100 x 1 (back not happy)

Jog a slow mile at about 9kph

Tuesday 7th

Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 2 x 2 (Programmed 72.5 x 2x 2 for light day, but being cautious)

Press 15 x 2 x 5, 20 x 5, 25 x 3, 30 x 1, 34 x 3 x 3 (Stopped while ahead here too)

Chins 5x1 (unass)
Hanging knee raise 3 x 10

05-12-2019, 01:39 PM

hrat

Th 9th

Pause squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 x 1, 68.5 x 3 x 3. Back feels fine

Pause bench 20 x 2 x 5, 30 x 5 , 35 x 3, 40 x 1, 45 x 1, 48.5 3 x 5

Hip bridge 40 3 x 5
Row 40 3 x 10

Pushdown 12.5 3x10

Sunday 12th

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 x 8. Not great. Don't think i am getting bent over enough, so hips go up first. Keep working on it.

Bench 20 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 48.5 x 8