Return of the Rat

[hrat]

CONGRATS, yay! Good for you!!

Cheers! Hopefully this is only the beginning of better things.

Tuesday 25th

Front squat 20 x 3, 40 x 3, 50 x 1, 60 x 1, 65 x 1, 67.5 x 1, 70 x 1 (barely)

Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37.5 x 1, 38.5 x 1, 39.5 x Fail. Another new PR

Chins one set of 3 solid reps

[hrat]

Thursday 27th
Had quite a few beers and a curry last night, so didn't feel too great, but gutted through the plan

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 60 x 21. Sucked, but every rep looked pretty nice.

Bench 20 x 5, 30 x 3, 40 x 1, 45 x 9. Was hoping for rather more than that, but felt pretty wrecked.

CGBP 30 x 15 Testing good weight for this, but didn't want to do too much.

[hrat]

Sunday 30th

I don't know if it's the "heat" (30 degrees C !), the excessive mucking around last week, or hayfever, but did not feel in any way recovered tonight. In fact, failed a squat for the first time in the home gym. I went down, and just didn't squat. So I am going to take this week easy, and retry next week.

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 81 x 4 (aim was 8) 70 2 x 8

Bench 20 x 5, 30 x 5, 40 x 3, 45 x 1, 51 x 6 failed 7th rep, 40 x 14

Intervals 45:30 12.5:5.5 3 rnds. Done in.

[hrat]

Tuesday 2/7 super light day

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 5 (no belt)

Press 20 x 5, 25 x 3, 30 3 x 5

Chins 3 x 1

[hrat]

Thursday 4/7

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 3 x 5 (2 min rests)

Bench 20 x 5, 30 x 5, 40 x 2, 45 3 x 5 (3 min rests, no wrist wraps)

Trap bar lunge 25 3x8 ea

[hrat]

Extra rest seemed to help, got back into things feeling pretty solid. Was surprisingly apprehensive about squatting for some reason though. I think because I can't explain last Sunday's failure. It wasn't too heavy or anything, I just couldn't face it.

Sunday 7th

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 2, 70 x 1, 75 3 x 8. Back to sets across, which I find brutal for 8s. Felt pretty good. 5min rests

Bench 20 x 5, 30 x 5, 40 x 3, 47.5 3 x 8. First set felt a bit hard, second and third felt fine. 5 min rests.

Power clean 45 5 x 2 Have to remember to actually pull the f*cker

Intervals 12.5:5.5 60:30 3 rnds.

[hrat]

Tuesday 9th

Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 65 2 x 8. Fine.

Press 15 x 5, 20 x 5, 25 x 3, 30 x 1, 35 x 1, 37 - aim was 5x3, got 3, 2, 1, 1 and was done.

Chins (red band) aim was 3x5, got 5, 5, 3

2 x 4 mins punchbag

[hrat]

Thursday 11th

Deadlift 60 x 8, 85 x 8, 105 x 8 Alright, some upper-back softness, but minor. Short rest and then 90 3x3 on 3 minute rests. These looked pretty good.

Close-grip bench (middle finger just on knurl) 20 x 8, 30 x 8, 40 x 8, 8, 10

Front squat 20 x 3, 40 x 3, 50 x 1, 60 x 2, 57.5 2 x 3. Struggling with stance and upper back.

Delt row crap 3 x 8
Straight bar curls 20 3 x 5

[hrat]

Nice Saturday, so mucked around for ten minutes. I can only press with 5kg plates inside my garage, and push presses etc are out, so was nice to get a little in.

Clean and press 35 3 x 1, 37.5 2 x 1
two failures at 40 on the press, so instead
Clean and push press 40 3 x 1

Kettlebell swing 16kg 5 x 10 w. 20 sec rests

[hrat]

Still plugging along

Sunday 14/7
Squat 20 2 x 5, 40 x 5, 50 x 3, 60 x 1, 70 x 1, 80 3 x 5

Bench 20 x 5, 30 x 5, 40 x 3, 47.5 x 1, 52.5 3 x 5

Rows 40 x 3, 50 x 7, 6, 6

Intervals 60:60 at 12.5:5.5 Did 3 rnds, got almost through 4th and pulled the stop cord, couldn't face starting up all over again.

Dips (mini red band assist) 3 x 5