Return of the Rat

[hrat]

Tuesday 4th

Squat 20 2 x 5, 40 x 5, 50 x 3, 63.5 2 x 8

Press 15 x 5, 20 x 5, 27.5 x 3, 32.5 x 1, 36 3 x 3, 2 x 2. Aim was for 5 x 3, but happy enough with this.

Chins (red band) 2 x 5

2 x 3 minute rounds on punchbag

[hrat]

Thursday 6th

Hauling a bunch of heavy computers about yesterday so a bit sore in the wrists and elbows.

Paused squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 73.5 3 x 3

Paused bench 20 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 1, 51 x 5, 5, 4

Rows 47.5 3 x 8
Hip bridge 47.5 3 x 10

[hrat]

Sunday 9th
Readjusting since DL is not working

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 x 1, 85 x 5, 75 2 x 5

Bench 20 x 5, 30 x 5, 35 x 3, 40 x 1, 47.5 x 1, 53.5 x 5, 47.5 2 x 5. Bench still trickling up nicely. Must stop moving head about though.

Power Clean 40 5 x 3

intervals 12:5.5 60:30 4 rnds. Sucked.

[hrat]

Tuesday 11th

Light squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5

Press 15 x 5, 20 x 5, 25 x 3, 32.5 x 1, 36 5 x 3 Got all the reps, although the final one was awful. Having trouble with going lopsided. Left arm is slightly weaker.

Chins (mini red band) 2 x 4

Punchbag 2 x 4 min rounds

[hrat]

Thursday 13th
Bit hungover, really tired. Pretty bad low mood at the moment.

Deadlift 60 2 x 5, 85 x 5, 110 x 5, 90 x 5 Pretty good

Paused bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 3 x 5

Paused squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 70 3 x 3 Really good

[hrat]

Sunday 16th

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 1, 96 x 2, 85 2 x 2
Second backoff was horrible, all over the place and struggling to keep back extended

Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 x 1, 57 x 2, 52.5 2 x 2
Not easy, but another round of progress there. Edging ever closer to 60kg and the big-girl plates

Power clean 42.5 5 x 3

Intervals 60:30 at 12:5.5 for 5 rounds

[hrat]

Tuesday 18th

Left shoulder/bicep at elbow is hurting. I think it must be cleans - something about my sucky technique seems to knacker it. Dunno quite how to fix it. Hurts to squat, although far less since I fixed/widened grip, doesn't hurt to press etc

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 76 2 x 2

Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 36 5 x 3 Got all the reps in decent form, although were hard.

Chins 2, 1, 1. Was aiming for better, sucked.

[hrat]

Thursday 20th

Dead 60 2 x 5, 85 x 3, 100 x 2, 120 x 2, 1 Decided to try 2 sets rather than a backoff, but second was lead.

Pause Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 3 x 5 Not bad, hard though

Pause squat 20 x 5, 40 x 3, 50 x 3, 60 x 1, 72.5 3 x 3 Good but hard, kept rests shorter

Mucked about with some row shit trying to get shoulders working. I seem to have very little rear-delt, looking to fix that a bit.

[hrat]

Saw something about hips shooting up being a loose upper back issue on the forums, and that makes a lot of sense. Whenever I've failed a squat, I've always lost the upper back and one lost it completely overhead. I never made the connection that way round though, I thought hips going up put too much load on upper back, not that I'd already lost that. Is clearly also an issue with my deadlifts.

So, I'll _really_ have to find something to do about that. Maybe swap paused squats for front squats.

Deload this week - dropping volume and mucking about a bit.

Sunday 23rd
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1 (no belt), 80 x 1, 90 x 1, 95 x 1, 97.5 x 1 (solid), 100 x 1 (not solid, but finished the rep)

Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 55 x 1, 57.5 x 1 (bit hard). 60 x 1 !!! Awful rep, but it went. 60 x fail.

First time ever I have even been in a position to attempt a 60kg bench press, as sad as that it. Bodyweight about 5kg heavier than my previous bout of proper training (2009-14) but back then I got stuck in the low 50s. Everything past 52.5 has been a PR-alltime I think.

[granny]

Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 55 x 1, 57.5 x 1 (bit hard). 60 x 1 !!! Awful rep, but it went. 60 x fail.

First time ever I have even been in a position to attempt a 60kg bench press, as sad as that it. Bodyweight about 5kg heavier than my previous bout of proper training (2009-14) but back then I got stuck in the low 50s. Everything past 52.5 has been a PR-alltime I think.

CONGRATS, yay! Good for you!!