-
Thursday, 11/7/13
Light Session
Doing my Medium session tomorrow and will be squatting then so I omitted squats tonight.
Press
45x2x5
75x1x5
95x1x3
115x1x2
137.5x3x(5-5-3)
Ran out of steam on the third set. I think I was holding my breath too much.
Power Snatch
45x2x5
60x1x3
75x1x2
90x1x2
105x4x2
Did a bit better with jumping this week.
-
Friday, 11/8/13
Medium Session
Squat
45x2x5
110x1x5
160x1x3
210x1x2
235x1x1
260x3x5
Close Grip Bench Press
45x2x5
75x1x5
105x1x3
135x1x2
155x3x5
Chin Ups
BWx1x2
20x1x2
35x3x5
Haven't done weighted chins since the end of September, little wonder that this session was quite tough.
-
Week 35 Monday, 11/12/13
Heavy Session
Squat
45x2x5
140x1x5
190x1x3
240x1x2
265x1x1
290x3x5
Some of the reps were definitely on the ugly side; the bar tended to feel too low on my back.
Bench Press
45x2x5
75x1x5
110x1x3
145x1x2
182.5x3x5
Deadlift
135x2x5
195x1x5
250x1x3
305x1x2
355x1x5
Tried wearing my belt high as suggested by a heavy powerlifter on YT in order to keep my back from rounding. Didn't work so I wore it as usual.
-
Thursday, 11/14/13
Light Session
Squat
45x2x5
85x1x5
135x1x3
185x1x2
232x3x5
Press
45x2x5
75x1x5
95x1x3
115x1x2
137.5x3x(5-5-4)
The fourth rep on the last set wore me out.
Power Snatch
45x2x5
60x1x3
75x1x2
90x1x2
107.5x4x2
All the warm up sets felt pretty good. The work sets were hit or miss.
-
Saturday, 11/16/13
Medium Session
Squat
45x2x5
110x1x5
160x1x3
210x1x2
235x1x1
261x3x5
Close Grip Bench Press
45x2x5
75x1x5
105x1x3
135x1x2
160x3x5
Next session I'll probably try widening my grip a tad as I had a bit of wrist pain tonight.
Chin Ups
BWx2x2
BWx3x(12-10-9)
-
Week 36: Tues. 11/19/13
Heavy Session
Squat
45x2x5
145x1x5
195x1x3
245x1x2
270x1x1
295x3x5
Busted that plateau. It helped that the bar felt more secure on most of my reps tonight.
Bench Press
45x2x5
85x1x5
120x1x3
155x1x2
192.5x3x(4-4-3)
I'll try resting an extra half minute between sets next week.
Deadlift
135x2x5
200x1x5
260x1x3
310x1x2
360x1x1
Tried a different method for getting into position. Back looked better but my bar path wasn't the most vertical.
-
Thursday, 11/21/13
Light Session
Squat
45x2x5
85x1x5
135x1x3
185x1x2
236x3x5
Press
45x2x5
75x1x5
95x1x3
115x1x2
137.5x3x(5-5-4)
Just couldn't do that last rep. Looks like I'll have to do a deload on these.
Power Snatch
45x2x5
60x1x3
75x1x2
90x1x2
107.5x4x2
Main reps felt a bit better than last session. Rested 4.5 minutes between sets and concentrated set up (knees out, elbows straight, chest up and back straight).
-
Week 37 Tuesday, 11/26/13
Squat
45x2x5
150x1x5
200x1x3
250x1x2
275x1x1
300x3x5
Bench Press
45x2x5
85x1x5
120x1x3
155x1x2
192.5x3x(5-5-4)
Finally getting somewhere with my BPs at this weight. I concentrated on lowering the bar to the very highest point on my chest and rested six minutes between main sets.
Deadlift
135x2x5
200x1x5
260x1x3
310x1x2
360x1x5
Gutted out the heavy set. Felt my upper back rounding on the last few sets; made sure to finish standing tall.
-
Friday, 11/29/13
Light Session
Squat
45x2x5
90x1x5
140x1x3
190x1x2
240x3x5
Press
45x2x5
70x1x5
90x1x3
110x1x2
130x3x5
5% deload.
Power Snatch
45x2x5
65x1x3
80x1x2
95x1x2
110x2x2
Felt run down by the time I got to these so I cut them short.
-
Week 38 Sunday, 12/1/13
Medium Session
Close Grip Bench Press
45x2x5
75x1x5
105x1x3
135x1x2
165x3x5
Chin Ups
BWx1x2
20x1x2
30x3x5
Meant to do these with 40lbs but used a 25lb plate where I should have used a 35lb one, didn't realize it until after I had finished.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules