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Thread: Return of the Rat

  1. #201
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    • wichita falls texas december seminar 2020
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    Sick. Mostly just tired, bit of a cough. Took it easy but didn't feel like skipping completely.

    Deadlift 60 2 x 5, 85 x 5, 100 x 2, 110 x 2. 122.5 did not move more than an inch.

    Slingshot bench (trying this out to see if it helps keep elbows in place) 20 x 5, 30 x 5, 40 x 5, 45 x 5, 50 x 5, 52.5 x 3, 55 x 3, 57.5 x 3. Stopped here as getting hard to lockout.

  2. #202
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    Saturday 26th

    Bench 20 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 8, 8, 5. Stopped at 5 on last set. Just can't seem to bust this.

    Row 52.5 3 x 6

    DB incline 5eae 3 x 7

  3. #203
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    Sunday 27th Better, but not 100% so reduced volume a touch but kept planned loads.

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 80 2 x 8

    RDL 62.5 3 x 12 did 3 count pauses at the bottom which seemed solid

    Single-leg squat 10kg each hand 2 x 8

    "Intervals" - 5.5:10 kph for 60:120:60:90:60:60

  4. #204
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    Slept pretty badly last night - we had a wild hedgehog who needed help and was a bit restless wondering if he was OK. Also, he somehow squeezed through a 2-inch hole and nearly got stuck in a hole.

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 67.5 2 x 8

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 36 4 x 4, 1 x 2.

    Chins (mini red) 4x3, 1x2

  5. #205
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    Thursday 31st. Bit hungover, not too hot.

    Deadlift 60 2 x 5, 85 x 5, 110 x 6. Aim was 8 but could not keep back extended.

    Defecit dead 85 3x3

    Slingshot bench 20 x 5, 30 x 5, 40 x 3, 45 x 3, 50 x 3, 55 3 x 3

    EMOM squat doubles 60 for 10 sets

  6. #206
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    Bench 20 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 53.5 3 x 5. A bit shaky, but not heavy, just struggling with the lines.

    Row 52.5 3 x 7

    DB incline 5eae 3 x 8

  7. #207
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    Sunday 3rd

    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 77.5 x 1, 83.5 3 x 5. Tired of hanging about in the low 80s for 3x5. I do not know why I suck so badly at this.

    RDL 65 3 x 8 Fine. Using straps for these so followed up with thumbless holds for 25 and 30 sec

    Single-leg squat 10kg ea, 3x8 each

    Intervals: 5.5:11 for 60:120:60:90:60:60. 1.2 k in 8:30 overall.

  8. #208
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    Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 2 x 5. Easy enough

    Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 36 4x4, 1x3. Close to getting all 5x4, but not quite.

    Pullup (blue band) 3x5

  9. #209
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    Right knee gone funny. Hurts at "full lockout" which is slightly hyperextended. Did not hurt at all while training, but feels a bit weird when walking.

    Deadlift 60 2 x 5, 80 x 5, 95 x 5, 116 x "4". Could not get belt to sit right. Did 3, rested a minute, reset belt etc, did one more.
    Paused dead 92.5 3 x 3

    Slingshot bench 55 3 x 3 (3 min rests) Slight pause on chest.

    EMOM squat 62.5 10 x 2

    "arnold press" bars 1 x 20, 1.25 eae 2 x 15

  10. #210
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    starting strength coach development program
    Saturday 9th
    Bench 20 2 x 5, 30 x 5, 40 x 3, 45 x 1, 50 x 1, 55 x 1, 58 x 2, 2, 1. Almost got the last rep, but not quite

    Row 52.5 3 x 8

    DB Incline bench 5eae 10, 9, 7

    Sunday 10th

    Squat 20 2 x 5, 40 x 5 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 1, 95 x 2, 2, 3 Felt really good so did an extra rep. First time that's ever happened.

    RDL 65 3 x 10. Fine. But my SI joint or lower back feels a bit weird doing them. Look fine on video, so no idea what that's about.
    Open-hand holds 2x25 sec

    One-leg squat 14kg Dbs 2 x 5

    Intervals 60:120:60:90:60:60 at 5.5/11.5 and then a bit at 5.5 and 9.5 to 1.5k in 10:15
    Intervals

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