Sean's TM Log

[scarbo]

Week 4: Intensity

09/10/11

BW: 220.8


Squats
Warmup
362.2x5

Easier than last week, definitely have 365x5 next week.

Bench
Warmup
255x5 PR!


Deads (in kgs) (with mixed grip, barefoot)
Warmup
187.5x3


Dips
BWx5
BW+45x5x3


I want every ID to be this good.

[scarbo]

Week 5: Volume

09/13/11

BW: 223

Squats (6-7 minute rest)
Warmup
320x5x5

Medium-hard, felt like I got stronger as I went on.


Press(4-5 minute rest)
Warmup
147.2x5x5

Medium, again, stronger as I went along.


RDLs (in kgs)
Warmup
105x5x3


Pullups
BWx5x3

First time doing these in at least a year...not bad.

[scarbo]

Week 5: Recovery

09/15/11

BW: 222.3


Squats
Warmup
245x5x2


Bench
Warmup
40kg+short minisx5x2


Curls
70x10x3

[scarbo]

Week 5: Intensity

09/17/11

BW: 221.9


Squats
Warmup
365x5 PR match

Hard, kept a good rhythm and got it.

Press
Warmup
170x5 PR!

Medium-hard.

Deads (in kgs) (with mixed grip, barefoot)
Warmup
190x3


Dips
BWx5
BW+50x5x3


Lying triceps extension
Warmup
75x8x2
75x12

Triceps have gotten seriously stronger, probably had 3 more reps after 12.

[scarbo]

Squats
Think it's time to bump it up to 325, should still be medium difficulty. It's been 3 weeks @ 320.

Press
170x5 was great, definitely more in me. 147.2x5x5 was medium, so I'll bump it up to 150.

[ARD]

Week 5: Intensity

09/17/11

Deads (in kgs) (with mixed grip, barefoot)
Warmup
190x3

Hi Scarbo
just noticed you are doing deads barefoot. I recently started doing the same - the first few times my heels hurted, but seems to be ok now. Did you have any issues with this in the long run?
thx!

[scarbo]

Hi Scarbo
just noticed you are doing deads barefoot. I recently started doing the same - the first few times my heels hurted, but seems to be ok now. Did you have any issues with this in the long run?
thx!

I've been deadlifting barefoot for about 3 months now maybe? Not exactly long term, but no problems whatsoever so far. I was deadlifting in Oly shoes with a 1 inch heel before, and this is so much better. I even sprained my ankle 5 weeks ago, and deadlifting barefoot a week later gave me no problems.

[scarbo]

Week 6: Volume

09/20/11

BW: 224.1

Squats (6-7 minute rest)
Warmup
325x5x5

Medium-hard.


Bench(4-5 minute rest)
Warmup
230x5x5

Medium, I think these were even better than two weeks ago.

RDLs (in kgs)
Warmup
110x5x3

Kinda crappy on some reps, I want to repeat this weight next week.


Chinups
BWx5 (warmup)
BW+25x4
BWx6
BWx6

Crappppppy. I'll probably end up taking a step back in weight on these.

[scarbo]

Week 6: Recovery

09/22/11

BW: 224.0


Squats
Warmup
245x5x2


Press
Warmup
135x5x2


Curls
75x10x3

[scarbo]

Week 6: Intensity

09/24/11

BW: 222.4


Squats
Warmup
367.2x5 PR!


Bench
Warmup
260x5 PR!

Was expecting this to be harder, only had to really push on the last rep. Triceps are feeling seriously stronger.


Deads (in kgs) (with mixed grip, barefoot)
Warmup
192.5x3 PR



Dips
BWx5
BW+55x5x3


DB rows
Warmup
75sx5x3

Just a little auxiliary work at the end.



A PR in squat, bench and deadlift on the same day? Ummm yeah, I'll take it.