Return of the Rat

[hrat]

Don't want to train on Christmas day, so shuffling things around. So heavy day today after only one day rest. Felt that.

Saturday 22nd
Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 3, 70 x 1, 81 x 3 x 3. Heavy as feck, tiny bit of knee slide. Need to focus on the slow down and the simultaneous break.
Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 45 x 4, 5, 5. First set, hit the safeties on rep-3 which threw me right off. Since I got 5 in the subsequent sets, I'm calling it good.
Deadlift 60 x 5, 80 x 5, 105 x 5. 80 all hooked. L hand thumb was sore. The nail on that thumb is detatched down the inside of the bed, so it gets put under odd pressure in the hook.
DB OH press 1.75 ea, 3 x 10.
So tired.

[hrat]

Bad day yesterday and woke up with a cough too.

Monday 24th
Front squat 20 x 2 x 3, 30 x 3, 40 x 2, 50 x 1, 57.5 x 3 x 3. Hard, but not terrible.
Press 20 x 2 x 5, 25 x 3, 30 x 1, 32 x 4, 5, 4. This felt hard. Last week's 31 flew up, these all ground.
Chins (green) 3x4, 1x2 (just done for)
DB bench 4.25 ea 10, 10, 12

I think the best option is to push press up to 33 for 3x3 and see if that gets a few more jumps.

[hrat]

Moderate Christmas day in terms of booze, and have mostly been eating and resting OK. Last night was up late playing a new game though so a little sleepy.

Thursday 27th
Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 68.5 x 3 x 8. These felt like death but look pretty good. Solid knee position without slide and almost a simultaneous knee-hip break.
Incline Bench 20 x 2 x 5, 25 x 3, 30 x 1, 33.5 x 3 x 5. Also felt a bit death-y: slightly lightheaded on the last rep or two. But all went solidly.
RDL 40 x 5, 57.5 x 3 x 8. Put belt on a notch loose. Nice solid back extension on video.

[hrat]

Still playing new game (Jurassic World Evolution) until far too late, so mildly exhausted really.

Sunday 30th
Squat 20 x 2 x 5, 40 x 5, 50 x 3, 62.5 x 1, 75 x 1, 82.5 x 3 x 3. Death. Last rep was pretty bad in terms of knees-out and absolute all out effort to complete.
Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 46 x 3 x 5. Also, death. Last rep stopped completely, got cramp in both hamstrings but kept it in the line and got it.
Deadlift 60 x 5, 80 x 5, 107.5 x 2 x 3. Experimenting with belt tightness. Still not sure what is better.
DB OH press 1.75 ea 3 x 12. Also, death. Last reps just felt dead.

I'm actually pretty happy with my bench press. I managed to keep the line, rather than immediately lose it over my face, so maybe, eventually, I'll learn to properly grind a bench. I'm going to drop to 3s now, as they have worked well in the past (and are a recommended option for women) and keep pushing up.

[granny]

Bench 20 x 2 x 5, 30 x 5, 35 x 3, 40 x 1, 46 x 3 x 5. Also, death. Last rep stopped completely, got cramp in both hamstrings but kept it in the line and got it.

That happens to me too, the hamstring cramps; I've been having luck lately keeping my feet positioned back towards my body a little more. Nice work in here!! and Happy New Year.

[hrat]

That happens to me too, the hamstring cramps; I've been having luck lately keeping my feet positioned back towards my body a little more. Nice work in here!! and Happy New Year.

Happy New Year!
I should probably tape out the correct position for the bench and then the foot positions, because at the moment there's no way I'm consistent enough to tell what helps. It bloody sucked to deadlift after that though!

[hrat]

Moderate amounts of new-years eve drinking and a decent nights sleep to boot. On the other hand, everything in my lower body and abdomen aches (girl problems) which is very un-fun.

Monday 31st
Some stuff with spring grippers.

Tuesday 1st
Front Squat 20 x 2 x 3, 30 x 3, 40 x 2, 50 x 1, 58.5 x 3 x 3. Hard. Very hard.
Press 20 x 2 x 5, 25 x 3, 30 x 1, 33 x 3 x 4. Last rep was about @9 but wasn't an all-out grinder. 5+ minute rests here though.
Chins (blue band) 3 x 2. (red band (lighter)) 1
DB bench 4.25 ea 3 x 12. Bit hard.
Some wrist curl junk.

[hrat]

Thursday 3rd

Squat 20 x 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 3 x 8. This was really hard again, but knees look good on vid. No caving, solid position. Still working on the simultaneous knee-hip break.
Incline bench 20 x 2 x 5, 25 x 3, 30 x 1, 34.5 x 3 x 5. Still doing these with a wide grip, so quite a bit below my bench weight. Heavy, solid.
RDL 40 x 5, 60 x 3 x 8. Used straps for first 2 sets, DOH for third.
Thick bar hold @ 50 kg 11 s, 9s

[hrat]

Saturday 5th
Treadmill intervals. 30 sec at 12kph then 60 sec at 8kph. 5 rounds. 3 min rest then 2 rounds like that and 3 more with 8->5kph. Mucked with spring grippers. Hands getting stronger, feel a lot less delicate.

Sunday 6th
Squat 20 x 2 x 5, 40 x 5, 50 x 3, 62.5 x 1, 75 x 1, 82.5 x 3 x 3. 7-8 minute rests. Really hard, but knees well out and minimal slide. Spilling valsalva on all the 3rd reps though. Ouch.

Bench 20 x 2 x 5, 30 x 5, 35 x 3, 42.5 x 1, 47.5 x 3 x 3. Dropped to 3's as last time was so close to failure. These were hard anyway. 5-6 minute rests and last rep was about @9. Keeping the line nicely though!

Deadlift 60 x 5, 80 x 5, 100 x 1 (all DOH, no belt), 110 x 3, 100 x 5. Trying out a backoff set because I do not like 2 top sets.

DB seated OHP 2.5 eae (9.5 kg each db) 3 x 8.

I am not sure how much longer I can squat and deadlift heavy in the same session. This was draining and very hard.

[Ken_L]

I am not sure how much longer I can squat and deadlift heavy in the same session. This was draining and very hard.

I can't do both heavy in the same session and still hit deadlifts hard. The solution for me is to squat and do my other lifts in the morning, then hit deads at lunch time. I work at a college and it is convenient for me to use the gym there. It's a small college and only a couple of people lift so it is like having a private facility. The couple hour break in between makes a big difference in what I am able to deadlift.